Paul Bragg claims that spinal dysfunction can be restored at almost any age. 5 Paul Bragg exercises have been developed that are easy and simple to perform.
The only condition that must be strictly observed is performing a set of exercises in a complex.
If a person begins to take care of his spine in this way, then even at 70-80 years old he will be healthy, energetic, have a clear mind and a sober memory. To do this, you need to realize the importance of exercise for your health and perform it daily, at least in a minimal amount. Positive results appear within just a few weeks or even a few days regular classes.
When starting to perform exercises for the spine, you should be guided by the following rules:
Do not apply sudden force to areas of the spine that have lost mobility;
Perform exercises, proportioning the load to your physical capabilities, starting with a small one and gradually increasing it;
Do not strive to perform exercises with a maximum range of motion, start with small movements that rock the vertebrae, carefully and gradually increasing their amplitude.
These rules must be followed for the reason that you do not know the true condition of your spine, the degree of salt deposition, the condition of the intervertebral discs and ligaments. Excessive stress can cause harm instead of benefit.
Remember that by training and stretching the spinal column, we strengthen the muscles and ligaments that will keep the spine in a stretched state. This work will stimulate the circulation of energy and blood throughout the body. Metabolism will increase and internal organs will get stronger. In general, this will have a beneficial effect on the well-being of the entire body.
The success of any business depends on motivation. The stronger it is, the more a person can achieve. When starting to perform a set of exercises for the spine, create this motivation - convince yourself that these exercises are vital for you.
This will solve more than half of the task. Now you need to get into the training mode and gradually increase the load. To do this, start with the smallest things.
During the first week, do the exercises fairly slowly. If you feel uncomfortable or tired, stop exercising for a while. But gradually you will feel that from regular exercise the body becomes stronger, endurance increases, and the spine becomes healthier.
As with any physical activity, muscle pain will occur after exercises on the spine. This is quite normal. Soon they will pass.
Rest is provided between exercises.
The first exercise effectively affects the part nervous system, which is responsible for the work of the head, eye muscles and nerves that connect with the stomach and intestines. When performing the first exercise, we influence headache, eye strain and indigestion. The muscle is significantly trained cervical spine spine.
Lie face down on the floor, then lift your pelvis and arch your back. In this case, the pelvis is above the level of the lowered head.
The body should be supported solely by the toes and palms. Feet shoulder width apart.
The knees and elbows are straightened, creating the necessary tension in the spine.
Having lowered your pelvis almost to the floor, raise your head, then sharply throw it back.
The exercise should be done slowly.
Lower your pelvis as low as possible, then slowly raise it as high as possible, while arching your back and repeat again.
At correct execution exercise, some relief is felt due to the relaxation of the spine.
The second exercise trains and strengthens muscles thoracic spine. The nerves that go to the liver and kidneys are stimulated. When performing the exercise, relief is observed in liver and kidney disease resulting from a nervous disorder. Normal kidney function is restored.
Lie face down on the floor, lifting your pelvis and arching your back.
The body rests only on the toes and palms. Arms and legs are straight.
Rotate your pelvis as far as possible to the right, while lowering your side as low as possible.
Repeat everything with a turn in the other direction.
The exercise should be done slowly.
The following exercise trains the muscle of the lumbar spine, in the area where it transitions from the thoracic region to the pelvis. During the exercise, the spinal column is in a state of complete relaxation, each nerve center is stimulated. There is relief in the condition of the pelvic area. The restoration process of intervertebral discs is stimulated.
Sit on the floor, lean on your outstretched straight arms, which are located slightly behind, legs bent.
Raise your pelvis; your body should rest on straight arms and bent legs.
Movements should be done rhythmically.
Then raise your body so that your spine is horizontal and lower yourself.
The fourth exercise is designed to train the muscle ligaments in the lumbar region. The part of the spine where the nerves responsible for the functioning of the stomach are located is strengthened. The balance of the body is restored and the spine is stretched.
Lie on the floor, on your back. Legs should be extended, arms spread to the sides.
Bending your knees, you need to pull them to your chest, clasping them with your arms.
Then push your knees and hips away from your chest, while not letting go of your hands. Make something like a “rocking chair”.
At the same time, raising your head, try to touch your chin to your knees.
Try to hold this position for five seconds.
The fifth and final exercise is the most important for stretching, strengthening and training the ligaments. gluteal muscles.
You need to lie on the floor, face down. Raise your pelvis as high as possible, while arching your back.
The support should be on straight legs and arms, the head should be lowered.
In this position, you should walk on all fours for 5-7 minutes.
The number of exercises performed should begin with two to three times, gradually increasing to 10 times each.
An alternative replacement or effective addition to the above set of classes can be added to breaststroke swimming.
Paul Bragg advises performing the described set of exercises taking into account individual characteristics. In the beginning, it is recommended to perform each exercise no more than two or three times. After just a day, the number of repetitions can be increased to five times or more.
In just a few days, the muscles of the torso are filled with strength, and the spine and ligaments become more flexible. Fine developed people in a few days they will be able to easily perform each exercise up to 10-12 times.
As for the frequency of exercises, at first Bragg recommends exercising daily. After they appear in the spine necessary improvements, you can reduce the number of classes to twice a week. This is quite enough to keep the spine flexible and stretched.
As stated earlier, a week of exercise is enough for favorable changes to begin to occur in the spine. After 2-3 weeks they become permanent.
Current page: 1 (book has 10 pages in total)
Paul Bragg
Healthy spine
Preface
What associations do you have when you hear the name Paul Bragg? Most likely, you remember the diet and fasting according to his system.
Recently, more and more often the saying of the ancients has been remembered: “A person is only as young and healthy as his spine is flexible and healthy.” Bernard Macfaden, called one of the "fathers" physical culture and with whom P. Bragg worked, believed that every person, by strengthening and stretching the spine, can “become physically younger” by 30 years.
Recently, it is also often said that the causes of diseases, especially if there are many of them, should be sought in disorders of the spine. And they all refer to the same P. Bragg, who said: “The spine is the hanger of all diseases.”
In this regard, 5 exercises for the spine, developed by P. Bragg, have become extremely popular. But they are unlikely to help you if you only do them, without thinking about posture, or the fact that you need to be able to walk, stand and even lie correctly, or much else.
The greatest effect, as in any other matter, and especially in health improvement, comes from system, but not its individual parts. P. Bragg's system is no exception. But sometimes we don’t have time to understand even the basics of any system, not to mention the subtleties, hence the disappointment. In addition, the remark of Bragg himself is also important, which, as a rule, is often forgotten for some reason:
...I believe that before starting my health program, you should definitely consult with your doctor.
So what is so attractive about P. Bragg’s spinal health program? What's so unique about it?
It would seem that Bragg did not discover anything new. Everything is as old as the hills. Proper nutrition, organic products, unpolluted air, reasonable daily physical activity– and live at least 200 years! Another thing is that the vast majority of us do not have such “comfortable” conditions as Paul Bragg lived. But, according to some scientists, Bragg’s merit lies in the fact that he proved with his life: what we call - sometimes skeptically - in a healthy way life, is not just huge, but of enormous importance for a long, and most importantly, “healthy” life. In other words, for a long, disease-free life.
So, P. Bragg considered the cause of many diseases to be an abnormal condition of the spine that arises due to various circumstances: incorrect posture, excessive loads, sharp shocks, etc. And hence - diseases of various internal organs, because a certain nerve that extends from the spinal cord is responsible for the work of each of them. It was in order to help the body self-heal that he developed exercises for the spine. But that's not all. Let's turn to Bragg himself:
...However, I do not believe that these exercises alone can restore health. You should follow a well-designed health program that includes proper nutrition, good rest and a number of other measures...
In fact, we are back to where we started. Exercise alone will not help. It's always better to start with the basics - the structure of the spine. Then it will be clear why the spine is given special attention when they talk about restoring health.
They say that the slightest disturbance in the spine negatively affects the condition of other organs, and can even lead to disharmony between the physical and mental state.
Unfortunately, this is true. According to statistics, already at the age of 18–20 years, undesirable changes occur in the spine, which intensify by the age of 40, and by the age of 50, spinal diseases are found in approximately 80% of men and 60% of women.
Those who first turn to the Bragg spinal health program usually have many questions. This book provides answers to them, but not only. Here we present - to the extent possible - not only Paul Bragg's statements regarding a particular problem, but also comments from specialists. After all, 30 years have passed since the death of the famous naturopath. But science does not stand still, and what was not known before is no longer surprising. New knowledge corrects old information; new data help to better understand the mechanisms of processes occurring in the human body; and scientific discoveries serve man and his health. “Everything new is well forgotten old,” as the saying goes. This is partly true. But, remembering this old thing, you shouldn’t give up on the new, if only because sometimes it is useful to critically reconsider this very old thing...
Paul Bragg: “The spine is the key to health”
What are the structural features of the human spine?
...If, for example, you remove the support from the circus tent, the tent will fall. The spine and other bones of the human skeleton support the softer parts of the body and give the body the necessary shape... The role of the main support of the body is performed by the spine. If the spine is removed, the body will fall to the ground in a shapeless mass.
P. Bragg
So, the spine is the basis of the skeletal, nervous and muscular systems. The human spine (Fig. 1) consists of 33 vertebrae, which form 5 sections: cervical (7 vertebrae), thoracic (12 vertebrae), lumbar (5 vertebrae), sacral (5 vertebrae fused into one bone - the sacrum) and coccygeal ( most often - one bone of 3-4 vertebrae).
The shape of the spinal column resembles the letter S. This is exactly what our spine became after a person began to walk on his feet. Thanks to this shape, part of the load of a person’s weight is transferred to the paravertebral ligaments, and shocks when running or walking are softened. As a matter of fact, cartilage, a dense elastic tissue that covers the outer surface of the joints, also helps soften shocks. In addition, cartilage protects bones from abrasion, which is especially important for the spine.
The vertebrae are connected by cartilage and ligaments, so the spine can bend, straighten, etc. The most mobile ones are the cervical and lumbar regions, the thoracic region is characterized by less mobility.
In the middle of each vertebra there is a vertebral process, from which, in turn, lateral processes lead. They protect the spinal column from external shocks. Nerve fibers depart from the spinal cord through openings in the vertebral arches to serve various parts of the body (Fig. 2).
The sensory nerve roots, which control taste, touch, smell, hearing and vision, are attached to the back side of the spinal cord, and the motor nerve roots, which control the functions of the body's muscles, are attached to the front side. In this way, all nerves and blood vessels are directed from the spine to the corresponding organs.
It should be said that a person has several types of joints: spherical - shoulder, hinged - elbow, rod - ulna and radius, sliding - spine, angular (angular) - wrist. They all differ in structure and range of motion. Yes, the most wide range- at the joints connecting humerus with the upper arm bones. The movements of the vertebrae relative to each other are limited, but in general the spine is a very flexible structure.
If the vertebrae move slightly, they compress the nerves and blood vessels that come from them. In this case, normal blood circulation is disrupted, the pinched nerves go numb, and therefore those organs to which the nerves and blood vessels are connected begin to ache. The greater the displacement, or subluxation, the more serious the disease.
Most often, subluxations occur in the cervical region, since it is the most mobile. The 1st and 4th cervical vertebrae, 2nd, 5th and 10th thoracic, 2nd and 5th lumbar vertebrae are often injured. However, this does not mean that the remaining vertebrae always remain intact.
A complex system of muscles controls human movements. Without muscles, the skeleton would simply be an immovable collection of bones. So, the muscles attached to cervical vertebrae, allow the head and neck to move; Thanks to the muscles of the back and abdomen, we can make body movements, etc.
It is known that by the age of 60–70 a person, as a rule, becomes several centimeters shorter in height. Moreover, conventional morning and evening height measurements show that a person becomes shorter in the evening. Why is this happening? The fact is that over time, as a result of an incorrect lifestyle, in particular due to lack of exercise, the muscles become flabby and the spine becomes rigid. Therefore, cartilage and discs are destroyed, blood circulates poorly in neighboring tissues, and the spine is shortened and deformed. However, the main reason for such processes is not age. Surely you have seen children and young people who walk hunched over and even drag their feet slightly. It is clear that over time, the habit of walking this way is developed. As a result, the cartilaginous intervertebral discs flatten, become thinner, and when they rub against each other, pain occurs, since the shock-absorbing capacity of the spine decreases, and the vertebrae pinch the nerves extending from the spinal cord.
Bragg believes that another reason for the “shrinking” of the spine is poor nutrition, or rather lack of minerals and vitamins necessary for the structure of bones and cartilage.
Thus, you can strengthen your spine and make it strong by switching to proper nutrition and constantly performing a set of exercises. Hence the most important conclusion: the spine can be “young” at any age.
...The strength of any spine depends on the material from which it is made<…>and from those physical activities to which he is exposed throughout his life, regardless of the number of years he has lived. And nothing affects a person’s health, energy and vital activity more than the condition of the spinal column.
P. Bragg
What functions does the spine perform?
The spine performs 4 main functions:
1.Load-bearing function. The spine is the axis of the body; it bears the main burden of maintaining the body in an upright position. Therefore, it must be strong to withstand these loads and elastic. The elasticity of the spine is ensured by its physiological curves.
2.Motor function. Thanks to the spine and the muscles attached to it, movements of the head, neck, upper and lower limbs, whole body.
3.Support function. This function is related to the mental state of a person, since the spine supports the nervous and muscular systems.
4.Protective function. The spine protects the spinal cord (central nervous system), from which nerves extend to the muscles and internal organs.
That is why, at the slightest disturbance in the functioning of the spine, problems arise with other organs and parts of the body. In addition, it can lead to disharmony in physical and mental states.
This function of the spine is the most important, because without the “control center,” i.e., the spinal cord, the skeletal and muscular systems and the main organs cannot function.
...Not a single, even the most advanced, computer system could compete with this nervous tissue.
P. Bragg
How are the spine and nervous system connected?
...Less than 45 cm long, slightly more than 8 mm in diameter and weighing approximately 30 g, the spinal cord is the computing and control center of a vast and complex network of nerves...
P. Bragg
From what was said earlier, and from Bragg’s words, it is clear that the connection between the spine and the nervous system is the most direct. What does it mean?
The spinal cord begins at the base of the brain, then it runs along the canal formed by the vertebral arches and ends at the first lumbar vertebra. Along the entire length of the spinal cord there are pairs of nerve fibers (sensory and motor), which are responsible for the functioning of various parts of the body. There are 31 such pairs in total: 8 cervical, 12 thoracic, 5 lumbar, 5 sacral and 1 coccygeal.
How do they work?
Suppose you touch a very hot kettle with your hand. The sensory nerve sends a pain signal to the spinal cord, and it “gives the command” to the paired motor nerve to withdraw the hand. All this happens in a split second, and therefore seems instantaneous. Thus, some of our actions are controlled by the brain, and some (automatic and reflex actions) are controlled by the spinal cord.
...For example, we “see” with the optic nerve of the brain, but eye muscles are controlled from the spinal cord, and we “cry” on the orders of the spinal cord, which controls the lacrimal glands.
P. Bragg
We can say it differently: conscious actions are “managed” by the brain, and when they become automatic, by the spinal cord.
...Countless daily activities such as walking, eating, talking, etc. are programmed from childhood. The data bank of our spinal “computer” already at birth determined its role in controlling breathing, heartbeat, blood circulation, digestion, excretion and reproductive functions.
P. Bragg
So, our spine, on the one hand, protects the spinal cord and the nerves extending from it, on the other hand, it can bend in any direction. If the spine is strong and well-stretched, then each nerve will function normally. In a “settled” spine, the distances between the vertebrae are smaller, so they put pressure on the nerves. Thus, the cause of severe headaches can be nerves that are compressed in the upper part of the neck or at the base of the head; digestive disorders and other stomach problems - nerve fibers compressed in the chest area, etc. In short, there is no part of the body that is not somehow connected with the spinal cord. That is why, with constant displacement of the vertebrae, pain occurs not in the vertebra itself, but in the organ for which the vertebra is responsible.
Very often, due to displacement of the vertebrae, the spine begins to “sink” already in adolescence, and the destruction of cartilage and weakening muscle goes unnoticed for a long time.
...Thus, we examined the relationship between the spine and part of the central nervous system - the spinal cord - and found that for the normal functioning of the spinal nerve fibers it is necessary to have a flexible, strong, healthy, stretched spine.
P. Bragg
What is a herniated disc?
...The main shock absorbers of the spinal column, giving it flexibility and elasticity, are the intervertebral discs. These small pads between the vertebrae consist of a gelatinous nucleus with gelatinous contents, which is enclosed in a membrane called the annulus fibrosus. The intervertebral disc is protected above and below from contact with bone by cartilage plates.
P. Bragg
It is believed that a herniated disc (intervertebral disc herniation) is associated with metabolic disorders in the intervertebral disc. Let's look at what happens to the spine when we lean to the right, for example. The disk is compressed in the same direction, and the nucleus is pushed out in the opposite direction. That is, the disc acts as a good shock absorber if the spine is healthy. But if the spine is constantly experiencing enormous mechanical loads (this can be bending, sharp turns, lifting heavy objects) or is subjected to strong blows, then the flow of fluid into the core area decreases, the disc’s ability to absorb shock decreases, it begins to shift in the direction where the resistance of the surrounding anatomical formations is the smallest. Inside the disc, the normal course of biochemical processes is disrupted. Gradually, the strong ligaments surrounding the spine, on which pressure is applied, become denser, as calcium salts are deposited in them. Further, as changes occur inside the disc and the load on it increases, cracks appear on the disc, the ligament adjacent to it is torn, and part of the disc core exits through the outer shell into the spinal canal. This is how a herniated disc occurs. The disc shifts and puts pressure on the spinal cord, and the vertebrae, finding themselves without support, begin to rub against each other and can even pinch a nerve.
There are two directions in the treatment of intervertebral hernia - conservative and surgical.
The first involves the use of motor techniques (lesson physical exercise“work up a sweat”, but this does not exclude the risk of a sharp deterioration in the condition); manual techniques ( manual therapy, chiropractic, etc., which are aimed at relieving tension in the spinal muscles and reducing the load on the disc) and physiotherapeutic techniques ( various types reflexology, ultrasound treatment, etc.).
The second direction - and this is already clear - involves surgical intervention, when the destroyed disc is removed and conditions are created for the fusion of two vertebrae. This partly helps restore normal functioning of the spine, but, of course, it is impossible to replace the disc. In addition, as statistics show, in almost 50% of cases the hernia occurs again, but in other segments of the spine. This suggests that as a result of the operation, only the consequences of the hernia are eliminated, but not the causes of its occurrence. According to the observations of American doctors, it is possible to do without surgery, since the body is able to recover on its own. In these cases, “resorption” of the damaged disc occurs, bringing the vertebrae closer together and fusion.
Many doctors consider it optimal integrated approach in the treatment of intervertebral hernia. But, as you know, it is better to prevent a disease than to treat it. Therefore, it is worth listening to the words of P. Bragg:
...You can prevent the occurrence of a herniated disc by lengthening and stretching the spine through corrective exercises and proper nutrition.
Why is it so important for your health to have good posture?
...I believe that many diseases are caused by abnormal conditions of the spine, such as poor posture. Sharp shocks and loads can cause displacement of the vertebrae and pinching of the nerve extending from the spinal cord, and this will lead to disorders of the organ that is controlled by this nerve.
If the spine is curved, then this has the most detrimental effect on the bones of the skeleton, muscles and ligaments lengthen or shorten, internal organs are displaced, which leads to disease of the entire body.
P. Bragg
Experts call posture as the ability to hold your body without much tension, maintaining correct posture in a sitting position, lying down and while walking, and this correct posture itself. Correct posture depends on the normal development of the spine. In turn, the person, preserving correct position body, can avoid any negative changes in health. If you constantly slouch, pull your head into your shoulders, sit hunched over at the table, then this position will sooner or later become habitual, and from here it is not far from postural disorders - stooping, curvature, etc.
Unfortunately, no matter how much we were told in childhood that “the back should be straight,” few people, as adults, pay attention to their posture. And completely in vain!
Most of us do not even suspect that the cause of many diseases is poor posture, since, as is clear from what was stated earlier, the condition of the spine affects the condition of the internal organs.
The spine may be “to blame” for pain in the back and chest, joints and muscles, headaches and dizziness, kidney disease and disorders gastrointestinal tract, vision problems, etc. But a person, as a rule, does not associate these symptoms with the spine, in particular with its curvature, but continues to take medications, getting rid of the pain, but not the cause. By the way, poor posture is not only harmful to health, but also simply not very beautiful (remember what a stooped person looks like).
...At correct posture the back retains its natural soft curves and the whole body is supported by the joints of the hips and legs.
P. Bragg
To ensure your posture is not impaired, you need to carefully monitor how you walk, sit or stand, and of course, do exercises regularly, especially if you do not play sports.
P. Bragg identified 4 types of posture:
1.Good posture. With this posture, the head, torso and hips are located in one straight line, rib cage slightly forward and upward, stomach retracted, back normally arched. The owners of this posture are usually healthy people, young in soul and body, very successful and independent.
2.Mediocre posture. The head protrudes forward, the stomach is slightly protruded, the curve of the upper back is overemphasized, the lower back is slightly sunken. People with such posture, as a rule, are not very attentive to themselves, are often dissatisfied with themselves and those around them, their affairs do not always go well, and their health periodically suffers.
3.Poor posture. This posture is characterized by relaxation, including the abdomen, with the shoulder blades sticking out and the lower back sunken. This posture most often occurs in absent-minded people. They do not care about their health, and it responds to them in the same way: such people often get sick, they are unlucky in life. Perhaps we can say that bad posture is the posture of a loser.
4.Very bad posture. With this posture, the head protrudes strongly forward, upper part the back is excessively arched, the stomach is relaxed, the chest and lower back are sunken. Those with this posture are deeply unhappy or sick people. They gave up on everything a long time ago, closed in on themselves and became fixated on their problems.
...Normal human posture is determined by an imaginary vertical line on which the center of gravity is located human body and which passes through the central neural apex of the skull and crosses the lines connecting the ears and the joints of the shoulders, hips, knees and ankles. The chin should be at right angles to the rest of the body, the shoulders should be straight, the chest should be raised up, but not excessively, the stomach should be tucked in, but not pulled deep inside... All this can be expressed in one word: “Straighten up!”
P. Bragg
In other words, you need to learn how to not only stand, but also sit, walk, and lie down.
Paul Bragg
Healthy spine
Preface
What associations do you have when you hear the name Paul Bragg? Most likely, you remember the diet and fasting according to his system.
Recently, more and more often the saying of the ancients has been remembered: “A person is only as young and healthy as his spine is flexible and healthy.” Bernard Macfaden, who is called one of the “fathers” of physical culture and with whom P. Bragg worked, believed that every person, by strengthening and stretching the spine, can “become physically younger” by 30 years.
Recently, it is also often said that the causes of diseases, especially if there are many of them, should be sought in disorders of the spine. And they all refer to the same P. Bragg, who said: “The spine is the hanger of all diseases.”
In this regard, 5 exercises for the spine, developed by P. Bragg, have become extremely popular. But they are unlikely to help you if you only do them, without thinking about posture, or the fact that you need to be able to walk, stand and even lie correctly, or much else.
The greatest effect, as in any other matter, and especially in health improvement, comes from system, but not its individual parts. P. Bragg's system is no exception. But sometimes we don’t have time to understand even the basics of any system, not to mention the subtleties, hence the disappointment. In addition, the remark of Bragg himself is also important, which, as a rule, is often forgotten for some reason:
I believe that before starting my health program, you should definitely consult with your doctor.
So what is so attractive about P. Bragg’s spinal health program? What's so unique about it?
It would seem that Bragg did not discover anything new. Everything is as old as the hills. Proper nutrition, environmentally friendly products, unpolluted air, daily reasonable physical activity - and live at least 200 years! Another thing is that the vast majority of us do not have such “comfortable” conditions as Paul Bragg lived. But, according to some scientists, Bragg’s merit lies in the fact that he proved with his life: what we call – sometimes skeptically – a healthy lifestyle is not just of great, but of enormous importance for a long, and most importantly, “healthy” life . In other words, for a long, disease-free life.
So, P. Bragg considered the cause of many diseases to be the abnormal condition of the spine, which arises due to various circumstances: incorrect posture, excessive loads, sudden shocks, etc. And hence - diseases of various internal organs, because a certain nerve is responsible for the work of each of them , extending from the spinal cord. It was in order to help the body self-heal that he developed exercises for the spine. But that's not all. Let's turn to Bragg himself:
However, I do not believe that these exercises alone can restore health. You should follow a well-designed health program that includes proper nutrition, good rest and a number of other measures...
In fact, we are back to where we started. Exercise alone will not help. It's always better to start with the basics - the structure of the spine. Then it will be clear why the spine is given special attention when they talk about restoring health.
They say that the slightest disturbance in the spine negatively affects the condition of other organs, and can even lead to disharmony between the physical and mental state.
Unfortunately, this is true. According to statistics, already at the age of 18–20 years, undesirable changes occur in the spine, which intensify by the age of 40, and by the age of 50, spinal diseases are found in approximately 80% of men and 60% of women.
Those who first turn to the Bragg spinal health program usually have many questions. This book provides answers to them, but not only. Here we present - to the extent possible - not only Paul Bragg's statements regarding a particular problem, but also comments from specialists. After all, 30 years have passed since the death of the famous naturopath. But science does not stand still, and what was not known before is no longer surprising. New knowledge corrects old information; new data help to better understand the mechanisms of processes occurring in the human body; and scientific discoveries serve man and his health. “Everything new is well forgotten old,” as the saying goes. This is partly true. But, remembering this old thing, you shouldn’t give up on the new, if only because sometimes it is useful to critically reconsider this very old thing...
Paul Bragg: “The spine is the key to health”
What are the structural features of the human spine?
If, for example, you remove the support from the circus tent, the tent will fall. The spine and other bones of the human skeleton support the softer parts of the body and give the body the necessary shape... The role of the main support of the body is performed by the spine. If the spine is removed, the body will fall to the ground in a shapeless mass.
So, the spine is the basis of the skeletal, nervous and muscular systems. The human spine (Fig. 1) consists of 33 vertebrae, which form 5 sections: cervical (7 vertebrae), thoracic (12 vertebrae), lumbar (5 vertebrae), sacral (5 vertebrae fused into one bone - the sacrum) and coccygeal ( most often - one bone of 3-4 vertebrae).
The shape of the spinal column resembles the letter S. This is exactly what our spine became after a person began to walk on his feet. Thanks to this shape, part of the load of a person’s weight is transferred to the paravertebral ligaments, and shocks when running or walking are softened. As a matter of fact, cartilage, a dense elastic tissue that covers the outer surface of the joints, also helps soften shocks. In addition, cartilage protects bones from abrasion, which is especially important for the spine.
The vertebrae are connected by cartilage and ligaments, so the spine can bend, straighten, etc. The most mobile are the cervical and lumbar regions, the thoracic region is less mobile.
In the middle of each vertebra there is a vertebral process, from which, in turn, lateral processes lead. They protect the spinal column from external shocks. Nerve fibers depart from the spinal cord through openings in the vertebral arches to serve various parts of the body (Fig. 2).
The sensory nerve roots, which control taste, touch, smell, hearing and vision, are attached to the back side of the spinal cord, and the motor nerve roots, which control the functions of the body's muscles, are attached to the front side. In this way, all nerves and blood vessels are directed from the spine to the corresponding organs.
It should be said that a person has several types of joints: spherical - shoulder, hinged - elbow, rod - ulna and radius, sliding - spine, angular (angular) - wrist. They all differ in structure and range of motion. Thus, the widest range is at the joints connecting the humerus with the upper bones of the arms. The movements of the vertebrae relative to each other are limited, but in general the spine is a very flexible structure.
If the vertebrae move slightly, they compress the nerves and blood vessels that come from them. In this case, normal blood circulation is disrupted, the pinched nerves go numb, and therefore those organs to which the nerves and blood vessels are connected begin to ache. The greater the displacement, or subluxation, the more serious the disease.
Most often, subluxations occur in the cervical region, since it is the most mobile. The 1st and 4th cervical vertebrae, 2nd, 5th and 10th thoracic, 2nd and 5th lumbar vertebrae are often injured. However, this does not mean that the remaining vertebrae always remain intact.
A complex system of muscles controls human movements. Without muscles, the skeleton would simply be an immovable collection of bones. Thus, the muscles attached to the cervical vertebrae allow the head and neck to move; Thanks to the muscles of the back and abdomen, we can make body movements, etc.
It is known that by the age of 60–70 a person, as a rule, becomes several centimeters shorter in height. Moreover, conventional morning and evening height measurements show that a person becomes shorter in the evening. Why is this happening? The fact is that over time, as a result of an incorrect lifestyle, in particular due to lack of exercise, the muscles become flabby and the spine becomes rigid. Therefore, cartilage and discs are destroyed, blood circulates poorly in neighboring tissues, and the spine is shortened and deformed. However, the main reason for such processes is not age. Surely you have seen children and young people who walk hunched over and even drag their feet slightly. It is clear that over time, the habit of walking this way is developed. As a result, the cartilaginous intervertebral discs flatten, become thinner, and when they rub against each other, pain occurs, since the shock-absorbing capacity of the spine decreases, and the vertebrae pinch the nerves extending from the spinal cord.
There are many methods of healing and restoring normal functionality of the spine. But it was Paul Bragg who was the first to systematize exercises for the spine and turn them into a full-fledged healing technique, which has been translated into many world languages. The complex can significantly improve the condition of patients with problems of the entire musculoskeletal system. The main merit of such popularity belongs to the author himself, who confirmed its effectiveness with his own example: Paul Bragg lived safely, without any illnesses, to the age of 95 and died not from illness or natural age-related causes, but as a result of an accident.
Why is the complex needed?
The spine is the basis of the musculoskeletal system of the human body and diseases associated with it can occur not only in old age. Treatment depends on the causes of the disease, pathological processes (reversible or not), neglect, general condition body, etc. But Paul Bragg developed exercises for the spine and put them into a complex in such a way that by performing them in the required sequence and with the attached recommendations, it is possible not only to significantly improve the patient’s condition, but also to prevent the occurrence of any spinal deformities, as well as eliminate an existing disease.
The exercises are designed to cause the following improvements in the health of the body:
- improve muscle function;
- form and strengthen the tone of the muscle corset;
- return posture to its correct physiological state;
- restore elasticity and tone to the spinal column in all its parts;
- eliminate pain;
- return all internal organs to their physiological places;
- develop the habit of proper deep breathing;
- normalize blood supply and oxygen delivery to the perivertebral muscles;
- restore youth and mobility to the musculoskeletal system.
As a valeologist who has devoted his entire life to health improvement and has developed several proprietary methods, Paul Bragg offers treatment based not on the use of medications, but on restoring the body’s hidden reserves. When studying exercises for the spine, there is no need to go to specialized institutions and medical centers; it is quite possible to master them yourself, at home.
To achieve maximum results, certain conditions must be met:
- 1 The tempo is even, the movements are smooth, “flowing”, unsharp.
- 2 No increased loads - they will not make the treatment go faster, but getting injured and “relapsing” back into the disease is quite possible, and the desire to exercise “through the pain” will disappear very quickly.
- 3 Once you have decided to get rid of the disease, you should not stop exercising to restore the spine even after positive results have been achieved. It must be remembered that all ages are susceptible to diseases of the musculoskeletal system. Daily activities should turn into a mandatory ritual and accompany a person throughout his life.
- 4 The amplitude of movement in exercises should not be maximum; the consequence will be injury and a “rollback” back to illness.
- 5 The exercise-rest rule must be strictly observed. Not only the spine, but the entire body as a whole should receive a short relaxation.
- 6 Any discomfort and the appearance of pain is an indication to stop exercising or reduce their intensity.
- 7 Before starting to perform the complex, the body and muscles must relax, the mind must be tuned in to a positive result and to receive positive emotions from the complex itself and from subsequent results. A good attitude is simply necessary!
- 8 Important! All classes are held on a regular basis. There should be no breaks.
The complex, consisting of 5 Paul Bragg exercises, is perfect for independent use, and as an addition to exercise therapy prescribed by a doctor, and is used both for prevention and as a rehabilitation method for recovery.
Classes using the Bragg method
- 1 Exercise 1. Its purpose is to prevent and treat eye diseases associated with excessive stress, and improve digestion. I.P. lying on his stomach, arms supported, legs shoulder-width apart. Smoothly raise the pelvis to the highest point, the back is arched. Knees and elbows are straight. Stay in this position, breathing spontaneously. Smoothly lower your pelvis to the floor. Legs and arms are straight. Use extreme caution when pain in the lower back and cervical region.
- 2 Exercise 2. Its goal is maximum, to restore the elasticity of the ligaments, to regulate and return the liver to its physiological place. I.P. the same. Smoothly raise your pelvis with straight legs and arms. Bend it in right side and lower it as far as possible to the floor. Perform the exercise in the other direction. The movements should be performed slowly, but without critical tension, the main thing is to feel how the spinal column is stretched. There are no contraindications for this exercise.
- 3 Exercise 3. Its goal is to strengthen the muscles of the spinal corset that support the spine, stretch it and connecting tissues, and strengthen the nerve center. I.P. sitting on a small rug, take your arms back and rest them on the floor, bend your legs and slightly spread them. Smoothly raise your body to a clearly horizontal position. The spine should be strictly parallel to the floor. Return to I.P. Once you have mastered the exercise, you can begin to perform it at a fast pace, but without losing the technique of execution.
- 4 Exercise 4. Its goal is for the muscles surrounding it to normalize the functioning of the stomach, to make the whole body work harmoniously. I.P. lying down, pressing your back to the floor, spread your arms parallel, legs straight and even. Bend your knees, smoothly pull them up and clasp them with your folded arms. Providing resistance with your hands, forcefully push your legs away. At the same time, the chin reaches towards the knees, the head is raised. Perform with extreme caution if you experience pain in the lower back or if there is a hernia. Until the pain disappears, perform the exercise in a lighter version - do not push your legs, but simply stay in the resulting position for a few seconds.
- 5 Exercise 5. Its goal is to stretch the spine and normalize intestinal function. I.P. is the same as in the first one. Bend your back in a maximum arc, lifting your pelvis up. Lean on straight limbs. The feet are slightly apart for better support, the head is lowered down. Bend your knees and in this position “walk” around the room both forward and backward.
At the beginning of performing exercises for the spine, the number of repetitions should not exceed 5 times. Over time, after complete mastery, in the absence of pain, increase the repetitions to 14 times.
Paul Bragg developed the exercises of his system to improve the functionality of not only the spine and adjacent muscles, but also to improve the health of the entire body. With constant exercise, taking into account all the recommendations, significant improvements can be achieved within a few months. And here lies the main danger: health has improved - treatment can be stopped.
But under no circumstances should this be done.
Muscles constantly require feasible physical activity.
If a muscle does not work, it is a signal to the body that it is not needed, resulting in atrophy. Therefore, after mastering the complex developed by Paul Bragg, it is recommended to gradually supplement it with exercises for the abs, muscles of the arms, chest and legs. In case of severe pain or exacerbation of the disease, the five exercises of the system can be replaced with swimming. The body in water does not feel much stress, the muscles receive greater relaxation, and the pressure on the intervertebral discs is relieved.
Every person must remember that the state of his spinal column has an impact on all vital processes of the body - breathing, blood circulation, digestion, metabolism, nervous activity and generally determines human health.
Throughout life, the spine can shorten under the influence of various factors. We can see this for ourselves if we measure its length in the morning - after sleep and in the evening - after a hard day.
The greatest wealth is to be healthy
Undoubtedly, the spine has a margin of safety and the ability to withstand various loads, but we ourselves must « help » him, doing special gymnastics for spinal health. Such gymnastics, and very effective ones, exist - Paul Bragg’s exercises for the spine. Today we will take a closer look at these wonderful exercises and correct technique their implementation.
The first results should appear within just a couple of weeks of your daily training.
Exercise technique
- All exercises should be performed slowly and without straining. There is no need to perform gymnastics through pain.
- Do the whole set of exercises – don’t give up halfway!
- Take rest breaks between exercises.
- Remember your physical capabilities - do not demand more from yourself.
- If you have spinal diseases, consult your doctor before performing gymnastics. Excessive load can only harm you.
Remember that by performing this set of exercises, you can achieve the following results:
- muscles and ligaments will strengthen and stretch;
- circulation of energy and blood will improve;
- metabolic processes will increase.
In general, this gymnastics will have a beneficial effect on your well-being.
Paul Bragg Spinal Health System
The entire set of exercises was developed by Paul Breg, a famous valeologist. The scientist devoted his entire life to researching a healthy lifestyle and helped restore beauty and health to many people.
Exercise No. 1
The goal is to eliminate headaches, eye strain, indigestion, and poor bowel function. It has an effect on the nerve endings that control the functioning of the corresponding organs. Exercise strengthens the muscles of the cervical spine.
Starting position: lying on a flat surface with your face down. Place your palms under your chest and keep your legs shoulder-width apart. Then gradually, resting only on your palms and legs, lift your torso up and bend over. The pelvis should be higher than the head. Lower your head, straighten your legs and arms. After this, lower your pelvis to the floor, keep your arms and legs straight. In this position, raise your head and lower it back.
The essence of the exercise is lowering and raising the pelvis, which leads to arching of the spine and stretching of the muscles.
Perform at least 2 times.
Exercise No. 2
The goal is to improve the functioning of the liver, kidneys, urinary and gall bladder. Relief in case of disorders in the functioning of these organs or their diseases. It also has an effect on the vertebrae - they sit in place. Exercise strengthens the muscles of the thoracic spine.
The starting position is similar to the previous exercise. Arching your back, you should turn your pelvis as much as possible to the left, lowering your left side as low as possible. Then repeat the exercise to the right. Keep your arms and legs straight. You should first perform the exercise 2-3 times, gradually increasing the pace.
Exercise No. 3
The goal is to reduce tension in the spinal muscles and relax the spinal column. Stimulating the work of nerve centers. Alleviation of the condition of the pelvic region, restoration of intervertebral discs. Exercise strengthens the muscles of the pelvis and thoracic spine.
The starting position is to sit on the floor, lean on your hands, which are located slightly behind, and bend your legs. In this position, raise your torso to a horizontal position, then lower it. Perform the exercise quickly enough, but at the same time monitor your well-being.
Repeat from 6 to 18 times.
Exercise No. 4
Starting position – lying on a flat surface, on your back; straighten your legs, spread your arms to the sides. Bend your knees, bring them to your chest and clasp your arms. Move as if you want to push your knees away from you, but at the same time continue to hold them with your hands. Raise your head and try to reach your chin to your knees. Hold this for 3 – 5 seconds.
Repeat several times (2 – 5).
Exercise No. 5
