Petr Levin. Healing from trauma. The author offers the reader a coherent, logical, consistent and clear system of healing from trauma. Describing different types injuries, and talking about what consequences a person may face in each case, he gives examples and gives exercises for all possible situations. The book will be useful to specialists in the field of medicine, doctors practicing methods of healing from trauma, as well as people who want to get rid of stress and the consequences of trauma - Peter A. Levin's program will allow mastering the basic methods of healing even for those who do not have knowledge in the field of medicine. Read
Bubnovsky S.M. 100 years active life, or Secrets of healthy longevity. For the first time in the new book of the most famous Russian doctor Sergei Mikhailovich Bubnovsky, the secrets of healthy and active longevity are revealed! The doctor who once himself was able to start new life after 27 years of using crutches, he encourages his reader to take a fresh look at the system called "The Human Organism" not from the side of the disease, but from the side of the opportunities given to man by nature. How to restore the body after an illness? What are the secrets of longevity? Is it possible to live not only long, but also happily, enjoying every minute of a healthy, fulfilling life? You will learn the five basic conditions for active longevity, the laws of proper nutrition to prolong youth. Get acquainted with the complexes of health-correcting exercises for pressure, arrhythmias, bronchial asthma and many other ailments. You will learn how to raise healthy children and not ruin your own health when caring for seriously ill loved ones. The examples of followers of Dr. Bubnovsky given in the book cannot but delight! This book will help you get rid of drug addiction, improve the quality of life and keep the desire to live 100 years of active and happy life. Read
Physiotherapy clinics (LFK) and massage. Therapeutic physical education (LFK) and massage are increasingly used in the treatment of various diseases and injuries, as well as for rehabilitation purposes. The role of these methods has especially increased in the treatment of patients with a number of medicinal substances causes allergies. Exercise therapy and massage do not have negative side effects, allergies. Read
Physical development during rehabilitation. It is important to start exercising as quickly as possible, even during an aggravation period when the fracture is stable and the neck and back can move. When a patient enters a rehabilitation center, this period is not always over. Read
Bortfeld S.A. Therapeutic physical culture in children with cerebral palsy. Part two. Therapeutic physical culture in children with cerebral palsy. The whole system of measures for medical physical culture should be aimed at helping the patient to normalize his motor activity. In doing so, it is necessary to follow age characteristics development of the motor sphere of a healthy child, which should serve as an evaluation criterion in determining the degree of lagging behind in a patient. Read
Semenova K.A. Treatment of movement disorders in children with cerebral palsy. Based on the author's many years of experience, the book describes the techniques and methods of physical therapy in the treatment of movement disorders in children with various forms of cerebral palsy and at its various stages, starting from the neonatal period. For a better understanding and assimilation of the described principles and methods of physical therapy, the book outlines all the stages of the motor development of a healthy child. These stages are compared with the features of the pathology of the motor development of children with cerebral palsy. Particular attention is paid to group exercises for the development of movements and choreographic therapeutic gymnastics, as well as the correction of movements and their development in the labor process. Read
Exercise therapy and physiotherapy after spinal injury. Breathing exercises after a spinal injury, Playing sports after a spinal injury, Therapeutic massage after a spinal injury, exercise therapy at the home stage of rehabilitation after a spinal injury, Restorative therapeutic exercises after a spinal injury, Movement disorders in back and spine injuries, Reflexology in spinal injuries, The role of physiotherapy and exercise therapy after spinal injuries, Injuries of the spine and back, Occupational therapy after a spinal injury. Read
Sitel A. Solo for the spine. Movement is life. In wildlife, animals and birds, deprived of the opportunity to move, die. And the human brain is programmed in the same way: immobility is perceived by it as unsuitable for life, the program for self-destruction is triggered. Therefore, for the opportunity to move freely and actively, you need to fight and fight as for life itself. The author introduces the reader to his unique technique, which will allow you to get rid of pain in different parts of the spine and joints with the help of special therapeutic postures - movements. The method is based on the idea of a relaxing effect on spasmodic muscles directly related to the problematic part of the spine. Read
Bortfeld S.A. Acupressure for children with cerebral palsy. The work summarizes the long-term experience of the authors in the use of physiotherapy exercises and massage in children suffering from cerebral palsy, starting from the first months and years of life. Much attention is paid to changes in the reflex sphere, the delay in the extinction and formation of tonic reflexes, which leads to the formation of vicious attitudes, a delay in the development of age-related static and mental functions. Read
Review of methods of motor rehabilitation of patients with spinal cord injury. The problem of treating patients with spinal cord injury is one of the most difficult in the system of neurorehabilitation. Spinal injury entails severe, often persistent functional disorders, which causes not only medical problems for this group of patients, but also its high socio-economic significance. Read
Bubnovsky S.M. Practical guide to kinesitherapy. Probably, there is no person on earth who has never experienced back pain in his life. Year by year the number of patients with lumbar pain syndrome is growing. The war on the medical front is being waged continuously with increasing bitterness. Doctors are tirelessly replenishing their arsenal of remedies to eliminate back pain, but the problem is still far from being resolved: according to statistics, in Moscow alone, over 2 million people annually have to take sick leave due to back pain of various etiologies. Read
Bubnovsky S.M. Knee hurts what to do. The suffering of a person who has lost the ability to bend his leg at the knee without pain is immeasurable. Attempts by surgeons to replace the ligaments and the joint itself, the removal of the menisci lead only to temporary results. Thanks to the rehabilitation according to the author's method of Dr. Bubnovsky, patients after knee injuries and complex operations win gold medals at Olympic Games, European and world championships, and people who are far from sports, even after 70, forget about crutches and stop limping! The book contains exercises specially developed by the author, discusses the myths and misconceptions associated with the treatment of the knee, describes in detail the treatment of arthritis and arthrosis. knee joint, recovery after injury and operations. Read
Bubnovsky S.M. Headaches, or Why does a person need shoulders? What could be worse than a headache? It's impossible to run away from her. There are many causes of headaches, but few people know that they are often associated with muscle weakness. shoulder girdle. In his new book, Dr. Bubnovsky deciphered the code of headaches and showed a way out of it. vicious circle without painkillers. Can you manage pain on your own? What is muscle depression? What about acute headache? What can sclerosis of cerebral vessels lead to? The author will tell you how to do the exercises correctly to get rid of headaches, as well as pain in the shoulder and neck, how to strengthen your psyche. At the end of the book is placed the "Big Dictionary of Life", which, with original medical humor, describes the states of the collapse of the health of people who ignore the path to health suggested by the author. The book should be of interest to everyone without exception, and above all to those who do not want to get into this dictionary as an example. Read
Bubnovsky S.M. Life after trauma, or the Health Code. This book is addressed to those who have suffered injuries of the spine and joints or want to get out of a protracted illness without drugs and operations. Where to begin? How to get rid of pills and injections, crutches and restrictions? How to find the keys to your health code? Dr. Bubnovsky answers these questions based on his many years of medical practice and personal experience received as a result of the treatment of severe injuries he suffered. Sergei Mikhailovich created a unique rehabilitation system, thanks to which 6 pilots of the KamAZ-Master team returned to service after compression fractures of the spine at the Paris-Dakar rally. How is this possible, and even in the desert?! Professor Bubnovsky reveals the secrets of rehabilitation in this book, being a direct participant in this rally as a team doctor. The book provides recommendations and exercises that will help you recover from an injury, relieve acute back pain and return to an active lifestyle. Read
Gross N.A. Physical rehabilitation of children with dysfunctions of the musculoskeletal system. The book presents the methodology developed by the authors and tested in practice for the rehabilitation of children with impaired functions of the musculoskeletal system by means of physical culture using original training devices. The data of studies of morphological features and functional state cardiovascular system and their changes under the influence of physical exercises. The book contains information about the methods of physiotherapy. The book is intended for doctors, nursing staff, exercise therapy specialists, teachers, parents of children with movement disorders. Read
Therapeutic exercises for multiple sclerosis. Everyone with multiple sclerosis, regardless of the degree of loss of their ability to move, can benefit from gymnastics. Today, neuropathologists recognize the possibility of doing therapeutic exercises for all patients, regardless of the stage of the disease. Gymnastics is now recognized as an integral part of a comprehensive rehabilitation program. Read
Sergei Volin. Dikul code. The book will tell you about the amazing exercises and unique simulators of Valentin Dikul! You will learn how to believe in your recovery and how to strengthen your spirit, how to live in order to defeat sciatica, scoliosis, osteochondrosis and intervertebral hernia! The technique is based on the personal experience of V.I. Dikul, who suffered a compression fracture of the spine. The set of exercises was developed by V.I. Dikul personally for many years, which allowed him to almost completely get rid of the consequences of the injury. It is very important to emphasize the fundamental difference between V.I. Dikul’s methodology and most of the rehabilitation approaches adopted in the West. Western techniques are mainly aimed at "instrumental" equipment of a disabled person, i.e. the patient is offered an extensive range of equipment and various devices that help solve everyday problems: turn on the light, move freely around the apartment on an electrified chair, change with the help of mechanical lifting mechanisms etc. The approach of academician V.I. Dikul is aimed at restoring motor activity patient, returning him to independent natural movements. The author of the book proved: there are no hopelessly ill people! Read
Kuznetsov Ivan. 60 exercises by Valentin Dikul + Methods for activating the internal reserves of a person = your 100% health Many people know the story of Valentin Dikul's miraculous recovery. Contrary to the opinions of reputable doctors, he was able not only to recover from a severe injury, but also to become a famous power juggler. Dikul's success is a unique set of physical exercises and boundless faith in victory. This book will help you walk the path of Dikul. You will find here not only a description of the exercises, a clear training methodology, but also special exercises, activating internal, mental reserves of health, developing the will, creating the right mood that helps the body to engage and get results. Read
Lisovsky V.A., Evseev S.P. Comprehensive disease prevention and rehabilitation of sick and disabled people. Physical culture and sports for the disabled and people with health problems. The manual deals with two interrelated problems - the restoration and preservation of human health, the role of risk factors in this process. Among the latter, the hereditary factor, nervous stress, sedentary lifestyle, poor nutrition, environmental imbalance and human health, and others are singled out and analyzed. The main principles and stages of rehabilitation are described, as well as its main types - medical, physical, psychological rehabilitation, professional aspect of rehabilitation. The textbook is intended for students studying in the specialty of adaptive physical education, as well as for a wide range of readers. Read
In the monograph of Kaptelin A.F. Rehabilitation treatment for injuries and deformities of the musculoskeletal system the method of complex application of physiotherapy exercises, physical exercises, massage and occupational therapy in order to restore impaired functions in patients with various injuries and orthopedic diseases is highlighted. Read
Karepov G.V. Exercise therapy and physiotherapy in the system of rehabilitation of patients with traumatic disease of the spinal cord. Exercise therapy and physiotherapy in the system of rehabilitation of patients with traumatic spinal cord disease. The problem of treating patients with spinal cord injury is one of the most difficult. Restoration of functions lost due to injuries of the spine and spinal cord has not only biomedical, but also socio-economic significance. In the complex of rehabilitation measures for traumatic disease of the spinal cord, physiotherapy and exercise therapy play the main role. Read
Adaptive physical culture in Russia. Adaptive physical culture for the disabled as one of the types of social rehabilitation. Physical activity among the disabled: theory, reality and perspectives. Formation, development and problems of Paralympic sports in Russia-Paralympic movement. Read
Grigorieva V.N., Mochalov A.D., Kulikova O.A. Recovery after acute brain injury. Recommendations for relatives of patients. The textbook is devoted to the actual medical and psychosocial problem of rehabilitation of patients with acute cerebrovascular accident. The book provides recommendations for the care of patients with strokes, their proper nutrition and feeding, prevention of bedsores and pneumonia, restoration of the function of the pelvic organs. Advice was given to relatives on how to correctly and with a minimum load for the caregivers themselves move the patient in bed, transplant him into a wheelchair, help him with walking and self-service. Particular attention is paid to the description of physical exercises that relatives and other carers can do with the patient, thereby contributing to the restoration of the patient's functional capabilities. The book is intended for relatives of stroke patients. It is also of interest to a wide range of professionals involved in the field of medical and psychosocial rehabilitation: neurologists, general practitioners, physical therapy doctors and methodologists, nurses, medical students, interns and clinical residents. Read
Motor rehabilitation of disabled people with impaired locomotor function due to paralysis and paresis. Guidelines for doctors, methodologists and exercise therapy instructors. All diversity daily activities human being is built on the basis of voluntary movements. Voluntary movement is a kind of higher nervous activity that is impossible without accurate perception of the position of the body and body segments in space, adequate to the activity of the motor analyzer, and without appropriate motivation, that is, the desire to change the position of the body or body parts. On the basis of spatial perception, an image of movement is built and arbitrary movement is synthesized. Read
Dikul V.I. Trainer drawing. The Dikul simulator is a medical rehabilitation equipment and is designed for the rehabilitation of patients and disabled people with spinal cord injury and the consequences of cerebral palsy (ICP). The Dikul simulator, as well as the treatment method of Valentin Dikul (a set of exercises, special therapeutic exercises), enjoys well-deserved trust and authority among both patients and doctors. Valentin Dikul was awarded government awards, based on his methods, several clinics and centers for the rehabilitation of the disabled have been opened in Russia. Read
Dikul V.I. Exercise scheme. Gymnastics by unique methodology V. I. Dikulya promotes the development of all muscle groups and the restoration of motor activity in cases where traditional methods of treatment are ineffective. The Dikul simulator can also be used for athletic gymnastics. Read
Dikul V.I. If your back hurts. Back pain appears suddenly, like a backache: it becomes difficult to get out of bed and from the table, bend down or straighten up. Academician Valentin Dikul, a recognized authority on spinal health, gives a special system for eliminating back pain, especially in the lumbar region. In the book, large photographs show 21 exercises and 18 self-massage techniques that will restore your freedom of movement. Hundreds of thousands of patients have already been healed thanks to Valentin Dikul. Give health and flexibility to your back! Read
Sample exercises using block system with weight. Read
Exercises to restore the function of the pelvic organs. Read
Swimming as a means of motor rehabilitation of disabled people after limb amputation. Swimming is currently viewed as effective remedy training of the cardio-respiratory system, hardening, normalization of the bioelectrical activity of muscles, enzymatic activity of the blood, indicators of neurohumoral regulation, increased oxygen consumption, normalization of the activity of the central nervous system etc. Read
A set of strength exercises for the muscles of the back with curvature of the spine. When correcting curvature of the spine in childhood the main therapeutic factor, depending on the patient himself, is physiotherapy exercises (exercise therapy), aimed at unloading the spine, forming correct posture And muscle corset. Read
Volleyball as a means of rehabilitation when exercising with people with impaired functions of the musculoskeletal system. The purpose of our study, conducted on the basis of the Professional Rehabilitation Center, was to determine the impact of volleyball as a means of rehabilitation on people with dysfunctions of the musculoskeletal system (MDA). Read
Methodological and organizational features of physical rehabilitation of disabled people in the late period of traumatic disease of the thoracic spinal cord. The widespread development of production, scientific and technological progress, urbanization, expansion of transport networks are accompanied by an increase in the general injury rate of the population, including an increase in the number of spinal injuries. According to Russian and foreign authors, in most cases (up to 85%), spinal injury is accompanied by spinal cord injury, while it is noted that 70% of all spinal injuries occur in thoracic region. Read
Specification for Bodyweight Treadmill Walking Training Equipment: Technical Note. Supported Treadmill Ambulation Training (STAT) is a the new kind therapy to restore walking in patients with spinal cord injury or other upper motor neuron dysfunction. Read
Motor self-rehabilitation of persons who have suffered a spinal injury (recovery technique for a disabled spinal patient Mikhailova Yu.G.). Movement is the most important natural biological stimulator of human life, and especially of a disabled person, whose forced hypodynamia and hypokinesia are the causes of a huge number of diseases and disorders of his most diverse functions, organs, and systems. Read
Physical exercises as part of the process of adaptation of a spinal disabled person after an injury (on physical rehabilitation of the spinal cords) Modern society, unfortunately, cannot achieve a reduction in injuries that have various causes. A certain part of the injured receives damage to the spine and spinal cord. The result of a significant part of these injuries is the inability to walk. Read
The effectiveness of intensive training in restoring motor function. Intense workout may improve or even restore motor function in people who have been paralyzed for a long time due to spinal cord injury or stroke. This effect may be the result of a reversal of a phenomenon called "learned non-use", which is that if the neural circuit that provides motor function is not used, it turns off. Read
At the LMA. Spine and spinal cord injury. Paralyzed patients are an integral and growing part of the population. In most developed countries, the study and treatment of patients with paralysis is carried out within a separate scientific and medical branch, paraplegiology. Read
Bubnovsky S.M. I choose health! There is an exit! In this book, Doctor of Medical Sciences, Professor S. M. Bubnovsky gives recommendations to those who, according to different reasons lost the ability to fully move or ended up in a wheelchair. It will be equally useful for those people who have recently received a serious injury or suffered a serious illness that chained them to a hospital bed, and for those who have been unable to move without a wheelchair for many years. Read
Alois Raab. Yoga against postural disorders and back pain. A new book about yoga? Yes and no. It differs from others primarily in that it contains crocodile exercises, offers a system of preventive and therapeutic exercises, which can be used with great success in the treatment of back pain and posture disorders. People suffering from back pain often do not get any help from books on yoga. The classic exercises contained in them lead to the final result only after many years of practice. At the same time, people face unforeseen difficulties. Those suffering from certain ailments stop exercising for fear of pain. Crocodile exercises can be used without any danger and have effective help. In addition, they facilitate the mastery of complex classical exercises, are successfully used in therapeutic gymnastics, in the very treatment of ailments and diseases. They can be performed anytime and anywhere. Read
Susan Harkema, Andrea Berman. Locomotor training principles and practice. Textbook for doctors, methodologists and instructors of physical therapy. Translation from English: Dmitry Khavich. Read
hippotherapy- treatment with a horse, and if wider therapeutic riding (LVE) - one of best practices rehabilitation of the disabled. LBE has been used for over 40 years in 60 countries to treat a very wide range of diseases. There are different areas of PVE: hippotherapy, therapeutic and pedagogical vaulting, equestrian sport for the disabled, etc. Read more
Methodological guide for weight training (weightlifting). This Manual for weight training (weightlifting) in active rehabilitation camps for persons who move in wheelchairs according to the method of Rekryterings Gruppen (Sweden) was developed for use in active rehabilitation camps by camp participants and instructors, and can also be used by students of institutes of physical culture, specialists, rehabilitation specialists for physical activities and training with wheelchair users due to spinal cord injury. Read
Indolev L.N. A set of exercises for wheelchair users. Technique from the book "Those who are in wheelchairs and next to them." Stretching exercises can be done lying on your back or sitting in a wheelchair. They should be done slowly, gradually increasing the load, but not bringing it to unpleasant and, moreover, pain in the joints. Intensive stretching can be performed only after training, when the muscles are well warmed up, and light stretching can be performed before training, after a short warm-up. Read
Indolev L.N. Overcoming obstacles (method of overcoming obstacles on an active wheelchair). Technique from the book "Those who are in wheelchairs and next to them." Read
About physical culture and sports in Russian Federation . The federal law establishes the legal, organizational, economic and social foundations for activities in the field of physical culture and sports in the Russian Federation, determines the basic principles of the legislation on physical culture and sports. Read
Private methods of adaptive physical culture. The manual reveals the patterns, basic principles and features of the methodology of adaptive physical culture in working with children with visual impairments, intellect, the consequences of cerebral palsy, spinal cord injury, amputation of limbs. Each chapter contains information about the influence of the main defect on the state of the motor and mental sphere of children, means and methods for correcting violations, and about the features of the forms of organization of physical exercises. Read
Mobility and multiple sclerosis. Guidelines for the implementation of physical exercises for patients with multiple sclerosis. Physical exercise is beneficial for all people with multiple sclerosis, no matter how limited their movement is due to the disease. Modern society attaches great importance to physical culture and considers physical exercise an integral and important part of any rehabilitation program aimed at restoring health. Read
Simple yoga for the spine and joints. The desire to improve their health is the main reason why people turn to yoga. And in the early stages, in order to get the effect of classes, it is not at all necessary to study Indian philosophy or Sanskrit. The systematic practice of asanas helps to improve health, and it is up to you to decide whether to use your strengthened body to advance along the path of spiritual perfection or simply to enjoy more work and leisure. The exercises in this book are simple and can be done on your own. Read
Chentsov V.V. Manual gymnastics for the spine. Victor Vasilyevich Chentsov - a chiropractor with vast experience, candidate of medical sciences, doctor of the highest category, author of a new revolutionary method for treating diseases of the spine - presents a unique complex of therapeutic manual gymnastics for the spine. Manual gymnastics is the health of the spine, and hence the whole organism as a whole. After all, as Hippocrates said, the causes of all diseases lie in the spine! complex of simple and effective exercises will allow you to: o keep your spine and the whole body healthy; o prevent and cure diseases of the spine; o save on expensive medical procedures. Being healthy is very easy! Read
Improvement of the spine in 21 days. The book presents a large number of advice and recipes for the improvement and prevention of back diseases. All of them have proven their effectiveness and are recommended for use. Improvement of the spine in 21 days. Whatever recovery program you choose, remember that only regularity, systematic procedures and classes will give you the result you need - healthy back and joints. Just 21 days dedicated to yourself and taking care of your body can change your whole life! Read
Physiotherapy. Exercises for the back and spine. Approximate complex therapeutic gymnastics, used in acute period(First stage). Read
Paul Bragg healthy spine . The sages of the East were right when they asserted that "a person is as young and healthy as his spine is flexible and healthy." There is another folk wisdom: "If you have a lot of diseases, your spine is sick." The well-known American naturopath Paul Bragg spoke even more briefly: “The spine is the hanger of all diseases.” While still in the prime of life, he died by an absurd accident at the age of 95: he was covered by an ocean wave when he rode a board. Bragg left behind a lot simple secrets long life and no less long youth, among which are recommendations for restoring the flexibility of the spine. Read
Zharkov P.L., Zharkov A.P., Bubnovsky S.M. Lumbar pain: Diagnosis, causes, treatment. The book is devoted to the most common disease of the musculoskeletal system. The authors prove the leading role of muscles, tendons, ligaments in this pathology and the complete non-involvement of the spine in it. This requires a radical revision of the entire strategy for the diagnosis and treatment of "lumbar" pain. The work is intended for all medical professionals dealing with the diagnosis and treatment of pain in the musculoskeletal system. Read
Bubnovsky S.M. The nature of a rational body or how to get rid of osteochondrosis. What does a person who goes to the hospital with back pain expect? What awaits him after completing the course of treatment in the neurological department? Why, after the treatment of back pain, people increasingly began to turn to all sorts of healers? I will try to answer this and other questions on the pages of my guide. Read
Bubnovsky S.M. Guide to kinesitherapy. Treatment of back pain and spinal hernias. We have a book well-known specialist in the field of kinesitherapy, candidate of medical sciences S.M. Bubnovsky. The book is devoted to kinesitherapy of disorders and diseases of the spine and is intended for a non-professional reader, a sick, suffering person. Its task is to instill optimism in recovery, which depends on the patient himself, on purposeful work with himself, work to restore this segment of the body with special exercises described by the author. Read
Bubnovsky S.M. Secrets of the joints or 20 irreplaceable exercises. This book has detailed description exercises for pain in the cervical spine, headaches, with IVD hernias in cervical region spine. It also describes what exercises should be performed for pain in the lumbar region, i.e., the lower back, for periarthritis in the areas of the shoulders and scapular area, for osteochondrosis, exercises for hip joint with coxarthrosis of the knee joint, with gonarthrosis, etc. What exercises do you need to do to excess weight went faster, and cellulite disappeared before your eyes. Exercises for disorders of the intestines, disorders of the biliary tract, chronic prostate disease. Also, exercises for bronchial asthma, there is a program for general strengthening and improvement of the body, a course of exercises is given in emergency situations, with sharp pains and convulsions. Read
Valentin Dikul. Life without back pain. It can grab the lower back both in the city and in the country. How to find a remedy for pain? Academician Valentin Ivanovich Dikul knows exactly how to restore the back to its former freedom of movement. The most authoritative specialist in spinal diseases has developed a unique system of exercises for those who suffer from back pain after doing household chores. You don’t need any special equipment or exercise equipment for the exercises: every home has everything you need. A little simple exercises every day - and the back no longer hurts. Read
Valentin Dikul. Life without neck pain. Headaches, dots before the eyes, heaviness in the shoulders, restless sleep - the probable causes lie in the cervical region. Long-term driving, hard work at the computer and a sedentary lifestyle lead to diseases in the neck. Academician V. I. Dikul, a recognized authority in the treatment of the spine, was the first to develop a special system of exercises for the neck. Dozens of patients have already got rid of pain in the muscles of the neck, circulatory disorders and related problems. All exercises in large photographs are personally presented by Valentin Ivanovich. Follow the advice of a legendary specialist and go through life with your head held high - without neck pain. Read
Valentin Dikul. At the computer without pain. Back pain overtakes after several hours of work at the computer. What to do to stop her? Hundreds of thousands of patients of Academician Dikul know this. You have this book in your hands, so now you know it too. You will be given back freedom of movement, correct working position, products useful for the spine and unique systems exercises of Academician Dikul. They are designed by Valentin Ivanovich specifically for working men and women. Simple healing movements perform in the workplace. You just need to set aside a few minutes during the working day, get up with computer chair, open the book V.I. Dikul and follow his advice, looking at the photos of the instructor. Read
Uria A.M. Diagnosis and treatment of the spine. The author of the book covers all areas of medicine (anatomy, physiology, posturology) that study the spine. He analyzes the possible sources of problems with the spine, explains what causes such diseases as arthrosis, hernia, hyperlordosis, scoliosis. The book includes special exercises that can restore health and get people back on their feet. Read
Bubnovsky S.M. The truth about women's health. The book is addressed to girls, girls, women, grandmothers... How to properly prepare your body for future motherhood, avoid infertility and maintain harmony after childbirth? What should you do so that walking in elegant high-heeled shoes does not lead you to the surgical table, and what physical exercises will protect you from back pain? You will learn how throughout your life, without resorting to pills, to keep women Health and attraction. You can protect yourself from such common diseases as endometriosis, uterine fibroids, mastopathy. You will learn the causes of pelvic pain and how to prevent and treat it without medication.
Currently, in working with the disabled and people with disabilities, both in our country and abroad, more and more attention is paid to dance exercises, which, in essence, integrate the means of physical culture, sports and art.
In addition to traditional choreographic, dance halls, dance exercises are held both outdoors (on dance floors), and in water (aqua or hydro aerobics, aqua or hydro shaping, etc.), and on ice (elements of sports dances on skates, sledges).
In contrast to Russia, where dances have only recently attracted the close attention of specialists, such concepts as dance therapy and adaptive dances are more and more clearly distinguished in world practice.
In the first case, the main goal of the so-called dance therapist is to use dance exercises as a psychotherapeutic means of correcting the emotional state of any practitioner who experiences psychological problems after fear, overstrain, etc. In other words, the practitioner here may be a healthy person who does not have a disability, but who finds himself in a state of depression, anxiety, etc.
In the second case, dance exercises are considered as a means of motor activity used for various purposes in work, primarily with people with disabilities and people with health problems who cannot use ordinary dance programs. Here, dance exercises are adapted (adapted) to the problems of these people. Hence the name - adaptive dances.
However, after such adaptation, dancing becomes a means of not only correcting the psychological state of this category of people, but also (and to a greater extent) adaptive physical education (for example, for the formation of life competence), adaptive sports (for participation in competitions up to the Paralympic Games). ), adaptive motor recreation (for outdoor activities, leisure activities), etc.
With regard to adaptive physical culture, which is actively developing in Russia, dance exercises are used in all its types, but they are most in demand in adaptive motor recreation and creative (artistic and musical) types of motor activity. In adaptive physical culture, mainly adaptive dances are used.
Since the most specific and less known in our country are dance exercises for people with lesions of the musculoskeletal system who use wheelchairs to move, they will be considered in more detail.
Dancing in wheelchairs
Over the past 30 years, various forms of wheelchair dancing have received the greatest development in international practice:
– individual dance;
- couples dance
- group dance
1. Individual dance. A person sitting in a wheelchair moves to the music alone, regardless of the partner, performing various rhythmic movements forward and backward, rotations, turns at different speeds, with the participation of the head and upper limbs.
2. Pair dance. This dance can be done in two forms:
- a dance where both partners, sitting in wheelchairs, dance together. They interact with each other, either with or without manual contact, in harmony with the music. This direction was developed in Great Britain (1968), and later - in the Netherlands and Belgium;
– combined dance: sitting in wheelchair dancing with a healthy partner. The rhythmic rotations of the wheelchair-bound partner and the steps of the partner must be adapted to each other in order to achieve a harmonious performance of the couple's dance. This direction was developed in Sweden and Germany in the late 1960s, and since the mid-1970s - in a large number of other countries.
3. Group dance (group dance). Wheelchair users dance alone or with healthy partners in established activities such as folk dancing, ballroom formation, freestyle or other activities.
Depending on the abilities and level of training, the following types of dance in wheelchairs are distinguished.
A. Basic movements
Usually wheelchair dance begins with basic movements performed on the spot or on the move. In the first case, the goal is to get a fundamental base of movements adapted to the ability of the practitioner to perform a particular movement.
Movements are performed by the head and upper limbs to the music in an individual dance, dance in pairs or groups. The wheelchair user exercises position, coordination, wheel control, orientation in space and cooperation with other partners.
B. Sociable (communicative) and creative dance
The goal is to communicate and collaborate with partners. The ability to act can be achieved by communicative games and various themes that keep the dancer alive in their novelty, flexibility and spontaneity. Forms of interaction like facial expressions, gestures, and postures are preconditions for non-verbal communication. Improvisations with or without objects (eg scarves, ribbons) can help gain understanding of the movement. In addition, they can be extended to the study of movement with special themes and activities in "Freestyle" and "Theatre of Movement".
B. Disco dance
The dance is intended for people in wheelchairs and healthy people. In a relaxed disco atmosphere, the dancer can gain more understanding of the movement than in other situations. There are all sorts of possible interactions here, mainly in the action of "reaction game", in which the partners' creativity reacts to the impulses they give to each other. This is the most popular type of dance due to the free interpretation of the music.
D. Folk dance
The light traditional dances of the peoples of various countries, whose requirements are adapted to the wheelchair, show a wide variety of wheelchair dance from basic steps and positions to a complex series of joint steps and positions. Folk dance on lines, circles and squares is simple to perform movements in a group and provide communication between partners.
D. Ballet - modern dance
Former ballerinas who, for various reasons, found themselves in wheelchairs, together with healthy ballerinas, created this special type of dance. They suggested using the specifics of movement, expression and aesthetics from traditional ballet and the choreography of couples or groups. This type of dance originated in the North and South America and was shown in action in the cultural program of the Paralympic Games in Atlanta (1996).
E. Ballroom dance
The most social cases concern standard dances (for example, waltz, tango, Viennese waltz, foxtrot), Latin (samba, chacha-cha, rumba, jive) and other dances (rock and roll, blues, mambo). This type of dance is preferred by a large number of both young people and adults. Here the steps and positions are clearly defined, and the dance program can be used in various social occasions. The purpose of each character dance is to express the partner's harmony in rhythm and timing.
Wheelchair dance is recognized as an official sport by the International Sports Organization for the Disabled (ISOD) in 1989, and was recognized as a Paralympic sport (in the Winter Games) by the International Paralympic Committee in 1997.
The following categories are used in international competitions:
1) combined dances;
2) individual couples;
3) sports dances in wheelchairs (this category includes: a) standard dances; b) Latin American dances).
In addition, five criteria for assessing the functions of the upper limb girdle and body control are used:
1) wheel control - the ability to accelerate and stop the wheel with one or two hands;
2) push function - wheelchair control in the movement of partners with manual contact by pushing with one or two hands;
3) tension function - wheelchair control in the movement of partners with manual contact by traction with one or two hands;
4) full function of the hand - the controlled movement of the free hand, achieving complete control of the joints and complete coordination;
5) rotation of the body - the ability of the body to rotate without losing balance.
Standard and Latin American dances are a real kind of adaptive sport. However, participation in sports requires special wheelchairs, which are usually very expensive. For the purposes of recreation, more simplified versions of them can be used, which makes it possible to involve a large number of people with lesions of the musculoskeletal system in adaptive motor recreational activities.
Rhythmic gymnastics in wheelchairs
Rhythmic gymnastics for the disabled is a very young sport that allows you to demonstrate feminine elegance in movement, the expression of expression and harmony.
Like wheelchair dancing, there are the following
rhythmic gymnastics forms:
Individual gymnastics. The wheelchair user moves alone.
Pair gymnastics. A wheelchair user moves with a healthy partner. Both partners demonstrate new creative possibilities for people with disabilities. Movements are performed with different hand contacts or objects. The repertoire of movements can be expanded when the subject changes between the two partners.
Group gymnastics. Three wheelchair users and three healthy partners perform a group exercise to music, exchanging various objects. The typical nature of the implementation of group exercises is the participation of each gymnast in the work of the group in a spirit of cooperation.
For three types of objects (ribbon, ball and hoop), the following techniques were developed, adapted to the abilities of those involved.
A. Ribbon exercises
Waves and circles in various projections.
Snakes and spirals in various projections in place and in motion, with a turn forward and backward.
B. Exercises with the ball
1. Rebounds:
- on the spot - with two hands, one hand, fist, elbow;
- in movement with turns forward and backward, with forward rotation.
Throws: on the spot - with two hands, one hand, behind the back.
Rotations on the floor: in place and in motion.
Rolls on the body: on two hands, on one hand, on the chest.
B. Hoop Exercises
1. Rotations in various projections: around the arms or neck.
2. Rolls on the floor: in a straight line, along a curve, with a return back.
3. Throws:
- swinging around the horizontal axis;
- with rotation around the horizontal axis.
4. Turns: around the center in various projections.
For further development of dance types of adaptive motor recreation, it is necessary to organize symposiums at the regional and national levels. At the same time, it should be taken into account that dance types of adaptive motor recreation are effective methods of complex influence on those involved and allow improving the following aspects of the rehabilitation and socialization of people with disabilities and people with disabilities.
Motor aspects
1. Improving body positions, mobility, dexterity, flexibility.
Improving coordination skills.
Preparing a wheelchair for movement to music.
Medical aspects
Improving the functions of blood circulation.
Compensation for limited movement.
Psychological aspects
Cultivating self-confidence.
Realization of self-expression.
Expression of individuality.
Social aspects
Creating a connection between individual partners, between groups.
Creation of societies.
In conclusion, we note that dance types of adaptive motor recreation very closely connect this type of adaptive physical culture with creative (artistic and musical) types of human motor activity, in which the main goal is to provide students with opportunities for creative activity, self-expression and self-actualization.
Consider a set of functional gymnastics exercises for wheelchair users for the upper body, arms and neck.
This type of gymnastics is especially useful for newcomers, who, after a long stay in a hospital bed, complain of "stiffness" of muscles, spasticity. When using it, general well-being improves, mobility increases, it becomes easier to overcome the difficulties of everyday life, for example, reach out to shelves in stores, overcome grooves on the roads or curbs, and get on a bus.
Of course, if a person has not done anything for their health before, it will not be easy to perform these exercises at first. You need to start gradually, at least a couple of exercises a day, because the choice is very large. After a couple of weeks, changes in physical condition should be assessed.
Is not professional sports, quicker physical activity useful for Everyday life. Before the start of the lesson, you should install the stroller so that the front wheels are directed forward, so that the person does not fall out of the stroller, put on the brakes. The position in the wheelchair should be comfortable, you can move forward a little and put your feet on the floor. The main thing is posture: a person should straighten up, straighten his shoulders, take in more air into his lungs, exhale more deeply, "grow", relax the muscles of the shoulders and neck.
The complex consists of 19 exercises divided into three parts: the first part is mobilization, the second is mobilization with strength exercises and the third part is sensitization and strength exercises.
Part 1. Mobilization
Exercise 1
Straighten the torso, raise the chin, straighten the shoulders, stretch the arms along the body, relax, fingers "fan". We pull the shoulders up, take them back, trying to connect the shoulder blades with each other. We lower the shoulders abducted in this position down (figuratively we imagine that we have squeezed a postage stamp between the shoulder blades, which we must hold and lower down). Then lower the shoulders forward, down. And we repeat: while inhaling, we raise our shoulders up and again “clamp the postage stamp”, and as we exhale, we lower them down. Again.
Exercise 2
While inhaling, straight arms are raised forward upwards, above the head (press the biceps of the hands as close as possible to the ear). As you exhale through the sides, lower your arms along the body. We repeat this exercise at a calm pace. Pay attention that on exhalation the torso does not deviate back, keep straight.
Exercise 3
Starting position: back straight, raise your chin, stretch your arms up, fingers "fan". While inhaling, we stretch the left hand up as high as possible, the right hand, half-bent at the elbow, goes down. On the left side of the body, a costal arch is formed, as it were, convex outward. On the exhale, pull up right hand, and the left one goes down. And so, changing hands, repeat 2-3 times. At the end, both hands are raised up and, as you exhale, slowly lower through the sides. Repeat exercise 1 once. Relax.
Exercise 4
Starting position: hands on knees, back straight, chin up. Gently tilt your head to the left, making sure that the body does not move. Then slowly return to initial position. We tilt our head to the right. Again, very carefully (!) Tilt the head to the left and from this position turn the chin to the left shoulder. With the chin down, we make a semicircular movement to the right shoulder. And in the opposite direction. 1-2 more times, as anyone wishes, but without straining.
Exercise 5
Relax both hands, lower along the body. Straighten your left arm and place it on your right thigh, palm outward. The arm should be extended to elbow joint. Watch your posture. Raise your right hand forward and up to shoulder level, palm up. In this position, we gradually take the arm out and back, turning the body and head behind it. It should pull a little, but not be painful (this is very important!). The trunk should not deviate to the left. When we have reached the point where it is no longer possible to turn further, we turn our head to the left, leaving the arm behind and the body deployed. Then we raise the right hand gradually upward, turning the torso to its original position, lower the straight right hand on the left thigh (fingers extended, palm outward), while the left hand falls along the torso. Raise left hand forward and up to shoulder level, palm up. We repeat everything that we did before, now in left side. Repeat a couple of times.
Part 2. Mobilization with strength exercises
Exercise 6
Starting position: straighten your chest, straight shoulders, chin up. Raise both arms to shoulder level, palms outward. Then cross the left hand with the right so that the left palm lies on the right. Pay attention to the elbows: they may be slightly bent. Raise your crossed arms up until the biceps touch your ears. Then slowly turn the chest to the left (carefully). In no case should this exercise cause pain. Imagine that from this position you grow upward, not by raising your shoulders, but by stretching your spine, vertebra by vertebra. After you can no longer turn your chest to the left, slowly turn back to the starting position. We lower our hands down to shoulder level, spread them apart, lower them along the body. Exhalation. We perform exercise 1 once. We repeat this exercise, only now shift the right hand over the left, and the chest turns to the right. Perform exercise 1 once. Relax.
Exercise 7
Starting position: bend your arms at the elbow joint and put them across your hips (the elbow lies on the thigh of the same name, the lower part of the forearm and wrist are on the other thigh), the chin is lowered to the chest. From this position we move to the "cat's back" position: we slowly bend down lower and lower, while the hands rest on the shins, then completely lower and hang down, crossed. Rib cage lies on the hips. The neck and shoulders are relaxed. The head is down. Don't fall asleep! We return back: with the right and left hands we lean on the hips and slowly rise up.
Exercise 8
Starting position: arms along the body, chest straight. Raise the straight left arm forward and up to shoulder level, palm up. In this position, turn the hand to the right shoulder. At the same time, we bend the right arm at the elbow joint (palm up) and slowly move it back, behind the back. The left arm and torso turn to the right. The head remains in place and looks forward. We change the position of the hands, turn to the left. Make sure your palm is open and looking up. The exercise can be made more difficult if it is not difficult enough for some. The starting position is the same, only the back does not touch the back of the stroller. Shoulders back, chin forward. Now it will be more difficult to complete this exercise.
Exercise 9
The left hand is raised up, the right hand is lowered down, both should together, as it were, create a straight line. When the left hand goes 5 cm back, the right hand should go 5 cm forward. Thus, we make circular rotation. Who can. Without straining. The exercise can be made more difficult by turning the torso towards the arm going up. In this case, the head looks forward. Perform movements smoothly, without jerks, carefully.
Exercise 10
Both arms are extended up above the head. Interlace your fingers and turn your palms up. The arms are slightly bent at the elbow joint. Biceps parallel to the ear, head "above the shoulders". Thumb palms point down.
Now slowly straighten the arms at the elbow joint. We pull our hands up as much as we can. Watch your posture and remember to breathe. We again bend our arms at the elbow joint, turn our hands down, “untwist” our fingers, lower our arms along the body, relax.
Part 3 Strength exercises and sensitization
Exercise 11
Starting position: arms along the body, chest straight. Raise your shoulders as you inhale and lower sharply, exhaling quickly. We repeat several times. Exercise well relaxes the muscles of the shoulder girdle.
Exercise 12
Let's continue with the "cat's back" exercise. Place your arms bent at the elbow on your hips. Leaning on the forearms, we try to arch the back into an arc, like a cat, we press the chin to the chest. Who can, just do not overdo it! And now we unbend the back. Make sure that the distance between the chin and the chest is no wider than your fist, do not tilt your head back! The chest straightens forward, as if growing in length. And again in the "cat's back" position. Straighten up again. Repeat a couple of times. Straighten up slowly, not forgetting about proper breathing.
Exercise 13
Stretch your arms along the body, palms forward, fingers in a "fan". We bend our arms at the elbow joint to 90 °, then spread the forearms to the sides, leaving the elbows and shoulders pressed to the body. Of course, you will feel that pulling, but it's not bad at all. From this position, raise the arms bent at the elbow joint up until the elbows are at the level shoulder joint. We take the bent arms back, bringing the shoulder blades together, trying not to tilt the body back. Now we straighten our arms up, turn our palms outward. We make a dorsiflexion of the hands (inward), trying to touch the tips of the fingers (without looking up). Try to keep contact between the fingers as long as possible, the back should not lean back. When you can no longer hold this position, lower your hands, do exercise 1. And again from the beginning.
Exercise 14
Starting position: hands on knees, chest straightened, shoulders straight, head looking straight. We slowly turn our head to the left and with an amplitude of 5 cm we make slow nodding movements of the head. Then, continuing to nod, slowly turn your head to the right. In the extreme right position of the head, increase the speed of nodding. Continuing to nod, slowly turn your head to the left. We stop nodding, slowly turn our head to its original position. Relax.
Exercise 15
We put the left hand behind the head with the palm to the back of the head. Right hand - back, palm behind the back of the stroller. Both elbows point back a little. Make sure that the left hand does not move the head forward. Now we change the position of the hands, but not abruptly: slowly straighten our arms at shoulder level, turn our palms outward, the right hand goes up, behind the head, and the left hand goes back, behind the back of the stroller. The palms should not touch either the head or the back of the stroller. Difficult, but doable. Who can not, is also not scary. Repeat the exercise one more time.
There are therapeutic exercises for those who are extremely limited in their ability to move, and a wide range of examples can serve as an example. famous complex Lazy Yogi exercises.
Exercises for those who move their muscles even a little. Exercise should be done in bed. Each exercise is performed 18 times.
- * Clockwise stroke the area around the navel;
- * Tighten the muscles of the left arm and left leg at the same time;
- * Tighten the muscles of the right arm and right foot simultaneously;
- * Tighten the muscles of both arms and legs at the same time;
- * Bend and unbend fingers and toes at the same time;
- * Make rotational movements of the left hand;
- * Make rotational movements of the right hand;
- * Massage the point between the eyebrows clockwise;
- * Click on the points near the outer corners of both eyes;
- * Click on the dots near the inner corners of the eyes;
- * Hold the auricle between two fingers and move back and forth;
- * Rub your palms together
- * Touch the fingertips of both hands.
It does not matter what the set of exercises is called, the most important thing is that it be accessible to a person with limited movements. If it is impossible to complete the entire set of exercises, you can choose the most suitable ones that you can do.
For all disabled people during the period of inpatient treatment, doctors prescribe therapeutic gymnastics, but it often happens that after a hospital about physiotherapy exercises forget. So that you don’t have to later regret a careless attitude to physical education, which helps to restrain the progression of diseases, it is better to find strength in yourself and make some kind of complex useful exercises habit.
For weak people often pick up suitable gymnastics turns out to be no easy task. But you have to look and you will definitely find something. The main task in this case is to perform exercises without outside help.
Special gymnastics help a lot to maintain the level of vigor with constant uselessness in disabled people and diseases in healthy people.
No wonder they are called curative for people who are in deep infirmities.
Available sets of exercises are able to maintain a satisfactory level of health even when it is not possible to conduct drug courses of treatment.
The main thing here is not to deviate from gymnastics until it becomes a habit and becomes, as they say, second nature - such a necessity, the absence of which causes bodily discomfort.
Exercise 1
Straighten the torso, raise the chin, straighten the shoulders, stretch the arms along the body, relax, fingers “fan”. We pull the shoulders up, take them back, trying to connect the shoulder blades with each other. We lower the shoulders abducted in this position down (figuratively we imagine that we have squeezed a postage stamp between the shoulder blades, which we must hold and lower down). Then lower the shoulders forward, down. And we repeat: while inhaling, we raise our shoulders up and again “clamp the postage stamp”, and as we exhale, we lower them down. Again.
Exercise 2
While inhaling, straight arms are raised forward upwards, above the head (press the biceps of the hands as close as possible to the ear). As you exhale through the sides, lower your arms along the body. We repeat this exercise at a calm pace. Pay attention that on exhalation the torso does not deviate back, keep straight.
Exercise 3
Starting position: back straight, raise your chin, stretch your arms up, fingers "fan". While inhaling, we stretch the left hand up as high as possible, the right hand, half-bent at the elbow, goes down. On the left side of the body, a costal arch is formed, as it were, convex outward. As you exhale, pull your right hand up, and the left goes down. And so, changing hands, repeat 2-3 times. At the end, both hands are raised up and, as you exhale, slowly lower through the sides. Repeat exercise 1 once. Relax.
Exercise 4
Starting position: hands on knees, back straight, chin up. Gently tilt your head to the left, making sure that the body does not move. Then slowly return to the starting position. We tilt our head to the right. Again, very carefully (!) Tilt the head to the left and from this position turn the chin to the left shoulder. With the chin down, we make a semicircular movement to the right shoulder. And in the opposite direction. 1-2 more times, as anyone wishes, but without straining.
Exercise 5
Relax both hands, lower along the body. Straighten your left arm and place it on your right thigh, palm outward. The arm should be extended at the elbow joint. Watch your posture. Raise your right hand forward and up to shoulder level, palm up. In this position, we gradually take the arm out and back, turning the body and head behind it. It should pull a little, but not be painful (this is very important!). The trunk should not deviate to the left. When we have reached the point where it is no longer possible to turn further, we turn our head to the left, leaving the arm behind and the body deployed. Then we raise the right hand gradually upward, turning the torso to its original position, lower the straight right hand on the left thigh (fingers extended, palm outward), while the left hand falls along the torso. Raise your left arm forward and up to shoulder level, palm up. We repeat everything that we did before, now to the left side. Repeat a couple of times.
Exercise 1 Straighten the torso, raise the chin, straighten the shoulders, stretch the arms along the body, relax, fingers “fan”. We pull the shoulders up, take them back, trying to connect the shoulder blades with each other. We lower the shoulders abducted in this position down (figuratively we imagine that we have squeezed a postage stamp between the shoulder blades, which we must hold and lower down). Then lower the shoulders forward, down. And we repeat: while inhaling, we raise our shoulders up and again “clamp the postage stamp”, and as we exhale, we lower them down. Again. Exercise 2 While inhaling, straight arms are raised forward upward, above the head (press the biceps of the hands as close as possible to the ear). As you exhale through the sides, lower your arms along the body. We repeat this exercise at a calm pace. Pay attention that on exhalation the torso does not deviate back, keep straight. Exercise 3 Starting position: back straight, raise your chin, stretch your arms up, fingers "fan". While inhaling, we stretch the left hand up as high as possible, the right hand, half-bent at the elbow, goes down. On the left side of the body, a costal arch is formed, as it were, convex outward. As you exhale, pull your right hand up, and the left goes down. And so, changing hands, repeat 2-3 times. At the end, both hands are raised up and, as you exhale, slowly lower through the sides. Repeat exercise 1 once. Relax. Exercise 4 Starting position: hands on knees, back straight, chin up. Gently tilt your head to the left, making sure that the body does not move. Then slowly return to the starting position. We tilt our head to the right. Again, very carefully (!) Tilt the head to the left and from this position turn the chin to the left shoulder. With the chin down, we make a semicircular movement to the right shoulder. And in the opposite direction. 1-2 more times, as anyone wishes, but without straining. Exercise 5 Relax both hands, lower along the body. Straighten your left arm and place it on your right thigh, palm outward. The arm should be extended at the elbow joint. Watch your posture. Raise your right hand forward and up to shoulder level, palm up. In this position, we gradually take the arm out and back, turning the body and head behind it. It should pull a little, but not be painful (this is very important!). The trunk should not deviate to the left. When we have reached the point where it is no longer possible to turn further, we turn our head to the left, leaving the arm behind and the body deployed. Then we raise the right hand gradually upward, turning the torso to its original position, lower the straight right hand on the left thigh (fingers extended, palm outward), while the left hand falls along the torso. Raise your left arm forward and up to shoulder level, palm up. We repeat everything that we did before, now to the left side. Repeat a couple of times.
