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http___fitnes365.com_vezbe-za-zatezanje-stomaka__1.xml
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Anyone suffering from sciatica pain knows how irritating it can be. Sciatica pain arises when the sciatica nerve is irritated or compressed. The sciatic nerve starts from behind your pelvis, through the buttocks, and down both legs and ends at your feet. Exercises are recommended for mobilizing the sciatic nerve and improving the flexibility of one's lower back. When you start performing these exercises, you should aim at doing them once every day. These exercises can be complemented with cycling, walking, or swimming. It is advisable to seek advice from a medical practitioner before you begin these exercises. The following web page will highlight the symptoms of sciatica pain and describe three quick sciatica exercises for sciatica pain treatment. Symptoms of Sciatica Pain To determine whether you are suffering from sciatica pain, look out for any or a combination of the symptoms below: Exercises for Sciatica Pain Knee to Chest Stretch - Pain on one side of your leg or buttock - Pain on your leg or buttock is aggravated when you sit down - A burning, searing, or tingling in your leg - Numbness, weakness, or difficulty moving your foot, toes, or leg - A piercing pain that makes it hard to stand or even walk - Pain that moves down to your leg, the foot or toes This routine improves lower back flexibility. Lie on your back and place a flat cushion behind your head. Bend your knees, ensuring your feet are straight and hip-width apart. Relax your upper body and gently tuck in your chin. Bend one of your knees toward the chest and grasp it with both hands. Maintain this position for 30 seconds taking deep breaths. Repeat this action thrice, alternating legs. Sciatic Mobilizing Stretch This routine mobilizes the hamstrings and sciatic nerves. Lie on your back with a flat cushion behind your head. With your feet straight, bend your knees and keep your hip-width apart. Bend one of your knees toward the chest and hold on to our hamstring with both hands. Slowly and gently straighten your knee while moving your foot towards you. Maintain this position for 30 seconds, taking deep breaths. Bend the knee to resume the starting position. Repeat this move thrice while alternating legs. Lying Deep Gluteal Stretch This routine s lengthens and stretches the piriformis muscle - one of the muscles in your thigh. Lie on your back with a cushion behind your head. Bend your right leg and rest your left foot on the right thigh. Hold on to your right thigh and gentle move it towards you. Your tail bones should be on the floor and your hips should be straight. The stretch will have an impact on your right buttock. Hold this position for 30 seconds while taking controlled breaths. Repeat this exercise thrice while alternating legs. Researchers estimate that sciatic pain affects 43% of the population. Sciatic pain develops gradually. Many people who suffer from sciatica feel better in a few weeks with non-surgical treatment and an exercise routine. Sciatica massages combined with these exercises may prove to be beneficial. However, for some, the pain tends to get worse calling for more advanced treatment. Consult your doctor for the best advice on treating your sciatic pain and to determine whether you are fit to engage in the aforementioned three quick sciatica exercises for sciatica pain treatment.
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Vežbe za zatezanje stomaka - Ove vežbe će vam pomoći ukoliko želite da zategnete stomak, sagorite salo I izgradite trbušne mišiće. Legnite na leđa, noge ispružene a ruke sa strane, dlanovima okrenutim nadole. Savijte levu nogu, uhvatite palac rukom. Onda pokrenite nogu još koliko možete, zadržavajući oba ramena i kukove na podu. Vaš desni kuk će se podići, ali držite oba ramena na podu. Zadržite nogu koliko možete, a zatim okrenite glavu i pogledajte preko levog ramena. Držite za pet do sedam udisaja. Lagano podignite nogu,i spustite je pa ponovite na suprotnoj strani. Lezite na leđa sa savijenim kolenima i stopalima na podu. Pritiskom na stomak do poda, podignite glavu, grudi, ramena i ruke, podignite lagano i noge. Ispružite stopala da se stabilizujete. Podignite levu ruku iznad glave, dok uvijanje svoj torzo ulevo. Ponovite na suprotnoj strani. Lezite na leđa, pete u širini kukova, noge savijene u kolenima, ruke duž tela na podu sa dlanovima nadole. Oslonite se na stopala potpuno tako da potkolenice budu potpuno pravo. Odignite karlicu nagore. Pritisnite ruke na podu da podignete kičmu gore, ostavljajući ramena, glavu i stopala u kontaktu sa podom. Iz položaja kao u prethodnoj vežbi podignite desnu nogu sa poda savijenim kolenima, ispravljajući je prema svom licu. Ispravite desnu nogu u vazduhu. Nogom, crtajte male krugove u smeru kazaljke i kontra-smeru kazaljke na satu. Zamenite desnu nogu levom. Lezite i ukrstite desni članak preko levog kolena. Spojte ruke iza levog kolena i povucite ga prema vašim grudima . Stavite ruke iza glave, laktovi okrenuti suprotno jedan od drugog. Ležeći na leđima podignite ispružene noge pod uglom od 45 stepeni. Dlanovi ispod vrata. Stavljajući desni zglob preko levog kolena, savijte levu nogu. Pokrenite desnu stranu tela što više možete podižući desni lakat. Levi lakat će pasti prema podu. Vratite leđa na pod kao na početku vežbe, ispravite obe noge bez spuštanja. Promenite strane. Lezite ravno na leđa sa nogama ravno, savijte levu nogu na grudi i podigne je pravo u vazduh. Držite nogu sa levom rukom. Lezite na levu stranu, ruke ispravite i raširene iznad zajedno, tako da vaše telo bude jedna ravna linija. Odmorite glavu na levu ruku. Podignite noge u vazduhu, a onda podignite ruke i torzo, koliko visoko možete. Zadržite pet udisaja. Zatim ponovite na drugoj strani. Počnite na sve četiri i uverite se da su zglobovi u skladu ispod ramena. Držite telo dalje od poda, držeći pete, zadnjicu, kičmu, ramena, vrat i glavu, u jednom redu. Podignite levu nogu sa poda, a zatim pažljivo podignite desnu ruku, postavljajući je ravno ispred vas. Promenite strane, podižući desnu nogu i levu ruku.