Berg's technique - exercises to increase growth. Are they effective?
What is Berg's technique?
Berg's technique is a set of exercises for stretching and straightening the spine, designed to increase growth. With the regular implementation of these exercises, according to reviews, you can grow by a few sentiments. The technique itself consists of three sets of physical exercises, an auto-training system and drawings for the manufacture of home exercise machines for stretching.
Most sources call Alexander Igorevich Berg the author of the technique. Moreover, in some cases, a similar set of exercises is published with the authorship of Anatoly Palko. Initially, in the mid-1980s, the methodology was published in a popular science magazine, then the information was copied on personal pages in social networks and blogs dedicated to increasing growth.
Unfortunately, apart from the description of the methodology itself, no other information about A.I. Berge is not found in accessible sources. Despite this, the set of exercises has gained great popularity on the Internet - along with the Norbekov technique. A lot of people write reviews and comments that, thanks to the described methodology, they managed to grow by 10-15 cm - we are talking not only about teenagers, but also about adults after 25 years.
Is Berg's technique effective?
In essence, Berg's technique is a selection of exercises for stretching the spine and for increasing its mobility. Asana exercises are recommended to be performed 15-30 times, and each of the three complexes contains 15 exercises. Yoga performed under such a program can really be effective for straightening the back and, as a result, increasing growth. In the article “ How to increase growth ” we talked about this in more detail.
The disadvantage of this technique is the high level of complexity of the recommended asanas (including headstand) and the presence of a number of contraindications. Most of the areas of yoga that use these asanas, speak of the required length of service for at least 1-2 months. Considering that Berg's methodology also recommends meditation (calling it “autotraining”), it can be considered a recycling of yoga for the Soviet reader of the 1980s.
A set of exercises 1
Starting position (hereinafter I.P.) - standing, feet to the width of the foot, arms at the top linked to the castle. Stand on your socks and pull up strongly with your whole body, then lower your hands, hook the lock behind your back, stand on your heels, raise your socks. Repeat the exercise 10-12 times.
(I.P.) - the same, arms to the sides, we rotate them forward alternately in the wrist, elbow and shoulder joints. Repeat 10-12 times, lower hands, relax. Repeat the exercise in the opposite direction.
(I.P.) - standing, feet shoulder-width apart. Tilting the head to the right and left, try to touch your shoulder with your ear, without raising your shoulder. Repeat 10-12 times in each direction.
(I.P.) - legs are spread wider than shoulders. Lean forward, touching the floor with your fingers, repeat 20 times.
Feet shoulder width apart. We bend back, trying to reach with our fingers to the heels (20 times).
Bend the right leg at the knee and press the foot to the knee of the left leg. In this position, we bend forward, trying to touch the floor with our hands (20 times on each leg).
Put your hands back and grasp the bar or the back of the chair at about the level of the shoulder blades. Sit down 20 times without releasing the supports.
Put your legs together, lean forward 20 times, trying to touch your knees with your forehead.
They sat on the floor, one leg stretched forward, the other bent at the knee, the foot pulled back. We bend forward, touching the floor with our hands.
They lay on their backs, legs extended, arms to the sides. Alternately raise your legs at right angles to the body.
Turned over on his stomach, legs straight, arms along the torso. We raise the head, shoulders and legs from the floor, without bending them, grab our arms around our legs and stretch up.
We knelt down, leaned on our hands, shoulder-width apart. They leaned forward, at the same time, sitting on their heels, arms extended, touched the floor, head lowered.
They sat on the floor, folded their legs “in Turkish”, hands in front of the chest closed in a “castle”. Raise them up and stretch as far as possible.
Sitting on the floor, legs stretch forward, Lean forward, trying to reach the fingertips with his hands, and his head - knees.
Lay on the back, hands on the lower back. Raise your legs up, trying to somehow reach them to the floor behind your head.
All exercises are repeated 15-20 times.Before performing 5-10 minutes of cardio are recommended.
Berg's technique - Complex 2
They sat on the floor, legs apart. We bend the right leg in the knee, without lifting the leg from the floor, reach the heel to the body. We also bend the left one and set it so that it touches the right leg at the knee with the outside of the foot. We turn the body to the left - we take the right hand on the foot of the left foot, then we put the left hand behind the back and touch the right thigh. We turn the head so that the chin is over the left shoulder. We do all this on a slow, deep breath. We fixed the pose for several seconds, holding our breath. Now, on exhalation, we return to the starting position - smoothly, without making sudden movements. We relaxed, rested for a few seconds and repeated the exercise - 2 times in both directions.
Before starting training according to Berg's technique, we recommend a simpler set of exercises for stretching the back . It contains beginner-level asana exercises suitable for people with low to medium levels of joint and ligament mobility. Also, yoga classes can be recommended as an introductory course - this will help to learn technically complex asanas.
We also note that the implementation of the Berg complex has a number of contraindications. Exercise is not recommended for spinal injuries (especially after surgery), the presence of complex stages of scoliosis and kyphosis, as well as arthritis and other joint diseases. In case you experience chronic lower back pain, exercise may also be prohibited.
Roller for MFR massage
Myofascial release (MFR) is a self-massage technique for getting rid of tightness in muscles and for increasing fascia elasticity. MFR is needed to accelerate recovery processes after training, as well as to expand the amplitude of limb movements. The key tools for such a massage are massage rollers (massage cylinders), as well as massage balls.
Berg's technique is a popular set of exercises for increasing growth, containing asanas to increase spinal mobility. According to reviews, regular performance of these exercises can help grow by 15-20 cm - even in adulthood. However, the methodology has a number of contraindications, and also requires a serious level of physical preparation for the proper execution of exercises.