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.