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Stretch to Avoid the Stretcher

As we noted earlier, you are taller when you arise in the morning, because a relaxing night's sleep allows your spinal column to stretch. Why doesn't it stay this way through the day? Why the need for special exercises?

Ordinary activities of the average person, from student to executive, housewife to movie star, simply do not use the spine to its full amazing capacity. Nature constructed the human spine to withstand an enormous amount of activity, constant use and even abuse. It is this very endurance that renders the ordinary activities, and even strenuous ones, inadequate for stretching the spine. Years of walking, riding, sitting, bending, turning, (47) lifting and carrying have all made your spinal column so accustomed to bodily exertion that it is scarcely extended beyond the extremities of normal movement.

To a degree, Nature does replace the cartilage lost by constant wearing down, but there is rarely sufficient stretch of the spinal column in daily activities to separate the vertebrae the required amount. A little ground is lost each day, as in the case of Nature's restoration of tissue, blood, bone or anything else; this is, essentially, what is known as the process of ageing or growing old.

Nothing, of course, can bring the process of ageing to a 100% full stop. Unfortunately, most humans accelerate it by working against Nature, failing to obey Her laws. As we have discussed, the spinal column is a key factor in practically all of our life processes. That is why Spine Motion Exercises will not only stretch your spine, but also stretch your life, in years and in the living of those years to the full enjoyment of vigorous health and vitality.

It's a lean, exercised, fit horse for the long, successful race of life!

It's a lean, exercised, fit horse for the long, successful race of life!

Natural Spine Motion

Animals practice natural Spine Motion. For Example: watch a dog or cat arching their back that spreads the vertebrae. A cat will lower the forepart of its body (page 61), extending its forepaws far forward and often they will twist their head and shoulders. This natural Spine Motion is the chief reason why these animals have such unabated energy over so long a portion of their lives. A dog whose normal life is eleven years, for example, will not show any noticeable ageing signs until its eighth or ninth year, and some will stay youthful until they are called to heaven. We have a healthy (Eve) 20 year old and (Angel) 18 year old.

We all have seen examples of people who begin to show early ageing in their 30s and 40s, but human beings were designed to stay active and energetic far longer than people might think. The human structure is mechanically adapted for full energies and activities at 70, 80 and 90 which is clear when we see people who are hale, hearty and fit, a spring in their step, clear of eye and keen of mind though well past three-quarters of a century.

Let us determine the proper leverages on the spinal column, apply them daily or every other day and watch premature ageing disappear. Spine Motion is so simple in application that one wonders why such a basic principle of youthfulness was so long in the discovery.

To repeat, there is nothing in physiology that responds in such a quick and positive manner as the spinal column does, when gently but sufficiently extended to its full elastic capacity. The muscles cannot alone cause a movement; their formation and fixed position limit the motion as well. That is why long study has been required to devise just the movements that will bring the spine into sufficient elongation in two different planes or directions, so the effect will be similar to the flexing given a string of beads that is turned and twisted in the hands.

Keep healthy and youthful biologically with spine motion exercises and good nutrition.

The natural healing force within us is the greatest force in getting well. - Hippocrates, Father of Medicine

Spine Motion Exercises Benefit Entire Body

These spine motions have been studied to successful conclusion and achievement. They have been tested exhaustively by the careful experimentation on, and observation of, hundreds of persons.

Now, thousands of men and women have benefited by the marvelous stimulus of these Spine Motion Exercises. You may see and feel the results of spinal elongation and torque in a few weeks, often even in a few days. Even family and friends will notice the big difference almost as soon as you feel the effects yourself.

Remember how, as a boy or girl, it was only parental rules for rest, naps or bedtime that could cause you to cease activities and relax? That was because your nerves were fully insulated, protected and independent. There was a full supply of cartilage to prevent wear and tear of the longest day from impinging on any set of nerves. The young spine had not begun to settle.

You can restore that condition to almost 100% at any age, permitting active use of the trunk muscles by K49) these simple scientific exercises that impose no hardship.

Nerves are marvelously classified and grouped. We have learned how to concentrate in the building-up process in such fashion that vital organs can be helped separately and individually through Spine Motion, by exercising that particular portion of the spine from which the nerves that control these organs emanate.

Numbers of people, for example, have reported how these Spine Motions, especially #5 (on page 54), have given them magical relief from sluggish bowels, securing perfect regularity. This is due not only to relief from pressure on the nerves, but also to the fact that the motion of the pelvis aids elimination by making the large intestine twist and coil about and squeeze at the sharper turns where waste is so apt to accumulate.

Many such bonuses come from these Spine Motion Exercises. By scientifically stretching your spine, you will at the same time strengthen the muscles and ligaments supporting it, thus helping to hold the elongation and greatly improving your posture. Circulation and nerve energy will be stimulated throughout your body. Digestion will improve, as pressure on controlling nerves is relieved, and as organs become more firmly supported in correct position. You will breathe deeper, giving your body cells more of that priceless invisible food, oxygen.

Make Every Spine Motion Exercise Count

It is essential to put form into the performance of these exercises. The entire set of motions will not consume a consequential amount of time, nor will they cause more than momentary fatigue, so don't slide through them. Just as the routine movements of daily living are inadequate in keeping the spine limber and long, so would be a perfunctory performance of even these special movements.

You must throw a full measure of energy and enthusiasm into these Spine Motion Exercises, but don't overdo! For the first week or so, do the exercises slowly: feel your way, stopping short of the point of pain or Viv fatigue. You will find this point extending day by day, as nervous energy is released and muscles strengthen.

When you first start limbering up the back, you may have some muscle soreness, but don't stop exercising. After a few days of continuous daily periods of exercise, the muscle soreness will disappear. Soon, you will find great satisfaction in doing these spinal exercises and the beneficial effects will amaze you.

Now, let's get started! There are five main Bragg Spine Motion Exercises, each different in effect although similar in general aspects. Take a momentary rest between each one, but do the entire series.

Management and prevention of back pain begin by understanding the neutral spine position. Three natural curves are present in a healthy spine. The neck, or cervical spine, curves slightly inward. The mid back, or the thoracic spine, is curved outward. The low back, or the lumbar spine, curves inward again. The neutral alignment is important in helping to cushion the spine from too much stress and strain. Learning how to maintain a neutral spine position also helps you move safely during activities like sitting, walking and lifting.

- Medical Multimedia Group, at www.sechrest.com

Management and prevention of back pain begin by understanding the neutral spine position. Three natural curves are present in a healthy spine. The neck, or cervical spine, curves slightly inward. The mid back, or the thoracic spine, is curved outward. The low back, or the lumbar spine, curves inward again. The neutral alignment is important in helping to cushion the spine from too much stress and strain. Learning how to maintain a neutral spine position also helps you move safely during activities like sitting, walking and lifting.

- Medical Multimedia Group, at www.sechrest.com

Here Are Five Bragg Spine Motion Exercises:

Now, let's get you started with these five main Spine Motion Exercises. Each one is different in effect, though they all effectively stretch your spine for better health. Take a momentary rest between each one, but do the entire series.

Spine Motion Exercise #1

Figure 1, Position 1

Figure 1, Position 2

This first Spine Motion applies specifically to nerves that affect head and eye muscles. A reflex of the same motion affects a set of nerves that go to the stomach and bowels. Thus, in one movement, we attack eye strain, headache, indigestion and poor assimilation.

Lie face down on the floor. Now, rise to an arched position in which you rest on hands and toes with the back highly arched (see Figure 1, Position 1). The pelvis will be higher than the head. Feet are spread about 15 inches apart. Knees and elbows must be kept stiff.

Now, drop the pelvis almost to the floor (See Figure 1, Position 2). Remember: keep elbows and knees stiff (this is essential to impart the proper spinal stretch). As you lower the back, throw your head back; raise it sharply as you lower the body. This is not a fast motion; take time in its execution. Dip to the extreme low, rise high again, arching the back all you can; down again . . . up, and down. If you do this motion correctly, you will find that a few times are enough. If only you could see what is going on along the spinal column during this jackknife action, you would know the relaxation and great relief imparted to the nerves all along the line.

Cats are graceful, coordinated and instinctively stretch to keep muscles tuned and joints flexible. Notice howcats feel the stretch, testthe tension, relax and focus on the stretch. Order famous book, Stretching, by Bob Anderson, World's top Stretching Coach and Bragg follower. His wife did these sketches. Bob also gives Bragg Breathing Exercises at his sports seminars. www.stretching.com

This second Spine Motion is designed to stimulate the nerves leading to the liver and kidneys. It can bring relief from many of the nervous conditions that are manifested in subnormal functioning of these vital organs. A sluggish liver and nonelastic kidneys, prematurely aged, for which there is no real excuse, will respond with surprising swiftness to spinal torque or twist. This exercise helps bring these organs quickly to a healthier state of vigorous function.

This motion starts in the same arched position as #1 (Figure 1, Position 1): face down, weight resting on hands and toes, back highly arched, elbows and knees stiff.

Now, swing the pelvis slowly from one side to the other, to the very limit of your ability in each move to the right, then to the left, back and forth (Figure 2, Position 2). This motion should be done slowly. Always think of the s-t-r-e-t-c-h we must give the spinal column.

At first, you will find this motion tiring. It will grow steadily easier to do, not so much because of muscular development as because of vastly improved nerve organization. It should never become perfectly easy. This is more than a simple swaying of your body; you must make every one of the long row of vertebrae pull away from those adjoining them.

Researchers have discovered that the more healthy habits an individual practices, the longer they live and the healthier they are! - Elizabeth Vierck, Health Smart

People who follow healthy living habits in early adulthood spend less time coping with disability in the years before their death. - Stanford University

People who follow healthy living habits in early adulthood spend less time coping with disability in the years before their death. - Stanford University

Nature's Wonder Working Phytonutrients Help Prevent Cancer

Make sure to get your daily dose of these naturally occurring, cancer fighting biological substances, that are abundant in apples, cabbage, onions, garlic, beans, legumes, soybeans, cauliflower, broccoli, citrus fruits, etc. The winner is the tomato, which alone contains about 10,000 different phytochemicals!

Nature's Wonder Working Phytonutrients Help Prevent Cancer

Make sure to get your daily dose of these naturally occurring, cancer fighting biological substances, that are abundant in apples, cabbage, onions, garlic, beans, legumes, soybeans, cauliflower, broccoli, citrus fruits, etc. The winner is the tomato, which alone contains about 10,000 different phytochemicals!

In this third Spine Motion, the entire spinal column is flexed from top to base. Every nerve center is stimulated. The pelvic region is specifically helped. This motion also strengthens those muscles attached to the spine that are most helpful in retaining the vertebrae in this improved, elongated position, stimulating the growth of the intervertebral cartilage.

Take a new starting position for this motion. Sit down on the floor; then, raise the pelvis up by placing hands at sides (palms down) and drawing in feet about 12 inches. You are now resting your weight on the flats of your hands and feet, with pelvis and back up off the floor.

Raising the body, let the spine be horizontal as you finish the upward movement (see Figure 3, Position 3). Now, go down to the starting position, but lowering (53) yourself to just above the floor. Go up once more, then ^^^ down, etc. Two of the many remarkable benefits are the strengthening of the muscles and the spine.

Bragg Posture Exercise Gives Instant Youthfulness

Before a mirror, stand up, feet ten inches apart, stretch up spine. Tighten buttocks and suck in stomach muscles, lift up rib cage, put chest out, shoulders back, and chin up slightly. Line body up straight (nose plumbline straight to belly button), drop hands to sides and swing arms to normalize your posture. Do this posture exercise daily and miraculous changes will happen! You are retraining and strengthening your muscles to stand straight for health and youthfulness. Remember when you slump, you also cramp your precious machinery. This posture exercise will retrain your frame to sit, stand and walk tall for supreme health, fitness and longevity!

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