The set of exercises "Crocodile" for the spine is composed of nine options for twisting the body with different positions of the legs and is designed to prevent and treat problems of the musculoskeletal system (in particular, the spine), massage the internal organs and relieve pain from the muscles back and pelvis. Developed by chiropractors in Australia as a result of observing the movements of the crocodile's spine, which never corrodes or deforms.
This technique is available to people of any age and physical fitness, does not require large space or special equipment: just a thin blanket or blanket laid on the floor.
When the exercise is used
The set of exercises "Crocodile" for the spine is indicated for the following symptoms and pathologies:
- with cervical and lumbar sciatica;
- pathology of the sacral region;
- osteochondrosis of the spine;
- intervertebral hernia and protrusion.
And it is also used for spasm of the muscles of the lumbar and pelvis, piriformis syndromemuscles, the presence of congestion in the pelvic organs and disorders of digestion and stool. Let's see how this exercise is done.
Features of implementation
The specificity of the "Crocodile" exercise lies in the spiral rotation of the body, when the head turns in one direction, and the pelvis with legs in the other, respectively, the spine twists.
The basic rule is to listen to your feelings, avoid sharp pain and extremely sudden movements. At the same time, you should not immediately make large amplitude movements, you need to let the body get used to it, warm up. In total, 8 twists are performed (four on each side), while fixing the twisted position should last about 3-4 seconds.
Each type of Crocodile exercise should be performed slowly and carefully, observing the relaxation of the muscles and the stretching of the tendons. Breathing should be voluminous, lingering and through the nose. In the starting position, exhale should be done, and at the moment of movement - inhale.
In addition, it is recommended to perform gymnastics on an empty stomach. It is very important at the end of the whole session to make sure to do a relaxation pose - just lie on your back with straight arms and legs and closed eyes, keeping all the muscles of the body in a completely relaxed state.
Block 1
In this series, the exercise "Crocodile" is performed in the minimum volume:
- Lying on your back - legs straight, shoulder width apart, arms placed to the sides so that they form one line, - make turns with the whole body in oneside and head to the other side.
- The starting position is the same, but put the heel of one foot on the fingers of the other, while turning the body, make sure that the position of the feet is preserved.
Block 2
When performing the exercise "Crocodile" of the second level, as far as possible, at the extreme point of fixation, pause when inhaling for 4-8 seconds:
- At the knees, bent legs form an angle of 90°. The ankle of one leg lies on top of the knee of the other and the body and pelvis are turned in opposite directions. You need to make sure that the shoulders and arms remain firmly pressed to the floor.
- Legs are bent at the knees and spaced wider than shoulders. Without lifting the feet from the floor, but only turning them around, we turn the torso and pelvis in one direction, and the head in the other. If it works out, then the leg that is closer to the floor rests completely on it.
Block 3
The third level of complexity of the "Crocodile" exercise for the back, in which long, from one minute, fixations at the turning point are allowed, subject to internal comfort, it looks like this:
- Legs are bent at the knees, at an angle of 90 ° or a little more, the hips are tightly compressed, while the feet are in the air, and the line of the knees is parallel to the line of the hip joints. Make turns with the whole body so that the hips maintain their bend angle and lie smoothly on the floor (if possible). Do not make sudden movements or uncontrolled falls to the floor.
- The same principle of leg position and movement, but at the end point straighten the leg, whichis located higher, and try to touch the nearby hand with it, you can also pull the toe of the foot towards you a little with your hand.
- Wrap the right leg around the slightly bent left leg so that the arch of the right foot catches on the shin of the left (in yoga, this position of the legs is called garudasana). Turn the pelvis to the left, as far as the amplitude or sensation allows. If they are saturated, then it is recommended to lie down in this position for about 30 seconds, breathing deeply and evenly.
Additional exercises to improve blood circulation along the spine line
These poses are also taken from the practice of hatha yoga and tested in numerous classes and practitioners: the effect of relieving muscle spasms occurs almost immediately! Stiffness and swelling go away, breathing becomes freer, so these positions are recommended for people with disorders of the respiratory and cardiovascular systems. The main condition is adequacy in execution:
