First, let's check if your spine is distorted.
How to check the distortion of your spine
(1) Put your heels, buttocks, shoulders and head on the wall without your hands touching the wall (Fig. 0-1).
(2) Raise your right leg slowly and keep it for 5 seconds (Fig. 0-2).
(3) If you can keep your right leg up, raise your left leg slowly and keep it up for 5 seconds (Fig. 0-3).
(4) If you lose the balance when you raise either leg, your spine can be distorted to that side. If you fall to the left when you raise your left, your spine is distorted to the left. If you fall to the right when you raise your right leg, your spine is distorted to the right (Fig. 0-4).
Exercise to improve the distortion of the spine - Crawling exercise
The points are:
(1) Crawl in the opposite direction of your distortion (Fig. 1).
When you lift up your left leg, if you fall to the left, you need to crawl clockwise (right-handed), and when you lift up your right leg, if you fall to the right, you need to crawl counterclockwise (left-handed).
(2) The size of the circle to crawl
Crawl a large circle at the beginning and gradually make the circle smaller because that makes the muscles supporting the spine slowly stretched and the range of motion of the spine wider without strain.
Check the distortion of the spine (Thoracic spine)
Extend both your arms, put your palms together and check the tips of your fingers (Fig. 1-1 & 1-2). If the tips of the fingers are misaligned, there can be distortion of thoracic spine (Fig. 1-3).
Results after 1 week’s trial
Fig. 2 shows the result of 70 years old male. His back became straightened up and the flexibility when he bent forward became better by 13 cm (about 5 inches).
Crawling exercise not only fixes the distortion of the lumber spine but also loosens up the tension of the muscles around, improve the range of motion and makes it easier to bend forward.
Fig. 3 shows the result of 24 years old female who had had the distortion of the thoracic spine. Her rounded back became straighter and the line between her nose and jaw returned to vertical, which means the distortion of her cervical spine was also improved (Fig. 4). The tip of her fingers fit without misalignment, which means the distortion of her thoracic spine was improved.
Other 5 examinees’ postures were improved as well.
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