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In the last few decades, the time an average person spends relying on their back and the resultant back pains from it has increased by as much as 54 percent across the world. This is an alarming number that states the obvious that something needs to be done about this problem ASAP. According to a Soviet surgeon, writer, and inventor named Nikolai Amosov; our health is in our own hands. Hiss systemic approach to health can help us deal with spine problems as well.
We do realize as to how stressful a spine pain can really be and this is why we present a few of the exercises to prevent the spin pain with the help of exercise presented by Nikolai Amosov.
Nikolai Amosov created his very own exercises that helped him to not only prevent any spine pain but also strengthened his muscles and the joints. All of this helped him live a long life.
These exercises were performed by Nikolai Amosov for 100 times each day at a high pace. As for the duration of these exercises, all of them in 100 sets took him about half an hour. During this half an hour, his pulse recorded to be at about 110 to 120 BPM that is as close to aerobic training in normal exercises as it can get.
Exercise on the chair
For this exercise, you need to follow the following rules.
- Lie down on a chair with the abs facing downwards
- Lock both hands behind the head
- Put the legs straight and out or if needed, stretch them out on a sofa
- Now put pressure on body so it can become parallel to the ground
- Now form this position, bend backward as much as a person can while raising their upper torso
- Repeat the exercise for 10 reps
Yoga bending
For this exercise, you need to follow the following rules.
- Lie down on the ground on the back
- Place the hands along the sides of the body
- Lift the legs up and pull them backwards until the feet touch the floor
- Perform 10 reps for this exercise
Reach the back with the help of your palm
For this exercise, you need to follow the following rules.
- Stand up completely straight
- Raise any hand above the head and now reach the back
- With the palm, touch the opposite shoulder blade while pushing the head forward a little bit
- Perform 10 reps of this exercise with each individual hand
Shaking the body
For this exercise, you need to follow the following rules.
- On the ground, stand on all fours on the knees
- Relax the back
- Now start shaking your body while making quick bends in the arms at point of elbows
- Perform this exercise for 30 to 60 seconds
Swinging while lying on the floor
For this exercise, you need to follow the following rules.
- Lie down on the back on the floor
- Grab the knees with both hands and pull them towards the chest area
- Now start swinging the whole body back and forth
- Repeat the exercise for about 10 reps
Exercise for strengthening back muscles
For this exercise, you need to follow the following rules.
- Lie down on the ground on the stomach
- Place the hands straight along the sides of the body
- Lift both the chest and head as much as a person can and hold the pose for 3 seconds
- Perform 3 reps of this exercise
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