Effective gymnastics for maintaining spine health according to the Aykune system, you can perform both in a fitness club during group workouts, and independently at home. Traditional healers of Kazakhstan have compiled a universal set of exercises for the back, suitable for all people, regardless of their age and gender.
Record content:
- 1 The concept of gymnastics
- 2 Objectives and Effects
- 3 With a hernia of the spine
- 4 With scoliosis
- 5 Why is Aykune gymnastics useful?
- 6 Indications and contraindications
- 7 A set of gymnastics exercises
- 8 Video about Aykun
The concept of gymnastics
Modern surgeons, orthopedists and general practitioners not only approve of Aykune gymnastics, but even recommend it to their patients as prevention of osteochondrosis, the occurrence of hernias and protrusions, as well as to relieve acute pain syndrome during exacerbation of existing diseases spine.
Aikune is gymnastics for the spine, which was developed by the folk medicine men of Kazakhstan. Despite the fact that this set of exercises has been practiced by Kazakhs for over 50 years, it gained wide popularity in Russia only in 1998. At the moment, the complex under consideration has about 10,000 multidirectional loads.
The term "aikune" itself has ancient Turkic roots and is translated as "to tell only the truth" or "to open the soul to others." When literally translated, this word stands for "moon-sun".
The descriptive version of the interpretation of the name of gymnastics is the idea that regular work on its physical and mental state contributes to the manifestation of additional opportunities organism.
The main developer of the aikune system is considered to be the Kazakh healer Abai Baimagambetov. It was he who took up the systematization of knowledge transmitted from generation to generation, with the help of which it is possible not only prevent the development of serious diseases of the spine, but also significantly alleviate the condition of a patient with acute pain in back.
Abai is sure that the success of the treatment of even the most complex spine disease depends on the professionalism of the doctor only half. No less significant are the efforts of the patient himself, made to normalize his condition on a regular basis.
The exercises included in the complex under consideration are aimed at:
- stretching the spinal column;
- strengthening the dorsal muscles (the stronger the muscles located on either side of the spine, the less the vertebrae are mobile, which means that the chance of a pinched nerve or the appearance of hernias and protrusions is minimal);
- improving blood circulation throughout the body;
- elimination of minor curvature of the spine (scoliosis);
- minimization of the manifestations of osteochondrosis (including the removal of the inflammatory process, which is usually manifested by acute pain in the injured spine).
Gymnastics for the spine according to the aikune system consists of many static and isometric loads, suitable not only for middle-aged people, but also for children, the elderly, and pregnant women. Exercises work out the deep muscles of the back, which are almost impossible to use in classical sports.
By effectively stretching the spinal column, the vertebrae and discs return to their natural position, releasing pinched nerve endings and resuscitating spasmodic back muscles.
Objectives and Effects
Aikune - gymnastics for the spine, the purpose of which is the comprehensive study of all its departments within one lesson. Other techniques aimed at strengthening the back, work out separately the thoracic, cervical and lumbar regions spine, which significantly increases the length of time required to achieve result.
The key to the success of the exercises is the psychological focus of a person on the goal of the training. Aikune assumes the alternation of multidirectional loads (statics and dynamics), while eliminating the need performing exercises in an aerobic mode (sharp movements within the framework of the considered medical complex are categorically are prohibited.
Otherwise, aikune will not only be ineffective for strengthening the muscles of the back, but can also aggravate a person's condition in the presence of an exacerbation of a spinal disease).
The secondary goals of classes according to the system of Kazakh healers are:
- normalization of the mental and emotional state of a person;
- restoration of blood circulation in the area of joints and bone joints;
- normalization of the performance of all internal organs;
- an increase in the distance between the vertebral discs;
- restoration of the shock-absorbing properties of the spinal column;
- increased joint mobility;
- an increase in physical activity in a person's life;
- minimizing the risk of developing diseases of the musculoskeletal system and connective tissue dysplasia.
The effect of training according to the method of Kazakh healers is noticeable already after the first 2-3 trainings, but for stable changes in the health of the back need at least 10-15 sessions, lasting 45-60 min.
In addition to normalizing the work of internal systems and organs, aikune gymnastics also contributes to positive transformations in a person's appearance - improving posture, eliminating a bulging abdomen, giving relief to the muscles of the upper part body.
Aikune can be passive and active. The active type is a classic version of gymnastics performed by a person at least 3 times a week in accordance with the generally accepted exercise technique.
Passive aikune is the work of chiropractors who restore the state of the spinal column on their own, without participation the patient (in the absence of serious diseases of the spine, the alignment of the back occurs in 1-2 sessions, lasting no more than 20 min.).
With a hernia of the spine
Aikune gymnastics exercises that are most effective in eliminating back discomfort with small intervertebral hernias are:
| Exercise from the aikune complex | Execution Algorithm |
| Horizontal deflection | 1. Lie on the floor with your back down. Bend your arms at the elbows, put them on the floor, and then transfer the weight of the upper body to them. The elbows should be under the thoracic spine. 2. With an inhalation, arch your back, pulling your chest up. 3. Fix the position for 30-50 s. Breathing while the body is in a bent position should be deep and even. 4. Slowly relax your back muscles by returning your core to its original position. 5. Repeat p. 2 - 4 8 - 10 times. |
| Raising the buttocks off the floor | 1. Lie on your back on the floor or other firm support surface. Bend your legs at the knees and rest your feet on the support. Stretch your arms along the body. 2. Tear off the buttocks from the floor due to the maximum compression of the muscles, without changing the angle of bend in the knee joints. 3. Having reached the highest point, fix the position for 10-15 s. 4. Slowly lower your buttocks to the floor, avoiding sudden changes in body position. 5. Repeat p. 2 - 4 10 - 12 times. |
| Pulling legs towards you | 1. Lie on the floor; stretch the upper and lower limbs in their natural direction. 2. Bend your right leg at the knee, then pull it as close to your stomach as possible. Press the limb with your hand to the body, increasing the stretching of the lumbar and thoracic spine. 3. Fix the position for 10 s. 4. Slowly return your right leg to its original position. 5. Repeat p. 2 - 4 using the left leg. The optimal number of repetitions of the exercise is 15 times. |
| Simultaneous limb lifts | 1. Take a horizontal position, leaving the limbs in their natural position. 2. With an exhalation, raise your right arm and right leg to a perpendicular position in relation to the supporting surface. 3. Slowly lower your arm and leg to the floor. 4. Repeat p. 2-3, using the limbs on the opposite side of the body. The optimal number of repetitions is 12 times for each side. |
| Reverse "boat" | 1. Lie on your stomach on a supporting surface. Bend your arms at the elbows and press them to your ears. 2. With an exhalation, lift the torso off the floor, while straining only the dorsal muscles in the thoracic spine. 3. Fix the stand for 25 seconds. 4. Slowly lower your upper body. 5. Repeat p. 2 - 4 10 - 15 times. |
With scoliosis
Aikune (gymnastics for the spine) with scoliosis diagnosed in a person must be include exercises aimed at minimizing the risk of worsening the condition of the back and pinching of the nerves endings:
| Exercise from the aikune complex | Execution Algorithm |
| Alternate leg raises | 1. Lie on your back. Stretch the legs, placing them in their usual position. Put your hands slightly away from the body, putting the backs of your palms down. 2. With an exhalation, raise the straight right leg to an angle of 90 degrees between the limb and the floor. 3. Without changing the position of the right leg, pull the straight left leg to it. 4. Slowly lower your left leg to the floor. 5. Return the right leg to its original position. The number of repetitions of the exercise should be at least 15. |
| Crossing arms | 1. Lie on the floor, on your back. Stretch your legs in a natural direction. 2. Spread your arms to the sides until a right angle forms in the armpits. 3. Slightly rounding your arms at the elbows, cross them in the chest area, as if hugging the torso. Take a deep breath. 4. Having felt the stretching of the thoracic spine, return the limbs to their original position, avoiding sudden movements, accompanying the movement of the arms with a slow exhalation. 5. Repeat the exercise 20 times. |
| "Raznozhka" | 1. Lie on your back; bend your legs at the knees; place your hands behind your head. 2. Using the muscles of the press and the lumbar spine, move the feet away from each other as far as possible. 3. Without pausing, return your legs to the original stance. 4. Repeat the exercise 30-35 times. |
| "Scissors" | 1. Lie on your back; stretch your legs in a natural position; put your hands under your head. 2. Lower limbs, without bending, tear off the floor and bring to a perpendicular position in relation to the supporting surface. 3. At an average or fast pace (depending on the physical fitness of the person), alternately bring the right and left legs above the opposite, as if imitating the movements of the scissors. The exercise is recommended to be performed within 60 seconds. |
| Reverse leg raises | 1. Lie on the floor with your stomach down. Put crossed arms under the forehead, bent at the elbows. Bend your legs, directing your feet to the ceiling. 2. Straining the muscles of the lower back, raise your right leg and bring it to the highest point possible. 3. Pause for 5-10 seconds. 4. Put your leg in place, and then do the same with the left limb. The recommended number of repetitions is 20 times, for each limb. |
Why is Aykune gymnastics useful?
Aikune is a spine gymnastics designed to help a person solve problems associated with the presence of:
- osteochondrosis, regardless of its localization (changes in the cartilage that make up the intervertebral discs, as well as a rapid deterioration in the elasticity of the surrounding soft tissues);
- herniated discs (violation of the integrity of the fibrous ring of a particular vertebra, as a result of which the nucleus of the disc bulges into the spinal canal, in case of violation of its natural structure);
- protrusion in the spine (pathological condition of intervertebral discs preceding hernia. Protrusions are called bulging of the disc into the spinal canal, while without violating the integrity of the fibrous ring of a particular vertebra);
- scoliosis (deviation of the spinal column in one of the departments relative to its natural axis);
- depressive states (performing aikune requires a person to focus on gymnastics, which helps to distract him from negative thoughts);
- neuroses (muscle relaxation contributes to the normalization of blood circulation, due to which the concentration of oxygen in the blood significantly increases, and later the mental state is stabilized);
- neurological conditions, associated with the immaturity of the nervous system (relevant for children);
- nervous tics;
- encephalopathy;
-
arthritis (inflammatory disease of the joints, manifested by acute pain in the limbs, even when they are in a motionless state);
- arthrosis (destruction of cartilage tissue localized inside the joint, due to a slowdown in regenerative processes and rapid thinning of bones);
- dysplasias (abnormal development of the articular tissue, which can eventually lead to dislocation or subluxation of the joint);
- obesity (regardless of the diagnosed degree of the disease);
- pathologies of the gastrointestinal tract (for example, peptic ulcer, gastritis, gastroduodenitis, or irregular bowel movements);
- urinary system (incontinence, tendency to cystitis or other inflammatory processes);
- diseases of the reproductive system (the considered gymnastics also helps to restore the genitals of a woman after pregnancy and childbirth);
- respiratory system diseases (with the exception of periods of exacerbations);
- immunodeficiency (dysfunction of the protective properties of the body);
- disturbances in metabolic processes.
In addition to alleviating the condition in a person who already has serious illnesses, aikune gymnastics can help recover those who have recently suffered a back injury or underwent surgery on the spine (it is allowed to engage in no earlier than 6 months after the surgical interventions).
Indications and contraindications
Aikune gymnastics, designed to strengthen the muscles that hold the spine, like other types of physical activity, it has a number of contraindications:
- pregnancy (for part of the exercises that involve intense twisting and back bending);
- the presence of benign or malignant neoplasms (due to stimulation of blood circulation, regular performance of gymnastics according to the considered method can lead to an increase in height tumors);
- chronic diseases in the stage of exacerbation (especially important for pathologies of the respiratory system, for example, bronchial asthma);
- the presence of acute inflammatory or infectious diseases, accompanied by fever, cough or mucus from the nasal sinuses (after suffering from acute respiratory viral infections or acute respiratory infections, it is allowed to perform exercises according to the aikune technique no earlier than 5 days after complete recovery);
- severe forms of disorders of the central nervous system;
- children's age up to 6-7 years (this contraindication is due to the fact that children at this age are not able to strictly follow instructions in performing the exercise, and also do not know how to fully concentrate on the lesson, being distracted from the external ones around them factors. Such exercise can lead to injuries to the fragile children's skeletal system).
A set of gymnastics exercises
A universal set of exercises according to the aikune method, designed for middle-aged people (20 - 35 years old), not having serious illnesses is:
| Exercise from the aikune complex | Execution Algorithm |
| Lower deflection | 1. Sit on a chair. Press your back against the rear support of the furniture structure. Bend your legs at the knees, spread your feet to the width of the pelvic bone. 2. Take a deep breath, then bend the lumbar spine forward as much as possible. 3. Fix the position for 2-3 minutes, while ignoring discomfort or pain in the lower back. |
| Double deflection | 1. Sit on a stool or other firm firm support, place your hands on your knees. Bend your legs and put them shoulder-width apart, pressing your feet to the floor. 2. With an inhalation, bend the spine forward in the thoracic and lumbar regions, bringing the spinal muscles to maximum stretch. 3. Fix the position for 5 minutes, while controlling the frequency and depth of breathing. |
| "Clamp" | 1. Sit on a chair without a back. Place your hands on your knees, bend your legs, put your feet on the floor. Straighten your back. 2. Bend the spine forward in the thoracic and lumbar regions, while relaxing the abdominal muscles as much as possible. 3. Bring the shoulder blades together, as if pinching the spine between them. 4. Remain in this position for 10 seconds, then relax the shoulder blades. Rest for 2 s, without changing the position of the back, and then re-clamp. |
| Descent of the shoulder blades | 1. Sit on a chair without a back. Place your hands on your knees, put your legs in a free position. 2. Bend the spine forward in the thoracic and lumbar regions, while tensing the abdominal muscles as much as possible. 3. Without relaxing the dorsal muscles, lower the shoulder blades down, pressing the shoulders into the torso as much as possible. 4. Withstand voltage for 10 s. 5. Relax your shoulder blades. Pause for 3 seconds. 6. Repeat p. 3 - 5 at least 50 times. |
| Reverse resistance | 1. Sit on the edge of the chair without touching the back of the furniture structure. Hang your hands along the body or place on your knees. Bend your legs so that an angle of 90 degrees forms in the knee joint. Straighten your back. 2. Bend the spine in the thoracic and lumbar regions. Raise your chin slightly. Compress the shoulder blades, bringing them closer to each other as much as possible. 3. Take a deep breath, drawing air into the chest. 4. Fix the position for 30 s, concentrating on the maximum stretching of the back muscles located in the thoracic spine. 5. Relax the muscles in the upper back. 6. Repeat p. 3 - 5 at least 10 times. |
To strengthen the spine, it is necessary to select exercises that not only contribute to the development of the spinal muscles, but also aimed at increasing the distance between the vertebral discs.
Aikune gymnastics is a safe method of back health approved by doctors and fitness trainers. During the execution of this complex, there is no harmful load on the bones and joints of a person, while an effective self-massage of the internal organs occurs.
Article design: Vladimir the Great
Video about Aykun
Aikune gymnastics. Exercise 1:
