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Katsuzo Nishi, known for the Golden Rules of Health system, developed a short and simple complex, including 4 exercises for the spine, which allows you to straighten your posture, put the vertebrae in place and open the blood vessels.
4 exercises for the spine
1. Exercise for the spine "Leaf of a tree"
Improves blood supply to the brain, straightens the spine, frees blood vessels from clamps.
Starting position: Lying on your back on a hard, flat surface. Every muscle is completely relaxed. Imagine that there is a calm, peaceful emptiness inside you, and from that the body is light, floating in weightlessness.
Performing the exercise: Slowly bend your knees, pulling your heels towards your buttocks, but without lifting them off the floor. Raise your head off the floor without lifting your spine and stretch your arms to your knees. When your fingertips touch your knees, hold this position for 1-2 minutes. Imagine how a powerful stream of life-giving Energy flows through the whole body. Then return to the starting position and completely relax for 1-2 minutes.
2. Exercise for the spine "Willow branch"
It heals the spine, reduces back pain and improves cardiac activity.
Starting position: Standing, legs wide, feet parallel to each other. All attention is focused on the body. As in the “Leaf of a Tree” exercise, feel the emptiness inside and your weightlessness.
Performing the exercise: Place your palms on your back in the region of the kidneys, fingers touching in the region of the sacrum. Slowly begin to tilt your head back, gradually bending in the spine. When you feel the limit of your capabilities, simply lower your arms down freely, maintaining the deflection. Your body will begin to sway spontaneously, like a willow branch bending over a lake. Stay in this position for as long as you feel comfortable, then return your palms to your lower back and return to the starting position, gently straightening your spine.
3. Exercise for the spine "Bowstring"
Improves blood circulation, cleanses from salt deposits in the spine
Starting position: Kneeling, arms lowered along the body.
Performing the exercise: Gently bend back in the spine and clasp both ankles with your hands. Hold the position for at least 5 seconds. Return to starting position. Repeat the exercise 3-10 times, starting with a small number of repetitions and increasing as you feel better.
4. Exercise for the spine "Vine"
Improves flexibility and blood supply to the spine.
Starting position: Standing, feet shoulder-width apart, legs relaxed.
Performing the exercise: Massage the lumbar region with your hands, imagining how the spine becomes flexible and plastic.
Then make an energetic lean forward, but without jerks and sudden movements. Energetic but smooth. Try to reach the floor with your hands. Do not bend your legs at the knees, but do not strain them either - they should remain soft. Return to starting position. Then perform a few energetic, but smooth tilts left and right.
Do all 4 exercises for the spine daily. It will take quite a bit of time, but it will give not only the health of the spine, but also the health of the whole organism. Be healthy!