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Video tags
Subtitles
Russian
00:00:00
Good afternoon, problems with the cervical problems with the thoracic00:00:03
spine, such as00:00:06
osteochondrosis, hernia, protrusion, pain,00:00:09
headaches in the shoulders between the shoulder blades,00:00:11
no arms,00:00:13
posture has deteriorated, the head falls forward,00:00:17
very often the cause of this is00:00:20
tense pectoral muscles and the muscles of the00:00:22
front surface of the neck, you00:00:25
do gymnastics, go for a massage but00:00:28
this all temporarily helps or even00:00:31
gets worse the head00:00:34
falls forward even more let's try to00:00:36
get rid of this problem and today we will00:00:39
stretch the pectoral muscles, we will00:00:41
work on the stitching and relax the back of the00:00:45
neck and even the shoulders so that we have muscles there00:00:49
that are trying to compensate for your the00:00:51
body position is relaxed And these muscles,00:00:54
which are the reason for all this, are stretched00:00:57
Let's start all the exercises, we do00:01:00
not do it through pain to the point of discomfort, the00:01:03
amplitude that you get Be00:01:06
especially careful with hernias and00:01:08
protrusions in the cervical thoracic region, the00:01:10
range of motion for hernias Try to00:01:13
make an understanding Let's start00:01:16
each exercise do about00:01:18
5-10 times, start with your arms in front of you,00:01:22
inhale and as you exhale, arms towards you, exhale,00:01:24
pull your chest forward, one00:01:31
two00:01:36
three00:01:40
four00:01:44
five,00:01:45
show your palms in front of you, elbows00:01:48
rest your stomach or on your sides, as is comfortable for you,00:01:51
and spread your palms to the side, shoulders00:01:54
diverge your chest forward once we00:01:58
inhale forward00:02:00
and exhale00:02:02
two00:02:06
[applause]00:02:13
four00:02:16
and five00:02:19
perfectly00:02:22
bent clenched fists fingers00:02:26
and fists joined hands bent elbows raised00:02:30
as if the doors00:02:36
and closed open the doors once00:02:41
two and Let's together spread our arms five times00:02:44
once and also exhale00:02:49
200:02:54
300:02:57
4 500:03:01
relaxed a little hands shook we00:03:04
continue to stretch one by one the right00:03:08
hand rises Up and to the side we pull the00:03:11
chest Forward once me00:03:15
200:03:18
3 as if you were taking out a saber and into the sky 400:03:22
lifting00:03:25
500:03:27
we all try to do stretches while exhaling00:03:30
600:03:33
700:03:36
800:03:39
900:03:43
1000:03:44
great we continue our hands back lock00:03:48
I’ll turn sideways so you can see00:03:50
more comfortably, pull your00:03:52
arms back, raise your chest as00:03:55
high as possible, pull your body forward,00:03:58
don’t tilt your body just as high as possible, arms, chest00:04:01
Forward one00:04:04
two00:04:08
three00:04:12
four00:04:15
five great, and now00:04:20
raise your arms as high as possible and hold it like that for 1000:04:23
seconds,00:04:25
neck up a little chin up and00:04:28
hold one two three four five six seven eight nine00:04:33
ten excellent hands00:04:38
remained behind our backs then we will00:04:41
continue to work with the neck tilt the head00:04:44
to the right to the left one00:04:48
two three00:04:53
four five six seven eight00:05:04
900:05:06
10 look behind the right shoulder00:05:10
one behind the left00:05:13
two00:05:17
three you feel how your neck stretches 4 5 600:05:28
7 800:05:33
900:05:35
10 these are all the muscles, try to00:05:39
pull them not so far, we open our eyes00:05:41
as we tried to stretch the neck00:05:45
and now we also have our hands behind00:05:48
the lock,00:05:50
you have straightened your back and now we only have the00:05:54
right hand, here it is the left left00:05:58
behind right ear tilted to the right00:06:01
shoulder and hold one two three four five six00:06:06
seven eight nine ten00:06:11
stretch all these muscles thoroughly00:06:14
now in the other direction hands in the lock back00:06:17
straight00:06:19
left hand one two three four five six seven eight nine ten00:06:30
hands in again lock to straighten the back leveled the00:06:33
left hand was now the right00:06:36
base look over the shoulder to the right with the00:06:39
right hand turn the chin00:06:41
slightly up and stretch the00:06:44
muscles 1 2 3 4 5 6 700:06:50
8 9 10 and in the other direction hands in the lock the back00:06:55
leveled the chest forward chin00:06:58
a little up and pull One two three four five six seven eight nine00:07:06
ten we did a00:07:08
great job, then we will00:07:12
need a wall for stretching. You can00:07:14
even stand in the corner of the apartment, it will be even00:07:16
better. The first thing we will do is take our00:07:19
right hand to the side and move it as far as possible00:07:24
and try to put our right shoulder00:07:27
on the wall and look behind your left shoulder,00:07:30
stretch your pectoral muscles 1 2 3 4 5 6 7 8 9 1000:07:39
If you do this stretch for 3000:07:42
seconds it will be even better,00:07:44
take the other hand,00:07:49
look behind your shoulder and stretch your hand one two three four five six seven eight nine ten00:07:59
further both arms high up legs00:08:03
further back pull the chest down00:08:06
1 2 3 4 5 6 7 8 9 1000:08:14
and whoever’s arms rise well up00:08:17
even behind the head we’ll make their elbows put them00:08:20
on the wall legs a little further away somewhere00:08:23
about half a meter from the wall00:08:26
and try to bring the chest to wall and00:08:30
hold it like that 1 2 3 4 5 6 7 8 9 10 Great,00:08:38
we shook ourselves00:08:44
up, then we will do self-massage. For this00:08:47
we will need a ball, we will also work while00:08:50
standing against the wall, a00:08:53
tennis ball is best and00:08:55
we will work starting from the head and00:08:58
ending with the thoracic region slowly00:09:00
smoothly descending First on one00:09:03
side then on the other I will try00:09:05
here so that you can see the points where you need to00:09:08
do This self-massage we start from the top00:09:14
plan00:09:16
where the base of the skull is00:09:19
to the right and left One two three four five six seven eight nine00:09:23
ten00:09:28
up and down one two three 4 5 6 7 8 9 1000:09:36
hold the ball with your hands if it00:09:38
slips out00:09:39
and hold it at this point for 5 seconds One00:09:42
two three four five dropped a little00:09:47
lower on the neck and also work first00:09:51
to the right to the left One two three four five six seven eight00:09:55
nine ten up00:10:00
One two three four five six seven00:10:06
eight nine ten and Let's hold for 5 seconds00:10:10
too 1 2 3 4 5 a little bit Even00:10:16
lower00:10:19
to the right to the left One two three four00:10:23
five six seven eight nine ten top00:10:28
with 1 2 3 4 5 6 7 8 9 10 and hold 1 2 300:10:37
4 5 let's take the ball and on this side with00:10:41
which we are working, here on the side of the00:10:43
neck, roll it up and down with your hand One two00:10:46
three four five six seven eight nine00:10:51
ten a little forward back to the front00:10:53
surface, no need to roll One two three four six00:10:56
eight00:11:07
nine ten feel the00:11:10
tense muscles here then we have done it, we00:11:13
go lower to the thoracic region,00:11:17
the upper part, so let’s say between the cervical and00:11:20
thoracic regions, we roll up and down One00:11:24
two three four five six seven eight nine ten00:11:28
right left 1 2 3 4 5 6 700:11:35
8 9 10 and hold for 5 seconds One two three00:11:40
four five a little lower you can go forward00:11:45
Just bend over, the ball has fallen a little and00:11:48
work down and up One two three four00:11:53
five six seven eight nine ten00:11:57
right left 1 2 3 4 5 6 7 8 9 10 and00:12:06
support One two three four five now the00:12:10
shoulder blade is the most problematic place00:12:14
between the spine and the shoulder blade00:12:17
we roll up and down well One two three00:12:21
four five six seven eight nine ten00:12:26
to the right to the left 1 2 3 4 5 6 7 8 9 1000:12:34
and hold for 5 seconds One two three four00:12:38
five00:12:40
and now we can say the very bottom of the00:12:43
thoracic region between the lumbar and00:12:46
roll the thoracic region 1 2 3 4 5 6 7 800:12:52
9 10 right left 1 2 3 4 5 6 7 8 9 10 and00:13:01
support 1 2 3 4 5 while we roll this00:13:07
side Let's pay a little attention00:13:09
closer to the shoulder here between the shoulder blade and with your00:13:14
hand between the shoulder and shoulder blade,00:13:17
roll half side forward back one two00:13:21
three 4 5 6 7 8 9 10 up down 1 2 3 4 500:13:32
6 7 8 9 10 and 5 seconds straight lie down on00:13:37
this point00:13:40
it hurts especially maybe one two three four00:13:44
five great Note00:13:47
attention roll from top to bottom We have done00:13:50
one side now do the same on the00:13:52
other side we start from the base of the00:13:55
skull from the top of the cervical region00:14:00
to the right to the left 1 2 3 4 5 6 7 8 9 1000:14:10
up and down 1 2 3 4 5 6 7 8 9 10 hold for 5 seconds00:14:21
One two three four five if00:14:27
you feel worse in the process00:14:28
Stop doing the exercises then00:14:30
go down a little lower on the neck also00:14:33
to the right left One two three four five six00:14:39
seven eight nine ten00:14:44
up and down one two three four five six seven eight00:14:49
nine ten and five times two00:14:55
three four five and00:15:00
a single section up to the right one two three00:15:04
4 5 6 7 8 9 10 top s 1 2 3 4 5 6 7 800:15:17
9 10 and hold for 5 seconds One two three four five00:15:22
further side surface00:15:27
up and down 1 2 3 4 5 6 7 8 9 10 forward00:15:37
backward 1 2 3 4 5 6 7 8 9 10 and 10 seconds of00:15:45
tension 1 2 3 4 5 6 7 8 9 10 You can00:15:54
even add another exercise:00:15:57
head tilts, press and times00:16:00
One two three four five from that side00:16:05
We will also do then One two00:16:09
three four five okay then we continue00:16:15
this side the thoracic region between the thoracic00:16:17
and cervical region up and down we go one00:16:21
two three 4 5 6 7 8 9 10 to the right and left one two three00:16:28
4 5 6 7 8 9 10 5 seconds hold00:16:36
One two three four five00:16:41
go lower00:16:43
between the shoulder blade00:16:46
and the spine One two three four five six00:16:51
seven eight nine ten00:16:56
right-left one two three 4 5 6 7 8 9 1000:17:05
and 5 seconds hold One two three four00:17:09
five and that’s where the shoulder blade is the most00:17:14
problematic place up and down, roll it00:17:17
well One two three four five six seven eight nine ten00:17:22
right left 100:17:26
2 3 4 5 6 7 8 9 10 and hold for 5 seconds00:17:34
One two three four five and between the00:17:40
lumbar and thoracic region up- down00:17:43
1 2 3 4 5 6 7 800:17:46
9 10 right left 1 2 3 4 500:17:56
6 7 8 9 10 and 5 seconds support One two00:18:01
three four five while we roll this00:18:06
side Let's pay a little attention00:18:08
closer to the shoulder right here between the00:18:11
shoulder blade and with our hand between the shoulder and the shoulder blade00:18:16
we roll half side forward backward One two00:18:20
three four five six seven eight nine ten00:18:25
up down 1 2 3 4 5 6 7 8 9 10 and00:18:34
5 seconds straight lie down on this point it00:18:39
hurts especially maybe one two three four00:18:42
five00:18:45
we you have stretched the pectoral muscles,00:18:49
we have stretched the neck, we have relaxed the back00:18:52
surface And now we will do the00:18:55
exercise that during the day,00:18:57
regardless of this complex, you must00:19:00
do Well, at least twice a day,00:19:03
remember, I don’t say every day Well,00:19:06
at least periodically remember that00:19:08
called00:19:10
retraction, we00:19:11
straighten the back and try to00:19:14
return the neck to its place, as if the top of the head is00:19:18
up, the chin is back and the shoulders at this00:19:22
moment remain in place, you can00:19:24
even help yourself with your finger two times 10 two00:19:28
sets of 10 times like this, let's say let's go one two three four00:19:40
five00:19:42
six00:19:44
seven00:19:46
eight00:19:49
nine00:19:51
ten Great one more time,00:19:55
you're stooped like that in life and we're trying to00:19:58
straighten your neck back into place00:20:04
two relax forward00:20:17
seven00:20:19
eight00:20:22
nine00:20:24
1000:20:26
overcame Well done, I'm very proud of you for00:20:30
watching this video to the end, I00:20:32
hope this video will be useful to you and you00:20:34
will feel great for many00:20:36
years to come Be healthy bye bye And00:20:41
of course let's do one more thing, the00:20:43
last most important exercise,00:20:45
pull both arms forward and give yourself a clap,00:20:48
what a great job we areDescription:
Делай регулярно и будет счастье, красота, здоровье и ясный ум!!! Даже зрение лучше. Краторы на луне увидишь без микроскопа. Полезно при: - остеохондрозе шейного отдела; - остеохондрозе грудного отдела; - грыжи, протрузии; - нарушение работы сосудов; - боли головные и мышычные; - защемление нерва; - холка и нарушение осанки Самомассаж без инвентаря https://www.youtube.com/watch?v=bb16g9md-RE Видео носит исключительно информационный и образовательный характер и не может быть заменой лечения назначенного вашим лечащим врачом. Перед применением обязательно проконсультируйтесь с вашим лечащим врачом. Имеются противопоказания. на Яндекс Дзен https://dzen.ru/grigoriy_lfk
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