Complete Health Care Guide

There are two types of exercises:

1) Respiratory:

Lying on your back, knees bent. Place one hand on the chest and one in the gut. It seeks to work a deep breath for this, just hand the chest should rise, and shall note the elevation of the hand located on the gut, this is the way to verify the correct execution of the exercise.

2) Stretching:

It is essential, as is stressed in any exercise stretching does not reach the threshold of pain during the execution thereof, only for a small stretch sensation.

2.1 .- Stretch 1:

Lying on your back with knees bent, take air, take your knees to your chest until you feel the stretch in your lower back as he let it out, grabbing air halfway through if necessary – It is important to stand in the time to take a breath and breathing out while advancing the stretch.

2.2 .- Stretch 2:

Lying on your back, knees bent, contract your abdominals, lower back pressed against the ground, bend both knees to his chest. Next, a rotation of the abdomen, squeeze your knees together on the floor as close as possible to the arm (without taking off the opposite shoulder from the ground) and then, back knees to the chest and return to the starting position.

2.3 .- Stretch 3:

Similar to stretch 1 is done following the guidelines of that stretch but, with one leg. This work identified, we can differentiate both legs when there is a further retraction in only one leg in the area of the posterior musculature, consisting essentially of the hamstrings.

Normally when you perform the first exercise, in the unlikely event you have any restriction, stress will be felt in one leg before the other.

He falls back on the importance of breathing exercises as explained above.

2.4 .- Stretch 4:

Lying with legs outstretched, ankles work movements, as one rises the other falls, helps us to influence the sciatic nerve tension.

2.5 .- Considerations when to stretch:

We recommend doing 3-5 repetitions of each stretch and spend at least 30 seconds before and after them the breathing exercises, and to help us make the work of the lumbar and abdominal muscles and to relax both structures.

It is very important to balance the lower back and abdomen. A weak abdominal muscles can cause problems in the lumbar region is therefore appropriate to include in our workouts, abdominal series.

These exercises should be performed with good lumbar fixed to work properly the desired area and not harm the rest of the structures.

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