Exercise with roller towels from the spine, back, posture, weight loss, Pilates, a waist, shoulder blades, Japanese. Reviews of doctors

For the treatment of the spine using a variety of exercises, including the use of various exercise equipment and gymnastic apparatus. Roller of towels is one of the most budget and affordable training devices.

How do gymnastic projectile from a towel?

Gymnastics on Fukutsudzi method by using available tools. It will only need a large cotton towels and strong thread or tape. Towel twisted tight, you can use 2, if necessary. The diameter of the roller should be 10 - 15 cm, length - not less than 90 cm. The resulting shell is fixed with tape or thread.

On which a towel is selected for the manufacture of the results is directly dependent classes. It is recommended to use the most rigid and thick terry towels, in addition to the effect of exercise to achieve high performance passive massage.

As the level of fitness, the roller diameter can be increased up to 40 cm. Immediately it is not recommended to do so. The reason is that the static loads people are not able to assess the degree of stress and great opportunity to get injured. Sometimes self-medication observed serious injuries anterior thoracic ligaments.

The essence of the method, the doctor gymnastic Fukutsudzi

Exercise with the roll of towels for the spine developed by a Japanese doctor Toshiki (Izumi) Fukutsudzi. It should be noted that the doctor on a specialty gynecologist and the development of techniques to consider features of the various states of the female body.

Sedentary work, sedentary lifestyle, poor diet inevitably leads to deformity of the spine and joints. As a consequence there is a violation of posture, distort the natural proportions of the figure. Dr. Fukutsudzi, based on his many years of practice, has developed a whole range of activities to improve the state of the skeleton.

The exercises are aimed at correcting posture and strengthen the muscular system. As a result, regular exercise reduces the load on the spine, pelvis expanding. As a result, the internal organs occupy the anatomically correct position.

Due to the straightening of the thoracic, better ventilated lungs, shortness of breath disappears. Back muscles become more flexible through daily stretching. After the third session, a marked change in the figure: the abdomen is tightened, the waist becomes clearer.

Advantages and disadvantages of the Japanese Charge

Japanese technique of working with a simple roller does not require the purchase of special equipment and is carried out at home. Your time is measured in minutes.

Regular classes in addition to health effects, positive impact on the general physical condition and appearance:

• reduced load on the spine;
• pelvic bones expand, internal organs occupy the anatomically correct position;
• strengthens the diaphragm, dyspnea and snoring disappear;
• back muscles become stronger, more elastic by daily stretching;
• leaving a feeling of stiffness in the cervical spine and shoulder girdle;
• corrected posture, tightened his stomach and chest;
• improving blood circulation, lymph circulation;
• strengthens the nervous system, normalizes sleep.

Lack of methods - to follow strictly the instructions, also the use of exercise is contraindicated for people with severe spinal cord injuries. Practice methodology Fukutsudzi without consulting a specialist neurologist is not recommended.

Contra-indications, safety advice

Since we are talking about the spine, safety is particularly relevant. Do I need a professional inspection.

are contraindications for classes:

• intervertebral hernia;
• osteoporosis;
• high blood pressure;
• heat;
• cracks, fractures, vertebral fragility;
• bleeding;
• stretching muscles, ligaments;
• tumor.

It is important to take into account their feelings during the exercise. In the case of acute pain exercises stop slowly, without sudden movements. You need to climb step by step, making the intervals for the rest. If the pain has not subsided, it is necessary to consult a doctor.

The use of painkillers to expert examination is strictly prohibited. Otherwise, the clinical picture will be blurred, making it difficult to diagnosis and subsequent treatment.

How to perform the exercises with the Japanese roller

As a rule, any newcomer skeptical to future results. However, having come to the first lesson, make sure that the technique works. But it is recommended to follow the instructions step by step and techniques.

Exercises for your back with a cushion

Exercise with roller towels from the spine as the base is as follows:

• Lying on your back, put a roller parallel to the navel. Check the location of the shell can slide your finger from the navel to the ends of the roller.
  
• Legs should be diluted with a little more than shoulder width, toes together, heels - in the side.
• Toes touch throughout the session.
• Hands on the back of the head start.
• Little fingers of hands touching.

Execution time for the first classes is 3 - 7 minutes. Subsequently increased to 10 minutes.

Variants of exercises:

basic position	The position of the roller	lead time	execution result
under the loin	3 - 7 min	pelvic blood circulation improvement postural alignment strengthening the muscular system
under the shoulder blades	strengthening of the diaphragm, massage the muscles of the shoulder girdle
under the neck	improvement of cerebral circulation pass effect "withers" normal sleep

• The following exercise is working muscles of the lumbar. For his performance cushion placed under the shoulder blades. Hands crossed on his chest. Moving the weight to the back, thighs is raised, and, slowly, every 10 - 30 seconds, turn left or right.
• The same exercise was repeated, putting it under the roller blades. Duration performance exercise 3 - 7 minutes.
• If the pain does not bother, you can do this exercise. Having laid a cushion on the navel line, doing a slow, deep breath while pulling your knees to your chest. Breathing delayed by 5 - 10 seconds. Then - slowly exhale while the legs return to the starting position. Exercise lumbar muscles complex enough, it is very important to listen to your feelings, to avoid pain.

Exercise for weight loss, improve breast shape

Dr. Fukutsudzi method in addition to the alignment of the spine, improves circulation, improves lymphatic drainage, starts the metabolism, strengthens and activates the muscles. Fat deposits in the area of ​​the waist and lower back with the regular practice of gymnastics are reduced. By improving the tone of the intercostal muscles and the abdominal muscles occurs breast lift.

Features:

• Basic exercise - it is static stretching of the spinal rod, weighted own body weight. Roller towels from the spine in this case plays the role of axle.
• Another option is to move its roller under the blade at a stored initial position.
  
• Result displacement axis when stretched - expanded shoulders improved breathing, massaging the muscles of the shoulder girdle. Regular exercise not only trains the muscles of the back and shoulders, but also the pectoral muscles.
• Exercise with roller for the lower spine improves circulation pelvis, reduces pain in menstrual period.
• The following exercise is as follows: roll under the shoulder blades. Legs bent at the knees, throw in hand, folded feet. Within 3 -. 7 minutes without changing position should be possible to relax the muscles of the back.

It is important to understand that in order to reduce body fat in the waist area, a gym is not enough. A balanced diet and counting calories can solve the problem. In addition, in conjunction with cardio workloads can achieve high results in the short term.

Exercise with the roll out of this series have an impact not only on the spine, but also to normalize the toe bones of the pelvis. The effectiveness of passive massage when the complex depends on the quality of towels for the manufacture of the projectile. As a result, the extra inches from the abdomen and waist disappear, chest rises.

Exercises for cellulite

For the vast majority of modern women Cellulite - is a serious aesthetic problem. Leads to diseases and disorders of blood microcirculation stasis lymph within the subcutaneous fat layer.

The skin of the buttocks and thighs will help improve the next block is a function block:

• Perform this exercise you need by selecting a place against the wall. Lie on your back, the position of the roller under the loin. Legs bent at the knees, hands to dissolve the sides, bent at the elbow. It should be possible to relax the body. At the same time with a deep breath, pull the legs up the wall. In this position need to be 3 - 4 minutes.
  
• Starting position: sitting on the floor with legs stretched forward. The roller is placed under her hips. Focus on hands behind his back, fingers are directed to the back. Slightly lift, roller rolling it forward - backward, trying to involve the entire back surface of the thighs.
• Lying on his right side, the roller is placed under the upper part of the thigh. Right leg stretched out, while the left is bent at the knee in front of right. Leaning with his right hand, lift the body. Move up and down as needed. To cushion is rolled across the surface of the thigh. Repeat the exercise 10 times. Next, you need to change feet.
• The following exercise is for the problem areas of hands: you have to lie down on the right side. The roller is placed under one arm, across his hands. Focus on the left arm, right leg extended, left - bent at the knee. Upwards-down roller is rolled over the rear surface of the hands. Perform each exercise 10 times. Change direction.
• Exercise with the roll of towels spine inevitably affects the buttocks area. It is necessary to take a sitting position. The roller is located under the buttocks. The legs are shown, bent at the knees. The back is slightly tilted back, focus on hands. Taking a deep breath, turn your knees to the right, touching the floor with them. Return to the starting position. Next tilt knees doing the other side. Repeat - 10 times. During the quest you need to monitor the situation of the roller.

Complex Pilates exercises

The roller is widely used for Pilates, here it is used to complicate exercises to diversify the load. roller length Pilates may vary from about 1 to 90 cm, 5 m height - 10 - 15 cm.

Before performing the exercise with the roll need to be sure to do warm-up:

• The exercise "strap" roller can be used in several positions: placing his hands under alternately, between the lower legs and the surface under the soles. During the exercises for the press (ups of feet, body, various twisting) a cushion under the back parallel to the spine. As a sports apparatus, it complicates the equilibrium compliance coordination.
  
• Making "attacks" cushion placed on the floor parallel to the shoulders. Bending his right leg at the knee, the toe of the left roller a few times push back and return to its original position. Repeat the exercise with the left leg. Effectively used for the massage cushion.
• Perform the exercises while lying on your back. The initial position of the projectile under the knees. It is necessary to move the roller rolling short movements up and down, gradually working through the muscles of the lower legs to the shoulders.

The use of the roller during Pilates improves flexibility of the body, relaxes muscles and deeply massaging, warning them injury. In the case of vertebrates, or muscle injuries, use a roller to Pilates impossible.

A set of exercises to raise the tone

Work out your muscles and improve pelvic blood circulation, raise the tone of internal organs help following exercise:

• Starting position: lying down, the roller is located under the loin. Under the head is necessary to enclose the folded thin blanket. Connect the foot, pull up to the pelvis as far as possible without pain. Hands to dissolve the sides at shoulder level. Fix the position. For 3 - 5 minutes. take deep, slow breaths. Make sure that your buttocks are relaxed.
• Starting position: lying down, roll under the shoulder blades. Legs bent at the knees. Move, resting feet up and down. Roller blades move from the waist up. Complete the exercise 5 - 7 times.
• Lie on your right side, pull the arm up. Legs bent at the knees. Roller put under his arm. Slowly move up and down by moving the roller from the waist to the armpit and in the opposite direction. Exercise performed 5 - 7 times and then changing direction.
  
• Reclining position, legs bent at the knees. Emphasis feet and elbows on the floor. Roller put under the sacrum. Slowly move up and down by moving the roller from the sacrum to the waist and back. The exercise necessary caution, it should be repeated 7 - 10 times.

A set of exercises for relaxation, improve posture and spine

To relax the neck muscles:

• Lie on the floor (a firm, level surface), the neck should be placed on the roller so that the head does not touch the floor.
• Slowly and gently make circular movements of the head from one shoulder to the other.
• The duration of the exercise no more than 1-1 minutes.

Having finished gymnastics, some time is necessary to remain in a horizontal position, attempts sharp rise may cause harm and pain. We need to rise slowly, in stages. First rolled over on his side, after - get up, leaning on his hands and knees, and already in this position, rise to their feet vertically.

How to use the roller at an osteochondrosis?

Exercise with the roll of towels for spinal osteochondrosis, helps to eliminate pain, improve blood circulation. There is a separate set of exercises for this disease.

Warm-up:

• Twisted along the length of the towel, holding in front of him at arm's length, with the ends. Makes a turn to the right and left, as far as possible, without changing the position.
• Stretch the towel to stop, raise his hands above his head. Repeat tilts the body from side to side, without changing hand positions.
  
• Exercise repeats the previous one. The slopes of the body back and forth.
• Starting position: lying on his back. Leg lift, bent at the knee. Rolled towel fix across the foot, holding the ends. Alternately changing legs, bend and unbend them.
• Complete workout in the supine position, the roller under the loin. Within 5 deep slow breathing, achieving maximum relaxation.

Main part:

• The complex of exercises prescribed to relax the neck and lower back.
• What follows is a set of exercises for the back.
• Pilates exercise is completed complex.

Before you start the course at an osteochondrosis, it should be examined by a neurologist and get recommendations on a comprehensive treatment of the disease. When the complex of degenerative disc disease must be remembered that it is possible to start only at the stage disease remission as therapeutic load considerably higher than training or prevention.

As the number of running exercises for the spine, roll of towels will be indispensable assistant in the fight against many diseases of the musculoskeletal system of the body and cosmetic defects.

Registration of the article: Lozinski Oleg

Videos about exercise with the roll of towels for the spine

Japanese cushion for your back, especially how to use: