Vis on the door straighten and stretch the spine Bashny.Net

Vis on the door straighten and stretch the spine. Source: Mantak Chia. “Iron shirt Chi kung”

The main goal of this posture, as posture Training Structural Position of the Body in Focus on a Wall is more straight and elongated spine.

However, this difference poses hung on the Door is that the hands are in position on the head that tells the spine pushing time, significantly increasing its elongation (see Fig.).

Daily performance hang on the Door for several weeks will improve ozankand increase flexibility of the spine, a substantial lessening of chronic surge in the sections of the spinal cord and better understanding of the natural structural alignment of the parts and organs of the body.

In addition, this position will help you to better control the muscles of the lumbar, which is very important in the performance of many Taoist health exercises.





. Original position.

Roll a towel as a cushion and place it on the upper edge of the door. Rest your spine as tightly as possible to the end of the door; the line of the spine should be as flat as possible, without causing discomfort. Then follow the instructions for the exercise Training, the Structural Position of the Body in Focus (with the exception of the indication of the position of the hands).

b. The lower ribs and middle back.

Focus your attention on the lower ribs of the chest and the middle and lower spine. Raise your hands above your head, not allowing the spine to separate from the door end. Feel like lifting hands lower ribs bend.

V. Hands, forearms and shoulder girdle.

Higher grip for hanging towel edges, wherein at least a little by bending the elbows. Strongly pull the ends of the towel down using the strength of the shoulder girdle; at the same time try to pull the shoulders wider at the sides. Not ovisuite on a towel while supporting the weight of the body down.

G. Removing high voltage of the shoulder girdle

If you feel that the shoulders are too tense, hold down the ends of the towels to reduce the stretching of the muscles and tendons of the shoulder. If necessary, the elbow can be placed at shoulder level and even slightly below. If the towel is not long enough to do this, use strong rope. Gradually, increase the flexibility of your shoulder joints, you will be able to take up the towel higher and higher. In addition, increasing the flexibility of the shoulder girdle contributes to the first part of the exercise the Bridge.

D. Breathing exercise for a full pull of the spine.

Maintaining the position described above, do several cycles of chest breathing as described above in this Chapter. Due to this, the rib cage will expand, which in combination with the pulling movement of the hands will significantly extend the spine.

The feeling that the spine is stretched, will come to you almost immediately; however, after every five respiratory cycles it is necessary to move the pelvis, the lower and middle parts of the spine from the end of the door — this will further extend the cervical-thoracic spine. Then return the spine and pelvis to the starting position.

E. the Duration of employment.

If possible, try to spend at least one to three minutes. Stop exercise if you commence discomfort in the back. Excessive strain on the spine will not only facilitate its exercise and relaxation, but on the contrary make it more formal. Regular exercise, combined with the understanding of their real capabilities will allow you to very quickly achieve a significant extension of the spine and its correct position in the overall structure of the body.

well. The end of the exercise.

Ceasing to execute Vis on a Door, bring the feet to the door, and then stand up straight. However, do not go to the vertical position of the body, pushing the pelvis.

z. Full Vis on the Door.

After successful completion of items a-f you can try to completely shift the weight of his body on his hands. Gradually bending the knees, Sokolnice back along the face of the door until you feel that hang in the fully stretched arms. All other elements of the exercise similar to that described above.

 

 

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Keep the hang position until it suits you (even if you can last only a few seconds). Then slowly scroll down. In the process of performing the exercises continuously follow the muscles and ligaments of the shoulder girdle, the shoulders should provide primary support force; at the same time try to raise the shoulders as widely as possible.

This exercise allows to strengthen significantly the overall structure of the body and provides a significant stretching of the spinal column. It is not recommended to run a full vis on the door for those who feel strain in the muscles.

 

P. S. And remember, only by changing their consumption — together we change the world! ©

Source: qiclub.ru/mantak-chia-vis-na-dveri-vytyagivaem-pozvonochnik.html