Seven minutes of exercise every day to have a healthy spine

1. You supine with the knee and the foot contraction put on the floor, how hip you are about 1 foot (approx. 33 cm). If you don't have carpet, let's lay on a plate.

2. Collect your pelvis on the bottom to lower back pressed to the floor. Starting from the coccyx, vertebral each lifting up off the floor slowly, until you're reached the bridge position. Stop when your hips have been raised and in line with the shoulder and the knee on a diagonal.

3. Hold in this position and then lower your spine back to the floor.

4. Perform movements from 5 to 10 times.

This movement to get the best effect, do it slowly. Imagine your spinal column is a string of pearls and you're trying to lift each of the beads, pearl beads onto each one. And do the same thing as you lower down.

This is especially good for the flexibility of the spine. As we age, our backbone began to reconnect with each other in different parts. This is a good movement to prevent the calcified spine. It is also very good for making hip and hamstring becomes healthy.

Rotate the spine

Rotate the spine enhances the dorsal muscle and abdominal cross body.

1. You sit with the legs stretch out in front. If this offensive against your lower back, put a towel or pillow below, or do this exercise with the legs getting cross.

2. open your arms wide to horizontally in a straight line with two shoulders.

3. Pull your lower abdominal muscles before you start to give you back the prop and adds strength.

4. Rotate to the right and then back to the Center. Rotate to the left and then back to the center again.

5. Repeat the movement 10 times for each side.

This movement focuses on spinal rotation and lower back muscles and makes your abdominal cross is enhanced.

Lower down, pull up

It folds up and down your spine helps more healthy, and also as the bridge moves, it helps the spine more flexible.

1. Sit high, two feet to stretch in front. Put your hands out in front, parallel to your legs.

2. Tuck your hips when you begin to roll the body down to the floor. Lowered completely. Your arms towards the rear, and head higher.

3. Navigate your hand up and starting to pull your body back, perform the whole movement until you sit straight. If you have trouble dragging the body back, press the hand on the floor to help you up.

4. It is important that you not use impulse (momentum) that must use the power of the abdomen to perform. Your feet should be in contact with the floor in the entire time.

5. Tilt the front legs to stretch your hamstring.

6. Repeat action six times.

This exercise more difficult than we thought and great for building strength for your belly. As a bridge, it's promoting the flexibility of the spine.=