Spine health restoration program

Over 100 exercises to help you get rid of

pain forever and improve body functions

Samuel Greenberg
Text Copyright © 2020
 Warning the author is not responsible for any undesirable
consequences in case of the use of medical products without
consultation with the doctor. Every attempt was made to
provide accurate data. All information provided in this book
does not replace medical advice.

Disclaimer notice:
Please note information in this book for educational purpose only.
Every attempt has been made to providing accurate and complete
information. Readers recognize that creator is not participating in rendering
legitimate, money related or proficient guidance.
By reading this book reader agrees that under no circumstances are the author
is not responsible of direct or indirect loses as a result of using information in
this book including - but not limited - any possible errors, omissions and
inaccuracies.
 Annotation
Poor posture, osteochondritis, sciatica, headaches, numbness of the arms and
legs, pain in the joints - these are all manifestations of diseases associated
with the spine. Spine is the foundation of our health. In this book, you will
find the most comprehensive selection of therapeutic movements necessary to
restore the lost functions of your back.
If you have not had a serious spinal injury, then the best that can be offered
from the entire arsenal of remedies is special exercises for spine. This is the
most effective treatment that will completely relieve you of pain and improve
the general condition of your body and the functions of all organs.
Sets of exercises include: posture correction; relieving pain; correction of
pathologies of all parts of the spine (cervical, thoracic, lumbar, hip);
prevention of occupational diseases of the back.
Table of contents:
Chapter 1. Introduction
Chapter 2. Preparation for exercises
Exercise rules
How to check for correct posture
Chapter 3. Warm-up exercises
Warm-up set 1
Warm-up set 2
Chapter 4. Sets of exercises for posture correction
Posture correction set 1
Posture correction set 2
Chapter 5. Healing exercises for the upper spine
Why you need to stretch and strengthen your spine
Upper spine exercises set 1
Upper spine exercises set 2
Chapter 6. Healing exercises for the middle spine
Middle spine exercises set 1
Middle spine exercises set 2
Chapter 7. Healing exercises for the lower spine
Lower spine exercises set 1
Lower spine exercises set 2
Chapter 8. Exercises for all parts of the spine
Spinal exercises set 1
Spinal exercises set 2
Chapter 9. Healing exercises on the bar
Simple exercises
Complex exercises
Chapter 10. Healing and strengthening exercises for the spine
 Healing exercises with a rope
Exercises for strengthening the spine
Chapter 11. Healing exercises to restore movement and relieve back pain
Restoring the motor functions of the spine
Healing movements for back pain
Relaxation exercises for the spine
Chapter 12. Healing movements that came from ancient times
Chapter 13. Healing exercises for the prevention of spinal diseases
Exercise set 1
Exercise set 2
Exercise set 3
Exercise set 4
Chapter 14. Healing movements for people in sedentary professions
Exercise set 1
Exercise set 2
Exercise set 3
Squats
Conclusion
About Author
Chapter 1. Introduction
Recently, more and more often you can hear the phrase: "Heal the spine - and
you will get rid of a lot of diseases." And there is a great deal of truth in this.
The spine has several functions. Firstly, it protects the spinal cord from
damage, from which nerves extend to muscles and internal organs. Secondly,
it serves as a support for the body, supports the neuromuscular apparatus.
Thirdly, it provides movement of the head, neck, upper and lower limbs, the
whole body.
And therefore, the slightest violation in the spine adversely affects the state of
other organs of the body, it can even lead to disharmony between the physical
and mental state.
Unfortunately it's true. According to studies, unwanted changes in the spine
occur already in adolescence and intensify by the age of 40-50, causing spinal
diseases that occur in about 80% of men and 60% of women.
To really understand what is happening in our body and what is the cause of
the ailment let's remember the structure of the spine.
The human spine consists of 33 vertebrae. They form 5 sections: cervical (7
vertebrae), thoracic (12 vertebrae), lumbar (5 vertebrae), sacral (5 vertebrae
fused into one bone - sacrum) and coccygeal (most often - one bone from 3-4
vertebrae), Fig. 1.
 Fig. 1
You can see that the vertebral column looks like the letter "S". This shape our
spine took after the person "got to his feet." Thanks to this form, part of the
human weight load is transferred to the paravertebral ligaments, and the
tremors when you are running or walking are softened.
The vertebrae are connected by cartilage and ligaments. Therefore, the spine
can bend, unbend, etc. The most mobile parts of sine are cervical and lumbar
sections. The thoracic section is less mobile. In the middle of each vertebra is
a vertebral process, from which, in turn, lead the lateral processes.
They protect the spine from external shocks. From the spinal cord through the
holes in the arches of the vertebrae, nerve fibers depart, connected with
different parts of the body.
The sensory nerve roots, which control taste, touch, smell, hearing, and
vision, are attached to the back of the spinal cord, while the motor nerve
roots, which control muscle function in the body, are attached to the front. In
this way, all nerves and blood vessels are directed from the spine to the
corresponding part of the body.
Now imagine that your vertebrae have shifted slightly, compressed the nerves
and blood vessels that extend from them (Fig. 2).

Fig. 2
What happened next? That's right, their normal work was interrupted, as
blood circulation was disturbed, pinched nerves were numb, and hence the
appearance of diseases of those organs with which nerves and blood vessels
are connected. And all this is due to subluxation, that is, due to that very
displacement. It is clear that the greater the displacement, the worse the
person feels, the more serious the illness.
It is easy to guess that most often subluxations occur in the cervical region,
since it is the most mobile. In practice, this means that as a result, problems
arise with the eyes, neck, lungs, heart and some other organs, because nerves
of this spinal section are connected to the mentioned above organs. For
example, a subluxation of the 4th cervical vertebra (it can be found in the
picture) will affect the condition of those organs that have just been listed, as
well as the condition of the diaphragm of the liver, spleen, adrenal glands,
teeth, throat, nose and ears.
Most often, the 1st and 4th cervical vertebrae, the 2nd, 5th and 10th thoracic
vertebrae, the 2nd and 5th lumbar vertebrae are injured. However, this does
not mean that the rest of the vertebrae always remain intact and safe.
This is why subluxations need to be corrected. In addition, you need to
monitor your posture. Why - you will understand a little later. It should be
noted that below will be presented sets of exercises not only to correct
posture, but also to stretch the spine, restore its functions and relieve pain,
exercises for prevention. For now, remember the rules for doing the
exercises.
Chapter 2. Preparation for exercises

Exercise rules
Most importantly, before starting to exercise, be sure to see a doctor,
especially if you are experiencing severe, sharp pain in the spine.
Be sure to do a light warm-up before moving on to a set of exercises.
Consider your energy. During the first week, and possibly more, do all the
exercises slowly and without straining, do not exercise with force and
overcoming pain in the spine. But muscle pain is a natural phenomenon, but
after a few days it will go away.
When performing a movement designed for the part of your spine that suffers
the most, do not make sudden movements. Measure the load against your
physical capabilities. This means that when you decide how many reps are
right for you for a given exercise, you need to consider your age, severity of
illness, and level of fitness.
Increase the load gradually. The range of motion in the first days should be
minimal.
You can rest a little after exercise, but the set of exercises should be done
completely. If you feel that you are not yet sufficiently prepared to perform
the exercises, or you have poorly developed vestibular apparatus, you can
hold onto the back of the chair while doing the exercises.
Do all the exercises with joy and pleasure!
How to check for correct posture
Even younger students know how to check if your posture is correct or not.
Stand with your back to the wall, legs slightly apart and arms hanging freely.
The back of your head, shoulders, calves and heels should touch the wall.
Now try to press against the wall so that the distance between it and the lower
back is no more than the thickness of your finger. Do you feel that the
stomach seems to be picking up on its own, the neck is slightly extended, and
the shoulders are straightened?
Try to move away from the wall and hold this position for as long as
possible. With a high degree of probability, we can say that 99 out of 100
people will feel uncomfortable and uncomfortable. This is not surprising:
almost all of us are constantly slouched, so the muscles and ligaments have
become too weak. They just have to tense because they have to keep the body
in the "wrong" position. The harder it is for you to keep your back straight
and your shoulders unfolded, the more impaired your posture.
You can check if everything is in order with your spine in another way.
Take off your outerwear and face the mirror. Look carefully to see if your
shoulders are at the same level, or is one of them higher than the other? If so,
then you have a curvature of the spine. Now look at yourself, facing the
mirror sideways. Try to mentally connect the ears, shoulder joints, hips,
knees, ankles with a straight vertical line. It is doubtful that you have
succeeded in "drawing" such a line. If the shoulders and chest are lowered,
and the stomach protrudes forward or is pulled in too much, if the chin is not
at right angles to the body, then it is time to do special exercises.
We start with a warm-up. Warming up not only warms up the muscles and
activates blood circulation, but also makes the skeletal system more mobile.
Chapter 3. Warm-up exercises

Warm-up set 1
1. Starting position: hands on the waist, feet shoulder-width apart. Perform 3-
5 tilts left and right (in each direction).
2. Starting position: put your hands on the belt and feet shoulder-width apart.
Perform 3-5 tilts back and forth. This movement helps to strengthen not only
your back muscles, but also your abs.
3. Starting position: put your hands on the belt and feet shoulder-width apart.
Turn the body left and right, while trying to look as far as possible behind
your back. Repeat the movement 6-8 times.
4. Starting position: put a chair in front of you, bend over and grab the back
with your hands so that your back and arms are in one line. First, bend the
back (Fig. 3 a), then unbend (Fig. 3 b). Repeat the movement 6-8 times.

Fig. 3 a, b
5. Starting position: the same as in the previous exercise. Make undulating
movements of the body so that the "wave" goes from the waist to the wrists.
Repeat the movement 6-8 times.
Warm-up set 2
1. Stand up straight with feet shoulder-width apart. Lean your head forward
so that your chin is touched in the chest. Then starts slowly turn your head to
the right, putting your chin forward. Hold in this position for five seconds,
then just as slowly return to the original position and start turning your head
to the left in the same way. Perform the movement 5 times in each direction.
2. Sit on a chair with armrests. Lift up your body from the chair, leaning on
the armrests, while keeping your back straight, and try to raise your chin
higher. Repeat the movement several times.
3. Stand up straight and put your legs apart about 30 - 35 cm.

Fig. 4 a - c
Stretch your arms up as high as possible (Fig. 4 a). Then bend your knees,
stretch your arms forward and try to hold this position for about a minute
(Fig.4 b). After that, take your arms back, strongly pulling your neck and chin
forward (Fig.4 c), and then hands forward again. Repeat the movement 5-6
times.
4. Stand straight, spread your arms out to the sides at shoulder level and turn
them strongly, palms up, to feel the muscles. Without straining, bring your
arms back, moving your shoulder blades. Repeat the movement at least 50
times.
5. Stand up straight with your legs slightly apart. Raise your right hand
straight up, and place your left hand on your left leg just below your thigh
(Fig.5 a).

Fig. 5 a, b
Stretching upward as much as possible, hold this position for about a minute,
then bend to the left side (back should be tense) (Fig.5 b) and stand up
straight again. Do the same with your left hand up. Perform 20-30 bends in
each direction.
Chapter 4. Sets of exercises for posture correction

Posture correction set 1

1. Walk around the room as if an invisible thread lifts your sternum slightly
upward and at the same time pulls back slightly. You will feel that your
shoulders are straightened and your stomach tightened.
2. Stand against the wall as if you were checking your posture (see above).
Remember the position of your body, move away from the wall and walk
around the room without changing position.
3. Take the thickest book you have, place it on your head and walk around
the room. If this is too easy for you, make the movement harder by doing
squats or dancing. The book can be replaced with a bag of salt weighing 200-
300 g.
The following exercises of the complex will help you get rid of the slouch.
4. Starting position: hands on the belt, feet shoulder-width apart. Make
circular movements with straightened arms, first forward, then backward (6-8
times in each direction).
5. Starting position is the same. Raise and lower the left and right shoulder
alternately (6-8 times). Now sharply raise both shoulders and slowly lower
them. Repeat this movement also 6-8 times.
6. Starting position: hands - in the "lock" behind the back, feet shoulder-
width apart. Slowly stretch body forward, trying to bend your spine as much
as possible and take your arms back (Fig. 6). Repeat the movement 6-8 times.
 Fig. 6
7. Complicated version of the 6th exercise. Having taken the same starting
position, perform forward bends, trying to raise the hands locked into the
"lock" as high as possible.
8. Starting position: feet shoulder-width apart, arms freely lowered along the
body. Raise your right hand up and take your left back. Then bend your
elbows and try to bring your palms together behind your back. Return to
starting position and change hands. Repeat the movement 6-8 times for each
hand.
Posture correction set 2
Exercises of this complex are more complex, so it is recommended to
perform them not earlier than you master the set number 1. By the way, these
exercises help not only to correct posture, but also to improve the mobility of
the thoracic spine, to strengthen the muscles of the back and abdomen. Don't
forget to warm up!
1. Starting position: stand up straight, lower your arms along the body and
put legs together. Raising your arms up make exhale, then bend back and
inhale. Lean forward, slightly rounding your back and lowering your head
and shoulders - exhale. Repeat the movement 5-7 times.
2. Starting position: get on all fours, keep your head straight. Bend your back
strongly, trying to stay in this position for at least 2-3 seconds, then return
back to the starting position. Repeat the movement 5-7 times.
3. Starting position: lie on your stomach, arms extended along the body.
While lifting your chest, at the same time, try to raise your head and legs as
high as possible and stay in this position for a few seconds (Fig. 7). Return to
the starting position, if necessary, rest for a few seconds, and then repeat the
movement 5-7 times.

Fig. 7
4. Starting position: lie on your stomach and rest your hands on the floor.
Bend backward strongly, trying to lift the body off the floor. Return to the
starting position, and then repeat the movement 5-7 times.
The next exercise is recommended only if you are already physically
prepared enough.
5. Starting position: sit on the floor. Bend your left leg under you and lean
back. Put your right leg behind your left and grab the toes of your right foot
with your left hand (Fig. 8 a), and put your right hand on the lower back with
the back of your hand and press lightly (Fig. 8 b).
 Fig. 8 a, b
Try to stay in this position for about a minute. Then return to the starting
position, if necessary, rest for a few seconds and repeat the same, but with the
right leg bent. If the movement is difficult to execute right away, shorten the
execution time.
The following two exercises can be done by both adults and children.
6. Starting position: stand up straight, lower your arms along the body, legs
apart. Bend your elbows, lift them up and place your hands on your shoulder
blades (Fig.9 a). Then spread your arms to the sides and back, bringing the
shoulder blades together (Fig. 9 b). Repeat the movement 6-8 times.

Fig. 9 a, b
7. This movement is a variation of exercise 8 from set No. 1. Try to clasp
your hands behind your back so that your right hand is above the shoulder
blades on top, and the left hand is under the shoulder blades below. Then
change the position of your hands. In this movement, you can transfer small
objects from hand to hand, such as a tennis ball, spoons, etc.
It should be noted that exercises with objects develop the ability to hold the
head correctly. This is especially important when you consider that when the
head is lowered, the muscles of the shoulder girdle relax, the shoulders seem
to move forward, the chest becomes concave, and the spine bends.
When you have mastered all the exercises well enough, you will be able to
compose for yourself a suitable set of exercises for warming up and
maintaining correct posture.
Chapter 5. Healing exercises for the upper spine

Why you need to stretch and strengthen your spine

Of course, you have noticed more than once that by the end of the day you
feel much worse than in the morning. That's right you get tired in a day. But
the point is not only fatigue as such, but also that the spine becomes a little
shorter during the day. This fact, as well as the fact that in youth we are taller
than in old age, scientists have long established. Why is this happening?
As you know, less blood and, accordingly, oxygen and nutrients are supplied
to a non-functioning organ. This means that the physiological processes in it
slow down. Intervertebral cartilaginous discs are no exception to the general
rule. To absorb shock and shock from the body, the discs must be flexible
and resilient. But if they don't work - after all, most of us tend to lead a
sedentary lifestyle - then they gradually flatten and harden. Since the discs
have become flattened, have lost their elasticity, it means that the vertebrae
begin to rub against each other, causing pain. But the spinal cord is located
inside the spine, from which nerve processes go to all organs! When the
distance between the vertebrae is reduced (the discs are flattened), the nerves
are compressed and one of the organs begins to hurt. This is why it is so
important to do exercises to stretch your spine and strengthen your back
muscles.
By performing these simple exercises constantly, you will restore the
flexibility of the spine and the work of some internal organs. Do not be
confused if you have already encountered some exercises in other complexes.
This only speaks of the versatility of such exercises. This set of exercises is
especially useful for those who have a sedentary job.
Remember to warm up your body before starting exercise and strictly follow
the rules outlined above to prevent injury and get the desired results.
Depending on your age and health condition, choose exercises that you can
do with minimal effort. Stop exercising if you feel tired. You can divide the
entire set of exercises into two or more parts and do them throughout the day.
Over time, usually after a few months, you will see that you feel better. You
can start exercises for the spine, as in the book, from the top to the bottom
section, then for the entire spine at once, or alternatively for a specific area
that is troubling you.
Note. You must check with your doctor if you have ever had a serious spinal
injury.
Upper spine exercises set 1
1. Starting position: stand up straight, back straight, chin down on the chest.
Slide your chin down the sternum, trying to get as low as possible. There
should be a pleasant tension in the neck area, but not pain!
2. Starting position: stand up straight, back straight, shoulders motionless.
Without turning your head, lean it to the right, trying to reach the shoulder
with your ear, and then lean your head to the left shoulder in the same way
(Figure 10). Repeat 5 times. When performing this motion, don't put too
much force!

Fig. 10
3. Starting position: stand up straight, back straight. Lean your head
backwards so that your chin looks into the ceiling. Lift your chin as high as
possible, and then return to your original position. Repeat 5 times.
4. Starting position: stand up straight, keep your back and head straight, look
in front of you. Turn your head to the right, pulling your chin forward and
upward. Having described a semicircle, return to the starting position and
repeat the movement, turning your head to the left. Repeat 5 times in each
direction.
This movement can be done with the head lowered (looking at the floor) and
the head thrown back (looking at the ceiling).
5. Starting position: stand up straight, relax the muscles. Tilt your head
forward so that your chin touches your chest, and start rolling it: the ear
touches the shoulder, the back of the head touches the back, the other ear
touches the other shoulder, and again the chin touches the chest. Make 5-8
slow rotations in one direction and the other. This movement is designed not
only to stretch the cervical vertebrae, but also to relieve tension from the
cervical muscles.
If for some reason you cannot make a full turn, slightly change the
movement. Stretch your ear to your shoulder with your chin down, then
gently roll your head to the other shoulder and return to the starting position.
That is, you will make an incomplete circle without tilting your head back.
6. Starting position: stand up straight, keep your back and head straight.
Slowly turn your head to the right until it stops, trying to see what is behind
you (do not throw your head back, but try to increase the angle of rotation).
Run 5 times, and then repeat the same, but in the opposite direction.
7. Starting position: stand up straight (follow the correct posture), relax the
muscles, feet shoulder-width apart. Place your closed hands on the back of
your head and tilt your head forward. Then, while resisting with your hands,
return the head to the starting position. Perform the movement slowly,
counting to about 20-25 and trying to stretch your neck as much as possible.
Returning to the starting position, do the same, but throwing your head
backward. Repeat the movement several times.
Upper spine exercises set 2
1. Starting position: lie on the couch and lower your head down. Tilt your
head left and right, then back and forth (nodding movements), in conclusion -
circular movements. The total exercise time is approximately 90 seconds, 30
seconds for each part.
2. Starting position: stand up straight, your back is straight, the lower back is
motionless, straight arms are clasped in a "lock", the chin is pressed to the
chest. Pull your arms down, bringing your shoulders towards each other and
your chin (without lifting from your chest). In this case, the upper part of the
spine should bend in a small arc (Fig. 11). Repeat this exercise for minimum
5 times.

Fig. 11
3. Starting position: stand up straight, legs together or slightly apart. Raise
your shoulders as high as possible and pull them back as far as possible.
Repeat this 10-15 times, rest for a few seconds, and then repeat the same
movements (10-15 times), but forward.
4. Starting position: stand up straight, back straight, lower back does not
move, clasp straight arms behind the back in a "lock". Pull your arms down,
bringing the shoulder blades together, but not throwing your head back, but
keeping it straight. Push your chest forward. Repeat at least 5 times.
5. Starting position: the spine is straightened, the lower back is motionless,
the arms are bent at the elbows. Raise one shoulder up and lower the other,
tilt your head towards the shoulder going down. Repeat this exercise
minimum 5 times in each direction.
6. Starting position: the spine is straight, the pelvis is slightly shifted forward
and left in this position, the head is motionless, and the arms are along the
body. Stretch your arms to the floor, lowering your shoulders, then return to
the starting position. Repeating these movements (about 5 times), try to relax
a little at first, and then do them with a little more effort. After that, lift your
shoulders all the way up, and stretch your head towards the ceiling. Alternate
shoulder movements with light relaxation (repeat about 5 times).
7. Starting position: stand up straight, straighten your back. Make circular
movements with your shoulders forward (5-8 times) and the same amount
backward, trying to achieve the greatest amplitude of rotation. Only the upper
part of the spine works!
8. Starting position: stand straight, feet shoulder-width apart, put your hands
on your shoulders, and spread your elbows to the sides. Rotate your upper
torso to the right — head, shoulders, and chest. When you reach your
extreme turning point, make several springy turns, trying to turn even further
(Fig. 12). Return to the starting position and do the same, turning to the left.
Repeat the movement 5-8 times.

Fig. 12
Chapter 6. Healing exercises for the middle spine

Middle spine exercises set 1

1. Starting position: the back is straight, the lower back is motionless, and the
pelvis is moved forward and fixed in this position. Spread your arms as if you
are grasping something large and round, tilt your head down. In this case, the
spine from the base of the skull to the lower back should be curved in an arc
(Fig. 13). Relax slightly and tense up again. Please note: the torso, when you
make an arc, should not bend in the lower back. Repeat this exercise for
minimum 5 times.

Fig. 13
2. Starting position: the back is straight, the lower back is motionless. Raising
your hands to shoulder level and turning them palms up, take them back and
stretch the top of your head up and a little back, but do not throw your head
back. Bring your shoulder blades together; do not bend in the lower back.
Repeat the movement about 5 times.
3. Starting position: the back is straight, bend your right hand and put it
behind your head, pointing your elbow to the ceiling, like your gaze. We
lower the left shoulder down, but do not bend over, alternating tension with a
little relaxation. The spine bends in an arc, but the vibration amplitude should
be small. Perform the movement with your left hand behind your head. Make
the movement 5-6 times in each direction.
4. Starting position: legs shoulder-width apart, knees slightly bent, spine
straight, arms lowered along the body. Make circular movements with your
shoulders back and forth as follows. Tilt your head down, bring your
shoulders together. The spine should bend in an arc, but you cannot bend!
Slowly lower your shoulders down and raise your head at the same time.
Next, take your shoulders back, carefully tilting your head back, and bend
your spine forward. Perform 5 times in each direction.
Middle spine exercises set 2
1. Starting position: keep your head straight, feet shoulder-width apart, keep
your hands clenched into fists at the waist, in the area of the kidneys, push
the pelvis forward. The aim of exercise is to bring your elbows as close as
possible. To do this, make several springy movements with your elbows
towards each other. The spine bends forward (Fig. 14). Repeat 5-6 times.
Then bend your knees slightly, do the same movement with your elbows,
only forward, and stretch your nose towards your knees, arching your spine
(do not bend!).

Fig 14
2. Starting position: stand straight, put your legs a little wider than your
shoulders, put your hands on your shoulders and spread your elbows to the
sides. Slowly turn your head, shoulders, chest and abdomen to the right (in
this order). Then, while remaining in the same position, make a few springy
movements, trying to increase the angle of rotation. Do the same to the left
side (5 times).
3. Starting position: stand straight, feet shoulder-width apart, arms bent at the
elbows and touch the shoulders. Slowly turn your upper body to the left,
pushing your right elbow forward (Fig. 15), then just as slowly return back.
The lower torso and head do not move! Do the same, but in the other
direction.
 Fig. 15
4. Starting position: sit on a chair. Spread your knees and put your hands
between them. Pull your shoulders down and at the same time bring them
together. Bending your back "withers up", stretch your chin to the thoracic
fossa, but keep your lower back straight (strain the 7th cervical vertebra for
about 10 seconds). Then straighten up, take your arms bent at the elbows
back and bend your chest forward. Repeat the movement several times (Fig.
16).

Fig. 16
Chapter 7. Healing exercises for the lower spine

Lower spine exercises set 1

1. Starting position: stand up straight, feet shoulder-width apart, hands on the
belt. Make 5-7 circular movements with your hips to the right, then the same
amount to the left. The upper body remains motionless.
2. Starting position: stand up straight, bent legs shoulder-width apart, push
the pelvis forward, the upper body should be motionless, keep your head
straight. Stretch your tailbone up towards your head. In this case, the spine
bends in an arc, but you do not tilt. Tension in the spine you should alternate
with light relaxation. Perform at least 5 times.
3. Starting position: stand straight, legs slightly bent at the knees shoulder-
width apart, push the pelvis back, the upper body is motionless, keep your
head straight, look straight ahead. Slowly stretch your tailbone towards the
back of the head, bending in the lower back. Perform several springy
movements as above, alternating tension with relaxation. Make them at least
5- 6 times.
4. Starting position: stand straight, legs slightly bent at the knees shoulder-
width apart, tilt the body forward at an angle of 45 °, and keep the spine
straight. Stretch your tailbone towards the back of your head, bending at the
lower back, but not throwing your head back. Make 5-6 such movements,
then, without changing position, transfer your body weight from one leg to
the other several times.
5. Starting position: stand straight, legs bent at the knees shoulder-width
apart, tilt the straight body back slightly, and keep your head straight. Stretch
your tailbone towards the back of your head, while the pelvis is pulled back
and the stomach is forward. Having fixed this position, lower yourself as low
as possible, transferring body weight from one leg to the other. Repeat this
exercise minimum 5 times.
Lower spine exercises set 2
1. Starting position: lie on your back, spread your arms to the sides at
shoulder level and legs together. Lift your straight right leg straight up,
extending the toe (Fig.17 a), then touch the floor with it behind the fingers of
your left hand (Fig.17 b), straighten it vertically again and return to the
starting position. Do the same with the other leg and on the other side. Repeat
the movement 10–20 times with each leg.

Fig, 17 a, b
2. Starting position: stand up straight, transfer body weight to the right side.
Move your right hip to the right and forward and make a few springy
movements with your hip, trying to push it as far as possible. After that,
stretch your left hand up, put your right hand on your belt and make 5 bends
to the right. Do the same exercises for the left hip and right side (Fig. 18).

Fig. 18
3. Starting position: stand straight, feet shoulder-width apart, raise your right
hand vertically upward, and lower your left hand. Stretch the palm of your
right hand toward the ceiling and return to the starting position. Repeating the
movement (5 - 8 times), try to stretch your arm higher and higher. Then make
the same movement with your left hand.
4. Starting position: stand up straight, relax. Remember how the puppy
shakes itself after bathing. Similarly, shake consistently the muscles of the
face, neck, arms, chest, abdomen, buttocks, thighs, lower legs. Repeat the
same in reverse order.
Chapter 8. Exercises for all parts of the spine

Spinal exercises set 1

1. Starting position: stand up straight and put your feet on the width of your
feet. Get on your toes while stretching your arms up and then relax. Bend
over and wrap your arms under your knees. Draw in your stomach and
tighten your back, resisting with your hands. Maintain this position for about
6 seconds. Repeat the movement several times. It is very effective for those
who feel back tired.
2. Starting position: lean hands, slightly bent at the elbows, on the edge of the
table or the back of a chair so that the body is almost parallel to the table.
Raise one leg as high as possible and hold it in this position for 5–6 seconds
(Fig. 19). Slowly lower your leg and repeat the same thing with the other leg.
The movement can be repeated until the first sign of fatigue.

Fig. 19
3. Starting position: stand straight, legs together, arms stretch up. Bend over
and try to reach your toes with your toes without bending your legs (Fig. 20).
Return to the starting position, and then bend back, throwing your arms and
head as far as possible. Return to starting position again. Repeat the
movement 10 times.
 Fig. 20
4. Starting position: stand straight, put your legs a little wider than your
shoulders, bend your knees slightly and put your hands on your shoulders.
Slowly, sequentially turn the whole body to the right to failure: head, chest,
abdomen, pelvis, hips and legs (except for the feet). Then tighten, trying to
turn even further. Relax a little and tighten again, making 2-3 springy
movements. Then return to the starting position and repeat exercise to the left
side.
5. Starting position: put your legs a little wider than your shoulders, put your
hands on your shoulders, tilt your body forward at an angle of about 45 °,
keep your spine straight. Slowly turn the body to the right as far as you can so
that the left elbow is directed up: first - the head, then - the neck, shoulders,
chest (Fig. 21). Make a few springy movements, trying to increase the angle
of rotation. Then return to the starting position and repeat exercise to the left
side. Perform the movement 5-6 times.

Fig. 21
6. Starting position: stand up straight, legs at shoulder width, tilt your back
slightly so that the head is on the same line as the spine, and put your hands
on your shoulders. The movement is similar to the previous one, that is, you
need to slowly turn your torso to the right as far as you can. But at the same
time the right elbow is directed downwards, and the eyes look over the
shoulder on the left heel (Fig. 22). While performing the exercise on the left
side, look at the right heel.
Fig. 22
Spinal exercises set 2
1. Starting position: stand up straight, feet shoulder-width apart, arms relaxed
and lowered along the body. Turn the body to the right and left, trying to look
behind your back. Do not strain your hands; they should freely follow the
movements of the body. Do not start to perform this movement at a fast pace
or abruptly, especially if the warm-up was insufficient or you are still poorly
prepared physically.
2. Starting position: stand straight, feet shoulder-width apart and raise your
hands to shoulder level. In this position, turn the body to the right to see the
object standing behind your back, and then in the same way - to the left.
Make 20-30 turns in each direction. Remember: do not start the exercise with
abrupt or very fast movements.
3. Starting position: lie on the floor on the right (or left) side, legs straight,
put your hands arbitrarily. Lift your left leg up without bending it, and then
slowly return to the starting position. Then bend your leg, pressing the knee
to your chest and trying to reach them to the chin, return to the starting
position. Perform the movement 10 times while lying on your right side, and
then 10 times while lying on your left.
4. Starting position: lie on the sofa on your back and bend your legs. Wrap
your arms around your bent knees, tilt your head towards them, relax your
back muscles and swing for 3-4 minutes. The same movement can be done
on the floor.
5. Starting position: lie on your stomach, bend your legs and grab your
ankles. (If you can't, you can tie a rope or cord to your ankles and grab it.)
Relax your back and abdominal muscles and swing for 3-4 minutes. This
movement, like the previous one, can also be done on the floor (Fig. 23).

Fig. 23
6. Starting position: lie on your stomach. Rise on outstretched arms without
lifting your navel off the floor, relax and sway from side to side. Turn your
head to the left to see the right foot (Fig. 24), and to the right to see the left
one. Execution time is about 3-5 minutes.

Fig. 24
Chapter 9. Healing exercises on the bar

Simple exercises
Exercises on a bar or horizontal bar (for some, even the upper jamb of the
door is suitable), the so-called hangs, very well contribute to stretching and
strengthening the spine. Women keep their hands on the bar shoulder-width
apart, men - a little wider.
1. Hang on the bar (horizontal bar or top jamb of the door) without touching
the floor with your feet. The back should be relaxed. Hang completely free as
much as you can.
2. Bend your knees and then sharply straighten them.
3. Move your legs back and forth as if walking through the air, spread your
legs to the sides and bring them back together.
4. Make turns of the body around its own axis, legs together.
5. "Draw" circles with your feet: first with both feet together, then - each
separately.
6. Take your legs to the right and left.
7. Turning over your hands, move along the crossbar.
8. Hanging on the bar, relax, and then begin to move the pelvis left and right,
and then move on to circular movements.
These are the simplest movements on the bar. But, starting to fulfill them,
remember that you cannot bring yourself to fatigue and even worse - to
exhaustion. Repeat this motions as many times as possible. For those who
cannot decide how many times to repeat, counting can be a guide. Try each
movement to a count of 30; gradually increase the load, bringing the count to
100. If you feel pain while exercising, stop the exercise immediately. You
can start more complex exercises when the spine is already a little stronger.
You yourself will understand this by your well-being.
Complex exercises
1. Pull your bent legs towards your stomach.
2. Hanging on the bar, try to raise your legs, without bending them, at a right
angle to your stomach and hold this position for several seconds. Do the
same, pulling up to eye level.
3. Bend your legs, and then extend them forward, making a right angle.
Remaining in this position, trace circles with straight, closed legs.
4. Having made a "corner", turn the body in this position.
Flexibility and mobility not only of the spine, but also of the joints of the
limbs help to maintain the exercises with a regular rope.
Chapter 10. Healing and strengthening exercises for
the spine

Healing exercises with a rope

1. Starting position: stand straight, feet shoulder-width apart; hands with a
rope folded 4 times, put behind the head. Raise your hands up, pull the rope
and turn your whole body to the right. Return to starting position and repeat
the same movement to the left. Repeat 5-6 times in each direction.
2. Starting position: stand up straight, feet shoulder-width apart; hands with a
rope folded in half, put behind the head. Raise your hands up, pull the rope
and make 2 springy tilts to the left. Return to starting position and repeat the
same movement in the opposite direction. Make 5-6 tilts in each direction.
3. Starting position: stand straight, feet shoulder-width apart; lower hands
with the rope folded 4 times behind the back. Bring your arms as far back as
possible, bend the body and return to the starting position. Repeat the
movement 6-8 times.
4. Starting position: lie on your back; Raise your hands with the rope folded
in half. Bend your right leg, transferring it over the rope, return to the starting
position and repeat the same with your left leg 8-10 times, Fig. 25.

Fig. 25
5. Starting position: stand up straight, legs together, lower hands with the
rope. Step your left foot in the middle of the rope, spread your arms to the
side, pull the rope and bend, pulling your right leg back. Return to the starting
position and repeat the same, stepping on the rope with your right foot (4–5
times).
Exercises for strengthening the spine
To strengthen the spine, several more therapeutic movements can be
recommended, which can be included in other complexes.
1. Starting position: stand straight, feet shoulder-width apart, arms extended
at the seams, palms to the leg. Bending over slowly, try to reach the calf of
your left leg with your left hand, but try not to bend your knees (Fig. 26).
Then return to the starting position very slowly. Make the same tilt to the
other side. Repeat the movement 6-8 times in each direction.

Fig. 26
2. Starting position: stand up, bending over at an angle of 90 °, and extend
your arms to the sides. Then, keeping your hands motionless, fully unfold the
body and alternately touch the toe of your right leg with your left hand, and
the toe of your left leg with your right hand (Fig. 27). Repeat the movement
6-8 times.

Fig. 27
3. Starting position: lie on your stomach and stretch your arms along the
seams. Slowly lift your upper body off the floor without using your hands.
Hold on to the highest point that you could reach for 2-3 seconds, and then,
just as slowly, lower yourself to the floor. Repeat the movement 6-8 times.
4. Starting position: lie on your stomach and stretch your arms at the seams.
Without using your hands, try to bend so that you can see your own heels,
first on one side, then on the other. Repeat the movement 6-8 times. It is
likely that you will not get this movement right away. Do not be upset, but
continue your studies.
5. Starting position: lie on your back, legs together, straight, hands are along
the body. Raise your legs straight up, and then slowly bring them behind your
head, trying to touch the floor with your toes. Maintain this position for a few
seconds (Fig. 28), and then return to the starting position. Repeat the
movement 6-8 times. If you feel that the first time you are unlikely to be able
to perform this movement, then do not do it through force, wind your legs as
much as you can. Over time, you will achieve the desired result.

Fig. 28
Chapter 11. Healing exercises to restore movement
and relieve back pain

Restoring the motor functions of the spine

There are a lot of exercises to restore the spine. You can either invent them
yourself, or find them in a variety of types of gymnastics. However, simple
movements will undoubtedly be beneficial for you, as they improve the
functioning of the spine, restoring its motor functions.
Each of these exercises strengthens the muscles, stimulates blood circulation,
and helps eliminate subluxation.
1. Starting position: lie on your back. Arch your lower back, and then press it
to the floor. Raise your lower back again while inhaling, and lower it while
exhaling. Increase the lifting height gradually. Repeat the movement 5-7
times.
2. Starting position: lie on your back and put your intertwined fingers above
your head. Raise your head while exhaling and pressing your back to the
floor. Lower your head, arching your back while inhaling. Repeat the
movement 5-7 times.
3. Starting position: lie on your back. Bend your left leg at the knee and clasp
it with your left hand, bend your right arm at the elbow. As you rise, pull
your head and elbow of your right hand toward your left knee, trying to touch
your elbow to your knee (Fig. 29).

Fig. 29
Repeat the same with your right leg and left arm bent. Repeat the movement
3-5 times for each side.
4. Starting position: lie on your back, close your legs and bend at the knees,
stretch your arms along the body. Lower your legs alternately to the left and
right sides, trying to reach the floor with your knees. Repeat the movement 6-
8 times.
5. Starting position: lie on your back, bend your legs at the knees and stretch
your arms along the body. Pull your right hand up the floor, lower your legs
closed and bent at the knees to the left side, trying to touch the floor, and
simultaneously turn your head to the right (Fig. 30). Then pull your left hand
to your shoulders (on the floor), lower your right hand down, knees to the
right side, and turn your head to the left.

Fig. 30
The general scheme of this exercise is as follows: the hands alternately move
along the floor in opposite directions, the knees drop in the direction of the
hand that goes down, and the head turns in the direction opposite to the
movement of the knees. Repeat the movement 6-8 times.
Remember: all movements must be performed slowly, without straining.
Healing movements for back pain
The exercises below can help relieve back pain associated with various
conditions.
1. Take a rolling pin that is wide enough in diameter and wrap it with a soft
cloth. (You can replace the rolling pin with a 1.5 liter plastic bottle filled with
warm water.) Then lie down on the floor, place the rolling pin under your
lower back, and roll your back on it up to your neck. The movement is
performed daily for 5-10 minutes.
2. Movement for lower back pain can be performed both standing and sitting.
Place your feet together, bend them slightly while standing. Put your hands
on your knees and make 4–5 turns with your legs to the right and the same
amount to the left (Fig. 31).

Fig. 31
3. Lie on your back, press your knees to your chest as tightly as possible,
wrapping your arms around them, and sway. Gradually build up the swinging
range from head to toe.
4. With pains in the thoracic and lumbar spine, you can make a movement,
which the Chinese call "the rainbow swing." They advise, when performing,
to imagine a rainbow that smoothly sways from the light breezes of the wind.
 Fig. 32 a, b
So, stand up straight. Inhale and raise your straight arms above your head,
palms facing each other. Transferring the center of gravity to your right leg,
bend it slightly without lifting your feet off the floor (Fig. 32 a). At the same
time, bend to the left, stretching out your left leg straight, and extend your left
hand to the left (horizontally, palm up). The right arm, bent at the elbow,
forms a semicircle above the head; it is directed with the palm down (Fig. 32
b). Return to starting position and repeat the movement for the other side.
Repeat 6 times. This movement helps to reduce body fat in the lower back.
5. Elderly people with severe impairment of the mobility of the spine are
useful to perform a set of special exercises from yoga. But first you need to
learn how to relax and do it after each exercise.
Relaxation exercises for the spine
• Lie on your back, stretch your arms along the body, palms up and exhale
slowly. At the same time, you need to bend your knees and raise your
forearms, slightly resting your elbows on the floor. The brushes hang loosely.
• Lie on your back, feet shoulder-width apart, arms spread apart and turned
palms up. While inhaling, turn your head to the right, and your feet to the left,
trying to put them on the floor. On exhalation, do the opposite: turn your
head to the left and your feet to the right.
• Lie on your back and put the heel of your left foot on the toe of your right.
As you exhale, turn your head to the right, and your feet - simultaneously
both - to the left. As you exhale, turn your head to the left and your feet to the
right. Then place the heel of your right foot on the toe of your left and repeat
the movement.
• Lie on your back, feet shoulder-width apart, arms spread apart and turned
palms up. Bend your right leg at the knee, resting it on the floor. Place the
ankle of the bent right leg on the kneecap of the left (leg straight) (Fig. 33).
Turn your head to the left and your right hip and right knee to the right, trying
to touch the floor with your knee. Then return to the starting position and
then repeat the same movement for the other leg.

Fig. 33
• Lie on your back, spread your legs bent at the knees as wide as possible,
spread your arms to the sides and turn your palms up. While inhaling, turn to
the left so that your knees lie on the floor, and simultaneously turn your head
to the right (Fig. 34). As you exhale, do the opposite: turn yourself to the left,
and your head to the right.
 Fig. 34
• Lie on your back with your right leg bent at the knee and resting your foot
on the floor. Place the ankle of the bent left leg slightly above the right
kneecap (Fig. 35 a), while inhaling, turn the pelvis to the right and touch the
floor with the left knee, while simultaneously turning the head to the left (Fig.
35 b). As you exhale, return to the starting position. Do the same with the
ankle of the bent right leg just above the kneecap of the left.

Fig. 35 a, b
• Lie on your back, feet together. Raise your legs and while inhaling, turn
your pelvis to the left, trying to put your hips on the floor, simultaneously
turn your head to the right (Fig. 36). As you exhale, repeat the same for the
other side.

Fig. 36
When doing these exercises, remember that they are repeated 7 times,
without lifting the shoulder blades from the floor and touching (or almost
touching) the floor with the lower back.
Chapter 12. Healing movements that came from
ancient times
In many ancient philosophical systems, illness is viewed as an imbalance in
the body. This means that the goal of any wellness system is to restore
balance. This is exactly what the various types of physical exercises for the
spine, back muscles and abdomen are aimed at that ancient systems of
healing offer us.
1. Cat. Getting on all fours, rest your palms on the floor, bend in the lower
back and stretch your head forward and up. Maintain this position for 5-10
seconds. Then lower your head down (between your arms) and round your
back. Stay in this position for 5-10 seconds. The number of deflections
should be gradually increased to 16.
2. Bear. Stand with your palms and feet on the floor and try to move in this
position. Step first with your left hand and left foot, then with your right hand
and right foot. Do not bend your legs at the knees, lower your head. Take
four steps with each hand and foot forward, then the same amount back.
Moving in this position is quite difficult, so you first need to learn to stand,
and then master the steps (Fig. 37).

Fig. 37
This movement is beneficial for the muscles of the abdomen, legs and back, it
promotes the removal of salts from the body and improves the blood supply
to all organs.
2.1. Option. Stand straight, placing your feet a little less than shoulder-width
apart and slightly bent, lower your arms along the body, turning your palms
back, keep your head straight. Then turn to the right about 30 °, while
transferring your body weight to your left leg, and lift your right heel off the
floor. At the same time, raise your right shoulder and bend your raised right
arm at the elbow (keep your palm parallel to the floor). The left shoulder
should be down, the left arm down. Return to starting position and repeat the
movement for the left side. Make 7 turns.
3. Sparrow. Lean forward and place your hands on your knees or hips. With
your knees bent slightly, raise your head and make light bounces as you
move forward. You need to land on your toes, while throwing your hands
back. Preform this exercise for 5 - 10 minutes.
4. Giant panda. Sit on the floor and bring your legs up to your chest with your
arms around them, then slowly lean back, trying to maintain balance. Leaning
almost to the floor, try to return to the starting position in one motion without
letting go of your knees (Fig. 38). (The stomach should be drawn in during
the exercise.) Then, in the same way, without touching the floor, bend to the
right, then to the left. The inclines are repeated 5-6 times in each direction.
This movement improves blood flow to the spine, making it more flexible.

Fig. 38
5. Fox. Sit on your toes with your hands on the floor and lean forward
slightly. Look straight ahead at the floor (Fig. 39 a). Then begin to lower your
upper body to the floor, placing your hands so that your elbows rest on your
knees. Imagine a fox trying to crawl under an obstacle and imitate her
movements, that is, slowly move your arms and upper body forward until you
feel that your legs are fully extended and you are leaning on your toes. At the
same time, the hands rest on the floor, the head is raised (Fig. 39 b). Now try
to stand up without bending your knees or lifting your feet off the floor.
Repeat the movement 4-5 times.
 Fig. 39 a, b
This movement strengthens the back muscles and improves posture.
6. Turtle. Sit on the floor and bend your legs, placing them at full feet, with
your hands resting on the floor behind your back (approximately at shoulder
level, fingers pointing towards the legs). Raise your lower back as high as
possible. In this case, the arms and legs are located vertically, and the
stomach and hands - horizontally (Fig. 40). Without changing the pose, take 3
small steps to the left, right, forward and backward. If there is not enough
strength in your hands for this, just swing. Over time, your arms and legs will
get stronger and you will take these steps. Repeat the movement 3 times.

Fig. 40
6. 1. Option. The basis of this version of the Turtle is the so-called "bridge".
You need to lie on your back, rest your hands (fingers directed to the heels)
and feet on the floor and stand on straightened arms and legs, supporting your
torso. Just as in the first option, try taking 3 steps to the right, left, forward
and backward. Ideally, 16 steps should be completed.
7. Crocodile. Lie on your back and spread your arms to the sides, palms up,
feet shoulder-width apart. Raise your left leg with your toes extended and
stay in this position for a few seconds. Then slowly lower your leg. Repeat
the same with the right leg (in total - 5-6 times). Again, without lifting your
hands off the floor, lift your left leg up and slowly lower it to your right.
Repeat the movement several times, and then do the same with your right
foot.
This movement improves blood circulation, develops and strengthens the
muscles of the legs and back.
8. Cobra. Lie on your stomach, touching the floor with your head, bend your
arms, put your palms down, press your elbows to your sides; turn the socks
inward, the heels outward, relax the muscles of the thighs and buttocks.
Resting on your palms, slowly raise your head, lifting your forearms off the
floor, but do not fully straighten your arms. Raising your upper body, bend at
the lower back. (Do not lift your lower body off the floor!) Holding your
breath, tilt your head back and look up. The exercise time is 5-10 seconds.
Slowly return to the starting position and relax.
This movement develops the flexibility of the spine and improves blood
circulation.
9. Locusts. Lie on your stomach, raise your legs bent at the knees and grab
your ankles with your hands. Take a deep breath and lift both legs, arching
your back. Hold your breath, remaining in this position for a few seconds,
and then slowly lower your legs. Your task is not to press your legs against
your back, but to pull up. As an aid, you can first use a towel, rope or belt,
tying them to your ankles.
This movement helps develop the flexibility of the spine.
If you want to achieve good results, do the exercises regularly and for a long
time. You can use a ready-made set of exercises, or you can draw up an
individual program for yourself, taking into account your age, the severity of
the disease and physical fitness.
Chapter 13. Healing exercises for the prevention of
spinal diseases
The following sets of exercises are designed to prevent diseases of the spine.
They can be performed completely, especially if you are just starting to
master the exercises, and then use them to compose your own individual
complex.

Exercise set 1
1. Sit on a chair, close your hands in the "lock" and stretch forward,
stretching your arms. If you feel pain, exhale and relax.
2. Sit on a straight-backed chair, grab your right knee with your hands locked
in a "lock" and pull it up to your chest as much as you can. Repeat with your
left foot.
3. Sit in a straight-backed chair. Raise your right leg to your chest, grab it by
the knee, then gently pull it towards your left shoulder. Repeat with your left
foot.
4. Sit on the floor with your bent right leg on your left thigh closer to your
knee. Gently push your right knee and thigh with your hands until they reach
the floor. Repeat the movement with your left leg (Fig. 41).

Fig. 41
5. Lean on a straight-backed chair in front of you. With your right hand, grab
your right ankle and pull your bent knee backward, trying to touch the heel of
your right buttock (Fig. 42). Repeat with your left foot.
 Fig. 42
6. Lie on your back on the floor. With hands closed in the "lock", grab the
right knee and pull it to the chest. Repeat this exercise with your other leg.
Then take with your hands around both knees and pull them up to your chest.
7. Lie on your back, bend your knees with feet resting on the floor. Turn your
knees to the right side and lower them down, trying to touch the floor. At the
same time, turn your shoulder and head to the left as much as possible. Do
the same by turning your knees to the left.
8. Lie on your back, bend your knees with feet resting on the floor. Slowly
lift your buttocks as high as possible and, without lowering them, count to 8.
If there is no pain, repeat this movement 10 times.
9. Lie on your back, bend your knees with feet resting on the floor. Cross
your arms over your chest or wrap them around the back of your head. Raise
your upper body 10-15 cm above the floor; do not stretch your elbows
forward. Lower your torso to the floor without touching the floor with your
head. Repeat the movement 3-6 times. If the exercise is not painful, do it
about 3-4 times a week.
10. Get on all fours, lift your right knee and pull it up to your forehead (Fig.
43 a). (Performing the movement, do not strain, trying to touch the forehead
the first time.) Then, as far as possible, extend your right leg back parallel to
the floor (Fig. 43 b). Return to starting position, repeat the movement with
your left foot.
 Fig. 43 a

Fig. 43 b
Option: raise your right arm and extend it forward, and simultaneously
extend your left leg back. Then change the position: pull the left arm forward
and the right leg back.
Exercise set 2
1. Lie on your back, straighten your legs, stretch your arms along your body,
clenching your fingers into a fist. Pull the socks towards you as much as
possible, and then away from you. Repeat this 10 times. Then make rotational
movements with your feet to the right and left, towards each other and back.
Now rotate your straight legs towards each other and back. Tighten your
body muscles, then relax. Inhale deeply. Pull the socks towards you again,
straining with your whole body, then relax.
2. Lie on your back, take a deep breath so that your stomach puffs out and
hold it for 5 seconds, then exhale slowly. The exhalation time should be 2 - 5
times longer than the inhalation. Inhale again, now drawing in your belly
(exhalation is longer than inhalation).
3. Lie on your back, close your hands in a "lock" behind your head. Turn the
"lock" outward and pull it away from you. At the same time, pull your toes
away from you, then towards you. Relax. Then, stretch both hands to the left
and with your right heel to the right. Perform the same on the other side.
4. Lie on your back with your shoulders flat on the floor. Slightly lifting the
pelvis, move your legs horizontally away from you and towards you and
make sure that the upper body remains motionless.
5. Lie on your back with your shoulders flat on the floor, arms spread apart.
With your left leg upright, extend your toe, and then place your leg next to
the knee of your right leg. Do the same with the other leg (Fig. 44).

Fig. 44
6. Lie on your back with your arms around your bent left knee. Pressing it to
your stomach, try to reach your knee with your chin. Make the same with
your other leg.
7. Lie on your back with your arms around your bent knees and swing back
and forth on your back.
8. Lie on your back with your knees bent at a 45 ° angle with your shoulders
flat on the floor. Without taking your shoulders off the floor, lower your
knees to the floor to the left, then to the right. Repeat the movement several
times.
9. Lie on your back, try to move on your shoulder blades, helping yourself a
little with your legs. If the movement is very difficult, bend your knees
slightly.
Exercise set 3
1. Lie on your stomach so that your chin touches the floor, relax. Turn your
head to the right, touching the floor with your left ear, then to the left,
touching the floor with your right ear (Fig. 45).

Fig. 45
2. Lie on your stomach and relax, then inflate your stomach and, lifting your
head, chest, arms and legs up, try to "walk" on your stomach.
3. "Pose of the snake". Lie on your stomach with your hands and feet on the
floor. Without lifting your abdomen off the floor, straighten your arms and
arch your back as much as possible. Look over your shoulder at your left leg
and then at your right. Return to the starting position and relax.
4. Lie on your stomach with your hands and feet on the floor and lift your
pelvis up. In this case, you need to lean on your fingers and toes, lower your
head (Fig. 46 a). Raise your head, lowering your pelvis down, bend over and
try to touch the floor with it (Fig. 46 b). Perform the movement for 1–2
minutes.

Fig. 46 a, b
5. Lie on your stomach with your hands and feet on the floor and lift your
pelvis up. You need to rely on your fingers and toes. Walk around the room
on straight legs and arms for several minutes.
6. Sit on the floor with your legs crossed like in Turkish manner. The back of
the head, shoulder blades and pelvis should be in one straight line, put your
hands on your knees. Inhaling, draw in your rectum and, pressing your hands
on your knees, try to touch the floor with them. Hold this position for about 5
seconds. Then relax and repeat the movement 5-7 times.
7. Sit upright on the floor. Move on the buttocks forward about 1–2 m, then
back, without helping yourself with your hands (you can make arbitrary
waves to the left and right with your hands). Turn your head to the left (when
the right half of the body moves forward) and to the right (when the left half
of the body moves forward).
8. Sit on the floor with your arms behind you and your legs slightly bent at
the knees. Lift your pelvis so that your spine is in a horizontal position, and
then lower yourself. Repeat this movement several times.
9. Stand up straight. Leaning forward, make such a movement as if you were
collecting sand into a shovel (Fig. 47 a) and, turning from left to right, throw
it into the car body, that is, your hands move up and back (Fig. 47 b). Repeat
the same, turning from right to left.

Fig. 47 a, b
10. Secure the rubber band, face it and tighten it by turning your torso to the
left and right.
Exercise set 4
1. Lie on your back with your legs straight and your arms extended behind
your head, and pull your socks towards you. Then slowly begin to stretch
your torso. Stretch your right arm and right leg as far as possible, and then
extend your left arm and left leg. After that, stretch diagonally: stretch your
right arm and left leg alternately, then your left arm and right leg. Finishing
the movement, extend your arms to the sides, and then slide them along the
floor, making the same movements as when swimming on your back.
2. Lie on your back, extend your left hand along your torso, put your right
hand on your left shoulder and bring it down, trying to reach your palm. Keep
your head straight, do not turn. Repeat the same, extending the left arm along
the torso (Fig. 48).

Fig. 48
3. Lie on your back, place your hands on your shoulders and begin to rotate
your elbows, touching them.
3.1 Option. This movement can be done while sitting. Then try to bring your
elbows as close as possible, not only in front, but also behind.
4. Lie on your back and extend your arms along your torso. Raise your head
(but not your shoulders!) And look at the toes. After counting to 7, turn your
head to the right, then look at your socks again and turn your head to the left.
Return to the starting position, if necessary, rest and repeat the movement.
5. Lie on your back with your arms extended out to the sides, palms down,
and your shoulders firmly on the floor. Raise your right leg and place it
behind your left, placing it to the left of your left leg. Repeat with your right
foot.
6. Lie on your back. Move your right leg to the side as much as possible, then
pull your left leg to it, then vice versa. Repeat the movement 5-7 times.
7. Get on your knees, rest on your palms and arch your back like a cat. Relax.
Arch your back up, relax, arch your back down, and relax.
If this movement seems too simple to you, you can complicate it. Stretch
your legs back. The legs should be straight and rest either on the feet or on
the toes. Bend up, pulling your arms and legs, as if someone is pulling you up
behind your back, and now bend down as much as possible.
9. Get on your knees and now move to your heels. Kneel down again and sit
on the floor to the right. Get up, sit on your heels. Kneel down again and sit
on the floor to the left. Come up.
If this movement is difficult for you at first, you can help yourself with your
hands. However, once the muscles of the back, lower leg and buttocks are
strengthened, you will be able to do it easily.
Chapter 14. Healing movements for people in
sedentary professions
It’s well known fact that a disease is easier to prevent than to cure. This
statement is true for osteochondritis and radiculitis, from which no one is
immune. The sets of exercises offered below are designed primarily for
workers in sedentary professions. These exercises are performed throughout
the day. They can be performed both standing and sitting on a chair.

Exercise set 1
1. Lean on the back of a chair, put your hands behind your head, inhale, bend
back strongly several times and exhale.
2. Stretch, raising your arms up, inhaling deeply and exhaling.
3. Slowly raise and lower your shoulders.
4. Make rotational movements with your shoulders alternately and together.
5. Slowly turn your head to the right and left, make circular rotational
movements with your head.
6. Sitting on a chair, bend over to the sides, trying to reach the floor.
7. Resting your hands on the seat of the chair, raise your bent legs alternately.

Exercise set 2
1. Breathing exercises.
1.1 While standing, while inhaling, raise your arms up through the sides,
slightly stretching upward. As you exhale, lower your arms, slightly bending
your back. Repeat 3-4 times.
1.2 While standing, raise your shoulders as you inhale, and lower your
shoulders as you exhale. Repeat 3-4 times.
2. Exercises for the muscles of the neck.
2.1 While sitting, press your right palm on your right cheek, while your head
presses on your hand. Hold the tension for 5-6 seconds, then relax and make
a movement in the opposite direction. Repeat 3-4 times.
2.2 Sitting, put your elbows on the table and press your head against your
hands for about 6 seconds. Then relax and repeat the movement 3-4 more
times.
2.3 Sitting or standing, put your hands on the back of your head and press
your head on them for about 6 seconds, then relax and repeat the movement
3-4 more times.
2.4 In conclusion, “draw” 3-4 times with your head a smooth semicircle from
shoulder to shoulder in one direction and the other.
3. Movement to load all muscles.
3.1 Stand with your back touching the wall and put your feet together. Then
start to squat slowly with your back straight, being careful not to lift your
heels. Repeat 5-6 times. If you cannot stand near the wall, you can lean on
the back of a chair or doorknob.
3.2 Finish this set with a breathing movement: put your hands on your
shoulders, while inhaling, bring your shoulder blades together, while
exhaling, and make a slight tilt. Repeat 3-4 times.

Exercise set 3
Exercises to relax the muscles of the neck and shoulder girdle
1. Take a deep breath and apply some pressure to the temple with a brush.
Remove your hand and relax with your head loosely on your chest. Repeat 2-
3 times.
2. Place your hands behind the back of your head and press on it, as if you are
testing it for resistance. Then lower your arms and relax your neck muscles as
much as possible. Repeat 2-3 times.
3. With the force of bringing the shoulder blades together, keep them in
tension for 5-6 seconds, and then relax. Repeat 8-10 times.
4. At first, bring your elbows in front of you, then return to the starting
position and relax. Repeat 8-10 times.
The exercises are recommended to be performed every 2-3 hours.
Squats
Squats are a great way to prevent the development of osteochondrosis in the
lumbar spine.
Start with 10-15 squats several times a day, gradually add 5-10 squats. A
beginner can add push-ups to the squat from the edge of the table (for push-
ups, you need to stand about a meter from the table).
The nature of the squats, the technique of execution, the number of
movements and the pace for each person are individual. For a good workout,
500-600 squats are enough.
Self-control - according to the pulse and the need to continue classes.
Gradually, the squat time can be increased to 30 minutes.
In addition to preventing osteochondritis, squats strengthen the body as a
whole. The combination of movements with breathing (at the time of
squatting - exhalation) enhances ventilation of the lungs, activates blood
circulation and improves metabolic processes. At the same time, the
abdominal press is strengthened, the internal organs are massaged, and the
muscles of the legs are trained, which play an important role in the venous
circulation, facilitating the work of the heart.
Conclusion
Of course, it is impossible to describe all the exercises, but on the basis of
even those therapeutic movements that are presented in this book, you can
not only create an individual workout, but also come up with new
movements, new exercises.
Remember that when performing therapeutic movements, the load can
change even with different positions of the hands. Hands on the belt or on the
stomach - a small load, on the back of the head - an average load, stretched
up - a large load. Be sure to take this into account and choose the load
according to your well-being.
And in conclusion - again, a few words about how many times to repeat each
movement, if the recommendations do not provide any indication of this.
Repeating the movement 4 times, you give the body a minimum load and it is
vital for all organs.
The optimal load for those who do not exercise daily, but at least 3 times a
week, is to repeat the exercises 7 times.
By repeating the exercises 10 times, you prepare your body for great physical
exertion.

About Author

Samuel Greenberg, writer, teacher, educator, researcher and practitioner with

interests in astrology, NLP, psychology, human health by natural methods
and other fields.
For questions and contacts, please use e-mail: [email protected]
I will glad to answer your questions and use them in my upcoming books.