The best Norbekov exercises for all parts of the spine

Problems with the spine have long ceased to be exclusively a problem of the elderly. Increasingly, younger generations are also suffering from them. Blame it all – our lifestyle: sedentary work, lack of physical activity. However, a passion for sports can also negatively affect – intervertebral discs suffer from excessive physical stress. In old age, such excesses can turn into serious illnesses. To prevent this, we suggest regularly performing Norbekov's exercises.

This complex will help maintain the mobility of the spine, prevent flattening of the discs. In addition, such simple gymnastics also has a positive effect on the functioning of internal organs. The site estet-portal.com invites you not only to read, but to and regularly perform these simple and useful exercises.

1. Norbekov's exercises for the cervical region
2. Norbekov's exercises for the thoracic region
3. Norbekov's exercises for the lumbar spine

Norbekov's exercises for the cervical region

Cervical spine – one of the first suffers from sedentary work. The shoulders are stiff, the pain goes to the neck, there is a feeling of stiffness. Everything happens due to muscle strain and improper seating at the table.

We offer Norbekov exercises for this department:

1. «Cleaning Feathers» – chin slowly "slide" in the direction of the chest, keep the neck tense, then just as slowly return to the starting position.

2. "Turtle" – gently tilt your head back so that the back of your head touches your back, and then pull your head into your shoulders. Slowly return to the starting position as well. Then we gently tilt our head forward, in this position we also pull our head into our shoulders.

3. Lateral slopes – keep your back straight, and slowly tilt your head to the left, trying to touch your shoulder with your ear. Do the same movement in the other direction.

4. «Owl» – stand up straight, look straight ahead. Then we slowly look to the left, then we turn our head just as slowly. The same movement must be done in the other direction. It is necessary to perform 10-15 movements.
All movements must be performed without haste and sharp jerks. Watch your breath, it must not be held.

Do all 4 exercises slowly, starting on the exhale and returning to the starting position – while inhaling.

Follow us on Telegram.

Norbekov's exercises for the thoracic region

It is in the thoracic region that we most often stoop, which negatively affects the functioning of internal organs and, in fact, the condition of the spine. Therefore, it is important not only to monitor your posture, but also to perform the following exercises:

1.

– the back and head are motionless, stretch your arms at the seams. As you exhale, lower your shoulders as far down as possible, as if trying to reach something with them. After that, we raise our shoulders all the way up. 2.

– circular movements of the shoulders. At the same time, the arms remain motionless, only the shoulders move. You need to perform forward and backward rotations. 3.

– sit on a chair, hold on to its back with your hands. Try to bend as low as possible, trying to reach your stomach with your nose. 4.

– rest your fists on your back in the lumbar region. Pull your elbows back and try to bring them together as much as possible. At the same time, bend your spine forward. Reverse movement – we bend back, literally hunching over. Try to do all the exercises slowly,
at the end point, make an effort to do even more. Norbekov's exercises for the thoracic region will help maintain an even posture, get rid of pain in this area.

Lower pain – pretty common annoyance. It is especially familiar to elderly people and office workers who are forced to be in a sitting position for a long time. Also, lumbar pain can disturb those who are engaged in heavy physical labor.

We are doing a set of exercises for this part of the spine:

1.

– stand straight, put your feet shoulder-width apart. Then begin to smoothly lean back: first comes the head, then the neck and back. Try to lean as low as possible while keeping your spine straight. You need to return to the starting position in the reverse order. 2.

– The purpose of this exercise is to reach your knees with your nose. Sit down and stretch your legs out in front of you. Stretch your arms along the body, begin to gently lean forward, trying to touch your knees with your nose. Make an inclination to the right first, and then – to the left knee. Repeat each option three times. 3.

– put your feet shoulder-width apart, hands with fingers in the "castle"; lift above your head. From this position, lean back as much as possible. You need to make about ten to fifteen such movements. 4.

– Raise one arm straight up and extend the other along the body. From this position, lean down, trying to reach the heel. You need to perform these exercises in such a way that you feel the work of the muscles, but do not experience discomfort. If you are worried about pain – it is better to avoid such burdens.

Do these four exercises slowly, without haste. Feel the stretch in the muscles in your lower back. Watch your breath, it should be calm. On the exhale – bend over, while inhaling – return to starting position.

After each block of exercises, it is important to do breathing exercises – they are necessary for relaxation and recovery, a little respite. On inspiration, we raise straight arms up, and on exhalation – we lower, briefly holding our breath. This should be done three to five times. Norbekov's exercises are perfect for the prevention of diseases of the spine, as well as during the rehabilitation period after injuries. The main condition – you should not feel pain during such training. If you are already worried about problems with the spine, then it is better to discuss the need for such gymnastics with your doctor.

How to treat the spine with physical education: Amosov's exercises