Suwari taiso, or " sitting exercises are included in some (but not all) versions of Shin-do. They appear to be derived from the makko ho exercises that were developed and popularized by Nagai Haruk and his father. These taisos fall under the general category of junan taiso, and the word junan means "flexible".

The use of stretching exercises as a means of developing flexibility, health and longevity has been a popular topic in the media in recent years, and the value of such methods is now widely recognized. Through these techniques, health can be improved through various ways, including deeper relaxation, improved circulation and increased flexibility.

Building Flexibility: Stretching Exercises

Five principles for junan taiso

1. Gradually increase the range of flexibility.

2. Relax and avoid forcibly stretching your body.

3. Follow the natural sequence of movements.

4. Maintain a natural steady rhythm that promotes oneness of mind and body.

5. Put ki into every movement.

1. Front stretch

Sit with legs extended. Point your toes toward you and push off with your heels so that your feet are bent backward at a 70-degree angle. Keep your knees straight.

Tipping your toes back stretches the muscles on the back of your legs and helps keep your knees straight during the stretch.

Sit with your back straight (at right angles to the floor), arms parallel to the floor, fingers pointing towards your toes.

Then, imagining the hara as an imaginary joint, lean forward from this point and reach for your toes in a gentle four-beat rhythm (see figure).

Stretching forward a couple of inches, bring your ki to a point behind your toes and on the floor in front of your heels.

At the end, you will be able to reach behind your toes to touch the floor. You can also try to grab onto your toes or balls of your feet and gently pull them towards you with both hands to help you reach further forward.

Don't lower your head to your knees.

In this exercise, your goal is to stretch your feet, ankles, and back of your legs first.

2. Stretching from the “legs apart” position

Spread your legs apart as wide as possible. Take your toes towards you, heels away from you and straighten your legs. Lean to the left and grab your toes with your left hand.

Keeping your back relatively straight, move your fingertips right hand over the left foot and lean to the left. Performing light, rhythmic movements and at the same time pulling up the left foot, gradually lower the head to the left knee.

Then repeat this series of movements to the right and, using the brushes, spread your legs a little wider. Look at the picture below to see this exercise. The wider you spread your legs (preferably reaching an angle of 160 °), the easier it will be to complete the next part of this exercise.

Now place your fists on top of each other with your arms fully extended on the floor in front of you. Bending at the hara point and turning the pelvis forward and down, lean forward and, in a gentle swaying motion, lower the head to touch the fists (see fig.).

Repeat the same, but this time tilt your head towards only one fist. Finally, touch the floor with your head and, if possible, with your chest.

Try to hold on to some fixed object in front of you. Using this hand support, you can gently stretch forward.

Your task is to stretch the legs, thighs, groin area and back.

3. Sitting stretch

Bring the soles of both feet together in front of the groin area. Ideally, your heels should be about the distance of your fist from your body and in line with your knees.

Take your toes and feet in your hands and keep your back straight at a right angle to the floor, shoulders down (see fig.).

Tap your knees on the floor, rhythmically raising and lowering them. Relax completely and move naturally. As flexibility increases, the knees can easily drop to the floor.

Don't force this move.

Now, to relax your groin and thighs, bend over from the hara, keeping your back almost straight, and bring your head to a point in front of your feet (see fig.).

Perform a gentle four-beat rhythmic movement as you move forward.

Since you are holding on to your toes, you can pull up with your hands, using them as a lever to move forward.

This exercise stretches the hips, groin and legs. The back is also stretched, up to the sacrococcygeal region. This was not the case in the first two exercises.

4. Seiza Twisting Stretch

Now kneel down and sit lightly on your heels in the seiza pose. Turn your arms back in a wide range, as if you were drawing an arc with your fingertips.

Turn to the left and, when you reach the most comfortable position, put your left hand on the floor.

Then gradually tilt your head toward the floor between your hands in a steady, four-stroke rocking motion.

When the head moves forward, the right hand will also touch the floor, as in the picture below.

Repeat this twist on the right side.

The seiza pose itself creates a slight stretch in the legs, knees, and ankles. Crunches increase the flexibility of the back and align the spine.

As you do the left crunch, your head will come closer to the floor and you will also feel a stretch in your left arm, left side of your chest, and left shoulder.

5. Stretching the back in seiza pose

Remaining in the seiza pose, use your hands and forearms to slowly lie down on your back. Your feet remain under your hips, palms above your head, stretch up and away from your head as shown in the picture below.

Then lift your right shoulder off the floor and twist to the left.

Then lift your left shoulder and twist to the right. Continue rolling back and forth over your shoulders and side to side.

While doing this, keep your knees together and on the floor while extending your arms fully.

This exercise stretches the hips, knees, ankles, back, abs, chest, shoulders, arms, wrists, and fingers.

If you feel pain in your knees, place a folded towel, blanket, or pillow between your buttocks and legs.

Similarly, a blanket or towel placed between the ankles and the floor relieves ankle pain.

And if you can't lean back completely, place pillows under your back.

Then, after a few weeks, gradually remove one pillow at a time, making it easier for you to lean back.

Using your imagination, you can find other supports to help with these exercises.

6. Rocking

Sit cross-legged, lower back straight. Place your left foot in front of your right foot, which is tucked under your thigh. Leave a gap of about 20 cm between the feet.

Open your chest, lower your shoulders and look at the horizon line. Gently place the brushes on the surface of the feet.

Lean forward a little to feel the weight of the body move towards the popliteal region, and also forward and down towards the hara (see fig.).

Each part of the back, especially the lower back, will touch the floor. Be careful not to hit your head on the floor by keeping your chin tucked into your chest and stop when your feet are pointing straight up at the ceiling.

Relax your legs as you swing, allowing them to respond to centrifugal force, and let them straighten out as you lean back.

The hands slide off the feet to gently touch the tops of the knees. This will keep the legs from going too far behind the head (see picture).

When you return forward, take your chin away from your chest, look straight ahead. At the same time, begin to straighten your back and let the hands take in starting position by touching stop.

At the end, return to the original position, but with one condition: change the position of the legs in the air so that when the feet touch the floor, the right foot is in this moment was in front.

The purpose of this exercise is to massage the back by swinging along the floor surface. This massage will relax and soften the muscles on both sides of the spine.

With the right leg as close as possible under the hips, lean slightly to the right, massaging along the right side of the spine. Then change the position of the legs in the air so that when returning to the starting position, the left foot is closer to the body.

As you swing forward, focus your ki in front of whatever is in front of you, allowing it to move indefinitely after the body comes to a halt. This mental image will facilitate the return to the starting position and will maintain the coordination of mind and body.

Important Points

Stretching techniques usually use one of two methods. We either stretch the body to its maximum capacity and then hold that position, or we jump up and down with a fairly large range of motion. The latter method is much more likely to lead to injuries and sprains. However, none of these conventional approaches are used in the above exercises. Instead, a gentle wiggling motion is suggested.

Extend one arm, tighten it and hold in this position. It should be easy enough to maintain tension. Extend your arm again and shake with your fingertips and hand. While you are shaking, try to tighten and lock the muscles in your arm.

After one or two such attempts, it becomes clear that it is easier to keep the muscles tense when the arm is stationary than when it is in motion: in order to move, the muscles cannot be frozen in tension.

This is a good reason to use a gentle gradual rocking motion as you lean towards the floor in exercises 1, 2, 3 and 4.

Think of it as a small slowly increasing type of movement. It runs for four beats. Every time you move, try to move forward. Sit still, return to the starting position and then move again. Make slow, gradual and continuous progress forward (see fig.).

You must pay special attention to where you are and what you are doing. As a result, this is a relatively small, gradually increasing and forward movement guarantees that you will think about this moment all the time.

Since there is a constant forward movement, we also encourage the maintenance of a continuous projection of ki in this direction.

Don't try to become flexible overnight. You will only injure and stretch the ligaments and muscles. Therefore, the initial movements in each exercise should be performed gently, gradually stretching your body. This allows the muscles to warm up before they become more flexible.

Relaxation is very important for flexibility, and a natural rhythm can help achieve this. Again, maintain a steady, even rhythm to keep your mind and body in a more relaxed state.

Aim for a rhythm of one heartbeat per second. You can slowly count to yourself as you lean towards the floor. If you have relaxing music that is built on a 4/4 rhythm, you can do the exercises to it. Explore the relationship between rhythm, relaxation and coordination.

You can also try exhaling as you lean towards the floor, which is in a simple way achieve relaxation. In the end, you must perform the movement in a relaxed state so that you can breathe almost normally, even if you are doing stretching exercises.

Also pay attention to the order of the exercises.. Each movement prepares the body for the next action. Reordering will lead to less efficiency, although after completing one series, you can return and work on a particularly difficult exercise. published.

Haruki Nakamura "Japanese yoga for beginners"

If you have any questions, ask them

P.S. And remember, just by changing your consumption, we are changing the world together! © econet

Hypodynamia is considered a serious problem of our time. Human body developed under conditions of serious physical activity. We inherited from our ancestors such a metabolism, which assumes that we will constantly move.

Ancient people hunted and ran away from predators, so they did not suffer from obesity. A modern person spends most of his life sitting in front of a monitor or TV screen. Therefore, the issue of weight loss has become very relevant. A strict diet can cause serious harm to the body. And the gym is not accessible to everyone, because classes take so much time!

exit from difficult situation offers Japanese gymnastics, the exercises of which can be performed at home without special simulators. Arm yourself with only a roller and a mat for classes.

Initially, Japanese gymnastics with a roller, authored by Dr. Fukutsuji, was developed as a set of exercises for the spine. But it turned out that by correcting posture, a person improves his figure.

First, due to the incorrect position of the vertebrae, there may be an expansion of the bones, which makes the stomach larger.

Secondly, poor posture leads to improper redistribution of the load on the muscles. In the correct position, the abdominal muscles are tightened, which means that the silhouette of the waist is thinner. Due to incorrect redistribution of weight when walking, the load goes to the lower back. The abdominal muscles become weaker and the abdomen bulges. Even very thin people can face such a problem.

Among other things, because of a sick spine, a person becomes lower. Correct your posture, and the figure will become better!

To perform the exercise, it is not necessary to buy a ready-made sports equipment. You can build a roller from a regular towel. Tie the roller with tape or thread. They should not be felt on your back when you place the roller under your lower back. Start on the smallest roller. When you get used to it, take a bigger towel.

Perform the exercise on the floor or on a gym mat. Do not do it on a soft surface!

Lie down on the floor, placing the roller perpendicular to the spine, exactly under the navel. Draw a line from the navel with two fingers on both sides, your hands should touch the towel.

Spread your legs shoulder-width apart and touch your big toes to each other. In this case, the heels will be located apart.

Raise your hands above your head and place your palms down so that the little fingers touch each other. At first, it may be difficult for you to keep your arms straight. You can spread your elbows a little, but do not separate your little fingers. Try to stay in this position as long as possible. Start with 1-2 minutes, and increase the time to 5. In order not to get confused, you can set a timer on your phone. After the end of the exercise, lie on the floor for a few more minutes in a position convenient for you, and only then get up.

Every day you have to spend only a few minutes to maintain health and good posture. Agree, not too difficult. The result will appear only in a month regular classes. Over time, you will get rid of muscle clamps and curvature of the spine. The Japanese claim that good posture also has a positive effect on metabolism.

Even if you do not do other exercises, the waist will become thinner. After correcting the spine, you can proceed to other workouts. Now they will be easier, because it will be easier for you to correctly distribute the load on the muscles.

morning exercises we only associate with kindergarten - but in Japan, everyone does morning exercises without exception, and this contributes to life expectancy, scientists who studied the secrets of a long and happy life Japanese. If you are also not averse to warming up in the morning, we offer two short sets of exercises - from yoga and that very morning exercises in Japanese.

According to studies that were conducted in the "blue zones" - the corners of the world where the most centenarians are - the longest live are not those who play sports seriously, but those who simply move regularly.

When we arrived in Ohimi, we found that the villagers remain active even after their 80s or 90s. They do not sit at home, looking out the window and reading newspapers. Residents of Ohimi walk a lot, get together and go to karaoke, get up early and, after having breakfast, immediately go to the garden to weed the beds. They do not practice any particular sport, but simply in their Everyday life move a lot.

“Metabolism slows down by 90% after a person sits still without getting up for half an hour. If you sit without getting up for two hours, the level of good cholesterol in the blood drops by 20%. But you just need to get up from a chair for five minutes - and everything returns to normal. Getting out of a chair is easy, not doing it is stupid," writes Gavin Bradley, director international association, which aims to give people an idea of ​​how unhealthy it is to constantly sit still.

When you live in a city, it is not always possible to move enough, but you can resort to exercises, the effectiveness of which has been proven many centuries ago. Eastern practices for achieving bodily, spiritual and intellectual balance in the West have become fashionable only recently, while in the East their history is measured in millennia.

Yoga, which was invented in India but became very popular in Japan, or Chinese practices like tai chi or qigong is often called the elixir of youth: they improve general state body and are great for older people who find it more difficult to keep fit.

Japanese scientists have proven that oriental practices prolong life: for example, tai chi helps fight osteoporosis, slows down the development of Parkinson's disease and improves blood circulation, and also increases elasticity and muscle tone. Also, this practice has a positive effect on the emotional state, protecting against stress and depression.

Almost all techniques that promote health and longevity have special exercises to start the day.

This morning exercise was done by the Japanese even before World War II. The word "radio" ("radzio") originally remained in the name, because before the instructions for each exercise were given by the announcer on the radio, and now people usually do them by turning on a special channel on TV. One of the main goals that daruma taiso practitioners set for themselves is to strengthen the team spirit, to feel like they are part of a team.

Daruma taisho is always practiced in a group, often in large gyms, with loudspeakers in schools before class, in offices before the work day. Nearly all of the centenarians we interviewed in Ohimi do these exercises, most in the morning. Even in the nursing home, where we also went, many, even those who are already moving around in a wheelchair, also set aside five minutes a day for daruma taiso.

The exercises themselves take from 5 to 10 minutes, depending on whether they are performed from start to finish or individual blocks. Taiso gymnastics combines elements and exercises for the joints. One of the most famous exercises is to simply raise your arms above your head, and then lower them down through the side, making semicircular movements.

Yoga, now popular both in Japan and in the West, is suitable for almost everyone. Some of her poses and elements even migrated to therapeutic gymnastics for people with disabilities and for pregnant women.

Yoga originated in India thousands of years ago, and the goal of its creators was to balance the spiritual and physical components of a person. In hatha yoga, the direction most widespread in the West and in Japan, inner harmony achieved with the help of certain asanas (postures).

One of key exercises in hatha yoga - surya-namaskar - salutation to the sun. It consists of 12 steps.

1. Connect the feet and straighten the spine without straining it. Exhale.
2. Connect your palms and, without separating them, raise your hands above your head. Slightly tilt the body back, without stopping breathing.
3. As you continue to breathe, lean forward and touch the floor with your palms without bending your knees.
4. Step one leg back, straighten it, touch the floor with your fingertips. Breathe in.
5. Step back the other leg, keep your arms and legs straight, hold your breath.
6. Continue to breathe, bend your elbows and stretch your chest towards the floor, resting your knees on the floor.
7. Stretch your arms and lean back, inhale.
8. With your palms and feet on the floor, lift your hips, straighten your legs and arms to form an L. Remember to breathe.
9. Bring forward the leg, which in paragraph 4 was taken back and bent. Your foot and knee should be in line under your chin, between your palms. Breathe in.
10. Touch the palms of the floor, as in pose 3. Breathe.
11. Raise your arms with palms together above your head, while inhaling, lean back slightly, as in pose 2.
12. Lower your arms, return to the starting position - the pose of the mountain. Keep breathing.

So, you have welcomed the sun and are ready for a new beautiful day.

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You don't like to go to GYM's, persistent sports training until a seventh sweat is not for you. Perhaps Japanese gymnastics for weight loss will help you. Of course, you won’t lose fat in this way, but your waist will become thinner, your chest will rise, your posture will improve, and even your height will increase by several centimeters. Static exercises for stretching the spine were developed by the Japanese doctor Fukutsuji. His book, describing this technique, quickly sold millions of copies in Asian countries. So what's so special about it?

The main idea of ​​the author was that the cause of the wide waist is the displacement of the bones of the pelvis and hypochondrium. With age, posture deteriorates, a person stoops, lumbar lordosis decreases as well as the distance between the vertebrae. All this negatively affects not only the figure, but also the condition and work. internal organs.

For a daily workout, it is enough to allocate 5 minutes. Do not exercise before or immediately after a meal. Prepare a large towel and roll it into a wide roll. Please note that the width of the roller should correspond to the waist. For convenience, a folded towel can be wrapped with a thin ribbon or twine, then it will not unfold. At first, the roller can be made with a diameter of 10-12 cm, and when you get used to it a little, increase it to 15 cm. Large people need a larger projectile.

To visually see your progress, measure your height near the wall and waist circumference in a centimeter in advance. Repeat measurements after completing the exercise. Now lie down on a flat hard surface - on a hard couch or on a rug. Put the prepared roller under the lower back. Note that it should lie under the back along a line through the navel and perpendicular to the spine. We relax the back, and stretch the legs and place them shoulder-width apart. The distance between the heels resting on the floor should exceed 20 cm. We tilt our feet towards each other so that thumbs touched. Don't be discouraged if it doesn't work at first, tie your fingers with an elastic band or put a small pillow on the bottom of your legs.

We stretch our hands behind our heads and put them on the floor with our palms down, so that the little fingers touch. Lie in this position for 5 minutes. If discomfort does not allow you to relax, start with a couple of minutes and gradually bring the time to the desired one. Then everything will work itself out.

After you get comfortable with this exercise, you can put a roller under the lower ribs and under the shoulder blades. After the first option, the waist is better defined, and the second method improves posture and lifts the chest. Each type of exercise is also done for 5 minutes.

Remember that after the end of the workout, you can not immediately get up. This can lead to pinching of the nerve roots of the spine. First, turn on your side, lie down for a couple of minutes, then sit down and slowly get up.

This technique is not suitable for people who have at least minor problems with the spine, scoliosis, osteochondrosis and others. If you want to try this technique, it is better to first consult with an orthopedic doctor, and then experiment.

Lose weight with these static exercises stretching the spine will not work, since the fat will definitely not go anywhere, but the royal posture will appear.

Japanese Weight Loss Method by Katsuzo Nishi

He started from the postulate that a person with healthy back has no health problems. Nishi recommended sleeping on a firm mattress, without the use of springs. Under the head at the level of 3-4 cervical vertebrae, a hard roller should lie, and not a voluminous pillow. Only in this position, a back tired during the day can properly recover.

This technique includes exercises aimed not only at weight loss, but also at a comprehensive recovery - they accelerate blood circulation, stimulate metabolism, train all muscle groups, improve the functioning of the intestines, heart, liver, kidneys and other organs.

The first exercise is called "Goldfish". It normalizes metabolic processes and significantly improves blood circulation. Lie on your back on the mat and put your hands behind your head. Place your feet perpendicular to the floor and assume that your legs are a fish tail. Now make vibrating movements with your tail, passing to the whole body, like a small fish. Start with one minute, and then increase the exercise time to 4-5 minutes.

The second exercise "Joy of the Baby" is more difficult. Lie on your back with a folded towel under your head. Raise your arms and legs at a right angle to the floor and make a vibrating movement with them. Such training not only removes cellulite, but also promotes good lymph renewal.

The third exercise "Closing the palms and feet" is performed slowly, it improves the metabolic processes of the pelvic organs and normalizes blood pressure. Lie on your back and bring your fingertips together over your chest. Spread your legs, bend at the knees, and close your feet. Now, lying in this position, connect the fingertips of both hands. Repeat 5-10 compressions and relaxations. Now do the same amount of reinforced counter pressure with the fingers of both hands.

Next, join your palms and perform 5-10 vertical movements above the body and behind the head. With closed palms, make several movements down from the solar plexus to the groin, and then chopping swings from the head and down. Finally, with closed feet, move down and up to the groin. Perform all movements, if possible, more than 5 times. After exercise, rest for 5-7 minutes and restore breathing.

The fourth exercise is called " abdominal breathing". It develops the muscles that support spinal column. Throughout the gymnastics, you need to breathe with your stomach, and not chest. Get on your knees and sit with your pelvis on your heels, while straightening your spine, and keep your balance on your tailbone. First, tilt your head back and forth, left and right. Next, stretch your arms forward and hold them parallel to each other. Turn your head to the right and try to see your tailbone over your shoulder, repeat the same with the other shoulder. Do a few reps. Now raise your arms up, bend your elbows at a right angle, and clench your fingers into a fist. Tilt your head back, while the chin should look up. Take your elbows behind your back, as if you want to connect them. Keep pulling your chin up. Swing slightly to the right and left without bending the spine. The exercise is performed for 10 minutes, making leisurely meditative movements.

Charging with a towel - Japanese Imabari system

This gymnastics has no contraindications and will help women lose weight after childbirth and operations. This technique does not create strong tension, but at first it is excellent for restoring health.

As sports equipment you will need a towel that is used as an expander.

Here are some easy exercises:

1. Take the edges of the towel in your hands and stretch it at chest level. Now, with effort, pull the fabric in different directions. Exercise helps to develop the muscles of the arms and chest.
2. Hold the towel in your hands and lift them up, stretching the expander. Make tilts left and right. The systematic implementation of the exercise fights fat collected in the waist area.
3. Stretch a towel behind your back to improve your posture.
4. To strengthen the muscles of the thighs and abdominals in the supine position, the towel is stretched over the feet.

Izumi Tabata technique

This weight loss method is suitable for physically strong people able to endure great physical exertion, squeezed into a small period of time. 4 min. workouts conclude 8 30-second cycles, where 20 seconds is active work, and 10 is relaxation. You will definitely lose weight if you can withstand this load.

Those who want to lose weight can find among Japanese systems recovery any methods according to their data and physical capabilities. You simultaneously lose weight, meditate, restore metabolism and the proper functioning of internal organs. To achieve a greater effect, exercise must be combined with a special diet.

The main thing is systematic classes without failures and omissions.

Then Japanese gymnastics for weight loss will give good result, and then you can switch to a more complex system.

Japanese gymnastics is a breakthrough in the treatment of diseases of the spine and the fight against overweight. To lose weight, you should no longer mock your body with diets, you do not need to buy expensive back ointments to relieve pain in the spine. Gymnastics for weight loss contributes not only to reducing excess weight but also the health of the whole organism. Such exercises for the back from various Japanese scientists will allow you to never go to the doctor again.

Two golden principles of health

Gymnastics from the Land of the Rising Sun is based not only on performing exercises for the back, but also on the observance of two principles. Observing them, you can not only further strengthen the entire body, but also reanimate lost health.

First principle

The first principle is a firm and even bed. Man is created in such a way that he has the gift of upright walking - this makes the spine vulnerable. With subluxation of at least one part of the spine, this gift can be lost, which leads to a number of various diseases. That is why the spine must be treated with special care. It is very difficult to help your spine relax during the day, but it can be done at night. People who have a subluxation of the spine (this is not uncommon nowadays) do not allow their spine to relax sufficiently while sleeping on a soft mattress. From such a night's sleep is destroyed nervous system so it atrophies and becomes paralyzed. Also, during sleep on a soft mattress, the intervertebral discs warm up, as a result of which they are easily displaced, and the circulatory circle is disturbed.

For a good night's sleep you need:

• Avoid soft spring mattresses. You need to sleep on a hard, flat surface. Ideally, this should be a floor, a wide board or a sheet of plywood.
• When choosing a blanket, pay attention to a thinner one, since, having covered yourself with a blanket at night, you should not expose your body to overheating.
• During the night's rest, the spine should be straight. This will allow you to distribute body weight evenly, allows all muscles to relax, and return the vertebra to its previous position, thereby removing the negative impact of the loads that the spine has received throughout the working day.

Thanks to sleeping on a hard surface, minor subluxations of the vertebrae that were acquired during the working day can be corrected. During sleep on a hard bed, the spine is stretched into a line, and it returns to the correct state. This allows not only to avoid some disorders, but also to cure other complex diseases of the spine.

Advantages of a hard bed:

• It is a good support for the entire spine.
• During sleep on a hard bed, blood circulates better throughout the body, thereby improving all metabolic processes in the body. During sleep, the blood and blood vessels are cleansed.
• Such a bed allows you to relax all the motor nerves and eliminate their overstrain.
• Provides an opportunity for the intestinal tract to restore work during sleep. On a firm bed, in an even position, spasms in the intestines and constipation disappear.
• Improves and restores the activity of the nervous system.
• Gives the body complete relaxation and provides sound sleep.
• Leads to good posture.

Second principle

The second principle is a solid pillow, it is needed to create favorable conditions for the spine to rest. The ideal pillow is a roll pillow, which will be a good support for the cervical vertebrae.

Advantages of a hard pillow:

• Sleeping on a pillow-roller allows the nasal septum to be in the optimal position - this will help to avoid the occurrence of various diseases.
• Allows you to correct subluxation of the cervical vertebrae, which lead to pain in the neck and in the back of the head.
• Sleeping with a firm pillow stimulates blood circulation in the brain.
• It helps to improve and restore vision, as blood circulation in the eye capillaries improves.

A pillow with a roller can be made of various materials (even wood), stuffed tightly with cotton wool or pebbles. If you are unable to make or purchase a roll pillow, you can use a tightly rolled towel.

It is important to know: the pillow with a roller is selected personally. It should be of a shape that corresponds to the depression between the back of the head and the shoulder blades. Leaning on it, the spinal column should remain straight.

Katsuzo Niche Method

Japanese gymnastics is a whole range of exercises for improving not only the spine, but the entire human body. It was developed by the Japanese Katsuzo Nishe, who not only formed a whole set of exercises for the back, but also proved that they are effective, by example. Niche has been painful since childhood. According to his diagnoses, many doctors predicted that he would not be able to live even to the age of 20, as he was frail and sickly. Nishe Katsuzo did not fold his hands, he began to study various medical techniques and philosophy of various countries. As a result of his research and experiments, he realized that the body is one whole. So Niche created a set of exercises that allow not only to improve the body, but also to rid it of extra pounds. After all, many who performed exercises according to the Katsuzo Nishe system claim that this is not only a healing technique, but also gymnastics for weight loss.

Physical activity according to the Katsuzo Nishe method

Gymnastics consists of a set of exercises that must be done daily. They will prevent bodily and psychological diseases. Exercises are recommended not only for sick people, but also for those who do not complain about their health. For people who do not have health problems, these exercises will not only strengthen it even more, but also make it possible to live a long, disease-free life. For people with any disease, back exercises will be the initial step towards recovery.

Improving posture - the "fish" technique

This exercise is specially designed to eliminate spinal deformity. In people who lead an almost immobile lifestyle, over time, the spine becomes stiff and deformed. Over the years, the cartilage and discs in the spine begin to break down. People with a lack of physical activity already experience pain in the back by the age of 50. Exercise helps not only straighten all the curvature of the ridge, it further improves heart function, blood circulation, and bowel function.

Technique:

1. Lie flat on the floor or on a hard bed, face up.
2. Bend your arms at the elbow joint, while closing your fingers under the cervical vertebrae.
3. The legs should be evenly extended and pressed against each other.
4. Then begin to pull your toes towards you, while vibrating with your whole body from right to left.

The vibration of the body should resemble the movements of a fish, but the spine should be motionless. Such exercises for the back must be done every day for 1-2 minutes.

Improving blood circulation in the body - the "joy of the baby" technique

Exercise "Joy of the baby" is aimed specifically at improving the body. This exercise not only has a beneficial effect on the spine, but also improves blood circulation throughout the body. As a result, the lymphatic fluid in the body is updated, and not only cellulite is fought, but also overweight. The Joy of the Baby exercise is a kind of Japanese gymnastics for weight loss.

Technique:

• Lie on your back on the floor or on a hard surface.
• Place a firm pillow or rolled towel under your head.
• Raise up the straightened upper and lower limbs until they form a right angle with the body.
• Raising your arms and legs, begin to make trembling movements with them (newborns do such movements when they are happy).
• Continue to do the exercise for 2 minutes, and then lower your legs and arms.

When performing the Joy of the Baby exercise, all 4 billion capillaries that are in the limbs will begin to contract even more actively. This will improve blood circulation and speed up all metabolic processes in the body.

Fukuji technique

Based on research Japanese doctor Fukuji made a breakthrough in the treatment of diseases such as scoliosis, sciatica, osteochondrosis and other diseases of the spine. Also, a Japanese scientist, after lengthy research, made another discovery. He came to the conclusion that the divergence of the ribs, pelvic bones and curvature of the spine greatly affect the volume of the body. Such violations of the structure of the human skeleton greatly affect the functioning of internal organs. Japanese scientist developed special exercise, which allows not only to return all displaced bones to their place, to improve the functioning of internal organs, but also to get rid of excess weight. Currently, it is about the Fukuji technique that they say that this is Japanese gymnastics for losing weight and improving the whole body.

Physical activity according to the Fukuji method

Thanks to a Japanese scientist and his unique exercise for the back, all organs take the correct position, while they begin to function well. All metabolic processes in the body are improved, which contributes not only to the restoration and strengthening of the spine, but also to a significant weight loss. In order to strengthen your health and get rid of extra centimeters at the waist, you will need a terry towel (which will need to be rolled up), comfortable clothes and 5 minutes of free time.

Exercise technique:

• Roll up the towel. Its thickness should be 8-10 cm. Take the twisted roller in your hand and sit on a hard horizontal surface.
• Gently lower yourself onto your back, taking a horizontal position, place the roller under your back. It should be exactly under the waist.
• Spread your outstretched, even legs to the sides, but so that when you tilt your feet inward, you can connect your thumbs together.
• Stretch your arms behind your head, while turning your palms down and closing your little fingers with each other.
• For the first time, you must remain in this position for 2 minutes, over time, increase the duration of the exercise to 5 minutes.