Bragg exercises. Paul Bragg gymnastics: exercises for the spine

07.04.202027.05.2017

The talented figure in alternative medicine, Paul Bragg, became world famous thanks to the system of health-improving fasting he developed. But the researcher would not have lived to 95 years if he only cared about his health digestive system. Many years of studying the functions of the human body allowed Paul to put forward the following conclusion: “Well-being depends on the condition of the spine. Advanced age makes people weaker, as the spinal column becomes deformed and wears out. Most diseases of maturity and old age can be prevented if you do therapeutic exercises».

Paul Bragg used these principles to improve the health of himself, his relatives and patients. He was approached by people who had suffered from car accidents, sprains and severe work injuries. Bragg's set of exercises brought relief to those whom surgeons had given up on.

The researcher himself was cheerful, healthy and active until the very last day of his life. And this speaks first of all about the effectiveness of the system he developed.

Effects

The methodical implementation of Paul Bragg's exercises brings relief and changes in condition after just a couple of weeks of practice. After a month, the pain in the back area will decrease. The following results will also be clearly visible:

The muscles will become stronger and will be able to cope with heavy loads.
The endurance and flexibility of the spinal column will increase.
The body will begin to independently maintain a straight posture.
Will launch healing processes: normal blood circulation will be restored, internal organs will function better.
The body will get used to proper, deep breathing, which will ensure a better flow of oxygen to the brain.

The positive effects will persist for some time after the completion of the training complex. But you should continue to do the exercises even when your back feels better.

The spinal column ages due to regular unnatural stress. To reduce damage, preventative measures are necessary. This technique will help with this.

Principles of the complex

Paul Bragg believed that optimal functioning of the body is ensured by the regular use of all 640 muscles. Muscles that we do not use for years become thinner and atrophy. Therefore, it is not enough for the health of the spinal column. It also requires strong muscles to keep it stretched every day.

The researcher noted the following loads that need to be added to the complex:

Swimming. This type of exercise involves all types of muscles and straightens the spine, returning it to its natural state. Helps back health.
. A walking step is not enough: you need to try to use your whole body and move your arms in the same way as when swimming. Be sure to take deep and rhythmic breathing.
Training all types of muscles, especially the limbs and abdominals.

Paul Bragg's complex includes five exercises he developed. Maximum effect gives the correct distribution of loads by duration and intensity. Here are the most common mistakes that beginners do when starting classes:

Workouts for wear and tear. The body will not thank you for regular overload and will respond with a strike. By exceeding your body's limits, you do not speed up the healing process, but create barriers to continuing your activities. In addition, this approach can lead to serious injury.
Irregularity of loads. Today there are three classes a day, and tomorrow and the day after tomorrow - none. This regimen will not help the spine recover. After noticeable improvements in your condition, you can reduce the number of workouts to two or three per week, but this should be done gradually.

The Bragg Field set of exercises may seem difficult for patients with low levels of physical training, but after several repetitions the muscles begin to get used to the new type of load. This way you will increase your load without compromising your health.

First exercise

Take the “lying down” position (lie on your stomach and rise up, leaning on your palms and feet, limbs straight, legs shoulder-width apart). Now slowly lift your pelvis to the maximum point upward, arching your back. Only the back and pelvis should move, the legs and arms remain straight. Now lower your pelvis so that it almost touches the floor. Bend back, tilt your head up so that your neck also participates in the bend. Repeat.

This movement is effective as a remedy for headaches. In addition, it provides treatment for diseases of the digestive system and has a healing effect on the nerves of the eyes, head and digestive tract. Starts recovery nervous system after overload. It must be performed at the slowest pace possible. This gives the body a full load and allows you to feel changes in the position of the spinal column during tension and relaxation. Feeling this difference is a sign that the movement is being performed correctly.

Perform this movement with caution if you have the following health problems:

High blood pressure. Start the exercise carefully, rocking your pelvis up and down for small distances. Then gradually increase the amplitude until you reach the maximum.
Problems with the neck and lower back. Do not straighten the spinal column to the maximum, so as not to cause worsening of the condition.
Overweight. The movement puts stress on the wrist joints. Overweight coupled with regular repetition can lead to premature wear and tear and joint pain. Perform carefully, focusing on your own feelings.

This is one of the simplest movements in the Field complex; it does not require prior preparation. Every workout should start with it.

Second exercise

Take the “lying support” position again and lift your pelvis up, arching your back. Now twist your pelvis in left side all the way, while simultaneously lowering your left side as far down as possible. Make sure your elbows and knees remain straight. Then return to starting position and repeat the movement to the right. Repeat.

During the day, we rarely twist our spine along its axis. This movement adds the missing load, due to which the spinal column and ligamentous apparatus are better stretched and warmed up. Provide effective treatment problems with the liver and kidneys by stimulating the corresponding nerves. Patients suffering from chronic diseases of these internal organs, will feel relief after performing this movement regularly.

There are no contraindications to twisting the pelvis, but not everyone will be able to perform this exercise correctly the first time. Therefore, it is important to perform it as slowly as possible - this allows you to concentrate on the sensations of stretching and better control the process. Even after repeated practice, this movement remains the most difficult in the complex.

Third exercise

Sit on the floor, legs shoulder-width apart, knees bent, hands resting on the floor behind your back. Now lift your pelvis so that your spine is in a straight, horizontal position. Make sure that there is no jerking: it is not the legs and arms that should work, but the muscles of the back and pelvis. Lower yourself back. Unlike the previous movements, this one must be performed at a fast pace, repeating the lifts rhythmically.

This exercise leads to overall strengthening of the spine and relief from symptoms of chronic diseases. Rapid, repetitive exercise stretches the spine while activating all nerve centers. The muscle complex responsible for correct posture is toned. Treatment of stagnant back problems is carried out. The pain in the pelvic area goes away, the condition of the cartilage and muscles is normalized.

The movement can be performed by people with any level of physical fitness, there are no contraindications. A couple of repetitions at a slow pace is usually enough to understand the principle of loading and move on to fast rhythmic execution.

Fourth exercise

Lie on your back and stretch well. Feel the work of the spinal muscles, the stretching of the spinal column. Then pull up bent knees to the chest, holding them with your hands. Continue to hold your legs, but as you do you want to push your hips and knees away from you. The head should be raised, the chin should try to touch the knees. Stretch like this for five seconds, then straighten up to the starting position.

Movement has a broad preventive effect, leading to general condition body and internal organs into harmony. With its help, diseases of the digestive tract are treated, thanks to which it brings relief to patients suffering from stomach problems. Perfectly kneads the spinal column, ensures restoration of strength and tone.

Chronic back pain.
Hernia of the spinal column.
Problems with the lower back ().
Problems with the cervical spine.

To avoid causing a pinched nerve, you should stick to a lighter form of movement. Gently pull your knees to your chest and, holding them with your hands, freeze in this position for five seconds. Then straighten up and repeat, slightly increasing the fixation time. If after several minutes of holding the pain does not appear in the back discomfort, you can go to full version.

Fifth exercise

Take a “lying support” position (as in exercise 1) and lift your pelvis as high as possible. Make sure your limbs are shoulder-width apart and your head is down. Now, slightly bending your knees and elbows, make several circles around the room. Feel how the spinal-brachial complex stretches.

This movement simultaneously stretches the spine and makes it longer. Due to active stimulation of the intestines, age-related diseases associated with gastrointestinal tract. Chronic diseases of internal organs are treated. The activity of the digestive system is normalized.

Patients with hypertension should perform the exercise with caution. While the head is lowered, blood flows to the brain much more intensely. This may cause the condition to worsen.

To be successful, training must be done every day. You need to perform all the movements in turn, without skipping anything or rearranging the order. After a noticeable improvement in your condition, you can gradually move on to the preventative version of the complex (these are the same exercises, but only twice a week).

Other useful tips:

The number of repetitions should depend on the level of training and well-being. Contraindications should be taken into account. If the movement seems too difficult, it is enough to repeat it up to 3 times daily. In just a few days you will be able to increase the number of repetitions. The norm is ten repetitions or more for each exercise. The whole complex should take about half an hour a day.
The duration of the complex in a health (daily) mode depends on the severity of problems with the spine and how long ago they appeared. Focus on your own feelings, but remember: positive changes how you feel after a couple of weeks is just the beginning of the process. This means you are performing the movements correctly and need to continue.
There's no need to be a hero. Monitor the load on your muscles and avoid overwork. Unpleasant pain in muscles and joints while performing a set of exercises indicates that it’s time to take a break.
Learn to distinguish between “helpful” and “harmful” pain. Sometimes painful sensations after training are a signal of muscle growth and strengthening. This pain goes away on its own after a couple of days of exercise. It is not an indication for stopping classes.

For maximum efficiency of the complex Paul Bragg advises relying less on cars and elevators and walking whenever possible. At the same time, it is not enough to just go the whole way on your own two feet: move at a good pace, maintaining your posture and maintaining deep, rhythmic breathing. When climbing stairs, do not put the load on your arms and shoulders: grab the railing less, walk more with a straight back. These recommendations will help you get the maximum benefit from your classes and maintain positive effect during the day.

A sedentary lifestyle has become so deeply ingrained in the life of the average person that vicious circle home-work leads to health problems and psychological breakdowns. Paul Bragg, the author of the method of healthy fasting based on the book “The Miracle of Fasting,” also became known for his recommendations on the health of the spine, as the core on which the functioning of all systems and organs depends. According to Paul Bragg, if you perform exercises for the spine every day, you can significantly improve the quality of life, lengthen the spine, strengthen muscle corset, train internal organs, increasing endurance, correct posture. What kind of exercises for strengthening the spine by Paul Bragg can so turn a person’s life around and restore health, find out from this article.

Who is Paul Bragg: introduction to the healing technique

This man has many names: businessman and showman, naturopath and healthy lifestyle promoter, alternative medicine activist in the USA, author of the book “The Miracle of Fasting.”

Bragg tried all the knowledge that he propagated on himself. An adherent of a healthy lifestyle, Paul Bragg was very active, worked 12 hours a day and almost never got sick. He surfed, swam, went hiking, and wrote books on the topic of health and longevity.

The author of the methodology considered the key points of a healthy lifestyle to be: rational nutrition, fasting, activity, and. Paul Bragg reduced all troubles to one reason: the spine - if at least one of the vertebrae does not function correctly, the organs for which it is responsible begin to suffer and the person gets sick.

Paul Bragg identified three enemies of a healthy spine:

Physical inactivity – lack of full body activity invariably leads to relaxation of non-working muscles. As a result, the vertebrae weaken, cannot move with the full range of motion, and become overgrown with salts. Only gymnastics for the spine can solve the problem of physical inactivity and improve the health of the body as a whole.
Injuries – also include blows, bruises, improper weight distribution when walking, excessive physical activity– all this deforms the spinal column, leading to lower back pain, the development of osteochondrosis and scoliosis, curvature of the spine and deterioration of posture.
Stress – the destructive properties of which are known to everyone: excessive worries, inconsistency with one’s thoughts, overexertion is not good for health.

The only thing that can change the situation, relax the spine, strengthen the muscle corset and normalize posture is exercises to strengthen the back muscles. Just 5 exercises to strengthen the spine should be performed at home every day and positive results will be visible after 2 weeks of regular training.

Paul Bragg gymnastics: exercises for the spine

Exercise No. 1 – Cat

Starting position: Lie on your stomach and place your hands and toes on the floor.

Lift your pelvis up, arching your back.
Straighten your knees, stretch your beard towards your sternum.
There should be a distance of 20 cm between the legs.
Lower your pelvis to the floor, throw your head back, and also arch your back.

Exercise No. 2 – Rolls to the side

Starting position: Lie on your stomach and place your toes and palms on the floor.

Without lifting your toes off the floor, turn your pelvis to the left, lowering your thigh as far as possible.
The head moves with the body.
Next, turn to the right side and do the same. Elbows and knees should be straight.

Exercise No. 3 – Pelvic lifts

Starting position: Sit on the floor, place your hands behind your back, bend your knees and place your feet on the floor.

Raise your pelvis so that your torso forms a single straight line.
Hold the position for 2 seconds and lower your pelvis down.
You can perform the exercise at a fast pace.

Exercise No. 4 – Pull-up of the head

Starting position: Lie on your back on the floor. Bend your knees and pull them towards you, clasping your feet with your hands.

Raise your head to touch your chin to your knees.
Hold the pose for 2-3 seconds and lower your head to the floor, relaxing your abs and back muscles.

Exercises No. 5 – Walking on the floor on your hands and feet

Starting position: Stand straight and bend forward. Place your hands on the floor.

Without straightening your back, walk in a bent position on the floor.
Do not make sudden movements to avoid pinching nerves.

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.

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 humerus with the upper arm bones. The movements of the vertebrae relative to each other are limited, but in general the spine is a very flexible structure.

If the vertebrae move slightly, they compress the nerves and blood vessels that come from them. In this case, normal blood circulation is disrupted, the pinched nerves go numb, and therefore those organs to which the nerves and blood vessels are connected begin to ache. The greater the displacement, or subluxation, the more serious the disease.

Most often, subluxations occur in cervical spine, since he 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.

The famous American nutritionist Paul Bragg proved from his own experience that the condition of the body directly depends on the health of the spinal column. His exercises are aimed at stretching the intervertebral discs, so that the joints maintain their mobility.

In order to reduce the load on the spine and at the same time strengthen muscle mass on your back, you can do gymnastics. A specially designed set of exercises helps restore blood supply and joint mobility.

Using exercises to stretch the spinal discs, you can:

strengthen and tone the muscles of the back, abdomen, and side muscles;
increase the elasticity of intervertebral discs;
straighten your posture;
get rid of pain;
enjoy full breath.

There are also contraindications for such exercises:

severe pain from the back;
exacerbation of any diseases of the spine;
increased body temperature;
inflammatory process in.

In order not to harm your health, but, on the contrary, to strengthen it, you must adhere to a number of rules. The whole complex consists of 5 exercises that must be repeated 2-3 times at the beginning of the course. Their number should gradually be increased up to ten times. However, classes should be kept within 30 minutes.

By doing gymnastics using this method, a person begins to notice a general improvement in well-being after about half a month.

During the first lessons, beginners may experience muscle pain, which is due to the production of lactic acid. Therefore, it is very important to listen to your body!

When strong pain, it is better to pause classes and then continue when the body is ready for it.

Thanks to this activity, the digestion process improves, tense eye muscles. This exercise is also great for preventing eye strain.

Before starting the task, you need to fix your entire torso in the correct starting position: lie down on the floor and spread your legs shoulder-width apart. Then you need to raise your pelvis as much as possible so that it is located above your head and your back is arched.

The body rests on the elbows, palms and knees. Having fixed the torso in this position, it is necessary to lower the pelvis back as much as possible, and the limbs should be straight.

You need to exercise carefully, without rushing.

For people with diseases of the spine or neck, this exercise is contraindicated.

This training allows you to develop stretching of the spinal column and stretches the ligaments, and also corrects the functioning of the kidneys and liver.

We leave the starting position of the body the same. Then we raise the pelvis as high as possible and turn it to the left, lowering it down, while the limbs should remain straight. Next, we repeat the movements, only the right side should drop as low as possible.

For the exercises to be effective, it is necessary to monitor the smoothness of movements, as well as achieve a feeling of stretching of the spine.

This exercise is suitable for absolutely all people without restrictions, but it is still better to avoid overexertion.

Helps strengthen the spinal and lateral muscles that support the spine in a stretched position. Excellent for developing vertebral cartilage and pelvis.

Here, the starting position is sitting on the buttocks, with straight arms, which are located behind, and bent legs in front, as the fulcrum. Now you need to raise your hips until your spine reaches a horizontal position. At the same time, the legs are also bent and apart. Then you need to return to the starting position.

This exercise has no contraindications. And it is better to perform it with increasing speed, when the movements become almost automatic.

How to do the exercises

Paul Bragg believed that all 640 muscles needed constant training human body. Any muscle atrophies without load. That is why it is important not only to perform exercises for the spine, but also:

do exercises for arms, legs, abs;

engage in walking - just walk, vigorously performing swimming movements with your arms and at the same time measuredly, but be sure to breathe deeply;

The Bragg system is based on only 5 exercises. They must be carried out systematically. It is very important not only to turn training into a system, but also to correctly calculate your strength. It takes time to change the features and cope with disorders of the spine and your internal organs that have developed over the years. Avoid making the most common mistakes:

do not exceed the load they can withstand. This will not only not speed up results, but will also harm your health.

Even when you feel noticeable improvements in your well-being, do not stop doing the exercises.

Five Paul Bragg exercises for the spine

Exercise 1

Effect: has a positive effect on the nerves of the eye muscles, head, stomach and intestines.

relieves eye strain, prevents and reduces headaches, promotes good absorption of food.

I. p.: lying on your stomach face down, resting on your hands and feet (lying position), feet shoulder-width apart.

Execution: lift your pelvis above your head, while simultaneously arching your back, while resting your body only on your palms and toes, keeping your knees and elbows straight. Head down. Then lower your pelvis almost to the floor without bending your arms and legs. Raise your head, sharply throw it back (at this moment the spine is as tense as possible).

Management: do the exercise very slowly. Raise and lower your pelvis with maximum amplitude, arching your back. Lower, raise, lower again. The change in tension and relaxation of the spine that occurs during the exercise will certainly bring relief if the exercise is performed correctly.

Contraindications. Problems with the lumbar and cervical spine - hyperextension of the spine can negatively affect well-being.

Increased blood pressure- it is permissible to perform the exercise starting with a minimum amplitude with a gradual increase in it: you should start from a lying position, gradually rocking the body up and down.

Excess weight requires careful execution with attention to the wrist joints, which bear the main load.

Exercise 2

Effect: twists the spine along its axis, stretching it and helping to knead the ligaments, stimulates the nerves that regulate the functioning of the kidneys and liver.

Preventive and therapeutic value: brings relief from liver and kidney diseases caused by disorders of nervous regulation. Improves the functioning of apathetic liver, hardened, decrepit kidneys.

I. p.: the same as in exercise 1.

Execution: lift your pelvis while arching your back and leaning on your straight arms and legs. Then turn your pelvis as far as possible to the left, while lowering your left side as low as possible. After this, rotate your pelvis to the right, lowering your right side. Arms and legs remain straight at all times.

Management: perform very slowly, mentally imagine how you are stretching your spine. You may not succeed in the exercise right away - it is important not to retreat, do it little by little, and not overexert yourself. Keep in mind that even with experience, this exercise remains quite difficult.

Contraindications. This exercise has no contraindications, but requires strict adherence to all recommendations.

Exercise 3

Effect: has an effect on each nerve center against the background of relaxation of the entire spinal column, normalizes the condition of the pelvic area. Strengthens the muscles that support the spine in a stretched state.

Preventive and therapeutic value: stimulates the growth of vertebral cartilage.

I. p.: sitting on the floor, leaning with straight arms on the floor slightly behind the body, legs bent.

Execution: lift your pelvis until your spine is horizontal, supported by straight arms and bent legs apart. Smoothly return to I. p.

Management: Having mastered the exercise, perform it at a fast pace, raising and lowering your pelvis several times.

Contraindications. This exercise, like the previous one, has no contraindications.

Exercise 4

Effect: normalizes the functioning of the stomach, stretches the spine.

Preventive and therapeutic value: makes the body more balanced and harmonious.

I. p.: lying on your back, arms to the sides, legs extended.

Execution: bend your knees, pull them to your chest, clasping them with your arms. Without removing your hands, begin to push your knees and hips away from your chest. At the same time, raise your head and pull your chin towards your knees. Stay in this position for 5 seconds. Return smoothly to I. p.

Contraindications. If you have problems with the lumbar region or a herniated disc, performing the exercise can lead to a pinched nerve.

If you have these diseases, you should perform a lighter version: carefully pull your knees to your chest and, clasping your legs with your arms, remain in this position for a few seconds at first, gradually increasing this time to several minutes. Only after this, taking into account your feelings, can you begin to perform the entire exercise.

Exercise 5

Effect: lengthens the spine, stimulates the colon.

Preventive and therapeutic value: prevention of gastrointestinal disorders.

I. p.: the same as in exercise 1.

Execution: arch your back, lifting your pelvis high. Rely on straight arms and legs, the distance between the palms and feet should not be too large. The head is lowered down. Remaining in this position, walk around the room, your legs should be slightly bent.

Contraindications. If you have hypertension, the process of performing this exercise increases blood flow to your lowered head.

Frequency of classes

1. It is necessary to perform the entire set of exercises at least once a day. After you feel better, the number of classes can be reduced to 2 times a week.

2. At first, each exercise should be performed 2-3 times. After a few days, the number of repetitions increases to 5 or more times. If you are physically prepared, then after a week, and perhaps even earlier, you will be able to perform the exercises more than 10 times without much difficulty. It is optimal to spend 20-30 minutes a day on a set of exercises.

3. Most people notice positive changes already 2-3 weeks after starting classes. However, it takes much longer to completely restore and strengthen the spine - it all depends on what kind of disorders you have and how long ago they appeared.

4. Consider the condition of your body. Be careful - try to avoid overwork.

5. Listen especially carefully to yourself and your health in the first week of classes. Perform the exercises slowly, focusing all your attention on the sensations that arise. The appearance of pain and fatigue should serve as a signal to take a break. Very quickly, with regular exercise, your performance will increase and your muscles will become stronger.

6. Remember that pain also signals that the muscles have begun to work more actively than before. Therefore, the mere occurrence of pain, for example, at the end of classes or the next day, should not stop you. This is the “right pain” that tells you that the muscles are growing. If you do not stop exercising, it will go away after 2-3 days.

You need to stand and sit correctly

Posture exercise

In addition to performing the basic system of Bragg exercises, it is useful to learn to walk and sit with correct posture. The exercise that Paul Bragg proposes for this purpose includes a natural mechanism for regulating the condition of the spine. You need to do it as follows:

I. p.: standing with your back to the wall, legs slightly apart, arms down. The back of the head, shoulders, calves and heels touch the wall. It is necessary to strive to ensure that the distance between the lower back and the wall is no more than the thickness of a finger.

Execution: tuck your stomach, stretch your neck up a little, slightly raise and straighten your shoulders, bend your knees a little. Listen to the sensations that arise in your body. Pay attention to the muscles of the abdomen and back. Remember these correct feelings.

Aim to maintain this position against the wall for more than a minute without experiencing discomfort. Then take a step forward, trying to maintain the same balance of tension and relaxation in the muscles that was present in them while you were at the wall. Stop, get used to this state, fixing your attention on how consistent the sensations in your body are with those at the wall. Then, maintaining your posture, you need to take 2-3 steps, gradually moving on to walking. Walking is also done slightly legs bent. Your legs should spring when walking. If they remain rigid, the spine shakes more, which in itself is unfavorable. Try to maintain your posture even when walking normally.

How to sit correctly

To maintain posture, it is important what you sit on: it turns out that the greatest stress on the intervertebral discs occurs when we sit on a seat that is too soft. Which chair is better to choose so as not to harm your spine? His seat should be hard and straight and no longer than his hip. The chair should not be too high: its height should match the length of the leg from the floor to the beginning of the thigh. The back should follow the curve of the spine.

If you have chosen the “right” chair, maintaining correct posture is up to you. You must sit observing the following rules:

· try to rest the base of your spine on the back of the seat so that your back fits snugly against the back of the chair; the stomach should not be relaxed, but hard and elastic, the shoulders should be straightened and the head raised;

· do not cross your legs - this position causes pain in the lower part of the spine, leads to diseases of the genital organs, and impairs blood circulation in the legs;

· sit down easily and softly, without flopping or hitting your spine; the head is directed forward and upward, and the body weight falls only on the feet, ankles and hips;

· even if at first it seems quite difficult for you to sit this way, do not rush to change position, soon you will feel that when you sit this way, your muscles are as relaxed as possible and have the opportunity to fully relax.

Paul Bragg's main advice, which combines all the recommendations, is very short: lead an active lifestyle! Try:

· get from work to home on foot, at a good pace;

· do not use the elevator;

· climb stairs without holding onto walls and railings;

raise high chest and head.

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