World fame came to Paul Bragg because of his work in the field of nutrition, namely health-improving fasting. But Paul Bragg I didn’t just focus on diets. He also came up with it entirely on his own effective exercises for spinal column therapy. His technique is also well known to patients around the world. Today we will tell you more about these famous exercises.
Paul Bragg argued that impaired functions of the spinal column can be tried to be restored at almost any age category. To do this, he developed an incredibly simple complex consisting of only five miracle exercises.
The only condition that Paul Bragg himself insistently demanded to be observed was to perform a whole set of exercises in a complex, to make it a system.
Efficiency
Exercises from this complex help strengthen muscle corset, thereby easing the load on the spinal column itself. But, besides this, these same health exercises, according to reviews from patients of Paul Bragg, also:
- improve posture;
- make the spinal table sufficiently elastic and strong;
- relieve annoying back pain;
- put certain things in their place internal organs;
- promote proper deep breathing;
- restore the mobility that occurs at a very young age.
Basic principles and rules
As we mentioned above, this miracle - the Paul Bragg complex contains only five health exercises for the treatment of the spine, which, when performed regularly and systematically, can achieve very good result. But keep in mind that you should only start performing such gymnastic movements after consulting a doctor or a specialist in the field of exercise therapy.
Paul Bragg
Paul Bragg insisted that by carrying out this health complex, should be based on the individual health status of the person. He also emphasized that in order to achieve the desired effect, such training must be done daily. At least until significant relief comes. The system is the path to spinal health.
To avoid quite serious complications, as well as completely irreversible negative consequences, self-medication is clearly not worth it. It is also necessary to follow certain rules and recommendations when performing all movements.
The basic rules for performing the Bragg Field complex for the spinal column are as follows.
Before you start training, you need to completely relax. Paul Bragg believed that best result can only be achieved if you do the exercises, enjoying them in the process, and not treating them as something routine and boring.
- All exercises must be performed gradually, over time increasing the number of repetitions and the amplitude of the movements themselves. At the same time, it is very important not to strain all the muscles of the dorsal region and the spinal column itself at once.
- Also, do not forget about rest after such training. Paul Bragg insisted that it is necessary to give the body a break after completing each of the exercises aimed at a specific vertebral region.
- You can begin the exercises themselves only after the strong painful sensations in the back area, not before.
- During exercise, it is necessary to ensure that the damaged area of the spine is not overly strained. It is necessary to stop performing the complex if fatigue occurs or if any pain or discomfort appears.
- All exercises should be performed from the very beginning to the end, following the exact instructions of your specialist.
- At the first stage of therapy, such training should be daily. And after any improvements have occurred, you can train only three to four times a week.
- Under no circumstances should you stop your training immediately after improvements occur. Unfortunately, many patients make this mistake.
Only by adhering to the recommendations received from your doctor, as well as the above rules, can you achieve the desired result in treating the spine. No need to be scared muscle pain after such training. This is a completely normal phenomenon that indicates the growth of your muscle mass, as, in fact, after any physical activity for an untrained body.
They go by pretty quickly. And over time, as your muscle endurance increases, such pain will stop appearing.
5 Bragg Field exercises for maximum restoration of spinal function
The Bragg Field complex we are considering contributes not only to the restoration of the spinal column, but also improves the activity of many internal organs due to the process of its stretching. Each of these five exercises, which we present below, is responsible for one or another part of our spine, its restoration, healing and strengthening.
Stretching
Lie on your stomach and take a “lying support” position: straighten your arms and raise your shoulders, while resting on your toes. Now slowly and carefully lift your pelvis and arch your back upward, lower your head below shoulder level. And in this position, very smoothly lower and raise your pelvis. And so on several times. Attention: start with a very small scale.
The purpose of these movements is to influence that part nervous system, which in turn is responsible for connecting the organs of vision, head, intestines and stomach with the central nervous system (CNS).
The results of this exercise are: solving problems with digestive system, relief from eye fatigue and headaches.
Contraindications to performing this pose are: high blood pressure, overweight and problems of the lumbar or cervical spine.
Torsion
Take the starting position called “lying support”, as in the previous case. Raise your pelvis and lower your head below shoulder level. Then gently rotate your pelvis to the left side, while lowering the left side of your body.
After you feel the muscles and spine stretch, return to the starting position and repeat the exercise now for right side torso. Make sure that your legs and arms remain straight while performing these movements.
Attention: start with two repetitions, gradually increasing their number to twelve.
Such movements are performed to relax the part of the spinal column in which the nerves are located that are responsible for the activity of such internal organs as the kidneys, gall bladder and liver.
These movements alleviate disease or disorders of the kidneys, gallbladder, liver and improve the functioning of these organs. These movements have no contraindications for performing them.
Low bridge
This exercise is performed from a sitting position. Place your hands on the floor behind your back, bend your knees and lift your body so that it is parallel to the floor, while resting on the soles of your feet and the palms of your hands. Now smoothly and carefully lower yourself to the floor and raise your body again.
These movements must be performed carefully and without sudden jumps. Start with just three repetitions, gradually increasing their number to eighteen times.
The purpose of this exercise is to: relieve residual tension and completely relax the spinal column, improve the condition of the intervertebral cartilage, strengthen the muscles around the vertebrae. These movements help stimulate each nerve center. This exercise, like the previous one, also has no contraindications.
boat
Lie on your back and spread your arms, so you should be as comfortable as possible. And pull your knees to your chest, clasp them with both hands. Then gently lift your head, and then press it to your knees.
Fix your body in this position for several minutes (start with five and work up to ten). Remember, it should be comfortable. As soon as you feel discomfort, smoothly come out of this pose. Perform all movements very carefully.
The purpose of this exercise will be to stretch the vertebrae of that area of the spinal column, which, in turn, is responsible for the functioning of the stomach. Performing this exercise restores the entire body, normalizes its functioning and very effectively stretches the vertebrae, releasing pinched nerve endings.
Walking
Lie on the floor and take the starting position “lying down”, then arch your back and lower your head. In this pose, slowly take a few steps. And remember that your arms and legs must remain straight.
The purpose of this movement is to activate all parts of the spinal column that regulate the activity of the large intestine. And, in addition to this, the spinal column is stretched.
Hypertension is a contraindication to performing this pose. Because a position with your head down can cause increased blood pressure and headaches.
You can also watch the video at the end of our article to see how to correctly perform a set of exercises according to Paul Breguet.
Conclusion
It’s still worth listening to Paul Brega’s advice, because it’s not for nothing that his exercises have been world-famous for many years. He was always a supporter of a healthy lifestyle and advised walking more, especially at an accelerated pace, and not using the elevator.
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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, 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 - 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 are the cervical and lumbar regions, thoracic region has 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 the humerus to 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.
Another reason for drying out spine Bragg considers malnutrition, 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 goes along the canal that forms the arches of the vertebrae, 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 the eye muscles are controlled by the spinal cord, and we “cry” under 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 using 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, the upper 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 claims that disorders of the spine 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 become 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, after exercises on the spine, muscle pain will occur. This is quite normal. Soon they will pass.
Rest is provided between exercises.
The first exercise effectively affects the part of the nervous system that is responsible for the functioning of the head, eye muscles and on the nerves that connect with the stomach and intestines. In the first exercise we target headaches, 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 the muscles of the 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 the pelvis, the body should rest on straight arms spread out 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 muscle ligaments in 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.
The spine is one of the most important parts of the human body, because it supports the entire skeleton.
Twisting
This exercise helps normalize the functioning of the kidneys and liver and strengthens the thoracic spine.
In the same way, when lying on your stomach, you need to rise up, leaning only on your outstretched arms. Legs remain straight. First, the pelvis is turned to the left as much as possible, trying to touch the floor with it, and then, in the same way, to the left.
It is important to ensure that neither your arms nor legs bend. Perform the exercise very slowly and smoothly, and at the slightest discomfort, take a short pause and reduce the amplitude of the twists. Under no circumstances should you overexert yourself. You need to make sure that you don’t lose your breath and that gymnastics doesn’t cause negative reactions.
Bridge
This exercise is extremely important for the restoration of damaged intervertebral discs, strengthens the lower back, and has a beneficial effect on the organs located in the pelvis.
You need to sit on the floor with your knees bent and your arms extended and placed slightly behind your body. After which, the pelvis is raised so that the body is horizontal relative to the floor, resting only on outstretched arms and legs bent at the knees.
Then we need to return to starting position(and so on several times in a row). At first, you will have to make such movements smoothly, but then the speed, frequency and rhythm increase. There are practically no contraindications for this exercise, but it is better to focus on your own feelings.
Boat (stretch)
This simple exercise is extremely important for the overall strengthening of the body and the restoration of disturbances in the functioning of the stomach. It perfectly tones and strengthens the muscular frame of the lower back, does not require any special skills, and is familiar to everyone since childhood.
You need to lie on a flat and hard surface, on your back, with your arms and legs extended. You can lie down for a while, completely relaxing your muscles. After that, you need to bend your knees strongly and clasping them with your hands, pull them to your chest, lying on your back. Ideally, try to touch your chin with your knees.
In this position, you should try to sway slightly back and forth. At first, the amplitude of movements should be very small, but over time, you can increase both the speed and depth of such swaying. But if there is an inflammatory process in the lumbar region, it is better to refuse such an exercise.
Walking on all fours
The next exercise can be called the most important, to strengthen the muscle layer of the back and hips. It has a good effect on the functioning of internal organs, but is contraindicated in case of circulatory problems and brain damage.
It's also quite easy to make. From a standing position, you need to bend over, rest your outstretched arms on the floor, and bend your legs slightly at the knees. Lower your head as low as possible and raise your pelvis higher, arching your back as much as possible. In this position, you need to walk around the room for some time. At first, 1-2 minutes is enough, but gradually the time increases to 5-8 minutes.
Video: "Paul Bragg Exercises"
Along with classes, It is important to always ensure correct posture. After all, you need to not only sit correctly, but also stand and walk. This significantly reduces the load on the spine and relieves pressure on the internal organs.
To remember the feeling of correct posture, you need to go to the wall and press your back tightly against it. In this case, the walls should touch the heels, shoulders, buttocks and back of the head. The distance between the wall and the lower back is minimal.
In this position, you can walk, slightly bending your knees and slightly springing as you walk. With regular training, the body itself will remember the correct position. Although, at first, you will always have to control your posture, especially in a sitting position.
Conclusion
- Bragg exercises are used not only for any problems with the spine, but also for general strengthening of the body.
- The effectiveness of such gymnastics has been proven and tested by many years of practice.
- All exercises must be performed carefully, focusing on your own sensations, without stress.
- Before starting classes, you should consult with a specialist about the advisability of their use.
- By adhering to proper nutrition, controlling your posture and regularly doing gymnastics, you can maintain the health of your joints and spine for a long time.
Arthrologist, Rheumatologist
Engaged in the treatment and diagnosis of systemic diseases connective tissue(Sjogren's syndrome, dermatopolymyositis, rheumatoid arthritis), systemic vasculitis.
If a person takes care of his spine, then even at 70-80 years old he will be healthy, energetic, have a clear mind and a sober memory
A set of exercises for a healthy spine
During daily activities Under the influence of gravity, the spine shortens somewhat. This is easy to notice by taking a height measurement immediately after you get out of bed and in the evening when you come home from work.
Despite the fact that the spine has a huge margin of strength and can withstand a wide variety of loads, during the day it is necessary to maintain its healthy condition by doing special exercises for stretching. And due to the fact that the condition of the spinal column affects all life processes, these exercises can not only lengthen our spine, but also prolong life itself, making it full and joyful.
If you turn to domestic animals, you can notice how a cat or dog occasionally stretches its back. The cat arches its back, and this stretches the vertebrae. The dog acts much differently. She lowers the front part of her body, stretches her front legs far forward. The pelvic part remains slightly elevated. Having assumed this position, she begins to stretch, gradually raising her front and lowering her pelvis. As a result, both cats and dogs experience a kind of wave-like movement that stretches the spine. Their spine remains mobile and healthy until old age.
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 literally after a few weeks or even after a few days of regular exercise.
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 become stronger. In general, this will have a beneficial effect on the well-being of the whole organism.
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.
This set of exercises for the spine was developed by the famous naturopath Paul Bragg. It includes five basic exercises. They have different effects on one or another part of the spinal column. They must be completed all within one training session. Rest is provided between exercises.
Exercise 1
This exercise affects top part the spinal column, from which depart the nerves that control the functioning of the head, eye muscles, stomach and intestines. Performing this exercise helps eliminate ailments such as headache, eye strain, indigestion and poor digestion.
Starting position: lie on the floor face down. While lying down, place your palms under your chest and your legs should be shoulder-width apart. After this, gradually take the following position: leaning only on your palms and toes, lift your torso up and arch your back. The pelvis should be located above the head. The head is lowered and the arms and legs are fully extended.
After you have accepted this position, smoothly accept the following: lower your pelvis almost to the floor. In this case, the arms and legs should be straight. This position places particular tension on the spine. Now lift your head and throw it back.
It is recommended to perform this exercise slowly and smoothly. Try to lower your pelvis as low as possible, and then lift it as high as possible, arching your back upward. The exercise consists of lowering and raising your pelvis - arching and bending the spinal column. These movements help to stretch it and move the vertebrae into place.
The number of repetitions at first is 2-4. As training progresses, it increases to 8-12.
When the exercise is mastered and performed correctly, a feeling of relief arises and the spine relaxes.
Exercise 2
This exercise is intended mainly for the spinal region, which contains the nerves that control the functioning of the liver, gall bladder and kidneys. Performing this exercise brings relief in case of their disorders and diseases. As a result of this exercise, the weakened liver, gall bladder, kidneys and bladder will significantly improve their functioning.
Take the starting position as for exercise No. 1. After you have raised your pelvis and arched your back, do the following: rotate your pelvis as far as possible to the left, lowering your left side as low as possible, and then to the right. Do not bend your arms and legs during the exercise. Make the movement slowly, smoothly, imagining that the spine is stretching better and better with each turn. The combination of stretching the spine with some twisting helps the vertebrae “sit” better in their places.
At first, the exercise will seem quite difficult and tiring. Limit yourself to 2-4 executions. It will gradually become easier to do it due to the strengthening of not only the muscles, but also the spinal nerves.
As you train, increase the number of repetitions to 8-12 times.
This exercise is quite difficult and requires considerable skill and effort.
Exercise 3
The previous two exercises put quite a serious load on the muscles and ligaments of the spinal column. Exercise No. 3 is designed to relieve residual tension and completely relax the spinal column. As a result of its implementation, every nerve center is stimulated. Additionally, the condition of the pelvic area is alleviated.
One of the important features of this exercise is the ability to strengthen the muscles of the spine, which maintain it in an elongated state and thereby contribute to the restoration of the intervertebral discs.
Starting position: sit on the floor, lean on your straight arms, located slightly behind you, bend your legs. Raise your pelvis so that your body rests only on your spread bent legs and straight arms. It is recommended to perform the exercise at a fast pace, which helps relax the spine. The body must be raised until the spine is horizontal, after which it is lowered to its original position.
Repeat the exercise several times - b-8 at the beginning and 12-18 at the end.
Exercise 4
This exercise is designed to give special strength to the part of the spine from which the nerves that control the stomach emerge. In general, it is effective for the entire spine, promoting its stretching. It is the stretching of the spine, releasing the pinched nerve roots of the spinal cord, that brings the entire body into a normal, efficient, healthy state.
Starting position: lie on your back, legs extended, arms to the sides. Bend your knees, pull them towards your chest and wrap your arms around them. Make a movement as if you want to push your knees and hips away from your chest, but at the same time continue to hold them with your hands. At the same time as this movement, raise your head and try to touch your chin to your knees. Hold this torso position for three to five seconds.
IN this exercise a sharp push occurs that stretches the spine, thereby relieving the blockage of small infringements and tightness between the vertebrae.
Additionally, this exercise allows you to strengthen not only the abdominal muscles, but also deep muscles located in the abdominal part of the spinal column.
Repeat the exercise 2-4 times.
Exercise 5.
Walking on all fours. Paul Bragg considers this exercise one of the most important for stretching the spine. Among other things, it involves the part of the spine from which the nerves that control the functioning of the large intestine depart.
Starting position as for exercise No. 1. Get on all fours: arms and legs are straightened, the back is arched, the pelvis is raised high, the head is lowered down. In this position, it is recommended to walk around the room. Remember, when moving, do not bend your legs and arms, but walk on straight limbs. During such movement, the load on the spine is minimal and some twisting of the spine occurs. It is this position that helps to better stretch the spine and put its discs in their places.
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. Normally developed people will be able to easily perform each exercise up to 10-12 times in a few days.
As for frequency of practice, Bragg recommends practicing daily in the beginning. After the necessary improvements have appeared in the spine, 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.
You should know that pathological changes in the spine have occurred over many years and it is impossible to make it healthy and young in just one day. Be patient and persistent. Constant training of the spinal column will stimulate the restoration and growth of the intervertebral discs, which will make the spine stretched, flexible and healthy. published
