Norbekov's joint gymnastics for the spine - technique of performing and video exercises

Diseases of the spine lately "rapidly grow younger".

If earlier such problems concerned mainly elderly people, then complaints about the condition of the spine are increasingly coming from young people - sedentary work and in general a sedentary lifestyle.

Methods of treatment of the spine modern medicine, traditional and non-traditional, offers mass.

One of them is the gymnastics for the spine of Mirzakarim Sanakulovich Norbekov, an academician, one of the brightest representatives of alternative medicine, the founder of the Institute of Self-Restoration of Man.

Those who are familiar with the books of this man, do not need to explain what the main idea carries in itself the joint exercises for the spine on Norbekov.

The history of Mirzakarim Sanakulovich's method is long enough. And above all, the author has experienced it on himself, cured of a serious kidney disease and related problems.

Years of practice, communication with doctors and specialists of alternative medicine allowed to improve the technique, making it even more effective.

And many healed patients who have gained not only health, but also confidence in themselves - this is the answer to those who are skeptical about the effectiveness of the program proposed by Mirzakarim Norbekov.

Basic features and tasks of the technique

Norbekov's gymnastics for the spine are part of the overallauthorized gymnastics, which includes exercises to work out nearly all of the joints in the body.

Remember the exercise is easy, just do it a couple of times. Moreover, all movements are simple and mostly familiar to those who have already treated the spine with physical exertion.

However, the strict adherence to the recommendations of Mirzakarim Sanakulovich, understanding of the essence of his idea and, perhaps most importantly, your desire to achieve a result, together give an amazing effect.

Exercises for the spine on Norbekov can eliminate the curvature of the spine, improve the condition of the intervertebral discs and establish the normal functioning of the spinal column. In addition, a healthy spine positively affects the overall health of a person.

Therefore, the developer of the technique put before her such tasks:

1. To gain control over your body through the restoration of mobility, and hence the normal rhythm of life.
2. Feel the joy of movement and feel like a young and healthy person. Like any physical load, Norbekov exercises give a rush of vivacity, develop flexibility and plasticity. And the given mood only strengthens this effect, discarding the ailments and, together with them, years.
3. To improve the body as a whole. The author himself is sure that the spine is the entrance to the internal system of the body, through which all the "settings" can be installed on the course "health".

Feature of gymnastics is that it consists of three parts:

• directly exercises for the joints;
• training of the nervous and circulatory system »
• training the inner world, a belief in yourself.

Privilege of exercises and contraindications

As mentioned above, the essence of Mirzakarim Norbekov's method is in the right mindset.

It is imperative to create a good mood, even if artificially, before doing the exercises. On the face must be a smile, in thought - something bright and pleasant.

You should be sure that every exercise is the way to 's health, you need to sincerely praise yourself for every move. In no event can perform exercises "on the machine", each must be meaningful. It was then that the system proposed by Mirzakarim Sanakulovich will work.

It is important to note that the exercises must be performed daily, each time pre-adjusting themselves to the desired mode.

Our natural laziness will actively resist, coming up with any reasons, if only "only today, one time" to give up lessons. Suppress such thoughts, do you remember what joint exercises for the spine of Norbekov are needed for?

And you should not treat the exercises with special gravity, it's not an exam. Feel like a child whose mobility is not limited by age-related "sores" or public opinion.

Like any medical technique, Norbekov's gymnastics has some contraindications. Among them:

• recently transferred operations;
• pregnancy;
• some mental disorders;
• suffered a heart attack, stroke;
• exacerbation of chronic diseases;
• severe pain in the joints and spine( to begin the exercise, you must first consult with a doctor);
• occurrence of pain during gymnastics.

Exercises for the spine of Norbekov

So, it's time to start practicing. Create a good mood, tune in to the positive and begin.

Exercises for the cervical spine

Most popular:

1. 1. We tilt the chin forward, to the chest. At first we do not strain too much, let the chin slide down easily. Gradually, we increase tension, alternating it alternately with relaxation.
   2. We reject the head back, so that the chin rushes upwards. Similarly stretch, alternating tension and relaxation.
   3. Perform alternate head inclinations to the right and left, trying to reach the ear to the shoulder. Important! The shoulders remain motionless.
   4. Point your chin up. Turn your head from side to side. Do not forget about the ease of doing the exercise, you do not need to invest much effort in the movement.
   5. A similar exercise is performed by pointing the chin down.
   6. Twist for the neck. We start to look to the right and gradually turn our head in this direction. Similarly, in the opposite direction.
   7. We finish the gymnastics for the cervical department, performing circular movements with the head. Do the exercise slowly, gently, several times in each direction.

Some popular exercises for the spine according to Norbekov are shown in detail in the video.

Exercises for the thoracic spine

For the thoracic department, the following exercises are offered:

1. 1. 1. Put your hands in the lock in front of you. The chin is pressed to the chest. We direct our shoulders forward, towards each other. The loins do not move, the back is straight. Important! Do not hold your breath.
      2. A similar exercise, only hands clasped behind. The shoulders also move backward, as if you want to hold the shoulder blades.
      3. Move the shoulders alternately up and down, with the shoulders moving in opposite directions. Stress alternates with relaxation. And do not forget about the mood!
      4. Lower your arms and stretch them to the floor. In this case, the pelvis is pulled upward. The back should be straight. Lock this position for a short time. Then, on the contrary, stretch your shoulders up, trying to raise them as high as possible.
      5. Carry your shoulders rotationally forward and backward.
      6. Spread your elbows to the sides, place your hands on your shoulders. Start the movement with a look to the side, then turn the cervical, shoulders and chest( gradually).The legs are slightly apart, the hips and abdomen are fixed. Turn to the stop and try to extend the turn for a little more. After we return to the starting position and start a similar movement in the opposite direction.
      7. Imagine that you are trying to clasp your hands with something very large, spread your arms wide. Bend your head forward, feel a slight tension. Now start pulling your hands back, your head and chest grow up.
      8. Bend your arm and lead it by the head, the elbow should point upwards. Look also up, the back is even. Feel an easy stretch, then change hands.
      9. Turn your shoulders, trying to achieve maximum amplitude.
      10. Place your fists on your lower back, in the area of ​​the kidneys. Keep your elbows back, arching your spine forward. Movements should be springy.
      11. Coccyx forward, fix this position. After that, bend the spine.
      12. Feet slightly apart, brushes on shoulders. Carry out turns in the sides, starting the movement with a glance and gradually turning the whole body, including the stomach. The pelvis remains motionless.

Exercises for the lumbar spine

For the waist is recommended:

1. 1. 1. The legs must be placed, knees slightly bend. The pelvis is pointed upwards. Important! The trunk should remain motionless. We carry out the movements, as if dragging the coccyx upwards, while the movements should be springy.
      2. The back bends back, to the sensation of light tension. Imagine that you are pulling the coccyx to the back of your head. Strip relaxation and tension.
      3. Now try to bend as much as possible in the opposite direction, also alternating tension with relaxation.
      4. Again we stretch the coccyx to the back of the head, but slightly bending the legs.
      5. Carry your hips in a circular motion in both directions alternately. Imagine that you are dancing, the movements should be smooth. And remember the smile!
      6. Raise your hand up and try to reach it as high as possible. Do not lift the heels off the floor. A similar exercise is performed with the other hand.

Spindles for the spine

Additionally used:

1. 1. 1. Perform turns in the sides, starting the movement with a look. We do everything as described above, but now we turn both the pelvis and the legs.
      2. Place the hands on the forearms, tilt the body to the side. After this, make a turn with the torso until it stops. Look must be directed upwards. A similar exercise is done in the opposite direction.
      3. We do the first exercise of their group, but slightly complicate it. To do this, we deflect the back and place the arms on the shoulders. We finish the turn on the hips, the legs remain motionless.

After doing all the exercises, calm your breathing a little. But even now do not forget about the mood and smile.

Life is movement, and a reliable support, which is the spinal column, ensures the simplicity and ease of this movement.

Therefore, the restoration of joint mobility, which occurs after the performance of Norbekov's exercises, allows us to move forward freely and at ease.

Now you are convinced that the joint gymnastics, proposed by Mirakarim Norbekov, is absolutely simple and does not require special physical preparation.

But it requires the to take a responsible approach to the mood requirements of .

Do not forget about positive perception, about faith in yourself and your strength, about a smile and pleasant thoughts. Moreover, the habit of thinking positively will positively affect the quality of your life, because practically any problem is transferred easier if it is met with optimism.

Video: Norbekov Gymnastics for the spine - full version

Joint gymnastics is not just a physical exercise, but specially selected exercises aimed at normalizing the functions of the joints and spine. The main thing is not the exercises themselves, but your internal state, in which you carry them out.