Some diseases of the musculoskeletal system are prevented in a fairly easy and affordable way. To do this, it is necessary to perform a certain set of exercises (physical therapy), maintaining regularity and correct execution technique. Charging for the back will allow you to:
- avoid curvatures - lordosis or kyphosis in adolescence, when the spine is still quite plastic and can bend under uneven or incorrect loads;
- avoid protrusion of intervertebral hernias;
- strengthen the muscular frame to maintain the spinal column in an anatomically correct position;
- get a surge of energy, ensuring a higher level of performance.
If exercises for the spine are performed regularly, then you can be sure that with age this part of the body will remain strong and healthy, but only if the set of exercises is carried out regularly and is part of life. In addition, the likelihood of sciatica is reduced.
Why do you need to do exercises?
Many schoolchildren and adults suffer from posture problems. With age and sedentary work, the risk of developing scoliosis, kyphosis and other diseases increases. “Rejuvenated” and osteochondrosis. Now it is diagnosed even in 30-year-old patients, while previously only people over 50 encountered it. Back pain occurs periodically in most people.
Degenerative processes that lead to the development of osteochondrosis and intervertebral hernias arise due to lack of nutrition of bone tissue. The human body is designed in such a way that the spine receives minerals and other nutrients. This is why it is important to do exercises for your back and spine, walk a lot and lift moderate weights.
A properly selected set of exercises solves the following problems:
- eliminates back pain, improves overall well-being;
- helps create a muscular frame and relieve stress from the spine;
- enhance the therapeutic effect of treatment;
- helps prevent relapse of the disease or its exacerbation;
- allows you to remove the discomfort that arises against the background of various pathologies;
- increases the plasticity and flexibility of the spinal column.
The spine requires moderate loads. Otherwise, it ceases to function correctly, which will lead to the development of various pathologies, including those that can cause disability in the absence of timely treatment.
Indications and contraindications for therapeutic exercises
It must be remembered that it is best to perform back exercises when the spine is healthy and does not experience any problems. At the same time, it is better to give up exercises like squats with a dumbbell or other weights, and work with your own weight. But if there are deviations in the functioning of the musculoskeletal system, then it is necessary to select only a suitable complex of exercise therapy. A physical therapy specialist can help with this.
But it is important to remember that any back disease, be it disc protrusion, scoliosis, osteochondrosis, spondylolysis and others, each of them has 4 stages. Loading the spine is permissible only at stages 1 and 2 of the disease.
At the 3rd stage, gymnastics is performed only to a strictly limited extent and under the supervision of a specialist. In case of grade 4 of any spinal disease, it is prohibited to perform exercise therapy.
Also, at stages 1 and 2, it is not allowed to perform any physical activity during the acute stage. But only after the relapse has passed. It is also not recommended to do gymnastics in case of general malaise, elevated temperature, or a crisis of hypertension.
In all other respects, evening, daytime or morning exercises for the back and spine will help maintain health and avoid serious problems with the musculoskeletal system.
General rules and recommendations
If you are planning to do back exercises at home, consider the following tips:
- Do not overdo it. Don't exhaust yourself with long and hard workouts. It is enough to do gymnastics 3-4 times a week. At the same time, training should not be to the point of exhaustion.
- Gradually increase the load. Do not lift heavy weights or immediately perform exercises without physical preparation. Gradually increase the weight and number of approaches to prevent injury and other unpleasant consequences.
- Don't make sudden movements. They can aggravate the condition, lead to severe pain and complications. All movements must be smooth. Do not do sudden twists, lunges or jumps.
- Watch your breathing. It is important that during gymnastics a sufficient amount of oxygen enters the body. You need to start the exercise while inhaling and finish while exhaling.
- Focus on quality rather than quantity. Exercises will be of no benefit if done incorrectly. Follow the instructions strictly. If you are not sure about the correctness of actions, contact a specialist (rehabilitation doctor or trainer).
- For training, choose comfortable clothes. It should not hinder movement. It is worth choosing wardrobe items made from natural fabrics, as they do not disturb natural air exchange.
- Consistency is the main principle. You can achieve the desired results from training only if you do it regularly.
Important! If during exercise you experience pain, headache, weakness, nausea or vomiting, stop exercising immediately. Be sure to consult your doctor for advice.
The therapeutic effect of exercise is achieved by improving blood supply to the spine. This leads to cell nutrition and activation of regenerative processes.
How to forget about back and joint pain?
To have a healthy spine throughout your life, you need to work on it regularly. Moreover, take into account the genetic predisposition to degenerative changes in bone and cartilage tissues. In this case, care of the spinal column must be especially careful.
Spine care - healthy back
Here are some recommendations that must be taken into account and followed at all times:
- monitor your weight and do not allow it to exceed it - otherwise the load on the spine increases significantly, causing an uneven distribution of the load on different areas;
- observe occupational hygiene - the sitting position must be correct and adjusted with ergonomic furniture;
- monitor nutrition - the body must receive the required amount of vitamins, microelements, collagens, proteins, fats and other biochemicals necessary for healthy and full functioning;
- practice yoga and meditation;
- include dietary supplements such as ginger, fish oil, turmeric and boswellia in your diet;
- Be sure to regularly (at least 3 times a week) perform special gymnastics, which allows you to maintain the correct tone of the muscle frame, due to which the correct position of the spinal column will be maintained.
Contraindications
Although back strengthening exercises are very beneficial, there are certain situations where you should not do them. Main contraindications:
- serious spinal injuries;
- pregnancy;
- external bleeding;
- recent operations;
- renal failure and other kidney diseases;
- diseases of the cardiovascular system;
- exacerbation of chronic pathologies.
If you have health problems, be sure to visit your doctor for consultation.
Why do exercises when you really want to sleep?
Of course, if you have never started your awakening with light exercises, then the first attempts will seem like hell. After all, in the morning we want to sleep, and then we always don’t have time to pack everything we need for work and rush to get to transport.
So the question arises: why do I need this exercise, which can be infuriating and take up valuable time?
And there are actually many advantages to such activity; for example, 15 minutes of exercise in the morning can be equated to 30 minutes of exercise in the afternoon. Not a bad replacement, right?
But these are not all the advantages; I also highlighted the following:
- With the help of simple exercises, we easily wake up, and the day begins not with a “zombie” state, but with a comfortable life. This happens because exercise helps the brain and all our organs become active.
- Exercise also plays a therapeutic role, as it improves blood circulation throughout the body.
- A person becomes organized and disciplined, so exercise is also useful for children.
- Morning exercises lift your mood, especially if you do them to your favorite music.
It is also important that with scoliosis and osteochondrosis, exercise to strengthen your back should become your responsibility, otherwise you will give the opportunity to your disease to develop and receive an even more unpleasant diagnosis.
Read more about therapeutic exercises for the back
But this was all a preface. It's time to start and practice. In the video below you can watch exercises for restoring and strengthening the spine from Alexander Chuiko and take note of it.
Warm-up is an important step
Regardless of whether you perform back exercises at home or in the training room, it is important to always start your exercises with a warm-up. If the muscles are well warmed up, injuries will be prevented. On average, warm-up should take about 10 minutes.
The warm-up complex includes the following actions:
- Stand up straight and inhale and exhale. Relax and get ready for the upcoming lesson.
- Support your sides with your hands, and then make circular movements with your head, first in one direction, then in the other. Perform actions slowly.
- Put your hands down. Relax as much as possible. Then raise your left and right shoulders alternately. Then make several circular movements with your shoulders.
- Next, raise one arm as high as possible. The second one should be relaxed. Change the position of your hands while swinging.
- Perform circular movements with straight arms.
- Place your hands on your waist and rotate your hips one way and then the other.
- Lean forward and try to touch the floor with your fingers. The legs should be straight.
- Tilt your body to the right and left. Your arms should be straight above your head.
- Raise your leg. Bend your knee at a right angle. Rotate the bottom of your leg in a circle in different directions. Repeat for the other leg.
It is advisable to repeat the set of exercises twice. Also, the second approach can be replaced by running in place.
Gymnastics for the cervical and lumbar spine
Exercises for the lower back
Hanging on the horizontal bar
Hang on the bar and breathe evenly. Slowly pull your bent legs up and stay in this position for 15-20 seconds. Gently straighten up and repeat leg curls 2-3 times.
Let your muscles rest for a few minutes between sets.
Curls while hanging
As in point 1, hang on the horizontal bar and slowly turn your pelvis alternately to the right and then to the left. Try not to strain your back.
"Bridge"
Lie on the floor, place your arms along your body. Bend your knees and lift your pelvis up, resting on your feet. The arms and neck remain in place. Slowly lower your body down and repeat the exercise 10-15 times.
Circular movements of the hips
Standing on the floor, place your hands on your waist and begin circular movements with your pelvis, first to the right, then to the left. Repeat 5-10 times.
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Neck exercises
Pressure
- Sit on a chair, join your hands and place them on the back of your head. Press your head into your palms and hold the position for 30 seconds. Do 2-3 approaches.
- Press your forehead onto the palm of your hand pressed to your head. Hold the pose for 10 seconds and repeat 5-7 times.
- Head turns. Sit up straight and alternately turn your head to the right and left sides. Perform 5-7 times.
- Lower your chin to your chest and turn your head in different directions, as in step 3.
- Lie on the floor, rest your elbows and lift your head up. Hold the position for about 30 seconds, then you can move on to turning your head. Do the exercise slowly.
Back diseases are always a serious pathology, affecting the functioning of almost all organs and systems. To prevent their development, regularly perform exercises at home and try to keep your back straight after gymnastics. Published by econet.ru.
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PS And remember, just by changing your consumption, we are changing the world together! © econet
Set of exercises
Experts recommend repeating the exercises 5 times. The workout should last 20-30 minutes. Over time, the duration can be increased, but it is recommended to add loads gradually.
To treat and prevent back diseases, in particular the spine, it is recommended to perform stretching and strengthening exercises. The complex is selected individually depending on the state of health and other factors.
Important! Athletes who lift heavy weights are not recommended to use a safety belt. In this case, the lower back muscles do not work. It makes more sense to gradually increase the weight and calculate the load in accordance with your physical condition.
Spinal stretching exercises
Back exercises aimed at stretching the spine are considered effective. After their implementation, the space between the vertebrae increases, and therefore the risk of pinching and pain is reduced. The complex can be performed in the morning as exercise or in the evening after a hard day. The exercises are simple and anyone can do them at home.
Hanging on the bar
This is the easiest exercise to perform. It is advisable to do it on a horizontal bar, the height of which is greater than a person’s height, so that you do not have to bend your legs too much. You need to hang for several minutes. Time depends on physical fitness. If it’s difficult to hang, you can do several approaches for 1-2 minutes.
In this case, the spine is well stretched, which prevents intervertebral hernias.
You can also do hangs with your head down. But only people with excellent physical fitness will be able to hold on with their feet. If there is no horizontal bar nearby, you can install a crossbar in the doorway.
"Cat"
Get on all fours. Arch your back as much as possible for 10-15 seconds, while reaching your chin towards your chest. Then bend your back. Raise your head as high as possible. Change position several times.
"Child's Pose"
Lie face down on the floor. Place your hands under your armpits. Straighten your arms. At the same time, lean on your knees. You'll end up on all fours, but don't stop. Lower your head, rest your face on the floor, while your buttocks should remain at the top point. Stay in this position until you feel tired.
Stretch on the floor
Sit on the floor . For comfort, you can place a yoga mat under your buttocks. Spread your legs as wide as possible to the sides. Then slowly lean forward as far as you can. Gradually rise to the starting position. The back should be straight at all times.
Watch your breathing during all exercises. Other exercises can be used to stretch the spine. You will learn about them in the video:
Exercises to straighten the spine
Since staying in a sitting position for a long time leads to poor posture and curvature of the spinal column, it is important to do exercises to straighten it. This set of exercises for the back will allow you to maintain correct posture and prevent the development of diseases. Workouts can be tailored based on physical fitness and other factors.
"Skydiver"
Lie face down on the floor. Place your hands straight in front of you. Then simultaneously raise your arms and legs as high as possible. The back should bend at this moment. Hold this position for a few seconds. Then relax. Be sure to do several approaches.
If you find it difficult to do the exercise, you can simplify it. Raise one arm and leg diagonally. Then change limbs. Do at least 4-5 approaches.
"Table"
Simple exercises to strengthen your back can be easily done at home at any time. To make a “Table”, you need to sit on the floor. Then move your arms back and place your palms on the floor. Bend your legs at the knees and focus on your feet. Lift your body up so that it is parallel to the floor.
"Basketball basket"
Starting position – lying on the floor. Bend your knees and pull them towards you, wrapping your arms around them. At the same time, raise your body towards your knees. You need to stay in this position for 10-20 seconds. Worth repeating several times.
"Plank"
You need to rest your elbows and toes on the floor. In this case, the body should be taut like a string. This position should be held for 30 seconds. This exercise is beneficial not only for the back, but also for other parts of the body. To add variety to your workout, the plank can also be done on your side. In this case, it is important to ensure that the spine and neck are on the same straight line.
You can also include the following exercises for a weakened back and legs in your workout:
- Keep your legs straight. Bend your body forward and place your hands on the floor. Make sure your back and arms are in line and at right angles to your legs. Stay in this position for a few seconds. The exercise helps straighten the spine, pump up the back and legs.
- Take a position with your stomach on the floor. Then place your hands on the floor and lift your upper body. Arch your back well.
- Roll over onto your back. Place your arms along your body. Bend your knees. Slowly lift your pelvis as high as possible. Then hold in this position, then lower yourself.
Exercises to strengthen your back muscles
To prevent osteochondrosis and other diseases of the spine, it is important to perform exercises to strengthen the back muscles. After regular training, it will be possible to create a muscular frame that will hold the spine in the correct position and reduce the load on it. You can include various exercises in your training program.
"Swimmer"
You need to lie on the floor face down. Then alternately lift one arm and a diagonal leg. Change the position of your arms and legs. Also try to lift all your limbs up at the same time. This exercise is well suited for people with spinal curvatures.
Triangle push-ups
Stand so that your arms and legs touch the floor, while your buttocks are as high as possible. Legs should be straight. Then do push-ups. Bend your elbows and lower your head down until your forehead touches the floor. Return to the starting position. Perform up to 10 approaches.
Reversible wiring
Lie face down on the floor. Stretch your arms to the sides. Then simultaneously lift your head and chest off the floor and the backs of your arms. When performing this exercise, the muscles that are most involved are those responsible for spreading the shoulder blades.
Hyperextension on a fitball
If you have a gymnastic ball at home, you can perform effective exercises for your back muscles with its help. Doing hyperextension on a fitball is not difficult. You need to lie on your stomach on the ball. Place your hands behind your head and lean forward. Then return to the starting position. Repeat the steps several times. If you go to the gym, then hyperextension can be done on a special machine.
