Every day, the spine of a person experiences serious stress, which is why it is slightly shortened. You can verify this by measuring your height after coming home from work or getting out of bed in the morning. To prevent this from happening and you are not tormented by severe back pain, you can do 5 exercises of Paul Bragg for the spine. About who this is and how to properly charge, read below.
Who is Paul Bragg?
This is an American showman, traditional healer, naturopath and advocate for healthy lifestyle. He believed that there are only 9 real doctors in the world: sunlight, clean water, fresh air, fasting (fasting), proper posture, rest, physical activity. As well as the human spirit (mind) and healthy eating. He became known in the USSR after translating the books “The Miracle of Fasting” and “The Spine - the Key to Health” into Russian.
Paul Bragg sincerely believed that to maintain health and a long life (up to 120 years!) It is enough for a person: to strengthen the body, develop the spirit, regularly do special exercises and avoid overeating. It was he who came up with how to stretch the intervertebral discs to maintain joint mobility. The fact that his idea has the right to life, he proved by his own example, having lived up to 95 years and dying only from the fact that an accident occurred.
What are the benefits of classes?
Five exercises of Paul Bragg for the spine can not only restore the strength of the joints and their length, but also make life more fulfilling and joyful. Take for example the same cat that loves to stretch. How does she do it? It bends its back and, thus, stretches the vertebrae. But the dog does it differently: he bends down from the front to the ground, raises his pelvis and stretches his forepaws forward. Then stretches and slowly returns to its original position. As a result, it turns out that these animals make a wave-like movement to stretch the spine. It is thanks to such a charge that they manage to maintain flexibility, mobility and health until old age.
If a person starts to take care of himself and his spine in this way, even by the age of 80-90 he will be energetic, vigorous, youthfully mobile. He will succeed:
- keep a clear mind and sober memory,
- avoid joint pain and improve posture,
- make your muscles stronger and stronger;
- make the spine more elastic;
- start breathing correctly and deeply.
In general, only five Paul Bragg exercises to restore the spine, performed up to 2-3 times a week, will have a positive effect on the well-being of a person, allowing him to live longer and without back pain.
How to prepare?
The benefits of charging will be greater if you begin to perform it correctly. You do not need to immediately run and do exercises until your life forces are exhausted. It is necessary to approach their implementation carefully, without applying sharp efforts and balancing the load with your own physical capabilities. This is important because you do not know the true state of your intervertebral discs, spine and ligaments, as well as the degree of salt deposition. It will be even better if you consult with your doctor about the presence of contraindications before class. If all is well, try to create a motivational motive. The stronger it is, the more you will be able to achieve.
How to start?
Paul Bragg's back exercises do not hasten. Therefore, during the first week it is better to do them slowly, gradually, without stress. At the first sign of fatigue or discomfort, you should immediately suspend charging. You can return to them the next day or a little later. When you feel that your body has become stronger and more flexible as a result of training, you can slightly increase the load. You may also experience a slight muscle pain. It's okay, it will pass soon. Well, now let's move on to the description of Paul Bragg's set of exercises.
Charge number 1. On the upper part of the spine
This exercise allows you to eliminate a headache, normalize the work of the stomach, put the vertebrae in their intended places. It is recommended to do it smoothly and without rushing. So: lie on your stomach on the floor, face down. Place palms under the chest, and legs apart at shoulder width. Leaning on the palms and fingers and toes, raise the torso up, trying to arch the back properly. Buttocks should be above the head. Straighten your arms and legs completely, lower your head. Then gently lower the pelvis almost to the floor, without bending the limbs. In this position, your spine will be strained to the maximum. Now you need to raise and lean back your head. Return to starting position.
Exercise number 2. In tension with a twist
This exercise allows you to normalize the liver, kidneys, urinary and gall bladder. It must be carried out almost in the same way as in the previous case. Only after arching the back should the pelvis be turned to the left to the maximum, lower the left side down, and then make the same movements, but to the right. It is important to leave your arms and legs straight, you can not bend them. During the movement, you should imagine how the spine is stretched, and the vertebrae smoothly "sit down" in their places.
Exercise number 3. Relax
This exercise by Paul Bragg allows you to stimulate every nerve center, relieve the condition of the pelvic region, strengthen the muscles of the vertebra and restore the intervertebral discs. To carry it out, you need to sit on the floor, lean on straight arms located slightly behind, and bend your knees. Lift the buttocks so that the body is completely on the limbs. You cannot touch the floor with other parts of its surface. Return to starting position. It is recommended that you do such a charge as fast as you can.
Exercise number 4. On the spine
This exercise helps to release the nerve endings of the spinal cord, normalize the stomach, strengthen the muscles of the abdomen and abdominal cavity, remove the tightness between the vertebrae and block small infringements. However, with a hernia and pain in the lower back, you can not do it. In the absence of such contraindications, lie on a hard floor on your back, stretch your legs, spread your arms to the sides. Then bend the lower limbs at the knees and pull them to the chest, clasp your hands. Immediately you need to try to push the knees and hips away from your chest, without letting go of your arms. At the same time, raise your head and touch the chin of your knees, well, or at least try to do it. Lie down for 3-5 seconds, return to its original position.
Exercise number 5. Walking on all fours
Paul Bragg considered this exercise one of the most useful for stretching the spine and returning its discs to their original place. In addition, it is able to normalize the work of the large intestine. To accomplish this, one needs to pass with fully straightened limbs, a raised pelvis, an arched back and a bowed head along the entire perimeter of the room. Can be repeated several times.
How many times to repeat?
All exercises of Paul Bagg must be done in a complex. Above, under the description of each of the classes, you could see photos that depict an approximate sequence of actions. Although no one forbids you to first crawl on all fours, then make a "bridge", and then make the remaining 3. The main thing is not to overwork in the very first days. You need to start with 2-3 repetitions. And after that, as much as possible, increase their number.
You yourself will notice that in this case it will be easier to get used to the exercises. You need to do them first every day. And after the relief and fantastic sensation of a surge of strength, the number of classes can be reduced to 2-3 times in 7 days. This will be enough to maintain joint mobility and keep the spine stretched and flexible. The first results can be expected in 2-3 weeks. They may not be significant, since in a few years it is impossible to eliminate all pathological changes that have occurred over many years. But they will be, and this is already wonderful!
How to control posture?
It is worth remembering that in order to maintain the health of the spine , it is also important to monitor your posture. Paul Bragg has repeatedly noted this in his writings. From the pages of his books to all his readers, he recommended walking, sitting and standing, watching the position of his own spine.
It is to this naturopath that the idea of how to determine which position is correct belongs to. In particular, you need to approach the wall, stand with your back to it so that the shins, feet, nape and lower legs are in contact with it. Between the lower back and the vertical surface, the distance should be 1 finger, not more. In this case, the stomach must be pulled in, and shoulders straighten. Keeping this posture, you should walk along the room, bending your knees slightly and stepping the spring. This is necessary so that the body can remember the correct position.
According to Paul Bragg, sitting is necessary as follows: the shoulders are straight, the head is slightly raised, the stomach is pulled in and tense, the back is pressed to the back of the chair. That is, in the way that many of us have been taught to do this in school. And one more thing: according to the naturopath, you should never cross your legs, as this can cause serious disruptions in the body, including blood stasis, impaired blood flow and blood vessels.
Are there any contraindications?
Yes, they really are. These include: increased body temperature, chronic or acute diseases of the spine, joint inflammation, viral and infectious diseases, severe back pain, hypertension, circulatory disturbance in the brain, intervertebral hernia (especially neglected!). But, as already mentioned, in any case, it does not hurt to go to the clinic and consult with your doctor or therapist about Paul Bragg's exercises.
Testimonials of people about exercises
People who have tried the set of exercises invented by Paul Bragg, write that thanks to them they were able to qualitatively improve their lives. Some of these exercises helped get rid of back pain, others became more flexible, third helped to cure a hernia or tuberculosis, and the fourth was completely put on their feet. Many write that relief does not come after the first time. To finally feel it, you need to engage in at least a month. To regain your health - yes, this is not a quick matter. In addition, at first it was somewhat painful. Since at the very beginning old diseases begin to worsen. But this period is possible, necessary and important to overcome. Judging by the responses, immediately after it becomes easier.
But doctors are in no hurry to leave positive feedback on the exercises of Paul Bragg. However, as are the negative ones. Maybe because none of the scientists did not particularly test them. Or, as some people write, due to the fact that the recognition of such complexes of many doctors can deprive of earnings, and pharmacists - profits. However, we would recommend that you do not start the exercises without consulting a doctor. You do not know what is going on in your body, how things are going with organs and vessels. And, relying on the Russian "maybe will carry", you can not only not improve, but also worsen your condition.
In conclusion
Now you know about the positive properties and contraindications of exercises invented by Paul Bragg. And maybe they even tried to complete at least one of them. And that's great! Well, if not, do it now. It is not in vain that these classes are known to people from many countries of the world. And we also recommend listening to other tips of the famous naturopath. In particular, try to keep your head and chest always raised, get to work on foot and quickly, climb exclusively by stairs, and not by elevator. And also strive to breathe in the stomach, as little children do (you can learn from them). We wish you health and long life!