Exercises for the spine at home. Exercises for stretching the spine

Long sit-down office work, long time at the computer, lack of adequate physical exertion and developing inactivity are the main reasons leading initially to weakening of the muscular corset of the trunk, and then to the violation of posture, curvature of the spine. Often, people are so busy that they do not pay much attention to the pains that have first appeared in the back, waist or neck area, dumping the cause of their occurrence on excessive workload or uncomfortable posture during sleep. Over time, the pains become more intense, and if you do not take the necessary measures to prevent them, it is likely that the case will end with curvature of the spine, protrusion or herniated disc and, as a consequence, surgical intervention. However, this can be avoided, because you can do your health at home by performing simple exercises to strengthen the spine at home.

The main rules for performing physical exercises

When doing physical exercises at home, you need to follow simple rules to achieve maximum effect and prevent possible complications. Here are some of them:

• Classes must be performed smoothly, without sudden movements and excessive zeal;
• Do not exercise in the presence of pain in the spinal column, and when pain occurs during training, it is recommended to postpone training;
• It is forbidden to perform exercises in the presence of severe pain;
• Start the classes with a minimum load, gradually bringing it to the required level;
• Should carefully monitor the correctness of the performed movements and compliance with posture during training;
• Before carrying out the basic complex of physical exercises necessarily it is necessary to do warm-up for the purpose of a warming up of the basic groups of muscles;
• Periodically it is necessary to consult with your attending physician and not to hide from him symptoms or painful sensations;
• Exercises for the spine in the home should be aimed at strengthening the muscular corset not only of the back, but also of the upper shoulder girdle and lower limbs.

Before you begin, it is recommended that you visit your doctor or trauma specialist and after their consultation make a computer or magnetic resonance imaging of the spinal column. This examination will help to eliminate organic changes and contraindications for exercising.

Exercises for the treatment of scoliosis at home

The main exercises for spinal scoliosis at home will be aimed at strengthening the muscular corset of the trunk and stabilizing the spinal column, as well as correcting small deformations and, as a consequence, stopping the progression of the disease.

It should be noted that the complex of therapeutic gymnastics for the treatment of C-shaped scoliosis and S-shaped will be different, and the correct diagnosis can only be made by a doctor.

Prevention and treatment of C-shaped scoliosis

Performing exercises with scoliosis of the spine at home, you carry out training of the lateral muscles of the spinal column, as well as the muscles of the walls of the abdominal cavity. For C-shaped scoliosis, the following exercises are recommended:

• The initial stance - feet on the width of the shoulders, the hands to attach to the shoulders and carry out circular movements forward and backward elbows (the multiplicity of the exercise in each direction is 8-10 times, the exercise is performed in three approaches);
• Remaining in the same position, move the shoulders forward in a deep exhalation and back with a deep breath, thereby straightening and squeezing the back;
• Further it is necessary to lay down on a floor on a firm surface, hands to place along a trunk and, without tearing off legs and a humeral belt from a floor, some times to raise and pull a head upwards;
• Being in the same position, to make a "boat", and then go to the exercise "bridge".

These exercises for the spine in the home are recommended to be performed 1-2 times a day, combining them with other exercises in physical education. They are ideally suited as a therapeutic gymnastics for the prevention of disease or the treatment of its initial stage.

Prophylaxis and treatment of S-shaped scoliosis

The complex of exercises for the treatment of S-shaped scoliosis is somewhat different from that of C-shaped scoliosis and is aimed at strengthening the region of the waist and chest, as well as increasing the basic muscle tone of the latissimus muscle of the back. For this, we recommend such exercises for the spine at home:

• The starting position - sitting on a high stool or bench, to put your hands behind your head, straighten your shoulders and elbows, turn left and right, as if twisting the spine along a long axis;
• Lying on his back on a hard surface on the floor, it is necessary to perform rolling movements, lifting the body;
• Standing on all fours and leaning against the floor with his hands, several times it is necessary to bend and bend his back, imitating the condition of a good or evil cat.

To perform this complex of exercises is necessary daily, following the basic rules of therapeutic gymnastics.

Physical exercises for decompression of the spinal column

Simple exercises for stretching the spine at home can be done using an ordinary interior door (you must first make sure of its fastening). On hands it is necessary to hang on the door, taking hold of its upper edge (closer to the door hinges).

At the same time, you need to press your legs and make small rocking movements so that the entire load moves to the upper shoulder belt, and, by unloading the spine, the rotational movements contribute to the rotation of the spinal column. Exercises for stretching the spine at home are recommended to be performed with both back and face to the door. Of course, with success, the interior door can be replaced by a gym or a horizontal bar.

Prophylaxis of the appearance and treatment of herniated intervertebral disc

The main place in the prevention of this disease is the systematic exercises for the spine in the home, which are aimed at strengthening the muscular framework of the back and trunk, as well as decompression effects on the spine. In case there is pain on the side of the spine or there is an established diagnosis of a herniated disc, it is absolutely necessary to consult your doctor. The main measure for the treatment and prevention of hernias is the decompression (extension) of the spine in natural ways or by using special mechanisms that are aimed at increasing the spacing between the vertebrae, and thereby reduce the burden on the intervertebral disc and reduce pressure on nerve fibers.

In addition, exercises with a spinal hernia at home can be performed with the help of a special prophylactic Evminov, which gives excellent results. A special board with a variable angle and arms, this device contributes not only to decompression of the spinal column, but also to strengthening the muscular corset.

An additional effect is given by the course of special therapeutic massage, which removes muscle spasm, acupuncture, physiotherapy procedures.

Exercises to maintain the muscle tone of the back

Exercises for the muscles of the spine at home are necessary not only to strengthen, but also to prevent the displacement of vertebrae in a weak muscular framework. At the same time, the amplitude of the exercises should be limited at first.

Of exercises in the supine position on the stomach recommended "boat". On exhalation, it is necessary to tear off upper limbs, a shoulder girdle, lower limbs from the floor and, holding it for a few seconds, hold your breath. Exercises in the supine position on the back recommended a similar complex for the prevention of scoliosis.

Conclusion

Performing a simple set of exercises for the spine at home two or three times a week, you will achieve that there will be a strengthening of the muscular framework. There is a powerful prevention of diseases not only of the spinal column, but also of the musculoskeletal system as a whole.