The Greenstadt method, or psychophysical rehabilitation, was developed for the treatment of osteochondrosis, arthritis, the consequences of cerebral palsy, various injuries and pathologies. This technique is used not only by people with the above problems, but also by famous athletes who want to quickly recover from their injuries.
The main exercises are divided into two groups:
The First Group
This group includes exercises that are performed in a lying position.
1. Lying on your stomach, you need to put your hands under your chin and start intensively moving your buttocks to the right and left, while making short inhalations and exhalations. A total of fifty intense movements should be performed.
2. Starting position as in the first exercise. Alternately lift your right leg a few centimeters above the floor, then your left leg. With each leg, you should do up to ten lifts, and you can gradually increase the load, but only if there is no pain.
3. Lying on your back, you should place your feet at a right angle and shoulder-width apart, while you can place your hands behind your head or along your body. Then raise the pelvis above the floor to a few centimeters, performing the movements intensively for half a minute.
4. Starting position as in the previous exercise. But you need to bring your heels closer together and start intensively lifting your pelvis without touching the floor with your hips. The duration of this exercise is ten seconds.
5. Lying on your back, you should place your legs at a right angle, your hands behind your head and tense all the muscles of your body. Then raise your shoulders a few centimeters above the floor, making short exhalations, and when relaxing, stop straining. Do the exercise for half a minute.
6. You need to kneel with support on your palms, spread your legs and arms shoulder-width apart, relax your back and bend it down (your arms at this time should be slightly bent at the elbows). Perform the bend for two minutes. After that, don't get up suddenly, you have to sit for a while in Kucher's pose.
Second group of exercises
The basis of these exercises is vibration. You must do them in a standing position (except for the last exercise).
1. Stand up, straighten your back, put your hands along the body, spread your legs shoulder-width apart. Without lifting your heels off the floor, begin to intensively bend your knees. Ideally, you should do about one hundred and fifty contractions per minute, and the whole exercise takes five minutes.
2. Run in place at a leisurely pace. The right arm and leg, and therefore the left arm and leg, must move simultaneously. You should jump on your toes without touching the floor with your heels. Do the exercise for five minutes.
3. Stand facing the wall, leaning on it with your hands (palms to your chest). Pushing off with your hands, begin to intensively raise and lower your pelvis a few centimeters, as if you are pushing yourself up from the floor. You need to do it for half a minute.
4. Stand with your back to the wall, supporting your hands, and begin intensively "throwing out" your body for half a minute.
5. Standing next to the wall, facing it, you need to put your feet shoulder-width apart, rise on your toes and move away from the wall. Without bending your knees, perform push-ups from the wall with support on the entire palm, on all or several fingers, on a fist. You can also clap your hands between push-ups. You must do it for one minute.
Kucher Pose
6. Sitting on the chair with a straight back, you should place your feet shoulder-width apart and your hands on your hips. Contracting the muscles of the buttocks, perform springing movements of the body for one minute. After this exercise, relax the muscles and sit in Kucher pose.
Benefits of Greenstadt gymnastics
According to the statement of the creator of this technique, Arnold Greenstadt, daily performance of these exercises will allow you to restore the work of the musculoskeletal system, without physiotherapy and massage. Such training improves blood circulation, normalizes blood pressure, lowers cholesterol levels, strengthens muscles and prevents the development of heart attacks and strokes. Gymnastics is especially useful for those who lead a sedentary lifestyle and practically do not do sports. The exercises can be done safely at home, anytime. Ideally, you should practice them three times a week, for forty-five minutes.
