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0:00

Вступление

1:00

Упражнение: "Кошка"

3:50

Упражнение: "Кобра"

4:55

Упражнение: "Отведение руки"

9:50

Упражнение: "Кобра"

11:05

Упражнение: "Скручивание колена"

14:07

Упражнение: "Скручивание двумя ногами"

15:04

Выводы

How to save the knee from wear with the help of tapes | Dr. Demchenko

How to save the knee from wear with the help of tapes | Dr. Demchenko

Channel: Доктор Демченко

Владимир Демченко о коленях, стопах и связках

Владимир Демченко о коленях, стопах и связках

Channel: Спорт-Марафон

Перкуссионный массаж. Техника вибромассажа СТОПЫ и ГОЛЕНИ | Доктор Демченко

Перкуссионный массаж. Техника вибромассажа СТОПЫ и ГОЛЕНИ | Доктор Демченко

Channel: Dr. Demchenko

Выход из депрессии за 15 минут — Йога для начинающих.

Выход из депрессии за 15 минут — Йога для начинающих.

Channel: Unagrande YogaClub

Торчат лопатки? Плечи на разном уровне? Что делать, если ничто не помогает? | Доктор Демченко

Торчат лопатки? Плечи на разном уровне? Что делать, если ничто не помогает? | Доктор Демченко

Channel: Доктор Демченко

Владимир Демченко против мифов о больной и здоровой спине // Наука против

Владимир Демченко против мифов о больной и здоровой спине // Наука против

Channel: RTVI Развлечения

Упражнения при поясничном остеохондрозе

Упражнения при поясничном остеохондрозе

Channel: Григорий Игнатьев

Зачем нужен такой массажер и как его выбрать?

Зачем нужен такой массажер и как его выбрать?

Channel: Бег Вреден

доктор демченко

демченко

остеопат

демченко владимир сергеевич

спортивный врач

подиатор

травматолог

как избежать травм

тренировка

упражнения

боль

лечим

доктор

врач

спорт

владимир демченко

йога

йога для всех

адекватная йога

простая йога

йога на каждый день

йогаа для начинающих

йога для спины

йога для позвоночника

йогаа для спины

йога каждый день

йога просто

00:00:01

today we, together with Sergei, will

00:00:03

show you a magnificent complex for the

00:00:06

health of the entire spine and it will be a

00:00:08

complex of adequate yoga. Hello

00:00:11

Seryoga, tell us a little about this

00:00:12

complex and the task was to create a

00:00:15

complex for the treatment and prevention of, and

00:00:17

most of all, the spine but no longer than 15

00:00:21

minutes because 15 minutes is some kind of

00:00:23

cornerstone for a modern

00:00:25

person, more is too much, it’s better

00:00:27

to lie on the couch, and as I understand it,

00:00:28

all the exercises in this complex are

00:00:30

scientifically proven, and now a lot of

00:00:34

research is being carried out on yoga on its

00:00:35

effect on the body. treatment of back pain

00:00:38

and yoga is already considered a new

00:00:40

medicine against all diseases of

00:00:42

mankind great let's go let's go everyone

00:00:46

[music]

00:00:51

[applause]

00:00:52

exercises are performed from a lying position

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some exercises are performed on the

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knees so if your knees are bothering you,

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put an

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extra pillow first exercise

00:01:03

cat palms are under the shoulders

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knees are located under the pelvis, we perform

00:01:10

carefully

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twisted spines, that is, first

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tilt the pelvis back,

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round the lower back, thoracic head,

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then tass the lower back, thoracic head,

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do not try to immediately reach the maximum

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amplitude, gradually increase the

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movement in the lumbar and thoracic

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spine

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if, during the execution of some phase,

00:01:39

you experience painful sensations simply do not

00:01:42

increase the amplitude, work until

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pain occurs,

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the exercise is performed in the rhythm of breathing,

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inhale, bend over, look forward,

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exhale, rotate the pelvis, rounding the lower back,

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thoracic region, bend over like a

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cat

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into a house,

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and here there are two options, perform

00:02:18

either three minutes or about 30 cycles,

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as it is now do it with me, then

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just repeat the movement after me,

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we try to make the movement go in a wave tass

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lower back thoracic region head tass lower

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back thoracic region head if they

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leave your hands, at some certain

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moment you can move to the forearm and

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continue doing the exercises,

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try not to speed up the exercises and rhythm and

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breathing are not needed here, how to

00:03:29

make it faster in fitness,

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here you just need to carefully perform

00:03:33

the movement so that

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movement occurs in all segments of the spine;

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finish this exercise; lie down on

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your stomach; put your hands in front of you and push off with

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your hands; try to bend your lower back;

00:04:03

Vinyasa Cobra or Vinyasa Bhajan Gasana

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if you do you feel comfortable in this

00:04:13

position do you move your arms a little

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closer to your shoulders

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do 10 repetitions 1 2 go

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up

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34 go down

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okay this exercise is also over

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turn over on your side bend your

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knees fix them with your lower hand as you

00:05:03

exhale stretch forward with an inhalation

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stretch your shoulder blade we will hand back

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exhale forward inhale back

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perform the exercise in the rhythm of breathing do not

00:05:25

speed up do not play with

00:05:41

time 35 minutes or 30 cycle there is

00:05:49

no task here to lower your hand to the floor from

00:05:54

there is a task to

00:05:55

slowly carefully control your

00:05:58

position by twisting

00:06:18

if during such twists you

00:06:19

experience uncomfortable sensations this in the

00:06:22

thoracic or lumbar region, just don’t

00:06:24

move your hand very far, you

00:06:31

need to do it slowly in order to

00:06:34

constantly control the position of the topic

00:06:36

and prevent pain from occurring if you

00:06:40

do it regularly, the

00:06:45

amplitude of movement will increase, you

00:07:01

don’t need to try to repeat it completely and

00:07:04

completely with my weave, you work in

00:07:08

the salon comfortably

00:07:18

if you are uncomfortable holding head and weight,

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then use a pillow,

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finish the last one and there is no level,

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turn over to the other side again,

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fix the knees with the lower hand, begin the

00:07:41

twisting movement,

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sometimes during the execution of movements

00:07:51

some crunching clicks may occur and

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do not scare the spine,

00:08:09

do not forget about breathing, inhale,

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the hand goes back with an exhalation, breathing this is

00:08:22

one of the important components of yoga to

00:08:46

whom this complex may seem

00:08:48

boring, but it is very good to perform

00:08:52

in the evening after a hard day at work,

00:08:55

you can slice of dim the lights and

00:08:58

move calmly and comfortably, I hope

00:09:05

that you will be able to find 10-15 minutes

00:09:07

for the most precious thing you have for

00:09:10

your spine, the

00:09:44

last cycle of exercises, turn over

00:09:50

again onto your stomach again, arms in front of you and

00:09:54

push off with your hands, try slightly

00:09:57

seller

00:10:04

degree of extension of the elbow joints

00:10:07

controls the flexion of your lower back

00:10:10

if it is comfortable, move your palms closer

00:10:13

and rise to a discomforting

00:10:17

state, if the uncomfortable state

00:10:20

occurs immediately on the motor, arms a little

00:10:23

further if you feel uncomfortable lying down on

00:10:27

the stomach, use a small pillow so

00:10:30

that the lower back does not go into a strong

00:10:32

deflection, inhale for

00:10:45

2 seconds, go up and exhale, go up for 2

00:10:49

seconds, go down 10 repetitions

00:11:02

well, turn over onto your back, it’s very

00:11:05

simple, just roll

00:11:07

over your hand and come back, the mat is the

00:11:11

next exercise, arms to the sides,

00:11:15

place the heel of your right foot on the left knee

00:11:18

and begin to twist in one other

00:11:21

direction, there is no goal here to lower the knee

00:11:26

to the floor,

00:11:27

eat together slowly and calmly while

00:11:29

twisting, you

00:11:33

can additionally help the folds of the

00:11:36

head, the legs go in one direction, the head

00:11:39

rotates in the other,

00:11:52

trying not to squeeze the knee out, but simply

00:11:56

return it from the final position, the

00:11:58

central one

00:12:06

is good during this

00:12:08

exercise, it may come off, this is

00:12:10

normal if there is insufficient mobility of the

00:12:19

lumbar spine, the

00:12:21

shoulder can also come off, this is

00:12:24

normal,

00:12:46

well change legs now the heel of the left

00:12:49

leg to the knee of the right and continue with

00:12:52

soft twists,

00:13:19

I remind you once again that you do not need to

00:13:21

force yourself and try to remove the

00:13:23

knee before semi this is not the goal if you

00:13:27

do it regularly, but you yourself

00:13:29

will achieve health from it will not improve.

00:13:39

Our latest research shows

00:13:43

that he performs the complex every day and

00:13:48

after two to three weeks the pain in the spine

00:13:53

goes away or significantly decreases

00:14:08

and the last exercise is heel 100 on the

00:14:12

width of the mat

00:14:13

and twisting with both legs already

00:14:58

perform this complex every day

00:15:00

regardless of the time of day or more

00:15:02

your spine will be abandoned perform this

00:15:05

complex every day if you have

00:15:07

back pain and if you have already cured it and feel

00:15:09

a lot of strength, Sergey has an excellent

00:15:12

online group on power yoga, look at

00:15:16

description for the video bye everyone

00:15:21

[music]

Description:

Йога. Обычно это слово вызывает у нас ассоциации со сложными позами, доступными только после многих лет тренировок, гибкостью за гранью возможного и вообще "не для всех". На самом деле она проще чем кажется. Адекватная йога - йога с научным подходом. Ее главное отличие от древних практик в том, что ее преподают не йоги, а врачи. Люди с многолетним опытом в медицине протестировали и выбрали те упражнения, которые имеют наибольший положительный эффект и доступны всем. В этом видео Сергей Манидичев проведет 15-ти минутное занятие, после которого Ваша спина и позвоночник скажут вам: "Спасибо" 📎Ссылки: Курс Адекватной Йоги от Сергея Манидичева - http://yogatherapy.ru/66735.html Курс для тех, кто хочет углубить и улучшить свои навыки йоги - http://yogatherapy.ru/66734.html Так же с вопросами про занятия можете писать на почту: [email protected] 📆 Записаться к доктору можно тут: Сайт: http://drdemchenko.ru/drdemchenko/ Телефон: +7(977)815-13-63 Адрес: Москва, ул. Строителей 10/9 📱 Telegram: https://t.me/demchenkodr 📷 Снял и смонтировал: https://t.me/paliferoun Подпишись на канал, чтобы не пропустить следующее полезное видео! 📑Содержание: 00:00 - Вступление 01:00 - Упражнение: "Кошка" 03:50 - Упражнение: "Кобра" 04:55 - Упражнение: "Отведение руки" 09:50 - Упражнение: "Кобра" 11:05 - Упражнение: "Скручивание колена" 14:07 - Упражнение: "Скручивание двумя ногами" 15:04 - Выводы

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