Marek Wyszynski | The Kraus Back Exercise Program

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The Kraus Back Exercise Program

by Marek Wyszynski

Easy steps to a Pain Free, Strong, & Flexible Back
Genre: Spoken Word: Audiobook
Release Date: 

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  Song Share Time Download
1. Introduction and Instructions
7:37 album only
2. Diaphragmatic Breathing (Level 1)
1:26 album only
3. Shoulder Shrug (Level 1)
0:45 album only
4. Leg Slide (Level 1)
2:22 album only
5. Head Rotation (Level 1)
0:58 album only
6. Single Knee to Chest (Level 1)
2:38 album only
7. Sidelying Knee to Chest (Level 1)
4:52 album only
8. Buttocks Squeeze (Level 1)
1:59 album only
9. Double Knee to Chest (Level 2)
1:31 album only
10. Cat & Camel (Level 2)
1:55 album only
11. Partial Sit-Up (Level 2)
1:32 album only
12. Back Lengthening (Level 2)
1:40 album only
13. Seated Forward Bend (Level 2)
1:53 album only
14. Bicycle Hamstring Stretch I (Level 2)
3:55 album only
15. Bicycle Hamstring Stretch II (Level 2)
3:34 album only
16. Full Sit-Up (Level 3)
1:59 album only
17. Seated Bend With Rotation (Level 3)
2:51 album only
18. Straight Leg Raise (Hamstring Stretch I) [Level 3]
3:32 album only
19. Straight Leg Raise (Hamstring Stretch II) [Level 3]
3:24 album only
20. Diver's Bend (Level 3)
1:31 album only
21. Calf Stretch (Level 3)
2:40 album only
22. Forward Bend (Standing) [Level 3]
2:04 album only
23. Diaphragmatic Breathing (Upper Quadrant Limbering)
1:40 album only
24. Shoulder Shrug (Upper Quadrant Limbering)
0:54 album only
25. Head Rotation (Upper Quadrant Limbering)
1:00 album only
26. Elbow Bend (Upper Quadrant Limbering)
1:09 album only
27. Chicken Wings (Upper Quadrant Limbering)
0:54 album only
28. Hugging Movement (Upper Quadrant Limbering)
2:25 album only
29. Scare Crow (Shoulder Rotation) [Upper Quadrant Limbering]
1:35 album only
30. Arm Lift (Upper Quadrant Limbering)
1:22 album only
Downloads are available as MP3-320 files.


Album Notes
Dr. Hans Kraus, with whom I had the privilege of working some years ago, was a world-renowned expert on back ailments who devoted his life to creating a universal, safe and effective system to help people suffering from back pain and sciatica.

His exercise program, unlike others, addressed the most frequent contributing factor of pain; excessive muscle tension.

The program may seem deceptively simple but is the result of life-long work and rigorous thinking of a man of genius.

For decades I have been seeking the answer to the question: What makes people better? After treating thousands of patients with numerous treatment approaches, I feel the Kraus protocol remains the best home exercise program for back pain sufferers.

"Having done Dr. Kraus' exercises regularly for almost 20 years, I continue to marvel at how I begin to feel stiff and creaky if I skip a few days and then feel better almost immediately when I resume them. They are a remarkably simple way to improve one's quality of life." -Susan Hibberd, author

"Before Marek suggested the Kraus series to me a few years ago, my hamstrings were so tight that I could not touch my toes (not even close). After only four weeks of doing the Kraus exercises without straining, my flexibility improved noticeably and I was able to touch my toes easily." Jack Stern, attorney

How to maximize the benefits of this program:
Perform the exercises twice a day (mornings and evenings)
In the first week do only level one (exercises 1-7), then add three or four exercises every week.
The exercises build on each other with a cumulative effect, so do them in the prescribed order.
Use a mat, carpeted floor or bed. (Yoga mats are not ideal because friction interferes with ease of sliding your legs.)
Avoid pain and strain!
Focus on letting go of tension between repetitions.
Perform the movements within an easy range.
Slow down.
If these exercises feel simple or boring, you are doing them correctly! Stick with the program, and you will experience less pain and easier movement.

Consult your physician before starting these exercises.
This program should not increase your pain or create other symptoms.

Stop immediately if you experience discomfort.

In a study involving 11,809 subjects, 80.7% of the participants reported pain reduction and 82.6% showed improvement in flexibility and strength in six weeks.
Kraus H. Nagler W. Mellegy A: An Evaluation of an exercise program for back, American Physician 1983.



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