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Your 15 minutes programme.

Exercising three to five times per week for 15 minutes you can increase condition of the muscles and ligaments, that secure your spine and keep them mobile and in good health.
Strengthening exercises help to build up strong muscles, and relaxing exercises increase elasticity of the body. You should begin each set of exercises from initial position and follow the instruction. Try to be relaxed and not in a rush.
Before starting with new exercise set you should contact your medical adviser, especially if you have any spine problems.
Don't force any exercises that cause pain.

WHILE LAYING ON YOUR BACK

Lay down on your back with up-lifted knees, put your feet flat on the floor. Your back should touch the floor with it's whole surface. Put your hands on the pelvis and breath deeply. You should feel relaxed.

1. Balancing with pelvis.

Why?
To stretch back muscles, build up abdominal muscles and increase pelvis flexibility.
How?
By contracting buttocks and lower part of your abdomen, slowly push with lower part of the back to the floor. Hold on for five seconds, than relax. Repeat five or more times, and afterwards return to the initial position.

WHILE LAYING ON YOUR BACK

Lay down on your back with up-lifted knees, put your feet flat on the floor. Your back should touch the floor with it's whole surface. Put your hands on the pelvis and breath deeply. You should feel relaxed.

2. Twisting lower part of the back.

Why?
To stretch and build up back muscles.
How?
Slowly move your knees on one side of the body, and in the same time turn your head into opposite direction. Hold for five seconds. Repeat 10 or more times, alternately. Afterwards return to the initial position.
 

 



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