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 DESCRIPTION
Every exercise devotes itself to a precise muscular group, and as a whole they act on the musculature of the legs and of the muscles that surround the spine (paravertebrales) and the sits-up. All these exercises must be realized in regular form and respecting the instructions in every case to obtain a strong and not painful column.
These exercises have to of realize every day during 15 minutes during a variable period of time, according to every case.
If some exercise provokes him pain consults his doctor or fisioterapeúta before forcing or before the same one continues. They are indicated if it has problems of sciatica, as soon as the sharp period was solved, or in the slipped discs posoperatorio.
EXERCISES
1. - Exercise of initial relaxation.
Position: Put to bed of back with the widespread legs.
Skill: Take slowly air as the nose, and expel it for the slow mouth and gently.
Realize series of 3 repeating 20 times.
2. - Stretching of later chains associated with strengthening of muscles of the thigh.
Position: Put to bed of back with the widespread knees.
Skill: Raise a leg up to where it is possible, this one supports position a few seconds without breathing and returns to the basal position. The exercise must alternate with both legs.
Realize series of 3 repeating 20 times.
3.-Estiramiento of later hips and strengthening of sits-up.
Position:
-Knocked down of back
Skill:
To raise the pubis up, to support this posicinó a few seconds bearing the respiration, and then slowly to return to the basal position. This exercise serves to lengthen his channel raquídeo and it is against the lumbar lordosis.
Realize series of 3 repeating 20 times.
4.-Alargamiento of the lumbar column
Position:
-Knocked down of back
Skill:
- Raise the knee up to taking it to the breast taking it with both hands. Alternate the exercise with every leg.
Repeat 20 times with every leg.
5.-Fortalecimiento of the abdominal muscles I
Position:
- knocked down of back with the double knees and the feet rested on the soil.
Skill:
- Try to take the hand up to touching the knee of the opposite side, raising, simultaneously, the head and the shoulder.
Realize series of 3 repeating 20 times.
6.-Fortalecimiento of the abdominal muscles II
Position:
- Of knees.
Skill:
- It must raise the back simultaneously that takes air, endurance a few seconds, and return to the initial relaxed position.
Realize series of 3 repeating 20 times.
7.-Fortalecimiento of the muscles of the back.
Position:
- knocked down with the face down and the belly rested on the soil or on a cushion.
Skill:
- Try to raise the arms and the legs up born the respiration during a few seconds, and return to the initial relaxed position.
Realize series of 3 repeating 20 times.
WHAT DOCTOR CAN TREAT ME?
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DESCRIPTION 
