The exercises are simple, but very effective.
A quarter of the world’s people suffer from back pain, and even more from neck pain. To avoid these ailments, you must have a good muscle corset. What exercises can help with this, we were told by the acrobat Danil Kalutskikh.
Professional acrobat, record holder, winner of the international “Minute of Glory”.
www.kalutskih.com
For reference: Danil has been involved in sports since he was three years old. I set my first record at the age of 4 – I did push-ups 1000 times. The first record in the Guinness Book of Records was at the age of 11, the second at the age of 12. From the age of 6 he performs on stage. Winner of the international “Minute of Glory”. Performed with Cirque du Soleil. Now, in addition to participating in an acrobatic show, he trains according to his own fitness method, writes a book. Considered one of the best acrobats in the world.
– My opinion about the back is unambiguous – there must be muscles! – Danil assures us. – That muscle corset that can hold you in any position. If you have weak muscles, then, no matter how much you heal yourself, there will be little sense. In order to prevent disease and help the body, it is necessary to exercise – the rectus muscles of the back and all the muscles that are along your spine must be so powerful, strong and strong, flexible and elastic, so that they can always hold your spine. I’ll give you a small but effective set of back and neck exercises, especially for those with a sedentary lifestyle. Do the exercises every day – your back will go away. Unless, of course, you have any concomitant diseases. If your back or neck hurts, it is best to visit your doctor first.
Straighten your back. With your right hand, go around your head from above and grab your left ear. Lower your head to your right shoulder so that your right ear touches it. Press firmly and at this moment do the following movement: chin up – detained, chin down – detained. Repeat 3-5 times.
Change your hand. Do the same the other way.
We pull the chin to the chest (feel how the neck muscles stretch), fold our hands into the lock at the back of the head. Now we exhale and relax the neck muscles as much as possible, the hands on the head in this case act as a load (the muscles stretch under the influence of the hands). We sit in this position for 10 seconds. Smoothly release your hands and straighten your head.
This exercise can be complicated: lower your head down and turn your chin to the right and left.
This is the simplest exercise that will tone the muscles: squat (buttocks reach to the heels) and sit. Everything! Nature has laid down that this position is very natural for us. Even if you squat with your heels torn off, it will already be beneficial because your back muscles will still stretch and sometimes crunch – this is normal.
A sophisticated version of this exercise is to lower your heels to the floor and sit.
Even more complicated, bring your feet and knees together and sit in this position.
If you lower your chin to your chest while doing this exercise, the muscles will stretch even more. To complicate things: we put our hands on the back of the head.
Lie on your back with your arms to the sides. Raise and bend your right leg at the knee (make sure that the angle of 90 degrees is observed – hip joint and knee). In this position, with your knee, you need to reach the floor on the left side (through the body). Be sure to touch the floor with your knee, while your right shoulder may come off the floor. But it’s better to exhale in order to reach and touch the floor. The same thing with the other leg.
A variation of this exercise: brought the right knee to the floor, pressed it with the left hand. We exhaled, relaxed and pulled our right shoulder to the floor (with muscles through tension).
This exercise is the antagonist of the previous one. Lie on your stomach, hands on the floor. Raise your right leg off the floor, bend at the knee (back muscles tense), with your toes stretch to your left hand. It’s okay if at first you just touch the floor, not the brush. Gradually bring your leg up to the arm.
This is the most sacred exercise for those with back pain – the boat. Lie on your stomach, arms and legs stretched out, raised and held for a while. Try to keep your arms straight and in front of you, raise your chest as much as possible. In my workout, they do this exercise for a minute and several approaches.
A variation of this exercise: bend your arms behind your head.