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Исправляем дома S-сколиоз + функциональный перекос таза. Нарушение осанки

Исправляем дома S-сколиоз + функциональный перекос таза. Нарушение осанки

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ТОП-3 упражнения от ПЕРЕКОСА ТАЗА и БОЛИ В ПОЯСНИЦЕ.

ТОП-3 упражнения от ПЕРЕКОСА ТАЗА и БОЛИ В ПОЯСНИЦЕ.

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Как одна мышца СПАСЕТ твои колени и поясницу?

Как одна мышца СПАСЕТ твои колени и поясницу?

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Х-образные колени (вальгус): как ИСПРАВИТЬ без операции?

Х-образные колени (вальгус): как ИСПРАВИТЬ без операции?

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Перекос таза. Как выровнять таз через мышцы. Кинезиология. Часть 1

Перекос таза. Как выровнять таз через мышцы. Кинезиология. Часть 1

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mindfulfitness

00:00:02

fitness trainers Elena Smelyanskaya are with you and

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today we will equalize the pelvis and

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let my fellow trainers and kinesiologists forgive me for this simple

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phrase,

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but this expression

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could not be more clearly and clearly reflect the

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essence of their actions which I

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will suggest you do today, but why should I equalize,

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then you ask me, and so everything is exactly the same, well,

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firstly, medical statistics

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officially state that approximately 97-98

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percent of the adult population of the world

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has pelvic distortion expressed to one

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degree or another;

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secondly, pelvic distortion is not only

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some minor aesthetic

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problem entails major

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disturbances in the body and

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if, for example, you have pain in your shoulder from

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some country or neck or knee or

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foot or lower jaw or

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headache or lower back, then it is likely that

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by correcting the pelvic distortion we will

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within literally a few minutes, if

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you’re lucky, we’ll

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relieve you of this pain; if, of course,

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the problem with pelvic distortion is one

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of the reasons for the occurrence of these pains in

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our body, everything is interconnected, and

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if you and I

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start, starting to work on our pelvis,

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we’ll pull as if we’re starting to pull some string

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to unravel the tangle of these problems that

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have accumulated in our body as a

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result of many years of improper

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use or insufficiently correct

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use, it is quite possible that we will

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be able to unravel it; the sooner we

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begin to unravel it, the better it will be

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for our health, and there is one more point

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that I would like to bring you to

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As an example, let’s take

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arthrosis of the knee joint or, for example,

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coxarthrosis of the hip, it turns

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out that pelvic distortion most

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directly affects the

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occurrence and services of this disease

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and the aggravation of treatment

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while walking, think about it during

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every step you take as a

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result of the fact that one side of the pelvis

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for example, is slightly lowered and the other is

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slightly raised, that joint of

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the hip or knees and or ankle

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or in general the foot that is on

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the side where the pelvis is slightly lowered will

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experience pressure unusual for these

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joints; the articular surfaces

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will rub there where they should not

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do this and you will have your pain

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will worsen until the joint generates

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degeneration of cartilage tissue, which is why

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without correcting all these problems

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that are distortions, say, that exist in

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our body, do regular

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exercises, swing and hope that

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you

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will get rid of problems with joints or

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problems with the spine, in general, it’s

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enough to July, so let's

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perceive our body as an integral

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system and treat it as a

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single whole and not suppress the symptoms of

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pain with some pills, they say,

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the body will stop signaling to me that

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you have pain, some problems and let's

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shut up already, shut up, you're tired and instead

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Therefore, let’s listen to this pain as a

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signal for help from your own

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body and let’s finally help it,

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so you and I will have several

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exercises that will help us generally

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feel what is happening in the

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pelvic area, increase its mobility,

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mobility as a result of these movements,

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feel

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whether it is still bent and do something about this

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and also increase the mobility of the hips in general,

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and so we will go from very

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simple exercises to a little bit more

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complex, the very first simplest

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exercise we must become evenly,

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if you do not keep your balance very well,

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then be sure to hold on to

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some support with your hand wall or behind a chair, I

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highly recommend that you do this. Now

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we must straighten our knees, this is a

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very important condition, and during the entire

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exercise we must not bend our knees,

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this is important. Now we transfer the weight to

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about one leg, so I

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transfer it to the left now. I’m trying to

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lift my hips and pelvis up the

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right side, this is to start again up down up

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down in order to do this the

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left side works, that is, I push my left leg

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as much as possible into the floor as if I were

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moving it down in order to lift the

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right side of the pelvis again up down

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note that the knee especially the

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supporting energies should be absolutely

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straight if you bend it a little and

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you start doing it like this it will be

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very bad so you need to do

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approximately 15 to 30 repetitions and

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after you do this this

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movement along train it after this,

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you linger in a position where

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one side of your pelvis is raised

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for about thirty seconds,

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I repeat again, it’s better to do this from a

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support, now we do the same on the

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other side and so raised, lowered,

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raised,

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lowered and you will definitely notice that

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here on the other side, there were

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others, there was a completely feeling that your

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body will work differently, everything

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inside will work completely

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differently, it is quite possible that

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you can lift some side less than the

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other, that is, you will

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definitely notice some asymmetry pay attention

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to the knee is not bent, and

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so once again I remind you, it’s better to do this

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exercise 15-30 times and after that

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hold in this position for a

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while and so that if you don’t want to

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train your balance, it’s better to hold on to a

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support and

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do this exercise preferably

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every day, but at least once or twice, and

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after that, move around somehow

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and feel how much

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more freely your hips,

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pelvis, and so on began to move, now the

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second level of performing the same

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exercise and the next level of

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performing the same exercise from a

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step, what -the elevation it could

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be a stack of thick books it could be

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some kind of stool a step in general you

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can always come up with something and

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as an example for balance I just

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took a spider you again can hold on

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to the chair by the wall for anything so we

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stand on step and

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now we begin to lower the leg, don’t forget

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that here the knees are straight below the level of the

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support, raised,

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lowered, raised, lowered,

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raised as if we were striving downwards with the heel,

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the load is all

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on the supporting leg and here on this

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area of the pelvis, don’t forget 15-30 times

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the movement goes as if in an elevator,

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up down up down, in no case

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to the side anywhere, did nothing like this

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15-30 times and hold it up a little, you can

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then hold it down a little and eventually

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find some kind of

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equilibrium position of the pelvis as a result of these movements.

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we do the same on the

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other leg; we

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began to

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mentally imagine that our pelvis is

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even and symmetrical in relation to the

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spine and now we begin to work

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in from

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up to down

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to up, and the

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first repetitions of this

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exercise will be from the same amplitude when

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you reach some 10 15 repetition,

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it turns out that you can lower the hip

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much lower and raise it a little higher,

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and

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now we do this movement

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15-30 times, at the end

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we held in this position by lifting

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one side of the pelvis and

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lowered ourselves.

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Now we have the next exercise of the

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same type, which we will perform

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from the position on on all fours,

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but again for this we need some kind of

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support, here’s some kind of cube, for example, well,

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I have a brick for yoga, again, you can

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take a few books, you can always

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find something suitable,

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we get on all fours and

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place the knee of one leg on a raised surface,

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follow so that the knee is under the

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hip joints of the knees and the other

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leg is also under the hip joint, the arms are

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under the shoulder joints, and now our

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task is

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to raise the knee of the working leg to the

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level of the knee of the leg that stands on the

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support and begin to move the pelvis up and

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down,

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up down,

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and it works in a completely different way the

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whole body, unlike the exercise that

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was just done in an upright standing position,

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this exercise works the abs and

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lower back muscles,

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if you have good core muscles, then

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this exercise is quite easy for you to do,

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if the abdominal muscles are especially not

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strong enough, then you will probably now

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sag in the lumbar region this

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should not be allowed

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now, I’ll show you in profile, this means this is the

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position when we bend in the

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lower back, this is wrong, this is

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wrong, we need to be in a neutral

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position and here we work up down up down up

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down even up down this exercise is

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probably one of the best from the series

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that ombre logo here you also need to

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do about 30 repetitions on each

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side and when you do it you

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will feel that the

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muscles of your hips and abs and

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lower back have been very heavily loaded,

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well, the lower back is the last place

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they are here, it rushes blood to the pelvic area,

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the lower back, this exercise is like the previous one.

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and all these exercises are very good

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for

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activating the area of increasing

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blood circulation in the pelvic area,

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therefore, with all the problems of congestion

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in the pelvic area, this is also

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very useful:

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we put the leg on the other side,

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position it correctly, we begin to work on the

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other side,

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again, you will definitely pay

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attention to how symmetrical and the

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amplitude of your movements is the same on

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one side to the other,

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usually when going up, you exhale while

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lowering down inhale

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exhale inhale I’ll stand in profile again

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if you suddenly think that I’m on the

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body tap too fast, you always do it at

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your own pace

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up down up

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down and you don’t turn your body behind

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your leg, that is, these are the kind of turns you do

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n’t need to do

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this exercise and it perfectly

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develops our entire pelvic area,

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it strengthens the abdominal muscles in the

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area of our hips, in general, I highly

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recommend 2-3 sets of about 15,

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there will be 20 repetitions great and finally

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we move on to the third exercise, the

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third exercise we will do while sitting

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on the mat and so we sit on the mat

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so that we can move

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along

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the leg slightly just bent the knees soft

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and now we will go through a

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very famous exercise on the buttocks

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forward and backward

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this the exercise very well improves

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the mobility of the pelvic area and

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increases blood circulation in this area;

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it is certainly, let’s say,

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easier and less therapeutically

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effective than the previous 2, but

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nevertheless it is very good for them to complete this

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series of

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therapeutic exercises

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that correct our position of

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our pelvis and

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will do well in such

00:13:55

there are about ten passes back and forth at the distance

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that the space in

00:14:00

which you train allows you,

00:14:04

now if you suddenly have no space at all,

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then you can just raise

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one and the other leg like this,

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lifting one buttock and the other from the floor

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and

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we’ll finish our complex with my favorite

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exercise that very often include

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their workouts at the end, it very well

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improves mobility, mobility of the pelvis,

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increases blood circulation in the pelvic

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area of the pelvic organs and very

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well enhances the wine connoisseur of the lower

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extremities, that is, it is indicated for

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varicose veins in particular, it

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also has a beneficial effect on the

00:14:52

joints and damaged by arthrosis of the knees

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and hips in the general sea of pluses, but

00:14:59

it looks a little

00:15:01

unusual, I usually call it this

00:15:05

quote from some poem from

00:15:07

Soviet times, a beetle fell and you can’t get up,

00:15:09

he’s waiting for someone to help him, that is,

00:15:12

not to be confused with the exercise, a dead beetle is a

00:15:14

different exercise, so we lie down on our

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backs, raise our legs, I’m forced to

00:15:20

lie down with you exactly like this so that you’ve seen how

00:15:21

it’s done, here we’ve raised our feet

00:15:24

towards ourselves, now look, we turn our

00:15:27

feet and like this, diagonally in one

00:15:29

direction, this is accordingly now in the

00:15:32

other direction

00:15:33

also once in one direction then it moves to the

00:15:37

other side and now we begin

00:15:39

to do such circles with our legs and the

00:15:43

pelvis moves from one side to the other

00:15:46

now to the other side

00:15:52

again changed sides the head may

00:15:57

lie on the floor may not lie again

00:16:06

well and do this exercise in your

00:16:09

pleasure as much as you want, you

00:16:12

like it, it is very useful; one thing you

00:16:16

can do is only, for example, in the morning or

00:16:19

evening in order to accelerate

00:16:21

blood circulation throughout the body, increase venous

00:16:23

outflow,

00:16:24

increase blood circulation in the lower

00:16:28

abdomen

00:16:30

in the area of internal organs and revitalize

00:16:33

your body after sleep, this exercise is

00:16:35

a little similar to one of the exercises

00:16:38

that I showed in my series of short

00:16:40

video shorts and it was called the

00:16:43

lower back sacrum there I just moved my

00:16:46

legs from side to side and a

00:16:49

lot of people wrote in the comments that

00:16:50

this is supposedly harmful to the lower back,

00:16:53

well, it can’t be done by those who have a hernial

00:16:57

process really if you have an acute

00:17:00

stage of the hernial process, of course you don’t

00:17:03

need to move your pelvis in this way,

00:17:06

but if you don’t have any more now, then you

00:17:11

have to do it practically anywhere, don’t

00:17:13

do it abruptly, you can always change the

00:17:16

amplitude and pace of the movement and

00:17:19

don’t and under no circumstances go into the zone of

00:17:22

discomfort and pain is the most important

00:17:24

rule and

00:17:25

this exercise, in addition to all those properties

00:17:29

that, well, its qualities that I

00:17:32

have listed, well, it massages very well,

00:17:35

warms up the area of the sacrum and lower back,

00:17:37

especially the sacrum, if anyone has

00:17:40

problems in the sacrum, then this exercise

00:17:43

just needs to be done literally every

00:17:45

day, friends, we have completed our very

00:17:48

short mini complex for

00:17:50

leveling the pelvic area, this is of course

00:17:53

only the first step in this direction, in

00:17:55

fact this work is very serious, but you

00:17:58

always need to take the first step in the

00:18:00

right direction,

00:18:01

so I am very happy, I wish to regularly

00:18:04

use these exercises in in your

00:18:06

practice or separately include it in

00:18:08

their own complexes, the last exercise

00:18:10

in general, take it into service every day,

00:18:12

do it every day, but be sure to follow

00:18:14

your feelings and if you liked

00:18:16

this complex, like it,

00:18:18

subscribe to our channel, watch

00:18:19

our other video complexes of which

00:18:23

we have a lot on the channel and expect there

00:18:25

will be a lot more

00:18:26

interesting things here ahead, Elena Smelyanskaya was with you

00:18:29

and see you bye

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Станьте спонсором канала, и вы получите доступ к эксклюзивным бонусам. Подробнее: https://www.youtube.com/channel/UCqrZgIRqR80erkSlldMlkvg/join Поддержка канала: PayPal: [email protected] https://buymeacoffee.com/elenasmelyansky 5457082224732334 ПриватБанк Сегодня мы будем с вами равнять таз. И пусть это словосочетание слишком просто, однако оно как нельзя ясно отражает суть тех действий и упражнений, которые мы предлагаем вам сделать в этом ролике. Умная 3D Тренировка для НОГ | 3 Упражнения для Стоп, Коленей, Бедер, Ягодиц | Разминка, Супер Связки: https://www.youtube.com/watch?v=fG0tnAPj21M Медицинская статистика утверждает, что у 97% взрослого населения земли таз перекошен в той или иной степени. Кроме того, перекос таза - это не только незначительная эстетическая проблема. Он приводит к значительным нарушениям в организме. И если у вас болит плечо, шея, колено, тазобедренный сустав, стопа или поясница, то вполне вероятно, что устранив перекос таза, мы сможем убрать и беспокоящую вас боль во всех вышеперечисленных местах. В нашем организме все взаимосвязано, поэтому, исправив перекос таза, мы начнём с этой "ниточки" распутывать клубок проблем со здоровьем, накопившихся в вашем организме в результате многих лет неправильной его эксплуатации. Тренировка на все тело дома | Лучшие упражнения на спину, пресс, ноги, руки и плечи за 2021 год: https://www.youtube.com/watch?v=1Cd31t0P6M8 Даже незначительный перекос таза вносит свой существенный вклад в развитие и усугубление артроза, коксартроза коленных или тазобедренных суставов, нарушает функционирование стопы. И каждый ваш шаг при даже слегка перекошенном тазе способствует излишнему и неестественному изнашиванию суставов ног. Поэтому выравнивание положения таза важно как для здоровья позвоночника, суставов, так и для здоровья всего организма в целом. Упражнения комплекса желательно выполнять несколько раз в неделю, соблюдая указанное в ролике количество повторов и подходов. 4-е бонусное упражнение комплекса многофункционально! Оно не только способствует улучшению подвижности таза и бёдер, балансировке положения таза по отношению к позвоночнику, но и отлично разгоняет кровь и лимфу по телу, служит для профилактики варикоза, разогревает, массирует крестец и поясницу. Как расслабиться, успокоиться, вылечить суставы и тело | Техника релаксации ДЫХАНИЕ СУСТАВОВ: https://www.youtube.com/watch?v=RK_hY8_yMXM Выполнять его можно как в комплексе с другими упражнениями, так и отдельно. Главное правило - не выходить из зоны комфорта в зону боли. Противопоказания: серьезные травмы и заболевания позвоночника и суставов ног, ожирение, нарушение мозгового кровообращения, для 4-го упражнения - обострение грыжевого процесса в позвоночнике, плохая координации движений и отсутствие базовых навыков владения собственным телом. Таймкоды: 00:00 - Зачем нам выравнивать таз? 03:57 - 1-е упражнение; 06:45 - 1*-е (вариант с подставкой); 08:50 - 2-е; 12:58 - 3-е; 14:23 - 4-е (бонусное); 17:46 - Заключение. Короткие видео: https://www.youtube.com/watch?v=L0Qwt1TLUjw&list=UUSHqrZgIRqR80erkSlldMlkvg Гармонизирующие практики: https://www.youtube.com/watch?v=A_qHF6I5ofg&list=PLqazG89_5WC6MqWgnXoGBKHRdV9iKddOv Плечи и руки: https://www.youtube.com/watch?v=Zc8VE_1_1X8&list=PLqazG89_5WC6t-UHNKqCjLn7Z-v_SRVEI Здоровье позвоночника: https://www.youtube.com/watch?v=pSg8rsN94Dg&list=PLqazG89_5WC5V4M0BYATbUF85_s_GDwNe Курс "Здоровое Утро": https://www.youtube.com/watch?v=bl13ATUvje4&list=PLqazG89_5WC5WpTmx6uU3xbapOZ52vibG Питание: https://www.youtube.com/watch?v=GjThm19PorU&list=PLqazG89_5WC67f25DM3S0SyX6gQoDKdlI Дыхание: https://www.youtube.com/watch?v=XkdgsLNt5Yg&list=PLqazG89_5WC4D2-R8Kmo7RWRJwzm-vPdK Здоровый и плоский живот: https://www.youtube.com/watch?v=AUonFQODQyc&list=PLqazG89_5WC6lxEvI1ThHhXuL47VrYjSS Ноги: https://www.youtube.com/watch?v=vnhMzyKqZiE&list=PLqazG89_5WC48c4Meh_1vc5RLLvu-q-3T Утренний комплекс. Бодрость, энергия, тонус: https://www.youtube.com/watch?v=0lnHlM5AxF0&list=PLqazG89_5WC5javj2jYcfolKMkEdp2qhz Око возрождения: https://www.youtube.com/watch?v=k166CBNXeek&list=PLqazG89_5WC70Qits_42vBkCyPpJdzV11 Суставная гимнастика: https://www.youtube.com/watch?v=0lnHlM5AxF0&list=PLqazG89_5WC7x0dWHEk3rHixjHiMptuiZ Брюшная помпа. Вакуумное полоскание живота. Вакуум: https://www.youtube.com/watch?v=tWuIo_07Zc4&list=PLqazG89_5WC4lq2OxCMjMqtFLap5dUuK0 Фитбол: https://www.youtube.com/watch?v=3V1FUYRimOc&list=PLqazG89_5WC5QHK21YrVtYnlAPERwnC9u Кор: https://www.youtube.com/watch?v=0hT7s1VV1-w&list=PLqazG89_5WC7ZMm8y-diOqE72tN8BP-_y Упражнение "Мертвый жук": https://www.youtube.com/watch?v=5UL-jdAVXhw&list=PLqazG89_5WC5-_J_V3hXXG6G8EInXczCu Подписывайтесь на наш канал: https://www.youtube.com/channel/UCqrZgIRqR80erkSlldMlkvg/?sub_confirmation=1 Наша страница в Facebook, где можно найти много полезной информации о фитнесе и питании: https://www.facebook.com/unsupportedbrowser Страница в Instagram: https://www.facebook.com/unsupportedbrowser

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