Complex exercises in scoliosis

Office work, uneven loads or simply bad posture can spoil the spine and cause great discomfort afterwards. There is a scoliosis - a curvature of an axis of a backbone which is observed at enough considerable part of the population of a planet. The disease has the property of rapidly progressing and one of the effective ways to defeat it is to perform exercises for the spine. Scoliosis is well adjusted with their help.

Any exercise you need to start with a preliminary warm-up, in this case it will be a walk for several minutes on all fours. The spine will be unloaded and it will be possible to start further exercises.

Complex exercises in scoliosis

1. Exercise "bicycle".

Starting position: on the back, hands should be stretched along the body or fixed behind the head. Legs make circular movements as if you were riding a bicycle. The lower the level of the legs above the floor, the greater the load on the abdominal muscles. Therefore, beginners can perform the exercise by lifting their legs high off the floor.

2. Exercise "scissors".

The starting position is the same. The stretched legs are lifted perpendicular to the floor and alternately perform cross-section motions like scissors.

Both exercises strengthen the abdominal muscles - this provides a set of exercises for scoliosis. It is followed by exercises aimed directly at the muscles of the back.

3. Exercise "Swimming athlete"

It is necessary to lie on your stomach and straighten your legs. The head should rest on palms folded together. In the lower back, you need to bend in such a way that the abdomen becomes the fulcrum, and you make swimming movements with your hands.

4. Exercise "boat"

The starting position is the same. It is necessary to pull forward the closed arms and raise the elongated legs from the floor, bending along with it in the lower back. This position is fixed for a few seconds, then return the original one. Repeat 5 times.

5. Starting position: lying on the stomach, hands holding the crossbar of the gymnastic staircase. Legs strain and lead them to the side in which there is a curvature of the spine.

The following exercises should be carried out in a standing position. The best option will be if they are done near the mirror - so will be the ability to control the posture.

6. The starting position is vertical. Brushes on the shoulders, and keep the elbows diluted in the sides. We perform circular rotational movements. It is important to keep a slow pace and do a small number of repetitions.

7. To improve posture, squats work well. We perform 8 - 9 times.

8. The complex of exercises in scoliosis also uses walking. Walking on the heels, in which the hands are locked into the lock and wound behind the back, walking on socks, when the arms are extended upwards. This should be done in addition to the basic exercises from scoliosis. This includes walking with a high hip lift and arms outstretched.

It is important to remember a few rules, performing exercises for the spine:

First, before starting any exercises, the room needs to be ventilated.

Secondly, any exercise should start with a minimum load, increasing it gradually.

Categorically you can not hang on the horizontal bars - it actively pulls the spine.

All exercises must be performed at a slow pace, controlling the load produced on the body.

Exercises for scoliosis can very effectively help. As a rule, the complex is corrected by the doctor, and without a preliminary visit to a specialist for self-medication it is not worth taking. It is important to remember that the correctly performed exercise heals, and the incorrectly performed exercise can greatly harm. If you can not objectively assess the situation and choose the right set of exercises for scoliosis, then the disease, instead of getting better, will progress rapidly.