Ride on the back of a man. A plastic bottle is your simulator for a sore back

Consultant – Petr Saranyuk, chiropractor

As a rule, osteochondrosis affects people who constantly work in an uncomfortable position, lift weights, and also have congenital or acquired spinal curvatures. Comfort and coziness, and most importantly, a sedentary lifestyle also do us a disservice. As a result, today 80% of the adult population suffers from osteochondrosis. It is especially alarming that degenerative-dystophic changes in the intervertebral discs begin in young people already at the rally, moreover, they are increasingly common in children. Is it possible to get rid of osteochondrosis forever, or at least reduce suffering? Yes, but for this you need to learn to listen to your body in order to help it cope with difficulties at the right time.

It's built to move

Our spine is a very reliable structure, designed by nature for movement, and each, even the smallest of its joints, loves to work. Inactive vertebrae, as well as those that constantly receive excessive stress (for example, if you sit at a computer or in a car all day, lift weights or work while bending over), lose their mobility over time. Uncomfortable sensations arise in the back, which are then accompanied by pain. And then failures in the work of the whole organism begin: posture changes, muscles, ligaments and internal organs suffer. Help your spine! Start with the elementary: simple exercises to stretch the muscles and ligaments.

Why does my head hurt

Dizziness and headaches, pain in the hands, and sometimes even hearing loss or visual impairment, we usually associate with problems with the heart or brain, geomagnetic storms or other factors. But often this is not the reason: it lies in problems in the cervical spine. In the treatment of osteochondrosis, massage, ointments, rubbing, physiotherapy exercises are used. For the prevention of exacerbations - self-massage, self-correction and special exercises that need to be performed regularly.

• Waking up in the morning, slowly stretch 2-3 times, turning the torso - until a crunch is in all the bones.
• Stretch your arms along your body and stretch your heels and crown to the edges of the bed (3-5 times).
• Stand up straight and try to “push through” the floor with your heels, and “get” the ceiling with your head. This exercise can be performed anywhere and anytime: on the street, in transport, at work. It is very beneficial for the entire spine.
• Gently tilting your head alternately in different directions, try to reach your shoulder with your ear (5-6 times).
• Slowly turn your head left and right (5-6 times). The body remains motionless.

Attention! Manipulations on the cervical region require great care and attention, so they should be carried out by an experienced and knowledgeable manual therapist. Self-employment is not allowed!

If you have back pain from time to time or constantly, do not wait until the situation becomes unmanageable. Behave with your back correctly, and it will not give you trouble.

Educational program for sufferers

1. Do hard homework gradually, piece by piece, and – most importantly – right!
2. Lean less, do not lift weights on straight legs, change body position often and take breaks during which stretch and smooth turns of the torso in the prone position (on a hard surface), sagging on the crossbar (jump gently!).
3. If you have to lift weights, put on a special corset or tie it with a thick cloth.
4. Sleep on a moderately firm bed. For pain in the neck - on the back and without a pillow or with a small (40 x 80 cm) soft pillow, which can be folded in half or three times in the form of a roller under the neck.
5. If you have a sedentary job, take 5 minute breaks every hour.

The thoracic spine is the least mobile, it is less likely to be injured. However, here too there are difficulties. With osteochondrosis of the thoracic region, pain often occurs in the region of the heart, extending to the left forearm. They are aggravated by deep breathing, bending over and are localized in the chest, abdomen - they seem to come from the lungs, gallbladder or stomach. In such cases, gentle correction and massage sessions are indicated.

Displaced discs must not be heated!

If you have a “shot” in your back and you feel severe pain radiating to your leg, in no case do not self-medicate! Immediately see an experienced chiropractor who will correct the spine and prescribe treatment. Do not rub or warm up the painful place, do not put pepper plaster or mustard plaster - this will only worsen the situation! Warming procedures are justified only when the pain is caused by exacerbation of sciatica due to hypothermia.

Onion. Lying on your back, bend your knees and grab your ankles with your hands. Raising your upper body, try to lift your legs off the floor. Slowly and smoothly roll back and forth on your stomach. It well stretches and strengthens the muscles of the back, chest and shoulder girdle.

Roller or ball riding. Lie on your back, placing a hard roller with a diameter of 25 cm or a ball under the thoracic spine. Swinging back and forth, bend as much as possible - to get the back of your head to the floor. Exercise is especially useful for those who are busy with sedentary work all day.

Snake pose. Lie on your stomach, hands under your shoulders, elbows pressed to the body, legs together, feet extended, forehead touching the floor. While inhaling slowly, try to lift your legs off the floor. Roll back and forth on your stomach. This exercise stretches and strengthens the muscles of the back, chest and shoulder girdle.

Back riding. Lying on your back and bending your legs, try to reach your knees with your chin, and your chin with your knees. At the same time, swing, clasping your legs with your hands. So there is a stretching of all parts of the spine.

Performing such exercises every day (and if possible in the morning and evening), you will retain flexibility for a long time - the main component of youth!

Understand the diagnosis

With osteochondrosis, back pain occurs after physical exertion. If it does not go away for a long time, they talk about sciatica. Attention: lumbar pain often accompanies diseases of the pelvic organs (in this case, there are nausea, vomiting, heartburn, bloating, temperature). Radiculitis develops as a result of irritation of the roots of the spinal nerves of the lumbosacral plexus, provoked by osteochondrosis, trauma or congenital anomalies. With this disease, there is a tactic of treatment.

What your back doesn't like

Danger for the spine can lurk in the most simple and familiar activities. Do not expose your back to additional loads and try to lift weights correctly. Avoid working in a bent position!

When working at a table - with papers or at a computer monitor, sit straight. Do not tilt your head low, keep your shoulders deployed. From time to time, make smooth turns. .. for sipping. homework for one day. It is better to do it gradually, in parts and, most importantly, correctly! Don't put off all the hard homework for one day. It is better to do it gradually, in parts and, most importantly, correctly!

Never wash while leaning over the tub. It is better to place the basin on a high chair so that you are comfortable and your back does not get tired.

When lifting weights, do not bend over, but bend your knees slightly and sit down slightly. So the load on the spine is distributed more evenly.

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The information published on the site is for informational purposes only. The described methods of diagnosis, treatment, traditional medicine recipes, etc. it is not recommended to use it on its own. Be sure to consult with a specialist so as not to harm your health!

back pain exercises

Very often, people who lead an inactive lifestyle experience back pain. These pains are not only unpleasant and make you feel worse, but also spoil the appearance, causing a lot of inconvenience. Of course, in all these cases, it is necessary to consult a doctor who will prescribe an examination and treatment, but you can still do something yourself. Today we will talk about what exercises are for back pain.

• The next exercise is push-ups from the floor. You can even kneel. Lift your feet up. The first stage - the hands are wide apart from each other. The second stage - hands closer, brushes inward. The third stage - the brushes are placed very close, inward.
• Buy Kuznetsov's applicator at the pharmacy. Use it as soon as you get back pain. Lie with your bare back on the applicator and relax. If the pain intensifies (and it should), start to endure as much as you can. Now the pain begins to gradually disappear and will definitely go away. You calmly fall asleep or continue your business.
• Lie on your back and lift your leg up. Hold it like this until you get tired. Repeat the same with the other leg. This simple exercise relieves pain in the lumbar region and strengthens the abdominals.

• Continuing to lie down, bend your knees. Raise both of them and hold until you are completely tired. Take a break and repeat the exercise.
• Bend your legs in the same way as last time, only now try to bend your knees together to the floor, either to the right or to the left. It is better if you still touch the floor. Take a break and start again.
• Lie on your back, clasp your hands “in the lock”, fold behind your head and press the back of your head, raising your head until your chin touches your chest. Hold the tension until you are completely tired. Repeat all over again.

• Lie on your stomach, bend your legs at the knees and lift them off the floor. Keep them in suspense until you are completely tired. Then repeat some more. Note: if the back pain is very strong, then this exercise should not be done.
• Sit on a chair, put your hands on your knees and push down with effort. A simple exercise that perfectly relieves fatigue from the entire shoulder girdle.
• Stand up straight, hands "locked". Try to forcefully press the “lock” into the lumbar region several times. This exercise will perfectly relieve back fatigue and prevent pain.
• Sit on a chair and slowly bend over several times, as far as possible. This exercise is easy to perform when sedentary inactive work.

These are exercises that help in a relatively short time to get rid of back pain. The most important condition is to perform them regularly, and not from case to case. Only in this way you will find health and lightness!

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A plastic bottle is your simulator for a sore back.

“In 2001, my husband suffered a stroke, then he was diagnosed with diabetes. And my back and legs began to hurt. Then I read in one magazine that riding on plastic bottles is good for the back and joints. I tried to apply 2-3 bottles at once, but it was difficult. And I settled on using two bottles - it seemed to me more convenient. At first, both my husband and I did poorly, but then we adapted and now we ride bottles easily, without much stress.

But experts still recommend starting to master such gymnastics from skating on one bottle.

Read about massage with bottles in the continuation of the article.

I take two plastic bottles, pour hot water into them - such that the bottles do not wrinkle, but my back is warm. I put one bottle under the neck, the second - under the back. I lay down on the floor with my head to the sofa, hands clinging to the edge of the sofa. I lightly push off the sofa with my hands, and then return to the starting position. Bottles roll under the neck and the back of the head, under the shoulder blades and lower back. I repeat about 30 times.

Then I put both bottles at waist level. I push off the sofa harder - so that the body rolls over the bottles from the buttocks to the shoulders. I do 30 times.

I remove one bottle, and put the second under the hip joint. Usually I put it closer to the coccyx (but you choose the most comfortable position yourself) and do the “scissors”, “bike” exercises.

When there are pains in the shoulders and the joints crackle loudly, I also perform other exercises:

Lying with my back on the bottle, I alternately raise my legs, then my arms and shake them finely. The bottle can be placed at the level of the waist, shoulder blades.

Continuing to lie with my back on the bottle, I rub each finger up to 50 times from the nail to the base. Then I rub my palms, the back of the hands, the hands themselves from the palms to the shoulders.

And note that I do all this while lying on the bottle, and even at the time of the massage I perform small shaking with my feet. Of course, the task is difficult, but useful.

Then, still lying with my back on the bottle, I massage my forehead near the hairline, the bridge of my nose, the wings of the nose, the point between the nose and the lip. After that, I rub the shells of the ears, the tragus. And with my feet at this moment I continue to perform small shaking or minor movements with my feet.

After that, I slowly get up, sit on the sofa and do exercises for the eyes: I look left and right, up and down, diagonally, I perform circular eye movements.

After such a charge, I become young, vigorous and energized for the whole day. I am very satisfied: my legs walk and my back does not hurt.”

Part 35 - A plastic bottle is your exercise machine for a sore back.

is not just a luxury, but a huge rarity. Almost every person has back problems, curvature of the spine, or some other disease associated with the spine. Naturally, all this, of course, affects posture.

Why is this happening? Is this a social problem, or is it individual? If this is an individual problem, then we have extremely unpleasant statistics that show that every second person has a curvature of the spine, or a similar problem with. At the same time, there are much fewer cases of congenital spinal disease, which indicates that this problem is still of a social nature, and the influence of society is undoubtedly high.

So what is happening in society? And everything is quite simple, since to answer this question it is enough to go to any school. In almost every educational institution, there is an incorrect ratio of the height of the chair and table, and the features of the child's growth are not taken into account. So it turns out that every day a person sits at a table where he is uncomfortable. But, the habit takes its toll, and the body begins to get used to such an incorrect position, and subsequently, acquires such a form of existence for the norm.

You should not blame the state and the school for this, since I can most likely say that the same thing happens at home - the child sits uncomfortable, and the body gets used to this position, and it is considered that this is the norm. Strictly speaking, problems of this kind arise not only in childhood. Think about your workplace. Are you happy with it, are you comfortable? If yes, then you are very lucky with the work, since in most cases, the workplace is uncomfortable, and the person also has to get used to it.

How to deal with such problems is unknown, since society cannot be remade. But, you can deal with the problems of your own health, you can take care of yourself, and have an excellent posture. In this article, we will tell you exercises that will help you walk beautifully, and, accordingly, your posture will be even, and most importantly, healthy.

Before the exercises, let's look at what you will need to do. First, to re-equip your workplace for yourself as much as possible. Secondly, your posture is most likely already spoiled, and when you return it to normal, the body will not perceive it, and at first your back will hurt, you will be uncomfortable. Many stop doing this, but the body needs to develop a habit. It is produced within the 21st day, and then your body will absorb yours, and will take it for granted.

So let's get to the exercises.

Exercise 1

Lie down on a flat surface. It can be, for example, gender. Now relax the body, you must remove all tension from the muscles, and pull the socks away from you as much as possible. Be careful, as such an exercise can even cause cramps, but this is even good. Although, this is the first sign that the posture is twisted. Then do the opposite, and pull the toe towards you, and the heel away from you. If you have had a cramp before, then this exercise will remove it. Do this several times for 5 minutes.

Exercise 2

Lying on the floor, bend your knees towards you, and wrap your arms around them. Next, start rolling on your back like an upside-down turtle. As a rule, at first it will be painful to perform this exercise, but this is good. When you stop feeling pain, this is the first sign that your back is in place and your posture is evened out.

Exercise 3

This exercise allows the posture to get used to the loads. To do this, stand straight, better, lean against the wall, and load your hands with weight. It can be dumbbells, at home - weight packs. Make sure that your back does not slouch or bend. Thus, your posture will remain even, even with the load of weight on your hands.

Do these exercises for now, they are very effective. Now we will give some more tips for strengthening your posture.

Sleep on a hard, level surface. You can sleep on the floor for a while with only a sheet or a thin blanket. You can also put a door on your bed and sleep on it. This tip is very effective for those who still have Soviet mesh beds.

A protrusion of the intervertebral disc is a terrible and serious pathology that threatens the patient with paralysis. To prevent the development of the disease, patients begin to persevere in sports activities, cycling is one of the beneficial activities. Riding a bicycle is not contraindicated in case of spinal hernia? Consider what happens to the spine when cycling.

The benefits of classes

Is it possible to ride a bicycle with this degenerative pathology? Doctors allow the use of bicycles and exercise bikes. Cycling helps to strengthen the body. This lesson is useful for a hernia of the spinal column, riding has a positive effect on all systems. Benefits of cycling:

• cycling improves blood circulation, damaged vertebrae receive more nutrients;
• using a bicycle with a hernia of the spine will allow you to lose extra pounds that put pressure on the intervertebral discs;
• strengthens the cardiovascular system;
• improves the flow of oxygen through the blood vessels, thereby improving blood circulation;
• allows you to keep the body in good shape;
• increases the range of motion in the joints;
• cycling helps to improve the psycho-emotional background;
• thanks to the movement of deep muscles, trophism and nutrition of the tissues of the musculoskeletal system can be improved.

Especially strong load falls on the lumbar spine, it is this part that is involved in cycling. Patients find cycling easy. However, this opinion is erroneous. The exercise does not require special physical exertion, but after the end of the workout, fatigue is felt, pulling pains in the legs may appear. The main load falls on the arms and legs, pain in the spine decreases, endurance increases.

The negative impact of exercise on the disease

When riding an exercise bike or bicycle, the spine tenses up, trying to maintain balance. This is a good start, the muscles are toned, but prolonged tension will only bring harm. Cycling results in the following:

1. Pedaling diligently while leaning on the steering wheel is the wrong posture, there is a lot of pressure on the spine. As a result, the intervertebral discs are squeezed, sharp pains, numbness appear. Such cycling with a hernia of the spine is harmful. In order for the exercises to be beneficial, the load on the back should be reduced. This means: a more inclined seat (road, handlebar, ram), seatpost (post length has a big impact on the rider's position, along with the handlebar stem), soft saddle (optional with springs), steel or titanium frame.
2. Load. Cycling puts a heavy load on the lower limbs, the muscular and ligament corset of the back, especially on the lower back. The lower back muscles are actively working, unlike the thoracic and cervical spine.
3. Road quality and concussion. Once you decide to go cycling, ride on a level road without potholes. Various obstacles on the roads, like pits, toss the bike along with the person. The vertebrae of the lumbar region are sharply stretched, then compressed, squeezing the area damaged by the hernia. Weakened muscles can cause the segments of the spine to misalign, resulting in a curvature.
4. With a herniated disc, you should not be in a sitting position for too long. This will adversely affect the course of the disease, the symptoms will worsen.

Definitely, cycling will not bring benefits if used incorrectly. An improvement in the condition will come if you use the treatment method for a short time or give preference to simulators. Exercise bikes do not have such a negative impact as bicycles, the seats are softer, no holes and bumps.

What to choose classes in the hall or in the fresh air?

Some patients claim: “I ride a stationary bike regularly, it helped to restore strength after surgery.” Indeed, there are cases when exercise from exercise bikes helped to strengthen the body. However, the load is too great, you can’t do it yourself, you need to get a doctor’s consultation, make sure that the choice is right, listen to all the pros and cons, and only then draw a conclusion.

For now, the conclusion is that cycling is not as beneficial as using a treadmill. An exercise bike is allowed, but under the supervision of an instructor. Doctors allow cycling with protrusions in the cervical and thoracic region, the localization of a hernial formation in the lumbar region prohibits the use of the described method of treatment.

Basic rules for cycling when sick

When choosing a cycling sport, certain rules must be observed. The following recommendations will allow you to practice your favorite sport without harming your spine:

1. It is forbidden to conduct classes during an exacerbation of degenerative pathology. Riding will provoke the appearance of new symptoms, will not bring benefits.
2. Keep your back straight. Of course, it is impossible to constantly control the position of the spine. However, this should be striven for. Install a seat with a back on the bike. A comfortable seat will encourage you to keep your back straight.
3. Choose smooth roads. Get out on the track. Concussion will lead to the resumption of symptoms of the disease, worsen the condition of the spine. Do not drive on gravel or slag covered roads. The best choice is paved or concrete roads.

Cycling is not recommended. Doctors are negative about this sport. But, if the patient cannot refuse cycling, it is necessary to follow the rules suggested above. Riding a bike won't do as much harm if you don't exercise for too long. Increase the time gradually as you feel better. Before classes, it is forbidden to take painkillers or analgesics. The patient should feel the spine, if pain occurs, stop exercising. Be sure to consult with the instructor of the gym, the trainer will suggest physical exercises for warming up and concluding the workout.

The most common cause of back pain in children and adolescents is a sedentary lifestyle, the almost complete absence of physical education and sports, chronically during school and homework. It is difficult to get rid of the bad habit of sitting, bending over, tucking your legs under you or crossing them, but it is possible if you constantly. Contrary to popular belief, correct posture is not given to us from birth, but is achieved by daily painstaking work on ourselves.

good and bad

By what sure sign do they recognize ballerinas and gymnasts-artists? In a straight line, like a string, back. - a motor reflex that needs to be developed, worked to acquire it, day after day, until the muscles remember the correct position, learn it, as they say, “tightly”. In order for your child to walk, run, stand and sit beautifully - with a straight back - you, the parents, will have to make great efforts.

Not only is it beautiful and visually adds a few centimeters to a person, makes him taller, it is also functional: in this position, the body feels most stable, since the vertical posture is maintained with the least muscle tension. When a child stands straight, with his shoulders straightened, and not raised up, he is less tired. When he moves (walks, runs or jumps), the spine absorbs the load better. Bad posture makes breathing and circulation difficult, while good posture keeps them normal. With poor posture, oxidative processes in the body decrease, which inevitably leads to the fact that a person gets tired faster, gets tired more from both physical exertion and mental work, and loses concentration. Finally, poor posture can cause the development of myopia, scoliosis, osteochondrosis.

Reference pose

Muscles should help keep your back straight, without evenly developed muscles, good posture is simply unthinkable. Therefore, the first step on the road to success is to build up a “muscle corset”, it is especially important for slender, thin children and for those who are unlucky with heredity (who inherited weak connective tissues from their parents, which is a harbinger of flat feet, myopia, stoop).

After physical therapy or sports begin, the trained body itself will dictate to the owner in which position it is more convenient for him to sit or stand, but at first, parents will have to actively help the child. Watch how your child sits, how it stands, do not get tired of correcting if the son or daughter is stooping, sideways, crosses her legs or tucks her legs under her. Periodically ask the child to stand against the wall, touching it with his heels, calves, buttocks, shoulder blades and the back of his head, slightly raising his chin.

The spine in this position is straightened (but the natural lumbar curve must be preserved!), the shoulders are deployed, the shoulder blades are drawn together, the stomach is pulled in, the buttocks are tense. This is the anatomically correct posture, let it stand for 1-2 minutes, the body must remember this position.

At the table

The next step is a properly equipped place for classes (reading, writing, any work at the desk) and the correct position of the child. It is necessary to sit so that the legs, back, arms have support. The height of the chair should not exceed the height of the lower leg, the height of the table should be 2-3 cm above the elbow of the lowered arm when the child is sitting. If his feet do not reach the floor, a small bench will be needed, it is necessary so that the hip and knee joints are bent at a right angle. The back in a sitting position should closely touch the back of the chair, while maintaining the lumbar curve. The distance from the book to the eyes is 40 cm, no more and no less, and so that the head does not have to be tilted, it is better to put the textbook on a stand or music stand.

What do we wear, what do we sleep on

Flat feet, which many boys and girls suffer from today, is not as harmless as it might seem. A flat foot that has lost its natural arch disrupts the correct supporting function of the legs, they get tired faster, the pelvic axis tilts, and as a result, the posture is disturbed. Parents should take certain actions to minimize development. Watch your shoes, try not to buy flat or platform shoes that are fashionable today, especially small ones whose legs are still being formed. Sneakers, ballet flats and uggs, so beloved by young people, are harmful to the legs.

Children should not sleep on too soft beds, feather beds and large pillows. The mattress should be even, hard, preferably orthopedic, the pillow should be small and low. The length of the bed is needed so that you can freely stretch your legs without fear that they will hang down. We spend almost a third of our lives in sleep, so make sure that the spine feels comfortable, resting from daily stress.

Important

Helpful for correct posture:

• do exercises near the vertical plane: stand up to the wall in an anatomically correct position, then alternately take your arms and legs to the sides, rise on your toes, squat - and all with a flat back pressed against the wall;
• to swim; shoot from a bow; ride a bike with the handlebars high; practice horseback riding;
• walk around the room, putting various objects on their heads (like African women): cubes, pillows filled with salt, cereals or sand. At the same time, you can walk on toes, on bent legs, you can squat;
• do exercises for coordination of movements: “swallow”, stand on one leg, walk on a log.

Bad for good posture:

• ride a bicycle, bending low to the steering wheel;
• ride a scooter;
• engage in those sports where you have to do asymmetric movements (fencing, tennis, badminton);
• do acrobatics, rhythmic and artistic gymnastics (they make the spine overly flexible);
• stand and jump on one leg for a long time;
• lift weights, bending over, hold the load on outstretched arms.

Hello, Elena! I heard about such an exercise: take a 2-liter bottle of pepsi or kvass, wrap it with rag tape in six layers, pour 2/3 of its volume into a bottle of hot water and close it. And like putting it under the spine on the floor and riding it from the neck to the tailbone for 15 minutes a day. Like a month after 3, the spine will improve its well-being significantly. This exercise is for those who have something pinched there, etc. I would like to hear your opinion as an expert.

Maxim, 30 years old, Shuya

Hello Maxim!

This exercise was invented as an analogy to the jade bed, and this method is perceived as a folk remedy. Let's talk about "pitfalls". Suppose a person has stoop, thoracic kyphosis is a displacement of the vertebral bodies outward, then everything is fine and the bottle works to straighten this department, as if indentation by means of its own weight + warming up from the bottle + there is a slight work of the abdominals and leg muscles to perform rolling.

I agree that for this group of people this simple massage serves as a kneading of the spine, and strengthening the abdominals stabilizes the lumbar region. If a person follows the path of least resistance, is lazy, and does not work with a professional in advance, does not monitor the health of his spine, then even at least such “felting” will benefit him.

But, many people who have excessive cervical and lumbar lordosis will not benefit from this procedure. And if a person has protrusion - this is a pre-hernial condition of the discs, or an anterior displacement of the vertebral bodies is spondolisthesis, then you can imagine what the effect can be and far from being useful! Moreover, a protrusion of a hernia can occur, and with a strong displacement of the vertebral bodies in front, if a person is loose and obese, then a rupture of nerve fibers can occur.

So the height of the bottle, muscle weakness and excess weight all pose a threat to the health of the spine, especially if a person does not know exactly his problems. Well, whoever has no problems, let them ride! An analogy to this exercise is a simple roll back on your back in a tight tuck.

I advise you not to look for easy ways, especially since you already have my effective long-term technique, proven by practice, it seems you have been training for about a year? Believe me, only a muscular corset of equally strong muscles and safe stretching can keep the spine healthy for many years.

Sincerely, Elena Pluzhnik,
therapeutic gymnastics coach,
fitness aerobics coach