How is the Fukutsuji method useful? Japanese exercise with a roller for weight loss and posture

A little history

Since Fukutsuji is an orthopedic doctor, during his work he came to the conclusion that a person increases in volume due to the divergence of the pelvic and rib bones. His exercises for the back, with a roller under the lower back, help to stretch the spine and adjust the position of the bones, thus removing the excess volume that has formed.

After 10 years of research, the doctor who developed a new method of losing weight decided to share it with the residents of not only his country, but with the whole world. Gymnastics with a roller has become quite popular and has gained loyal performers.

A number of positive reviews confirm the effectiveness of the method with minimal effort.

The essence of the technique

The Japanese towel rolling technique involves daily exercises that stretch the body and return the bones to their original locations. Using a towel, depending on its position, you can:

• tighten your chest;
• narrow your waist;
• remove belly;
• increase in height.

Execution of the correct technique triggers processes in the body that help the body produce brown fat instead of white fat. It is much smaller in volume, with the same weight as white, and is easier to burn. So, while white fat tends to be deposited, brown fat leaves the body fairly quickly.

All you need to do is lie on a flat surface for 5 minutes every day, placing a cushion under your lower back.

about the author

The author of the lazy gymnastics technique with a roller is Japanese orthopedic doctor Fukutsuji. He conducted multiple studies of exercise therapy (therapeutic exercise) to prevent bone tissue shifts, treat and improve the health of joints. He tested all his developments on himself, but of the entire developed complex, Japanese gymnastics with a roller turned out to be the most effective exercise. It was her doctor who decided to make it public.

In 1999, a book by the famous doctor was published, which told the world about its development. It was translated into several languages ​​and was very popular not only in Japan, but also in a number of Eastern and Western countries.

The Japanese method of losing weight has been known for about 10 years, and during this time it has managed to gain followers, opponents, or those who, having not achieved results, remained neutral.

Feelings during and after gymnastics

The method of stretching the spine, reducing the volume of the waist and hips was developed twenty years ago by the Japanese doctor Fukutsuji, who dealt with problems of the spine.
During the research, the doctor came to the conclusion that the width of the waist is influenced by the location of the pelvic bones and lower ribs. Sometimes their discrepancy is provoked by such conditions as pregnancy, excess weight, sedentary work. If there is an error in the structure of the skeleton, the waist will be wider, the figure will become heavier, and problems with the pelvic organs will appear. Dr. Fukutsuji has developed a simple method that will help eliminate such problems and become slimmer and more graceful. You need to lie down on a hard surface, placing a roll of terry towel under your lower back. The spine will take the correct position, the muscles of the back and sternum will receive a load and acquire tone.

According to the author of the technique, in order to become slimmer, it is not necessary to torture your body with physical activity. His method allows you to achieve an anatomically natural position of the bones of the skeleton, which leads to improved posture and the formation of an elegant waistline and hips. The use of static exercises with a Japanese roller will not help remove extra pounds or make cellulite thighs smooth and toned, but the exercises are effective for stretching the spine in the hypochondrium area - this forms the development of the correct lines of the figure.

The Japanese exercise with a weight loss roller is good for the spine, it helps to bring together the pelvic and rib bones, which diverge due to various reasons (during pregnancy and childbirth), which leads to an increase in volume and accumulation of fat, and a change in the position of internal organs. A healthy spine, maintaining the muscles of the back and abdomen in good shape are a reliable basis for correcting posture.

It is advisable to lie on the floor with a cushion under your lower back every day. The author of the technique recommends listening to the body - not overpowering yourself if discomfort arises. Start with 1-2 minutes, gradually increasing the duration of the procedure to 5 minutes. You should not lie down for more than this time - the effectiveness of your training will not become higher.

The Japanese weight loss roller is a popular and effective way to become slimmer, but the first two or three procedures may not seem very effective. Regularity of exercise is important, and then by the end of the third week positive changes in well-being and appearance will appear. The exercises are not intended for weight loss; their indications are different:

• eliminating figure defects, improving posture, giving the hips and waist more graceful outlines:
• increase in height - according to the author of the technique, you can “grow” by 3-5 cm;
• reduction in waist size by 5-10 centimeters;
• due to the alignment of the spine, the chest will become higher;
• elimination of shortness of breath;
• straightening the back, improving posture;
• You can count on improved sleep and improved overall well-being.

Exercising with a towel under your lower back has many benefits. Benefits of training:

• Classes are available to everyone - a Japanese weight loss roller is made from a simple towel, and no other additional equipment is needed. You can take a horizontal position and stretch out on the floor or on a hard mattress.
• Exercise helps transform white fat into brown fat. The first is voluminous fat cells in a membrane of cytoplasm, which are more difficult to oxidize, and they are deposited on the abdomen and thighs. Brown fat consists of small cells that are actively converted into energy, making it easier to get rid of.
• Performing the exercises is not difficult - you just need to time it and lie quietly for 5 minutes.
• Helps achieve results without effort.

Such exercises also have disadvantages. Training with a Japanese weight loss roller is not suitable for everyone:

• lying on a mat is not suitable for active people who find it difficult to remain motionless;
• not everyone has enough self-control and patience;
• doing exercises is impossible to lose weight and get rid of excess weight, so obese people should not count on noticeable results;
• the effect of static exercises depends on the individual characteristics of the body - for some, training helps more, while others do not see changes after a month;
• It is impossible to reduce cellulite or remove volume in the lower thighs;
• If you perform the exercise incorrectly, you can harm the body.

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.

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.

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.

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.

Benefits of training

If we consider exercise as a method of losing weight, there are undoubtedly a number of positive aspects:

• ease of charging;
• the ability to study at any time of the day;
• does not require additional equipment or special space;
• stretching works independently, without additional diets and training;
• the ability to select a zone for weight loss: waist, abdomen, chest, hips;
• 5 minute sessions are enough to lose belly fat;
• working on losing weight in one area improves overall posture;
• also acts to improve metabolism.

The Japanese exercise for the back with a roller affects several areas of body transformation at the same time:

• weight loss;
• improved posture;
• elimination of concomitant pathologies.

History of the method

A back roller is a Japanese method of losing weight. It was developed by doctor Fukutsuji precisely as a method of losing weight. Studying the mechanisms of weight gain, he found out that one of the key reasons for this is the divergence of the hip bones, as a result of which the shape of the hypochondrium area also changes.

It has been experimentally proven that the expansion of bones in these areas also provokes expansion of the body. As Dr. Fukutsuji's practice has shown, narrowing the bones leads to a more graceful body. In essence, the hypochondrium area is stretched, this has a positive effect on the internal organs, the skeleton, and, accordingly, on the figure and posture (see Exercises for posture). But most importantly, a Japanese back roller helps get rid of spasms and back pain.

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Contraindications

Japanese gymnastics for the spine with a roller is designed to reduce the volume of the waist and abdomen by several centimeters. Most often, people start doing it for fun, because they don’t have to do anything, but when the results appear, the attitude towards the technique changes.

It can help many people, but there are also some contraindications to performing the exercise. These include:

• diseases of the joints and spine (osteochondrosis, intervertebral hernia);
• pathologies of the nervous system;
• period of pregnancy and breastfeeding;
• bleeding;
• elevated temperature.

If one of the listed points is present, but the desire for beauty outweighs, a doctor’s consultation is necessary before starting exercises.

You should also contact a specialist if, while doing stretching, you find:

• loss of orientation, dizziness, loss of consciousness;
• prolonged muscle spasm;
• headache, nausea.

Cases of deterioration in health often occur when contraindications are not observed. Most adherents of the Japanese weight loss method note an improvement in their well-being and mood.

Indications and contraindications

Who needs a Japanese back roller:

1. The exercise has a beneficial effect on the spine, straightens the pelvic bones, ribs, and allows the internal organs to be positioned correctly and physiologically. This is useful for everyone, even if there are no special problems with your figure.
2. Indications for using the technique are excess weight and an undefined waist, stoop and sagging breasts.

Contraindications:

• joint diseases;
• diseases of the spine: protrusions, osteochondrosis, hernias.

But these contraindications are not absolute; in some conditions the exercise is even recommended, but it must be done under the supervision of a specialist. Therefore, anyone who has scoliosis, osteochondrosis, protrusion or hernia of the spine, or joint diseases needs to consult a doctor.

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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.

Set of exercises

The developed exercises with a towel can be used for each problem area separately. Lying on a bolster is used for:

• waist reduction;
• reducing abdominal volume;
• contractions of the hips;
• from cellulite;
• pectoral muscle tightening;
• relaxation and improved posture.

All weight loss exercises depend on the location of the roller. Whichever area it affects is where the muscles are stretched and excess fat is burned.

You need to place a roll of a towel under your back.

1. To lose weight, the belly should be located exactly below the navel. In the same way, therapeutic exercises of the lumbar spine are performed.
2. To tighten the pectoral muscles, exercises are done with a roller under the back. It should be located under the chest.
3. To reduce the volume of the hips, the roller should accordingly be located under the hips.

The Japanese weight loss method gives visible results after 10 - 14 days of daily training.

Exercise with a roller under the chest

After you have performed the Japanese exercise with a roller for a certain time, for which the apparatus was placed under the lower back, you can proceed to the second stage of the training. The signal for the beginning of this stage should be that when performing the Fukutsuji exercise, you no longer experience even the slightest discomfort from the workout, which is now performed as easily and calmly as possible and lasts for five minutes without any problems.

1. We sit down on the mat and place the roller so that it is at chest level, that is, it will be located directly under your shoulder blades.
2. We lie down on the apparatus, stretching our arms above our heads and placing our legs at shoulder level.
3. We keep our heads straight, don’t throw them back, turn our hands palms up so that our little fingers touch, and bring our feet together so that our big toes touch.
4. We breathe evenly and lie in this position for no more than five minutes.
5. We stop the exercise, lie down for a couple more minutes, and then slowly get up from the floor.

Execution technique

It is quite difficult for beginners to immediately begin full-fledged classes. They feel discomfort when taking the necessary position, sometimes even pain.

For 5 minutes a day you need to take a certain position, lying on your back. Before exercises, for unprepared parts of the body, you need to start warming up:

• for the back - bends are made;
• for the ligaments of the hands and feet - rotations are made.

Experts recommend not insisting on the required amount of time lying down with a back cushion. At first, 1 – 2 minutes is enough for the body to adapt and get used to the changes that are beginning. Further, the time increases to 10 minutes, depending on the sensations experienced during charging.

The muscles of the lumbar spine will be tense all the time. The correct technique involves relaxing and stretching them.

After performing the exercise, you need to roll onto your side and lie down to restore breathing and avoid dizziness.

Performing gymnastics requires the use of smooth movements, without jerking.

How to properly place a roller

You need to place a roller on the prepared surface and sit with your back to it. Next, you need to lie down, and depending on the selected area for the activity, place a roll of a towel.

If you decide to work on your stomach, the towel is placed in the lumbar cavity, at the level of the navel.

Exercises with a roller cause discomfort at the initial stage. This indicates that the stretch is being performed correctly. Daily workouts, even shorter ones, will help you lie correctly on the cushion and eliminate pain.

How to position your arms and legs

After laying on the roller, you need to pay attention to the position of the arms and legs. With one glance at the position of the legs, specialists determine whether the patient has problems with the bones.

Before starting the back exercise:

1. Hands are stretched behind the head. They should be turned with their palms facing the floor so that their little fingers touch.
2. Legs are straightened, shoulder width apart. On your feet you need to connect your big toes.

Experienced practitioners advise using an elastic band to connect your fingers, as it is difficult for beginners to hold them together for a certain time. The elastic band will allow them to always touch, which is one of the conditions for the correct impact on the cervical, thoracic and lumbar vertebrae.

It is better to choose a surface that is comfortable, but not soft. A hard couch or soft carpet on the floor will do just fine.

Recommendations for implementation

At first glance, it seems that exercises with a towel roller for the back are so simple that you don’t need to bother or study any subtleties. But a few tips will help you perform each “workout” correctly, and therefore effectively.

1. You should only use a hard towel. Soft textiles are not suitable; they will deform under the weight of the body. If you don’t have a hard enough towel, you need to look for a rough blanket or use a special fitness roller made of polyethylene foam or plastic.
2. The thickness of the sports equipment must be at least half the height of the palm. If the exercise is difficult to perform, the thickness can be reduced slightly.
3. To keep the feet in a “clubfooted” position, the big toes can be tied with an elastic band. Correct foot position is one of the key requirements, do not forget about it.

   

4. After finishing the workout, you first need to roll onto your side, lie in this position for about a minute, and only then get up. A sudden rise from the “working” position is strictly unacceptable.
5. Training must be done strictly every day. The recommended time is 5 minutes, but if it is difficult to maintain this interval right away, you can start with 2 or 3 minutes. As for the duration of the course, the first changes in posture and figure can be noticed after 2 weeks of classes.

Operating principle

Lying with a cushion under the lower back and stretching the muscles creates the condition for giving the body a healthy posture.

The principle of losing weight is based on the “processing” of fat deposits.

Converted brown fat, from white, is able to lose volume much faster, which allows you to lose the maximum amount of excess volume in a short time during exercise.

With persistent daily practice, the result begins to appear after 10-14 days.

Mechanism of weight loss

Chinese lumbar exercises improve the health of all processes occurring in the body.

A simple weight loss roller helps the body enrich itself with oxygen. By rolling on a roller, blood circulation improves and additional oxygen enters the body. This leads to an acceleration of the process of fat breakdown through its oxidation.

To enhance the effect of the Japanese weight loss method with a towel, experts do not recommend increasing the time of gymnastics without first consulting a doctor.

Losing weight with a towel roller has already changed the lives of many people, without any effort. Exercises with a towel for a flat stomach are accessible to everyone and are performed with pleasure.

This method of losing weight opens up new opportunities for a busy person who wants to pay attention to health.

How does the Japanese method work?

Dr. Fukutsuji from Japan studied the causes of excess weight for 10 years and came to the conclusion that fat in people accumulates in certain places due to the displacement of skeletal bones relative to the spine. A change in the location of the hypochondrium bones causes fat to accumulate in the upper abdomen, and a deviation in the location of the pelvic bones causes fat to accumulate in the hips and abdomen.

Based on his research, he developed a method for losing weight. This is a stretch of the whole body aimed at normalizing the position of the bones of the spine.

The essence of this technique is to perform exercises daily, the action of which is aimed at eliminating excess fat and restoring the normal position of bones in the body.

Regular stretching according to the Japanese method increases the body's production of brown fat, which is easier to convert into energy, and reduces the deposits of white fat, which is responsible for extra inches around the waist and other parts of the body.

Videos and useful tips

There are several tips from experts and practitioners of the Japanese weight loss method that will be useful for beginners:

1. After stretching, you should roll onto your side, rest and restore your breathing.
2. It is important to maintain regularity. The set of exercises is designed to improve muscle tone. When you miss a lesson, the muscles relax, and the additional load will lead to previous pain.
3. It is necessary to maintain persistence and perseverance, even if the first results are not yet visible. Each organism is unique and requires a certain amount of time to transform. For some, 2 weeks is enough, for others – months.
4. If you have problems with the musculoskeletal system, it is better to consult a specialist before starting gymnastics.
5. If you have developed a habit of periodically hanging on the horizontal bar, you need to consult a specialist on combining techniques, since additional stress on the vertebra can be dangerous.

For proper treatment of osteochondrosis and the use of an orthopedic roller, you should study the following video. It will tell you about methods of performing gymnastics to obtain maximum benefits.

Techniques of Katsuzo Nishi

I’ll tell you briefly about another Japanese – a roller lover. This healer also developed a complex for the proper functioning of the musculoskeletal system, believing that many diseases are associated with disorders in the spine.

Katsuzo Nishi created a whole philosophy, the main principles of which are:

• .
• No pillows - just a special cushion under the head.
• Do gentle 15-minute exercises to strengthen your back.

Some of his gymnastics also require a bolster, but here it is placed under the head (more precisely, the neck).