Exercise "Bridge" familiar to everyone since childhood. But many underestimate the beneficial effect of the exercise "bridge". It is perfect for performing both healthy people and people suffering from osteochondrosis (including protrusion and non-sequestered herniated disc) of the lumbar and/or thoracic spine. It is also perfect for the treatment of scoliosis of the lumbar spine and thoracic spine. Because this exercise is static in nature, it is aimed primarily at working out the deep muscles of the back that support the spine.
Exercise "Bridge" simple and does not require additional devices.
Starting position: Lie on the floor with your back. Stretch out to your full height: stretch your arms up and your legs down. Then bend your knees and rest your feet on the floor. The feet should be shoulder-width apart or, if it is more convenient for someone, then wider than the shoulders. Bend your arms at the elbows, and bend your hands and rest them with your palms on the floor next to your head at ear level, your fingers should look at the body (if you don't have enough flexibility to bend your fingers like that, then you can just bend your arms at the elbows and keep your hands next to your head; when you start doing the exercise, then the amplitude of the bend of the brushes will be much smaller and you will bend them).
Execution: Leaning on the palms and on the feet, lift the body high up so that your body takes the form of a distinct arc. The arms should be straight, and the legs slightly bent at the knees (in the knees you need to bend the legs a little so that the muscles of the lumbar region receive their load). The feet and palms should be completely on the floor. The head does not need to be excessively wrapped back. Breathe freely. Freeze in this position and hold the "bridge" as much as you can. Then lower yourself to the starting position.
Times and approaches: You have to perform 4 such approaches. Each approach, try to keep the bridge as long as possible. You can start with 30 seconds and add 10 seconds every week (in all approaches at once). Rest between sets - 1 min. The exercise should be performed 6 days a week.
Notes:
If you have insufficient stretching of the forearm tendons and it hurts you to stand on your open palms, then you can stand on your fists.
Before performing the exercise, you need to stretch your back and you also need to stretch your hands thoroughly and, preferably, rub your forearms from the palm of your hand and slightly stretch the tendons (to improve flexibility and to protect against injury).
Bend well, but not to the point of back pain. Just make a good arc. Chaque nouveau joueur reçoit de 1xBet un bonus d'inscription de 100% du montant du premier dépôt.Vous pouvez augmenter le montant du bonus de bienvenue jusqu'à 130% si vous utilisez code promo 1xBet c'est lui qui active toutes les Promotions dans votre compte et fournit le bonus d'inscription maximum. Les Paris gratuits sur 1xBet peuvent être émis dans le cadre d'offres temporaires, par exemple, liées à des vacances ou à des événements importants dans le monde du sport. Les clients réguliers et les nouveaux peuvent les recevoir — parfois, ce bonus est attribué lors de l'utilisation d'un code de l'inscription.
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