There are a lot of names of the propagandists of a healthy lifestyle, the basis of which was laid by Gerodik, developed by his disciple Hippocrates, Aristotle, Galen. Known poetic "Salerno health code"( the first edition was registered in 1480), which became a guide to diet and hygiene.
The history has proved that a combination of proper nutrition and exercise will help to maintain health for a long time, realize dreams.
One of the big names in valeology is the name of Paul Bragg. Propagating proper nutrition and developed physical exercises, he helped famous politicians, actors and singers, as well as millions of people to restore health to the spine and joints, as well as the joy of life.
Biography of Paul Brag is full of contradictions, even the date of birth raises doubts. Without special education, he read a lot, followed the news of medicine and successfully compiled the knowledge into his health science. He considered himself to be "a man without age," and, having 81 years behind him, was surfing and was an example of health and vivacity.
Content of the article
What is the
- Exercise first - stretching
- Exercise second - torsion
- Exercise third - low bridge
- Exercise four - boat
- Exercise five - walking
- Correct posture
- You must learn to walk always gently
- How to sit
What is the peculiarity of the sub-keysYes
Paul Bragg
Name Paul Bragg is known by starvation system.
But this is not the only way to health and longevity.
Brag came to the conclusion that the spine is responsible for the overall health of the body.
All my life doing sports, being a teacher of physical education, on life examples I saw a direct connection between physical activity and health.
According to the autobiography, Paul Bragg began with the recovery of himself and his loved ones, and, having gained experience and skills, began to help athletes eliminate the effects of stretching, car accidents and other injuries.
According to his theory and practice, you can begin to restore the health of the spine at any age, the main thing is to perform exercises regularly.
What you can achieve
Watching athletes and leading an active life, Paul Bragg claimed: "the health, strength, energy of a person depends not on age, but on the condition of the spinal column."He developed a series of recommendations and a set of exercises for the restoration of the spine. As a result of the complex:
- , every muscle will become elastic;
- will develop a natural posture;
- the spine will become flexible;
- will restore blood circulation;
- pain and discomfort are imperceptibly reduced to zero;
- together with the muscles will strengthen the internal organs;
- will recover correct deep breathing.
Paul Brag convinced that if you take good care of your spine, then a person in advanced age will be healthy, active, and will stay in sound mind.
Basic principles and rules
Being a careful person, Paul Brag warned that it is impossible to do exercises by force, if you have pain or fatigue, you should stop and consult with your doctor. The maximum effect from the complex will be achieved with their smooth execution.
The first 2 days of the exercises of the exercise of the complex are performed three times, then five times each, for the 6th-7th day of the exercise the exercises are performed 10 to 12 times. If you feel better in your well-being, then the Bragg complex can be performed 2-3 times a week and do not stop there.
The human body is supported and provides for its functioning of 640 muscles, each of which must be loaded. Otherwise, some muscles atrophy, which causes pain or discomfort. And so you need to do other exercises for the arms, legs, upper and lower press. Excellent development of all muscle groups swimming, walking is very useful.
5 exercises Bragg fields for the spine
Over time, the spine is shortened. Even in the morning and evening, when measured, you can record a different height of a person.
The sedentary lifestyle of modern man leads to hypodynamia, which is manifested in the reduction of fluid between the vertebrae, after which they should be damaged. All kinds of injuries( domestic and sports), incorrect load distribution lead to deformation of the spine.
Even everyday anxiety, stress and depression are harmful to the body's stem: excess adrenaline destroys the connective tissue, damaging the ligaments of the spine and discs. Begin to carry out the complex should be with psychological preparation, with motivation and do not lose optimism until the end of classes.
Exercise one - stretching
Lie on the stomach and take the position of the "lying down" position: raise the shoulders on the straightened hands, resting with the toes. Gently lift the pelvis and bend your back up, head down under your shoulders. In this position several times smoothly lower and raise the pelvis( start with a small swing).
Total:
- The purpose of : to affect the part of the nervous system responsible for the connection of the head, eyes, stomach and intestines with the central nervous system.
- Achieved : the headache, eye fatigue and digestive problems are almost gone.
- Restrictions of : extremely careful to be people with lumbar and cervical problems, with increased pressure and overweight
Exercise the second - torsion
Adopt the "lying down" position. Raise the pelvis, lower the head below the shoulders. Smoothly turn the pelvis to the left, lowering the left side of the trunk.
It is very important to feel the stretching of the muscles and spine. Then return to the starting position and turn the pelvis to the right, lowering the right side. During the exercise, hands and feet remain straight. The first days to be performed 2 times, gradually increasing to 12.
Total:
- The purpose of : relaxation of the spine, which contains the nerves responsible for the liver, gallbladder and kidneys.
- Achieved : relief of a disease or disorder of the liver, gallbladder and kidneys, the organs perform their functions much better.
- Restriction: available to everyone, but it is necessary to follow the recommendations clearly.
Exercise three - low bridge
Sit, leaning your hands behind your buttocks. Legs bend at the knees and lift the body parallel to the floor, resting on the palms of the hands and feet. Smoothly lower, then raise the body again. The exercise is performed without jerks at first 3 times, then 12-18 times. 
Total:
- The purpose of the is to remove the residual stress and completely relax the vertebral column. Strengthen the muscles attached to the vertebrae and improve the condition of the intervertebral cartilage.
- Achieved : stimulation of each nerve center.
- Restriction : available to all.
Exercise four - boat
Conveniently lie on your back with arms outstretched. Pull your knees to your chest and clasp your hands, raise your head and press it to your knees. To fix this posture for 5-10 minutes, while it will be comfortable.
Total:
- The purpose of is the stretching of all vertebrae, especially the part of the spine that controls the functioning of the stomach.
- Achieved : effective stretching of the vertebrae relieves the injured nerve endings, leads to the restoration of the body and the normalization of its work.
- Restriction of : the presence of a herniated spine or problems with the lumbar spine can lead to nerve entrapment. Carry out carefully.
Exercise five - walking
Lie down on the floor, take the position of "lying down", as in the first exercise, arch your back and lower your head. In this position, take a few steps. It is important to remember that the feet and hands remain flat.
Total:
- Purpose of : all spine sections that regulate the operation of the large intestine are activated.
- Achieved : spinal sprain.
- Restriction of : the presence of hypertension - a posture with the head down can cause an increase in pressure, a headache.
How to do Bragg field exercises for the spine in practice - a video lesson and with pictures - explanations:
Practical results of
Reviews of people who experienced gymnastic exercises Fields Bragg for the spine in practice.
I took on the complex of Paul Brag, I felt the impact of it. It turned out that performing each exercise 3 times daily is really, the body feels light. By itself, the diet is adjusted and there is a sense of losing weight. Surprisingly, even the eyes feel some unloading from the constant voltage. Gradually, three-year pain in the leg and pelvic region from nerve entrapment disappears.
Marina, 39 years old
The greatest wealth is health! I confirm this with my experience. Weeks of back pain, unhelpful hikes to doctors, spent serious amounts on ointments and pills. .. Week of classes by the complex( decided on the hopelessness of the state) surprised and inspired.
The back hurts, but there is mobility! I recommend: do not run the spine, it's better to prevent the disease than its treatment!
Alexei Nikolayevich, 42 years old
Fell in the ice, then heavily shook in the bus on the bump - the pain was such that in the eyes darkened. . Two days went like a hard corset, breathing with difficulty. Mom forced Paul Bragg to try gymnastics. I can exclaim - miracles!
Two weeks of training have made my condition easier than applicators and ointments. The normal complexion and optimism returned. I continue to study and really want to have not only a healthy back, but also to improve my health as a whole.
Lena
It's hard to start systematic exercises, but taking yourself and your health in your own hands, you can avoid many diseases of the spine and get rid of the already existing ones.
Other Bragg recommendations
Bragg Field Gymnastics is not the only thing the author proposed, he left a lot of recommendations and advice on maintaining the health of the spine. And some are relevant now, in the age of sedentary work at the computer. Paul gave advice on how to sit and walk properly.
Correct posture
This exercise, according to Paul, includes a mechanism for monitoring the natural condition of the spine.
For its implementation, it is necessary to become a back to the wall, as much as possible to press against it. It is necessary to find such a position of the waist that a finger should be placed between it and the wall.
It is necessary to involve the stomach, slightly bend the knees, straighten the shoulders - it is very important to remember your feelings in this pose.
After standing for one or two minutes, you can take the first steps without changing your position and, most importantly, your sensations against the wall. Here in this position it is necessary to take steps:
- on slightly bent legs;
- slightly springy;
- retaining a slight tension in the abdomen and with raised shoulders.
One must learn to walk always gently
Very hard walking leads to a permanent small concussion of the spine, which harms the condition of the vertebrae of the nerve endings.
How to sit
The soft seats of chairs and armchairs lead to a strong tension of the spine and pressure on the intervertebral discs. The chairs are available in standard sizes and differ in the shape of the backrest, however the work chair should be tried on: sitting on it, the thigh and the shin are at a 90 degree angle, and the seat should not be longer than half the length of the hip.
Ideally, the back of the chair should repeat the line of the spine. With computer and office chairs, the situation is slightly simpler: the adjustable seat and backrest height, as well as the variable angle of its tilt, will help to choose the right settings for the chair.
You should sit correctly: you press your back against the back of the chair, your shoulders are straightened, your stomach is tense, your head is raised slightly - you were taught to sit in school. Never laying a foot on the leg - this provokes the development of many diseases, which are based on infringement of blood vessels, circulatory disorders, stagnation of blood. Sit on the chair smoothly, avoiding the impact of the spine.
