How to lie on the roll of towels for the back, spine, cervical spine, under the shoulder blades, lower back. Japanese method, video

In today's world, people are increasingly faced with low back pain, neck due to sedentary work and sedentary lifestyle. The following are recommendations on how to lie on the roll of towels, not only to get rid of unpleasant sensations in the back, but also lose weight.

The technique

The method of treatment of pain in the back of the Japanese invented by Dr. Toshi Fukutsdzi, who has studied the spine problems for 10 years. He practiced this technique on his patients and concluded that older people have changed the structure body due to differences ribs and pelvis, and problems such as kyphosis and posture disorder, associated with a sedentary life.

Solving these problems he found in the back ribs and hips to the starting position with a roller to the back. It was found that the discrepancy bones directly influences pain in the back and the cervical region, it is also It has an effect on the increase in volume of the body, and returning it to its previous position results in weight loss in body whole.

For example:

• reduced waist;
• chest rises;
• goes the extra weight;
• improving posture.

The method consists in a statistical stretching of the vertebrae using a roller, designed to strengthen and restore blood circulation spine. How to lie on the roll of towels back Fukutsudzi described in the book entitled "Lose weight lying."

Indications and contraindications

Application for roll back scribbled doctors for problems with the cervical and lumbar spine.

This method has a number of indications:

• herniated initial shape;
• Various scoliosis;
• low back pain, arthritis, sciatica;
• rachiocampsis;
• slouch;
• pinched nerves;
• migraine;
• weakening of the back muscles;
• overweight;
• bad dream.

In addition to the extensive list of indications for the use of the roller under your back, in this method, there are contraindications. That is why, having serious problems, we recommend that you consult with a specialist in this field. When at least one of the following diagnoses application roller undesirably.

Contraindications:

• sharp pain in the back;
• high blood pressure;
• heat;
• osteoporosis;
• Various fractures;
• sprains and fractures in the groin;
• fractures of the spine;
• Pregnancy and the postpartum period 1 year;
• oncological diseases;
• bleeding.

If contraindications were found, but in the exercises with a cushion malaise appeared in the form of pain or dizziness, should immediately stop the exercise and reduce the execution time of the interval to 30 seconds. In the future, it is recommended to increase the time, but slowly, paying attention to health.

Production of the roller

Currently, such rollers are readily available in specialty stores. They are characterized by internal content, but their essence remains the same. To manufacture the roller may each independently.

Here's what you need:

• towel medium size;
• rope for fixing, can be replaced by elastic bands.

The manufacturing method is simple:

• It is necessary to twist the towel in a resilient roller diameter it must be at least 10 cm.
• To enhance the load on the spine, it is necessary to increase its size.
• To zoom, you can use the means at hand.
• Twist the towel takes quite tightly to the roller has turned out quite tough.
• In step 2 the material will need to fix the resulting roll. For these purposes, use the gum or rope, which is recommended to secure the entire length of the roller.

Professional advice

How to lie on the roll of towels for the back is important to know for positive dynamics.

There are some important nuances:

• Conduct activity necessarily required on a solid surface. The best thing on the floor or a special couch. Strongly recommended exercises on a soft plane, the effect will be completely lost.

  

• Place the roller it is necessary to under the navel. You can be checked for its location, having your hands to the sides of the navel, where will reach the towels.
• Feet need to be diluted slightly from each other and bring them a thumbs-up contact. In this position, the pelvic bones find their natural location.
• Newcomers for the convenience of the first class, you can use a rubber band to secure the big toes.
• Straightened arms should be given by the head and touch the little fingers. The palms have to look down. This pose stretches the spine and hip.
• After the lesson is recommended lie down slowly on either side, remove the cushion and remain in that position for some time. It is necessary that the joints into place and avoid complications. After a rest you need to sit down on his knees and slowly rise.
• The effectiveness of this method depends on the regularity. It functions as a cumulative effect. Devote time to this exercise, you need a minimum of 5 minutes. in a day.

Weight Loss

Roller towels out for back exercise lying promotes weight loss without exercise.

Losing weight with its help consists of 2 stages:

• It is recommended to perform the exercise on the floor, you can podstelit gym mat. You need to prepare in advance roller, it must be tough enough. Lying down on him should carefully watch for the roller arrangement under back: it must be exactly in the navel area. The legs should be at shoulder width, their thumbs to bring together. For convenience, at first the fingers can be fastened together by a rubber band. Pressed his palm outstretched hands to the floor in the position of the head.
• After a stay in the pose of the first stage is not difficult, and there is no discomfort, need to proceed to step 2. For this purpose it is necessary to move the roller in the region hypochondrium and thoracic. In this position, work the back muscles, and ligaments become tone.

In consequence of these procedures pulls the abdominal region, and the waist becomes more clear. It takes effect bloating. The key to the success or performance of the method is its regularity. For noticeable results should hold classes from 2 weeks to 2 months. The table shows the location of a roller and the area of ​​its impact on certain points slimming.

Location roller	area of ​​effect
In the area under the chest	In order to improve breast shape, losing weight in the chest
The area under the hips	For weight loss in the waist, relieve tension and discomfort with the back muscles
The area under the loin	To align posture, degenerative disc disease prevention

A set of exercises

For therapeutic findings in humans may have contraindications to physical activity that can become a problem when losing weight.

lumbar

Exercise with roller under the waist use in osteochondrosis. During the training is enhanced and normalized blood flow area of ​​the brain that helps a person to get rid of the pain. A special set of exercises with a cushion helps to eliminate the problems associated with degenerative changes in the lumbar region.

To do this:

• Tightly twist the towel firmly against the rope or rubber band. The optimum diameter of the resulting roller should be 12-15 cm.
• Exercise is recommended to carry out on the floor or a hard couch.
• Leisurely dip in the roller, so that it is exactly under the area of ​​the navel.
• The legs should be apart at shoulder width apart, toes are joined together.
• Straightened arms take over the head, palms down, little fingers should touch.
• Remain in a position to be from 3 to 7 minutes. Gradually increase the amount of time necessary.
• At the end of the exercise should be carefully roll over on its side, pull roller and to lie in this position a few times. It is required to do to avoid the displacement of bones, because during exercise the spine is stretched. Next you need to get up, leaning on his knees.

An important point of these exercises is the regularity and repetition of one and the same time. The second exercise can be performed after the development of the first, when the body is fully accustomed to the stress and discomfort will not occur.

By doing this exercise strengthens and normalizes the heart muscle to stabilize hormone levels and increases blood flow to the lymph flow. After exercise is held back pain and improves overall health due to tidal forces.

You need to perform:

1. Sit on the floor, your legs have been directed toward the wall.
2. Lie down slowly onto the roller. Its location should be at waist, relax and dissolve hand in hand, bend the elbows towards the head. It should turn angle of 90 degrees. Their feet in bent position in front of the wall.
3. Slowly lift your legs up the wall, if you can not keep them in the air, to be leaned on the wall.
4. Being in a position to be at least 3 minutes. You need to breathe smoothly and calmly.
   
5. If felt acute stress in the lumbar region, which is accompanied by pain, should be completed exercise slowly lowered to the floor legs lie on its side to remove the roller and a rest 2-3 min. Rise should be gradual, with the knees and without any sudden movements.

under the scapula

There is another way to use the roll of towels - put him under the shoulder blade. By doing this simple exercise regularly, you can achieve straightening his shoulders, straighten posture, lifting the chest, opening the lungs, leading to better breathing.

To perform this exercise you need to:

1. Lie on a hard surface, put the cushion under the shoulder blades.
2. The legs should be bent at the knees and divorced in hand, the foot must be connected and touch the floor.
   
3. Hands dissolve in hand and relax.
4. Be in a position to be more than 10 min., And then keep track of your feelings.
5. Out of this situation need to slowly rise through the knees.

neck

Exercise with a cushion under the neck helps relieve headaches, blood flow returns to normal, improve nutrition cervical discs. Problems with the cervical spine occur due to overexertion, when the neck is a long time in one position.

Exercise is simple, for its implementation need to be arranged lying on a hard surface, placing the roll of towels under the neck.

The head should hang a little. You need to turn your head slowly from side to side. The duration of exercise to 2 minutes.

Japanese gymnastics for the spine

Exercising with the platen spinal popular in Japan to reduce the waist parameters. This method is very popular because of its ease of implementation and a small amount of time it takes to exercise. However, the very exercise is aimed at restoring the spine in a natural position. This method consists of a single exercise.

For it is required:

1. Fold towel into the elastic roller with a diameter of 10 cm, must eventually increase its size to increase the load.
2. Get a hard surface to lay cushion under your back so that he was under the navel.
3. Feet should be about shoulder level, thumbs up is required to connect.
4. Direct hands retract the palms down and touch the little fingers.
5. To remain in that position until 5 min.
6. This is followed by the body slowly lift and move the roller in the ribs. Soak for 5 minutes.
7. When the exercise is completed, you need to roll over on its side, remove the shaft and rest 2 min., You need to get up slowly, without sudden movements.

How to lie on the roll of towels for the back, to look forward to strengthening the spine and its alignment, it is recommended to study before training.

other methods

Roller of towels can be used as the expander. Japanese inventor it became Imbari. Sport is a technique for weight loss. To perform the necessary stand, shoulder width apart on the feet, take a towel over the edge, pull in front of him. It is necessary to pull the towel from one side to the other, without bending your arms.

In carrying out this exercise, tightened muscles of the arms, lifted chest, waist gets smaller in volume. To improve posture used towel taken by the edges and located behind at the waist level. At arm's length from the towel you need to take back to the maximum distance.

The duration of exercise

These methods using a roller suitable for people who do not have a lot of time on sports and their own health. To engage in a day is given 5 minutes. Special exercises require minimal load and easy to implement.

The solution lay on the platen of towels usually take people with a sedentary lifestyle. These back exercises require no additional cost, that allow everyone who wants to carry them home.

Author: Anikushina N.

Registration of the article: Lozinski Oleg

Video on how to lie on the roll of towels back

Japanese cushion, made of towels, use and how to lie: