Anna Kurkurina: collar area of the back withers: video training, exercises, exercises, gymnastics

Anna Kurkurina (neck area): no headaches

The causes of headaches may be problems with the collar area of the back. Due to the accumulation of salts and fatty deposits in this place, the normal circulation of blood vessels leading to the head becomes difficult.

People who lead a sedentary lifestyle and those who spend a long time in one position, for example, at a computer, are most susceptible to such problems. In such cases, the neck and back are at risk of developing diseases associated with degenerative changes in the spine.

Anna Kurkurina: collar area of the back withers: video training, exercises, exercises, gymnastics from her. All this can be found in this article.

Anna Kurkurina has developed physical exercises designed for the collar area, which will help get rid of debilitating pain in the head, withers and neck.

Interesting fact! Anna Kurkurina is a famous Ukrainian athlete and coach. She is a world champion in powerlifting and has a large number of records.

Conventional exercises are rarely aimed at working out this collar area. But to ensure the normal condition of the shoulder girdle and neck, special exercises for this area are required.

Exercises must be done standing:

The shoulder moves back and forth. In this case, the scapula is retracted to the spine as much as possible. Runs for 2 minutes. Dumbbells in hands. The body is held straight.
At the end of the exercise, be sure to stretch your neck as much as possible. To do this, lower your head down and place your hands clasped in your hands on the back of your head. Try to raise your head, but your hands should prevent this. You should feel the tension in your neck muscles. 10-15 seconds are enough for this.

Regular exercises will help get rid of salt deposits in the collar area of the back and withers. See below for the necessary exercises, exercises and gymnastics. In addition to improving the motor ability of this part of the skeletal system, the overall well-being and functioning of the brain changes.

Exercises:

The shoulders and withers are worked on. The arm is bent and the elbow is pulled back as far as possible. Each hand makes a movement for 1 minute. When finished, stretch for 10 seconds. You can hang on the horizontal bar or, squatting slightly and lowering your head, place your hands under your knees.
The arm with the apparatus, for example, with dumbbells, is bent at the elbow joint, raised to the side and pulled back. The shoulder blade approaches the spine. Only the elbow rises to shoulder level.
Stretching. Straight arms raised above your head. Bend slightly at the waist. One leg is extended forward to the distance of the foot, resting on the floor. Knees slightly bent. If it is difficult to maintain this position, you can put your hands on your head. After 20 seconds, slowly rise and change legs.

Remember! By devoting 10 minutes of daily time to exercise, you can forget about headaches associated with impaired blood supply.

Reasons for the formation of withers

Article on the topic: “Anna Kurkurina: collar area of the back withers. gymnastics, exercises, exercises” from professionals.

A sedentary lifestyle affects the entire body, but most of all – on our collar area of the back, where unnecessary baggage from salts and fat deposits accumulates. Even fitness enthusiasts are aware of these unpleasant manifestations, because strength training rarely targets this particular area.

The collar area needs our attention, and Anna Kurkurina knows this well, inviting her fans and followers to do the exercises for the withers presented in this video. Fun, with witty remarks and a lot of useful recommendations on how to remove the withers, she conducts a training session together with the audience and those who decide to take care of themselves on the other side of the screen.

The peculiarity of these trainings is that it is advisable to conduct them daily. A few minutes a day to forget about the withers - agree, it’s worth it!

Often a problem requires a complex solution. Therefore, in the second video, Kurkurina talks about massaging the withers area.

Physical exercise and exercise are a necessary condition for good human health in general. It is extremely important to be guided by the opinion of an experienced specialist in the correct selection of such training.

Indeed, often, not only pain in the back and neck, but even headaches, are associated precisely with pathological processes in the withers.

Anna Kurkurina is a professional fitness trainer, known not only in our country, but also abroad. She is the author of many popular techniques for developing the back and collar area. The beneficial effects of Anna Kurkurina’s exercises were felt by many of our compatriots and users of the World Wide Web.

The withers are a very unpleasant neoplasm in the area of the 7th cervical vertebra. This pathology occurs when the connective tissue becomes denser with deposits of salts and fatty tissue.

Factors that provoke the occurrence of such a neoplasm include:

Sedentary and sedentary lifestyle
Incorrect posture
Lack of proper physical activity on the cervical area
Age, after 35 years.

Withers is not only an aesthetic problem, but also a physical one. This neoplasm mainly affects women after 35 years of age. The appearance of such a “hump” causes a lot of troubles of a psychological nature, in the form of all kinds of complexes and self-doubt.

Also, with the appearance of the withers, unpleasant symptoms arise such as:

Headaches of unknown etiology. Often, doctors find it difficult to find out the cause of headaches. Such pain appears as a consequence of impaired blood circulation in the collar area. As a result, normal blood circulation in the brain is disrupted. To get rid of painful prolapses, you just need to disperse the blood in the collar area with the help of training developed by Anna Kurkurina.
Pain and unpleasant crunching in the neck area. Caused by salt deposition in this area.
Limitation of mobility. Fatty tissue and salts make the area of the neck painful and limit mobility.

To prevent this from happening, due attention should be paid to disease prevention. A set of workouts developed by Anna Kurkurina will help prevent tumors, as well as keep not only the neck area, but also the entire back in proper physical shape.

Training for the collar area and back will not take much time. Therefore, such exercises are suitable even for very busy people. Everyone can devote just a few minutes a day to their own health.

The exercises do not require any special material costs. For training you only need dumbbells.

To achieve better results, be sure to use massage in combination with exercises, which an experienced fitness trainer will also tell you about.

If time has already passed and the withers have already appeared, do not despair. Gymnastics by Anna Kurkurina will correct this pathology. Her technique was developed not only for preventive purposes, but also for therapeutic purposes. And the result will not keep you waiting after the first training. This is evidenced by numerous reviews from grateful fans.

Gymnastics for the collar area and back withers Link to main publication

Hi all. Withers on the neck - why is it dangerous, and how to get rid of it? To solve this problem, there are special exercises and folk recipes. Read to the end and you can choose the right exercises and recipes for yourself.

Let's move more!

The reasons for the appearance of withers on the neck are primarily a sedentary lifestyle, excessive muscle tension, and incorrect posture. For the time being, it does not make itself felt, so people do not pay attention to it. Most often, the scruff appears in women who have crossed the 35-40 year mark.

Just don’t follow absurd advice, such as rolling with a rolling pin, placing jars, or giving a strong massage. By following these “recommendations”, you can move your discs, thereby greatly harming your health.

The advice is not without logic - do not drag on the burden of the past, that is, you need to forgive all grievances and get rid of a depressive state.

The simplest complex

The simplest exercises will help you get rid of the withers. Start doing them today, without delay, even if you have a hernia in this part of the neck.

Here is the simplest complex:

"Yes Yes Yes". Nod your head as if you are saying “Yes.”
"No no no". Move your head as if you are denying something.
"Oh no no no". You need to move your head as if you are not happy with something and say: “Ay-ay-ay, what are you doing...”

Most importantly, perform these exercises with a small amplitude. There is no need to shake your head too much; movements should be smooth and barely noticeable. When the neck gets used to this amplitude, you can gradually increase it. The session consists of 30 repetitions of each movement daily. This complex must be done throughout your life.

Swimming will help with scruff enlargement. Perhaps this is the sport that is indicated for people with spinal problems. After 6 months of regular exercise, you will see positive results.

Advice from a respected doctor

Dr. Bubnovsky assures all women that removing the widow’s hump is possible if you take this goal seriously. His exercises are aimed at removing the withers without surgery.

To fight the scruff of the neck, you need to actively work with your arms and shoulders. It is these exercises that will help remove fat in the cervical region. These are movements of the shoulder joints in different directions in the amount of 20-25 movements with each shoulder.

Swing straight arms forward and backward.
Swimming crawl at tempo.
Swimming on your back with wide swings of your arms back.
Take an expander, stand with your feet in the middle, and pull it up by the handles with your hands through the sides. Don't slow down.

Sergey Bubnovsky advises breaking down fat with active movements.

Strength exercises improve blood flow, which means nutrition of all tissues and organs. Plus, a massage after each session can break up the fat deposits that form in the scruff of the neck. Two or three weeks and no withers!

Self-massage

After you have warmed up your body in a warm bath, perform a light massage of the collar area.

Lubricate your hands with ointment, the recipe for which is written below.
Place your palms on the nape of the neck, stroke it from top to bottom 7-10 times, but not too hard.
Using your fingertips, perform precise rubbing movements from the back of your head to your shoulders. If you feel pain points on your forearms, work them with light pressure.
Using circular movements, knead the entire back of the neck, alternately with your right and left hands. Move from the back of your head down.
Squeeze the skin with your entire palm, knead the entire neck, especially the withers. The movements go from the back of the head down.
Use your entire palm to squeeze the skin on your neck and forearm.
Use stroking and soothing movements.

Traditional medicine against the “widow’s mound”

A folk remedy, as always, will help cope with this problem, the main thing is regularity.

Recipes:

Add 20 drops of propolis tincture to a third of a cup of castor oil. Mix well. Rub into your neck several times a day. This composition is good for self-massage.
Take 3 tbsp. l. milk, honey, 3 bay leaves and 1 onion. Chop the bay leaf, grate the onion, mix everything. Place the resulting mass on the fabric. Apply the compress to the tubercle for 30 minutes.
Make a very effective ointment: buy heparin and troxevasin ointments at the pharmacy, mix, rub into the problem area daily.
Honey compress: take a quarter cup of vodka and honey, stir well. Rub the mound with this mixture every day and immediately wrap yourself in a warm scarf.
Make a cake from medicinal clay and wrap it in cotton cloth. Apply to the scruff of the neck and leave for 1 hour.
Mash fresh leaves of the golden mustache and apply to the back of your neck.
Mix 1 raw egg with 3 tbsp. spoons of olive oil, add one-third cup of turpentine and 6% table vinegar. Apply the resulting product to the scruff of the neck, leave for half an hour, and rinse with warm water.

Removing the “widow's mound” with Anna Kurkurina

Anna Kurkurina helps women have fun parting with the fat that has formed at the site of the 7th cervical vertebra.

The collar area really needs attention, so Anna invites everyone to do a series of simple exercises. Fun, with a lot of useful recommendations, she conducts training together with the gym and those who have decided to get rid of the unsightly lump on the neck forever.

Reasons for the formation of a lump on the neck

The scruff of the neck is most noticeable in obese older people. There are good reasons for this. It is obesity, that is, excess weight, due to overeating and a sedentary lifestyle, that is the main cause of the formation of withers. In addition, the risk group includes the following factors:

sedentary work in an office or in production, spending a long time in one position: in front of a computer, screen or remote control,
irregular physical work, excessive sports activities,
spinal injuries,
curvature of the spine, incorrect posture,
stress, nervous breakdowns,
physiological and hereditary characteristics of the body,
smoking,
elderly age.

passive lifestyle;
poor posture, stoop;
long work at a computer desk;
nervous overload.

Anna Kurkurina: warm-up before training

To prepare for classes, you should warm up the muscles in the neck and shoulders. Movements should be light, without tension.

The following exercises must be performed:

Warm up the withers muscles for a minute, raising your shoulders at a fast pace. The head is lowered down.
For the next 2 minutes, the same movement is done with weighting alternately with one and then the other shoulder, but not up and down, but diagonally. To do this, you can pick up dumbbells, books, and water bottles. Please note that the arm should not bend. In this case, the shoulder is retracted as far back as possible and rises up.

Exercises for osteochondrosis Anna Kurkurina

Have you been trying to heal your JOINTS for many years?

Head of the Institute for the Treatment of Joints: “You will be amazed at how easy it is to cure your joints by taking the product every day for 147 rubles...

Osteochondrosis is a chronic relapsing disease that occurs against the background of constant destruction of the vertebrae and intervertebral discs.

Depending on the location of the vertebral structures that have undergone degenerative changes, cervical, thoracic, and lumbosacral pathologies are distinguished. The leading symptoms of osteochondrosis are pain, the severity of which increases with physical activity, and stiffness of movement.

The clinical picture often includes vertebral signs: headaches, surges in blood pressure, decreased visual acuity and hearing.

Head of the Institute for Joint Treatment: “You will be amazed at how easy it is to heal your joints by taking every day...

General recommendations

Meaning for humans

The lump in the collar area looks like a fold of fat or cartilaginous formation. It is easy to feel and diagnose yourself. The withers are located between the 6th and 8th cervical vertebrae.

In fact, in the initial stage it is a clot of lymph.

At this stage, timely measures can completely eliminate the disease and prevent its serious complications.

Then osteochondrosis develops: the trapezius muscles become asymmetrical, the vertebrae experience uneven loads, blood circulation and lymph exchange are disrupted. There is an active accumulation of lymph and adipose tissue, destruction of intervertebral tissues, stiffness of neck movement, crunching in the spine, numbness of the fingers, dizziness and, as a result, pain.

Pain is a symptom that finally forces a person to see a doctor and hear a disappointing diagnosis: osteochondrosis or, even worse, a herniated cervical vertebrae. The danger of this disease is often underestimated. Osteochondrosis can cause very serious vascular diseases. Blood supply and venous outflow are disrupted, which affects memory and mental abilities and causes severe headaches.

Folk recipes

It is worth noting that these recipes themselves can only help in the initial stage. But as an addition to exercises, they will work well. Here are the recipes.

mix liquid honey and vodka in equal proportions, rub the withers, cover with a gauze cloth and wrap with a scarf. The duration of the procedure is 2-3 hours, the length of the course is 14 days;
steam 3 bay leaves, chop, grind the onion through a meat grinder, mix the resulting ingredients with milk and honey (3 tbsp each). Make a compress for 30-40 minutes;
2 tbsp. l. mix castor oil with 10 drops of propolis alcohol tincture, rub into the withers or use as a massage product;
A chicken egg compress, 3 tbsp, will help reduce the lump. l. vegetable oil, 50 ml of turpentine and 50 ml of vinegar 6%. Rub the problem area, rinse with warm water after 20-30 minutes.

Prevention of the formation of withers in the collar area is body weight control, moderate physical activity, and an active lifestyle.

Panacea for deposits on the neck

The appearance of the withers, as mentioned above, begins with deformation of the muscles supporting the spine. The health of the cervical spine depends on their condition and the elasticity of the ligaments.

The easiest way to prevent the accumulation of lymphatic fluid is with daily exercises and special exercises, but even if osteochondrosis is already present, this is not a death sentence. There is an effective technique that can be used to successfully treat the collar area of the back - the withers. An excellent exercise, a set of exercises developed by the famous fitness trainer Anna Kurkurina, can save you from problems. Together with massage, physiotherapy and medications, exercise can restore mobility and activity to the joints and muscles of the spine.

The name of Anna Kurkurina is known far beyond the CIS countries. Her methods of treating the spine are recognized as very effective and recommended by leading neurologists and traumatologists; her video “Bright morning with Anna Kurkurina” is extremely popular and is intended to help millions of people suffering from osteochondrosis and simply wanting to get rid of the hated withers on their neck.

Any set of physical exercises begins with a warm-up:

Light movements should warm up the muscles of the neck and shoulders. For one minute, quickly raise and lower your shoulders, while keeping your head down.
Gradually weighting your arms with dumbbells or other devices, move your arms diagonally for two minutes. Shoulders raised and laid back, arms straight.

After a three-minute warm-up, you can proceed directly to exercises for the collar area:

We hold dumbbells in our hands. Leaning slightly, make shoulder movements: forward and backward. The body is straight, the exercise is performed for two minutes.
Then stretch for a few minutes: lower your head down, clasp your hands at the back of your head and try to raise your head, holding back this effort with your hands. There is tension in the cervical spine and, at first, pain. 4-5 approaches of 10 seconds are enough.

The previous exercises were general for the entire collar area, the following actions are aimed at removing the withers directly on the neck:

The arm is bent and the elbow is pulled back as far as possible. Each hand makes a circular motion for 1 minute. When finished, stretch for 10 seconds. You can simply hang on a horizontal bar or on a mat: sitting, clasping your knees with your hands, touch them with your chin, or better yet, with your forehead.
The arm with the weight is bent at the elbow, raised to shoulder level and pulled back. The shoulders remain at the same level, only the elbows work. The shoulder blades almost meet on the spine.
Stretch: Straight arms raised above your head. Bend your body slightly at the lower back. One leg is extended forward to the distance of the foot, resting on the floor. Knees slightly bent. If it is difficult to maintain this position, then it is better to put your hands on your head. After 20 seconds, slowly rise and change legs.

If your laziness and busyness do not allow you to devote even 10 minutes to therapeutic exercises, then you can do some exercises right in bed before or after sleep:

Lie down straight and, keeping your legs and pelvis motionless, squeeze your shoulder blades together so that your chest rises. We hold the position until the body begins to tremble. Repeat again for up to 10 minutes. In addition to the collar area, when performing this exercise, the muscles of the thoracic spine are well pumped.
Unsharp nods, turns and rotation of the head are also part of therapeutic exercises to remove the withers.

Gradually, the intensity of movements and training time can be increased. It is important to remember that overvoltage is also dangerous; charging must be feasible. Crunching in the joints during exercise is not an indication for stopping it; this is how salts usually react to physical activity.

Anna Kurkurina’s exercises should be supported by a special massage, the techniques of which she personally demonstrates on popular videos. This will enhance the effect of the exercises.

Massage, just like exercise, can be done independently. This is allowed if the withers still consist only of lymph and fat. If it is complicated by protrusions and hernia, then only a good specialist should do the massage.

The massage is done using cream, medicated ointment or massage oil. A competent massage should not be painful or unpleasant. It happens that after a session, abrasions or wounds may appear on the skin. This means that you will have to temporarily stop treatment and wait for everything to heal. Do no harm is the principle of a massage therapist’s work.

Various massagers are produced for home use: ordinary simple mechanical ones and battery-powered ones. Their task is to break up accumulations of salt and fat.

Classes with an experienced trainer

Anna Kurkurina created exercises for the back and withers, which helped many people get rid of excess weight, restore mobility and forget about osteochondrosis.

Most of our contemporaries, city residents, lead a sedentary lifestyle, spending time in the office in front of a monitor screen or driving a car.

This is what causes stagnation in muscle tissue, disruption of blood and lymph flow, and metabolism.

The collar area requires special attention, performing certain exercises to strengthen it and get rid of excess fat. To achieve this goal it is necessary:

With your feet shoulder-width apart, tilt your head down, lowering your chin and bringing it closer to your chest. As you inhale, your shoulders rise up, and as you exhale, they smoothly (without jerking) fall down. You need to repeat the movement many times, increasing the speed, raising and lowering your shoulders faster and faster. You must continue for at least 5-8 minutes. It is important that the shoulders move up and back and the head remains tilted.
To perform the second exercise, you will need to pick up weights. These can be dumbbells or 0.5 liter plastic bottles filled with water. The movement is performed first with one hand, then with the other. Without bending, you need to lift it along the body, moving your shoulder up and back diagonally. This ensures retraction of the scapula and active movement in the shoulder joint. Time – 5 minutes.
You need to complicate the exercise by changing the direction. Now the straight arm lowered down with weights moves back (inhale) and forward (exhale) due to the activity of the shoulder joint. The shoulder blade approaches the spine and moves away from it. The body is motionless, the arms are straight. Continue for 5 minutes.
Stretching. Tilt your head, pressing your chin to your chest, clasp your fingers at the back of your head. Try to raise your head with effort, holding it with your hands.
Repeat the third exercise, but now bending your elbow and speeding up the pace.
Stretching the collar area. In a half-squat, clasp your hands under your knees and try to rise with effort without breaking the lock.
The next complication is that, having taken dumbbells, you need to move your arm away, raising your elbow so that the shoulder blade approaches the spine. It is important to lift your elbow and move it back.
Stretching. One leg forward, raise your arms straight, take a deep breath, and exhale, bend over, maintaining a 90° angle and keeping your arms straight in front of you. Hold for 2 minutes. Smoothly straighten up and, changing legs, repeat. Hands should not be visible. They are not at ear level, but behind them.

After Anna Kurkurina’s exercises, during which the collar area of the back is developed, pain often occurs in the neck, head, between the shoulder blades and in the shoulders themselves.

Before you start training, you need a warm-up, for which the trainer advises you to move to the sounds of your favorite music.

Warm-up and stretching are mandatory components of any complex. All movements must be performed at the specified pace, but not abruptly, but smoothly and without jerking.

The efforts made during exercise should make themselves felt, manifesting themselves in the form of pain or a slight burning sensation and active heat in the developed area.

Physical therapy from Alexandra Bonina will help you get rid of constant pain and keep your muscles in good shape.

If you want to get more information and similar exercises for the spine and joints from Alexandra Bonina, check out the materials on the links below.

Additional useful information:

My free books, videos and master classes
My exercise programs and video courses
My printed books (available in major online stores)
Free online marathon “How to save your face from old age”

See more useful materials on my social networks:

Denial of responsibility

The information in the articles is for general information purposes only and should not be used for self-diagnosis of health problems or for therapeutic purposes. This article is not a substitute for medical advice from a doctor (neurologist, therapist). Please consult your doctor first to know the exact cause of your health problem.

I will be very grateful if you click on one of the buttons and share this material with your friends

Anna Kurkurina, home workout for every day

Fans of Anna Kukurkina's method were able to quickly correct their figure. At the same time, the emphasis was on losing weight and strengthening muscle mass, without reducing their volume. At this time, the amount of fat contained in the body decreased.

The most useful information about:

How to quickly fall asleep in 1 minute. REM sleep rules

Physical exercise should be given at least 40 minutes daily. At the same time, you should adhere to proper nutrition. Training is carried out in an intensive mode with a large number of repetitions.

Arm workouts developed by Kurkurina are intended primarily for triceps. It is this part of the upper limbs that most requires correction, as with age it becomes flabby and takes on an unaesthetic appearance.

Warm up your hands first. Having clasped your fingers together, you make quick wave-like movements with your hands. Then the elbow and shoulder joints are connected.

To work this muscle, you should do each exercise 12-15 times. If the weight is not too heavy, then you can increase the number of repetitions to 20.

Exercises:

Take dumbbells. Raise your hands up. In this case, the elbows should not diverge to the sides. Alternately lower your arms above the elbow and down behind your back. At this moment, the triceps (extensor muscle) works. Then join your hands and continue working in the same way. Make sure that your elbows point straight at the ceiling and your hands fall behind your back as low as possible.
Take a dumbbell in one hand and lift it vertically above your head. The second arm is bent behind the head, and the hand is placed on the forearm of the first. Lower your arm with the apparatus, bend your elbow to the level of the opposite shoulder, and then straighten it.
Squat down slightly, leaning forward a little. Bend your arms at the elbow joints and move them as far back as possible. Elbows raised above the back. Then straighten your arms. Moreover, the humerus should not move. At the end of the exercise, extend both arms behind your back and freeze in this position.
Push-ups are done in such a way that the triceps work. To do this, the hands rest on the floor at the level of the nipples. Do 10–15 push-ups.

Attention! According to the author, if a muscle ache after training, this means that the training was beneficial.

Anna focuses on mandatory stretching of the tendons after the exercises. To stretch the worked muscles, bend your arm and move it as far as possible behind the opposite shoulder.

One of the advantages of exercises aimed at developing leg muscles is their simultaneous impact on the abdominal muscles and some other muscles. Working out the lower extremities helps to correct the entire body.

Such workouts are the most energy-intensive and help burn a large number of calories. The main attribute of these exercises is a bench.

Exercises:

Stand next to the bench. Step on it with your left foot, and at this time your right, bent at the knee, rises up as much as possible and then lowers to the floor. Change leg.
With your right foot, take a step to the right, squat down and stand up. The speed of the exercise is not important, but 10-15 repetitions are required. Then do this movement with your left leg.
Kneel on the floor. Bring your legs together. Moving your right leg forward and to the side so that a right angle is formed from the knee to the floor. Then do the same with your left foot and stand up. The faster you do the exercise, the greater the load and effectiveness. But if it’s hard, you can do it slowly. 10-15 repetitions are enough.
After making a half squat, move your pelvis back and lift your leg back to the side and lower it to knee level. The exercise should be done 10 times with each leg.

In one workout, it is recommended to do at least 2 sets of these exercises, with a break between sets of 1-2 minutes. According to Kurkurina, the effect occurs at the moment when strength is running out.

Having felt that you can no longer continue to perform a physical exercise, you need to overcome yourself and do the exercises through the fact that I can’t. It is at this time that efficiency increases significantly.

At the end of the workout, muscle stretching is mandatory. To do this, sit on the floor and spread your legs, try to stretch as much as possible to one leg, and then to the other. The main thing is that the movement is smooth. Otherwise, injuries and tendon rupture may occur.

These exercises can be done both in the gym and at home. First of all, the joints of the legs are warmed up, movements are made in a circle in the ankle and knee joints. Then the body warms up with squats (feet shoulder-width apart).

To do this, it is enough to sit down 20 times.

Then proceed directly to the exercises:

Rising to a high level. You can do this exercise at home by simulating climbing stairs. From a kneeling position with your feet together, stand up to your full height, placing your feet shoulder-width apart and resting on your heels.
Position: lying on your back. Cross your arms behind your head. Raise your legs above the floor by about 50 cm and do movements similar to riding a bicycle. At the same time, try to touch the opposite knee with your elbow. Do not touch the floor with the spatulas. At first the movements are slow, but gradually increase and by the end they should be maximum.
Stand on a step or chair and grab secure ledges with your hands in front of you. Bend one leg at the knee and squat so that the bent leg almost reaches the floor behind the step. Then rise on one leg.

The exercise is done 10 times in 2-3 trips. For trained individuals, it is better to do 4 to 6 approaches.

This complex can be performed by almost anyone. It is performed smoothly and slowly. No special equipment required.

Exercises:

Sit on the floor. Hands in front of you. The back is straight. Legs are bent, feet rest on the floor. Slowly lean back until you feel like your back is starting to hunch. Freeze for a few seconds and slowly return to the original position.
Similar to the first exercise, but the arms are spread out to the sides as the torso leans back, and when lifted, they return to the position in front of you. This increases the stress on your back.
Similar to the first exercise, but with your arms raised up.
Exercise cat. Get on all fours and, smoothly arching your back, make a cat movement.

Each exercise is performed 4 times, and stretching is required between them. To do this, try to assume the fetal position. Lying on your back, wrap your arms around your bent legs. The knees are pulled up to the chin. Stay in this position for 10 seconds.

Back training with Anna Kurkurina

≡ April 26, 2021 Category: Exercises by muscle group

Osteochondrosis and scoliosis are diseases of civilization. And the less we move, the more problem areas we have in the lower back and spine. Back pain, which sometimes occurs in early childhood and only progresses with age, cannot (and should not) be treated with medications alone.

Much more effective self-help will be physical activity, and for advanced cases - special complexes of therapeutic exercises.

The set of exercises with Anna Kurkurina, an outstanding female trainer who created a system of exercises for the back based on the principles preached, among other things, by Dr. Bubnovsky (i.e. movements that cause moderate pain) belongs to this category.

What can such classes give? What is their essence? How often do you need to train using this system? What safety rules will need to be followed? Why are back exercises with Anna Kurkurina so popular, numerous videos of which have flooded the entire Internet? How do professional orthopedists respond to them? Let's try to understand these issues in detail.

What is the main thing in Kurkurina’s exercise system? As its creator herself says, it is a combination of sports, preventive and therapeutic effects “in one bottle.”

Which, as a result, first relieves pain, then has a general strengthening effect and, finally, makes the back muscles strong and elastic, seriously relieving the spine and practically reducing the likelihood of diseases associated with it to zero.

The back exercises developed by Anna Kurkurina focus not on dynamic, but on long-term static load (the same principles, by the way, are one of the pillars of yoga).

As a result, due to the slowly but constantly growing pressure on them, the muscle corset is strengthened faster, and the effectiveness of the exercises becomes higher than in the vast majority of other similar methods.

And, returning to the main principle of the system from Anna Kurkurina, we remind you that during training you will always be accompanied by not strong, but constant and very useful nagging pain sensations.

Despite the fact that Kurkurina positions her system as having no contraindications, caution and strict adherence to a number of rules during any physical activity are necessary. There are only six such rules, and remembering them is not at all difficult:

The beginning of classes is always a warm-up. Moreover, the warm-up is very easy and simple (which is especially important for scoliosis). The purpose of the warm-up is to warm up the muscles, which results in increased elasticity of the ligaments.
As soon as you feel warm, move on to the main training program. There is no need to increase the number of repetitions from the initial five to more than ten. But the load level should slowly but steadily increase.
Completion of classes is a mandatory final part.
Any sudden movements are completely prohibited: the main thing in Kurkurina’s treatment system is smoothness.
If the patient suffers from scoliosis or is still a complete beginner, the use of additional external loads (for example, dumbbells) is also strictly prohibited.
Selecting a set of exercises from all their huge variety is the prerogative of only a qualified specialist! Self-indulgence (especially with complex diagnoses) can cause irreparable harm.

Like a number of other authoritative athletes and world-famous doctors (Kurkurina, who was born a very weak, sickly, and also extremely unattractive girl, managed to become the strongest woman on the planet), the author of the method states that with its help it is possible to completely defeat scoliosis, by at least among schoolchildren. The main thing is to exercise EVERY DAY, strictly follow all the instructions of the trainer and under no circumstances quit exercising due to unpleasant pain.

The entire warm-up should be devoted to relaxing your back. The best way to do this is to get down on all fours and slowly move in this position in any direction for 10 to 15 minutes. The horizontal position of the spine is the main reason that not a single animal (even the slowest) on the planet exhibits even the slightest manifestations of scoliosis.

Next, it is recommended to perform the following simple exercises:

Stand up straight, lower your arms, and while taking a deep breath, slowly stretch them as high as possible - then fix this position for 5 seconds and return to the starting position.
Start circular movements with your shoulders (doing 5-10 rotations, first in one direction and then in the opposite direction).
Stretch your arms horizontally, palms up, then stretch your fingers to the sides as much as possible, fix this position for 5 seconds and return to the starting position.
Place your hands behind your back, clasp your fingers and slowly pull them back and up as far as possible.
Start bending forward with your arms stretched out in front of you (5-10 times);
Sit down slowly the same number of times.
Lie on your back and pull your knees to your stomach (5-10 times).

Stage 1 – standing:

put your fingers on your shoulders and begin rotating movements with your elbows - very slowly, but with maximum amplitude;
Just as slowly pull back the shoulder bent by scoliosis several times - while lifting the opposite shoulder upward;
on a deep breath, stretch your whole body upward, rising on your toes;
As you exhale, lower yourself just as slowly.

Stage 2 – lying down:

imitate the movement of the legs by rotating the pedals of a bicycle;
the same imitation of the movements of the opening and closing blades of scissors;
stretch our whole body, throwing our arms back;
resting our palms on the floor, we raise our legs, then spread them, in the same two movements we return to the starting position;
perform twisting 5-10 times (the body tilts in one direction, the leg bent at the knee on the opposite side - in the other);
we turn over face down, lean on our bent arms and slowly and as high as possible pull our head and shoulders up and back;
in the same position we imitate “frog swimming” on the floor.

Stage 3 (completely developed directly by Kurkurina):

“half push-ups” – legs from the knee and below remain on the floor;
“wheel” - lie on your stomach and, leaning on your hands, bend your back and roll your body;
“hang” - hanging on the crossbar, pull your body up very slightly (your arms hardly bend at the same time);
“lying jump” – straighten your arms from a lying position, and then “jump” slightly, lifting your palms off the floor.

Only a doctor can give permission for the last exercise. If you are ready for it, you will be able to handle more complex exercises according to Anna Kurkurina’s method (but only after carefully studying the technique of performing them using the appropriate videos).

All movements in the final part of the training according to Kurkurina’s method are performed on the move (you can also walk on the spot). In particular:

walking on toes, with periodic slow raising of the arms up and then lowering them (up to 1 minute);
walking with your hands behind your back and clasped (up to 1 minute);
walking with arms extended forward and periodically alternately raising the knees high up (up to 1 minute).

In conclusion, you need to stop and several times, already standing, raise your arms up with a slow, deep breath, and lower them with the same exhalation.

Orthopedists evaluate Kurkurina’s gymnastics very positively, but at the same time supplement it with several tips for people suffering from scoliosis:

Never stay in one position or another for too long.
Even in relaxed states, change your body position at least every quarter of an hour.
Under no circumstances should you lift or carry heavy objects in your hands (it is optimal to use a backpack with an orthopedic back).
Sleep only on an orthopedic mattress and pillow.

If possible, try to swim more. Therapeutic swimming has a beneficial effect on muscle tissue and the skeletal system, making it recommended for any type of curvature of the spinal column.

Drug treatment

If the disease has gone far enough and is accompanied by inflammatory processes in the muscles and ligaments, it becomes difficult to cope with it only with gymnastics and massage. It is necessary first of all to relieve pain and remove inflammation. A visit to a neurologist cannot be postponed; only after drug treatment can you begin health-improving exercises.

All this can be avoided if, for preventive purposes, you regularly do exercises with Anna Kurkurina to strengthen the periarticular tissues of the spine. Gymnastics classes guarantee a surge of vivacity, energy and good mood.

Finally, some friendly advice from Anna: lose weight, everyone who carries extra pounds, change your lifestyle, move more, swim, balance your diet, normalize your sleep, regulate your exercise and be sure to do daily exercises! Remember that your health is in your hands.

A set of 8 exercises with Anna Kurkurina for the back

One of the most famous fitness trainers, Anna Kurkurina, confidently states that osteochondrosis and other back problems are nothing more than the result of laziness.

Devoting herself to working on herself and her body, having reached the age of 40, she developed a set of exercises to get rid of constant and painful pain in the back, restore mobility, and strengthen muscles.

A set of exercises with Anna Kurkurina for the back attracted the attention of not only those suffering from osteochondrosis or those wishing to get rid of fat deposits in the withers area. Professional athletes and doctors became interested in him.

The trainer assures his students that results can only be achieved if all movements are performed with maximum load, making enormous efforts.

Anna Kurkurina: strength training

Exercises with dumbbells are not only available to men.

They are also effective for women:

Take a projectile in each hand. Lower your arms along your body. When squatting, transfer the load to your heels.
From the rack straight, dumbbells in your hands, step to the left and squat, stand up and put your foot down. Then repeat on the other leg.
The second exercise is made more difficult by bending the body 4 times from side to side during each squat. The arm bends at the elbow while bending.
A step back is taken. The knee is lowered as far as possible to the floor. Bend your arms at the elbow. Place your leg, lower your arms along your body.
The previous exercise is complicated by raising your arms with dumbbells up above your head during a squat.
From the stance, a step forward is taken straight, the body also bends forward. The arms are bent and pulled back as far as possible. Then take the starting position.
Sit down, lean on your straight arms. Stretch one leg back, resting on your toes, then change legs. Do 1 push-up on the floor. Return to original position.

Each exercise is performed 15-20 times. Perform 3 passes. After each of them, stretch all the worked muscles.

Between strength exercises, Anna advises jogging for 2-3 minutes on the treadmill. Since it is necessary to change strength and aerobic exercise.