I do not like the sport. It's hard for me to force myself to run, jump, and squat. But my job is sedentary and this greatly affects the spine and the entire body. A month ago I came across an article about a miracle roller. It is also called the Fukutsuji method. And so, for a month, for 5 minutes in the morning, sometimes in the evening, I lie on the cushion. There are definitely positive changes.
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What is a back bolster?
A bolster for the back and lower back is a very effective orthopedic device that has a therapeutic and preventive effect on the spine. Its use allows you to return the anatomically correct position of the spinal column and pelvic bones. A back cushion for the spine can solve a number of problems:
- tone your back muscles;
- ensure physiological curvature of the lumbar spine;
- eliminate the load on the spine when sitting;
- relieve headache;
- improve sleep quality;
- minimize back pain;
- correct posture with scoliosis.
The essence of the method and its theoretical justification
The technique consists of static stretching of the vertebrae while simultaneously strengthening the spine and restoring blood circulation in it. You just need to lie down, placing a hard roller, twisted from a towel, under a certain area of the body. Thanks to this sports equipment, fixed in a certain way, the spinal column is stretched, the intervertebral discs are restored, and growth processes in the cartilage tissue are started. The bones of the skeleton return to their natural original position.
Types of back bolsters
According to the purpose of use, spine rollers can be divided into types:
- for seats that are installed on the back of a chair at home or in the office;
- under the neck or side;
- under the lower back;
- used for night sleep instead of a pillow.
Orthopedic devices for the back can be divided into several types depending on the shape. Each of them has its own characteristics.
- Cylindrical cushion for the back. Can be soft, hard or medium hard. Soft is used to relax individual muscle groups. A medium-hard roller is more versatile. It is suitable if self-massage is performed for the first time. Rigid devices are used by overweight people or professional athletes who have a large amount of muscle mass.
- Corrugated roller. Has an uneven surface. Self-massage of the back is not suitable for everyone; it is mainly used to affect the leg muscles. When working with such a device, care is required so as not to provoke painful sensations.
- Back bolster for the spine in the shape of a pillow. Most often used for sitting on a chair. Helps maintain the physiological shape of the spine during the working day.
- Back cushion made from a towel for training according to the Japanese method. You can make the device yourself. To do this, you need to roll the terry towel into a tight roll of the required size.
How to make a roller yourself
Gymnastic rollers are sold in sporting goods stores and orthopedic salons. However, you can make it yourself from available materials. You will need a thick terry towel and a tourniquet. The fabric is twisted and secured with rope. The resulting roll should be quite rigid, 35-40 cm in length, with an average diameter of 10-12 cm.
For untrained overweight people, the diameter should be halved and increased gradually.
Fillers
The composition, density, and quality of the material with which the back cushion is filled is of great importance. Thus, it ensures the consistency of the product’s shape, hypoallergenicity and medicinal qualities.
- Polyurethane foam. The most wear-resistant of all types of fillers. This filler is not susceptible to moisture and does not deform. When used, it takes on the required configuration, does not accumulate dust, and does not harbor mites.
- Polyester. Budget material consisting of many tiny balls. Can be formed and adjusted in height and configuration. Needs regular beating.
- Buckwheat husk. These cushions are suitable for people with respiratory diseases. Very light, hypoallergenic material, characterized by a certain rigidity, has a “memory effect”.
- Juniper shavings. It has a calming effect, eliminates headaches, normalizes blood pressure, and copes with the effects of stress. The juniper back cushion for the spine is ideal for complete rest.
Puffiness gone
I used to wake up with slight swelling on my face, but now it has disappeared somewhere. The whole point is to improve blood circulation (by the way, I noticed that this process occurred not only in the upper body, but everywhere).
I recently learned that sleeping with a neck support can help prevent wrinkles, so now I'm hoping the towel roll will keep my skin looking younger and fresher longer. In any case, now I definitely don’t lie down buried in a pillow - as a result, the next morning there are no bruises on my face, which is why wrinkles appear and skin tone is lost.
Why and who is a back roller useful for?
Back bolsters for the spine became popular after the Japanese doctor Fukutsuji developed a set of exercises for therapeutic effects on the back. Japanese exercises with a spine roller are useful in the following cases:
- work that requires standing for long periods of time;
- sedentary lifestyle;
- sedentary work in an office at a computer;
- scoliotic deformities;
- inability to regularly visit the gym.
Operating principle
Most of us work in sedentary jobs and don't move enough. This provokes postural disorders. For a long time, the spine is in a bent state, which is unnatural for it, and the shoulders are hunched. This significantly increases the load on the lower back, and the diaphragm constantly puts pressure on the lower spinal region. All this leads to the fact that the abdominal organs are compressed, occupy an incorrect position and seem to bulge. Hence the fact that the problem of a bulging belly worries not only overweight people, but also generally quite slender people. A person can lose weight as much as he wants, pump up his abs, but his stomach still doesn’t go away.
Exercises with a towel for the abdomen allow the organs to return to their normal position and begin to work in a balanced manner. The method improves the functionality of the entire body, helps improve metabolic processes, thus having a beneficial effect on reducing the volume of the abdomen and waist.
Indications and contraindications for exercises
Before you start using a Japanese back roller, it is important to consult your doctor. Only he determines the indications and sets restrictions for the use of the method.
Indications for Japanese exercises with a spine roller:
- muscle hypertonicity;
- deformations, displacements of the vertebrae;
- scoliosis;
- osteochondrosis;
- intervertebral protrusions, hernias;
- pain in various parts of the back;
- dizziness;
- regular headaches;
- sleep disorders.
Contraindications to the Fukutsuji method for the spine:
- osteoporosis, destruction of vertebral bone tissue;
- acute pain syndrome;
- diseases accompanied by high body temperature;
- compression fractures;
- the likelihood of bleeding;
- injuries, sprains of inguinal ligaments;
- pregnancy, first year after childbirth;
- neoplasms.
Contraindications, safety precautions
Since we are talking about the spine, safety precautions are especially relevant. A specialist examination is required.
Contraindications to classes are:
- intervertebral hernia;
- osteoporosis;
- high blood pressure;
- heat;
- cracks, fractures, fragility of the vertebrae;
- bleeding;
- muscle sprains, ligaments;
- tumor.
It is important to take into account your feelings during the exercise. In case of acute pain, stop exercising slowly, without sudden movements. You need to climb in stages, taking intervals to rest. If the pain does not subside, you should consult a doctor.
However, the use of painkillers before examination by a specialist is strictly prohibited. Otherwise, the clinical picture will be blurred, which will complicate diagnosis and subsequent treatment.
Set of exercises
Performing a simple set of exercises with a spine roller can improve your well-being, restore blood circulation in the back and pelvis, and relieve pain in the intervertebral discs. Optimal results are possible only if you practice regularly.
Neck exercises
Exercise with a towel roll for the spine allows you to eliminate discomfort in the neck, restore blood supply to the brain, relieve headaches, and increase blood supply and nutrition to the intervertebral discs.
Lying on the floor, the cushion is placed under the neck so that the head hangs slightly. Turn your head in different directions for 1-2 minutes.
Sitting on a chair, place a cushion under your lower back and lean on the back. The head is slowly tilted forward, trying to touch the chin to the chest. You also need to return to the starting position slowly.
Sitting on a chair, a bolster under the lower back. The head is tilted forward and waved to the sides, then several circular movements are performed.
Rolling exercises under the shoulder blades
You can lie on a towel cushion for your back by placing it under your shoulder blades. At the same time, the chest rises, the shoulder blades fall down. The shoulders open, chest breathing normalizes, posture is corrected, and the spine is stretched.
Lying on your back, the cushion is placed under the shoulder blades. The legs are bent at the knees and spread apart, the feet are connected. Lie in this position for 2-3 minutes.
Lying on your back, roll under your shoulder blades. The head touches the floor. You need to relax as much as possible and lie down for at least 10 minutes. The thoracic spine is stretched.
Exercises for the lower back
Using a cushion under the lower back, the Japanese method allows you to restore cardiac activity, restore hormonal levels, and normalize blood and lymph flow. The Fukutsuji method for the spine effectively relieves fatigue, relieves pain, and relaxes the shoulder muscles.
You need to lie on your back next to the wall, place the cushion under your lower back. Stretch your legs slowly up the wall. Stretch your arms to the sides and bend them at right angles. Maintaining even breathing, lie down for 2-3 minutes.
Japanese gymnastics for the spine
Japanese gymnastics with a towel roller for the spine was developed by Dr. Fukutsuji specifically for the treatment and rehabilitation of patients. It allows you to normalize the physiological state of the back.
To perform gymnastics you need to lie on the floor. The cushion is located under the lower back below the navel. The legs are spread shoulder-width apart and the big toes are joined. The arms are extended above the head, connecting the little fingers. At first, the duration of the exercise is 2 minutes, gradually increasing to 5 minutes. If unpleasant sensations appear, stop the activity earlier. You not only need to know how to lie on a spine bolster, but also how to stand up correctly. You cannot make sudden movements, you need to smoothly roll onto your side and calmly rise.
Posture correction roller
The Japanese method allows you to use a back roller to correct deformed posture.
Lying on your back, the cushion is placed under the thoracic region. Arms crossed over chest, shoulder blades apart. Slowly raise your hips, shifting the weight to your back. You need to turn to the sides without haste. At the end of each turn, pause for 30 seconds. You can repeat all the steps, only place the roller under the lower back.
What results can you expect?
Many people read reviews trying to figure out whether a towel will really remove a saggy belly. And they really confirm the effectiveness. However, keep in mind that the first results will be visible no earlier than after a month of regular exercise. The procedure must be repeated daily. The belly slimming towel can give you the following results:
- spine stretching;
- relaxation of back muscles;
- posture correction;
- improving the functioning of internal organs;
- losing weight in the abdominal area - you can get rid of about 10 cm of excess volume.
It is best to perform the exercises in the evening, when, under the influence of gravity and after a sedentary working day, the spine seems to be compressed by several centimeters.
Results won't be visible right away, so don't be discouraged if you don't see them yet. To detect them, you need to periodically measure your waist circumference with a measuring tape. The longer you continue, the more obvious results you will see. However, remember that each of us has individual characteristics of the body, and there is no need to compare your results with the results of someone else.
Pros and cons of the technique
If some rules of the Fukutsuji method for the spine are not followed, there is a risk of developing negative symptoms:
- dizziness;
- headache;
- exacerbation of pain;
- loss of consciousness.
The advantages of the method include:
- the ability to perform gymnastics at home;
- impact on all muscle groups;
- assistance in weight loss;
- light massage effect.
Good mood in the morning
As soon as I started sleeping on a towel, I began to wake up every morning in a good mood, with the feeling that I had rested during my sleep. Now I don’t feel stiff, my neck doesn’t hurt, my back doesn’t strain.
The headaches also disappeared somewhere (apparently, they were caused by tension in the neck, which disappeared almost immediately as soon as my spine began to really rest during sleep).
