Gymnastics Paul Bragg: effective exercises for the spine

A sedentary lifestyle is so deeply rooted in the life of an ordinary person that the vicious circle of home-work leads to health problems and psychological breakdowns. Paul Bragg, the author of the improving fasting methodology 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 the muscle corset, train the internal organs, increasing endurance, and correct posture. What kind of exercises for strengthening 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 healing methods

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

Read also: 24-hour Bragg fasting for body renewal

All the knowledge that propagandized, 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 key points of a healthy way of life, the author of the methodology considered: rational nutrition, fasting, activity, and constant physical activity. 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 singled out three enemies of a healthy spine:

1. Physical inactivity - the lack of full body activity 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.
2. Injuries - also include blows, bruises, improper weight distribution when walking, excessive physical exertion - all this deforms the spinal column, leads to lower back pain, the development of osteochondrosis and scoliosis, curvature of the spine and poor posture.
3. Stress is a destructive property of which is known to all: 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 muscular 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.

Read also: Pilates for the spine - effective exercises for solving back problems

Paul Bragg Gymnastics: Spinal Exercises

Exercise #1 - Cat

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

• Raise 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, tilt your head back, also arch your back.

Exercise #2 – Side Rolls

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

• Keeping your toes on the floor, turn your pelvis to the left, lowering your hip as far down as possible.
• The head moves with the body.
• Next, turn to the right side and do the same. Elbows and knees must 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 do the exercise at a fast pace.

Exercise #4 – Head Pullup

Starting position: Lie on your back on the floor. Bend your knees and pull them towards you, wrapping your arms around your feet.

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

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

Starting position: Stand up straight and lean forward. Put 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 the nerves.

Read also: 30-minute Perfect Posture Workout

How to properly perform exercises to strengthen the spine:

1. Start with a comfortable number of repetitions so as not to exceed the allowable load on the vertebrae. Only increase the number of repetitions and approaches with time of training.
2. To begin with, do the whole set of exercises every day, then you can switch to twice a week, when your health improves, your posture will even out and the spine will take on a physiological shape without pinching the nerves.
3. Follow the complex from the beginning to the last exercise, you can take breaks between them.
4. Before each workout, you need to tune in to the improvement of your spine.

Pol Bragg's spinal exercises solve many health problems: osteochondrosis and scoliosis are treated, back pain is eliminated, posture is formed, vertebrae and muscles are strengthened.