Download "Мобилизация таза и крестца | Мягкая РАСТЯЖКА для любого возраста (без противопоказаний)"
%3Aformat(webp)%2Fi.ytimg.com%252Fvi_webp%252FFbnFD0zdjjc%252Fmaxresdefault.webp&w=1139&q=75)
Table of contents
Similar videos from our catalog
%3Aformat(webp)%2Fi.ytimg.com%252Fvi_webp%252F5vnfM8t1jMs%252Fmaxresdefault.webp&w=1139&q=75)
%3Aformat(webp)%2Fi.ytimg.com%252Fvi%252F79X_35QzL9g%252Fsd2.jpg%253Fsqp%253D-oaymwEoCIAFEOAD8quKqQMcGADwAQH4Ac4FgAKACooCDAgAEAEYciBOKC4wDw%253D%253D%2526rs%253DAOn4CLDa54GaSxINxt9742faYoi6pnpM2Q&w=1139&q=75)
%3Aformat(webp)%2Fi.ytimg.com%252Fvi_webp%252FAv0j2rTJOgw%252Fmaxresdefault.webp&w=1139&q=75)
%3Aformat(webp)%2Fi.ytimg.com%252Fvi%252FQcuLgrbyFIs%252Fsd2.jpg%253Fsqp%253D-oaymwEoCIAFEOAD8quKqQMcGADwAQH4AbYIgAKAD4oCDAgAEAEYUyBlKFkwDw%253D%253D%2526rs%253DAOn4CLAEs2bmc-_YWpBqHzZVprCfnN4-GQ&w=1139&q=75)
%3Aformat(webp)%2Fi.ytimg.com%252Fvi_webp%252FtxkwflrS56g%252Fmaxresdefault.webp&w=1139&q=75)
%3Aformat(webp)%2Fi.ytimg.com%252Fvi%252FyKvuu1Zaeug%252Fmaxresdefault.jpg&w=1139&q=75)
Video tags
Subtitles
Russian
00:00:00
Hello everyone,00:00:02
let’s start our training00:00:04
now, I’ll wait a little while00:00:07
those who plan to00:00:10
train with me online00:00:12
today we have stretching and00:00:16
greetings to everyone who is watching this broadcast,00:00:19
this recording is being filmed on my00:00:21
YouTube channel00:00:22
today and especially for you so00:00:25
that you also have the opportunity00:00:26
work out stretch00:00:28
warm up in general then00:00:32
get ready and start training00:00:35
so friends who don’t know me my00:00:38
name is Marina Kostrovaya coach an expert in the00:00:40
field of healthy movement and00:00:43
in my profiles I develop a healthy topic of00:00:47
healthy physical education for00:00:49
adults I think that the majority are subscribed to me00:00:52
and already what that time,00:00:54
respectively, we know each other,00:00:56
but also for those who are now watching this00:01:00
recording on YouTube, friends, I’m looking at the00:01:03
phone because I’m broadcasting live, in00:01:05
general, the main thing is that you hear and00:01:07
see me, and so everything is fine, super cool,00:01:10
friends, look at the lesson plan,00:01:12
lesson plan Today we have a day off for00:01:14
today, we have Saturday00:01:15
for those who are online and in the morning, so we will do00:01:20
such mobilization, we will00:01:23
improve the mobility of00:01:25
joints, we will work with the00:01:27
hip joints, we will work with the00:01:30
sacroiliac joints,00:01:31
we will work with relaxation of the00:01:33
lumbar region, that is, for us today00:01:36
this zone is up to for us today, this zone00:01:39
will of course be the most important, and a little bit00:01:42
also with the feet, let’s start with the feet. I00:01:48
didn’t always see the comments during the lesson, but00:01:50
accordingly, after we00:01:52
finish, I will answer all your questions00:01:55
for those who are studying with me for the first00:01:57
time, it’s important so that you move in a00:02:00
comfort zone so that there is no00:02:02
pain, that is, we do not do00:02:05
this, I don’t know, the00:02:08
outdated approach to stretching when we00:02:11
pull something with force, that is, it is completely00:02:13
unscientific, not useful and does not make any00:02:16
sense,00:02:17
therefore, it is necessary if you feel there is00:02:21
some kind of pain and discomfort, then you do00:02:23
n’t need to do the exercise if you00:02:26
have concerns, that is, you have00:02:28
arthrosis there, there may be protrusions and hernias, but00:02:31
they are not in the stage of inflammation, that is, in00:02:33
principle, you function in life,00:02:35
go to work and do00:02:38
everyday things business, then today’s exercise00:02:40
will not be a contraindication, that00:02:43
is, the exercise can be done if suddenly00:02:45
you have, I don’t know, an inflammation of the hernia, you00:02:48
are taking painkillers, you are in pain 8 1000:02:52
points out of 10, then of course the exercises are not the00:02:54
best way, and then in this case,00:02:56
of course, it is better to consult a doctor, the exercises are00:02:59
not do everything let's start friends,00:03:02
make yourself comfortable and00:03:04
please prepare some00:03:07
cushions from the sofa or maybe00:03:10
some kind of blanket that you can00:03:12
sit on during the class I have a00:03:14
yoga cube, but anything will do00:03:17
that will be comfortable to sit on a yoga cube yoga is not00:03:19
necessary, let's start with00:03:22
some small test, let's00:03:25
stand up according to tradition, we often do this,00:03:27
just stand up and bend over,00:03:29
do a bend that is comfortable for you, that is, you don't00:03:32
have to force yourself, you don't have to try to00:03:36
bend over too much, just remember your00:03:39
feeling on the back of your legs, this is the00:03:41
sensation you experience in the00:03:43
lumbar region of your neck and let's go to the mat,00:03:46
you do this test for yourself, like00:03:49
measuring before, how to measure to begin with, what's going on here in general,00:03:52
and let's start with a little00:03:54
relaxation of the muscles here in the shin area, there's00:03:57
always a lot of tension here there is00:04:00
always a lot of tension, so we just00:04:02
take and tap our shin with00:04:05
such comfortable movements, you don’t need to00:04:07
do anything complicated here, just00:04:09
lightly tap the clegg face, that is,00:04:13
what it gives us is that it relaxes the muscles00:04:17
of the lower leg, and in the muscles of the lower leg we have the00:04:20
muscles that are responsible for the work of the foot00:04:23
that is, for the work of the feet, we00:04:26
go through something like this and are attached somewhere to the00:04:28
shin in a huge number of muscles in00:04:31
general, since we walk on our feet in00:04:34
uncomfortable shoes, we walk in high-heeled shoes in00:04:36
sneakers with a narrowed and00:04:39
raised toe, that is, a huge00:04:42
the amount of00:04:43
what we do and what00:04:46
unfortunately causes a lot of tension in this00:04:48
area, we change the leg and accordingly this00:04:51
tension along the chain will be transmitted00:04:53
upward, tension in this area can00:04:57
provoke not only pain in the feet,00:04:59
there is deformation of the foot and so on, but this00:05:02
will be directly related to pain in the knees00:05:04
more in the hip joints00:05:05
with the lower back of the neck with all our might, our body is this00:05:09
single chain and movement, this chain00:05:11
reaction, we never divide the body into a00:05:15
vinaigrette until, accordingly, we perceive00:05:18
the body as a single system, but we also understand00:05:20
that there is this dependence, great job,00:05:22
and now you can sit on a chair, by the way I did00:05:25
n’t say that it’s not comfortable for everyone to sit00:05:27
on the floor now, it can be quite a00:05:31
lot of tension, so you can sit00:05:33
on a chair, please take your heel with one hand and00:05:35
place the other hand on top of your00:05:37
foot and with light movements move00:05:40
your heel relative to it, but move the00:05:42
main part of your foot relative to your heel,00:05:44
there’s something like this the movement is as if you00:05:46
are twisting00:05:47
water out of a towel, soft small00:05:51
movements, but friends, it’s important to sit00:05:54
on the floor now, you are most likely not00:05:55
comfortable, that is, you will00:05:58
fall over like this, your lower back will tense up and00:06:00
this will be bad, so either sit on a00:06:03
chair now or maybe on some kind of00:06:06
cube, but that is, a position where you can00:06:08
do this practice without going00:06:11
backwards, not like that, without falling over, I’m sitting00:06:14
on the floor00:06:15
because we’re filming the broadcast and,00:06:18
accordingly, it’s more convenient for me to sit like this00:06:20
relative to the camera, from the point of view of00:06:22
comfort, it’s not the most suitable right now00:06:25
the position is excellent, well done, we change the leg,00:06:28
now we take the heel of one00:06:30
leg with one hand up the foot of the other leg and also00:06:33
lightly 2 m further we move the race00:06:37
[music]00:06:39
good and a little warm-00:06:43
up a little00:06:46
warm-up00:06:47
good morning good good morning everyone00:06:51
glad to see everyone I hope that today00:06:55
we have there won’t be any glitches with the broadcast00:06:57
at all, of course I want to do them regularly,00:07:00
such small00:07:02
Saturday warm-ups, exercises, stretching, but00:07:06
please write to me how00:07:10
interested you are, how much you00:07:12
need it, it seems to me that your activity is always important,00:07:14
so friends, now I’m sitting, you00:07:17
don’t sit, so you’ll get back on your feet It’s important that00:07:20
you now stand up on your feet so that you don’t00:07:22
have a strong tension on the back00:07:24
surface. I’m sitting because I’m sitting. The00:07:26
relative chamber is also my students,00:07:28
these exercises are well known. We take our00:07:30
skin in the lumbar region and just like that, we00:07:33
directly probe, we go down to the00:07:37
sacrum, friends, you’re not sitting. now00:07:40
because you will have too much tension00:07:42
and tissue and we need to relax them00:07:45
so please get on your feet we00:07:49
repeat again I’m sitting only because00:07:55
regarding the camera I don’t want to go back and forth and00:07:58
rearrange it like that, good guys, we’ve all00:08:02
finished well, now we take our hands,00:08:06
we take ours the skin on the head and moved it a little00:08:09
and moved this skin a little, it00:08:13
would seem, yes, what does00:08:15
relaxation of both the hip joints and the00:08:17
skin on the head have to do with it, but since we approach the00:08:21
body from a scientific point of view, we know that00:08:25
all the muscles in the body are connected and it is important for us00:08:28
to relax yes and activate the00:08:32
chains of muscles they stretch something00:08:34
separately stretched separately jeans oh my00:08:36
gosh muscles it’s like stretched knees00:08:39
on00:08:40
training pants to which that are00:08:44
torn to always holes it with where in the00:08:46
knee area because there the fabric is00:08:48
stretched we don’t need stretched fabric00:08:51
but elastic so we00:08:54
do not at all what people are used to00:08:58
doing well, smart enough, and00:09:00
now take that area of the00:09:02
chest from the shoulder to the center just00:09:05
as lightly simple teachers,00:09:08
let’s also relax this area a little,00:09:12
a small00:09:14
effect of the00:09:17
massage relaxation technique on our00:09:20
pectoral muscles, we slouch and the00:09:23
muscles are in this area is overstrained on the00:09:25
other side,00:09:30
we also relax a little00:09:35
okay and under the center here on the bone00:09:40
in the center also lightly with our fists we00:09:44
will knock now00:09:47
good excellent enough friends now00:09:52
I want you to lie down on your back00:09:56
then let’s lie down on your back we never00:10:00
lie down right away like this on your back first00:10:02
you turn over on your side, put your00:10:04
hand out, then lie down, and you definitely00:10:08
need to act the same way, and when you00:10:10
get out of bed, for example, lie down on the00:10:14
bed dates from through God through the block and00:10:17
turned over perfectly good friends00:10:20
now what are we going to do bend your00:10:22
legs, lie down comfortably, no need to press your lower00:10:25
back to the floor if someone is used to00:10:28
doing this somewhere in fitness, you don’t need to00:10:31
do this, just lie down comfortably with your arms00:10:33
along your body and as you inhale, you and I have one leg in00:10:37
my case, the right one, but in general it doesn’t matter00:10:40
either leg, fly like this, I open it as I00:10:43
inhale and00:10:45
close it exhale, that now the00:10:49
second buttock is important to us, we do not lift the second buttock off the floor, we00:10:52
do not twist, both buttocks lie00:10:55
on the floor, at this time our head will00:10:58
move in the opposite direction,00:11:00
let's agree that we open our00:11:02
right leg with you, then Golovan's house00:11:05
will move to the left you you see who is on00:11:08
the air mirroring the other leg,00:11:10
but in general, believe me, this is right00:11:13
and in general they found the right leg, touched00:11:15
themselves by the right leg, everything is fine, inhale,00:11:18
open the right leg, the head moves to the00:11:21
left,00:11:23
exhale,00:11:25
close the head moves in the other00:11:28
direction, friends, our left buttock is pressed00:11:31
to the floor again, inhale00:11:33
right leg, open the head, move to the left,00:11:38
exhale,00:11:41
return,00:11:43
continue to do the pace, smooth inhalation,00:11:48
I often say the difference between the concepts of00:11:52
stretching, immobilization, return to00:11:55
exhale, the difference is that we00:11:58
must first teach the joint to move, then the00:12:01
muscles adapt to this movement,00:12:03
inhale again00:12:05
if we pull muscles do not create00:12:08
movement in the joint, but this is a00:12:11
crime against your body,00:12:15
so think about it, yes, while stretching, if00:12:19
you are doing stretching, do you have00:12:21
such a thing that you are pulling the muscles, while the joint00:12:23
does not move, you pressed on this00:12:27
joint and sit, pull, yes, this is a00:12:29
crime you are committing against your00:12:31
body good excellent now we open our00:12:35
left leg to inhale our head moves00:12:38
to the right to the right and fits on our floor we00:12:41
don’t lift it off let’s go inhale and00:12:46
smoothly close exhale00:12:51
again inhale movements the left leg00:12:56
opens the head rotates to the right00:12:59
exhale we are00:13:01
back00:13:03
great00:13:05
again we inhale00:13:12
exhale, we return00:13:15
two more times, we repeat a smooth inhalation,00:13:19
we open the left leg, we rotate the head to00:13:22
the right, we00:13:25
exhale,00:13:28
we returned and the00:13:31
final time00:13:34
we inhale, we00:13:36
rotate the head to the right, we open the left leg,00:13:40
exhale,00:13:43
good, great, friends, for the00:13:48
next exercise, please, we00:13:50
straighten the left leg with you,00:13:54
straighten the left leg, bend the right leg and00:13:59
take it here so it may be00:14:02
uncomfortable for you to hold your leg by the knee, in00:14:04
this case you can take it here by the00:14:07
thigh, that is, it should be comfortable for you,00:14:10
take your lower back to the floor in the pelvis lies on the00:14:14
floor, you don’t specifically press anything into the floor,00:14:16
if you reach it, take it by the knee00:14:19
or by the foot, if it’s uncomfortable for you to lie with a straight leg00:14:23
and it’s uncomfortable to lie with a00:14:27
straight leg, now take a pad00:14:29
of it on some and here or a00:14:31
roll from a towel there and put it under your00:14:33
knee from us it’s important to create00:14:37
comfortable conditions and00:14:39
raise your knee a little then it will be00:14:41
more convenient for you, that is, now you adapt the00:14:44
exercise to suit yourself. Always in my00:14:46
lessons we learn not just to perform00:14:49
movements, we learn to understand your body,00:14:52
feel it and adapt the00:14:54
exercise if necessary, and so00:14:56
find a comfortable position, take your00:14:58
hands to the bent right leg, pull00:15:01
this leg towards you with your hands and with the force of your leg,00:15:05
push it away from you, that is, I pulled it with my00:15:08
hands, but if I let it go and00:15:11
straighten it out here, it will go in the other direction,00:15:13
accordingly, strain the whole leg straight,00:15:15
but there is no need to be brutal, there is no need to00:15:17
play super perina, just activate it,00:15:19
create a small movement for00:15:21
resistance and you and I will take 400:15:25
deep breaths in this position, just00:15:27
lie down and stretch your leg, inhale and00:15:30
exhale smoothly, breathe at your own pace, we will00:15:34
now work a little on00:15:36
relaxing the piriformis muscles and,00:15:38
accordingly, the piriformis muscle is often00:15:41
overstrained, this can cause00:15:43
inflammation of the sciatic nerve,00:15:45
that’s all we didn’t have one, we00:15:48
do this exercise, exhale,00:15:51
take one more breath and00:15:55
exhale, well done, friends, now we00:15:58
will smoothly bend our left leg as we00:16:01
inhale and00:16:04
straighten it as we exhale, like this00:16:06
we continue to hold our right leg if00:16:09
you have it now, now rest while00:16:10
you put your leg down, listen and if you00:16:13
had a pad under your left knee,00:16:15
now remove the pad and whether we are going00:16:18
to move his leg, it is important that the movement00:16:21
occurs only in the hip joint so that00:16:23
you don’t have to00:16:26
walk back and forth in your lower back like this until you try to isolate the00:16:29
leg to the right, we take it in our hands with our leg,00:16:32
we resist with our hands we pull and smoothly00:16:34
inhale the left leg bend inhale smoothly00:16:37
exhale away00:16:38
from ourselves00:16:41
tass the lower back in place inhale-exhale00:16:49
[music]00:16:51
okay00:16:54
continue inhaling smoothly towards ourselves slide our00:16:57
foot along the floor00:16:59
exhale and00:17:04
inhale one more time00:17:10
smooth movement and exhale well done guys00:17:15
finished the right leg please now00:17:19
put your hands on the floor, put them on the floor and with your00:17:22
right foot, push your pelvis to the left, shoulders00:17:26
on the floor, let's do three such movements,00:17:28
let's go with the right foot, push off, rotate the lego,00:17:31
inhale and exhale00:17:33
smoothly,00:17:37
inhale and00:17:41
exhale00:17:43
a little more, catch the shoulder muscles on the floor, lie this00:17:45
small movement,00:17:48
inhale again and00:17:49
exhale great, well done, straighten your right00:17:54
leg, bend your left leg, if you need to,00:17:57
now put00:17:58
some kind of cushion under your right leg so that you feel comfortable,00:18:01
find a position, either grab it by the knee00:18:04
or by the thigh with the force of your hands, pull it away00:18:06
from you with the force of your legs and take 4 deep00:18:09
breaths a in this position inhale00:18:13
exhale00:18:18
smooth deep inhale00:18:23
exhale00:18:25
continue doing I just want to00:18:27
look at your comments you00:18:28
inhale00:18:33
exhale00:18:37
one more time let's inhale00:18:45
exhale I just want to remove00:18:50
some inappropriate spam00:18:53
exhale00:19:01
now a second00:19:04
friends it's so unusual00:19:08
it's so unusual00:19:10
to be on this social network where they can write00:19:15
all sorts of nonsense on live broadcasts,00:19:19
even a little in shock, so good, you and I00:19:22
continue, we hold the left leg and when we00:19:24
inhale, our right leg will00:19:26
bend, let's go, the left one resists,00:19:28
inhale and00:19:31
exhale smoothly, we straighten the right leg00:19:37
well, another inhale, the00:19:40
right leg bends the pelvis in place the left00:19:44
leg resists, we don’t pull the left00:19:46
leg, the relaxed leg00:19:48
is pulled towards us, and with the strength of the leg00:19:50
we create a little resistance from ourselves, good,00:19:52
exhale, good, inhale again,00:20:02
exhale00:20:05
well, and one more time we inhale and00:20:14
exhale,00:20:17
great, well done, put your left leg on the00:20:20
floor, put your arms along your body with you, with the00:20:24
left leg, we push off, rotate the pelvis00:20:26
to the right, both shoulders must be on the00:20:30
floor, it is important now not to00:20:32
twist too much, let's inhale smooth00:20:35
rotation of the pelvis,00:20:37
exhale, inhale a00:20:44
smooth movement,00:20:46
exhale,00:20:48
good, another inhalation,00:20:52
smooth rotation, the shoulders must00:20:55
be on the floor, yes,00:20:57
okay, and inhale one more time and00:21:04
exhale00:21:06
great, well done, we've finished,00:21:09
we've finished turning over onto our side, gently push with our hand, we're00:21:15
getting up, we're sitting down00:21:18
well, and then, friends, now you and I have a00:21:22
task with an00:21:25
asterisk, a task with an asterisk, because00:21:28
we know that we have00:21:30
hip joints and a lower back, but00:21:34
for some reason few people remember that between the00:21:37
hip joints, the lower back there is00:21:39
also the sacrum, the sacroiliac joint,00:21:42
due to the lack of movement in which00:21:44
people often have back pain, the most00:21:47
common one was surrounded by 5s one, this is00:21:49
precisely the transition between the cruciate region00:21:52
and the lumbar spine due to the fact00:21:54
that in the lumbar region there is too there is a00:21:57
lot of movement and in the sacral region there is00:21:59
none at the junction between these vertebrae and00:22:02
hernias and protrusions are formed, then the problem is00:22:05
very serious, yes this is a very serious00:22:08
problem, so our task, if we00:22:11
want to approach training wisely, is00:22:13
to improve the stabilization of the lumbar region00:22:16
and also pay attention to the mobilization of the00:22:19
sacral spine. This is what00:22:21
we will do now, that is,00:22:23
imagine that you have two pelvic00:22:25
halves, now I’m holding my hands, 200:22:28
pelvic halves between them, the sacrum is something00:22:32
like this, only the sacrum is for dinner00:22:34
downwards, it’s not a cube that I’m holding, yes,00:22:37
it’s a00:22:39
cone-shaped00:22:43
structure up to the bone so look at the00:22:46
pelvic halves when we bend over, yes,00:22:48
our cross also moves in relation to the pelvis in00:22:51
this way, that is, the00:22:53
sacrum in relation to the pelvis has a00:22:56
small movement, it’s small, something00:22:58
like this happens right now00:23:01
when we are going to make a movement00:23:04
when I tell you push the pelvis00:23:06
back and imagine that the pelvic00:23:09
halves are expanding, you will00:23:11
imagine that00:23:12
your sacrum is tilting inward in this way, and when00:23:16
I speak, go back and00:23:18
imagine that the pelvic halves are00:23:19
narrowing, you will imagine that your00:23:21
sacrum is moving in this direction, this00:23:23
can be difficult, this is in detail00:23:25
1 on the courses, but if you haven’t been to them yet, then00:23:29
try to imagine this topic a little,00:23:32
look, we00:23:35
’ll stand in this position00:23:37
in a quadrilateral, if you feel uncomfortable with your00:23:41
wrists, then please go to the forearms,00:23:44
let’s all go to the forearms right away,00:23:46
even without we will00:23:48
contact the quadrilateral, we will go to the forearm, the elbows are00:23:51
under our00:23:53
shoulders, then you could00:23:57
have your knees feeling uncomfortable right now, in this00:23:59
case, first of all, you don’t need to00:24:01
press your knees into the floor when you stand in this00:24:03
position, but strain your entire lower leg, and then00:24:07
turn on your entire lower leg then the tension it00:24:09
will go away from your knees, if it still hurts00:24:12
your knees,00:24:14
then you can put some kind of soft00:24:16
pillow, but it is important that you do everything but not with your00:24:18
knees to give his breed from all the pain,00:24:21
not the entire shin and activate maybe00:24:24
you are absolutely not allowed00:24:26
to lean on your knees under any circumstances00:24:28
Quito there are serious problems with them, then you00:24:30
now get up, put it there, either stand against the wall00:24:33
or take some kind of chair in front of00:24:36
you and all we will do now is00:24:38
we will push the pelvis back like this, you00:24:40
do it while standing, this is for those who should not,00:24:42
absolutely not, under any circumstances, undergo surgery00:24:45
knee, so everyone can00:24:47
adapt the exercise to suit themselves; this is00:24:49
always a very important principle of reasonable00:24:52
training; yes, we all find the right00:24:54
starting position for ourselves; when you inhale, we will00:24:58
slightly push your pelvis back; when you exhale,00:25:00
go back forward; and00:25:04
everything seems to be simple; when you push your pelvis back when you inhale;00:25:08
try to imagine that you,00:25:11
your buttocks just diverge in different00:25:13
directions, for people who have good00:25:15
pelvic mobility, you can actually00:25:17
feel it and physically feel it, and for00:25:21
people who still have insufficient00:25:23
pelvic mobility, you may00:25:25
not feel anything at all now, but just imagine,00:25:27
just imagine that you have 200:25:30
codice moving in different directions as you inhale,00:25:32
gradually this movement will appear,00:25:35
you just need to devote more time and00:25:37
attention to this, this is very important because if00:25:39
you don’t feel movement there, then most00:25:41
likely there are some problems with the lower back00:25:43
that should be00:25:45
prevented ideally they will treat00:25:47
then yes, good to go, so inhale, we00:25:50
slightly push the pelvis back and imagine00:25:53
that our ischial tuberosities of our pelvic halves00:25:56
are diverging to different countries.00:26:10
in the lower back it is small, but00:26:13
it can be even imperceptible00:26:15
here, let's go back here, it is very00:26:17
important that you include your sensations,00:26:19
inhale, the pelvic halves diverge,00:26:23
try to imagine it, even if it00:26:27
seems to you that nothing is working, you do00:26:29
n’t feel anything, it’s not scary,00:26:31
exhale, just imagine00:26:33
the movement at the beginning, then00:26:36
you will practice it longer and00:26:41
you will have the necessary mobility, and it is00:26:44
really very necessary because00:26:46
the number of hernias in this area and the00:26:49
number of problems with this area, it is00:26:51
simply colossal, it is simply00:26:54
colossal, and of course, of00:26:57
course, something is needed with this then00:27:00
we can do what we can do about this we can00:27:03
move start and solve this problem00:27:06
okay friends enough is enough00:27:10
now a little yes now00:27:14
our mobility has improved now I will ask you to00:27:15
sit down, well let’s sit on the cube or00:27:18
take someone who doesn’t have a cube roll up00:27:21
some blanket pad, that is, you need to00:27:23
raise your pelvis above the level of your feet, and even00:27:27
if you have a good fold, still00:27:30
sit on something higher and still00:27:32
raise your pelvis, even if you raised your pelvis,00:27:35
sit in this position and your lower back00:27:37
still falls back like that,00:27:38
please take a chair and00:27:40
sit on a chair, I have already posted exercises on all the channels00:27:43
where I showed00:27:45
adaptation that you can adapt the00:27:48
exercise while sitting on a chair right now00:27:49
please do this and lower your shoulders,00:27:51
stretch your neck and we will do a00:27:54
forward bend while inhaling, what is important to me is00:27:57
that you are bent your knees that the movement you00:28:00
are launching is right behind that, that is,00:28:02
now you imagine yourself, you are00:28:03
leaning forward from the azov and the halves of your00:28:06
buttock seem to diverge in00:28:08
different directions, here you imagine00:28:10
this movement in different directions, you are moving00:28:12
from the pelvis, your back is in neutral00:28:15
let's go do 5 times inhale the muscles are00:28:18
tense behind the top of the head we stretch out00:28:19
imagine in the halves00:28:21
diverge in different directions exhale00:28:25
we return to you can straight up your hand00:28:27
like a peacock such an inhale with your hands straight to your00:28:30
nervous system to show that when00:28:33
we inhale the pelvic00:28:34
halves diverge in different directions exhale00:28:36
converge let's call it conventionally this00:28:39
peacock movement seems to me to be very suitable inhale00:28:42
even before we stretch forward well00:28:47
exhale those who have not practiced with me now00:28:50
may be a little shocked by what kind of00:28:52
exercise is happening, what is00:28:54
it, but these are the exact exercises00:28:57
from where I have thousands of reviews from students00:29:02
and who solved the problem of back pain00:29:04
because we systematically00:29:06
calmly know the nuances of how the body works with them00:29:10
until then you come to one of00:29:12
my courses and you will also become one of those00:29:16
people who will go away with many problems that00:29:19
should not exist in our lives like this friends,00:29:21
we continue, we tilt and now00:29:24
we turn our knees outward, that is,00:29:26
you smoothly tilt, you can see that now00:29:29
I turned the car behind the poor joints of my legs,00:29:31
I felt such a new tension00:29:33
here in the knees area and close again,00:29:37
inhale, stretch forward and00:29:43
exhale, close, no need to try it is00:29:47
very important to do a lot now00:29:49
so that your movement is in the toso00:29:51
joint, that the lower back is in neutral,00:29:53
well, exhale and take00:29:59
another breath,00:30:02
rotate the knees outward and00:30:07
exhale, well done, spread your legs a little wider00:30:10
and we will do the same,00:30:13
but now we will close our knees, that is,00:30:16
inhale we rotate our knees inward and do a00:30:20
slight tilt and exhale; we have a00:30:24
huge number of muscles working around the hip joint,00:30:26
both superficial00:30:29
and deep; the pelvic floor muscles00:30:32
will also include deep hip rotators,00:30:35
so these small movements are important to us,00:30:37
which will start the work of all the00:30:40
muscles up to those responsible for joint they00:30:43
don’t know, not only the hamstring, for example, not00:30:47
only the back of the thigh, although this is00:30:49
also very important, but our tasks are much more00:30:53
serious and much more global, so00:30:56
through small movements we00:30:59
control our sensations, and just like that, we00:31:03
smoothly work00:31:07
well again, inhale and00:31:15
exhale,00:31:16
well done, well done and00:31:23
the next one, and I think we’ll00:31:25
wrap it up, then I’ll00:31:27
answer your questions a little more, and00:31:29
our next exercise is a fairly well-00:31:31
known mobilization 9090, you need to sit with your00:31:34
legs apart and we carefully00:31:37
move from side to side,00:31:40
move comfortably in amplitude, if you’re00:31:43
uncomfortable, you can also now sit00:31:46
on blocks and on some kind of blanket like this so00:31:49
that your tass is higher, if this is00:31:52
also uncomfortable for you, everyone is at a completely different00:31:54
level, everyone has different joint conditions,00:31:57
this can be done on a chair, also I have already00:32:00
shown in many posts00:32:04
how we can do this movement adapt while00:32:07
sitting on a chair, that is, everyone can do it,00:32:12
and again, on all their channels in00:32:15
all social networks, go and post the adaptations,00:32:18
so no one can say that they are00:32:21
unfamiliar with them,00:32:23
let’s do it one more time in00:32:25
each direction,00:32:27
good,00:32:31
great, stayed00:32:34
on, let’s do it on the right hip that is,00:32:38
we turned to the right, this position can00:32:40
again be uncomfortable, it means we took it00:32:42
up, that is, first of all,00:32:45
in order to improve something, we need to00:32:46
find a comfort zone, first we find a00:32:50
comfort zone, then we begin to try to00:32:51
expand it to and do not try to lead into00:32:55
great discomfort and then in00:32:57
discomfort, look for comfort, it doesn’t00:32:59
work like that, yes it doesn’t work like that, there is00:33:02
no progress through stress,00:33:04
through negativity, and so what00:33:07
we do is carefully open the knee,00:33:09
this may be difficult for someone right now, that is, I00:33:11
can bring more00:33:13
here in front then there is, bring it to the00:33:16
level at which you can open your00:33:18
knee up, if it’s not difficult for you to00:33:21
do this, then you, accordingly,00:33:22
move your leg a little further on your hand, lean on it, you00:33:25
can take some kind of elevation00:33:28
and put it on what was comfortable for you, let’s go,00:33:31
do 5 1 times per inhalation the leg should be00:33:35
where you feel comfortable00:33:36
2 and00:33:41
300:33:43
good and00:33:46
4 and00:33:51
5 great well done and we change sides you00:33:54
always want to give a lot well, in00:33:57
fact it’s very difficult to somehow00:33:59
dose out information in a one-time00:34:01
training session like this because you always want00:34:04
to tell you a lot a lot before you find it a00:34:07
comfortable position so that you have the00:34:09
opportunity to address the charter to move,00:34:11
yes, and we begin to inhale, open once and00:34:14
close00:34:15
2 and00:34:20
300:34:22
good and00:34:25
4 and00:34:29
5 excellent, well done, we’re going to get00:34:33
up again, remember our test that00:34:36
we did at the beginning of the lesson, carefully00:34:39
get up, do the bend for yourself again00:34:42
do it as you feel comfortable and00:34:45
see if the amplitude of00:34:47
movement has become greater, what sensations do you have on the00:34:50
back of your legs on the back of00:34:52
your back and those who are online00:34:54
please write to me about it now in the00:34:57
comments those who are watching this in the recording00:35:00
also write yours in the comments00:35:03
feelings after the class, the state of what00:35:07
has improved, what has not improved, whatever, well,00:35:11
then all your impressions, well,00:35:14
let’s talk a little, let’s00:35:16
talk a little, now let’s see for00:35:21
a second00:35:26
where why00:35:27
now, wait, I’ll delete all these crazy00:35:32
things,00:35:37
of course you need to work with this, you need to00:35:42
learn to work with it00:35:46
three seconds while I'm waiting for questions from people00:35:49
who did the training00:35:54
now a second I'm doing all sorts of harm everything is great an00:35:58
hour a second I need to jail apparently00:36:00
some kind of what's this called some kind of00:36:04
moderator who will also00:36:07
control the chat of00:36:13
such crazy people we are even now because00:36:16
VKontakte saves comments00:36:18
as far as I can I know after the broadcast00:36:23
yes yes yes yes yes of course00:36:26
IQ is a big deal for you so okay let me00:36:29
clean it up later the00:36:33
amplitude of movement has increased super00:36:36
thank you very much not to00:36:39
anyone I don’t pay attention to them it’s00:36:43
just that it’s unusual yes I mean00:36:46
you know when we always communicated on another social network00:36:48
there was no such thing and00:36:51
in general it was impossible to even imagine that00:36:53
they could write something like that, so I’m00:36:54
not going into the show a little bit in shock, but00:36:57
you have to anticipate it, and if you00:36:59
really put the moderator in prison, thank you00:37:01
very much for the training, at the end the amplitude00:37:04
increased perfectly, everything turned out super00:37:06
great exercise,00:37:08
it will be recorded there will be a00:37:11
recording before, there will even be a separate camera,00:37:13
just in case, we’ll film it, so during the broadcast my mother was able00:37:16
to convince me to work out with me, it’s00:37:18
cool for the first time, she agreed and everything00:37:21
was possible, Katerina, just thank you for00:37:23
your comments, friends, really,00:37:26
well, we not only have to do it ourselves,00:37:30
we have to carry it great and movement of the00:37:33
masses and this is really us, that is, it’s00:37:35
not just me, I do my job, I00:37:38
do this, but this is my main00:37:40
occupation, but there are your loved ones around you00:37:43
and when I communicate, when I communicate with00:37:46
my friends, and not even just with00:37:49
students, just with acquaintances there are00:37:51
so many problems and people are so00:37:54
oblivious to these problems that of00:37:56
course it becomes downright00:37:58
scary because yes, there is a young guy with a00:38:01
back pain and his sister has hallux valgus and her00:38:04
knees hurt and there is no TV there00:38:06
and my mother leaves the house there once a00:38:09
week because she has such arthrosis in her knees00:38:11
that she cannot move and00:38:13
prefers not to even go to the store,00:38:15
just not to move, but this is horror and this is how00:38:17
people live in the world, this should not happen00:38:19
and you can help your loved ones, you00:38:24
can share information with them, you00:38:26
can00:38:28
give them some kind of motivation to give some kind of00:38:31
push so that they really do like00:38:34
this, you don’t have to force yourself, you don’t have to run00:38:36
somewhere, jump,00:38:38
lift weights a little bit until everyone is00:38:41
able to take a mat in the morning and00:38:43
make a few movements, move a little bit,00:38:45
this is very important.00:38:54
so thank you for if my to-do and I hope it00:38:57
will become a Saturday tradition super I also do00:39:00
n’t care00:39:05
5 moderator yes so apparently you and I will00:39:10
just discuss it00:39:13
very interesting thank00:39:16
you great thank you I feel a pleasant warmth throughout the00:39:19
entire00:39:20
hip area the amplitude has increased00:39:22
Tatyana excellent I’m very glad friends,00:39:25
let's finish for today,00:39:27
everyone have a great day, everyone have a great00:39:32
feeling from personal sensations from your00:39:34
body, I'm glad that you were with me lan, I'm00:39:37
glad that you watched this broadcast in the recording,00:39:40
I hope that you not only watched this broadcast,00:39:41
but that you also performed00:39:43
exercises, I'm waiting for your comments,00:39:46
please be active because00:39:49
I run all my social networks for you, I run them00:39:52
so that you get benefit, so00:39:54
please feel free to ask00:39:56
questions everywhere, feel free to write some of00:39:59
your impressions,00:40:01
I hope that my00:40:04
subscribers are always watching me differ in quality and00:40:06
I hope that00:40:09
rude people and those who allowed themselves to write00:40:13
what people allowed themselves to write00:40:15
today in some of the comments are not watching me this00:40:17
of course00:40:18
this of course causes a00:40:20
sad smile to produce tears of joy and00:40:24
sometimes there is a sad smile this causes a00:40:26
sad smile I hope that such people are00:40:28
among I won’t have any subscribers, I’m waiting for00:40:31
people who come to me for benefits00:40:33
and to whom I can give this benefit and00:40:35
who are ready to accept it, everyone00:40:39
share the broadcast00:40:42
before share the broadcast share with00:40:44
your loved ones ask questions everyone have a00:40:46
great weekend everyone bye-bye00:40:48
everyone who watched the recordings also bye bye00:40:50
leave your comments put your00:40:52
fingers up subscribe to the channel and00:40:55
hit the bell so you don’t miss the00:40:57
next episodes byeDescription:
Утренняя разминка для суставов, которая подойдёт каждому. Мобилизация ТБС и КПС в любом возрасте без противопоказаний! ✅ Мой Телеграм Канал: https://t.me/marina_kostrova ✅ Группа в ВКонтакте: https://vk.com/kostrova.marina Привет друзья! Сегодня у нас мобилизация таза и крестца (ТБС и КПС) и мы будем заниматься улучшением подвижности суставов. Будем разрабатывать тазобедренный сустав, крестцово-подвздошный сустав, а также поработаем с расслаблением в области поясницы. Выполняя тренировку, очень важно, чтобы Вы двигались в своей зоне комфорта и у Вас не было болезненных ощущений в теле при выполнении того или иного упражнения! ✔️ Кто ещё не смотрел мою прошлую тренировку: "Суставная гимнастика для всего тела" Переходите по ссылочке: https://www.youtube.com/watch?v=-gLz6r_jiek&t=4s 0:00 Мобилизация ТБС и КПС 1:11 План занятия 3:21 Небольшой тест 3:53 Расслабление мышц голени 5:23 Разминка стоп 7:15 Прощипываем кожу в области поясницы 8:05 Массажируем кожу на голове 9:00 Простукиваем область грудной клетки 9:51 Раскрытие ноги из положения лёжа 13:47 Расслабление грушевидной мышцы 17:52 Другая сторона 21:20 Крестцово подвздошный сустав 23:34 Упражнение для мобилизации КПС 27:15 Упражнение "павлин" 29:21 Наклоны с внешней ротацией ног 30:09 Наклоны с внутренней ротацией ног 31:23 Мобилизация тазобедренного сустава 32:33 Раскрытие колена 34:34 Повторяем тест 37:15 Смогла убедить маму сделать эту разминку вместе 39:25 Заключение ✅ Также Вам может быть интересно: ЗАРЯДКА для ПОЖИЛЫХ ЛЮДЕЙ на диване за 10 мин https://www.youtube.com/watch?v=Xmnk5aJoWUY&t=7s Лёгкая РАСТЯЖКА ДЛЯ ЛЕНИВЫХ на всё тело за 20 минут https://www.youtube.com/watch?v=q_okyXZk2Fo&t=4s Как развить гибкость спины для начинающих? https://www.youtube.com/watch?v=xpG4UwHKneQ&t=2s Развитие гибкости и правильная растяжка для начинающих https://www.youtube.com/watch?v=0hfrlzKYd4I ВРЕДНАЯ и ПОЛЕЗНАЯ РАСТЯЖКА - в чем разница? https://www.youtube.com/watch?v=lVOvm9iODNY&t=4s Самые вредные и полезные упражнения для разминки коленей https://www.youtube.com/watch?v=BBmbQWb0GFw&t=24s ✔️ Сайт: https://course.marinakostrova.ru/W-Health ✔️ Инстаграм: https://www.facebook.com/unsupportedbrowser 📺 Ещё больше видео: Про растяжку https://www.youtube.com/watch?v=lVOvm9iODNY&list=PL1NTYXdU-INEWb_WZb-2GbBWw_ZfDwQWq Про поясницу https://www.youtube.com/watch?v=seh050Vpj20&list=PL1NTYXdU-INHJg27b9mmLHbC4QMVXo3G9 Про ягодицы https://www.youtube.com/watch?v=ab_5QUsfrDc&list=PL1NTYXdU-INFhSvgEATXKnG8YIOd1zKp0 Про пресс https://www.youtube.com/watch?v=dQmgLOadIg8&list=PL1NTYXdU-INGi9t2icEV91wJ_b9CfaUvo Про спину https://www.youtube.com/watch?v=fZklYQG6p8Y&list=PL1NTYXdU-INF-NN1QFJMIHKTAvSdR5b2P Про колени https://www.youtube.com/watch?v=BNME2-pPDvk&list=PL1NTYXdU-INFLSAKgTYtQ4UWHeKU40mp_ Про ноги https://www.youtube.com/watch?v=WPiG75V0oM0&list=PL1NTYXdU-INHtyNnTuNNDemk64__MEXiH Про руки https://www.youtube.com/watch?v=JaE_g1c1ThM&list=PL1NTYXdU-INEmQLGIqIGqmZPD_X2McWWB Про дыхание и мышцы тазового дна https://www.youtube.com/watch?v=YPw5sc4bv-E&list=PL1NTYXdU-INFVlWaFnP4MNVgpkyrkgNPo Зарядка https://www.youtube.com/watch?v=aS47eDDH1UQ&list=PL1NTYXdU-INHUagYJ-jGNdhgIXtzq8OkO Разминка https://www.youtube.com/watch?v=mD5maEDlFOA&list=PL1NTYXdU-INGAZ1CeM_11FsZkRPBhHmI3 Лайфхаки https://www.youtube.com/watch?v=Gosq_TBMoL0&list=PL1NTYXdU-INHnsMnRxz6HGq9NysbG4VXV Фитнес мифы https://www.youtube.com/watch?v=l_1FA09SlGg&list=PL1NTYXdU-INHVBMPam-UlsvyYkPdigaRM Тренировки с Мариной Костровой https://www.youtube.com/watch?v=QOMGt4iYRHQ&list=PL1NTYXdU-INHsnyu6vTIVSI5xoPMrNLlB Разбор Упражнений https://www.youtube.com/watch?v=qiumxQvYuJc&list=PL1NTYXdU-INFZ9J-n73vghvRtXQ9CdIlM Вредные Упражнения https://www.youtube.com/watch?v=MlAw5XaDWJc&list=PL1NTYXdU-INGxNzbNOMHzqbZmYyefR_p3 ✅ Обо мне: Привет! Меня зовут #МаринаКострова я #ТренерЭксперт и я расскажу Вам всё про #ФункциональныеТренировки ! - окончила Магистратуру по направлению Физическая культура в НГУ им. П.Ф. Лесгафта - специалист по растяжке в движении - специалист по 3D движению - специалист по функциональным тренировкам Мой канал посвящён развитию современной физической культуры для взрослых! Это образовательный проект о работе тела и движении, чтобы Вы в любом возрасте жили без боли в суставах, спине и других проблем со здоровьем!
Preparing download options
* — If the video is playing in a new tab, go to it, then right-click on the video and select "Save video as..."
** — Link intended for online playback in specialized players
Questions about downloading video
How can I download "Мобилизация таза и крестца | Мягкая РАСТЯЖКА для любого возраста (без противопоказаний)" video?
http://unidownloader.com/ website is the best way to download a video or a separate audio track if you want to do without installing programs and extensions.
The UDL Helper extension is a convenient button that is seamlessly integrated into YouTube, Instagram and OK.ru sites for fast content download.
UDL Client program (for Windows) is the most powerful solution that supports more than 900 websites, social networks and video hosting sites, as well as any video quality that is available in the source.
UDL Lite is a really convenient way to access a website from your mobile device. With its help, you can easily download videos directly to your smartphone.
Which format of "Мобилизация таза и крестца | Мягкая РАСТЯЖКА для любого возраста (без противопоказаний)" video should I choose?
The best quality formats are FullHD (1080p), 2K (1440p), 4K (2160p) and 8K (4320p). The higher the resolution of your screen, the higher the video quality should be. However, there are other factors to consider: download speed, amount of free space, and device performance during playback.
Why does my computer freeze when loading a "Мобилизация таза и крестца | Мягкая РАСТЯЖКА для любого возраста (без противопоказаний)" video?
The browser/computer should not freeze completely! If this happens, please report it with a link to the video. Sometimes videos cannot be downloaded directly in a suitable format, so we have added the ability to convert the file to the desired format. In some cases, this process may actively use computer resources.
How can I download "Мобилизация таза и крестца | Мягкая РАСТЯЖКА для любого возраста (без противопоказаний)" video to my phone?
You can download a video to your smartphone using the website or the PWA application UDL Lite. It is also possible to send a download link via QR code using the UDL Helper extension.
How can I download an audio track (music) to MP3 "Мобилизация таза и крестца | Мягкая РАСТЯЖКА для любого возраста (без противопоказаний)"?
The most convenient way is to use the UDL Client program, which supports converting video to MP3 format. In some cases, MP3 can also be downloaded through the UDL Helper extension.
How can I save a frame from a video "Мобилизация таза и крестца | Мягкая РАСТЯЖКА для любого возраста (без противопоказаний)"?
This feature is available in the UDL Helper extension. Make sure that "Show the video snapshot button" is checked in the settings. A camera icon should appear in the lower right corner of the player to the left of the "Settings" icon. When you click on it, the current frame from the video will be saved to your computer in JPEG format.
What's the price of all this stuff?
It costs nothing. Our services are absolutely free for all users. There are no PRO subscriptions, no restrictions on the number or maximum length of downloaded videos.