In the past few decades, time spent with back pain has increased by 54% worldwide. This number shows how important it is to do something before it is too late.
Nikolai Amosov was a brilliant best-selling surgeon, inventor, and writer who believed that our health was in our hands. His systematic approach can help us avoid serious problems in the future.
We understand that back pain can be very stressful and excruciating and we are pleased to share with you the exercises recommended by this innovative surgeon.
Nikolai Amosov Back Exercises
Amosov created his own set of exercises and demonstrated their effectiveness by his own example, living a long life and helping to heal not only his own spine but also strengthen his muscles and prevent joint problems.
This famous doctor performed each exercise 100 times at maximum pace! The entire set of exercises took about 30 minutes. His pulse reached 110-120 beats per minute, which is very close to aerobic training. It is recommended to start with 4-5 exercises, doing 10-15 to 20 repetitions of each one.
6. Exercise On A Chair
- Lie on a chair on your abs, face down.
- Put your hands behind your head.
- Put your legs straight. You can support them on a sofa if necessary.
- Strain your entire body and parallel to the floor.
- Bend your back down as much as possible, lifting your upper torso.
- Repeat 10 times
5. Yoga Bending
- Lie on your back.
- Your hands should be along your body.
- Throw your legs behind your head and touch the ground with your feet.
- Repeat 10 times.
4. Reaching Your Palm Behind Your Back
- Stand up straight.
- Raise your hand and reach it behind your back.
- Touch the opposite shoulder blade with the palm of your hand. Your head may move a little.
- Repeat 10 times with each hand.
3. Shaking Your Body
- Stand on all fours on your knees. Relax your back.
- Start shaking by doing a quick and sharp bending of your arms at the elbows.
- Do this for 30 to 60 seconds.
2. Swinging On The Floor
- Lie on your back.
- Squeeze your knees with your hands and push them against your chest.
- Start swinging your body back and forth.
- Repeat 10 times.
1. Exercise To Strengthen The Back Muscles
- Lie face down.
- Your hands should be straight across your body.
- Raise your head and chest and hold for 3 seconds.
- Repeat this exercise 3 times.
Have you ever had back pain? What do you normally do to get rid of it and avoid serious consequences? Leave your comments below and share this article with friends!
