Do this exercise: Put feet shoulder-width apart, hands behind his head somknite, spreading his elbows to the side. Now do the twist: lift the left leg bent at the knee and try to touch the right elbow. Then change legs.
Now take a gymnastic stick, put on your shoulders and hold hands. Do twisting. Take care to move only that above the waist, the lower part of the body fixes. If you are a long time, you can take the stick a little heavier.
Go to the exercises sitting. Do everything the same twisting, but as follows: Sit on the floor, extend your legs in front of him. If at first difficult to keep the legs straightened, they can be bent at the knees. Also pull out in front of him and keep his hands without dropping. Slowly rotate the torso to one side, then the other. Make sure that the buttocks are not cut off from the floor.
Get on your knees. Now, bending your legs, get down to the right. Go up, then lower left. Do not help himself with his hands, ideally keep their serried behind the occiput. If you have a problem with your knee, this exercise you will not do.
Lie on your back. Desirable podstelit gymnastic mat or thick towel. Bend your legs and raise them so that the shins are parallel to the floor. Slowly lower legs to one side and then the other. Do the exercise smoothly.
Stay lying on the floor. Raise your outstretched legs (can be a little prisognut) and keep them in this position. Up from the floor upper body, trying to reach the fingertips to toes.
Lying on your back, arms at sides raskinte. Bend your right leg and lift angle of ninety degrees. Now slowly lower your right knee to the left. Try to twist the body, lifting your buttocks off the floor and holding pressed to the floor both blades.
All exercises are done at a low pace, without jerky movements. Try to feel the muscles while you work. If you have pain, stop doing the exercise and replace it with another, or perform in a lightweight mode. Complete easy stretching exercises.