Exercise_pean_spine_healthy_diet

Following last, from the basic stance, get started.
Sit-ups, do the upper side of the head and stretched,
Soft image, and come to wake up.
Neck and shoulders out of power for the junk heap,
and relax, 5 to 6 times, please continue.
From the basic stance,
demanding, please count on both hands to his head.
Raise the arm strength to please. Scapula,
more OSHIRI down, neck, shoulder, as well relax, Slowly,
breathe through the nose.
Spit breath, sit up, raising the pelvic floor muscles,
It stretched to the upper body and head,
the top of his head,
It is a wake-up points will be the lower body,
It toe, catching, like, Spit his breath,
according to the upper back, upper body had remained,
Alternately bending both legs stretched please.
Especially pelvis, it is important firmly stabilize.
Remember that the West, HINERANAI Be careful,
Ahead of the long stretch, please consciousness,
5 to 6 times guide, GANBARIMASHOU.
From the basic stance, legs,
and pin in the direction of extending the toe,
right foot up, Both sides of the knee, with both hands,
be sure, Knee, as SHIGAMITSUKANAI, please.
In addition, the pelvis from slouching,
also focus on the important.
Spit breath, sit up, left foot 45 degree oblique angle up,
Firmly stretch.
Toe the straight direction ago,
when the pelvic floor muscles,
Always continue to raise the fuselage and stability to please.
Caused the upper left, to draw breath, spit,
right and left foot to change,
This KURIKAESHI about 5 to 6 times,
up to 45-degree angle, Difficult, it is up high,
you can make it easier.
Well, a little bit, it will be difficult,
will join in the upper body twists, Increasingly,
in a loose sense to the pelvis;
Consciousness and do, if possible,
Inside the belly muscles in the image so that he can be.
Basic stance and the back of his hands over his head,
left knee bent up,
Toe of the left foot in the direction
of the straight stretch attitude from the start,
Breathe smoke, spit, left elbow,
right knee to twist direction,
Left foot, 45-degree angle to the direction of stretch.
Inhale and spit and return to starting position,
The other side also. At this time,
the shoulder and the elbow,
rather than around the body,
twist it, Aware of is important.
KURIKAESHITARA influenced five to six times,
slowly, go back to the basic stance.
Prone state from the air to fly, image, we sit up,
Operation. Back, the stomach,
muscles, use the same time, the line is back, Pean.
Momentum with the cause,
rather than to head back towards the Develop,
conduct, which, five to six times please.
Prone,
the basic attitude is the opportunity offers sidebone
on the floor as possible, pubis, On the floor, in doing so,
the nature and the bellybutton, Be away from the floor,
so please check.
If possible, and a towel on the ground, face,
fully prone position, Become better.
Breathe smoke, spit, sit up, scapula,
Bellybutton direction of the cut at the same time back,
stretch out, Away from the head on the floor.
Slight body forward, we look for growth, image,
as Spit breath while going back to the original state, please.
Morning, when you get up to the recommendations
of the stretch.
Growing body of the mean systemic air into the breathing.
Sciatic under the heel in place, SUTE to sit on the floor,
arms still, Before stretching, spinal column (backbone),
while growing, and slowly bend,
Before knocking down the stretch KITTARA,
inhale and big, big vomit, KURIKAESHIMASU,
each exhale, stretch the body,
DAIJI. Suction big breath
and heaves a deep breath and slowly, Sit up,
on the pelvis, spine, each one carefully,
Go after seeing the image, finally, causing the neck,
above the heel, Sciatic,
but to make the return to the stance sit on the floor.
Think it's normal movement, the effect is not available,
please note. Normal muscle training,
the muscles on the surface of the body (superficial muscle),
Train. This, training,
the muscle behind the body (deep muscle),
Conscious of the.
If the surface is strongly muscle Well,
I lost my chance to show the depth of muscle,
increasingly thin, In the event.
Moving to the larger body of the movement up and effects,
but I tend, Conversely big move, the body is not stable,
Have begun working away from the surface
of muscle please note.
Movement, from inside the body, feeling, a sense,
very, important.