Як самому собі поставити хребці - самоправка хребта своїми руками | Александр Афонин

The video explains how to perform self‑adjustments of the spine, starting with a basic exercise routine to prevent misalignments. It covers unlocking the cervical vertebrae, two methods for aligning the lumbar and thoracic spine, and a technique for working with the neck. The speaker notes that massage technique is not crucial, as the crunching sound comes from joints rather than muscles. Additional self‑adjustment methods are listed in a playlist and can be requested. The experience of self‑adjusting the spine can help those seeking to heal their back and enjoy free movement, though single vertebra crunches do not guarantee relief but can motivate continued practice.