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00:00:00

Hello everyone, my name is Veronica and you are on the

00:00:03

league channel about fitness for training, you do

00:00:05

n’t need it, but I want it if you often

00:00:08

work in a sitting position, it doesn’t matter at home

00:00:11

or in the office and you feel discomfort or

00:00:13

even pain in the lumbar region of the neck between the

00:00:16

shoulder blades, you don’t feel very

00:00:19

energetic during day, then today we

00:00:21

have a training session just for this, we

00:00:23

will work out the

00:00:25

entire spine and respect our posture in a

00:00:27

sitting position without getting up from the table,

00:00:30

ultimately on my channel I simply

00:00:32

don’t leave you a chance not to work out,

00:00:35

you can study absolutely everywhere new

00:00:38

skills are without excuses we are starting with you

00:00:41

but before I let you go,

00:00:42

subscribe to my Instagram there

00:00:45

over the next week there will be a

00:00:47

lot of live broadcasts and interesting posts

00:00:49

on the topic of posture and a healthy back, there

00:00:53

will also be training there, so

00:00:54

subscribe to my Instagram and on

00:00:56

this YouTube our videos are released every

00:00:59

Saturday, well, let's start

00:01:03

please, your ischial tuberosities, don't be

00:01:04

afraid of this word, these are the bones on

00:01:06

your buttocks, often we sit like this

00:01:08

or like this, and while rolling onto the sacrum, it is

00:01:11

very important to find support in the

00:01:14

ischial tuberosities with the tops, we plunge

00:01:16

down into the mat or into the floor with the top of our head

00:01:19

stretched up maintaining the natural

00:01:21

curves of the spine, place your palms on your

00:01:24

knees, close your eyes if you want,

00:01:26

and it helps very well to close your eyes and

00:01:29

in order to feel what is

00:01:31

happening inside and begin to breathe,

00:01:33

inhaling, directing the inhale downwards, live in the lower

00:01:36

back into the pelvic floor and

00:01:39

exhale, gently softens the

00:01:42

inhale, expands the

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exhalation, you can through the rose, opening with a sound,

00:01:50

I soften, continue to breathe and watch

00:01:53

how the breath expands your body,

00:01:55

how easy it is,

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how your spine feels, and

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most importantly, how your brain feels, are your

00:02:05

thoughts wandering, are

00:02:07

you thinking about any tasks

00:02:09

dateline, give them all your attention 10 minutes for yourself

00:02:12

here and now,

00:02:14

remember the sensations, however, we won’t come back and

00:02:17

we’ll start by working with

00:02:20

the eyes and you’re such a hammer, why are we

00:02:23

working with the spine, but what if

00:02:25

I say that your extraocular muscles are

00:02:26

associated with the presence or absence of

00:02:28

tension in the neck and the entire spine

00:02:30

now let's check again, sitting straight,

00:02:33

start turning your head from the neat

00:02:35

side to the side diagonally, just

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turn, note the amplitude and

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smoothness of the movement as far as you are

00:02:42

comfortable,

00:02:43

easily

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stop in the center and raise your head

00:02:47

up and down, don't try too hard, just

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also we are observing this is a kind of test,

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breathing naturally happens

00:02:56

arbitrarily at some point,

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stop and now you and I will

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move our eyes and turn

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our chin in the same direction,

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we turn and our eyes slide first to the right and

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then to the left, with the gaze leading the

00:03:13

movement of your head and chin of the neck,

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do two more times, then to the right and

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then to the left once,

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I hope you feel good

00:03:28

because now we will turn your head

00:03:30

to the right and look to the left, try

00:03:36

them no arena to practice with you,

00:03:39

pay attention that the chin

00:03:42

slides parallel to the floor because I

00:03:44

just want it like this two more

00:03:46

times,

00:03:49

you can slow down if you feel

00:03:52

nauseous or dizziness is a sign

00:03:54

that you just need to work slowly

00:03:57

and smoothly, relax, blink and

00:03:59

now move your head from side to

00:04:01

side, observing which neck

00:04:04

instantly becomes freer and the range of

00:04:06

movement has increased, and now

00:04:09

we repeat the same thing up and down, our gaze

00:04:11

slides along the ceiling and we lift

00:04:14

chin look down and we lower

00:04:16

our gaze ahead of our movements

00:04:19

several times It’s not in

00:04:22

vain that we were told about visual gymnastics at school,

00:04:26

of course we didn’t get it all, but now

00:04:29

we combine not just eye movement but

00:04:31

also neck work, relax and now we are

00:04:35

disorienting until look down, chin

00:04:38

up, let’s go try it not an

00:04:42

easy task at all, and

00:04:44

yet it takes

00:04:48

us less than a minute four times and gives us a very cool

00:04:51

wow effect

00:04:54

and one more look down chin up

00:04:56

chin down look up

00:04:59

relaxed blinked I hope you

00:05:01

feel good and again we move

00:05:03

from side to side up and down the

00:05:06

feeling how we feel better, I really

00:05:08

hope you can share your impressions and feel

00:05:10

freer in the neck area, we move

00:05:12

on and now we take our hands in the

00:05:14

lock, we move the lock away from ourselves and through our

00:05:17

wide elbows, as if we

00:05:19

are pushing together, we are trying to break our

00:05:21

lock, you and I round up,

00:05:24

inhale your back and then exhale, gently

00:05:28

turn the lock and return everything to yourself

00:05:30

once, stretching your arms, elbows wide

00:05:33

collarbones, round up again, inhale, inflate the

00:05:36

skin with an exhalation,

00:05:39

return two more times, inhale as you

00:05:44

inhale, the back seems to become the

00:05:47

letter e with a look at the hips and the

00:05:52

next time we push our hands away

00:05:54

from ourselves, maintaining a slight stretch to

00:05:57

our fingers, we gently begin

00:05:59

to turn one elbow up, then to the

00:06:02

other, and following the direction of the elbow, you

00:06:05

begin to open either the right side of

00:06:07

your body or the left,

00:06:11

slow down and breathe as you

00:06:13

like and I suggest you take a breath, then in

00:06:15

one direction, opening the ribs, the area

00:06:19

between the shoulder blades, the lower back, then in the other

00:06:21

direction, and once again, put your back in a rounded

00:06:26

position with the letter s, well done and return to the

00:06:29

starting position on the ischial tuberosities,

00:06:30

and for the last time we push off,

00:06:33

keep the letter s and begin to move

00:06:35

your arms then in one direction or the other

00:06:38

creating tension on the finger, wide

00:06:41

elbows seem to push 200 to the

00:06:43

right and left and we gently massage the

00:06:47

same intervertebral discs, our vertebrae

00:06:50

move them from side to side only

00:06:53

movements in 3d multiplanar

00:06:55

nourishes our discs moisturizes them there

00:06:57

is no other way nutrition only

00:06:59

movements imagine them periodically

00:07:02

as if they are like this drink drink drink and you will get

00:07:05

well moving well

00:07:08

gently shake shake your whole body and

00:07:10

feel how the area

00:07:13

between the shoulder blades feels now I hope that

00:07:15

most of you have a

00:07:16

pleasant warmth there and we end with a pleasant

00:07:19

mobilization of the spine hands on the back of the head

00:07:22

and elbows in your field of vision, that is,

00:07:25

not too wide and not too forward,

00:07:27

just gently touch the back of your head with your palms and slightly

00:07:30

submerge the back of your palm for

00:07:33

metric relaxation of the neck, we

00:07:35

begin with you turning to the left,

00:07:38

pointing the right elbow up and gently

00:07:41

return inhale we go into such a

00:07:45

pleasant bend with an exhalation, return

00:07:47

when you leave tilt to the left,

00:07:49

try with your right thigh and right

00:07:52

sit bones to sink a little more

00:07:53

down and your entire right

00:07:56

side of the body grows pleasantly, return still once again

00:08:00

the water

00:08:02

next time bending to the left gently

00:08:05

turn carefully very carefully we are

00:08:08

all today We perform on the

00:08:09

comfort plate, look as if down and

00:08:12

then gently or stay in the center,

00:08:15

let’s try through the center to look

00:08:17

towards the right elbow up, a very

00:08:19

small plate, yes, please don’t

00:08:21

try well here, what you do is

00:08:23

softer, we turn, then down, then up, the

00:08:27

softer than hitting it, gentle the more in front of

00:08:30

it, the easier it is for you to get to just the

00:08:33

deep muscles and once again

00:08:35

[music]

00:08:39

nations soft stay in the center

00:08:41

stretch out creating tension until the

00:08:44

pressure with the back of your palm is

00:08:47

rounded again take a breath in the back and as you

00:08:51

exhale vertebrae by vertebrae

00:08:53

gently grows repeat the same thing

00:08:55

mirror to the other side, we direct

00:08:58

our left elbow up, plunging down and with our

00:09:00

left hip down, and our ribs

00:09:04

become wide like a fan, inhale and inhale

00:09:09

and

00:09:11

exhale diverge, but the important thing is not how low you go, but

00:09:13

how healthy it is to lengthen along the left

00:09:16

side of the body and inhale and exhale one more time

00:09:19

from the next

00:09:21

lean to the right once and carefully rotate the

00:09:24

chest relative to the stationary

00:09:26

pelvis, direct the gaze downward, neck,

00:09:29

chest, then turn through the center

00:09:33

and up, and remember that at the beginning the gaze

00:09:36

slides and then turns the head,

00:09:38

chin, neck, chest, and the pelvis is

00:09:40

motionless and inhalation is very important so that

00:09:45

I often say this not sexy, not

00:09:46

popularized and our thoracic region was

00:09:48

mobile, this is the key to the health of, in

00:09:51

principle, our entire spine and

00:09:53

our gait,

00:09:54

well

00:09:56

done, we return to the center by creating

00:09:59

pressure on our palms,

00:10:02

round again, take a breath and begin

00:10:05

to move your elbow in one direction or the other

00:10:07

behind the movement of your elbows,

00:10:10

your head moves on your neck, slightly soft

00:10:13

pressure in your palms, and we

00:10:15

slowly rise up, vertebra by vertebrae,

00:10:17

building ourselves up

00:10:20

straight, take your right leg,

00:10:23

grab it either by the back thigh, or I

00:10:26

like it in front, give tension,

00:10:28

plunge into your shins, your palms,

00:10:31

round and start swaying

00:10:34

back and forth like these children's rolls

00:10:38

as long as I have until the end of the working

00:10:41

day for another three hours please be patient

00:10:44

rock and svet turn your hip

00:10:47

slightly outward

00:10:49

as much as we can in this

00:10:51

complex we will influence the tass but

00:10:53

more of course we will do this within the

00:10:54

framework of we do not exercise in the club, work with the

00:10:56

pelvis, chest, and entire spine

00:10:58

at each lesson, this is very, very important,

00:11:01

so here, as much as we can, we

00:11:03

use it to bring the tass inward

00:11:05

slightly, to see, it’s as if I even want to put one leg over the other leg

00:11:07

on the leg well and you

00:11:11

sway, the back is slightly rounded by the

00:11:13

tissue on your back is straightened and you are

00:11:16

breathing calmly and naturally, well done,

00:11:18

let's do the same thing on the

00:11:20

other side, resistance was found from

00:11:22

this example, naturally the

00:11:24

back wants to round the letter s neck look and

00:11:28

sway

00:11:32

a little I'm creaking here

00:11:34

well open the hip outward and

00:11:38

ours and the metro inward

00:11:42

remember that it's cool if you will

00:11:45

turn on me and work out with me

00:11:46

every time youtube loves it, but in

00:11:48

the future you will be able to learn several

00:11:50

movements that you can quickly

00:11:52

do when your intervertebral discs

00:11:54

ask to drink drink for food with you

00:11:58

could through movement, so we do three

00:12:00

four magic exercises, we work

00:12:02

necessarily in eyes and we will all have

00:12:05

happiness, health and mobility of the body

00:12:07

right on the ischial tuberosities, stretch out behind the top

00:12:10

of the head, place our palms on our knees as

00:12:13

we started,

00:12:14

inhale and

00:12:17

exhale and

00:12:20

watch how this time the breath

00:12:22

softens, expands our whole body,

00:12:29

direct the breaths down and into the stomach and

00:12:32

pelvic area the perineal area do

00:12:37

you feel how the breath is

00:12:39

directed to the lower back

00:12:42

expanding softens the area

00:12:47

you can put your palms on the ribs

00:12:50

and try to breathe into the ribs

00:12:53

feeling how they push your

00:12:55

palms to the right left forward back

00:12:59

as if the balloon inside you

00:13:01

expands as you inhale and gently softens

00:13:03

as you exhale and

00:13:07

then put your hand on the chest, you can use your hand

00:13:10

from behind, since the projection of the front palm and

00:13:13

breathe, imagine that you

00:13:15

are expanding forward back,

00:13:17

not everyone will succeed the first time, which

00:13:20

again is an indicator that you need to

00:13:22

work with your body,

00:13:24

but I think now open your eyes,

00:13:28

you feel that you have become more alive than your brain,

00:13:31

clarity of thinking has appeared, concentration has improved,

00:13:34

attention to structure

00:13:35

has appeared, the energy of the body is lubricated, soft

00:13:39

and filled with the energy of strength, thank you for

00:13:41

being with me, what

00:13:43

we were doing today is a mini

00:13:46

version, a kind of preview of what we

00:13:48

will do in the new training

00:13:50

month in my online wi-fi club and a

00:13:52

monthly project dedicated to royal

00:13:54

posture and a healthy back, we have

00:13:56

standing workouts that can be done

00:13:58

even in the toilet, workouts lying on the

00:14:00

bed, sitting in the office pilate yoga nato with

00:14:04

yoga a number of other areas that will

00:14:06

strengthen your spine and relieve you from

00:14:09

discomfort and pain I sincerely

00:14:11

invite you, the link is in the description of this

00:14:12

video and be sure to share your

00:14:14

impressions under this video so that I

00:14:17

can find out if you are interested in this format and

00:14:19

make more videos on this topic, see you

00:14:22

soon on the channel led about fitness

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