How to do the crocodile exercise for the spine? Exercise "Crocodile" for the spine

The best remedy in the fight against diseases of the spine is physical activity. Regular dosed loads help maintain muscle tone, have a positive effect on the condition of the intervertebral discs, and prevent the development of degenerative processes in the body. Physiotherapy exercises are indicated not only for diseases of the back, but also as a preventive measure, and a set of exercises called "Crocodile" is most effective. Consider what these exercises are and what their benefits are.

"Crocodile" is a set of twelve exercises based on twisting and stretching the spine with the obligatory control of breathing. It is performed at a calm pace, does not require excessive physical effort, and has no age restrictions. The indications for these exercises are:

• chronic back pain;
• osteochondrosis;
• intervertebral hernia and protrusion;
• radiculitis of the cervical and lumbosacral region;
• sciatica.

Also, this complex is indicated for those who move little, have a sedentary job, or, conversely, are forced to subject the spine to heavy loads. Noticeable relief comes after the first sessions, and a stable therapeutic effect is felt after about 15-20 days of regular training.

The benefits of the complex for the spine

Spiral turns of the body, which are the main elements of the crocodile exercises, involve a large number of muscles, due to which all parts of the back are actively worked out. What gives such an impact:

• improves blood circulation of blood vessels, lymph outflow, removal of toxins and slags from tissues;
• regenerative processes in tissues are accelerated;
• muscles and ligaments become more elastic, the mobility of the spine improves;
• the intervertebral space increases, the pressure on the discs decreases, the pinched nerve roots are released;
• displaced vertebrae return to their place, pain is eliminated;
• the state of the nervous system stabilizes, insomnia disappears, mood improves;
• the heart rate is aligned;
• headaches disappear, concentration of attention increases.

Crocodile exercises help to get rid of back pain

In addition, there is an improvement in the functioning of internal organs and systems, especially the respiratory and digestive systems. Many of these exercises help to get rid of extra pounds.

Contraindications

Like any exercise therapy complex, crocodile exercises also have their contraindications:

• serious back injuries, accompanied by compression fractures or displacement of the vertebrae, inflammatory processes in the tissues, edema;
• phase of exacerbation of chronic diseases;
• the presence of malignant tumors in the spine or their metastases;
• peptic ulcers in acute form;
• bronchial asthma and pulmonary tuberculosis;
• severe pathologies of the cardiovascular system.

During the recovery period after surgery or recent serious illnesses, classes can also not be carried out until the state of health improves. With vertebral artery syndrome, problems with pressure and respiratory organs, it is recommended to perform exercises only with the permission of a doctor. Caution should be exercised by those who have spinal instability and people with osteoporosis, since any sudden effort can lead to negative consequences.

Important! Pregnant women suffering from back pain can only perform certain exercises from this complex, but only up to a period of 8-10 weeks, and even then, if the doctor allows. From the third month, it is better to switch to special gymnastics for pregnant women.

Rules for the implementation of the complex "Crocodile"

The therapeutic effect is highly dependent on how well the exercises are performed. Even the best complex can be useless if you engage in violation of technology or do everything through force, reluctantly. At the same time, excessive efforts also do not bring benefits, since excessive loads for a sore back are contraindicated.

So, there are several important rules for the implementation of the complex:

After the completion of the complex, it is necessary to lie down in a relaxed state for at least 10 minutes to relieve muscle tension. For the normal restoration of the health of the spine, it is recommended to perform this complex every day or every other day, devoting about 20 minutes to classes. If individual exercises cause a feeling of pain, you need to temporarily abandon them and try again in a week or two, all the while continuing to perform simpler elements.

Important! If the pain does not go away after classes or other negative manifestations are observed (muscle spasms, dizziness, weakness), you should stop exercising and make an appointment with a doctor. Perhaps careless twisting led to pinching of the nerve process and caused inflammation in the tissues.

Exercises "Crocodile"

The execution technique is very simple, all elements are performed in the prone position, twisting is performed in a spiral, that is, while turning the head and body in different directions.

Table. Exercises "crocodile"

In each of these exercises, it is recommended to do 10 turns, but half of this amount is enough for the first lessons. Until the muscles are sufficiently strong, the amplitude of twisting should be small, especially if there is a strong tension in the back. In the future, these movements will be given much easier, even with maximum amplitude.

Video - Exercise "Crocodile" for the spine

Crocodile exercises are aimed at general strengthening and improvement of the spine, as for specific diseases, here you need to select special gymnastic complexes. You can read about which exercises are suitable for scoliosis.

According to the condition of the spine, one can draw a conclusion about the health of a person. Any pathological changes entail a failure in the functioning of the organs and systems of the body. At the initial stages of deformation processes, physiotherapy exercises, massages and other methods of conservative treatment have a positive effect on overall well-being.

Gymnastics "crocodile" - a series of exercises that have proven themselves as a source of energy and a way to anesthetize problem areas of the back.

By carrying out the “crocodile” exercise, you can significantly strengthen the muscular system and the plasticity of the joints. The complex should not be underestimated, since in the process of its implementation the muscles are fully involved. Also, during spiral twisting, the spinal column, leading muscle fibers and ligaments, are included in the work.

Such a complex has a beneficial effect on blood circulation and a full blood supply to organs and tissues, and most importantly, the place of deformation of the spinal column. Smooth movements, correct breathing exercises normalize the frequency of myocardial contraction.

Exercise "crocodile" helps to strengthen the nervous system, release pinched and tense nerve endings. A beneficial effect on the psycho-emotional state was also noticed. Systematic exercises prevent depression, anxiety and sleep disturbance.

Eliminates tension between the vertebrae and discs located between the links of the vertebrae. During exercise, muscle fibers are involved, which are difficult to make function with ordinary exercises.

Performing the exercise "crocodile", you can cure congenital and acquired pathological changes in the spine. This technique consistently works out all sides of the spinal column. By adhering to the recommendations, controlling the correctness of breathing and the state of the body as a whole, they achieve addiction to the axis of the spine to natural movement and to the position in the future.

Contributes to the creation of a strong muscular corset, which further develops the correct position of the spine.

Under the influence of exercises, all functions and systems of the body are launched, including the digestive system.

The intensity of blood circulation helps to eliminate blood congestion in muscles and tissues. Less headaches, migraines are easier to tolerate.

Preparing for gymnastics

An important stage of preparation is the consultation of the attending physician. There are a number of cases in which this type of activity is strictly prohibited:

• Pneumosclerosis.
• Tuberculosis.
• Emphysema of the lungs.
• Sarcoidosis.
• Bronchial asthma.

The “crocodile” includes exercises in combination with breathing exercises, which together can rightly be called yoga.

At first, the main task of patients is to master the technique of spiral twisting, to learn important details, and only after that to achieve the correct execution.

Improvised materials can be: mat; mat; thick cover.

It is important not to forget to alternate load with rest.

It should be noted that the exercises are recommended for people of any age."crocodile" useful for children by giving strength to the muscular corset in scoliosis. Even women during the period of gestation are shown bundles of yoga exercises.

Technique for performing the complex

This selection of exercises consists of twisting the spinal column in a spiral. It is important to place the torso and lower limbs in a position that allows gentle rotation of the lumbar, thoracic and cervical vertebrae, followed by rotation at the hip.

To perform the exercise, you must rely on your physical capabilities and not try to make movements through force. Endurance and skills are acquired through training. Thus, signs of krepatura with muscle stretching, injuries and ruptures can be avoided.

In order to become healthier and not experience discomfort, there is no need to go to the gym and spend hours of time on painstaking workouts. Charging "crocodile" - exercises that take a few minutes. The effect is achieved by perseverance and systematic.

The full course consists of 5 stages:

• It is represented by 12 movements with turns of the spinal column in a spiral. During exercise, the body is in full contact with the floor. An effective exercise for beginners tired of back pain. There is no difficulty in performing the complex, and excessive muscle tension is not required.

For these exercises, it is important to adhere to a certain breathing technique:

• Starting position - exhale.
• Before turning - inhale.
• Seven spiral turns are accompanied by a rhythm: one - and two ... - and - seven, after which they hold the inhaled air and exhale.

All exercises are carried out in 7 approaches. Important! To the 12th such breathing is not applicable.

Between each 7 sets of the subsequent exercise, three “relaxation of the fish” is done.

• The stage becomes more difficult, but in conjunction there is one less exercise. The floor is in contact with the shoulder blades and thighs, the body reaches the floor only when turning left and right.
• The next complex includes 9 exercises in the form of a spiral and is performed lying on the stomach.
• For the development of the shoulder girdle, 12 exercises are used from a sitting position. At the same time, the upper limbs focus on the fists or palms, placing them behind the back.
• If severe pain does not bother, it is worth considering the fifth, complicated series of movements. It requires effort and is not recommended for people who do not have even small skills.

Twelve Basic Exercises

First: Having taken the starting position lying on the floor, the upper limbs are bred to the sides. Raise the right thigh, turn the head to the right, and the foot to the left. Then the side is changed. There should be 7-10 such turns in each direction, depending on the level of physical fitness of the patient.

Second: Being in the starting position with the legs extended straight and the upper limbs spread out to the side, the left leg is placed on the right. Do a spiral twist to the left with a turn of the head in the opposite direction. Next, change sides. Perform 7-10 approaches.

Third: The upper limbs are located on the sides. The right lower limb is placed on the left. Carry out a spiral turn to the left with the movement of the head to the right, after which, the side is changed.

Fourth: Take a starting position with the upper limbs located on the sides and the lower limbs extended straight. Place the heel of the left foot on the toes of the right foot. Make a spiral movement of the body to the left with a turn of the head to the right. The side is changed. Perform 7-10 approaches.

Fifth: Straighten both lower limbs, arms spread out to the sides. The heel of the right foot is placed on the toes of the left foot. Make a movement of the body in a spiral to the left, and the head to the right. They change sides. Perform 10 approaches.

Sixth: Take a starting position, placing your hands on your sides. The left leg is bent, the ankle is placed on the cup of the knee of the straight right leg. Turn the body to the left, and the head to the right. In the next approach, change sides.

Seventh: Without changing the initial position, the hands are also located directly to the sides. The right leg is bent and the ankle is placed on the cup of the left limb, which is in a straightened position. Spiral turn the torso to the left, head to the right. They change sides. Repeat 7-10 times.

Eighth: The upper limbs are spread to the sides, the lower limbs bent at the shins are widely bred. The entire foot rests on the floor. A turn is made in a spiral to the left, as a result of which the entire surface of the lower limb is in contact with the floor. They change sides. The number of repetitions is 20 (10 in each direction).

Ninth: Arms outstretched to the sides. The lower limbs are bent, connecting the feet and knees together. They make a spiral movement to the left, tightly squeezing the legs, and turn the head to the right, after which the side is changed.

Tenth: Placed on the back in a supine position, hands are freely placed on the sides. The right lower limb is bent and pulled towards the body. The left leg is bent and the ankle is pulled up above the right knee. Having fixed the pose, they make a spiral movement to the left with a turn of the head to the right and vice versa. Reps do 7-10 on each side. Place two knees on the floor.

Eleventh : The upper limbs are placed to the sides, pressing the left leg to the body. The right leg is bent and the ankle is placed above the left knee. Keeping the legs in this position, move the body to the left, turn the head to the right. The side is changed. It is important to get your knees to the floor.

Twelfth: Hands put to the sides. The knees and feet are brought together. Both lower limbs are pressed and lifted off the floor. When turning the body to the left, the head is turned in the opposite direction. The same movement is carried out to the right. The respiratory complex is not applicable to this exercise. In order not to move towards the fingers of the lower extremities, when turning to the right, the left shoulder is fed back, to the left - the right. Since it is a generalization of the 11 previous exercises, the number of repetitions can be arbitrary.

"Relaxation of the fish" - a position that is performed between exercises, after 7-10 repetitions. To do this, you should be at rest. Take a breath and bend your knees, resting your feet on the floor. Raise the forearms, allow the hands of the upper limbs to hang in the joints. The feet are pulled up without lifting the hips. In this case, muscle tension does not occur, but heaviness is felt. Then they smoothly extend their legs, straighten and lower their arms along the body, making turns to the right and left. Repeat "Relaxation of the Fish" is done three times.

Execution features

You can start classes at any convenient time, but it is important that they be two hours before eating or a few hours after.

Performing exercises does not tolerate fuss and haste. They are done at a measured pace, in order to be able to carefully work out the muscle muscles.

If the set of exercises "crocodile" it is difficult to perform the recommended number of times, you should not force yourself and perform them through force. The person is individual and the tactics of execution is selected taking into account the characteristics of the patient. Discomfort and pain during the sequential passage of exercises should not be felt.

In case of violations of the full function of the spine, accompanied by pain, the implementation of home physical education complexes should become a daily ritual. Only perseverance and constancy can improve the condition of the human body as a whole, cure the disease completely, and lead to a long remission.

"Crocodile" is an excellent preventive complex, it is performed as an independent bundle or in combination with other exercises.

Fitness trainers add some elements of the "crocodile" to the stretch. It should not be forgotten that in case of illness, intense exercise will not give the necessary therapeutic effect. Consistent muscle work helps to smooth out pain, they will happen less often and eventually disappear completely.

The effectiveness of exercise

Exercise for the back "Crocodile" helps to avoid the development of pathology with a genetic predisposition to problems with motor function and violations of the natural position of the spinal column for reasons of various etiologies. Also, the complex smoothes the symptoms and makes the problems of the spinal column minimal. A regular approach eliminates the pathology, and in more complex cases, stops the process of deformation of the intervertebral discs and the curvature of the axis of the spine. A positive result is seen in osteochondrosis and back ailments that occur in a chronic form.

The "crocodile" complex is used to treat radiculitis of the cervical and sacro-lumbar regions. Also, by improving blood circulation, the nutrition of the vertebrae is restored, which leads to the regeneration of the intervertebral discs.

The set pace during movements in the process of performing exercises is a crocodile, mostly slowed down, without sudden actions, jerks and fuss. All fragments of movements are laid-back. You should not force yourself to do something if you can't do it fully. Any actions are carried out without tension, taking into account the individual capabilities of the body.

In the process of training, it is important not to forget, turning the body in one direction in a spiral, turning the head in the opposite direction - this is the main rule on which the result depends.

The ideal solution would be to conduct the first exercise with an experienced instructor. Thus, you can focus on mistakes so as not to repeat them endlessly.

"Crocodile" is made for prophylactic purposes or as a complex to consolidate the result of therapy. Also, exercise provides significant benefits if it is performed in a state of remission. An acute course is a reason to abandon gymnastics, since there is a high probability of aggravating the situation and deteriorating health.

• Control the respiratory process. Having settled down in the starting position, they exhale, and with a spiral turn, inhale.
• Each exercise is carried out at the expense of 8, with a mandatory stop in extreme positions for 5 seconds. It is necessary to follow a clear sequence.
• "Relaxing the fish" should not be ignored. The duration of the rest varies from 10 to 20 seconds. They should be done in three sets, before each subsequent exercise.
• It is important to achieve the maximum amplitude of revolutions, but not exceed the limits of your capabilities. All actions should be smooth and not cause pain.

It is quite natural that upon completion of a properly performed exercise for several days, unpleasant manifestations are felt in the form of aching pain and slight discomfort. They usually resolve themselves within 3-4 days. Important! If pain symptoms persist for more than 7 days and their intensity increases, this is a reason to interrupt training and resort to the help of your doctor.

Any exercises, the implementation of which is aimed at correcting the musculoskeletal system, should be performed only as directed by a doctor.

Today we offer an article on the topic: "How to perform the crocodile exercise for the spine?". We have tried to describe everything clearly and in detail. If you have questions, ask at the end of the article.

Table of contents [Show]

Highly effective exercises for spinal health. For some time I performed them myself with pleasure, then because of laziness I abandoned them)). I give a little theory and practical first part of the exercises. As you master it, you can complicate the exercises, combine simple ones with complex ones, but the complex given in this part will already be enough to direct your musculoskeletal system to the rails of recovery. Material from the book of Raab Alois "Yoga Crocodile". Why the word yoga appears in the title, I don’t know, and where the crocodile came from too. Probably because the crocodile, having grabbed the prey, begins to rotate, and here all the exercises are in the form of spiral twisting. In short, it doesn't matter what it's called. It is important that these are effective physical therapy exercises.

Crocodile exercises are equally effective for healthy people and for those who suffer from back pain, damage to the intervertebral discs or sciatica. They are equally suitable for both the elderly and children, both employees and housewives. They are available to everyone. For children, crocodile exercises are more useful than regular yoga exercises. A simple and accessible program prevents motor excitement, children become calmer. Exercises correct congenital or acquired posture disorders. The essence of the exercises is that they turn the spine in a spiral. With the appropriate position of the body and legs, the lumbar, thoracic and cervical vertebrae rotate. Finally, there is a rotational movement in the hip.

We especially note that the exercises "crocodile" are never performed with effort, forcibly. You should always consider your limits. They expand as you learn the exercises. Subject to this requirement, there will be neither muscle fatigue accompanied by pain, nor sprains and torn ligaments.

Many people do not have enough time to complete long daily programs. Crocodile exercises can be performed within a few minutes, but regularly, daily. Under the influence of these exercises, postural disorders are corrected, back and headaches, curvature of the shoulder girdle are reduced.

Constantly practicing according to his program, a person will sooner or later feel:

• strengthening and mobility of muscles;
• regulation of blood supply;
• effects on the nervous system, similar to the effect of acupuncture;
• relaxation of tension and relaxation between the vertebrae and intervertebral discs from the cervical to the lumbar vertebrae;
• correction of congenital and acquired disorders of the spine;
• blood supply to the entire back;
• increased elasticity of ligaments and tendons.

For those who practice yoga and the associated crocodile exercises for many months or several years, back pain disappears.
The back becomes more mobile: the person bends and unbends without experiencing any fatigue. Sleep improves, even breathing is developed. Digestion and blood pressure are normalized, as a result of which the general well-being of a person improves. Headaches disappear or at least decrease. Even dependence on weather conditions is reduced.

The practical part is represented by exercises "crocodile". It is divided into five series:
First contains 12 exercises designed for the spiral rotation of the spine in close contact with the floor. Designed for beginners and people suffering from back pain. Exercise requires the least amount of effort.

The second consists of 11 more difficult exercises, during which only the shoulder blades and hips are in contact with the floor. The whole body touches the floor for a short time, only when turning to the right and left.

The third includes 9 typical spiral exercises. They are performed in the supine position. Exercises 7-8 are not difficult.

The fourth has 12 exercises that are performed while sitting. Lean on the palms or fists of the hands located behind the back. Simple to perform, the exercises in this series are primarily focused on the development of the shoulder part.

The fifth series is quite difficult. Performing exercises requires a lot of effort, even for people who have been doing the “crocodile” for a long time. The series is contraindicated for people suffering from back pain and beginners.

The first part of the exercises "Crocodile"

The exercises of this and all subsequent series are repeated seven times. The exercises of the first series, with the exception of the 12th, should be performed observing the following breathing technique: exhale in the initial position, inhale before the spiral turn, during seven spiral turns in the rhythm of one-and-two-and-three-and-... (before
seven) hold your breath, then exhale.
Beginners at first may not hold their breath.
After performing the exercise seven times, the trainee must repeat “fish relaxation” three times. Only after that you can proceed to the execution
the next exercise.

Relaxing Fish Pose

• What are the benefits of a set of exercises "Crocodile" for the back
• How to do crocodile exercises
• Breathing pattern during the exercise "Crocodile"
• Technique for performing the complex "Crocodile"
• Contraindications for the implementation of the complex

What are the benefits of a set of exercises "Crocodile" for the back

The set of exercises "Crocodile" for the spine was developed by osteopaths from Australia to strengthen the muscles of the back and make the intervertebral discs more flexible and elastic. Such an original name was not chosen by chance: when compiling the exercises, the movements of crocodiles, whose spine was in perfect condition, were carefully analyzed.

Exercise "Crocodile" is recommended in the treatment of intervertebral hernia, correction of congenital and acquired postural disorders, diseases of the spine caused by tension between the vertebrae and intervertebral discs. The complex "Crocodile" is shown for repositioning the spine, eliminating pain in the back and lower back.

In addition, performing these exercises is useful as a preventive measure to avoid back problems in the future.

Regular exercise of the complex improves blood circulation, strengthens the muscles of the back, increases the elasticity of tendons and ligaments. And its effect on the nervous system gives an effect similar to the course of acupuncture.

How to do crocodile exercises

The original treatment series includes nine exercises that are based on the implementation of spiral rotations of the spine. A spiral turn is understood as a type of twisting in which, from a supine position, the head simultaneously turns in one direction, and the legs in the other at the same time, while the pelvis is involved in the movement. For classes, it is best to choose the evening time to remove the muscle tension accumulated during the day and provide the spine with a complete rest.

It is important to avoid sharp jerks and pain. When striving for maximum range of motion, remember to take into account the real limits of your physical abilities.

All exercises are done on the count of 8: 4 spiral turns in each direction. In order for the effect of the gymnastics "Crocodile" to be maximum, at the extreme point of movement when turning, it is necessary to linger for at least 4-5 seconds. It is also necessary to strictly observe the sequence of exercises of the complex. Optionally, you can supplement the training program by adding individually selected exercises to it, which are performed after you do the last exercise of the complex.

Breathing pattern during the exercise "Crocodile"

Breathing plays an important role in exercise technique. The starting position begins with an exhalation, a spiral turn is done on an inhalation.

After completing the exercise, you should relax and stabilize your breathing. To do this, take a breath at the end of the exercise and at the same time bend your knees and arms at the elbows. The feet remain pressed to the floor, the hands hang freely, the elbows lie on the floor. This position is called the "Fish Pose".

Hold this position for 11-20 seconds, and then exhale gently and, without applying muscle effort, gently lower your arms and straighten your legs. After that, you can move on to the next exercise.

Technique for performing the complex "Crocodile"

Exercise number 1. Starting position (ip): lie down on your back, arms open to the sides, palms down, feet shoulder-width apart. We perform spiral turns left-right at the expense.

Exercise number 2. I.p. similar. We put the heel of the left foot on the toe of the right and again perform spiral turns left and right.

Exercise number 3. Change legs and repeat exercise #2.

Exercise number 4. I.p. the same as in the previous two exercises. Bend the left leg at the knee, placing the outer ankle just above the knee of the right leg, which remains in a straightened position. We make spiral turns.

Exercise number 5. Change the leg and repeat exercise number 2.

Exercise number 6. I.p. similar to the previous exercises. Bend both legs at the knees and hip joints, the heels are pressed to the floor, the distance between them should be equal to the length of the lower leg. We make spiral turns to the left and right at the expense.

Exercise number 7. The starting position is the same. Both legs are bent at the knees and hip joints. The outer ankle of the left leg is placed slightly above the knee of the right leg, the heel of the right leg is pressed to the floor. Making spiral turns.

Exercise number 8. Change legs and repeat exercise #2.

Exercise number 9. The starting position is the same. We bend the legs at the knees and hip joints at a right angle. Bring your feet together without touching the floor with your heels. We make spiral turns.

Contraindications for the implementation of the complex

With all the obvious benefits that the Crocodile complex can provide for the spine and back, there are several cases when the Crocodile exercise cannot be done. Absolute contraindications for this training are: bronchial asthma, pneumosclerosis, pulmonary tuberculosis.

A set of exercises for the spine "Crocodile" is an effective means of prevention and treatment of diseases spine. The main principle of therapeutic and prophylactic effects is the spiral twisting of the spine, consistent with breathing, and observation of the sensations that arise during movement. When performing exercises, full yogic breathing is used. Spiral rotation is performed on inspiration, with fixation of the body in the final position and sipping. With exhalation, the body returns to its original position. There are no age restrictions for the implementation of this complex. Both children and the elderly can do it. Read more about yoga for the spine here.

A set of exercises for the spine "Crocodile"

The complex can be performed at any time of the day on an empty stomach, not earlier than 2-3 hours after eating. Perform exercises at a calm pace, with a sense of pleasure, without much effort and pain, taking into account the capabilities of your body. Try to keep your attention in the region of the spine, observing the sensations during twisting. After the end of the complex, do Shavasana - relax in the supine position (10-15 minutes).

For obvious problems with the spine, perform the complex daily or every other day, then recovery will be faster. When all the pain has passed, you can alternate the "Crocodile" set of exercises with asanas for twisting the spine: part 1, part 2 and part 3, as well as with the "Diamond Rod" complex. Just do not need to do everything in one day, alternate - one day "Crocodile", the second day "Diamond rod". The next day again "Crocodile", the next day asanas for twisting the spine - part 1 and so on ....

Therapeutic effect:

"Crocodile" helps with various defects of the spine, damage to the intervertebral discs, hernias, osteochondrosis, chronic pain in the spine, lumboischialgia, cervical and lumbosacral sciatica. Able to restore intervertebral discs, perfectly improves the flexibility and mobility of the spine, increases blood circulation and nutrition of the vertebrae.

Contraindications: it is undesirable to use the complex for discogenic diseases in the acute stage.

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Exercises for the spine must be performed throughout life. The health of not only the back, but the whole organism depends on the condition of the spine. So, if the muscular corset is weak, no chiropractor will protect your spine from osteochondrosis, curvature and other diseases.

There are many techniques aimed at maintaining ideal posture and mobility. Regardless of their individual characteristics, they have a lot in common. Yoga exercises are especially effective for the health and flexibility of the back. Almost all useful exercises for the spine can be performed at home, devoting not as much time to this as it might seem.

A set of exercises for the spine before bed

These simple exercises for the spine must be performed before going to bed. However, this does not mean that having time in the morning or afternoon, you cannot use them. Why they are recommended to be performed in the evening is easy to explain. All day long, our back experiences a load of various kinds. This is a long sitting at the computer, riding in public transport in an uncomfortable position, lifting any weights, and so on. It is natural that during the day the back becomes imperfect. If you go to bed in this position, then no orthopedic mattress will fix the situation. After all, he is able to take the form of our body. He will take such an imperfect form. Therefore, this complex of only 2 exercises is aimed at relaxing the muscles of the back, straightening the spine. They are also helpful for back flexibility. They can be performed after any workout.

Crossbar exercise

There is nothing difficult in this exercise. You just need to hang on the bar for 1-3 minutes. It is not necessary to do this continuously. You can do it intermittently. If the weight of your body is so great that it does not allow you to hold yourself up, you can improvise a little. Hang the horizontal bar a little lower. Holding on to it, relax your knees, and do not take your feet off the floor. After the arms become strong (and this will certainly happen with regular exercise), it will be possible to tear off the feet from the floor.

Lying exercise for stretching the spine (if there is no crossbar)

This exercise will replace the previous one for you if you do not have a crossbar. It is necessary to take a position lying on your back, on the rug. With force, it is necessary to stretch your arms and legs in opposite directions, as if stretching the spine.

Neck stretching exercise

The first two exercises (which are interchangeable) are able to stretch all parts of the spine, except for the cervical region. Therefore, there is a separate exercise for this delicate zone.

Starting position: standing or sitting straight. It is necessary to turn on the imagination and imagine that a rope is tied up from the top of the head. You are pulled up for it. The head should be in a straight position. It must be pulled up without changing position. The neck extended upwards is held for a couple of seconds at the highest point. After the muscles relax, repeat the exercise 2 times. At the next stage, it is necessary to stretch the neck up again and tilt it slightly to the right and left.

All spinal straightening exercises require fluidity, slow pace, and consistency.

A set of exercises for the spine

All these exercises to align the spine are essential. They are also aimed at strengthening the muscles of the back. This set of exercises for the spine includes only 3 tasks.

Exercise for the lower spine

Performed sitting on the floor. The legs are straight forward. Place your hands in front of your chest as a defensive block. It is necessary in this position to perform walking on the buttocks. 8 steps forward, 8 steps back. The exercise is repeated 3-5 times.

Exercise "Plow"

From a supine position, you need to throw your legs behind your head. Hands are placed along the body. Legs should be straight and laid as far back as possible. Socks need to reach the floor. Who succeeds, you can reach with your heels. In this position, you need to stay for 10-30 seconds. After returning to the starting position, slowly lowering the legs down.

Exercise "Deflection"

It is very important that this exercise is performed after the previous one, for a harmonious effect on the spine. It is necessary to lie on your stomach, legs are straight, emphasis on the palms that are in front of the body. Rising up on the hands, the body bends gradually back. The head also tilts back. Everything must be done slowly and smoothly. When the maximum upper point is reached, there is a delay in this position for 10-30 seconds. After that, you need to smoothly go down, lowering the stomach, then the chest and head.

A set of exercises "Crocodile"

All these exercises are aimed at healing with osteochondrosis, hernia, sciatica and other diseases. They are used as a massage of the internal organs. Very favorable for restoring the flexibility of the back. Performing them, you can strengthen the nervous system, improve blood circulation. It is not recommended for people with asthma, pulmonary tuberculosis and pneumosclerosis.

It is important to pay attention to proper breathing. When spiraling, you need to inhale, when returning to the starting position, exhale.

Each of the exercises includes four spiral turns to the right and left. At the extreme turning points, you need to stop for 4 seconds. All of them are performed in the supine position. Relaxing movements are made at the end of each exercise. On inspiration, bend the legs (standing with feet on the floor) and arms (emphasis on the elbows). On the exhale - the legs are aligned, the arms are straightened.

In total, the "Crocodile" complex includes 13 exercises that must be performed in strict sequence.

Fukutsuji exercises

A set of exercises for the spine can consist of just one five-minute task. The technique will help not only strengthen your back, but also lose weight, and even grow up. The Japanese founder of this method suggests just using a rolled towel. This confidence in the result has already been proven by the users of the technique. According to Fukutsuji, the compression of the spine and excess weight arise due to the fact that the bones of the pelvis and ribs are in the wrong position. If you put them in a natural position, the waist will decrease, the spine will stretch, and the correct posture will appear.

To do this, it is enough just a few minutes a day to lie on a roller, correctly located in the lumbar region. The roller, as experience is gained, will need to be increased.

It is necessary to lie on your back, put the roller under the lower back in the place where the navel comes out. Straight legs are at a distance of 10 cm from each other. The arms are straight on the floor behind the head, palms down. The big toes and little fingers of the hands are in contact (this is very important!) With each other. So you need to lie down for 5 minutes daily. After execution, you need to very slowly rise from your back. At first, discomfort is possible, which gradually passes.

Conclusion

In conclusion, it is worth noting that a healthy spine does not require much attention. It is worth giving it 30-40 minutes a day, as you will feel lightness throughout your body. For the flexibility of the back, it is worth working longer. But once you start, don't stop. All great things start with the first step.

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Greetings to all readers. Many people have back problems. To get rid of these problems, there is an excellent, accessible to all complex - Crocodile Exercises. By following the recommendations from this article, you will forever forget about discomfort in the back.

Set your spine on the rails of recovery

The material was taken from the book "Yoga Crocodile" by Raaba Alois. Why this complex is called yoga is not clear, yes, and what does the crocodile have to do with it?

Probably, all movements are similar to those when a predator, having grabbed prey, begins to wriggle, but here all movements are aimed at twisting the body in the form of a spiral.

It doesn’t matter what it is called, what matters is something else: this complex is more effective than any physical education.

Who are these exercises for?

Highly effective exercises are suitable both for people with pathology of the intervertebral discs, and for healthy ones, as a prevention of back pain.

The complex "Crocodile" for the spine is indicated for the following symptoms and pathologies:

• with cervical and lumbar sciatica;
• pathology of the sacral region;
• osteochondrosis of the spine;
• intervertebral hernia and protrusion.

And also it is used for spasm of the muscles of the lumbar and pelvis, piriformis syndrome, the presence of congestion in the pelvic organs and disorders of digestion and stool.

This complex is especially useful for osteochondrosis, the elderly. You can perform crocodile twisting exercises for hernias and protrusions of the intervertebral discs.

This exercise is also useful for children, and for children they are even more useful than yoga.

An extremely simple practice that helps children overcome excessive mobility, restlessness, children become much calmer. "Crocodile" helps to correct congenital as well as acquired pathologies of posture.

What is the essence of the Crocodile exercise?

The essence of this complex is that when it is performed, the spine twists in a spiral. In this case, the body and legs are located in a special way, in which the thoracic, lumbar, cervical vertebrae gently rotate, then rotation occurs in the thigh.

It should be noted that this program should not be carried out through force, but only taking into account one's own capabilities.

And they will appear in the course of training. By following this rule, a person will not feel pain in
muscles, will not receive any injuries in the form of sprains or torn ligaments.

Many people complain about the lack of time, so they can not train for a long time.

This exercise will only take you a few minutes to complete.

The main thing is not to skip classes in order to achieve tangible results, get rid of many back problems.

Regularly performing this complex, you will correct posture disorders, reduce headaches, back pain, and misalignment of the shoulder girdle.

The program is performed 2 or 3 hours after a meal, preferably in the morning, after a bowel movement.

What will you get as a result of the complex

By doing this program regularly, you will soon experience:

• Mobility, strength of their muscles;
• Excellent blood supply to the whole body;
• Calming the nerves, as after acupuncture;
• Relaxation, softening the tension between the vertebrae, as well as between the intervertebral discs,
• starting from the vertebrae of the neck, reaching the vertebrae of the lower back;
• Correction of congenital or acquired pathologies of the spine;
• Improving the elasticity of ligaments and tendons;
• Getting rid of osteochondrosis;
• Treatment of radiculitis, spinal hernias;
• Improving nutrition and treating damage to intervertebral discs;
• An additional effect is a gentle massage of the abdominal organs.

Those who have been doing exercises for the spine for several months, or not for a year or two, have been doing yoga, in particular, repeating the “crocodile” complex, felt relief from back pain.

The torso has become more mobile: a person can bend, unbend without feeling any fatigue. He has even breathing, digestion improves, which means that the general condition of a person improves. The main thing is that headaches do not appear even when the weather changes, and this is already a big plus.

5 stages of the full course

The practical part of the program is divided into 5 stages:

1. The first contains 12 movements, where the spine is rotated in a spiral. In this case, the person with his entire body touches the floor. It is indicated for those who are just joining the practice, as well as for those who can no longer tolerate back pain. The exercises don't require a lot of effort.
2. The second consists of 11 complicated exercises, performing which, a person touches the floor only with the shoulder blades and hips. And the whole body touches the floor only when turning left and right.
3. The third stage includes 9 spiral movements. They are performed lying on the stomach. Exercises 7-8 are not difficult.
4. The fourth stage consists of 12 movements that must be performed while sitting, relying on fists or palms located behind the back. These accessible movements will help develop the shoulder girdle.
5. The fifth series is a little more difficult, its implementation requires a lot of effort, therefore it is contraindicated for those people who have severe back pain and beginners.

Description of the exercises of the first part of the program

Crocodile exercises are repeated 7 times. Exercises of the first stage, with the exception of the 12th, perform according to the following breathing technique:

1. Starting position - exhale
2. Before the spiral turn - inhale,
3. During 7 spiral turns in the rhythm of one-and-two-and-three-and-and so on until 7, then hold your breath, then exhale.

Beginners at first can not hold their breath. After seven approaches, it is necessary to do “fish relaxation” 3 times (description in pictures). Then you can move on to the next exercise.

Contraindications: with arthrosis of the joints of the spine, as well as during an exacerbation.

The set of exercises "Crocodile" for the spine is composed of nine variants of body twists with different leg positions and is designed to prevent and treat problems of the musculoskeletal system (in particular, the spine), massage internal organs and relieve pain from the muscles of the back and pelvis. Developed by chiropractors from Australia as a result of observing the movements of the spine of a crocodile, which never undergoes corrosion and deformation.

This technique is available to people of any age and physical fitness, does not require large space or special equipment: a thin blanket or blanket laid on the floor is enough.

When is the exercise used?

A set of exercises "Crocodile" for the spine is indicated for the following symptoms and pathologies:

• with cervical and lumbar sciatica;
• pathology of the sacral region;
• osteochondrosis of the spine;
• intervertebral hernia and protrusion.

And also it is used for spasm of the muscles of the lumbar and pelvis, piriformis syndrome, the presence of congestion in the pelvic organs and disorders of digestion and stool. Let's see how this exercise is done.

Execution features

The specificity of the Crocodile exercise lies in the spiral rotation of the body, when the head turns in one direction, and the pelvis with legs in the other, respectively, the spine twists.

The basic rule is to listen to your feelings, avoid acute pain and extremely sudden movements. At the same time, you should not immediately make large amplitude movements, you need to let the body get used to it, warm up. In total, 8 twists are performed (four on each side), while fixing the twisted position should last about 3-4 seconds.

Each type of exercise "Crocodile" must be performed slowly and carefully, observing the relaxation of the muscles and the stretching of the tendons. Breathing should be voluminous, lingering and through the nose. In the starting position, exhale should be done, and at the moment of movement - inhale.

In addition, it is recommended to perform gymnastics on an empty stomach. It is very important at the end of the whole session to make sure to do a relaxation pose - just lie on your back with straight arms and legs and closed eyes, keeping all the muscles of the body in an absolutely relaxed state.

Block #1

In this series, the exercise "Crocodile" is performed in a minimum volume:

1. Lying on your back - legs are straight, shoulder width apart, arms are placed to the sides so that they form one line - make turns with the whole body in one direction and with the head in the other.
2. The starting position is the same, but put the heel of one foot on the fingers of the other, while turning the body, make sure that the position of the feet is preserved.

Block #2

When performing the exercise "Crocodile" of the second level, as far as possible, at the extreme point of fixation, pause while inhaling for 4-8 seconds:

1. Bent knees form an angle of 90°. The ankle of one leg lies on top of the knee of the other and the body and pelvis are turned in opposite directions. It is necessary to ensure that the shoulders and arms remain firmly pressed to the floor.
2. The legs are bent at the knees and spaced wider than the shoulders. Without lifting the feet from the floor, but only turning them around, we turn the torso and pelvis in one direction, and the head in the other. If it works out, then the leg that is closer to the floor rests completely on it.

Block #3

The third level of complexity of the “Crocodile” exercise for the back, in which long, from one minute, fixations at the turning point are allowed, subject to internal comfort, looks like this:

Additional exercises to improve blood circulation along the spine line

These poses are also taken from the practice of hatha yoga and tested in numerous classes and practitioners: the effect of relieving muscle spasms comes almost immediately! Stiffness and swelling go away, breathing becomes freer, so these positions are recommended for people with disorders of the respiratory and cardiovascular systems. The main condition is the adequacy in execution:

• extend the right straight arm to the left, palm up and put it so that the hand lies exactly along the line of the shoulder joint, the second arm is lowered down along the body and also turned palm up. Lie with your body on your right hand so that it is located along the line of the collarbones or slightly lower, but not lower than the line of the sternum. Breathe deeply, through the space between the shoulder blades, trying to open this zone as much as possible when inhaling. Stay in the position for 30 seconds to a minute, if numbness of the fingers appears - it's okay, with practice it goes away. When leaving the position, move the arms in a circular motion through the center and relax along the body down for 10-20 seconds. Repeat on the other side.

• Lying on your stomach, take your right hand to the right and firmly press the entire length of your arm to the floor. It is straight, and the palm is in line with the shoulder joint. Carefully turning your body away from your hand (do not move it!), turn on your side and bend your knees, try to push out your chest, bringing your shoulder blades and shoulder joints together behind your back. Hold for 30 seconds, then relax and repeat on the other side.