Exercise for the spine crocodile video. Complex Qigong, Prunus mahaleb, Voronkov, yoga, a dynamic for the back. performance technique

A simple set of exercises performed to improve the condition of the spine and became famous under the name "Crocodile", presented in a special literature, physical rehabilitation, and professional video program is an effective way to the normalization of the nervous system and the return of mobility body.

What is exercise "Crocodile"

Exercises "Crocodile" complex, carried out in 12 stages, result in optimal state of the basic functions of the spine:

• amortization;
• motor;
• supporting;
• protective.

This complex - logically impeccable sequence of exercises, which are the basis of multidirectional stress, twisting and stretching of the spine, alternating with phases relaxation.

All exercises are combined with a specific way of breathing, which allows you to enhance the impact on the connective tissues and muscles lying around the spinal column, and helps keep the focus on perform the movement.

When the twisting is a change in the bioelectric potential fascia and synovial sheaths, together with mechanical the influence of the surrounding muscular tissue in the periosteum provides a so-called "bone" breathing and activates metabolic processes in the bone brain.

Exercise for the spine "Crocodile" (video proposed Scarlet Voronkova helps digest technique) require intelligent approach to the implementation to incorrect execution of movements not exacerbate the development of pathological processes protrusions, intervertebral hernias, stenoses, and the like myopathies diseases.

Proper performance of the set after consultation received from vertebrologist or neurologist will assist the people who are prone to chronic pain in the back or suffer from diseases caused by abnormalities spine.

Each of the 12 set of exercises is done gently, without excessive force, in accordance with one of the principles of physical therapy - "barely touching the pain." Movements that make up the system are available in almost any age group of relatively healthy people.

Developing a set of attribute to the Australian skilled vertebrology and manual therapists.

His name is obliged complex specifics crocodile movements: this reptile, having a strong and flexible back, has a high static endurance and capable of transferring long as the stiffness, and dynamically perform powerful explosive movement.

A staunch supporter of the complex since 1986 a neurosurgeon Leonid Emilievich Prunus mahaleb, Honored Doctor of Russia. Solutions neurosurgical problems by means of various physical therapy techniques, including the leading role played by the "Crocodile", allows the doctor to successfully escape from undesirable operating interventions.

Benefits for the back and spine

Exercises that are part of the complex, has such evidence:

• radiculitis;
• osteochondrosis of various departments;
• bulging intervertebral discs;
• muscle injuries and sprains;
• clips of the back muscles;
• increased anxiety;
• acquired curvature of the spine;
• muscle pain syndromes;
• digestive disorders;
• headache;
• stagnation of blood and lymph circulation in the pelvic organs.

The results of regular and correct execution of the complex are:

• improvement of blood circulation in the surrounding tissues;
• the strengthening and growth of muscle and tissue elasticity, components ligament-articular apparatus;
• expressed a calming effect on the psyche;
• Removing muscle "clips", including those that were caused by the psychosomatic reasons;
• normalization innervation limbs and internal organs associated with the release of the clamped tissues deformed vertebral area of ​​spinal nerve roots;
• relief of pain caused by intervertebral hernias;
• decrease the severity of headaches;
• reducing pain in sternal region;
• improving the quality of the functioning of the nervous system, responsible for the work of the organs and endocrine glands;
• Traction spine traction and expansion of the intervertebral space;
• gentle massage, which are subject to the abdominal organs in the process of implementation of the complex;
• raising the general tone and increase the body's ability to heal itself.

Often back pain is caused by a spasm or stretching paravertebral muscles. In the event of damage to the spinal structures body reacts in muscle tension, which is intended to stabilizing zone damaged portion, and spasm of the muscle fibers compresses the small blood vessels, and nerve endings.

Muscle relaxation leads to the normalization of metabolic processes, and reduce pain. Subjected to a treatment modality and the main fascia, serving some "pouch" that holds the muscles, tendons, nerves and blood vessels. Fascia with muscle movement stimulate blood flow to the heart, contributing to the accumulation of the bioelectrical impedance.

Contraindications

Has a powerful effect on the body, a complex of "Crocodile" does not always apply.

He absolutely contraindicated for people who have these diseases:

• Bronchial asthma.
• Pulmonary fibrosis.
• Pulmonary tuberculosis.
• Gastrointestinal disease in the acute phase.
• Pregnancy is a period longer than 10 weeks.

Chinese health qigong system

Viewed exercise complex is analogous to the traditional practice of improving such as Tsigun.

This ancient Chinese healing system is integrally bound to the physical and mental capabilities man through the work with the internal energy "Qi", which, according to Taoist concepts, combines the spirit and matter.

Character "Gong" means intense, concentrated long-term operation. Distinguish between static and dynamic form of Qigong, people doing that is able to prevent and treat various diseases.

Examples of such diseases can be:

• hypertension;
• neuralgia;
• heart diseases;
• bronchitis;
• renal failure;
• myopathy and other diseases;
• osteopathy;
• disorders of the body structure.

Curative effect is caused by Systems optimal energy distribution in the so-called "channel-meridians," which It helps to normalize the function of internal organs, muscular-articular apparatus and lead to mental processes back to normal. Exercises or injected energy into "weak" area or "dump" its pathological excess.

Complex "Crocodile" is directly related to Qigong and similar systems according to the principles of construction and orientation, among which:

• treatment and change of controlled stress relaxations;
• focus needed during exercise;
• the connection between therapeutic effect for the internal organs and the impact on the "periphery";
• development and preservation of the overall flexibility of the body.

Exercises for the spine, included in the "Crocodile" system, have a healing effect, but maximum health results can be achieved only by practicing the full range. To facilitate learning the complex at the end of the article offered themed video tutorial conducted by Alla Voronkova that demonstrates these exercises.

Rules of carrying out complex gymnastic exercises Dr. Prunus mahaleb

implementation principles:

• choose the right time;
• clean and secluded place;
• correct movements;
• Careful loading dose;
• gradual increase of complexity;
• consistency in execution.

Doing the exercises, it is important to follow the close fit of the back and shoulder blades to the floor: at the time of their movements fit - a measure available at this stage of development of the complex amplitude and safe orbit movement.

To achieve a high effect of doing this rehabilitation-complex therapeutic possible by performing the following requirements:

• As the therapy is preferable to practice the exercises in the morning: at that time the body does not yet experience significant physical and emotional layers, cause problems working day.
• In the evening hours to work with complex pursues increasingly preventive purpose, taking psycho-emotional blocks and caused their muscle spasms that have accumulated during the day.
• Implementation of a complex is not advisable earlier than 2 hours after a meal: stuffed stomach is sensitive to twisting movements, and blood and human energy at this time is more involved in the process of digestion food.
• Place to perform complex should be sufficiently secluded atmosphere - quiet and peaceful, and the air should be fresh.
• Perform a set of exercises should be gently and slowly to help increase concentration and avoid injuries caused by a sharp departure from the anatomical limits of motion of the joint.
• Breathing should be relaxed in order to able to avoid unnecessary stress and clamps in the body. Blood will then be given the opportunity to be filled with oxygen in the necessary volume.

  

• Maximum effort during exercise should be accompanied by a soft deep breath.
• The number of repetitions and depth movements should be comfortable for the practitioner, the load should increase gradually, without loss of concentration.
• In extreme points of the orbit motions, exercises components should stay at least 5 sec., so that the body has had time to become aware of the nature of the applied stimuli and to give adequate response to load.

Communication breathing with the movements carried out under the scheme:

• the starting position - exhale;
• spiral rotation - breath;
• stop motion amplitude in the extreme positions and the subsequent stretching - natural pause in breathing.

In exercises involving major muscle superficial muscle layer of the back:

1. toothed;
2. square;
3. levator scapula,
4. latissimus;
5. rhomboid;
6. trapezius.

Involved in the process and deep muscle layers: in which structure:

• straightening the spine;
• interspinous;
• intertransverse;
• suboccipital;
• cross-awned.

The most significant of the fascia involved in the complex are:

• surface;
• nuchal;
• thoraco-lumbar.

Exercise for the spine "Crocodile" and the video is an illustration to the topic, discussed below.

12 stages of this complex exercise carried out as follows:

1. Movements are performed from the initial position (hereinafter - IP) lying on her back. Arms extended, hands pressed against the back of the floor. The legs are fully extended, the foot parallel to each other and are arranged at a distance equal to the width of the shoulders. Performing breath, unfolding right foot and his head turned to the left. During rotation of the hip naturally slightly raised, and all involved in the movement of the muscles gently stretch. Exhaling return to the IP, and then do the exercise in the opposite direction. The cycle should be repeated 16 times.
2. Being in the IP, cross your ankles so that the right was on the left. On the exhale, expand the right pelvis, turning his head to the left. Exhaling return to IP and perform mirror movements. Repeat this cycle 12 times is necessary.
3. Change position on the opposite ankle. Run 12 more pairs movements.
4. Being in the IP, place the left heel to the toe of the right foot and perform turns, similar to the previous exercise.
5. Similarly preceding exercise, in mirror image.
6. Foot flexed his left leg above the knee is straightened his right leg. Perform similarly to the previous rolling. When the aim is easy and gently touch his knee to the floor.
7. Perform "mirror" of the preceding.
8. Legs are divorced, feet parallel, pressed to the floor at a distance slightly greater than shoulder-width apart. At press time, the maximum twisting his feet to the floor.
9. Feet and knees are reduced, legs bent at the knees and sent to the kneecap upwards. Run twisting cycle of 10 repetitions in each direction.
10. Left foot positioned above the knee bent right leg. Twist the body, staying on his back and trying to touch the floor at the same time and the knee of the right leg and the left foot.
11. Mirroring the previous exercise.
12. Legs bent, are summarized in the knees and ankles, off the ground. Run the familiar twist.

Ends perform a complex exercise "Relaxation fish":

In the initial position the legs are bent at the knees, feet pressed to the floor, arms bent at the elbows and forearms are directed vertically upwards. Hands relaxed and directed naturally downwards palms.

Muscular and emotional tension lifted. On the exhale, slowly lower the arms to be, and straighten the legs. respiratory scheme in this activity is as follows: breath, delay for 20 sec, natural quiet exhalation..

After performing compound exercises to get up should gently and slowly, gradually turning to this on his stomach. The important thing is that the head should be raised in the last instance, after being straightened torso. With this order of movements it is possible to avoid the consequences of hyperventilation, hot flushes and loss of balance.

multiplicity of repetitions	respiratory rate	performance principle	lead time
Steam of 10 to 16 in each direction	Natural	spiral twist	In the morning - a preventive effect. In the evening - a therapeutic effect

at least one month should be carried out for the manifestation of tangible therapeutic effect of this set of exercises.

yoga course with Alla Voronkova

Exercise for the spine "Crocodile": video tutorial on yoga master Alla Voronkova is an illustration to the above material. The proposed master Voronkova complex associated with traditional health-Hata Yoga.

From "Crocodile" Dr. Prunus mahaleb it is distinguished by the last two exercises:

• From the starting position is necessary to raise the straightened right leg straight up, and then follow the twisting, trying to touch the feet of the floor leg. Performing 10 iterations should change direction of movement in the exercise.
• Sitting on the buttocks, should tighten bent knees to his chin and wrapped her arms around the ankle. Then, pressing his chin to his chest, gently roll 15 times back and forth without losing longitudinal movement orientation.

Proper and consistent execution of any of the above exercises for the spine treatment, and if possible - the whole "Crocodile" complex, using and for learning the correction performed illustrative examples of shapes videolessons Ala Voronkova ensures increase functionality spine. And with it will increase and overall quality of life.

Author: Valery Anin

Registration of the article: Vladimir the Great

Video instructions: complex "crocodile" exercises

How to perform a set of exercises "crocodile: