Why not go ahead and put your hands behind your back? Set for the back, shoulders and arms
In case of arthrosis of the shoulder joint, damage to the cartilaginous tissue is observed, which causes a decrease in the size of the shoulder and pain syndrome. Right arthrosis of the shoulder joint is rare. The illness develops and the nature of chondrocalcinosis, osteonecrosis, arthritis associated with a fracture.
The most common reasons for the development of ailments are:
- important physical exercise
- malformation tissue defect
- disruption of speech exchange
- recession.
Illness is worse until a progressive break. Symptoms of arthrosis of the shoulder joint at the early stages are deformity, as well as impaired function of the upper tip. Often, arthrosis of the shoulder joint is accompanied by damage to the acromial joint of the scapula.
Pochatkova stage of ailment can asymptomatically last a few months and bring on fates. We appreciate that the cartilaginous tissue is not provided with blood vessels and nerves. To cause damage to the exchange to the point that the cartilaginous tissue loses its power, starts to become thinner.
Deformation of the cartilage causing pathological changes in the cystic tissue, the appearance of cystic growths. Osteophytes are even more likely to injure the sugular surface and make it easier to overcome the disease. Deformation of the cystic tissue can lead to complete blocking of the silt. Vin becomes unbreakable and transforms into a solid bone structure.
Clinical development at the bud stage
Pathological processes that are blamed on the drift itself can be incomprehensible doti, the docks cannot be seen beyond the border. Fallow in the stage of shoulder arthrosis in a sick person is afraid characteristic symptoms. On the cob, the development of ailments of ailments is unacceptable for any pain of a restless nature in the shoulder area. At night, after the cold weather, or change the weather, you can relax.
The amplitude of the ruhіv changes noticeably, it is difficult to bring the arm back painfully. Illness can remember that it’s hard to insinuate for an insignificant physical preoccupation. At this stage, it is difficult to recognize illness for clinical signs. Diagnosis can be made only after radiological follow-up. On the picture of the loamy depression of the shoulder loam, it has a ring-like shape.
In some cases, clinical manifestations of early stages of arthrosis may indicate stages of progression of the disease. The cause of which can become an organism. Trivaly interruption of the cob stage indicates that the body is able to compensate for pathological processes.
Symptoms at the stage of progression
If at the initial stage of the illness, the patient, having felt less pain for a while in the mud, then with the progression of arthrosis, more expressions of the pain syndrome are expected. Bіl becomes strong and expands to the area of the shoulder blade. In some fluctuations, there is a sudden increase in the temperature in the area of sugly. Ignition processes, which occur in the summum, become another cause of the pain syndrome.
Obmezhennya ruhіv vіdbuvaєtsya through m'yazovy spasm. Whether it be ruh, the introduction of shoulder difficulties and accompanied by pain. Bagato who cannot put his hands behind his back. On the X-ray images, there is a sounding of the loamy fissure and the appearance of cystic growths (osteophytes). The loamy surfaces become short, which additionally injures the loam.
In the late stage of arthrosis of the shoulder joint, there is a pronounced deformity and a stronger sagging of the joints. Ailments may be less likely to be stolen with your hand forward and backward. Raise your hand and move it back, it’s already impossible. Bіl maє postіyny character. Її localization can be like at the very shoulder, so expand in all directions. Sometimes you can prick and thread in the loamy loam. Timchasova remіsіya zahvoryuvannya can be changed by attacks of severe pain in suglobі.
In the area of the scapula and shoulder blades, bony projections are visible. Due to the pain syndrome, the person was ruffled and held his hand in the most comfortable position. Vimushene's camp of the hand draws in the m'yazi of the chest vіddіl of the ridge from the side of the sickly drift. Tse cause to pain at the back and shi.
Most of these symptoms are observed in the case, yaki, regardless of the damage to the snow, continue to try it physically. That is why, at the first terrible signs of illness - the depletion of ruhіv that bіl, it is necessary to turn to the doctor. The earlier the obstezhennia and recognized therapy is carried out, the more it is possible to overcome disability.
After the massage of the hands and shoulder girdle, the next relaxation is to pull it up. It is necessary to reduce the bleeding of tissues, even if the m'yaz is in tone, the judges are overtightened and the blood cannot be conveyed to the whole world by the life of the speech. And the garnet of eating spryaє more swedish rostan m'yazi. Also, stretching of the biceps, triceps and shoulders to serve as a preventive measure for injuries, promotes flexibility and sluggishness. Guidance at the stati complex is right, which is stretched, to help you correctly complete the training of the hands.
The stretching of the shoulder girdle, like the other parts of the body, is more likely to be wound at the heated stand. The best option would be to stretch the stretch after the main training. If you have the right to stretch out in the days, in the absence of training, then for the unique traumatization of the ligaments and globules, you need to do a good job of stretching all the body. An excellent option for drawing a big one is to run 2-3 kilometers and proceed to stretching.
It is important to know that the vikonannya has the right to stretch out can viklikati bіl. Do not allow sharp fluctuations - you have the right to work smoothly with gradual increase in amplitude. At the extreme points (if stretching is maximum), trim for a few seconds. Look at the quiet m'yazah and the swamps, like at the given moment of zadiyani.
The right breath allows you to improve the efficiency of the right - to work at the moment of sickness, if the chest wall is in a natural order. The most important factor that allows you to achieve good stretching is regularity.
Stretching of biceps
Stretching of the biceps is one of the most important factors in the growth of this disease. Zavdyaki stretching the biceps ceases to shorten and develop flexing. For rahunok, the reduction of blood supply to the biceps is increased by 15–25% more.
The axis of the kіlka priyomіv, yakі will help stretch this m'yaz:
- For the first vicar, it is necessary to stand straight, put your feet shoulder-width apart, put your hands behind your back so that your arms are straight down. In this position, raise your arms straight and burn out without bending your body. Apply for a stretch at the biceps.
- Stand with your back up to the door or the horizontal bar. Move one hand back and take hold of the door with your hand in such a manner that the thumb is straight up the hill. Now try to turn your hand around the axis with your biceps down, with which the hand is not guilty of turning. Vick to the right for both hands and go to the step.
- For tsієї you have the right to need a horizontal bar. Just hang on the horizontal bar, taking hold of the new ring (turning) grip. You can hang stilks on the wrought hands, you can skіlki.
Triceps Stretch
Stretching of the triceps, like a biceps flexion, helps to increase the growth of this m'yaza. Do not forget that the main obligation of the hand is given to the triceps itself (70% of the obligation), to the very same, this m'yaz is guilty of good practice.
Right on stretching the triceps look like this:
- For the first one, you have the right to need inventory, and for yourself - a towel. Take yogo in one hand and put it behind your head in such a manner that the thumb should be straightened at the base. I’m free to put my hand behind my back and take hold of the towel. Pull the towel down, you are guilty of stretching the triceps. Sweep to the right for both hands and proceed to the attack.
- For tsієї the right to inventory is not needed. At the position, standing or sitting, put your hand behind your head, with a free hand take hold of your elbow and pull it to your head. Hold your hand in this position for 5-10 seconds.
- Put your left hand on your right shoulder. Take hold of the elbow with your right hand and put your left hand to the body. Let's change hands.
Shoulder stretching
Stretching of the shoulders, due to the presence of problems with the ridge, zdatna robiti from a stooped, hunched-over people - people with a beautiful position. Also, on the improvement of the gnuchkost in the shoulder girdle, it is possible to attach the improved blood flow to the upper part of the body and the relief of the breath.
You can stretch your shoulders like this:
- One of the simplest rights: to squeeze the right hand to the left shoulder as much as possible, with the left hand you can squeeze the right in the area of the elbow. Remember your hands and wink again.
- It is effective to have the right to fill the shoulder girdle with flexibility like this: you need to put one hand behind your head, and a friend behind your back and try to catch them at the lock, as far as possible. Treat yourself in this position for 10 seconds and remember your hands with brushes. If you have problems with your post, then you may not have the right to leave. Get to stretch your hands out.
- Stand up to the wall of disguise, rest your hands on it. Hands open the yakomoga closer one to one. Move your feet out of the wall as far as you can. Lower your head down and bend the bend near the area across. You see stretching at the shoulders, chests and ridges.
Win the presentation right after the strength training. As a matter of fact, train your flexibility in a purposeful way - to work them at least 3 times a day. Then the result will not get into trouble. Draw on the right, move on їхізіншами.
Try to develop the flexibility of all m'yaziv at once - you will allow you to significantly reduce the risk of injuries for an hour to play sports.
The right to stretch for the hands is right, as a result of the building, the tension is increased and the flexibility is increased. More from the right in the position of sitting and standing, you can win.
Tension in the upper part of the body, as many people suffer, is associated with constant stress everyday life. Zhorstkіst m'yazіv upper part of the body - a typical problem of rich athletes, yakі do not attach enough respect to the expansion of the city of the region.
Set for hands No. 1
At the position, standing on the knees, heal and move away with your bent hands to the pidlog, and then, lightly pressing the arms to the pidlog, lean back. Qiu can be beaten as one, so with two hands at once. The variant with one hand allows you to effectively control the amount of stress and train the skin side of the body OKREMO. You are to blame for stretching at the shoulders, arms, the widest m'yazah of the back or the lateral parts of the coat, the upper part of the back and wind it across. Moving right forward, you can see the stretching less at the shoulders and arms, but, having mastered the hand, you learn to stretch other areas of the body; lightly shifting the pelvis right-handed or left-handed, you can increase or loosen the stretch. Don't stress. Relax. Trim the stretch for 15 seconds.
To the right for front and wrist No. 2
Rest on the pidlog with columns and arms. The fingers of the hands can be straightened out, and the fingers of the hands - to the knees. Pressing the arms to the fold, move back to stretch the front part of the front. Trim a light stretch for 10-20 seconds. Relax, and then stretch again. Possibly, you see, how much tension your mind has in your galusi.
Stretching the upper part of the body, gently bend your legs in knees.
Stretching your arms above your head and pulling your arms together, as shown by a little one, stretch uphill and three steps back. Under the hour of stretching, work inhaling. Trim the stretch for 5-8 seconds without stopping the breath. Tse miraculous right for m'yazіv zvnіshnої side of the arms, shoulders and chest. Yogo can be beaten, if and when, to take the strain, to achieve a sense of relaxation and a beautiful sense of self.
Remember: move right, breathe deeply and loosen the lower slit.
To stretch the shoulder and the middle part of the shoulder girdle, smoothly pull the elbow to the protilazhny shoulder. Trim 10 seconds.
Set for hands No. 3
Stretching after the NDP method: shortening - loosening - stretching.
Take a standing position, the legs of the troch are bent at the knees. With the left hand, take hold of the outer surface of the right hand, three times more than the elbow. Move the hand of the killer to the right, bringing the support of the left hand. Trim your hand at the station of static speed for 3-4 seconds (small 1). After a moment of relaxation, gently pull the right arm to the left shoulder, the docks do not see any stretching at the outer part of the shoulder and the right half of the shoulder girdle (Fig. 2). Trim 10 seconds, then repeat to the right for your other hand.
I will give you the simplest stretch for triceps and the upper part of the shoulders. Raising your hands above your head, take one hand by the other's elbow. Gently pull your elbow behind your head, making it easier to stretch. Win the ruh properly. Trim 15 seconds. Do not trim down.
Stretch the offending parties. What do you think of the difference in their friability? Tse garniy way development of gnuchkost in the shoulders and hands. Qiu stretching can be carried out for an hour of walking.
Set for hands No. 4
Stretching after the NDP method: shortening - loosening - stretching.
Take a standing position, feet shoulder-width apart and trochs bent at the knees. Grasp the right elbow with the left hand. Try to move the right elbow down, pressing against the left hand. Trim statically fast hands for 3-4 seconds (small 1). After a moment of relaxation, gently pull the elbow behind the head, the docks do not see a slight stretch in the back of the shoulder, approximately the same, as in the front right (small 2). Trim 10-15 seconds. Repeat for your other hand.
Take a standing position, bending your legs in knees. Zignіt right hand in lіktі that zaveіt її behind the head. Grab the right elbow with the left hand. In order to stretch the inguinal region of that shoulder, move your head back to the right front shoulder, the docks do not feel a good stretch. Trim 10-15 seconds. Win right for both sides.
Right option for hands
Take a standing position, the legs of the troch are bent at the knees (by 2-3 cm). Gently pull the elbow over the head, at the same time hurting the kill. Trim a light stretch for 10 seconds. Repeat for other side. For the sake of saving the equal feet, the trochs are bent in the knees. Do not trim down.
Set for hands No. 5
Another one to the right for the shoulders
Put the left hand behind the head, and, as if we were going, reach out to the fingers of the right hand, wound behind the back from below, and call it. Chain your fingers and stretch the position for 5-10 seconds. If you can't make up your hands, try one of the options below. 
Ask someone to help you pull your hands straight one to one, the docks do not feel a slight stretch, and take them in this position. Don't stretch too hard. A sufficient stretching can be reached without raising hands. Reach out for your abilities.
Try throwing a towel over your back in one hand. With your other hand, grab the towel from below. Giblets over the towel, pulling my hand behind my head down. It is right to fight qiu today, stretching harder and harder. In the meantime, you can do this stretching without third-party help. To the right, the tension changes and develops the flexibility. In addition, it helps to help yourself.
Close your fingers at the lock in front of you on the level of your shoulders. Wrap the arms of the name, at the same time stretching the arms forward, so that you can feel the tension in the middle part of the shoulder girdle, shoulders, front shoulders, hands, fingers and wrists. Stretch lightly for 15 seconds, relax and repeat to the right.
Set for hands No. 6
Squeezing with one shoulder
Proceed to the right, lowering your relaxed shoulders to the bottom. Raise the left shoulder uphill to the lobe of the left ear. Trim 3-5 seconds. Relax your shoulder and lower it down, then repeat with the other shoulder. Tsya stretching miraculously znimaє tension at the shoulders.
Set for hands No. 7
Shouldered
Raise your shoulders up to your shoulders until you feel a slight tension in your shoulders. Trim 5 seconds. Let's relax our shoulders and let them down.
Move yourself: "Shoulders up, shoulders down."
Now smoothly lower the right shoulder down and simultaneously heal the head to the left shoulder. Hold the stretch for 5 seconds, then repeat the same with the left shoulder. Close your fingers in a lock above your head, flare up your arms, stretch your arms uphill and move back a little. Notice the tension in the arms, shoulders and shoulder girdle. Trim 15 seconds. Not 
hush up. Tsієyu stretching can be done, whether de and be-if. Vaughn miraculously relaxes her shoulders.
Breathe deeply. Stand up, slightly bending your legs in the knees, and put the palms of your hands with your fingers down across the top of the quilt. Gently slide across forward to create a stretch at this part of the body. Trim 10 seconds. Repeat ruh two. Vykoristovyte tsyu stretching after the tribal seat on the seat. Don't trim down
To stretch the bichn part of the neck, heal the head to the left shoulder and at once with the left hand pull the right hand down and to the left behind the back. Trim a light stretch for 10-15 seconds. Repeat for another 
sides.
Stand in the doorway and put both hands into the jambs on the shoulders. Push the upper part of the toulub forward, the docks do not see any stretching in the arms and chest area. Vikonuyuchi to the right, trim chest and the head is vertical, and the legs are slightly bent at the knees. Trim 10-15 seconds.
The feet are right to wince with the clasping of the fingers at the castle behind the back.
The first stretching is wound with the path of a full winding of the lacquer in the middle. In this manner, you stretch your shoulders, arms and chest. Trim 10-15 seconds. If you respect the right too light, lift your hands behind your back uphill, if you don’t see stretching in the arms, shoulders, or in the chest area. Trim a light stretch for 5-10 seconds. This kind of training is too hard for people who are slim to the point of stooping. The breasts should be hung forward as far as possible, and the breasts should be taken back. Vikonuєtsya at any hour.
SCHEME OF RIGHTS FOR STRETCHING OF THE BACK, SHOULDERS AND ARMS
You can rightly win in the designated order as a single complex.
Insufficient stretching is the best for the superworld. So try to deprive yourself of some reserve of painless rush, not trying to walk between your abilities. Vodnochas, bazhano vykonuvati right for the hands, albeit more often.
Tables, steels and computers to wage war against our body.
Today the stench is attacking our m'yazi and tendon.
How do you know?
All right at the way of life modern people. Spending an endless year at the computer, it’s impossible not to hunch over, if your shoulders, neck and head are moving forward.
The good news is that the slouching, as a rule, can be corrected independently, regularly violating the clumsy complex of rights.
Finish writing! Rivna postava for 2 hvilin - video.
Put the head problem of stoop and wrong on the one who doesn’t come all the time. You slouch on your back at the working table, and through the river you mark that you are rounding the ridge and at home, at the table.
How do you feel?
The main reason for stoop in mature children is the rotten postava. As a rule, the main reason for this is that you need to spend a lot of time at the computer. Some of us can, without interrupting, sit like this all working day. Zvіdsi imbalance m'yazіv.
If we slouch, shoulders, and behind them і neck, go ahead, destroying the position. A similar posture is short of chest pain and loosens the pain of the back (upper part), creating all the mind for the appearance of a hump.
Poryatunok in the form of similar disproportions carries a low advantage. The investigations showed that, with the help of the obvious, I spit on the old look, the correct position swells our mood, the self-satisfaction and instills help to overcome a little fear.
Ale chi can you correct the position, as if you have not been in that position for a long time, if the body is actively growing and easily succumbing to corrective approaches? So. Regularly fighting the right against stoop, you can fix the problem, regardless of how old you are. We have given you a simple exercise, so you can do it like at home, so in the office.
1. Stretching
Right for stretching - head right for correcting stoop in be-like a person. Stretching helps to tighten the tension in the chest, flexion of the hamstring, sub-knee tendons, quadriceps, allowing the spine to take a vertical position, not moving the body forward, slouching the back.
Try to peel the skin to the right for 20-30 seconds a few times a day. If the situation is not so terrible, as if it’s right, then the whole bet will be right enough, in order not to slouch.
Hands in the castle behind the back
This is one of the simplest rights, as it allows you to open your chest and stretch your shoulders. Concentrate on pulling your shoulders back and down, with this neck trim straight, do not bring it forward.
Stand straight, hands relaxed on the sides of the body. Lock your hands behind your back. Carefully move your shoulders back, do not feel the maximum expansion of the chest and the tension in the front of the shoulders.
The right to stretch the stitches
So, just like a spasm in the chest and shoulders, a spasm of the hips can cause the body to move forward even stronger. Relaxation of the group of m'yaziv to help trim the posture and stand up to pressure after a long time in a sitting position.
Try qiu just right, yaku you can vikonuvati be de:
Start from the position of the classic vipadu: the back is straight, the right leg is bent in a knee in front, the lion is pulled back. It is enough to lower the left knee to the ground, the docks feel the pressure in the back part of the quilt. For greater efficiency, just strain your calves on your left nose. Treat yourself in this position for 20-30 seconds, then work on those with your right foot.
The right to stretch the quadriceps
It would have been better to go about slouching. How to correct the stoop, giving respect to the lower part of the body? Everything is simple. Our body is a single organism. So, as the quadriceps are located in the anterior part of the body, with a filthy delivery of the m'yazi, like the m'yazi of the breasts, they squeeze. If you spend most of your time at the computer, then it is important for you to work on stretching the quadriceps.
Stand up straight, bend one leg at the knee and grab the foot with your hand. Gently pull the foot to the seat until you feel a slight tension in the front part of the quilt.
The right to stretch the m'yaziv back surface of the quilt
Sitting at a computer for a long time can lead to stagnation at the back of the lining. This stasis can be brought to a stoop, shards of m'yazi are tied to the pelvic ridge of the ridge.
For the victor, you have the right to sit on a pidlog, pull your right leg in front of you, bend your left at the knee and put your foot in the knee of your right leg. Cheer forward, so that the stegon is pushed forward with your chest, stretch your arms to the right foot.
Stretch for 20-30 seconds, then repeat for the other leg.
2. Right for back
As already mentioned earlier, the slouch can be a little bit weak in the upper part of the back, in the measles, in the chest, in the hamstrings and in the leg.
Right for the back - another way, how to get stooped at a mature stand.
Vicone the data, and the right to pay once for a day, for an addition to the right to stretch.
Vіdzhimannya for shoulder blades
Danish type of directing on the correction of the m'yazіv of the upper part of the back, yakі vіdpovіdat for the correct position of the shoulders.
Change the standard positions for vigimannia. Move over, so that the shoulders are not strained, but the body becomes a straight line from the top to the ankles.
Now pull the shoulder blades together and turn around in the outward position. The amplitude of the movement on the right is right, equal to the classical vigimanny, it is small. Tim is not less, it is effective to do right for a stooped back.
Whack 5-10 repetitions.
Lift the shoulder blades out of support on the wall
Lift the shoulder blades with support on the wall straightened on the mud of the upper part of the back, and also help to turn the shoulders to a normal position.
Press with your back to the wall. Kipchik, across, press the upper part of the back and head to the wall, and lightly insert the legs in front. Trim straight on the board, bend your hands at the elbows under the hood 90 degrees and press down to the wall, as shown on the little one.
Stretch for 30-60 seconds. For a greater lubrication, the upper part of the back can be lightly rolled up and down with your hands.
Insertion of the shoulder blades back from the elastic stitches
Bagatyom tsya right back to back is not easy. So, if you are a beginner, choose elastic stitches with a minimum support.
Wrap an elastic stitch around a stable object (for example, a colony or abo stovp) on a straight waist. Bend your hands in your elbows under a straight kutom, pull a line on yourself, staring at it with your shoulder blades at once.
Turn around at the exit position. Vikoite 8-12 repetitions.
3. Yoga
In 30 years, the right to stoop is given easily. For example, the postures of yoga look like a person of unique strength and strength. If you, regardless of the early guessing, are right, you still ask “how to correct the dirty posture in the minds of your home”, then especially for you we have chosen a sample of simple, but effective yoga poses.
cobra pose
The cobra pose not only allows you to open the chest as much as possible, and to correct the pain of the back. Tsya has the right to miraculously walk in the stoop, helping to straighten the spine and move the shoulders back.
For vikonanny tsієї have the right to lie down on your life. Stretch the m'yazi across and push it with your hands under the floor.
Focus on pushing your shoulders back as much as possible, tilting your head slightly. Hold on to this position for 20-30 seconds.
Downward facing dog pose
This posture not only opens up the chest, but also emphasizes the front part of the shoulders and the lower ridge.
Stand on your knees, put your hands into the fold, so that the arms are straight under your shoulders, trim your back straight. Straighten your legs step by step, raising your leg while burning.
Fix the position for 20-30 seconds.
Uphill dog
The "uphill-facing dog" pose is similar to the pose of a cobra, except for the fact that in this state the quilts are blown into the ground, and the arms are straightened up. Tsya posture priyaє zmіtsnennu m'yazіv breasts and presa, as well as across that shoulders.
Lie down on a pіdlogue under the guise of humiliation. Stretching across, pulling the body through the legs and, spiraling on the arms, pulling the head uphill.
Stegna in case of any fault, the trochs were broken into pidlogs.
Hold on for 20-30 seconds. Qiu posture can be moved with the “uphill dog” posture.
4. Right, straightened on the m'yazi bark
Sometimes slouching may be due to a weak body of m'yaziv bark.
M'yazi measles - not only a press, but a m'yazovy corset, which trims the entire body.
The first task of this corset is to fix the ridge in the correct position. Put the weakness of the m'yaziv bark to destruction.
Reducing the m'yazi measles is another way to correct the stoop in a grown-up.
plank
If on the right there is a lure of measles, then the plank is the absolute champion of the middle right.
Stand at the top of the vіdzhimannya position, the wrists rest against the shoulder under the shoulder, the body is straight from the top to the ankles.
If you are a novice, then you can make a simple variant based on the front. Golovne, stitch, so that the back of the head was straight, but not bending across.
Stay at the plance for 30-60 seconds.
Right with the medical ball
Tsya is right with the stoop of the vimagatima of some kind of supplementary possession, like in the majority of fitness clubs.
Lie down on the bed, lift your legs and arms up to the mountain, utrimuyuchi between them a medical ball with a 2-3 kg wagon (as there is no ball, you can beat the dumbbell). Straining the measles, put your right hand on the pidlog.
Then pull your left leg forward, hold it in this position for a few seconds, then remember your arm and leg.
Work out 8-10 reps per skin leg.
5. Right behind the massage roller
If you care that massage rollers are considered less for athletes with traumatic injuries, think again! Nasampered, massage rollers spriyatyu znyatyu naprugi in m'yazakh.
In addition, training with a massage roller improves blood flow.
Try wiping right with a massage roller 2-3 times a day, and you won't get the result.
Set for the upper part of the back
Lie on your back, place the massage roller across. Cross your arms over your chest and fall down properly, so that the roller falls straight at the upper part of the back. In the areas of especially stress, there is a small pause of 20 to 30 seconds, otherwise, the voltage does not drop.
Right for chest m'yazyv
Lie down on the underwear to the bottom, spread the massage roller with indulgence. Rush your hand uphill and down.
If the roller is in this gap, the dirt is especially stressed, it will rattle for 20-30 seconds, otherwise the voltage will not rise again.
Let's repeat on the other side.
Set it right for the harp.
Overcome the war against stoop
Now you know how not to slouch and how to be shy, so that the postava still began to psuvati. But remember, a stoop does not appear in one day and її cannot be corrected in one day.
Be patient, regularly correct yourself when you are stooping and, if possible, work breaks, do not sit at the computer for a whole day.
The complex has the right to stretch the upper part of the body from the instructor Yuliya Bogdan.
The Danish complex of stretching rights will help to relieve that tension, as well as increase the flexibility of the m'yaziv in the upper part of the body.
The whole complex is victorious, sitting in a Turkish position and receiving Indian music. However, do not forget the stitches, so that the back is left straight for the whole hour. Trivality video 3.5 hvilin.
Right to stretch out for a while, win after busyness fitness if m'yazi good rose.
Description of rights
"Khvilya". I will not describe. Marvel at the video: o)
Stretching of bichny m'yazyv: Straighten your back, raise your right arm uphill and swipe a smooth fringe on the left side: stretch, not pulling the opposite seat. Use your left hand to hit the pidlogs.
Twisting. Put one hand on the knee of the knee. Obov'yazkovo soar uphill, straightening the ridge. Helping with your hand, try to glance around behind your back, opening up your straight body.
Stretching of delta-like m'yaziv: Zignіt lion's hand in the lіktі and shіlno huddle around the breasts.
Grasp the left elbow with the right hand, press the yoga to the chest and pull the right hand.
Stay in this position piv hvilini, then repeat with the other hand.
For a greater effect, you can turn the case.
Shoulder Stretch: Trim your back and neck straight, bend your left hand in the elbow and bring it behind your back, spreading your hand across.
For the help of your right hand, lift your elbow and gently pull it forward.
For shorter stretching, you can turn the case right-handed.
Fix the position for 30 seconds, then repeat with the other hand.
Stretching hand behind the head: Trim your back and neck straight. Raise your hands above your head, holding one hand by the other's elbow. Tse vihіdne camp.
Zdiisnyuyuchi a vice with one hand, smoothly put the elbow behind the head, until you feel a slight stretching of the deltoid m'yaza. Dolonya marvel at the pidlog. You are to blame for the tightness of the triceps of the arm.
For a larger stretch, you can troch to the left. Hold this position for about 30 seconds.
Change hands.
Stretching the upper part of the back and shoulders: Zignіt lіktі and put your hands on the rіven of the breasts perpendicularly to the pіdlogi.
Place the right elbow on the front surface of the upper part of the left hand with an elbow noose.
Then let's bring the right hand back to the right hand, and to the lion back the left hand, so that the arms became beastly one to one.
The great finger of the right hand goes back to the little finger of the left hand. Rise up the valleys as much as you can, lift your tongues and direct your fingers into the bed.
The left hand is wrapped around the law.
Stay at this position for a few seconds, say, 15-20.
Let's repeat for the other hand.
Shoulder Stretch: Put your hand behind the head of the yakomog lower and immediately put the other hand behind your back, trying to grab the fingers of both hands. If you allow yourself to stretch your arms, increase the position for about 5-10 seconds.
Wipe the stretch, remembering your hands.
Tim, who easily trims his hands in the "castle", you can swipe smoothly to the sides / forward, without splitting your hands
If you don’t dare to clench your fingers behind your back, then hurry up with a towel / belt. Take the towel with one hand and, throwing it over your back, grab it with your other hand. Make your way, fumbling with the towel with your lower hand, step by step you raise it more and more and at once pull your hand down behind your head.
Winning qiu rightly regularly, you step by step will reach the one that you can win qiu rightly without manual assistance
Drawstring shii: Stretch your arm sideways, pull your fingers "on yourself", and stretch your head at the opposite side.
Let's put our hand down.
Follow behind an equal back. Stay tuned for 15 seconds. and straighten your head.
Repeat right in the next book.
Stretching of the arms and upper shoulder girdle: Tsya is right to help relieve the excess voltage after stretching. Raise your hands up in the air and put them on the palm. Fingers straight up. Stretch uphill. Take off like this for an hour, taking care of your position and lightly walking forward and backward.
As you have done it, you should try to stretch over the upper part of the toe, work more aesthetically pleasing and tightened, but you don’t have time to train with a professional trainer, then the video lesson “Stretching the upper part of the body” will help you not to torment yourself at home, right at the gym. Watch the video, repeat after the coach and the result will not confuse your long check.
Get your respect! All qi in the right can be beaten and standing.
