The Norbekov system consists of simple and very effective exercises. These exercises will help maintain the flexibility of the spine , which means youth and health.
A sedentary lifestyle unfortunately does not paint anyone. Flattened intervertebral discs. Blood circulation in the tissues surrounding the vertebrae deteriorates , and as a result, the spinal column dries out. Many people lose several centimeters in height with age , and old age generally bends them into an arc. Keeping the spine flexible means maintaining youth and health. By stretching the spine , we improve the functions of almost all internal organs.
Useful exercises for the spine
Exercises for the cervical spine
1. "Cleaning feathers."
The chin slides down , touching the chest. The head follows the chin. The neck is somewhat tense.
The bird cleans its feathers.
2. "Turtle".
The head smoothly leans back and touches the back of the head with the back. In this position, we are trying to pull it into the shoulders vertically. This is followed by a gentle tilt of the head forward.
In the same way ( strictly vertically) we pull it into ourselves. The chin is pressed to the chest , its most important task is to touch the navel.
At first we work without effort , then with a slight tension.
We make 10-15 movements in each direction.
3. Tilts of the head to the right and left with fixation of the shoulders.
The spine from the coccyx to the back is constantly straight. The movements are smooth , the shoulders are absolutely motionless.
We tilt our head and without much effort try to touch the shoulder with our ear ( 10-15 movements in each direction).
Don't be embarrassed if you don't reach your goal.
In time, you will be free to do so.
4. "Doggy".
Imagine that an invisible axis of rotation passes through your nose and back of your head. Adhering to it , we begin to turn our heads ( as if around the nose). The chin goes up to the side.
The dog listens to the words of the owner. We perform the exercise in three versions:
- the head is set straight;
- head tilted forward;
- head thrown back.
5. "Owl".
The head is set straight ( in the same plane with the back). Slowly we look away to the right or to the left and turn our head after it ( all the way , as if trying to see what is going on behind us).
Each time try to win back a millimeter differently , but without much effort , not forgetting that you are still not an owl.
In each direction we do 10-15 movements.
6. "Pumpkin".
Circular movements of the headcombining the previous exercises. The neck serves as the pumpkin's tail. The pumpkin head rolls over his shoulders. Without overstrain , but with sufficient efforts of the neck muscles , we perform consistently mastered elements.
“We clean the feathers”, take out the shoulder with the ear , “turtle” - the chin touched the chest , striving for the coveted navel , then move on to the other shoulder , touch it with the ear , then the back of the head went to the back - they pulled the head in like a shell - and moved to the next shoulder.
Exercises for the upper thoracic spine
1. "Frowning hedgehog."
Shoulders - forward , the chin is pulled up to the chest , hands are clasped in front of you ( palms cover the elbows). The loin is motionless.
With the chin we reach the chest , without tearing it off, we pull it to the navel. The upper part of the spine should bend like a bow.
At the same time, evenly set shoulders go , slightly straining , forward - towards a friend.
Imagine that on our backs - from the neck to the shoulder blades - needles popped out.
The hedgehog doesn't like something , he bristled. All attention is on the upper thoracic spine. We're trying to make it better.
We proceed to the reverse movement without stopping.
The head leans back , the back of the head goes to the back. We pull the head down , at the same time trying to bring the shoulder blades behind the back , in no case raising the shoulders.
In this position, we try to bend the upper back.
2. "Scales".
Half-bent brushes lie on the shoulders. One shoulder goes up , the other down , the head tilts slightly in the same direction. We bend the spine of the upper thoracic region and each time we try to slightly increase the deflection.
We do the same in the other direction. All attention is on the spine. We begin to enjoy the movement.
We breathe freely. Departure from the starting position - exhale , return to it - inhale.
3. Rise and fall of the shoulders.
The head is motionless , the back is straight , the arms are at the seams. Lowering the shoulders , pull the arms down and add a little effort.
Then we raise our shoulders - all the way and again add effort at this moment.
After 5-6 sessions, the range of motion will increase , you will be convinced of this in practice.
4. "Engine".
Let's turn into this well-known vehicle. With our hands at our sides , imagine that our shoulders are wheels.
We moved on - gradually , slowly and expanding the scope of circular motions.
Revolution per second - and do not puff!
We breathe evenly , calmly.
Remember the spine.
5. Tilts left and right ( hands at the seams).
We work standing. Hands are tightly pressed to the body. We start making slopes. We do not take our hands off the body , we alternately pull them down.
The most important task ( of course , unattainable) is to touch the foot with your fingertips.
The secret is that when fixing the hands in the “at the seams” position, the upper part of the spine bends , which we train.
We do 10 movements in each direction.
Tilt - exhale , rise - inhale.
6. "Spring".
The spine is straight , we make a movement with the coccyx , as if scooping up water , and fix the pelvis in this position.
In this position ( with a rigidly motionless pelvis):
a) compress the spinelike a spring;
b) expand it.
7. Twisting.
The spine , except for the upper thoracic region , is rigidly motionless.
Brushes on the shoulders , look straight ahead. In this position, we are trying to rotate the non-fixed part of the spine to the right and left , each time trying to move a little further.
Lower thoracic spine
1-2. "Big gloomy hedgehog."
We work in the same way as in the “frowning hedgehog” option, but imagine that the needles pop up all over the back - from the neck to the lower back. The pelvis is rigidly immobile.
Reverse movement. With the crown we stretch, as it were, up and back , the head throws back. In this position, we try to bend our back as much as possible.
3. Tilts , forward and backward.
We work sitting on a chair or on the floor. We hold on to the seat of the chair with our hands , the back is vertical.
We start tilting on the exhale , trying to bury our nose in our own navel , while inhaling, the back straightens.
We spend 5-6 seconds on each movement. We do 10-15 movements without serious effort.
When bending back, the spine moves forward.
We try to get the buttocks with the back of the head. 2 times for 10-15 movements.
4. "Locomotive".
Circular movements in the shoulder joints , but at the same time the spine also works , we perform several exercises in the following order: “hedgehog”, then “compressed spring”, then reverse movement ( flexion of the spine forward), “unclenched spring”.
At the same time, the shoulder joints are rotated forward.
We do the same by rotating the shoulder joints in the opposite direction.
5. "Bow".
Fists rested on the back - in the area of the kidneys. We try to bring the elbows as close as possible , imagining that the fists are sinking deeper into the body. The spine arches like a stretched bow ( fists - arrows).
In other words , the position looks like you are about to make a bridge. In this position, we try to bend the spine a little .
Reverse movement. We begin to “stoop”, bending the lower thoracic spine in the opposite direction. Having reached the limit , we try to bend a little more .
6. "Big scales."
The left hand is on the back of the head , the right hand is along the body. In this position, we bend to the right , then in the same way - to the left , each time making additional efforts.
7. Rotation of the spine around its axis.
Read the description carefully!
We work sitting. The back and head are straightened and located on the same line. Turn your shoulders and head to the right.
Be careful , the main actions will begin only now!
Turning all the way , we make small oscillatory movements , each time trying to win back extra centimeters with a light effort.
At one turn ( 20 seconds) we perform 10-15 such movements ( one oscillation per second).
We repeat the exercise again. Then we do the same exercise twice on the turn to the left.
We do not hold our breath , we breathe freely.
8. Twisting.
We fix the pelvis , hands - on the shoulders. From this position, we start twisting.
We take our eyes to an arbitrary side ( as if trying to see is behind us), then we turn our head , then the shoulder girdle.
At the same time, the amplitude of the twists is small , but each movement, as it were, slightly increases the angle of rotation.
Thus, we perform three types of twists:
a) straight lines ( we stand straight);
b) tilted forward ( approximately 45°);
c) with a deviation back ( at a slight angle).
Lumbar spine
1. "Skier" ( "skater").
Hands behind - on the lower back. The back is straight , look ahead. From this position we bend forward , stretching the muscles of the lower back more and more.
2. "Bridge".
First the head goes back , then the neck , then the back ( the entire spine is straight). We deviate so lower and lower.
We return to the starting position in the reverse order: the movement begins with the lumbar spine , etc.
3. Standing backbend.
Feet - shoulder-width apart , fists - in the area of the kidneys , we try to bring our elbows together as much as possible. As soon as the fists rest against the lower back , we begin to gradually deviate back. First comes the head , then in stages - the back.
Your body represents the scales , where the line "elbow-fist" is the axis of balance. The head and back are one side of the bow , the lower torso and legs are the other.
Bending the whole body and not holding the breath , we pull the back of the head to the heels. Feeling that further deflection is impossible , we proceed to the main process: we make oscillatory movements ( 10-15 times) in order to win back extra centimeters.
We perform the exercise twice , without bending the knees.
4. Frontal tilt while sitting.
Our task is to touch the knees with the nose. Hands lie along the hips , we begin to tilt. Having reached the limit , as usual , we add effort to capture a centimeter or two .
We make 3 inclinations - to the right knee , to the floor between the knees , to the left knee , making 10-15 movements.
be embarrassed if the goal at first seems unattainable to you. When we begin to touch the knees freely , we will try to "peck" the mat.
5. Tilts back with raised arms.
We work standing. Feet shoulder-width apart , arms above head , fingers locked. We breathe freely.
We train the entire spine. Without bending the knees , we begin to lean back. Having reached the limit , we add effort.
We focus on the spine. We do 10-15 movements.
We perform the exercise twice.
6. Lateral slopes.
One hand goes up , continuing the spine , the other - down , trying to grab the heel.
We lean in an arbitrary direction, lower and lower. We add effort by stretching the spine in the lumbar region.
Do the opposite slope in the same way.
7. "Inspection of the heels."
Turning over your left shoulder and slightly bending back , start oscillatory movements , trying to examine the right heel from the outside. The legs are motionless.
Similarly, we “inspect” the left heel.
All eyes on the spine!
We make two turns in each direction ( 15 movements each).
We breathe freely.
8. Tilts with turns of the shoulders.
We work sitting , legs are divorced. The palms are on the chest. We lean forward , trying to reach the right knee with the right shoulder ( 10 times), then with the left shoulder - the left knee.
Then - straight tiltwhen both shoulders go to the floor. Try to rotate your shoulders as much as possible. Over time, try to touch your knees with your back. Don't stress too hard.
Similarly, we perform the exercise for the option when the shoulders tend to the toes.
9. Twisting.
They are performed similarly to those described above , but the entire spine is involved in the work. We work both clockwise and against it.
- Vertical simple. Let's look to the side. Followed by the head , neck , shoulders , the entire spine. The pelvis , legs and feet are motionless. Brushes on the forearms. The knees are slightly springy.
- We add some effort.
- Leaning forward. The back is straight , we do not raise our head so as not to deform the axis of the spine. The legs are wider than the shoulders , the shoulder blades are slightly reduced , the elbows slightly go back.
- Tilt back. We took the position of the "bridge" and "spun". First one way , then the other.
- Lateral simple. Leaned to the right and "spun" to the right. Do the same for the left twist. The gaze goes from bottom to back.
- Lateral reverse. Leaned to the right , and "spun" to the left. The gaze moves up to the ceiling and further back.
After working with each section of the spine, we relax by doing breathing exercises. Straight arms ( one-two) were raised up while inhaling , lowered ( three-four) with a breath hold. They raised their hands again ( one-two) - exhale , lowered ( three-four) - the exhalation is over. We did all this 3-5 times. You should train with pleasure , admiring yourself.
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