Healthy Spine – one of the key conditions for good health and overall health of the body. It has been proven that problems with the spine directly affect the functioning of all internal organs. And if earlier it was mainly the elderly who suffered from such ailments, now spinal diseases have become “younger”.
This is facilitated by a sedentary lifestyle, low mobility, characteristic of most urban residents. We will tell you what exercises for the spine at home you can do in order not only to create a beautiful posture, but also to improve it.
The editors of estet-portal.com invite you to get acquainted with the exercises of Dr. Gritsenko – complex created specifically for the health of the spine!
Gymnastics from Dr. Gritsenko – how effective is it
Many years ago, Dr. Gritsenko developed a set of gymnastic exercises that have a positive effect on the condition of the spine. It was aimed at patients who already had health problems. As practice has shown, such gymnastics had a positive effect on patients.
According to the patients, doing the exercises, they got rid of constant pain in the spine. In addition, they also noted an improvement in well-being due to improved functioning of internal organs. The latter fact is not surprising, but only proves once again that the health of other organs directly depends on the health of the spine.
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How does Dr. Gritsenko's gymnastics affect the spine? It helps to form a muscular corset, corrects or develops correct posture. As a result – you not only feel better but also look better.
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Exercises for the spine at home
The presented complex can be performed by every person at home. It does not require special skills or special equipment. Just 15-20 minutes a day will help you improve your spine, improve the functioning of internal organs and overall well-being.
So, what exercises for the spine at home does Dr. Gritsenko offer:
- "String". Starting position – lying on your back, hands are along the body with palms down, legs are straight, socks apart, heels together. Inhale and raise your hands up in three counts and lower them behind your head.
Stretch your arms and feet for a few seconds and then return to the starting position. Do ten times. Exercise strengthens the back muscles – spinous and vertebral, and also normalize the work of the respiratory and cardiovascular systems.
2. "Arc". The starting position is the same as in the previous exercise. As you inhale, bend at the waist and try to lift the pelvis off the floor. At the same time, lean on your palms, heels and shoulders do not move. As you exhale, return to the starting position. Do ten times. This exercise will help with lower back pain.
3. "Back and forth." Starting position – Same. Rotate your pelvis to the right without lifting your shoulders, head, and heels off the floor. Then return to the starting position and immediately repeat the movement on the other side. Do this link ten times. Exercise helps prevent the appearance of arthrosis and osteochondrosis, as well as alleviate the condition if these diseases already exist. An additional plus – positive effect on the gastrointestinal tract, lungs, heart and kidneys.
4. "Swallow". Starting position – lying on the stomach, the head lies on the right ear, arms extended along the body. While inhaling, raise your head and legs so as to bend at the waist, pull your arms back. That is, the pose of a flying swallow is imitated. As you exhale, lower yourself to the starting position, turning your head to the other side. Do the exercise in this position. Repeat ten times.
Read also: Scoliosis exercises: keeping your back straight
Such exercises for the spine at home are suitable both for the prevention of diseases and in order to improve the condition, if they already exist. Of course, before doing this, it is better to consult a doctor so as not to harm yourself. However, as practice shows, this complex from Dr. Gritsenko helps with a wide range of diseases of the spine. If you have a sedentary job, then such a complex must be included in your daily routine. It will help to avoid pain in the back and lower back, improve overall well-being.
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