5 exercises on the spine and posture for those who have a lot of sitting

According to Taoist philosophy, the spine depends on the state of health of the person as a whole. If the spine is curved, there are back pain and muscle clips, it blocks the flow of energy qi through the body. Taoists believe that Qi - is our life force that circulates through the body along with the blood. If you have back muscle clamps, the blood supply to the spine suffers. And where there is a problem with the blood supply, there is an energy shortage.

From this broken intervertebral disk herniation and protrusion are formed, broken posture. As a result of deteriorating relationship between the brain and organs, and she made it through the spine - the spinal cord and nerves branching off from it. That is why Taoist qigong any development begins by working on the spine, then the transition to meditation to harmonize the mind and finally - to the breathing practices for the acquisition of additional forces, development of charisma and success.

5 exercises on the spine and posture for those who have a lot of sitting

Exercises for the spine forces

That the spine has become strong and healthy, Qigong has unusual for Westerners the idea: it is necessary to relax the muscles of the back. Imagine that in the back there are already tensions. What will happen if we start to do strength exercises? Those muscles that are already overstretched, will take the maximum load. They are accustomed to, it is not the first time. As a result, we obtain the asymmetry and curvature of the spine, which will only get worse. A pain - become stronger.

That is why the first qigong promoted relaxation of overstressed muscles and alignment of the proper motion - without the imbalances, flexible, free and beautiful. And then - as much as you strain yourself: swinging, running, swimming. The main thing - Rds and maintain the correct structure of the body. The founder of the School Wu Ming Dao Anna Vladimirova shared with Heroine five exercises of recreational gymnastics Sing Sheng Dzhuang - one of the most effective and safe recovery of spine systems.

Sing Sheng Dzhuang - recreational complex of exercises that help to successfully fight with scoliosis, osteochondrosis, intervertebral hernia and other diseases of the spine. Regularly enough to give the gym for 15 minutes a day to strengthen the spine, improve your posture and reduce fatigue after a long day at the computer. Ideally, you need to master the complex at a seminar under the guidance of an instructor, but the most simple basic exercises you can learn right now.

The goal of each exercise - to find the maximum relaxation to the specified point. From the side it may seem very simple. But, to be honest search for relaxation, not tension or just a beautiful movement, the effect of which would be unexpected.

Exercise 1. Dragon head

5 exercises on the spine and posture for those who have a lot of sitting

The purpose of the exercise - to relax the area of ​​the seventh cervical vertebra. It is the biggest vertebra at the base of the neck. Sometimes it forms a small hump, where the neck passes in the shoulder girdle. This point is related to the condition of the neck, but from its relaxation depends on the health of the heart. Hump ​​in this area just reported that with the heart and blood vessels may be a problem: normally this area should be flexible and free and to be able to completely straighten, become flat.

Stand up straight, feet shoulder-width apart, feet parallel. Knees soft and slightly bent. Hands on waist. Crown tends to the sky: imagine that the hair on top of you someone is gently pulling upward.

Start the rotation of the head - as if the crown describe a small circle. The head does not sag and throws back rotation occurs with a small amplitude. This rotation seek relaxation of the seventh cervical vertebra. Do 10 rotations in one and the other side.

Exercise 2. The crane spreads its wings

5 exercises on the spine and posture for those who have a lot of sitting

The purpose of this exercise - to relax the area around the fourth thoracic vertebra. Find it simply, let down your right hand behind your head and spine Reach - there, where you hold out without unnecessary stress. With probability 99% Dotyanutsya your fingers just before the fourth thoracic vertebra. This area is responsible for lung health. In addition, proper, free standing quarter-thoracic - this is your proud and beautiful posture.

Stand up straight, knees still slightly bent, hands at waist level and palms up.

Hands are raised up, shoulders relaxed.

Your arms, turn the palms outward.

Straighten arms - as if you put them on an invisible support. Shoulders relaxed. In this position, find relaxation difficult: imagine that there are invisible hands under the pillow.

Unfold the shoulders and elbows, palms facing up. Hold this position for 20-30 seconds and find relaxation in it. Your task - to turn off the extra muscle that are trying to hold hands, to relax the lower back and neck release. Notice how changing breathing - as it becomes more free, when new found relaxation. Repeat the exercise 3-5 times.

Exercise 3. Razmetanie clouds

5 exercises on the spine and posture for those who have a lot of sitting

This exercise is aimed at relaxation of the twelfth thoracic vertebra. To find him, put one hand on the solar plexus, and the other - on its projection on the back. Around here he is. Here begins the waist, and it is this area is often gripped with sedentary work. For health, this point is very, very important: it is linked to the health of the stomach, the spleen and the whole digestive system.

Feet together, knees soft, arms hanging along the body. Bring attention to the twelfth thoracic and start to rotate it. Imagine that the body is divided into two parts: the bottom is frozen in space, stationary, and rotate the upper right and left. Do rotation is very small, as in the photo, and slow: 10 bills on one side and 10 on the account to another. Notice how I have a feeling in the body as the relaxation of the twelfth thoracic.

Do rotation for 2-3 minutes. If you work in an office, you can do this exercise while sitting on a chair at any time of the day to start relaxed waist.

Exercise 4. Rings snake

5 exercises on the spine and posture for those who have a lot of sitting

This exercise will relax the whole spine, provided that the will carefully. At seminars in Wu Ming Dao are taught to consider the body of a neutral note: you do not note deficiencies or stress, as well as neutral, as it were detached to observe how the body carries out your wishes. As if you have a friendly dialogue: you are asking him to do something, and it is sometimes agreed, sometimes resist, but sooner or later there is a chance of a friendly agreement.

Knees slightly bent. Hands are lowered. Head hanging freely on the seventh cervical vertebra - base of the neck.

Begin to make the slope. Should not bend the whole body at once, and the vertebra by vertebra. The head hangs at the seventh cervical and entrains the first thoracic vertebra. Then he folded second, third, fourth - and so on to the twelfth. Then, one after another folded first to fifth lumbar vertebrae. "How to feel all the vertebrae apart?" - it is reasonable to ask you. At first, to be honest, in any way - we do not feel very good back. The more comfortable and confident you are doing the exercise, the more connection built between the brain and the spine. Gradually you will begin to feel each vertebra. At first vaguely, then quite accurately. Bend your knees and begin to straighten - vertebra by vertebra. Head hanging until the last moment. Look for an opportunity to straighten, keeping relaxed. At the very end, when all the vertebrae are lined up vertically, raise your head and hands, make a very small neat backward bend.

Lowered his hands and head, repeat 2-3 times the slope.

Exercise 5. Dragon Squat

5 exercises on the spine and posture for those who have a lot of sitting

This exercise is aimed at the disclosure of the pelvis. The better the blood flow in this area, the better here circulates Qi energy, the higher the level of health of the reproductive system, as well as more drive in life. In the Taoist tradition it is believed that tension in the pelvis locked vital energy, which is stored here, but is it worth it to release - and life becomes much more fulfilled, energetic and perky.

Stops are widely deployed to wear side arms cover the lower abdomen.

Razvedi hands and make a very small squat -. 5 cm literally knees look strictly on toes and move in the same direction.

Join hands in front of chest. Pause. This small squat find relaxation of the hip joints. In this position, you can relax a lot of muscles: thighs, buttocks, abdomen, waist. Ask their body to relax as much as possible.

Slowly strife knees, rising to the top. Your task - during the ascent save the relaxation which you find in the squat. It may feel a slight tremor in the legs: it is a good sign. So manifest themselves familiar tension when you're relaxing them. Make 5-7 slow squats.

Fully master all course exercises Sing Sheng Dzhuang and restore the health of the spine can be in the School of healthful practices Wu Ming Dao. Unique school that mystical and mysterious practice qigong are taught by doctors instead of pictures with dragons here anatomic aids, seminars understands the physiology of each movement. Because of this you do not just make beautiful passes hands, and master the clear, precise exercises that provide a quick revitalizing effect. Seminars are designed by people with medical education, with the help of neuroscientists and psychologists - so that you quickly and easily mastered the practice and made it his healthy habit.

register for workshops Sing Sheng Dzhuang "Youth and spinal health"

If you do not live in Moscow or St. Petersburg, you can pass the online course "Youth and health of the spine." Within 3 weeks from the start of the course have the opportunity to ask any questions about the school instructors and receive detailed answers. Footage will be available at any time within 3 months from the date of the course, you will be able to engage at a convenient time. After completing this course you will get a video with a full practice for further self-study.

register for the online course "Youth and spinal health"