Paul Bragg believes that a healthy back is crucial in allowing a person to retain their energy, a clear mind, and a good memory. He developed a series of exercises that can help you take care of your spine.
If you perform them correctly and regularly, you will see the desired results in several days, even if you are doing only the bare minimum. We found these exercises so good that we just had to share them with you.
To avoid damage caused by excessive physical strain on your back, you must follow the following rules:
- During the first week, do the exercises slowly, without straining your body too much.
- Start by repeating each exercise 2 to 3 times and gradually increase the number of times until you can do ten.
- Start slowly, gradually increasing your exercise rate to the maximum.
- If you feel pain or fatigue, take a break.
- You should also take a break before starting each new exercise.
Remember: you should do these exercises as a set one after the other rather than as stand-alone ones.
Stretching #1
This exercise can have a beneficial influence on the part of the nervous system responsible for head movement, eye muscles, and nerves in general. It is also good for the cervical spine.
Lie on the floor on your stomach, with your feet shoulder-width apart. Raise your hips and arch your back like a cat. Only the toes and palms of the hands should touch the ground. Try to straighten your knees and elbows as much as possible.
Then lower your hips and raise your head. After lowering your hips as low as possible, slowly raise them as high as you can while arching your back at the same time. Repeat.
If you did it correctly, you should feel the benefits immediately, because your spine should be relaxed.
Twisting
This exercise will help strengthen the muscles of the thoracic spine and may have a beneficial effect on the nerves connected to the liver. It also improves the functioning of the kidneys.
Lie on the floor on your stomach, raise your hips and arch your back. Try to touch the ground with only your toes and palms.
Rotate your hips to the right as much as possible, trying to lower your right side as low as you can. Repeat for the left side.
Try to do the exercise as slowly as possible.
Bridge
This exercise helps train the muscles of the lumbar spine. Relaxes the spine and stimulates the intervertebral disc recovery process.
Sit on the floor with your palms touching the floor and bend your knees.
Raise your hips, then lift the rest of your body to bring your spine to a horizontal position, then lower your entire body.
You must do the exercise rhythmically.
Stretching #2
This exercise will help train the muscles of the lumbar spine, restore balance, and stretch the spine.
Lie back: Bend your knees and wrap your hands around them. Push yourself and swing in this position for a while.
At the same time, lifting your head, try to touch your knees with your chin. Try to stay in this position for about 5 seconds.
Walking On All Fours
This is a vitally important exercise to stretch, strengthen and train the gluteal muscle ligaments.
You must lie on the floor face down. Raise your hips as high as possible and arch your back at the same time.
Your feet and palms should touch the ground. Keep them straight, head down. Walk for about 5 to 7 out of every four minutes, staying in this position.
Paul Bragg recommends doing this exercise every day at first. Then when you start to feel stronger, you can do these exercises twice a week.
Paul Bragg recommends doing this exercise every day at first. Then when you start to feel stronger, you can do these exercises twice a week.
Based on materials from Healthy spine
