15-minute exercise helps you prevent and treat spinal disease

Just take about 15 minutes a day to practice stretching muscles of your back, abdominal muscles, cell spine . that will help you prevent and treat spinal diseases.

Exercise 15 minutes to treat spinal disease

Doctor Tang Quoc Chi, Neurosurgery Specialist, Sai Gon General Hospital instructs good exercise exercises for bones and spine. Even people who have the disease, if exercising regularly and maintaining it, will help improve and relieve pain. The doctor advised each person to practice these 15 movements at least twice a day, a repeat of 10 times.

Exercise one: Stretch the back muscles on the leg

Lie on your back on your bed (or floor), stretch one leg, raise your foot and press your foot to the bed. The other leg has a knee, twisting its arms close to the knee towards the chest, while inhaling. Then straighten your legs back to the original position, and exhale. Change legs and make one more time as above.

Exercise 2: Double-side stretching

Pull back muscles.

Bend your legs, pull your hands close to the knees towards your chest, and inhale. Straighten your legs to the original position and exhale.

Exercise 3: Tilt the pelvis backwards

Squeeze the knees, place two feet on the bed surface.

Exercises for the pelvis.

Light exercises: Gather the abdominal muscles, press the back against the bed surface, and inhale. Then relax your abdominal muscles, while breathing out.

Progressive exercises: Gather your stomach muscles, press your back close to the bed surface. Lift your butt off the bed, and inhale. Slowly lower your butt, hold your back close to the bed and exhale.

Exercise 4: Mobile spine

Hands tied behind the nape or placed along the body. Pressing on the back of the bed, lift the butt off the bed, and exhale. Then arch your back up from the bed surface and press the buttocks against the bed surface, while inhaling. This action is performed alternately, not retained.

Exercise 5: Stretching muscles in your body

Hands tied behind the nape or placed along the body. Tilt your legs to the same side, as close to the bed as possible while inhaling. Then return to the original position, while breathing out. Switch sides and proceed as above.

Exercise 6: Stretching the basal group (outer surface of the thigh)

Muscle stretching movement.

Hands tied behind the nape or placed along the body. One leg stretched out and supported on the bed. The other leg held 45 degrees high, closed, slightly turned toward the opposite, stretching the foot down, simultaneously inhaling. Keep your buttocks on your feet and hold them high against the bed surface. Keep your knees straight and slowly lower your legs, and exhale. Change legs and perform as above.

Exercise 7: Stretching the triceps (back of the thigh)

Stretching the thigh muscles.

One leg stretched straight, supported on the bed. The other leg elevates perpendicular to the floor, both hands embrace the back of the thigh and inhale. Keep your knees straight and slowly lower your legs, and exhale. Change legs and perform as above.

Exercise 8: Practice your abdominal muscles

Hands tied behind the nape or placed along the body. Back hold the bed side.

Light abdominal muscle exercises.

Light exercises: Shrink your legs, your feet lift off your bed. Shrink and stretch your legs like a bicycle. Rotate your legs, breathe in and out regularly.

Practice moderate abdominal muscles.

Medium exercises : Shrink your legs, lift your feet off the bed surface, bring two pillows toward your chest, and inhale. Straighten both pillows to the original position, and exhale.

Exercise strong abdominal muscles.

Strong exercises: Raise your feet, guide your feet to the ceiling, and inhale. Lower your legs to the original position, and exhale.

Exercise 9: Practice your back muscles

Practice your back muscles.

Medium exercise: Place your hands along your body or knit behind your neck. Lift your head and chest up from the bed surface, and inhale. Lower yourself to return to the original position while exhaling.

Strong back muscles.

Strong exercises: Straighten your hands forward or knit behind your neck. Lift your head and chest up from the bed surface, and inhale. Lower yourself to return to the original position, while exhaling.

Exercise 10: Spinal cell mobility

Cell spine.

Hold your abdomen and inhale. Bend your back upwards and lower your head. Lift your head up and lower your back, exhale.

Note: Do not move your arms and legs when doing the exercise. This gesture does not stop the session.

Exercise 11: Balance and exercise your back muscles

Keep balance.

The right hand moves straight forward and faces the ceiling. The left leg stretched straight back and toward the ceiling, eyes following the hand while inhaling. Lower your arms and legs to the original position, and exhale. Continue to change sides and proceed as above.

Exercise 12: Stretching back muscles

Stretching back muscles.

Sitting on two heels. Butt holds on heels. Bend your head close to the bed, leaning forward. The two hands sliding on the bed face forward. Breathe in and out regularly.