The past few decades saw a 60% increase in spinal pain. The American Chiropractic estimates that 80% of the population will experience back pain at some point in their lives. As with most conditions, prevention is better than cure. You do not have to be part of the statistics by waiting for the day you go through a back pain. Instead, you can teach yourself simple exercises that will reduce the risk of a spine problem.
Nikolai Amosov was a genius surgeon, inventor, and best-selling author. Nikolai believed that the power to change our health is in our hands. He recommended some exercises that can heal your spine before it’s too late. Let’s take a look at the five main exercises that can help you boost the health of your spine.
Amosov tested each exercise that he recommended. According to the surgeon, not only do these exercises contribute to a long and healthy life but also in strengthening muscles and preventing joint problems.
One of the recommended exercises involves using a chair. This exercise entails lying on a chair with your abs on the chair and your head facing downwards. Your hands should be locked behind your head, with your legs straight. Overall, your body should be parallel to the floor. Once you have positioned yourself on the hair, raise your upper torso by bending backward. Repeat this exercise 10 times.
Yoga bending is another exercise that you can do to strengthen your spine. This exercise requires you to lie back on the floor. Next, lift your legs behind your head until you touch the floor with your feet. Your hands should be along your body as you exercise. It will help if you repeat this exercise 10 times for great results.
Amosov recommends stretching your hands towards your lower back as an exercise that strengthens the spine. To do this exercise, you need to stand straight. Make the palm of your hand touch the opposite blade of your back. Do this with each side for about 30 seconds. Repeat this exercise ten times.
The fourth exercise involves shaking. This exercise requires you to get on all fours. Next, relax your back and shake quickly by bending your arms at the elbows. You should repeat this exercise for 30 to 60 seconds.
Swinging on the floor can help boost your spine. This exercise requires you to lie on your back. Next, clasp your knees towards your chest using your hands. Swing your body back and forth. Amosov recommends repeating this exercise 10 times.
Lastly, you can strengthen your back muscles by lying down on your belly. Your body should be straight, including your hands. Once you are in position, lift your head, and chest remains suspended for 3 seconds before lowering your head and chest. Repeat this exercise 3 times.
The famous surgeon performed each exercise 100 times at a high pace. The entire set took him 30 minutes to complete. His pulse would peak to 110-120 beats per minute, similar to the pulse rate that you would get in an aerobic training. It is advisable that you start with 4-5 exercises doing about 10-15-20 repetitions for each.
Have you ever experienced back pain? Kindly share with us what you did to get rid of the pain. Also, remember to share this article with your friends.