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

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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Features of Dr. Fukutsuji’s method, why is it popular?

Research has shown that excess weight and back problems are the result of misaligned ribs and pelvic bones. The main goal of exercises with a roller is to give them the correct anatomical position.

Gymnastics for stretching the spine, treating osteochondrosis and combating excess weight were described in detail by the doctor in the book “The Japanese Health System,” which sold more than 5 million copies. Fukutsuji roller, exercises with which take no more than 5 minutes. per day, fits perfectly into the life concept of any lazy person - maximum results with minimal effort.

The system has an impressive list of advantages that contribute to its popularization throughout the world:

• does not require large financial investments. You can do workouts at home, and there is absolutely no need to buy a roller. It can be successfully replaced by a tightly rolled towel;
• simple and versatile. Exercises can be done by people with any level of physical fitness without age restrictions;
• unlike diets, it has no side effects;
• takes very little time, which makes it optimal for people with a busy work schedule.

about the author

The Japanese doctor Fukutsuji is our contemporary, but practically nothing is known about him. Dealing with the treatment of the spine and joints, for 10 years he developed a system of exercise therapy to relieve back pain, practicing all the exercises from his own experience. As a result, the complex never saw the light of day for the only reason - from the variety of everything that he tried, he chose only one position, and the static one - with a towel roll. It was this that showed the best results and relieved not so much problems with the lower back as from extra pounds and centimeters on the waist.

In the early 2000s. from the pen of a talented doctor the book “Lose weight lying down” was published. More than 6 million copies were published and sold in Asian countries. Many who tried the method of the Japanese doctor Fukutsuji thanked him for a new life without back pain and excess weight. The book was translated into other languages ​​and became widespread in Russia and the West.

However, there were also those who criticized Dr. Fukutsuji’s method with a roller, declaring not only its ineffectiveness (not everyone was able to lose weight by practicing it), but also that it was harmful to the spine (orthopedists, rheumatologists and neurologists often speak out about this). Despite this, the Japanese doctor is popular in his country, conducts online trainings and seminars, and teaches patients the correct technique for performing his original exercise. According to the media, people from all over the world are flocking to him for help.

What do exercises do?

The Fukutsuji roller is popularly called the “magic towel.” But this does not mean that after a week of exercise your figure will become toned and your back straight. Adherents of a healthy diet are skeptical about the Japanese doctor’s method and believe that it is impossible to lose extra pounds without counting calories and intense physical activity.

They are partly right, because initially this system was developed for medicinal purposes to combat problems of the musculoskeletal system (MSD). Thus, the primary effect is therapeutic, not cosmetic. The weight loss technique is based on the results of research into the causes of excess weight.

Negative physical impacts to which the human body is exposed every day lead to divergence of the pelvic bones and ribs.

This is one of the reasons for the accumulation of fat deposits in the waist, abdomen, buttocks and thighs. Since all human life support systems are interconnected, displacement of bones leads to a change in the position of internal organs, resulting in disruption of metabolic processes and uncontrolled increase in body weight.

What do exercises according to Dr. Fukutsuji’s system give:

• set the anatomically correct position of the hip and rib bones, which improves posture;
• correct the location of internal organs, which helps restore metabolism;
• increase muscle tone;
• improve blood supply to organs, gas exchange in the lungs, and also normalize the functioning of the digestive system;
• eliminate muscle spasms and clamps of nerve endings in various parts of the spine.

As a result of the above effects, body volumes are reduced, abdominal muscles are tightened and the waist is formed. However, the weight may remain at the same level or show a slight decrease. The visual effect of weight loss is achieved by stretching the spine, increasing muscle tone and improving posture.

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.

Contraindications

The Fukutsuji roller, exercises on which can be recommended for people of any age, still has some contraindications for use.

The restrictions for practicing gymnastics according to the Japanese system are the following diagnoses:

• joint problems (cox arthrosis, peritonitis);
• mechanical injuries of the spine of any age;
• intervertebral hernia;
• protrusion and displacement of discs;
• curvature of the spine (scoliosis);
• inflammation of the nerve endings of the spinal column;
• diseases of the gastrointestinal tract, liver and kidneys;
• high blood pressure;
• the presence of internal or external bleeding.

The presence of such pathologies of the musculoskeletal system suggests the possibility of performing exercises in accordance with the instructions of a physiotherapist, or completely abandoning them.

Possible complications

Failure to comply with exercise technology or ignoring contraindications can cause complications, for example:

If any of the above complications occur during exercise, you should consult a doctor. This may be a signal of problems with the musculoskeletal system, which a person may not even be aware of.

Inventory

To perform Japanese gymnastics, you need a roller and a gymnastic mat.

1. Roller - made at home from a rolled up towel. A gymnastic roller for Pilates or a massage roller under the back can also be used.
2. Mat – any type of covering can be used. It should be fairly rigid, even, and long enough to match the height.

How to make a back roller

The least expensive option for a simulator is one made at home. For this you will need a terry towel and a fixing thread.

An important point: the volume of the roller and its width must correspond to height and weight. The taller and heavier you are, the wider and thicker the roller itself should be. The width of the roller should correspond to the width of the shoulders, and the thickness should be adjusted for convenience during exercise.

The towel must be tightly wrapped in a roller and secured with thread or tape to hold its shape.

On sale, massage and gymnastic rollers are available in different sizes for consumer convenience and easy selection.

Mainly, the right roller will help you achieve your goals.

Dimensions of the exercise roller, how to make it correctly?

The Fukutsuji roller, which can be performed by people of any size, is easy to do with your own hands. To do this, you need a terry towel, twine, tape or a set of hair clips. The towel is rolled into a tight rope and secured in this position in any available way.

Roller Fukutsuji at home

It is not recommended to use synthetic products because they cannot provide the required rigidity. The length of the roller should be equal to the width of the body, or slightly exceed it. The diameter is selected depending on the build and weight of the person. The larger the diameter, the deeper the deflection in the lower back and the more intense the stretch of the spine.

However, it is recommended to start with a small size to avoid pain during the exercise. For people of large build, with a low level of physical fitness or problems with the functioning of the musculoskeletal system, it is recommended to start exercising with a roller with a diameter of no more than 5 cm.

How much time a day should you spend on the technique?

For some, it is difficult to start with a seemingly small time like five minutes . But the whole point is that with the correct technique, the bones will begin to move in the right direction already during the first lesson. And the sensations can be both unpleasant and even painful. There is no need to lie down and endure. It’s better to start small and gradually move towards the coveted number five.

Lying down for more than the prescribed time also has no particular benefit.
The process will not go faster, but the body may not have time to recover by the next session. Note! You shouldn’t expect stunningly quick results from this type of fitness. They can only be a pleasant exception. More often, the first changes can be noticed after 2 weeks of regular exercise.

Exercise options for posture and weight loss

Despite the fact that experts are skeptical about the prospects for losing weight using the Japanese method, the author himself believes that losing weight by performing static exercises is possible.

To achieve results, you must adhere to the following rules:

• do gymnastics in the morning, not in the evening;
• start doing exercises at the same time. This develops a habit and reduces the risks of complications;
• train daily, try not to miss a single lesson.

Regular training using the Japanese method allows you to achieve fairly good visual results within a few weeks after starting classes. It is recommended to do the exercise in light sportswear that will not hinder your movements. If there is no floor covering, you can use a gymnastic mat.

For the back and spine

Spinal stretching exercises can be done at home at any convenient time. The main condition for a positive result is strict adherence to the execution technique.

The sequence of actions is as follows:

1. Sit on a gymnastic mat, placing the roller behind your back, perpendicular to your spine.
2. Holding the projectile with both hands, slowly lie down on it. You need to make sure that the roller is in the correct position. To do this, you need to touch your navel with your finger and, outlining the contour of the body perpendicular to the spinal column, lower your hand down. If positioned correctly, your fingers will touch the rolled towel exactly in the center of the rope.
3. Extend your legs and spread them slightly. Don't bend your knees. Press your heels to the floor and bring your toes together so that the tips of your big toes touch. At first, it will be very difficult to relax in this position, so it is recommended to press your feet with a heavy pillow, or secure your big toes with a soft rope or rubber band.
4. Stretch your arms up along your body. Turn your palms toward the floor so that your little fingers touch. This position allows for maximum stretching of the hypochondrium, which is a catalyst for the weight loss process.
5. Fix the correct posture. In this case, you need to avoid throwing your head back. Take a deep breath, then exhale and try to relax as much as possible.

The duration of the exercise is at least 30 seconds, but no more than 5 minutes. After completion, you need to roll over to your side, then get on all fours and only then slowly rise up. The “roller under the navel” position is the basic one in the set of exercises according to the Japanese system.

It allows you to restore the correct anatomical shape of the spine. Once this problem is resolved, you can move on to other exercise options.

For the neck

There are a number of exercises that help relieve pain and relax muscles with cervical osteochondrosis.

Exercise No. 1

Lie down on a gymnastics mat. Place the cushion under the neck so that the head hangs slightly. Rotate your head in different directions. The duration of the exercise is from 1 to 2 minutes. It is aimed at relieving tension in the neck muscles and improving nutrition of the intervertebral discs.

Exercise No. 2

Sit on a chair. The back is straight, the head is slightly tilted. Having fixed your gaze on some object located opposite, slowly lower your head, relaxing the neck muscles as much as possible, then return to the starting position.

Exercise #3

The starting position is the same as in the previous exercise. It is necessary to make smooth movements of the head from side to side, as if expressing disagreement.

Exercise #4

Sit on a chair, straighten your back. Keep your head straight and make several rotational movements in different directions. All actions must be performed slowly and smoothly. All exercises for the neck will take no more than 5 minutes. Daily practice will significantly reduce pain in case of pathology, and for a healthy person it will serve as a disease prevention.

For the chest

To correct the shape of the chest, the roller must be moved to the area of ​​the thoracic spine at the level of the shoulder blades. The technology for performing the exercise is standard. Position: arms extended behind the head, palms down, little fingers touching. Legs are straight, heels are spread out to the sides and pressed to the floor, feet are oriented inward so that the big toes touch each other.

You need to breathe slowly and measuredly. Fix the correct position for 5 minutes.

For hips

You can get rid of the orange peel effect on your hips and reduce their volume in 2-3 months.

To do this, you need to do the following daily:

• place the cushion under your left thigh, while leaning on your outstretched arms;
• Bend your right leg at the knee and place it in front of your left, creating additional support. The left leg should rest the edge of the foot on the floor;
• perform amplitude rolling up and down on the roller for 3-5 minutes;
• change legs and repeat the exercise.

For legs

An orthopedic roller can be used to work out the calf muscles and the front surface of the lower leg.

Exercise for calf muscles

Sit on the floor, place the roller under your calves. Place your arms straight behind your back and focus on them. Raise your pelvis, transferring your body weight to your arms and roller and begin to roll in the direction from the popliteal fossa to the ankle and back.

Exercise for the front wall of the leg

The principle of execution is identical to the previous exercise, but the starting position is different. You need to kneel, placing the roll under the front surface of the shin. Focus on outstretched arms. Make sure your palms are at shoulder level.

Transfer your body weight to your hands, moving your body slightly forward and begin to do slow rolls. When performing the exercise, it is necessary to control the position of the roller. Contact of the projectile with the patellas can cause discomfort or increase pain if there are problems with the knee joints.

With a cushion under the lower back

To combat excess volume in the lumbar region, the standard exercise technique is used, but the roller is moved from the “under the navel” position to the area of ​​the lower border of the ribs. Dr. Fukutsuji has developed a special program aimed at losing weight, which lasts 3 months. A full description of the technique can be found in his book.

conclusions

The Fukutsuji technique, like other sensational Japanese techniques such as Tabata (4-minute cardio) and Imbari towel training, quickly conquered the whole world. The book, published by the doctor, sold almost 6 million copies throughout Asia, causing a real boom.

Today, many people know and successfully practice gymnastics with a roller, so I am not afraid to recommend it to you. Just remember the contraindications and do it diligently, without missing a day. And for the best result, choose the right diet, and your dream figure won’t keep you waiting!

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Feelings during and after gymnastics

The Fukutsuji roller, the exercises on which are simple and straightforward, can cause discomfort at the beginning of classes. The initial position cannot be called comfortable, and not many beginners can fix it for more than 3 minutes. However, with regular practice, the feeling of discomfort goes away, leaving room only for positive emotions.

According to reviews from those who have just started training, you can expect the following sensations:

• tension during exercise, instead of the relaxation necessary for better results. This body reaction is caused by the need to focus on maintaining the correct position of the arms and legs;
• elongation of the spine, expansion of the chest. It seems that the volume of the lungs doubles. Breathing becomes deeper;
• the stomach retracts and seems to “stick” to the back. There is a pleasant feeling of stretching the abdominal muscles;
• at the initial stage, after gymnastics, there is a slight aching pain just below the shoulder blades, forcing you to watch your posture and straighten your back.

Many adherents of exercises with the Fukutsuji roller note a decrease in appetite and improved sleep quality.

Precautions during exercise

Despite the simplicity of the exercises, their implementation requires compliance with some precautions:

• if you have pathologies of the musculoskeletal system, you must consult a doctor before starting classes;
• to avoid increased discomfort when performing exercises, it is recommended to use a roller of a smaller diameter at the initial stage;
• if pain in the back appears during gymnastics, the time for performing the exercise should be reduced to 2-3 minutes, and then gradually increased to the standard of 5 minutes;
• standing up suddenly after completing the exercise is strictly prohibited. Before taking a vertical position, it is recommended to first roll smoothly onto your side, then get on all fours and only then carefully rise.

To perform exercises aimed at the overall health of the body, you do not need to be in excellent physical shape, follow a special diet or buy expensive equipment. A Fukutsuji roller, a hard horizontal surface, comfortable clothes and a little free time are more than enough to start improving yourself.

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.