Fukutsuji roller and Japanese gymnastics for the spine

The Fukutsuji roller is called the “magic towel” because its effect really looks like magic. The technique bears the name of its creator, Japanese doctor Toshiki Fukutsuji, and is designed for those who dream of improving the condition of the spine and musculoskeletal system, straightening their posture , getting beautiful breasts and a thin waist. On our portal about vacuum therapy, we decided to figure out what this technique is and what results can be obtained.

Dear readers! We want to collect our own statistics and feedback on the use of the roller and created an anonymous survey. If you have been using a roller for some time, we ask you to answer the questions in this questionnaire https://forms.gle/HowbB73sTpF8KmLL7. Questions 4 through 14 are for those who have a medical diagnosis and have received medical treatment. The survey results will be posted in this article.

Why is the method popular?

The Fukutsuji method is popular, first of all, because it is unlike any other way to quickly lose weight. It does not require strict dietary restrictions and does not involve intense exercise .

Japanese gymnastics, developed by the Japanese doctor Fukutsuji, is rapidly spreading in many countries and helps girls achieve a thin waist. At the same time, the so-called exercise consists of just one static exercise - lying on a towel cushion for the spine for 5 minutes daily.

Fukutsuji roller exercise for the spine

Exercise with a back roller works the muscles of the sides and abdomen, stretches the spine, corrects the position of the pelvic bone, and triggers metabolic processes at the cellular level, as a result of which fat deposits are very quickly converted into energy necessary for the cells.

The description of such gymnastics for the spine causes skepticism among many, and that is why people begin to test the method. The result is not long in coming: the effect is noticeable almost immediately, so the charging principle quickly spreads among acquaintances, girlfriends, and colleagues.

Efficiency, simplicity and safety are what make Japanese exercises for the spine so popular.

To reduce your waist, just a few minutes is enough

The Fukutsuji method, known to many as a way to lose weight, has gained wide popularity. There is a lot of information about him on the Internet. Using it, you can remove your stomach with a towel. Reviews from Japanese women about the technique are enthusiastic. According to them, it is enough to spend just a couple of minutes to reduce your waist by a few centimeters. At the same time, growth increases. In other words, using the Fukutsuji technique will help you achieve your goals in the shortest possible period of time. Not only will your waist be reduced, but your back will also become healthier.

Theoretical background

Dr. Fakutsuji's method has a solid theoretical foundation. The doctor spent more than 10 years justifying the effectiveness of the method, conducting numerous studies, which were reflected in the specialist’s monograph . The circulation of 6 million copies spread across Asian countries at lightning speed.

The doctor studied what changes occur in the spine with age and came to the conclusion that the discrepancy of the subcostal and pelvic bones and the flattening of the intervertebral discs cause an expansion of the waist and a decrease in human height.

Few people wonder why people become shorter as they age. Intervertebral discs, which consist of fibrocartilaginous tissue with gelatinous contents, are subject to significant stress every day. Due to constant mechanical stress when walking and a sedentary lifestyle, they begin to lose moisture and have to shrink. With age, the amount of collagen in the body decreases, so the depreciation of the spinal structures also decreases, causing them to flatten.

Healthy intervertebral discs are highlighted in blue, deformed ones are highlighted in red.

The Fukutsuji roller is formed in a certain way and fixed in a certain way in the spine. Regular exercises help restore deformed intervertebral discs, stretch the spine, start the process of activation in cartilage tissue, and the spine quickly returns to normal.

Method development

The Japanese specialist worked for several years to develop his famous method. As a result of his numerous studies and experiments, a book was published. 6 million copies of it were successfully distributed throughout Asia. Everyone wanted to know how to straighten your back and remove belly fat with a towel. The reviews clearly demonstrated this.

During the development of the technique, the specialist came to the conclusion that practically the most important reason for a wide waist is the unnatural location of the pelvic bones, as well as the hypochondrium. When they are “laid” correctly, the stomach will disappear, the chest will become more developed, the height will increase, and the back will straighten.

What does the exercise do?

Despite the fact that Japanese gymnastics is more common as a method of losing weight, initially it is still aimed at the health of the spine. Slimness, a thin waist and lack of sides are just a very pleasant “side effect” of the exercise.

So, what does the technique provide?

The correct position of the skeletal bones is formed.
Posture becomes smooth and beautiful.
The internal organs fall into place.
Pain in the spine, back, and lower back disappears.
Digestion improves.
The position of the ribs and pelvic bones is normalized.
The muscular system becomes toned.
Muscle spasms and tightness in various parts of the spine are relieved.
Visually the chest rises.
Breathing is normalized, gas exchange in the lungs improves.
Blood circulation in the vertebral arteries improves.
The sides disappear, the stomach tightens, and a thin waist appears.

It is important to understand that when performing the exercise, belly fat does not go anywhere . By stretching the spine, it is only distributed in such a way that the silhouette of the female body becomes more toned, slender and feminine . We also recommend using needle mats or Lyapko applicators for beauty and slimness.

In addition to visible and tangible effects on the physical level, one cannot help but mention a significant emotional uplift. If a person has to stand all day and subject the spine to a huge load or sit in an uncomfortable position at the computer, this greatly affects the mood, performance and psycho-emotional state. The person becomes irritable, restless, sleeps poorly, and often experiences depression and anxiety.

When performing the exercise, a significant emotional uplift is achieved.

Working out correct posture helps improve blood circulation, as a result of which the brain receives a sufficient amount of oxygen, chronic fatigue syndrome disappears, performance increases, and a person is more often in high spirits.

In terms of the level of pleasure, exercise with a back roller can be compared to a relaxing massage at the end of a hard day at work.

This is not a way to lose weight!

You cannot compare other methods of getting rid of extra pounds and the Japanese method. Removing the belly with a towel, improving posture, reducing the waist - these are the main advantages of Dr. Fukutsuji’s method. It has nothing to do with losing weight. And this should be understood. There will be no getting rid of excess fat!

The method proposed by the Japanese specialist is a kind of static stretching training. Thanks to it, you can get rid of a variety of defects that your posture has. It will also help to relax especially tightly tightened muscle fibers. It is through this that you can get an amazing effect.

Is it possible to lose weight with a roller?

As already mentioned, the exercise with a roller does not get rid of subcutaneous fat, but only stretches the silhouette by straightening your posture. Nevertheless, in combination with other methods of combating excess weight, very good results are achieved.

However, Dr. Toshiki Fukutsuji himself argued that even without other exercises and diets, you can lose weight. The specialist even called his work “Lose weight while lying down.”

Regular exercise, according to the doctor, helps reduce waist size by 2-3 cm in the first month. After 2 months, the sagging belly will disappear, and after 3 months, the outlines of a beautiful abdominal press will appear.

When working with the Fukutsuji roller, a reduction in waist size is achieved

How did Fukutsuji explain weight loss while lying down?

A Japanese doctor claimed that belly fat can be broken down for two reasons:

During the exercise, the roller affects certain acupuncture points , so the method can be classified as effective oriental reflexology.
The exercise refers to stretching, so the intercostal ligaments are strengthened, the muscles of the back and abdomen gain flexibility , as a result of which their potential increases by 20%.

In addition, straightening the spine helps correct the position of the internal organs, so they gradually shift and displace abdominal fat, which is forced to burn.

Feedback from experts regarding the use of the Japanese technique

Now it’s clear how to remove your belly with a towel using the Japanese method. Reviews from experts about it are in most cases positive. Doctors say that the waist is reduced and the posture is straightened in a short period of time. Due to this, the occurrence of most diseases is prevented. Internal organs receive a lower load. With the help of this technique, a more beautiful and athletic body is formed.

You should know that you can remove your belly using a towel using the Japanese method without fear of any harm to your body. The emotions and sensations from this are only the most positive. Experts recommend asking for help from loved ones at the very beginning when performing exercises. Due to this, it will be possible to prevent errors and incorrect execution of the technique. And the roller will be easier to roll. As experts said, there has not yet been a single patient who has not benefited from this method.

How to make an exercise roller?

The fitness roller is made from a regular terry towel. It must be rolled into a tight roll and securely secured with tape, twine or rope. The length of the roller should correspond to the width of the body or slightly exceed it. The average length is 35-40 cm. In the Shan store you can also buy yourself a ready-made back roller.

Making a Fukutsuji roller from a towel, photo

As for the diameter of the roller, it is selected individually in accordance with the characteristics of the figure and weight. For example, if a person with large dimensions and excess weight makes a roller of too large a diameter, the stretching and deflection will be stronger, accordingly, the effect will be noticeable faster, but the discomfort after the exercise will increase . It’s not worth pursuing a quick result in this way - to the detriment of your own health - because sometimes the sensations can be not only unpleasant, but also painful.

The minimum diameter (about 5 cm) in the initial stages of the exercise is shown:

Overweight people;
People with a low level of physical fitness;
People with spinal diseases (curvatures, osteochondrosis).

No one should start exercises immediately with a wide roller to avoid discomfort after charging.

Necessary equipment

In addition to the roller, you will need a gymnastics mat to provide a flat, comfortable surface, and comfortable sportswear.

Clothing plays a huge role in the effectiveness of the exercise. You should not choose restricting, narrow, tight clothes, even despite the absence of intense physical activity. To completely relax, you need to feel freedom and spaciousness throughout your whole body , so women are recommended to do exercises without a bra, wearing a loose T-shirt over their naked body.

It is better to replace sports leggings with loose pants or shorts; you don’t need to wear socks or shoes. Experts who conduct exercises in groups say that while doing the exercise, you need to “relax and melt like ice cream.”

Magical Japanese gymnastics for the lower back

This method was developed in Japan by doctor Toshiki Futsukuji, who spent many years studying issues about the spine and back pain. His methods are confirmed by the publication of the book “Lose Losing Weight”, which describes in detail the magic roller method.

What is the point of therapy

Having assembled an experimental team of volunteers, the doctor found out that the health of the spine is directly affected by the divergence of the pelvic bones and ribs, because of this, body weight increases and height decreases. With the help of a roller, the bones return to their original position, excess weight is removed, posture is straightened, and back pain in the area

spine disappear.

Gymnastics with a roller stretches the spine, starts the work of the waist and abdominal muscles, metabolic processes are improved and fat deposits are broken down and converted into carbon dioxide and water and thus leave the body.

Availability and rationality

Many people are suspicious of this method, but trying it out is not difficult. Just a roller with the correct diameter and five minutes of time.

You can buy a roller at a specialty store or make it at home from a towel. We roll the towel into a roll 30-45 cm wide, relative to the width of the body, choose a diameter that is convenient for you. Having achieved the required length and diameter, you need to fix the parameters with a cord or tape. Depending on the density and diameter, the load on the spine will be felt. The exercise is not always pleasant when performed; sometimes it can cause painful sensations, including spasm of the muscles of the spinal column, nausea and dizziness. You should stop doing the exercise and consult a doctor.

You will also need a yoga mat to perform the exercise. The clothes are the loosest and do not create discomfort; you need to remove everything that is constricting: socks, leggings, bra. It is better to wear a comfortable T-shirt and sweatpants or shorts on your naked body.

Execution rules:

You need to slowly take a horizontal position and place a cushion under your spine.
Adjust the roller; it should be under the navel.
The legs need to be “closed”, the heels should be shoulder-width apart, the feet should be brought together so that the index fingers touch. It may not work, so for the first time it is recommended to secure your fingers with an elastic band.
Turn your palms towards you, connect your little fingers, straighten your arms and place them behind your head so that your palms touch the floor.
Do not throw your head back; the load on your neck should not be felt. The chin is directed towards the chest.
Take a deep breath and exhale, close your eyes and relax for 5 minutes.
When finished, exit the pose very slowly, no sudden movements.

Slimming effect

Many doctors are skeptical about using a roller as a method of losing weight, but Fukutsuji did not set out to reduce the weight of patients; he was looking for an effective set of simple exercises to improve the condition of the spine.

According to traditional doctors, this method actually visually reduces the waist, but the weight does not change, it seems to be distributed throughout the body.

People who did this exercise are happy about these changes. Many people include it in their daily workout.

Who can use the technique/who is contraindicated

There is also the other side of the coin. This exercise is not for everyone. Before starting to stretch the spinal column, consultation with specialists is necessary: orthopedists, chiropractors and neurologists.

Contraindicated for people during periods of exacerbation of diagnoses and conditions:

osteochondrosis, scoliosis and hernia;
bleeding, both internal and external;
joint diseases;
colds;
gastrointestinal diseases.

But there are many more advantages, and that is why the “magic roller” is so popular. This exercise:

just do it
no special equipment required;
improves posture;
quickly affects changes in the outline of the figure;
improves digestion, as internal organs fall into place;
trains the back muscle corset.

After performing this simple exercise, many noticed a lot of positive changes in their physiological state. Sleep becomes sound and deep, posture appears, shoulders straighten, lung capacity increases, brain activity improves, and negative attitudes disappear.

You must follow the safety rules:

If you have previously had diseases or injuries of the spine, you should consult a neurologist.
You need to start with a roller of small diameter.
Do not try to withstand 5 minutes of training at once, try from 1-2 minutes;
Do not jump up suddenly after performing this, as changes have occurred in the position of the organs, and this leads to an increase in pressure.

And yet, the “magic roller” exercise is an auxiliary means of losing weight and straightening your posture. Doctors recommend simply adding it to your daily exercise routine. In their opinion, it alone cannot replace a person’s quality and healthy life. Without proper nutrition and additional exercise, it is impossible to lose weight and look young and beautiful.

Feedback from those who have started using this method is mostly positive. In part, this exercise is similar to one of the yoga asanas, which is why many call it “practice.”

Exercise can replace dietary supplements, which many people use to improve their well-being, appearance, and to be calm and in a good mood.

But you need to remember that such a “practice” as the “magic roller” is not suitable for everyone.
And before starting this technique, be sure to consult a doctor so as not to harm yourself. Author: K.M.N., Academician of the Russian Academy of Medical Sciences M.A. Bobyr

Execution technique

The exercise is performed at home, at any convenient time.

Technique:

Sit on a mat spread on the floor, place a cushion on the mat across the spine at approximately the level of the navel.
Holding the roller with your hands on both sides, smoothly lower yourself onto it so that discomfort is minimized. To make sure the roller is at the right level, place two fingers on your belly button and slowly move down your side toward the floor. If the roll lies correctly, your fingers should end up exactly in its center.
The legs should be shoulder width apart and the feet should be placed on the inside surface with the big toes touching. When a person feels uncomfortable in this position, a pillow can be placed on top or the thumbs can be secured with a loose rope or hair tie.
Your arms should be extended forward and palms down, with your little fingers touching each other. If you can keep your hands in this position, you can achieve stretching of the hypochondrium, thereby speeding up the process of losing weight. If the exercise is performed on a massage table, you can wrap your hands around its edge. Not everyone manages to keep their arms straight at first. This is not scary, but this problem indicates the presence of spinal disorders. For example, an upward tendency of the elbows may indicate problems in the thoracic region. During the exercise, you should not make any effort on yourself: the body should be as relaxed as possible. If you perform the exercise regularly, the position of your hands will gradually change: this way you can monitor the changes and evaluate your progress.

Correct position of arms, legs and Fukutsuji roller. Exercise technique
You can't throw your head back. A feeling of discomfort in the neck is a sign that it is lying incorrectly. The head should lie flat and the chin should aim towards the chest.
When the correct posture is achieved, you need to take a deep breath, exhale, close your eyes and relax. The exercise time is 5 minutes.
After the gymnastics is completed, you need to open your eyes, slowly turn on your side and stand up very carefully. Sudden movements during lifting are unacceptable.

After the first practices, the sensations in your back will be unpleasant - this is normal. If the discomfort is very bothersome, you can reduce the time to 2-3 minutes, and increase it by 10-20 seconds each time. Gradually, you will feel much better both during and after exercise.

There are also several modifications of the exercise. For a thin waist, you need to raise the roller a little higher, under the lower edge of the ribs, and lie there for another 5 minutes. To make the breasts look beautiful, the roll is placed clearly under the chest, and the exercise is also performed for 5 minutes.

You should not exceed the recommended time: firstly, this is an additional excessive load on the spine, and secondly, the effectiveness of the duration does not increase.

What can you get from regular training?

There are also reviews from those who regularly perform the exercises. Over the course of a month, their waist decreased by about 11 cm. Their tall height returned and their tummy disappeared. After the first classes, height and waist size may “walk” (decrease and return to normal sizes again). But with regular training, all parameters will be fixed in the position you need.

Judging by people's reviews, the stoop disappears and confidence in the gait appears. Due to this, your mood improves. Therefore, we can safely say that this is an effective Japanese method. Removing your belly with a towel (reviews demonstrated this perfectly) is quite easy, while receiving bonuses in the form of a straight posture and a great mood.

Recommended weight loss program

The author of this technique confidently states that you can lose weight with just one static exercise. It is important to adhere to a number of rules:

Exercise only in the morning.
Try to exercise at the same time so that the body gets used to it and the risk of complications is minimal.
Exercise daily, without missing a single workout.

There is also a special program designed for 3 months, which is aimed specifically at weight loss . Its essence boils down to the following: in the first month it is recommended to perform the exercise with the lumbar position of the roller. The duration of the exercise in the first week is 2 minutes, in the second - 3, in the third - 4, in the fourth - 5 .

In the second month, the exercise is performed in the lumbar and subcostal position of the roller. In this case, the duration of the exercise with a roller under the lower back is always 5 minutes, and under the ribs - 2, 3, 4, 5 minutes each week, respectively.

In the third month, the sternal position of the roller is added: in the first week 2 minutes, then adding 1 minute per week. Exercise with a roller under the lower back and under the ribs is always performed for 5 minutes.

So, by the end of the third month, a person already performs all three types of exercise for 5 minutes and achieves significant success in the process of losing weight. If you believe the reviews, during this period 5 cm in the waist disappears, the sagging belly disappears and the posture is completely straightened.

During these three months, it is important to adhere to proper nutrition and engage in sports from the permitted list:

Swimming;
Race walking;
Ski walking;
Eastern gymnastic practices.

These sports have a positive effect on the spine and the musculoskeletal system in general. But there are also sports that are not recommended:

Run;
Boxing, wrestling, martial arts;
Football, volleyball, basketball;
Tennis;
Latin American dances;
Skiing;
Horseback riding.

If a person visits the gym, you need to find out from the trainer what kind of load is placed on the joints.

Roller Fukutsuji from the store medbanki-shop.ru

Actions to be taken

What steps should you take to remove your belly fat with a towel? They are not particularly complex.

Using a towel, roll it into a tight roll. Its length should not be less than 40 cm, and its thickness should be about 10 cm. To prevent the roller from unrolling during the necessary actions, it must be tied with strong threads.
Sit on a hard, horizontal surface. It should be understood that a soft bed is far from the best option. It is worth using a couch, a massage table or a simple tourist carpet, spreading it on the floor. We put the roller behind us.
Gently and slowly lower your back. The roller must be supported with your hands. It should be located across the body under the lower back (exactly under the navel). This condition plays a very important role.
Place your feet shoulder-width apart, with your feet “clubfooted” together. The big toes should touch. The heels should be placed at a distance of 25 cm from each other.
Place your outstretched arms behind your head. They must be straight. The palms should be directed downwards and the little fingers should be connected to each other. The position is not very comfortable. And if you cannot straighten your arms completely, then there is nothing wrong with that. Let them lie as they are. Make sure your big toes and little fingers are touching. This is an important condition that must be observed if you want to remove your stomach with a towel.
You need to lie in this position for five minutes.

Safety precautions

Even such a simple exercise requires certain precautions so that a person does not harm himself. Safety regulations include the following:

If a person has ever experienced problems with the spine or has a disease of the musculoskeletal system (osteochondrosis, scoliosis, hernia), first consult a doctor.
At the initial stage, you cannot choose a thick roller: it is better to start with a minimum diameter and gradually increase it.
There is no need to strive to perform the exercise for the prescribed 5 minutes if discomfort or pain in the lower back or spine causes severe discomfort. Time is allowed to be reduced and gradually increased.
Do not stand up abruptly after finishing the exercise.

Is the Japanese technique really effective?

Remove belly fat with a towel: reviews from inexperienced people say that they regard this as a miracle. Using the method, you can forget about previously acquired knowledge, attitudes and advice regarding weight loss. But a more savvy person will immediately begin to suspect the technique for the presence of some kind of trick or pitfalls.

You need to understand:

Will the technique of the Japanese specialist Fukutskji really help remove belly fat with a towel? Reviews about this are not entirely clear.
What result can be obtained by performing the required actions.
How do people who have experienced the effects of the technique feel about it?
What safety precautions must be followed to avoid injury.
What is the best thing to do if you have back pain?

What sensations does a person experience after gymnastics?

Japanese gymnastics evokes different feelings and sensations in different people. Some claim that after the first practice, the waist size decreases by 2-3 cm.

The objective results of the exercise are the following:

Breathing normalizes, breaths seem fuller, deeper, as if the volume of the lungs has increased.
In a sitting position, it seems that the back has become completely straight and instead of hunching there is a beautiful curve.
When moving and walking, the shoulders straighten.
Improves sleep
The chest is tightened, the waist is reduced.

At the emotional level, a person experiences a feeling of inspiration, high spirits, and a surge of strength and energy.

Contraindications

Since the Fukutsuji technique affects not only appearance, but also health, one cannot fail to take into account contraindications, which include:

History of spinal injuries of any age.
Any internal or external bleeding.
Spinal diseases: spinal column hernia, disc protrusion, scoliosis, sciatica, osteochondrosis, osteoporosis, myositis, radiculitis, spondylosis, tumors, ankylosing spondylitis.
Joint diseases: coxarthrosis, periarthritis, bursitis, tendinitis.
Osteopathy, chondropathy.
Diseases of the gastrointestinal tract, liver, kidneys.
Fever, any acute respiratory infection.
Hypertension.
Restless legs or arms syndrome (tingling, itching, crawling in the extremities).

Some diseases in some cases can turn from contraindications into indications, so the best solution would be to visit a neurologist or orthopedist.

Possible complications

If safety rules are neglected or contraindications are not taken into account, various complications may arise, for example:

Sharp acute pain in the spine due to compression of the nerve.
Loss of consciousness or fainting state.
Dizziness, nausea.
Back muscle spasm during or after exercise.
Headache.
Discomfort in the back and lower back that does not go away within several hours after the exercise.

The presence of these signs is a reason to stop doing gymnastics.

Pros and cons of the technique

The advantages of the Japanese Fukutsuji technique include:

Easy to do.
No physical fitness requirements.
There is no need to buy special equipment and devices.
Short duration (only 5 minutes daily).
Fast and tangible results.
The ability to lose weight without grueling workouts and strict diets.
Improved figure and posture.
Improving the position and, as a result, the functioning of internal organs and the digestive process.
The ability to work out at home without going to the gym or having a trainer.
Relief of back pain and tension.

But the technique also has disadvantages:

Presence of contraindications.
Possible discomfort and pain during or after exercise.
Slow weight loss.

Obviously, there are much more advantages than disadvantages, which is why exercises with a roller for the spine are so popular.

Fukutsuji roller with a pattern, photo