Is Norbekov's gymnastics effective for the spine?

To make all organs work like a Swiss watch, it's enough to work over the spine for half an hour a day.

This is not fizzaryadka, not physical education. These are specially selected movements for the spine to stretch the intervertebral discs.

So that your walk again becomes like a ballerina. Your memory has returned to its place. And again you saw the world is not as bad as you think, but beautiful!

• Indications and contraindications
• General rules
• How to perform correctly?
• Feedback on exercises

Indications and contraindications

Gymnastics academician Norbekov launches protective systems of the body, improves the spine. Osteochondrosis, intervertebral hernia - these ailments are the cause of prolonged depressions, stress. They are cured by a complex of exercises, a change in their attitude to themselves.

The system is not shown to everyone. With caution and only after a consultation with a doctor, involve children in the classes. Treatment of already arisen diseases of the spine, joints in this way also requires medical advice.

For any pain after class, they should be discontinued immediately. It is forbidden to engage in such gymnastics during pregnancy, after surgery, with exacerbations, chronic illnesses, heart attack, stroke, mentally ill.

General rules

To manage the mood, your life, correcting connections with the surrounding circle, we start from the most basic - from the spinal column. Concentrate your attention: 99 percent is working with the state of mind.

One percent is the technique of doing exercises. At the time of doing the exercises, focus on the artificially created good mood. Incarnate them with humor.

Each exercise is repeated ten times.

How to perform correctly?

This is the training of joints of the spine, vessels, nervous system. And, most importantly, the training of the spirit, the belief in yourself, that you are a Man with a capital letter. All you can in life, you are the master of life, the support of loved ones.

This is a system. And the warm-up with which we begin is the threshold from which we enter the system.

• Create an artificial peace of mind. Imagine that you have a crown on your head and have a corresponding posture.
• Relax the sternum.
• Relax your shoulders.
• Relax your hands.
• Relax your face.
• Relax the tense internal parts of the body.
• Straighten the spine.
• Artificially create a good mood.

Expand your shoulders, chest. Pull up your stomach. The navel must come off the kneecap two fingers away. Breathing a little tense, like at the sight of artificial joy. Feel the tension in the soul create a physical resonance in the body. Type of easy languor. In this state, exercises should be performed any day.

Auricle massage:

• Catching the ears. Pull them down and slightly to the side. We control the posture, a smile.
• Next - up and a little bit to the side.
• To the side and a little bit back. With pleasure, with joy!
• Make circular movements back.
• Next - the circular motion forward.
• We change the grip - as if rubbing the base of the thumbs in the ears. Sharply we take away palms.

Brushes:

• Pull your hands forward. We press our fists and unclasp. The emphasis is on flexing your fingers! With joy!
• Sharply unclench the fists. We give all around our good mood. The emphasis is on extending the fingers.
• We are in a state of bliss.
• We act with the joints of the brushes. We click each finger separately.
• Concentrate circular movements of the fingers from the little finger to the thumb. Then - from the thumb to the little finger.
• Hands in front of you. We bow our hands downwards, pull them towards us.
• We bend our palms upward, pulling ourselves towards ourselves.
• Shake the knobs.
• Hands in front parallel to the floor. Ladoshki we lead to the big finger.
• The palms are unfolding
• Shaking hands.
• Compressed in a fist brush rotate in a circle. In one, in the opposite direction.

Elbow joints:

• Keep the head as if it were a crown. The shoulders are fixed parallel to the floor. The arms are bent in the elbows.
• We twist our forearms away from ourselves. Watch that your shoulders do not move. The main thing is not to erase from memory the positive attitude!
• Rotate to itself.
• Relax your hands.

Shoulder joints:

• Attention in the shoulder joint. The straightened arm is loosely lowered along the body.
• We twist our hand in front of us. In the joint - youth and health!
• We twist the same hand in the opposite direction. The tempo of spinning is different for everyone.
• We change hands. With the second hand we turn in front of us.
• In the opposite direction.
• We direct attention to breathing.
• Head straight. To each other we pull our shoulders forward.
• We reduce the blades. We try to connect them as much as possible.
• Shoulders down. The spine is even. On his face - a smile. We alternate increasing effort - weakening. We lower the shoulders as low as possible.
• Shoulders up. We strive to reach out to the ears.
• Let go of the effort. Again, we stretch our shoulders to our ears.
• Circumferential movement shoulders forward. Interest on the shoulder joints. The amplitude of the rotation is the limiting one.
• The same movement back.
• Handles at the torso. Ladoshka deployed outside. Movements - like putting them into the floor!
• Hands in the opposite direction. We reach the stop - effort, weakening.
• Shaking your hands.
• Feet slightly wider than shoulders. We perform twisting for the upper thoracic ridge.
• Handles at the chest. The right pulls the left. The move is solely the shoulders, the head. The rest of the body is real.
• Smoothly we pass to the left. We reach the stop and increase the effort, trying to continue the movement.

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Feet:

• Slightly lift the leg. Pull off the sock. Springing movements. The leg is straight.
• Pull the heel forward, pull out the toe
• Change the leg. We stretch the sock from ourselves. Straighten the leg, stretch the sock to yourself.
• Change your leg. The foot is deployed inward. We move to it, we develop the joint more and more.
• We deploy the foot outwards. Tension-relaxation alternate.
• We reproduce these exercises with the second leg. First inside. Then out. Smile, posture!
• We change the leg. We carry out the step by step with the step-by-step directions in both directions. The leg is immobile.
• Same second leg.

Knee joints:

• We rotate the shank clockwise, against. The shank is relaxed.
• Feet parallel. Hands on knees. Circular motion of the knees inward, outward. The spine is straight. We look before ourselves.
• Circle with load. After every step of the knee, stretch.
• In the opposite direction. Knees together.

Hip Joints:

• Lie down to the right in the right direction. The same with the left foot. The trunk is real. We shake the shackle.
• Attention on the hip joint. Smile! We keep the posture.
• Shaking your legs.
• We reject the thigh to the side. With a kneecap we draw a circle on the wall. Attention to the hip joint.
• The same in the opposite direction.
• We change the leg. We rotate the hip joint.
• The same in the opposite direction.
• Feet next. We step on the straightened legs.
• Everything above the waist is motionless. Movement - due to the hip joints. We rely on the whole foot.
• We stand on the socks.
• We walk on the heels. We feel a crown on our head! The shoulders are straightened.
• Switch to the external surfaces of the feet. We step on them. Do not forget to smile.
• Switch to the inner surface of the foot. We continue walking on straight legs.
• Exercise to resume breathing. Feet on shoulder width. Deep breath. Exhalation. Slowly breathe out. On exhalation the body leaves natuga and fatigue. We create ourselves with every breath and exhalation.

For the cervical spine:

• Straighten the head. Krenim it on the right side. We try to touch the shoulder with our ear. The shoulders are immovable.
• The same in the opposite direction.
• Straighten your head. We look straight. We twirl around the nose. Chin in one direction, crown in the opposite.
• The same in the opposite direction. The nose is motionless.
• Straighten your head. We bend down. The nose is aimed at the floor, it is immovable. We unfold the theme in one direction, the chin in the opposite.
• Change the pose.
• Align the head. We reject back. The face stretches to the ceiling. We unfold the head: the chin in one direction, the crown in the opposite direction. We change course.
• Align the head. We look before ourselves. We do twist. Slowly we throw a look to the right, there we turn the head to the limit.
• In the opposite direction.
• Align the head. All these exercises are connected in a continuous cycle.

Upper thoracic spine:

• Hands in the lock. Chin to chest. Shoulder formulations are aimed at each other to meet. Straight backbone. A motionless loin. We do not slow down our breathing. Hands back. We move the blades without raising the shoulders. Breasts tend to the top in this pose.
• We lift one shoulder, the second one is lowered.
• In the opposite direction.
• Rotate the shoulder joints forward. The same is back.
• Feet on shoulder width. Elbows in the sides are divorced, Brushes on the shoulders. We look straight. Turn the top of the case. Belly and below it all motionless. Wrap to the last point. We try to turn back.
• The same in the opposite direction.

The lower thoracic part of the ridge:

• Care is switched to the lower thoracic area. Loins exactly. Handles like something to hug. We bend the head down. We add effort. Further a little bit backwards and upwards we rush to the topic. The pens are back. We reduce the blades. Breasts rush upward.
• Align. The hand is wrapped behind the head. We point the elbow to the ceiling. Look - for the elbow. Stretch to the side.
• Change your hand.
• We move the shoulders around the circumference. The whole spine moves to the coccyx.
• Next in the opposite direction.
• We put the fists on the waist in the kidney area. We reduce our elbows. Vertebral column forward. Then forward the coccyx. We fix.
• The pelvis, thighs, feet are immovable. Align.

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The lumbosacral spine of the ridge:

• We improve the state of the genitourinary system, revitalize sexuality. The legs are bent at the knees, they stand on the width of the shoulders. Taz forward. Torso is motionless. Coccyx rushes upward. The back is held vertically. We flex only the lumbar region.
• Then the same coccyx to the back of the head.
• Again rush coccyx from below upward.
• Slightly weave the torso forward. Knees can be slightly bent. We squeeze the coccyx to reach the nape. We bend in the lower back.
• Make a small roll back. We bend the lower back, pull the coccyx to the back of the head. We evenly divide the load.
• Relax your lower back.
• Circular movement of thighs. Torso is motionless.
• We fix this pose, stretch the side, directing the torso to the side.
• Change the pose. We reject the second thigh to the side. Again stretch it with pleasure!
• We lean towards the retracted thigh. We bend the lumbar region.
• Feet together. Tugging up. I try to touch the ceiling with my palm. Start the slope. They stretched.
• Change your hand. Second hand up. Again roll.
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• We begin to shake the muscles. We weaken the body and shake

The twists for the whole ridge:

• The vertebral column is the axis of all the moves.
• Begin a soft body curvature. Hands on the forelegs. A glance at the elbow, in the ceiling. We add effort. Holding the roll forward, turn around. We curl along the axis of the ridge in the opposite direction. A glance at the elbow. Stress-relaxation. We return to the roll pose and become even.
• Ridge straight, shoulders back. The body was turned up to the last point. Add effort.
• The same in the opposite direction. The chin is pointed toward the sternum. Look over your shoulder down.
• Align. We lean to the side. We begin twisting. The head, shoulders, sternum rotate around the spine, unfold to the ceiling. A look over your shoulder.
• Do not change the pose, turn around in the opposite direction. We reach the extreme point.
• Roll in the second direction. Turn around the ridge, keeping a roll. We develop through the back, reach the extreme point.

Calming Breath:

• Breathing in your nose. Hands raise. Exhale - hands down. We breathe easily and calmly. We close our eyes and imagine how the whole body is filled with magic power.
• Tuning breathing. The back is straight. We are climbing upwards. My eyes are closed. Palms put on an imaginary cool surface.

Feedback on the exercises

Marina

Immediately I will say: this gymnastics is not for everyone. We came to the section with a friend, she left after the first lesson. It's hard, he says. I stayed and did not regret it. Now I feel joy in the whole body. As if she were born again!

Sergey

I was sent to the group dealing with Norbekov by an oculist. It seems to be what kind of connection - vision and spine. It turned out, there is - after two months of classes to see better.

Oleg

I worked out, there were pains in the back. Of course, about the fact that neglected osteochondrosis, a hernia can be cured is an exaggeration. But prevention can be done that way.