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It is no surprise that more and more people suffer from back pain. It is reported that up to 54% of people worldwide have these issues. The figure is more than alarming, so it’s time to do something about your back so that pain steers clear of you. The well-known surgeon Nikolai Amosov is not only an inventor and bestselling author, but also a skilled surgeon who is convinced that the quality of health is in our own hands. Try his methods, which prevent chronic health problems in later life. If you follow them, back pain will not torment you with sharp pains and limited mobility. Exercise together with Mr. Nikolai and be fit and healthy.
What kind of exercise is recommended?
The respected surgeon Nikolai Amosov put together his own set of effective exercises that have powerful effects. He proved it on his own body. He lived a long life, cured his own painful spine and also strengthened his muscles and managed to avoid joint pain in old age. He left behind a precise manual, in which he stated that it would be best to perform such exercises 100 times, and at a maximum pace. The whole routine should take approximately thirty minutes. The doctor’s pulse reached up to 120 beats per minute, which corresponds to aerobic exercise.
Chair exercise
Lie face down on a chair with your face pointing downward.
Place your hands behind your head – interlace your fingers.
Now you should straighten your legs and stay in one plane. If you can’t keep your balance, place your feet on a couch.
Tighten your body so that it is like a “plank”.
Lift the upper part of your body upward while keeping your legs rested. Repeat this exercise at least ten times in a row.
Backbend yoga pose
Lie on the floor, preferably on a mat so your back is comfortable.
Place your arms alongside your body – take a deep breath in and out.
From a straightened position, bring your legs into a shoulder-stand position and then slowly flip them over your head so that the tips of your toes touch the ground.
Repeat the exercise at least ten times and gradually increase.
Hand between the shoulder blades
Stand upright.
First raise your right hand and reach between your shoulder blades. You can help yourself with the other hand.
You can also make the exercise easier by slightly bending your head forward.
Repeat ten times and switch hands.
Shake it
This exercise is very simple and effective. Get on all fours and relax your back.
Now bend your arms slightly at the elbows and then straighten them sharply again.
Do this for one minute.
Cradle
Again, lie down on a mat on the floor.
With your right hand pull your right knee toward you and then with your left hand pull the left knee. You will form a “cradle”.
You can now rock back and forth.
Repeat this exercise ten times, then add more.
Overall strengthening of the back muscles
Lie on your stomach on the floor.
Extend your arms alongside your body, close to the body.
Now lift your chin and head off the ground. Hold this position for at least three seconds.
We recommend repeating the exercise three times and gradually increasing its intensity.
