Every day, the human spine experiences serious stress, which is why it shortens a little. 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 Field Bragg exercises for the spine. About who he is and how to properly exercise, read below.
Who is Paul Bragg?
This is an American showman, folk healer, naturopath and he althy lifestyle promoter. He believed that there are only 9 real doctors in the world: sunlight, clean water, fresh air, fasting (fasting), correct posture, rest, physical activity. As well as the human spirit (mind) and he althy eating. He became famous in the USSR after the translation of the books “The Miracle of Fasting” and “The Spine is the Key to He alth” into Russian.
Paul Bragg sincerely believed that in order to maintain he alth and longlife (up to 120 years!) 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 to 95 years and died only from the fact that an accident happened.
What is the use of exercising?
Five Field Bragg exercises for the spine allow not only to restore the strength of the joints and their length, but also to make life more fulfilling and joyful. Take for example the same cat that loves to stretch. How does she do it? Arches its back and, thereby, stretches the vertebrae. But the dog acts differently: it bends down to the ground in front, raises the pelvis and stretches its front paws forward. Then it stretches and slowly returns to its original position. As a result, these animals manage to make a wave-like movement to stretch the spine. It is thanks to this exercise that they manage to maintain flexibility, mobility and he alth until old age.
If a person begins to take care of himself and his spine in this way, then even by the age of 80-90 he will be energetic, cheerful, youthfully mobile. He will succeed:
- keep a clear mind and a sober memory,
- avoid joint pain and improve posture,
- make your muscles stronger and stronger;
- make the spine more elastic;
- start right and deepbreathe.
In general, only five Paul Bragg exercises for spinal rehabilitation, performed up to 2-3 times a week, will positively affect a person’s well-being, allow him to live longer and without back pain.
How to prepare properly?
The benefits of charging will be greater if you start doing it correctly. No need to immediately run and do exercises until the vitality runs out. You should approach their implementation carefully, without making sudden efforts and commensurate 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 s alt deposition. It would be even better if you consult a doctor before classes about the presence of contraindications. If everything is good, try to create a motivational reason. The stronger it is, the more you can achieve.
How to get started?
Field Bragg's exercises for the back can't be rushed. Therefore, during the first week it is better to do them slowly, gradually, without tension. At the first sign of fatigue or discomfort, you should immediately stop 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 feel some pain in your muscles while doing this. Don't worry, it will pass soon. Well, now let's move on to the description of the set of exercises by Paul Bragg.
Exercise number 1. On the upper part of the spine
This exercise allows you to eliminate headaches, normalize the work of the stomach, put the vertebrae in the places intended for them. It is recommended to do it slowly and slowly. So: lie on your stomach on the floor, face down. Place your palms under your chest, and spread your legs shoulder-width apart. Leaning on the palms and fingers and legs, lift the torso up, trying to arch the back properly. The buttocks should be above the head. Fully straighten your arms and legs, 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 tilt back your head. Return to starting position.
Exercise number 2. Stretch with twist
This exercise allows you to normalize the functioning of the liver, kidneys, bladder and gallbladder. It should be carried out in almost the same way as in the previous case. Only after arching the back, you should turn the pelvis 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 keep 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 No. 3. Relaxation
This Paul Bragg exercise allows you to stimulate each nerve center, relieve the condition of the pelvic region, strengthen the muscles of the vertebrae and restore the intervertebral discs. For hiscarrying out, you need to sit on the floor, lean on straight arms located slightly behind, and bend your knees. Raise the buttocks so that the body is located completely on the limbs. It is impossible to touch the floor with other parts of its surface. Return to starting position. It is recommended that you do this exercise as quickly as you can.
Exercise number 4. For stretching the spine
This exercise helps to release the nerve endings of the spinal cord, normalize the work of the stomach, strengthen the muscles of the abdomen and abdominal cavity, relieve tightness between the vertebrae and blockage of small infringements. However, with a hernia and pain in the lower back, it cannot be done. In the absence of such contraindications, you should lie on the 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 them with your hands. Immediately you need to try, as it were, to push your knees and hips away from your chest, without letting go of your embrace. At the same time, raise your head and touch your knees with your chin, or at least try to do it. Lie like this for 3-5 seconds, return to the original position.
Exercise 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 complete it, you need to pass with fully extended limbs, a highly raised pelvis, an arched back and a lowered head alongthe entire perimeter of the room. Can be repeated several times.
How many times to repeat?
All Paul Bagg's exercises must be done in combination. Above, under the description of each of the classes, you could see photos that show 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 overexert yourself in the very first days. You need to start with 2-3 repetitions. And after that, as far as possible, increase their number.
You will notice that in this case it will be easier to get used to the exercises. First, you need to do them every day. And after easing the condition and a fantastic feeling of a surge of strength, the number of classes can be reduced to 2-3 times in 7 days. This will be enough to keep the joints mobile 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 the pathological changes that have occurred over many years. But they will, and it's already great!
How to control your posture?
It is worth remembering that in order to maintain the he alth of the spine, it is also important to monitor your posture. Paul Bragg noted this more than once in his writings. From the pages of his books, he recommended to all his readers to walk, sit and stand, watching the position of their own spine.
It is this naturopath who came up with the idea of how one can determine which position is correct. ATin particular, you need to approach the wall, stand with your back to it so that the shins, feet, back of the head and shins are in contact with it. Between the lower back and the vertical surface, the distance should be 1 finger, no more. In this case, the stomach must be pulled in, and the shoulders should be straightened. Keeping this posture, you should walk along the room, slightly bending your knees and stepping spring. This is necessary so that the body can remember the correct position.
Sit, according to Paul Bragg, should be as follows: shoulders straightened, head slightly raised, stomach retracted and tense, back pressed against the back of the chair. That is, in the way that many of us were taught to do in school. And one more thing: according to a naturopath, you should never cross your legs, as this can cause serious disruptions in the body, including blood stasis, impaired blood flow and infringement of blood vessels.
Are there any contraindications?
Yes, they do exist. These include: elevated body temperature, chronic or acute diseases of the spine, inflammation of the joints, viral and infectious diseases, severe back pain, hypertension, circulatory disorders 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 the Paul Bragg exercises.
People's feedback on exercise
People who have tried a set of exercises invented by Paul Bragg write thatThanks to them, they were able to improve their quality of life. Some of these exercises helped to get rid of back pain, others to become more flexible, the third to heal a hernia or tuberculosis, and the fourth even put on their feet. Many write that relief does not come after the first time. To finally feel it, you need to practice for at least a month. Getting your he alth back is not a quick thing. In addition, at first it is somewhat painful. Because at the very beginning, old diseases begin to worsen. But this period can, must and is important to overcome. Judging by the responses, immediately after it becomes easier.
But doctors are in no hurry to leave positive feedback about Paul Bragg's exercises. However, as negative. Maybe because none of the scientists specifically tested them. Or, as some people write, because the recognition of such complexes can deprive many doctors of earnings, and pharmacists - profits. However, we would recommend that you do not start exercising without consulting your doctor. You do not know what exactly is going on in your body, how things are with organs and vessels. And, relying on the Russian "maybe it will carry over", you can not only not improve, but also worsen your condition.
As a conclusion
Now you know about the positive properties and contraindications of the exercises invented by Paul Bragg. And maybe even tried to perform at least one of them. And it's great! Well, if not, do it now. After all, it is not for nothing that these classes are knownpeople from many countries of the world. And we also recommend listening to other advice from the famous naturopath. In particular, try to keep your head and chest always elevated, get to work on foot and quickly, climb only the stairs, and not the elevator. And also strive to breathe in the stomach, as small children do (you can learn from them). We wish you he alth and long life!
