Bragg exercises. Gymnastics Paul Bragg: exercises for the spine

07.04.202027.05.2017

Talented figure in alternative medicine, Paul Bragg, became world famous thanks to the system of fasting he developed. But the researcher wouldn't have lived to 95 if he only cared about his health. digestive system. A long-term study of the functions of the human body allowed Paul to put forward the following conclusion: “Health depends on the condition of the spine. A solid age makes people weaker, as the spinal column deforms and wears out. Most diseases of maturity and old age can be prevented if therapeutic gymnastics».

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

The researcher himself was alert, healthy and mobile 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 the exercises of Paul Bragg brings relief and changes in the state after a couple of weeks of classes. After a month, pain in the back area will decrease. The following results will also be clearly visible:

Muscles will get stronger and will be able to cope with heavy loads.
Endurance and flexibility of the spinal column will increase.
The body will begin to maintain a straight posture on its own.
will start health processes: normal blood circulation will be restored, internal organs will work better.
The body will get used to proper, deep breathing, which will provide a better flow of oxygen to the brain.

Positive effects will persist for some time after the completion of the training complex. But you should continue to do the exercises, even when the back is better.

The spinal column is aging due to regular unnatural loads. To reduce the damage, preventive measures are needed. This technique will help with this.

The principles of the complex

Paul Bragg believed that the 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, for the health of the spinal column is not enough. Strong musculature is also needed to keep it stretched daily.

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

Swimming. This type of load involves all types of muscles and straightens the spine, returning it to its natural state. Helps back health.
. The walking step is not enough: you need to try to use the whole body and move your arms in the same way as during swimming. Be sure to breathe deeply and rhythmically.
Training of all types of muscles, especially limbs and abdominals.

The Paul Bragg complex includes five exercises developed by him. 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. The body will not thank you for regular overloads and will respond with a strike. By exceeding the limits of your body, you do not accelerate the healing process, but create obstacles to the continuation of classes. In addition, this approach can lead to serious injury.
Irregular loads. Today there are three classes a day, and tomorrow and the day after tomorrow - none. This mode will not help the spine to recover. After noticeable improvements in the condition, you can reduce the number of workouts to two or three per week, but this should be done gradually.

Paul Bragg's set of exercises may seem difficult to patients with low levels of physical training, but after a few repetitions, the muscles begin to get used to a new type of load. Thus, you will increase the load without compromising health.

First exercise

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

This movement is effective as a means of combating headaches. In addition, it provides treatment for diseases of the digestive system, has a healing effect on the nerves of the eyes, head and digestive tract. Starts recovery nervous system after overload. It must be done at the slowest pace possible. This gives the body a full load and allows you to feel the 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.

Move with caution if you have the following health problems:

High pressure. Begin the exercise gently by rocking your pelvis up and down for short distances. Then gradually increase the amplitude until you reach the maximum.
Neck and back problems. Do not unbend the spinal column to the maximum, so as not to cause deterioration.
Excess weight. The movement loads the wrist joints. Overweight coupled with regular repetitions can lead to premature wear and joint pain. Do it 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

Again, take the “lying emphasis” position and lift the pelvis up, arching your back in an arc. Now twist the pelvis to the left until it stops, while lowering the left side as far down as possible. Make sure your elbows and knees remain straight. Then return to initial position and repeat the movement right side. Repeat.

During the day, we rarely twist the spine along the 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 due to the stimulation of the corresponding nerves. Patients suffering from chronic diseases of these internal organs will feel relief after doing 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, bent at the knees, 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 jerk: not the legs and arms should work, but the muscles of the back and pelvis. Drop back. Unlike the previous movements, this must be done at a fast pace, rhythmically repeating the rises.

This exercise leads to a general strengthening of the spine and getting rid of the symptoms of chronic diseases. Rapid, repetitive exercise stretches the spine while simultaneously activating all the nerve centers. The muscle complex responsible for correct posture is brought into tone. Back problems are being treated. Pain in the pelvic area disappears, the state of cartilage and muscles returns to normal.

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 the load and move on to fast rhythmic execution.

Fourth exercise

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

Movement has a broad preventive effect, leading to general state body and internal organs in harmony. With its help, the treatment of diseases of the digestive tract occurs, due to which it brings relief to patients suffering from stomach problems. Perfectly kneads the spinal column, provides restoration of strength and tone.

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

In order not to provoke a pinched nerve, you should adhere 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 a few minutes of holding in the back does not appear discomfort, you can go to the full version.

Fifth exercise

Take the “lying emphasis” position (as in exercise 1) and lift the pelvis as high as possible. Make sure that the limbs are shoulder-width apart and the head is lowered. Now, with your knees and elbows slightly bent, do a few circles around the room. Feel how the spinal-shoulder complex stretches.

This movement simultaneously stretches the spine and makes it longer. Due to the active stimulation of the intestine, age-related diseases associated with gastrointestinal tract. Treatment of chronic diseases of internal organs is carried out. The activity of the digestive system is normalized.

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

To be successful, classes must be held every day. It is necessary to perform all movements in turn, without missing anything and without rearranging the order in places. After a noticeable improvement in the condition, you can gradually move on to the preventive version of the complex (these are the same exercises, but only twice a week).

Other helpful 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. After 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-improving (daily) mode depends on the severity of problems with the spine and the duration of their occurrence. Focus on your own feelings, but remember: positive changes in well-being in a couple of weeks - this is only the beginning of the process. This means that you are performing the movements correctly and you need to continue.
Don't be heroic. Watch the load on the muscles and do not allow overwork. Unpleasant pain in muscles and joints during a set of exercises suggests that it's time to take a break.
Learn to distinguish between "helpful" and "harmful" pain. Sometimes pain after a workout is a signal of muscle growth and strengthening. Such pain goes away on its own after a couple of days of exertion. It is not an indication for the termination of classes.

For maximum efficiency of the complex Paul Bragg advises to rely less on cars and elevators and to walk whenever possible. However, it is not enough to just walk all the way on foot: move at a good pace, maintaining your posture and maintaining deep, rhythmic breathing. Climbing the stairs, do not shift the load on your arms and shoulders: grab the railing less, step more with a straight back. These tips will help you get the most out of your workout and keep your positive effect during the day.

A sedentary lifestyle is so deeply rooted in the life of an ordinary 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 do exercises for the spine every day, you can significantly improve the quality of life, lengthen the spine, strengthen muscle corset, train internal organs, increase endurance, correct posture. What exercises to strengthen the spine of Paul Bragg can so turn a person's life around and restore health, find out from this article.

Who is Paul Bragg: an introduction to the method of recovery

This man has many names: a businessman and showman, a naturopath and a promoter of a healthy lifestyle, an activist in alternative medicine in the United States, the author of the book "The Miracle of Fasting."

All the knowledge that promoted, Bragg tried on himself. Adherent to a healthy lifestyle, Paul Bragg was very active, worked 12-hour days and almost never got sick. He surfed, swam, went hiking, wrote books on the topic of health and longevity.

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

Paul Bragg identified three enemies of a healthy spine:

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

The only thing that can change the situation, relax the spine, strengthen the muscle corset and normalize posture - exercises to strengthen the back muscles. Only 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.

Gymnastics Paul Bragg: exercises for the spine

Exercise #1 - Cat

Starting position: Lie on your stomach and rest your hands and socks on the floor.

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

Exercise number 2 - Rolls to the side

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

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

Exercise #3 - Hip Raises

Starting position: Sit on the floor, place your hands behind your back, bend your knees and rest 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 number 4 - Pulling 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.

Exercise number 5 - Walking on the floor on hands and feet

Starting position: Stand up straight and lean forward. Rest your hands on the floor.

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

Paul Bragg

healthy spine

Foreword

What associations do you have when you hear the name of Paul Bragg? Most likely, you remember about the diet and fasting according to his system.

Recently, more and more often they recall the saying of the ancients: "A person is as young and healthy as his spine is flexible and healthy." Bernard Macfaden, who is called one of the "fathers" physical culture and with whom P. Bragg worked, he believed that each person, by strengthening and stretching the spine, can “become younger” physically by 30 years.

Recently, it has also been often said that the causes of diseases, especially if there are many of them, must 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 very popular. But they are unlikely to help you if you perform only them, not thinking about posture, or about the need to be able to walk, stand and even lie down, or about much else.

The greatest effect, as in any other business, and even more so in recovery, gives system but not its individual parts. The P. Bragg system is no exception. But we sometimes have no time to understand even the basics of any system, not to mention the subtleties, hence the disappointment. In addition, the remark of Bragg himself, which, as a rule, is often forgotten for some reason, is also important:

I believe that before embarking on the implementation of my health program, it is necessary to consult with your doctor.

So why is P. Bragg's program for improving the spine attractive? What is so unique about her?

It would seem that Bragg did not discover anything new. Everything is as old as the world. 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 in which Paul Bragg lived. But, according to some scientists, Bragg's merit is already in the fact that he proved with his life: what we call - sometimes skeptically - in a healthy way life, is not just of great, but of great importance for a long, and most importantly, “healthy” life. In other words, for a long life without disease.

So, P. Bragg considered the cause of many diseases to be an abnormal condition of the spine that occurs due to various circumstances: incorrect posture, exorbitant loads, sharp shocks, etc. And hence the diseases of various internal organs, because a certain nerve is responsible for the work of each of them originating from the spinal cord. It was in order to help the self-healing of the body that he developed exercises for the spine. But that is not all. Let's turn to Bragg himself:

However, I do not believe that only these exercises can restore health. You must follow a well-designed health program that includes proper nutrition, good rest and a number of other measures...

In fact, we are back where we started. Exercise alone won't help. It is always better to start with the basics - with the structure of the spine. Then it will be clear why the spine is given special attention when talking about restoring health.

It is argued that the slightest violation in the spine adversely affects the state of other organs, it 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, unwanted changes occur in the spine, which increase by the age of 40, and by the age of 50, spinal diseases are found in about 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, as far as possible, are presented not only the statements of Paul Bragg concerning a particular problem, but also the comments of specialists. After all, 30 years have passed since the death of the famous naturopath. And 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 a well-forgotten old,” says the saying. This is partly true. But, having remembered this old one, one should still not reject the new one, if only because sometimes it is useful to critically review this very old one...

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 tent of the circus, then the awning 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 - sacrum) and coccygeal ( most often - one bone out of 3-4 vertebrae).

In shape, 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 form, part of the load of a person's weight is transferred to the paravertebral ligaments, and the shocks when running or walking are softened. Strictly speaking, cartilage also contributes to mitigation of shocks - a dense elastic tissue that covers the outer surface of the joints. 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, unbend, etc. The most mobile are the cervical and lumbar regions, thoracic region has less mobility.

In the middle of each vertebra is a vertebral process, from which, in turn, lateral processes lead. They protect the spinal column from external impacts. Nerve fibers depart from the spinal cord through openings in the arches of the vertebrae, serving various parts of the body (Fig. 2).

The sensory nerve roots that control taste, touch, smell, hearing, and vision attach to the back of the spinal cord, while the motor nerve roots that control body muscle function attach to the front. Thus, 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, articulated - elbow, rod - ulna and radius, sliding - spine, angular (angular) - wrist. All of them differ in structure and breadth of the range of motion. Yes, the most wide range- at the joints that connect humerus with 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 are slightly displaced, then they compress the nerves and blood vessels that extend from them. In this case, normal blood circulation is disturbed, the pinched nerves become numb, and therefore those organs with which the nerves and blood vessels are connected begin to hurt. The greater the displacement, or subluxation, the more serious the disease.

Most often, subluxations occur in cervical region because it is the most mobile. Often the 1st and 4th cervical vertebrae, the 2nd, 5th and 10th thoracic, 2nd and 5th lumbar vertebrae are injured. However, this does not mean that the rest of the vertebrae always remain intact and intact.

A complex system of muscles controls human movements. Without muscles, the skeleton would be just an immovable connection of bones. Thus, 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 movements with the body, etc.

It is known that by the age of 60–70 a person, as a rule, becomes a few centimeters shorter. Moreover, the usual measurements of height in the morning and in the evening show that by the evening a person becomes shorter. Why is this happening? The fact is that over time, as a result of a wrong lifestyle, in particular due to lack of exercise, the muscles flake, the spine becomes stiff. Therefore, cartilage and discs are destroyed, blood in neighboring tissues circulates poorly, 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 stooped, and even slightly drag their legs. It is clear that over time a habit is developed to walk in this way. As a result, the cartilaginous intervertebral discs become flattened, thinner, and when they are rubbed against each other, pain occurs, as the depreciation capacity of the spine decreases, the vertebrae pinch the nerves extending from the spinal cord.

The famous American nutritionist Paul Bregg proved from his own experience that the state 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 retain their mobility.

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

With the help of exercises for stretching the vertebral discs, you can:

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

There are contraindications for such exercises:

severe pain in 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, which must be repeated at the beginning of the course 2-3 times. Their number should be gradually increased up to ten times. However, classes should be kept within 30 minutes.

Doing gymnastics according to this technique, a person begins to notice a general improvement in well-being after about half a month.

At the first lessons, beginners may experience muscle pain, which is due to the production of lactic acid. That's why it's important to listen to your body!

When there are strong pain, it is better to suspend classes, and then continue when the body is ready for this.

Thanks to this activity, the digestion process improves, tense eye muscles. Also, the exercise is great for the prevention of eye strain.

Before starting the task, it is necessary to fix the entire body in the correct starting position: we lie down on the floor and spread our legs shoulder-width apart. Then it is necessary to raise the pelvis as much as possible so that it is located above the head, and the back arches.

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

You need to do it carefully, without rushing.

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

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

We leave the initial 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 already fall as low as possible.

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

This exercise is suitable for absolutely all people without restrictions, but it is still better not to overvoltage.

It helps to strengthen the dorsal and lateral muscles that support the spine in a stretched position. Perfectly develops vertebral cartilage and pelvis.

Here, the starting position is sitting on the buttocks, while the straight arms, which are located behind, and the bent legs, in front, serve as the fulcrum. Now you need to raise your hips until the 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 in the absence of load will atrophy. That is why it is important not only to perform exercises for the spine, but also:

do exercises for arms, legs, abs;

walk - just walk, energetically performing swimming movements with your hands and at the same time measured, but be sure to breathe deeply;

The basis of the Bragg system is made up of 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 the disorders of the spine and your internal organs, which have developed over the years. Don't make the most common mistakes:

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

even when you feel a noticeable improvement in well-being, do not stop exercising.

Five Field 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 digestion of food.

I. p .: lying on the stomach face down, leaning on the hands and feet (position "lying emphasis"), feet shoulder-width apart.

Performance: raise the pelvis above the head, at the same time arching the back in an arc, while the body rests only on the palms and toes, knees and elbows are 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 the pelvis with maximum amplitude, arching your back. Lower, raise, lower again. The change in tension and relaxation of the spine during the execution, if the exercise is performed correctly, will certainly bring relief.

Contraindications. Problems with the lumbar and cervical spine - overextension of the spine can adversely affect well-being.

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

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

Exercise 2

Effect: twists the spine along the axis, stretching it and contributing to the kneading of the ligamentous apparatus, stimulates the nerves that regulate the functioning of the kidneys and liver.

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

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

Performance: Raise your pelvis while arching your back and leaning on straight arms and legs. Then turn the pelvis as much as possible to the left, while lowering the left side as low as possible. After that, turn the pelvis to the right, lowering the right side. The arms and legs remain straight at all times.

Management: do it very slowly, mentally imagine how you stretch your spine. Perhaps the exercise will not work out for you right away - it is important not to retreat, to do a little, not to overstrain. Keep in mind that even with gaining 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 state of the pelvic region. Strengthens the muscles that keep the spine in a stretched state.

Preventive and curative 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.

Performance: raise the pelvis to the horizontal position of the spine, leaning on 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 the pelvis several times.

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

Exercise 4

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

Preventive and curative value: makes the state of the body more balanced, harmonious.

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

Performance: bend your knees, pull them to your chest, clasping your hands. 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. Hold this position for 5 seconds. Return smoothly to I. p.

Contraindications. If there are problems with the lumbar region, a hernia of the spine, doing the exercise can lead to a pinched nerve.

If you have these diseases, you should perform an easier option: gently pull your knees to your chest and, clasping your legs with your arms, stay in this position for a few seconds at first, gradually increasing this time to several minutes. Only after that, taking into account your feelings, you can begin to complete the exercise as a whole.

Exercise 5

Effect: lengthens the spine, stimulates the large intestine.

Preventive and curative value: prevention of disorders of the gastrointestinal tract.

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

Performance: arch your back, raising your pelvis high. Reliance on straight arms and legs, the distance between the palms and feet should not be too large. The head is down. Staying in this position, walk around the room with your legs slightly bent.

Contraindications. In the presence of hypertension, in the process of performing this exercise, blood flow to the lowered head increases.

Frequency of classes

1. It is necessary to perform the entire set of exercises at least once a day. After improving well-being, 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 possibly earlier, you can easily perform the exercises more than 10 times. It is optimal to spend 20-30 minutes a day on a set of exercises.

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

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

5. Pay special attention to yourself and to your health in the first week of classes. Do the exercises slowly, focus 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, performance will increase, and muscles will get stronger.

6. Remember that pain is also a signal that the muscles have begun to work harder than before. Therefore, the occurrence of pain in itself, for example, at the end of classes or the next day, should not stop you. This is the "right pain" that says the muscles are growing. If you do not stop classes, it will pass after 2-3 days.

Stand and sit properly

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 offers for this purpose includes a natural mechanism for regulating the state of the spine. You need to execute it as follows:

I. p .: standing with your back to the wall, legs slightly apart, arms lowered. 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.

Performance: pick up 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 the body. Pay attention to the muscles of the abdomen and back. Remember these right feelings.

Try to hold 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 against the wall. Stop, get used to this state, fixing your attention on how much the sensations in the body correspond to those that were at the wall. Then, keeping your posture, you need to take 2-3 steps, gradually moving to walking. Walking is also performed on a little bent legs. Legs should be springy when walking. If they remain rigid, the spine shakes more strongly, which in itself is unfavorable. Try to maintain your posture even when walking normally.

How to sit correctly

To maintain posture, it is important where you sit: 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? Its seat should be firm and straight and no longer than the 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 match the curve of the spine.

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

· try to lean the base of the spine on the back of the seat so that the 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, disrupts blood circulation in the legs;

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

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

The main advice of Paul Bragg, which unites all the recommendations, sounds 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 on to walls and railings;

raise high chest and head.

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