The main exercise that must be carefully programmed into your nervous system and is used all the time, regardless of whether we stand, sit, walk or lie down. It is a constant exercise - correct posture. Her habit is formed in early childhood and should be maintained for life. One has only to look at the man, and his bearing can accurately determine how a person feels and how he is healthy.
Paul Bragg osanok classified four types of people:
Good posture. In such a posture, head, torso and hips are in a straight line, the chest moved forward and upward, flat stomach, back normally curved. Holders of such a posture, are generally healthy, young (body and soul), people are very successful and independent.
Mediocre posture. In such a posture head protruded, belly bulging, overly accentuated bend the upper back, lower back slightly sunken. Holders of such a posture is not particularly attentive to her, often unhappy with themselves and others, their actions are not always successful, health periodically to play tricks.
Poor posture. With such a head forward posture, abdomen relaxed, blades stick out, sunken loins. Holders of such a posture, as a rule, people scattered, they do not care for their health, and it responds in kind. These people are sick, they have no luck in life. Here is a typical bearing failure.
Very bad posture. In such a posture of head strongly anteriorly, overly emphasized bending of the upper back, abdomen relaxed, chest sunken plane, back hollowed. Holders of such a posture is deeply unhappy or sick people. They had long ago given up on all hand in on itself and its problems. They are completely sick and desperate people.
If you want to look like normal people, then your posture must meet standards. The normal posture of man, according to Paul Bragg, determined imaginary vertical line, on which the center of gravity of the human body and which passes through the central nervous top of the skull and crossed lines between the ears and joints of the shoulders, hips, knees and ankles.
The chin should be at right angles to the rest of the body, the shoulders - straight, chest lifted up, but not over the belly tucked up, but not drawn deep inside. In this position, the back keeps its natural soft curves, and all the joints of the body is supported by the hips and legs, standing slightly apart from the stress of heel.
If you want to be healthy and successful person, then, first of all, learn to keep your posture. You must not only stand straight, but to sit and walk. If you slouch, what most people do, the normal posture seems very uncomfortable, as the muscles and ligaments become too weak or too tight from trying to keep the body in proper position.
If in good faith to follow the instructions given in my book "We treat the spine ...", then in the end you will be quite satisfied with the results. You will be satisfied with their health and appearance, and his whole life.
Complex to form a correct posture
If you take a little time yourself, walk in front of the mirror, it is easy to evaluate your posture. If it is far from perfect - it does not matter, for the formation of correct posture a number of exercises. And if you're not lazy, they now will have carriage of the King and graceful marching Panthers.
Before you begin the exercises to strengthen and lengthen the spine, it must be remembered that the spine is nor any other part of the body is very quick to respond to our attention to it. So you need to fulfill certain requirements. First, do not make any sudden movements, and do not use force to an encrusted places. Secondly, do not overdo it, you must do one exercise, balancing the load with their guests. Third, we gradually and carefully, do not try to do the exercises with a maximum range of motion. In addition, do not forget that the exercises should carry you joy and relief.
Exercise standing up against the wall
Start with this first and most basic exercises for posture. Stand with your back against the wall, feet slightly apart, arms freely omitted. Neck, shoulders, calves and heels touching the wall. Now, try to lean against the wall so that the distance between the wall and the waist was no more than the thickness of a finger. Pick up the stomach, stretch your neck a little bit up and lift your shoulders.
Analyze the experience of all the parts of your body, especially the muscles of the back and abdomen. In other words, start forming their normal posture. Do this exercise as often as possible during the day. Once you are able to hold such a position of the body against the wall for a minute without fatigue, then, keeping the same posture, go ahead.
Exercise walking
So, you learn to keep your back while standing. Now is the time to begin to build your posture when walking. Whites have a strong, elongated spine, and you go right, then all shocks when walking absorbed cartilaginous plates and discs, which play the role of a spring, and protect the brain and spinal cord from injury.
If you have pain when walking, you have to control two key areas - the legs and spine. This exercise will help to make your gait smooth. Feet - it is elastic arms, which is bringing the body forward with each step, and, although they need a good protection from hard pavements, shoes should not limit or constrain the freedom of action. Rubber shoes with low heels or even better on the rubber soles to help soften the blow.
When you walk, you have to focus your step on the midline of the chest. This makes swinging gait, springy. Measured and springy step automatically, as it produces energy. You have to learn to walk, as if his legs begin in the middle of your torso, driving the back muscles, abdomen and thighs. Let your arms rhythmically move from the shoulder, his head held high and proud.
Possible to form a correct posture and use a large thick book. Put it on your head and try to walk around the room, holding back and trying not to drop the book. Remember what a slender girl in the mountain peoples. Because they wear on their heads jugs of water. The very nature make walking a perfect exercise that rejuvenates the entire body and makes a person beautiful and slim.
Seated exercise
Should sit as well as stand. Base of the spine should be at the back of the hard and direct seats. The back should firmly attach to the back of the chair, the form of which must not match the curve the spine. Stomach should be flat and firm, not relaxed, shoulders straight, his head raised high.
First of all, take care of the seat where you normally sit. Remember that flat seat chair should be shorter hips to the edge of the chair does not put pressure on the arteries below the knees. The height of the seat to the floor should be the same as the distance from the hip to the floor. Very often, people to show their independence and dignity, put his legs. Absolutely not not de ¬ LITE this. This can cause pain in the lower back and even cause diseases of the genital organs.
Now take a look, as you sit down. You are not in the public transport in the "rush hours", no need to rush when you're going to sit down. Should not flop around Mach chair. First, the "Alexander the Great, of course, the hero - as Gogol said, - but why break the furniture." Second, because sitting down dramatically, you can damage not only furniture but also the spine. Each time it is applied to a sharp blow to the vertebrae, causing cartilage gradually erased records and CDs. Third, sitting down, lower the body easily and softly, the head should be facing forward and up, relaxed neck, spine extended. Body weight has only ¬ to the feet, ankles, and hips - these powerful elastic Ry ¬ fungus should gently lower the body into the chair.
So, if you learn to sit down, we will learn to stand up. It should also be well and good to be able to rise from his chair. This improves posture and trains core muscles and ligaments. Going up, push the body up, the spine will also keep the head and torso straight. Do not help himself with his hands when you get up and sit down. At first it will be very difficult to sit properly, but once you feel the complete relaxation and rest, as the body will be in a natural position.
Exercise in the supine position
If you stand, walk and sit you have learned, it is time to lie down. Lie, too, need nicely. You look, as is any representative of the cat family, how much grace, self-respect and pride. Speaking of complete rest and relaxation, then you're lying in bed, depends on whether you have a good rest and sleep. Spine should be flat even sweating.
One-third of our lives we spend in sleep, so take care of his bed. First, the mattress on the bed must be of good quality, not to cause trouble spine. It should not be too soft. Throw it in the trash grandmother down duvets and soft mattresses. You are not pampered princess. Soft, the mattress sags can not give good support the heaviest part of the body - the pelvis, spine, and it bends in the direction in which the person is asleep. Strongly firm mattress is not the answer, to sleep on the floor while romantic, but not always useful. Rigid box causes the spine to curve in the opposite direction. Sleeping on your back or on your stomach also does not provide adequate support to the spine.
Only the hard, flat and fairly elastic mattress allows the bones of the pelvis and shoulders to form its own natural basin. Placing a wide flat board between the mattress and bed springs, you will get the desired type of bed. Paul Bragg in his book recommends a mattress stuffed with wool, hair or sponge rubber. He also advises to "stand and sit up straight," and adds that it is necessary to lie, too straight on a flat basis. Small and rather soft pillow for your head and neck can keep the upper part of the spine in a completely upright position to allow the muscles to relax during sleep.
Never allow any part of the body that was pressing on the other, as it prevents the blood circulation. Involuntarily tense facial muscles often cause cervical strain, so try to think of something pleasant, causing a smile to your face.
Rules of weight lifting
Good posture when lifting weights: to raise, for example, the child must keep it close to the center of gravity directly above the pushing force. Lift bag to lean forward slightly and polusognuv knees. Lift a heavy load to the whole body, not just by the bend-straightening the spine.
S. Stoletov, author of "We treat the spine and nerves by Bragg"
Optional: Paul Bragg "healthy spine" to download
Eastern sages were right, asserting that "a man so young and healthy, how flexible and well his spine." There is another proverb: "If you have a lot of disease, it is ill your spine." Even spoke briefly famous American naturopath Paul Bragg: "The spine - it hanger all diseases." Bragg left a lot of simple secret to long life and less prolonged youth, including recommendations for restoring flexibility of the spine.
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