Fukutsuji roller. Dimensions, exercises for posture, legs, spine, neck, contraindications

What is the method based on?

The Japanese technique with a miracle roller appeared many years ago, and the inventor devoted more than ten years of his life to experiments with the back.

Japanese gymnastics for the spine, treatment of osteochondrosis and weight loss were described in the book by Dr. Fukutsuji, which sold more than five million copies .

All Asians practice Chinese exercises with lying on a bolster, which is why they remain healthy until they are 80 years old.

As the doctor established, excess weight and a wide waist appear in us due to the incorrect position of the ribs and pelvic bones. Therefore, to lose weight and treat the spine, you need to return the bones to their correct anatomical position.

By performing Chinese exercises for losing weight, the spine and lower back, you can achieve the following results:

• Thin waist;
• Smooth shoulders;
• Firm breasts;
• Beautiful back;
• High growth;
• Restoring the position of the spinal discs.

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To lose weight and treat osteochondrosis and back pathologies, you just need to lie on a rolled towel according to the Japanese method for five to seven minutes. Since the essence of Japanese exercises is stretching the hypochondrium and pelvic bones.

What results to expect

To see the fruits of your efforts (if resting while lying on your back can be called effort), 1 month must pass. That is, perform 1 exercise every day for 30 days and evaluate the result. During this time you can observe the following effect:

• relaxation of back muscles;
• stretching the spine (the spaces between the vertebrae increase and you gain height);
• posture straightens;
• the functioning of internal organs improves;
• waist reduction up to 10 cm.

It is better to do this exercise in the evening. When, after sedentary work, our spine decreases by a couple of centimeters due to gravity. The discs compress and press on each other.

Where does the weight loss roller go?

The table below shows where you need to place the roller to achieve a particular effect from the exercises:

Features of weight loss

Exercises with a roller under the lower back not only help restore blood circulation and bone position, but also help with weight loss.

This happens due to the production of more brown fat and less white fat.

The latter is very difficult to oxidize and break down in the body, so it is deposited on the stomach, thighs and legs.

Brown fat cells are small in size and are better processed into energy for the body.

Due to good communication with capillaries, brown fat cells are able to conduct oxygen, ensuring fat burning. Therefore, white fat cells accumulate in the body, and brown fat cells are converted into energy.

How long does the exercise take?

Lying on a bolster and on your back should last at least five minutes, and this seems like an easy task to many.

But if you perform the exercises according to the Japanese method correctly, achieving the restoration of the desired condition of the back, then the back and muscles will begin to ache within a few minutes.

Therefore, experts recommend starting small, holding the position until you begin to pull in the joints, and approaching the five-minute figure after several sessions.

The general course of back exercises with a roller lasts at least six months, because the first results appear no earlier than two weeks.

Juniper back roller

If you don't want to twist the towel. then you can buy a juniper roller. It is good for both the back and neck. The beneficial properties of juniper have been known for a long time. For example, the American Indians took their tuberculosis patients to juniper groves and left them there until they recovered completely.

Well, wood shavings are well suited for a roller, as they retain all the healing properties of this coniferous plant. It's inexpensive.

Those who don’t want to roll a towel can buy a ready-made juniper roller. Good solution to the issue.

An interesting video for those who want to go to the sauna with a juniper broom.

How to do the exercises?

Before you start exercises with a roller, you need to build yourself a roller from a towel.
It can be of any size and diameter, it all depends on your height. You can take any terry towel, waffle towel, or even a Pilates mat. Next, lie on your back and place a cushion under the most problematic area:

1. Lie on your back and place a cushion under the lumbar and navel area. You need to hold out in this state for at least 50 seconds, despite the discomfort;
2. Place your feet shoulder-width apart, but with your big toes touching. Next, bring your feet together and spread your heels;
3. Make your arms straight, place them behind your head and connect them with your little fingers. If at first the pose may cause discomfort, over time it will teach you to relax and enjoy it;
4. Perform the exercises for at least five minutes, although you can start with three if you feel discomfort and pain.

On the Internet you can find a lot of videos and trainings on performing Japanese gymnastics exercises on a spine roller.

Useful video:

How did this method come about?

The Japanese are always inventing something unique. This is their distinctive feature. When it comes to beauty and health, they come up with either new massage techniques or unusual diets.

One Japanese doctor, Fukutsuji, came up with a way to heal the body using a dense roller. This item is placed under the lower back while lying on your back. This improves the condition of the spine.

For a long time, this method was used to stretch and strengthen the spine. Until it turned out experimentally that in addition to a straightened posture, the extra centimeters in the waist gradually decrease

Benefits of training

The technique itself is aimed at static tension and relieving tightness, while producing brown fat and reducing weight.

It is also worth highlighting the following advantages from exercises with a roller for the back:

• The minimum amount of space, sufficient for you to fit in at full height;
• Minimal training costs, so the Japanese technique will be available to children, large families and pensioners;
• No side effects or harm to health that diets and going to the gym can bring;
• Strengthening the immune system and restoring all body functions;
• Restoring internal balance and relieving stress.

Lumbar cushion

Of course. This is not a miracle cushion for the back, but an ordinary wide towel, about 1.5 m in length. How to make a back cushion from a towel? Very simple. The towel is taken and rolled into a roll. To prevent the towel from unwinding, it must be tied with some kind of braid, rope, rope or thread.

A roll made from a towel is clearly visible under the back, and there is another one in the foreground. This is how you can remove your belly with a towel.

That's all the equipment or sports equipment for performing the exercise. Yes, you also need a horizontal hard surface, for example a floor, a massage bed, a couch. The sofa and bed are not suitable. Lie down, do nothing, and lose weight... It’s just the dream of every girl or woman to reduce her waist and lose weight. They also say that you can add a couple of cm of height. This is the Fukutsuji method of losing weight while lying down.

Izumi Fukutsuji is a Japanese doctor who has been promoting this method for more than 10 years, and makes women amazingly slim, without unnecessary waste on the part of the weaker sex.. It seems that strict diets are not needed here, and, as they say, you can spend hours in the gym no need to sweat.

Contraindications and prohibitions

There is also a category of people who need to perform exercises with a roller with caution or abandon them completely:

• Problems with the joints in the hip bones;
• Protrusions in some parts of the spine;
• Scoliosis;
• Osteochondrosis;
• Hernia;
• Prolapse of spinal discs and inflammation of the nerve roots.

Photo gallery:

Problems with the joints in the hip bones

Protrusions

Scoliosis

Output of spinal discs

Hernia

Therefore, before performing exercises with a roller, people at risk are advised to go to the doctor for consultation. If you start training without permission, you may experience a worsening of existing symptoms.

If you suffer from pathology of the joints and bones, but decide to try the Japanese method with a roller, then you need to adhere to all the rules and regulations for the exercises, monitoring the position of the body. If discomfort and pain occur, you should immediately stop gymnastics.

Additional recommendations

Dr. Fukutsuji in his book briefly mentions nutrition as an aid to weight loss in its development. This is explained by the fact that it only indirectly relates to the displacement of the pelvic bones and ribs, which are the basis of the method. And yet, people who practice this exercise give valuable recommendations on how to increase its effectiveness specifically in terms of weight loss.

Nutrition

The diet is not recommended, but it is not prohibited either. You can choose a long-term option for 3 months - the Atkins or Dukan diet, for example. If this is not your method, just stick to proper nutrition:

• do not exceed the daily caloric intake based on your individual data (height, weight, physical activity);
• limit the consumption of harmful and high-calorie foods, or better yet, completely eliminate them from the diet;
• drink enough water;
• minimize salt, as it is harmful to joints;
• eat strictly according to the regime.

As part of the Japanese method, focus on foods that are good for joints and bones - this will speed up skeletal recovery and minimize the risk of complications. The menu must include:

• fish;
• soy;
• olive oil;
• cherry, raspberry, blueberry, blackberry, strawberry;
• low-fat dairy products: yogurt, cottage cheese, cheese;
• broccoli;
• green tea;
• citrus fruits, kiwi;
• whole grain cereals;
• legumes

Foods containing collagen are beneficial for cartilage. Therefore, at least 2 times a week, the menu must include jellied fish, jellied meat and fatty broths. At the same time, do not forget to meet your daily caloric intake.

Sport

To enhance the effectiveness of the technique, you need to engage in sports that strengthen the spine and have a positive effect on the skeletal system as a whole. These include:

• backstroke;
• race walking;
• skis;
• oriental gymnastic practices: qigong, wushu, yoga, wushu, katsuzo nishi, etc.

During these 3 months of losing weight, it is not recommended to engage in sports that increase the load on the spine and can interfere with the restoration of the skeleton. These include:

• run;
• all types of wrestling, boxing, martial arts;
• football, volleyball, basketball;
• Latin American dances;
• tennis;
• skiing;
• horseback riding.

If you work with exercise machines, you need to know the load they put on your joints and spine. If in doubt, consult your trainer.

And further…

Fukutsuji is a representative of Eastern medicine, for whom a healthy lifestyle is the norm. Describing his technique, he draws attention to the fact that for weight loss and the effectiveness of the exercise, it is important to be filled with positive energy and not commit bad actions that place a heavy burden on a person’s shoulders and do not allow him to straighten up in the literal and figurative sense of the word.

In addition to his wishes, you need to pay attention to the lifestyle you will lead. Physical inactivity, smoking, alcohol abuse - all this does not fit into the Japanese method and can reduce its effectiveness to zero.

Despite the criticism of official medicine and negative reviews, many people from all over the world have lost weight and improved their health thanks to a simple exercise, just placing a cushion under their lower back. Perhaps you should try it too?

What you need to remember about the technique

There are several points that you need to pay special attention to:

1. Place the towel just under your lower back or chest;
2. Make sure that the shoulders and legs are at the same level, and the pelvic bones return to their natural anatomical state;
3. Place your hands behind your head so that you feel a stretch in the area under your ribs;
4. Make sure that the surface for studying is hard, choose the floor or a couch. But not a sofa or mattress;
5. For the correct position of the feet, it is better to tie them with a rope;
6. It is impossible to reschedule classes or take a break from the course; it is important to follow the regime and devote at least five minutes to classes every day, without reducing the load.

Video on the topic:

New way

One of the effective developments is the newfangled method of losing weight using a towel. To try its effect on yourself, you don’t need anything special. All you need is a towel and a ribbon or rope that can be used to secure it in a folded state. You should also clear the floor or any horizontal, flat surface for the procedure. It should be quite hard or elastic. A soft bed or sofa is not suitable for this purpose, as it will sag under the weight of the body and the pressure of the roller, compensating for its impact. The duration of the session required to obtain results is from 5 minutes per day.

What else do experts recommend?

There are a couple more tips that doctors give before performing the Japanese method with a roller:

• If you place the roller not under the lower back, but under the hips and perform rolling movements, you can achieve improved blood circulation and rapid fat burning;
• Often, cervical osteochondrosis leads to headaches, hair loss and tightness in the neck. To get rid of this, you can make a roller from a sock and two tennis balls, which are placed inside and tied with an elastic band. Next, you take a horizontal position and place your head in the recess between the balls and lie there for at least three to four minutes. The effect will become noticeable after just three sessions.

Remember that the effect of the Japanese towel method appears no earlier than after three months. Therefore, you should not expect complete relief from problems after three sessions.

Interesting video:

Benefits of the method

The method is based on the principle of stretching, which simultaneously has a beneficial effect on the spine, as well as on the intercostal ligaments. Thus, posture improves and flexibility increases, which is considered the key to youth. As you know, stretching muscles strengthens them and increases their potential by 20 percent or more. This is the universal secret hidden in the Japanese method of losing weight (Fukutsuji method).

The system received its name in honor of its creator, who, thanks to many years of experience, developed this unique scheme. The principle of action was determined based on research carried out over a long period of time by Dr. Fukutsuji.

If a person is tired of fighting fat deposits in the waist area, then this technique will offer effective and simple exercises that will help cope with the problem.

Features of weight loss

If you use the roller method for weight loss, then you need someone else to be nearby for the first time. This is necessary for proper installation of the roller.

What else you need to remember from the rules:

• Keep track of your exercise time;
• To lose weight, you need to place a cushion not only under the lumbar region, but also under the pelvic bones or chest;
• It is recommended to do rolling movements to improve oxygen metabolism and fat burning;
• After completing the exercises, you don’t need to get up immediately, it’s better to roll onto your side and lie there for a couple of minutes;
• Next, get up and sit still for another minute to restore your breathing;
• It is important not to rush during the first exercises; you need to endure the pain and complicate the load.

Video:

If there is no one to help with Japanese gymnastics and exercises, then you can learn how to fold the roller and install it yourself:

1. Place the cushion under the basin;
2. Then lower your body onto the roller, holding it with your hands;
3. Next, position your lower back on the bolster. To find the desired point, you can draw a line from the navel to the side and to the lower back with a roller.

It is also recommended to tie your arms and legs with rubber bands, because the essence of the exercise is touching your fingers, which is difficult to do without preparation.

Be prepared for the fact that it will be difficult and unpleasant for you at the beginning, but over time you will be able to relax in this pose with a bolster under your back.

Execution technique

The exercise is performed at home, at any convenient time.

Technique:

1. Sit on a mat spread on the floor, place a cushion on the mat across the spine at approximately the level of the navel.
2. Holding the roller with your hands on both sides, smoothly lower yourself onto it so that discomfort is minimized. To make sure the roller is at the right level, place two fingers on your belly button and slowly move down your side toward the floor. If the roll lies correctly, your fingers should end up exactly in its center.
3. The legs should be shoulder width apart and the feet should be placed on the inside surface with the big toes touching. When a person feels uncomfortable in this position, a pillow can be placed on top or the thumbs can be secured with a loose rope or hair tie.
4. Your arms should be extended forward and palms down, with your little fingers touching each other. If you can keep your hands in this position, you can achieve stretching of the hypochondrium, thereby speeding up the process of losing weight. If the exercise is performed on a massage table, you can wrap your hands around its edge. Not everyone manages to keep their arms straight at first. This is not scary, but this problem indicates the presence of spinal disorders. For example, an upward tendency of the elbows may indicate problems in the thoracic region. During the exercise, you should not make any effort on yourself: the body should be as relaxed as possible. If you perform the exercise regularly, the position of your hands will gradually change: this way you can monitor the changes and evaluate your progress.

   
   Correct position of arms, legs and Fukutsuji roller. Exercise technique

5. You can't throw your head back. A feeling of discomfort in the neck is a sign that it is lying incorrectly. The head should lie flat and the chin should aim towards the chest.
6. When the correct posture is achieved, you need to take a deep breath, exhale, close your eyes and relax. The exercise time is 5 minutes.
7. After the gymnastics is completed, you need to open your eyes, slowly turn on your side and stand up very carefully. Sudden movements during lifting are unacceptable.

After the first practices, the sensations in your back will be unpleasant - this is normal. If the discomfort is very bothersome, you can reduce the time to 2-3 minutes, and increase it by 10-20 seconds each time. Gradually, you will feel much better both during and after exercise.

There are also several modifications of the exercise. For a thin waist, you need to raise the roller a little higher, under the lower edge of the ribs, and lie there for another 5 minutes. To make the breasts look beautiful, the roll is placed clearly under the chest, and the exercise is also performed for 5 minutes.

You should not exceed the recommended time: firstly, this is an additional excessive load on the spine, and secondly, the effectiveness of the duration does not increase.

What does the doctor say about his brainchild?

Japanese doctor Fukutsuji has been studying spinal problems, osteochondrosis and obesity for more than 20 years. Therefore, he managed to prove that the discrepancy of the pelvic bones and ribs leads to an increase in body volume, pinching and inflammation.

In his own hospital, all patients use only lumbar rollers with a set of exercises, and no one can help but note the positive results from the treatment.

During gymnastics using the Japanese method, there are specialists who can tell by the position of the legs whether the hip bones have closed completely or the patient has taken an incorrect position. Most masters note that the pelvis and spine begin to “breathe” when the body returns to the desired position.

It is important to open the pelvis in the morning and close it in the evening, then blood circulation and posture will improve, fat will burn faster with the help of a roller with simple exercises.

If the problem is serious, then the masters suggest using a sophisticated roller, which gives less load and requires a longer duration of exercises.

Results

There is no need to be upset if you don’t manage to last all five minutes on the roller the first time, because flexible and trained people are capable of this. Also, don’t expect first results after a couple of sessions.

In this matter, everything is individual and depends on the depth of the problem and the person himself. Some people lose weight and relieve back tension within a week after exercise, while others have to do it for about two months.

Only one thing can be said - this Japanese method with a lumbar roller is used by more than five million people around the world.

And everyone was able to solve a number of problems with the spine and obesity. But this is possible only if you follow the recommendations and rules for performing the exercises.

Correct hand position

The little fingers should touch each other.
Lying on a cushion for five minutes a day may be difficult for someone, so decide for yourself how long to lie on a cushion, based on your physical condition. Start with one minute, gradually increasing the duration of the exercise, bring the exercise to five minutes. More than five minutes is not recommended.

If the exercise is performed correctly, your skeleton will immediately begin to take on its natural shape. This process can be painful. The exercise may seem harmless at first glance, but it may not be suitable for everyone. If you already have serious back problems, then consult a massage therapist or professional specialist.

The Japanese back roller or Fukutsuji roller is a good choice or solution for those people who have problems with the spine, for example, people with weakened muscles and poor posture may notice the first results after just a few days of doing the exercise.

People with good physical fitness can also do this Japanese gymnastics for the spine. Such a small Japanese exercise. For example, there are people who don’t have enough time to go to the gym. Please. come home and study.

Yes, it turns out that yogis also use this technique, and why not, if the posture returns to the anatomically correct position, the shoulders straighten, the height increases by several centimeters, the stomach becomes flat, and the waist decreases in volume.

The most difficult version of the exercise. Your stomach will definitely become flat.

I tried to lie on a cushion according to the method, and it felt like you were in a position that was not entirely comfortable for you, your body was elongated and slightly tense. There is a slight static voltage present. I immediately remember V.N. Seluyanov and his health system Isoton. Spinal stretching occurs. I can’t say anything about fat deposits, apparently I need to exercise for a longer period of time.

Reviews

Valeria, 38 years old : “I came across these exercises quite by accident, but I don’t regret it one bit. Because I suffered from excess weight, and my spine hurt from time to time. The reason for this is a sedentary lifestyle and working at a computer. To be honest, I didn’t have the time or money to go to the gym, and I consider diets ineffective. I decided to try gymnastics with a roller. Doing the exercises is really difficult, especially the first week. But a month later I was able to hold out on the roller for five minutes and even enjoyed it. I lost three kilos thanks to exercise and feel much better!”

Vera, 41 years old : “To say that I am satisfied is to say nothing. I didn’t think that a towel roll and a couple of simple exercises would change my life so much. My colleagues recommended gymnastics, I immediately found training videos and started. Now I can’t imagine a day without classes. After all, not a single exercise brings me so much vigor, well-being and harmony as this with a roller.”

Ivan, 45 years old : “I have suffered from osteochondrosis for many years. Nothing serious, but my back constantly hurt, I felt heaviness and discomfort. I went for massages and took medications. But this gave only a temporary effect. After I started doing Japanese therapeutic gymnastics with minimal exercises and a roller, my progress became significant. Judging by the latest tests, osteochondrosis has completely receded and is no longer a concern!”

Reviews of the towel roll method

After looking at the reviews on this Japanese method, I decided to take a closer look. Read for yourself.

Ksyusha Boltusha : Belly fat never goes away. The spine simply stretches. That's why the stomach goes away. If you lose centimeters at the waist, it is because the organs are in the correct position and the body is working normally.

Julia : I lay down yesterday. I did not observe any painful sensations. I got up easily. I watched the video very carefully and followed the instructions. So far nothing has changed.

Anna : I'll tell you about myself. My uncle, who had been practicing professional karate all his life and often traveled to Japan, told me about this exercise (and this is precisely an exercise, not a diet). It was the old sensei who told him that this exercise helps to remove problems with the spine and strengthen the abdominal muscle. I don’t know the details of how exactly, I’m not a doctor. Yes, I did this exercise - it helps a lot when my back is tired. For the abs - the stomach immediately retracts. If you do it regularly, I think it helps a lot.

Helga : I lay there for 5 minutes, minus 2 cm. The effect did not last long - the same centimeters very soon appeared at the waist again. As I understand it, it needs to be done for a month exactly?

Cutie : I started training recently and already have results. There is nothing to say about losing weight, but the back pain has gone away. There is only one minus, which makes it very difficult to continue: the feeling of nausea. Who tried this method, tell me, did you have such sensations?

Diana : I proved to myself that it is impossible to lose weight from this. I do this sometimes as a stretch.

Lydia : I suffered from lower back pain. They were caused by a nerve that was somehow pinched in the lower back. I found out about the towel method and decided to try it. I didn’t keep track of whether the centimeters were going away or not, but it helped my back a lot, really, really. And then suddenly I noticed that my stomach was somehow shrinking, cramping, it felt like it was squeezing and nausea appeared. I immediately stopped lying on the cushion. It seems to me that my stomach has shifted somewhere. Who had this? How can there be no place to put it?