🤳 👩🏼‍🎨 👩🏻‍🤝‍👨🏾 Charging Norbekov for the spine and joints: a set of exercises 🏇🏾 🐻 👩🏾‍🏫

Mirzakarim Sanakulovich Norbekov is the author of books on the healing technique of treating the spine and the body as a whole, a follower of alternative medicine. According to him, the basis for the treatment of many diseases by 99% is to normalize the psycho-emotional state of a person and only 1% in the system of physical exercises developed by him. Charging Norbekov, according to the author, helps in the treatment of joint pain, relieves hypertension and chronic fatigue syndrome, sets up an optimistic mood.

Description

According to his methodology, M. S. Norbekov calls the main goal of classes the disclosure of individuality in the fight against personal shortcomings and the self-improvement of the body and mind. The center organized by him developed methods that take into account age and gender. According to the author, this division is due to physiological and anatomical differences between men and women. Accordingly, charging according to Norbekov is selected for cervical osteochondrosis and other pathologies, taking into account the physiological characteristics of a person.

Gymnastics tasks

In his books, Norbekov has repeatedly said that it is impossible to achieve perfect physical shape and improve your health if you do not clear your mind. Regular training according to this technique helps only people with pure thoughts to heal their body and body.

The main tasks of charging Norbekov for joints and spine are:

personal development and increased self-esteem;
embodiment of creativity;
increase in both labor and social activity;
the formation of a positive attitude towards yourself, your body and faith in your own abilities.

Indications and contraindications

Classes in therapeutic gymnastics are shown to people suffering:

osteochondrosis;
intervertebral hernia,
vision problems;
depressed state;

Before starting gymnastics, you should definitely consult with your doctor, in case of pain or worsening of the condition of the lesson.

Charging according to Norbekov for the spine is contraindicated in people suffering from the following diseases:

pain in the spine;
during the period of bearing a child;
joint pain
various pathologies of the spine;
inflammatory processes;
during an exacerbation of diseases;
recent surgery;
a stroke or heart attack;
childhood;
nervous system problems;
pain at the time of exercise.

How to tune in?

The main condition before the start of articular gymnastics is the creation of a positive attitude. The repetition of certain exercises brought to automaticity does not bring any benefit to the body.

Therefore, before engaging in the therapeutic exercise of Norbekov, it is necessary:

relax the body as much as possible, up to the muscles of the face;
to weaken the tension of the internal organs to a slight feeling of languor;
create a positive, perhaps even fun attitude;
activate the body with a massage of the ears, they can be pulled and pulled up and down.

Exercise with Mirzaahmat Norbekov: gymnastics for the eyes

Before charging

Warm up is an essential part of any workout, it helps to warm up the muscles and significantly reduce the risk of injury.

A few warm-up exercises before charging Norbekov:

They stretch out their hands in front of them, clench their fists tightly and sharply unclench.
Slightly bend your shoulders forward and lift up, as if shrugging your shoulders, and return to the starting position.
Shoulders make forward rotations 4 times, then 4 times back.
The right hand is lifted upward and wound behind the back of the head, the left hand is wound behind the lower back, then the hands are changed.
Hands are placed on the waist, feet shoulder width apart, with the smooth rotational movements of the pelvis, you need to draw the number eight.

During classes, it is not recommended to listen to music, it is necessary to concentrate as much as possible on one’s own feelings, if for some reason it is impossible to train in silence, it is better to listen to natural sounds: birdsong, murmur of water and the like.

Activities for myopia, hyperopia, glaucoma

As with any alternative medicine technique, people are divided into two camps: those who are categorically against such modern methods of treatment, and those who have proved by personal experience that this helps. So among the many reviews of people who have tried classes for the eyes according to the Norbekov system, there are many enthusiastic responses and accusations of the futility of the method.

The key points of charging according to Norbekov should be noted:

during classes, you should keep your back straight, the author has repeatedly noted the importance of muscle corset and spine;
the mood for a positive result, and even better - to believe that the person is absolutely healthy.

A person suffering from myopia does not clearly see objects at a long distance and well near, far-sighted - on the contrary. The cause of the disease, both of these, is in poor focus. Eye gymnastics according to Norbekov trains the weakened muscles of the eyeball and adjusts the focus.

The term glaucoma refers to dozens of serious eye diseases, including:

increased eye pressure;
eye dysfunction;
damage to the optic nerve and its possible atrophy.

In some cases, medication is used, sometimes an operation is performed, cases are not uncommon when the disease is incurable. M. S. Norbekov claims that the gymnastics developed by him helps to cure eye diseases, and recommends performing exercises for prevention.

During gymnastics, the following principles must be followed:

each finger touch on the eye is performed in an upright position without rubbing;
the force of the necessary pressure is a cross between a light touch and a painful sensation;
all movements are done with the fingertips.

After the gymnastics complex is completed, a small acupressure of the face is recommended. Gently press along the wings of the nose, along the edge of the hair, press on the fossa in the area of the chin, between the eyebrows and in the temporal part.

Eye exercises

Complex charging (gymnastics) for the eyes with Mirzaakhmat Norbekov takes place as follows:

Keep your head straight without tipping back. Eyes rise up, mentally tending higher and higher through the forehead.
They keep their heads straight, their eyes look down, mentally continuing to move through their own throats.
To look away to the left, mentally continuing the movement through the left ear.
To look away to the right, mentally continuing the movement through the right ear.
The head is held motionless, in a circular motion of the eyes, they try to draw the largest possible picture. Begin the exercise from the lower left corner to the upper right, then from the lower right we go to the upper left. Then we do the exercise in the reverse order. After that, you need to quickly blink.
The head is motionless; inverted figure eight is drawn in front of the nose with circular eye movements. Just like in the previous exercise, moving from one corner to another and vice versa. After that, blink quickly.
The eyes are squinted at the tip of the nose and put a finger on it, fix the look, relax and look in front of you, while noticing the side objects, the eyes do not move.

Hand exercises

Exercise according to Norbekov for joints of the upper extremities includes exercises:

Stretch your arms in front of you, squeeze and unclench your fingers, focusing on actions.
Alternating hands, make sharp clicks with your fingers.
Make fan-shaped movements with your fingers, starting with the little finger, then in the opposite direction, starting with the thumb.
Shake hands.
Stretch your hands forward, brush down, then smoothly turn the brush up. Now the brushes are looking up and smoothly pulling them onto themselves.
Stretch your arms straight, palms down. Turn the brushes inward towards each other, then in different directions. Shake hands.
Fists make circular motion clockwise and counterclockwise.
Move your hands apart and bend so that the fingers rest on your shoulders, make circular movements in one direction and the other. Shake hands.
Make a mill with one other hand.
Straighten your back, arms along the body. We shift the shoulders forward, as if trying to close them, then back.
Lower the shoulders down, then lift up to the ears.
Concentrate on the shoulder joints and make circular movements with the shoulders forward, then back.
The back is even, hands are lowered down along the body, hands are turned inward toward themselves, then away from themselves. Shake hands.
The legs are shoulder-width apart, with the right hand take the left elbow and pull back at neck level. Do the same with the opposite hand.

Thanks to gymnastics, joints are flexed and blood circulation improves.

Charging for the back according to Norbekov

Leg exercises

The joint exercise of Norbekov for the lower extremities is aimed at improving mobility and includes such exercises:

Lightly spring, pull the sock down, then pull the sock towards you on the straight leg.
To stand upright, raise one leg, bending at the knee, turn the foot inward and then outward. Alternately strain and relax your leg.
Feet shoulder-width apart, lean forward and rest your hands on your knees. Do circular movements with your knees inward and then outward.
Clasp your legs, hands on your knees, lean forward and straighten. Turn your knees first to the right, then to the left.
Legs shoulder-width apart, raise the leg, bending at the knee, and with light springy movements to move aside, repeat the same with the other leg.
Feet shoulder-width apart, raise the leg bent at the knee and take it to the side, then lower it with the knee forward, repeat the same with the other leg.
The leg bent at the knee is directed to the side, make several circular movements, repeat with the other leg.

Kneading neck

Charging according to Norbekov with cervical osteochondrosis quickly relieves spasm in the neck. It is recommended for many pathologies of the spine. Gymnastics can be done during morning physical education or right at the workplace.

The set of exercises includes:

The head is tilted to the side, touching the right ear to the shoulder, then the left.
Repeat the first exercise, but now press your head on top with your hand.
Tilt your head forward until the chin touches the sternum.
Tilt your head back, trying to keep your chin up.
Make circular movements with the neck, describing a circle or a semicircle with the head.
Rest your chin on the sternum and slowly turn your head to one, then the other side.
Throw your head back and gradually pull up, alternately relaxing and straining muscles.

Gymnastics must be performed based on your own feelings. If neck pains are present, then exercises should be postponed until specialist advice.

Thoracic Exercise

Exercise according to Norbekov for the back and chest is aimed at relaxing the muscles and stretching the spine. When properly performed after exercise, a person feels light in movement.

The complex includes exercises:

Hands are pulled in front of them, locked and squeezed.
Hands start behind, connect, trying to reduce the shoulder blades as much as possible.
Alternately, raise one shoulder as far as possible, lower the other down.
Legs are motionless, perform turns with the body in one direction and the other.
The body is tilted to the right, trying to touch the floor, while the left hand is wound behind the head. Repeat in the opposite direction.

Lower back exercises

Charging Norbekov (joint gymnastics) for the lumbar spine is necessary for those who experience pain in this area, as well as for the prevention of radiculitis.

The following exercises are recommended:

Make full turns with the body 180 ° in different directions.
Lean forward and bend as much as possible, while the body is motionless.
Lean forward, arching your back with an arc, relax and fix the position for a minute.
Standing exactly make smooth wave-like movements, starting from the chin, ending with the knees.
Having adopted the lotus position, they make pendulum movements.

Results and effectiveness of the methodology

Most patients who performed the exercises noted a positive trend after just a few lessons. According to them, constant training improves the circulatory system, relieves stiffness and activates the muscles, and promotes rapid recovery after injuries.

To improve well-being, it is enough to engage in joint exercises according to Norbekov for 30 minutes a day. Each exercise is performed slowly, smoothly, without sudden movements. The range of activities includes actions aimed at improving vision, gait, memory and general well-being.

Charging Norbekov for the spine and joints: a set of exercises