Back pain has been become an issue for many people all around the world. Its occurrence is a result of genetics or bad body posture and can be very disturbing impeding the performance of daily activities.
Dr. Nikolai Asomov is a Ukrainian doctor, renowned surgeon-cardiologist who invented various surgical procedures in the cardiology area. He has invented a series of exercises that can straighten the spine effectively. Most importantly is that they can be performed by anyone at the comfort of their home.
Exercises Recommended by Nikolai Amosov
Nikolai Amosov is also a writer who first implemented these exercises on himself and proven their efficacy in the long run. He used his knowledge and desire for a thorough research in improving the conditions of his own spine. Additionally, the performance of these exercises helps in the build-up of muscles and alleviates the occurrence of joint issues.
Each exercise has been performed by the doctor himself and lasted for around half an hour having an increase in heart rate about 120 beats per minute. It is very similar to the performance of cardio sessions.
Here they are:
For this exercise you will need to use a chair. Lay your body on this part of furniture by resting on your abdominal muscles. Your face needs to be pointing down. Now, put your hands behind your head. Maintain your legs in an upright position or you can rest them on a stand if that is more comfortable for you. Your body needs to be aligned with the floor and thus start lifting your chest and head up high. Once you have achieved that go back to your initial position. Make 12 repetitions of this exercise.
You need to lie on your back on the floor on your yoga mat. Position your hands along your body and then elevate your body so that to lower your legs behind your skull and the toes to brush against the floor. Repeat this movement a dozen of times.
Take a standing position with your back straight, and then elevate your hand in order to reach your back. Next, touch the shoulder blade on the opposite side with the palm of your hand, and feel free to move your head in order to assist the performance of this movement. Perform it 12 times changing each time to one side.
Position your body on all fours on your knees, and then gently release all the muscles in your back. After that slowly bend your arms while keeping your palms on the floor. Repeat this movement for 30 to 60 seconds.
Position your body on the ground with your back. Bend your knees and then hold them with your hands and bring them against your chest. In this position wiggle your body back and forth. Perform this movement a dozen of times.
First you need to lie on the ground with your stomach. Position your hands along your body, and then elevate your chest and head and keep this posture for 3 seconds. Do 3 repetitions of this exercise.
Prior initiating any performance of these exercises you need first to consult your doctor in order to avoid any contraindications.