VALIK UNDER THE SPINE - chest correction and straightening


The back is where facial rejuvenation begins. Royal posture, beautiful neck, beautiful face shape, eyelids raised and all this can be achieved with the help of a simple and effective exercise

- Valik (roller) under the spine - between the shoulder blades.

The roller can be replaced with a twisted towel (it is necessary to twist the towel tightly and tie it up with tape). The diameter of the roller is 10-15 cm, length is 30-40 cm. It is better to determine the diameter of the roller individually.


- Sit on a hard surface.

- valik must be placed under the spine - from the lumbar to the upper thoracic (up to 7 cervical vertebra)

- carefully and slowly lay down on it;

- extend the legs and arms. Hands behind your head, palms up, feet shoulder-width apart

- neck is free, head on the floor

- 2-3 minutes change the position of the hands, place along the body

- deep breathing

- try to relax

- pull your shoulders to the floor


Execution time in this position is 5 minutes. If it is difficult, then start with 1-2 minutes, gradually increase the time. It is advisable to increase the time to 8-10 minutes.

Exit the exercise - turn to the side, very carefully, slowly and without sudden movements. 2 hours do not lift anything heavy.

Note! You shouldn’t experience any pain. If you feel pain, it means that you have taken the diameter of the valik (roller) that is not physiological suitable for your body.

If you have a problem with your neck area, you can put a small twisted towel then under the neck and the head to maintain straight spine.


What is the exercise aimed at?

✔️ straightening posture

✔️ the thoracic section (chest) comes out (shoulders at the back), result is firm and lifted up breasts

✔️ Opening the diaphragm

✔️ improving blood circulation and relieving spasms

✔️ Reduction of scoliosis / kyphosis / osteochondrosis, etc.

✔️ Headache reduction (initially you may experience an exacerbation)

✔️ Increasing flexibility, which is considered a pledge of youth

Mandatory exercise for those who lead a "sedentary" lifestyle. If you exercise regularly, I would recommend lying on the roller after all physical exertion.



Pregnant girls avoid this exercise.

Despite this exercise is as safe, people with serious injuries and diagnoses should consult with their doctor and get permission. Be attentive to yourself and do not harm your body!

The results will be noticeable in about a month. With proper exercise, the skeleton begins to slowly take on its natural shape, it is a static stretching exercise that stretches the muscle fascia in the right direction, the spasm of which causes slouching, hunched shoulders, outgrown abdomen, etc., and of course premature aging.