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Over the past several decades, the time spent with back pain worldwide has increased by 54%. This number shows how important it is to do something before it’s too late.
Nikolaj Amósův was a brilliant surgeon, inventor and bestselling author who was convinced that our health is in our own hands.
His systematic approach can help us avoid serious problems in the future.
Back pain can be very unpleasant and agonizing, and we are happy to share with you the exercises recommended by this innovative surgeon.
Exercises recommended by Nikolaj Amosov
Amósov created his own set of exercises and proved their effectiveness on his own example, when he lived a long life and helped not only to heal his spine, but also to strengthen his muscles and avoid joint problems.
This famous doctor performed each exercise 100x at maximum speed! The whole routine took him about 30 minutes.
His pulse reached 110 – 120 beats per minute, which is very close to aerobic training. We recommend starting with 4 – 5 exercises, doing 10 – 15 – 20 repetitions of each.
1. Chair exercise
1. Lie face down on a chair.
2. Interlock your hands behind your head.
3. Straighten your legs. If needed, you can place them on a couch.
4. Tense your whole body so that it is parallel to the floor.
5. When lifting the torso, arch your lower back as far back as possible.
6. Repeat 10 times (gradually increase over time).
2. Yoga backbends
1. Lie on your back.
2. Your arms should rest beside your body.
3. Bring your legs over your head and touch the floor with your toes.
4. Repeat 10x (gradually increase over time).
3. Reaching the palms behind the back
1. Stand upright.
2. Raise your arm and reach it behind your back.
3. Touch the opposite shoulder blade with your palm. You can slightly tilt your head forward.
4. Repeat 10x for each arm (gradually increase over time).
4. Body shaking
1. Kneel and get on all fours. Relax your back.
2. Start the shake with quick and forceful bending of the arms at the elbows.
3. Do it for 30 – 60 seconds.
5. Rocking on the floor
1. Lie on your back.
2. Grab your knees with your hands and pull them to your chest.
3. Begin rocking your body back and forth.
4. Repeat 10x (gradually increase over time).
6. Exercise to strengthen back muscles
1. Lie on your stomach.
2. Your arms should be extended along the sides of your body.
3. Lift your head and chin and hold for 3 seconds.
4. Repeat this exercise 3x (gradually increase over time).
Conclusion
Have you ever had back pain? How do you usually relieve this pain and avoid serious consequences?
Please leave your comments here and share this article with your friends!
