Triumphal successes of Russian gymnasts at all competitions made artistic gymnastics a very popular sport among girls. And, as in any sport, come here in early childhood. The children's body and the body are absolutely not ready immediately to training, and there is a need to stretch the back, regularly carry charging. But novice, especially children, it is difficult to immediately determine how to make gymnastics for the development and strengthening of muscles.
How to stretch your back in rhythmic gymnastics
Spin and spine are the most important parts of the human body. And the endurance and flexibility of the back in rhythmic gymnastics plays a huge role. Well-developed back muscles instantly make a beautiful posture and give amazing flexibility. An adult person is probably difficult to work on his back, because Multiple working days on the chair already left their mark. But the child develop the spine is slightly simpler. The main thing is to know how to properly perform gymnastics and how to stretch your back without dangers of injury.
Well-developed back muscles instantly make a beautiful posture and give amazing flexibility.
The stretching in no case should be performed on the "cold" muscles. That is, you can not come to workout and immediately begin to stretch. The same in class at home - each stretch should be carried out on preheated muscles. The predecessor can be both intensive training and a small warm-up.
According to research, stretching duration per day directly affects the subsequent possible. The minimum time for stretching should be at least 40 minutes. Ideal exercises for stretching the spine can be called the following:
- "Cat" - you need to take the position "on all fours", focus on your knees and palm. On the breath - raise your head, and the spine rumbles to the floor. On the exhalation, lower your head down, twisting the chin to the clavicle, and the back is rounded and "pull" to the ceiling.
- Wholesion on the horizontal bar - elementary exercise. On any accessible horizontal bar (at home, on the street, in training), you need to hang on the crossbar so that the legs do not touch the floor. You need to provisive the maximum possible amount of time, absolutely relaxing all the muscles of the body. Such an exercise is advised to perform even with hernia, osteochondrosis and other diseases.
How to make gymnastics and avoid injury
Surprisingly, but the more gymnasts are engaged, the higher the risk of injury. And if it has already been determined that the stretching should last at least 40 minutes, then the general training is not at all obliged to be long. There is a certain concept - the OFP on rhythmic gymnastics, which means general physical training. And it is not correct to believe that the more time spent on the OFP, the better the results will be. As a time, stretching requires more time than intensive training.
But all these indicators are not afraid for young gymnasts. At the first time, the child's classes will not torment strong workouts and stretch marks. It is very important from the very first lesson to trust the coach. This coach will never advise "pull children to impeccable indicators," and will look after the abilities of babies.
This coach will never advise "pull children to impeccable indicators," and will look after the abilities of babies.
If primary workouts come to at home and while under the supervision of parents, several recommendations should be completed in order to avoid injury:
- Before making gymnastics, you need to visually assess the place. There should be no sharp furniture angles around, and there must be an even coating on the floor.
- The child from the very first lessons needs to develop observation and control everything that is around and behind him. Today it can be a chair, and tomorrow is an athlete that performs an exercise. To avoid a collision, you need to constantly examine before performing the element.
- With any exercise, it is important to evaluate how the muscles of the child are prepared. It is not necessary to overload the lower back (and the unprofessionals do it very easily!). The child should feel uncomfortable load and report it.
Complex exercise for improving flexibility
As teachers advise, stretching the back and spending gymnastics is better to start with basic exercises. Such species include:
- Wave;
- Boat;
- Slopes;
- Deflection.
Exercise "Wave"
To perform the exercise it is necessary to prepare a rug. The initial position is to go on a kneel on the floor, placing the buttocks on the heels. Hands stretched along the body and almost do not participate in the exercise. From the smooth position of the back and head you need to gradually twist the neck to the clavicle, slowly falling on the floor face down, put the belly on the hips. As a result, a certain "embryo pose" should be obtained, but sitting on the floor. Then it is necessary to slowly return to its original position: first the lower back stretches, then the back is returned to the smooth position and the head straightens.
Exercise "Boat"
Another stretching exercise can be called a boat. Source position - lying on the floor on the stomach, hands bent, palms under the shoulder. The first begins to stretch the back of the head of the head, the chest is neatly raised behind her, the lunch becomes flashed. Having achieved the highest lifting point (leaving a fixed pelvis), you need to stay for a few seconds and slowly return to its original position. It is important to understand that it is possible to correctly stretch the back only under the condition of marginal accuracy.
Tilt forward
This, at first glance, the elementary exercise is still contraindicated for diseases of the musculoskeletal system, because All the load is assumed by the spine. Source position - sitting on the floor with stretched forward legs. Hands need to be made to the castle and stretch over your head. This castle must try to touch the socks, slowly lowering the smooth back down and putting the belly on the hips. Return to its original position is necessary slow and neat.
Sitting deflection
The initial position in this exercise is sitting on the floor, with straight elongated legs, straight backs and hands, retractive a little behind the back. Holding your head straight, you need to stretch the lower back, and the chest pull up to the ceiling. To increase the degree of deflection, you can lift the pelvis. It is very important not to transfer the burden on the neck and head (which can happen involuntarily). To avoid this, lock the look on the legs - this will allow you not to pull your head up.
Other exercises
Of course, there are many ways on the Internet, how to make a back flexible. But it is important to remember - random back injury may not even be noticeable immediately, and will manifest itself in a few hours or days.
Another popular and relatively safe exercise for the back can be attributed to the bridge - he knows him hardly every child since childhood. There are also several effective exercises for the back on the phytball. This ball is especially necessary for those who have intervertebral hernia, osteochondrosis - the phytball significantly removes the load from patients with patients, but does not reduce the effectiveness of classes.
Whatever the plan of home training or gymnastics for stretching the back, the coach is needed. After all, you can perform qualitatively three exercises and have a result, but you can volatile yourself with a three-hour training and not to see any effect. And after all, not in vain the OFP in rhythmic gymnastics is recommended to hold no more than 7 hours a week. Such a seemingly light, the intensive should be supplemented with a minimum 40 minute stretching - and stable workouts will definitely remove the child to the desired level of preparation.
The stretch of the spine at home (traction) is positively acting on injuries with displacement. This method is treated with scoliosis, hernia and hondronz. Thanks to the extract, the distance between the disks is becoming more, which removes the pinching of the nerves and eliminates pain. The method pulling the spine is skeptical by doctors, despite the fact that equipment for the extraction is used in the arsenal of hospitals. Are exercises effective as treatment? More than, but the traction is applied not with all diseases of the spine, but in some cases the spine extract at home is contraindicated.
- Displacements for dislocation and fractures. It records the vertebrae in a certain position, not allowing them to move.
- When scoliosis, it is not worth producing a long-term stretching course for the spine so as not to get complications. Otherwise, there is probability to injure the spine. A comprehensive approach (massage course, special exercises that support collars and corsets is necessary for the treatment of scoliosis.
- Some doctors do not recommend using this treatment method with osteochondrosis, so as not to injure the disks and vertebrae affected disease.
- With hernia, traction is a good way to do without surgical intervention, but the exhaust efforts have their own limit. Otherwise, the patient's condition can be aggravated.
Contraindications for traction
Pulling the spine can not always be useful. You can not exercise to exhaust the spine at home if there are arthritis or osteoporosis. Do not be done in diseases of the vascular system, heart disease and elevated pressure. It is undesirable to carry out thrombosis, critical days. You can not make the stretch of pregnant women in order not to damage the fruit. Do not conduct with colds, viral diseases, especially if they are accompanied by a high temperature.
When stretching the spine, it is impossible to strain very much if the patient feels weakness, it is better to abandon this method.
Types of stretching
The stretch of the spine is divided into 2 types:
- . For underwater extracts, the pool is required and the presence of special equipment. It is done in hospitals. Water helps to eliminate pain.
- With your own hands is carried out in clinics, and on their own. Doctors use, as a rule, special tables (couches) for vertical and horizontal exhaust.
There are a large number of compact simulators that are easy to install in the apartment. But when using simulators, consultation with the attending physician is needed for traction.
How to make a spine hood?
To stretch the spine at home, use a number of exercises:
- For the breast, the patient needs to get up, the legs are put on the width of the shoulders. The patient lowers his head, flexing in the thoracic department, while the loin remains smooth and does not bend. A man stretches up, while at the same time relaxing the tense muscles. This position is fixed for 10 seconds.
- The patient leans forward, putting the legs on the width of the shoulders. With inclination of the housing, the palms relate to the floor, the legs and spin relax, and the load falls on the muscles of the spine.
- The patient stands in its original position, concerns the legs of the legs and leans towards the heads. Over time, the person will become more flexible and can easily perform this exercise.
- The patient stands, then leans, exposing one leg forward. To the leg you need to reach forehead. Fix the position for 30 seconds, without delaying the breath.
- We collect hands in the "lock", having rejected them behind the back. The patient is sitting or standing, and the hands are triggered behind the back like this: one from above, and the second bottom. Fix the position at forty seconds.
- The patient sits on the floor and pulls the legs. After that, he takes palms behind the feet, without bending the knees, and stretches to them forehead. The body is fixed in this position for 20 seconds. It is completely simple to tract the spine alone, with their own hands so you can improve the patient's condition.
- Wholesion on the horizontal bar (Swedish wall) can also be used as exercises for the stretch of spine on vacation, at home.
- It is interesting to read:
Pullout of the lumbar department
Exercises for pulling the lumbar department:
- The patient falls on the back, pressing the shoulders to the floor. Hands must be sprawled. Bend your legs, first put them to the right from the body, return to the starting position, then lay the legs to the left of the body. We repeat the exercise 4 times in each direction.
- A man falls on his back, puts his leg on the floor, and the other leg begins and pulls up to the chest. The position is fixed for 30 seconds, ideally the patient must reach his forehead to the knee. After that, the foot straightens and the person returns to its original position. The same manipulations are made on the other foot.
- Going on the stomach in bend the right leg. The hands are fixed on the foot of the bent leg on the foot, and the heel presses to the buttocks. We remain in this position for a minute and a half. I spend the leg, the same makes the best with your left foot.
- We become on all fours, smoothly relaxing the muscles of the abdominal press, begging in the lumbar department. The lower back should be fed without pressure and effort, simply under the weight of the patient's body. After that, you draw the stomach and begged the lower back. The back should be similar to the arc.
- We lie down on your back, put the feet on the floor. It is necessary to bend legs in the knees. Then pressing the buttocks to the floor, flexing the lower back, fix the position for 15 seconds. And then we carry out the lap of the lumbar section down. Repeat exercise is done up to 8 times. Rule: Exercises are made without sharp movements and at a slow pace.
In order not to make an extract in the hospital, you can build a special table for traction at home. This excellent device is useful when the patient cannot produce Vis on the horizons.
Make it like this:
- We take a wide board, which is wrapped with a cloth in several layers. So the body will not slide on the table.
- One side of the boards is attached at an altitude of 130 cm from the floor and above, at an angle of 45 degrees.
- Breteels are attached to the high edge of the boards. Straps Length is about half a meter.
How to do on such a simulator? It is necessary to lie on the table, relax all the muscles, strapleges put on hands. Such a table not only does not harm the spine, but will make it better to posture, it will stretch all the spine departments, remove fatigue from the muscles.
- We advise you to read:
The simulator can be made from a bed with a hard mattress. For this makes polls. Shlek width 7-8 cm, and about 150 cm long. They are made of dense fabric, and the bed itself is raised at an angle of 40-45 degrees (in the head of the head). Sloties are attached to the head of the head of the head of the head, they are under the mouses to hold the body.
Prevention
- So that pain in the spine does not appear enough to keep track of their posture, do not lift heavy, comfortable sleep.
- In order not to sore the neck, it is necessary to avoid sitting on soft surfaces, and the legs must be firmly standing on the floor, the back is recommended to keep right. It is not necessary to lean once again, and if the work provides for a long session, it should be warm up from time to time. It is impossible to sit "foot leg."
- After the hood, do not overload the spine, and gravity rises only from the sedental position. When wearing bags or other heavy items in the hands, their weight is distributed evenly so that the curvature of the spinal column does not occur.
- It is necessary to sleep on a bed with a semi-rigid base with a thin mattress. It is better to use an orthopedic mattress and a rectangular pillow. Head to relax muscles should lie parallel to the base of the bed. The muscles cannot relax if a person sleeps less than 9 hours.
If these rules are performed, the likelihood of diseases of the spine is reduced.
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Good day, dear readers! So that the muscles were healthy and strong it is important to keep the balance between their voltage and relaxation. Our muscles are strained as a result of physical activity, and relax during the recovery period.
But sometimes relaxation does not occur due to a number of factors. First of all, it is characteristic of the muscles of the back and for them is most dangerous, as they are responsible for the health of the spine. That is why the timely stretching muscles of the back is so important!
If you do not play sports and think that this is not for you, then I assure it wrong. I present to you in proof a list of reasons why stretching (stretching) backs are needed to all people.
- Currently, most of us have a sedentary work and a sedentary lifestyle.
In this case, constant static voltage is experiencing back muscles and necks. If you do not relax them with massage or stretching, then you can become an unlucky owner of osteochondrosis and other unpleasant diseases.
- When the muscles do physical work, especially with a power training, they accumulate the products of metabolic reactions that need to withdraw with blood flow.
After training in the muscles there are still residual stresses, which make it difficult to circulate blood. To fix it, you need to stretch the muscles.
- Stretching improves flexibility.
Even the flexibility is typical for most people - leaning behind a cloth or step over a big puddle - it worsens over the years. You can not reduce these processes using stretching. I'm not talking about the situation when you want to improve your flexibility over the norm.
Good flexibility not only come in handy in everyday life, but also will increase the return on training with iron!
- Stretching not only relaxes muscles, but also strengthens, making them more mobile and durable.
See how the stretching is important for everyone without exception!
What muscles need to stretch?
On the back a huge amount of muscles, from the surface, which in nature to the deep, supporting the spine. These include:
- Shorty.
- Trapezoidal.
- Spin straighteners.
- Large and small round muscles.
- Ost.
- Iliac roar.
- Long.
And this list can be continued.
The shoulder belt is also involved both in the exercises to train the back and in the tensile movements. Mostly it concerns the rear delt.
And do not forget about the buttocks, on which we sit all day. They also have to fall out. By the way there is nothing surprising that I am talking about the buttocks in the article about the back. After all, they actively help back straighteners and some other muscles, extending the upper part of the body.
Exercises for Stretching Back
There are 4 types of tensile exercises: static, dynamic, proprioceptive and ballistic. We will consider only a static type as the safest. Its essence is to take poses, in which the back muscles will be stretched and static holding this posture within 10-20 seconds.
- Warming down the key to success.
What do you think it will be with rubber, if you first put it in the refrigerator, and then start stretching? Right, breaks. So with the muscles, if you do not heat them, you can be injured.
This situation is relevant for stretching before training. And after the class you are already breeding. The advice is simple.
- When stretching the muscles, you need to focus on your own feelings. You should not experience pain, but only feel a slight muscles stretching
- Do not get out of the posture. For example, if you make static slopes sitting to your feet, then check out it is slowly slowly so that the stretched muscles do not have excessive voltage.
- Do not stretch in the break between sets and exercises. Although during the warm-up approaches it is permissible. But between the working seats is prohibited.
Well, now I will tell you about the most simple and efficient methods!
Slopes to the legs sitting
Exercise does not require absolutely no additional equipment and can easily be performed at home. It is wonderful that it stretches almost all the muscles of the back, both its lower part and the top. And also affects the buttocks and legs. It can be said that it is universal.
The exercise can be performed after training or within the morning charging. Paying for only 1-2 minutes.
Execution technique as follows:
Sit on the floor and pull your legs forward, parallel to each other, mocky to ourselves. Then exhale smoothly, draw your stomach and start slowly tilting the bodies to your feet. Bending should be a lumbar and thoracic spine, the pelvis is fixed.
Hands should slide along the legs, ahead of the body. When you already be at the bottom point, slightly blame the pelvis towards the deflection.
Try to reach your hands to your fingers, this is a sign of good muscle elasticity. If it does not work, it does not matter, the flexibility will come with time. Hold in such a posture for 10-20 seconds, breathe at the same time. Perform several such approaches and you are free.
Stretching on phytball
- Probably one of the simplest stretching methods. All you need it to lie down the stomach on the phytball and relax. But it is better to fulfill some rules.
For example, rely on the arms and legs to have a more stable position and do not pull the blades to the ears.
It is important to feel how the muscles running along the spine are stretching, as well as the muscles of the bark (the press, buttocks and rectifiers of the back).
Japanese Stretching
The Japanese also did not grab and. According to the Creator, Fukutsudi doctor, practicing this Japanese know-how, can be achieved a significant improvement in posture.
Currently, many people have an irregular posture - excessive deficiency of the lumbar department (Lordoz), bending the thoracic (kyphosis) and deviations from the norm of the cervical. Of course, any stretching method facilitates the improvement of the state of the spine. But this method has an end to the correction of posture.
Execution technique:
You will need a towel or roller, for starters, with a fist diameter. And it is better to choose the diameter of sensations - there should be no strong discomfort. Roller diameter gradually increase. Lie on your back and put the roller under the lower back, at the level of the navel. Pull legs down, but with the feet you need to do the following chip: heels will divert 15-20 centimeters, and you are moving to touch.
Hands pull up, and paint the brushes so that the palms lay on the floor and the little men of both hands in contact. Immediately I will say the position of the horror of what is uncomfortable. But this is all salt. According to the author, it is inconvenient only because the posture of most people has lost the primordial appearance that would allow this exercise without discomfort.
In such an uncomfortable posture, you need to stay at least 3 minutes. After completion, do not get up immediately. First, take a convenient supper position, lie so minute, then turn on the right side and only after climb.
Most likely you will not succeed in the first lesson, take the necessary posture, especially this concerns the position of the hands. But you still have a lot of time to fix everything. But, remember that you need to do the exercise more often than once every 2 days. People with protrushes and hernias of intervertebral discs, this method is contraindicated!
As a result of the classes, your growth can slightly increase, due to the hiddening of kyphosis and lordosis.
Well, in conclusion, I could not leave you without a informative video:
Let's summarize
I hope you now see the importance of stretching. For my part, I tried to give the most simple, but at the same time effective exercises. Their regular execution is the best preventive measure for the health of the back!
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According to statistics from osteochondrosis, more than 80% of land inhabitants suffer. Not only adults are subject to the disease, but also children. During preventive inspections, the posture disorders are found in 85-90% of schoolchildren, and up to 20% of young citizens already have a scoliosis of the first or even second degree. It is possible to protect against the pain in the back only in a timely manner in the prevention of diseases of the spine. You can only warn them in one way - doing stretching exercises of the spine and strengthen the muscles of the back.
The health of the spine is extremely important for the normal functioning of the body.
Stirry made a person very vulnerable to back pain. Our spine experiences a colossal load, supporting the body in a vertical position. At the same time, we carry heavy things, do physical labor and pay extremely little time at physical education. Pain in the back experienced almost every adult man. Wine everything is a sedentary lifestyle and lack of physical activity. If the spine does not knead, over time, the following changes may necessarily occur:
The situation can be corrected if it gives a little time to stretch the muscles of the back and spine. Moderate physical exertion is very important for the normal functioning of the human body. Stretching exercises remove muscle tension, reduce pain, increase the amplitude of movements, improve blood circulation and strengthen the muscles. Regular LFC classes can permanently save you from unpleasant feeling in the back without applying tablets and visiting doctors.
Contraindications and side effects
Therapeutic and physical center complex for the back is not a magic tablet. It can not be practiced during a period of severe pain: physical exertion is allowed only after unpleasant feelings will be taken under control. Also, do not independently select exercises in the presence of diseases of the spine. The LFC complex should develop an experienced instructor, while you can perform well-learned exercises yourself. Otherwise, you will not achieve the desired effect, only aggravating your condition.
Before starting classes, you need to consult with your doctor and get permission from it physical activity. Stretching muscles and spine has many contraindications. In particular, such exercises are prohibited at:
Women perform exercises for stretching the spine do not stand in the first days of menstruation, as well as during pregnancy. Futive mothers can be engaged only in certain positions in order not to create pressure on the fruit. As a rule, the LFC instructors are selected in such cases of fitball exercises, which will be safe and useful both for a woman and for her future baby.
Pregnant women for stretching the spine get the most gentle exercises
Readings for stretching back and spine
Exercises for stretching the spine not only increase muscle tone, but also help with the treatment of various diseases. The corresponding LFC complex is used with the following ailments:
When combining leaps with breathing exercises, hardening and other constructive procedures, patients are cured of diseases of the genitourinary system, obesity, mental disorders, veins and respiratory diseases.
In simple cases, significant improvements can be achieved using exclusively exercise. More difficult forms of diseases need additional use of medicines and physiotherapy. The complex of exercises for the back is successfully used as a rehabilitation measure after the spine operations, which allows patients to return to a full-fledged life.
Stretching back is very effective with intervertebral hernias
Also in the risk group are young mothers. During pregnancy, the spine experiences colossal loads, the birth aggravate the position, and the constant wearing in the hands of the baby and the lack of normal rest do not add health back. Therefore, each newly minted mother should pick up a suitable set of exercises and practice it in his free time.
Preparing for gymnastics at home
Before stretching the spine, it is necessary to pre-prepare the body to physical exertion. This can be done using the following types of activity:
Hot bath is also very helpful: water is perfectly relaxing with muscles, and stretching will occur more effectively. If during the exercise process you will feel pain or crunch, the intensity of classes should be reduced, and movements need to be done more smoothly and slowly.
It is best to stretch the spine in the evening, but throughout the day you can make separate exercises from the complex. Movements should be slow, especially in the first weeks of classes. In each position you need to linger at least 15 seconds, gradually bringing this time to 1 minute.
The muscles should be as relaxed as much as possible: only in this case the stretching will occur naturally and painlessly.
Special attention is paid to breathing. It must be smooth and deep, without significant delays. Inhale should be done through the nose, and you should exhale my mouth. Proper breathing will contribute to a harmonious stretching and improve the overall condition of the body.
Complex of exercises for the upper spine
For stretching of the neck and chest departments, the following exercises apply.
These uncomplicated television can be performed throughout the day. When working at the computer, it is advisable to do at least one exercise every 1.5-2 hours. This will remove the tension from the cervical department and avoid unpleasant sensations in the "Stress Zone".
Simple tilts and turns of the head allow you to stretch the spine in the cervical and thoracic departments
The bottom of the back is also not "sits" without
The healing complex for the lumbar department includes such exercises.
Such a complex is well done to people who spend a lot of time in a bent position and drag gravity. This will allow preventing the development of hernia, radiculitis, osteochondrosis and other diseases of the spine.
Exercise "Boat" well stretches the muscles of the lower back
Universal exercises for home
You can do the next set of exercises both with previous television and separately. It is intended for stretching of all departments of the spine and perfectly strengthens the muscles of the back.
With the help of the "Cat" exercise, you can forget about back pain
After performing the exercises, you should lie on the floor, pull your arms along the body and try to relax as much as possible. After a few minutes you can return to your usual state, and to strain the muscles you need from my head. The latter should come to the tone of the muscles of the legs.
Video. Exercises for stretching the spine
Exercises on Bubnovsky
Doctor of Medical Sciences Sergei Bubnovsky has developed its own methodology for the treatment of people suffering from spinal diseases. In some cases, with the help of a set of special events, it is even possible to avoid the operation: patients are completely getting rid of pain, in terms of improving the state of other organs and systems. In addition to gymnastics, the technique of Bubnovsky includes a special diet, massage, breathing exercises and water treatments.
Therapeutic complex consists of more than 20 exercises that are prescribed to patients in individual combinations. Self-treatment is not recommended: classes are selected in special medical centers working according to the method of Bubnovsky. For familiarization, we give several basic exercises.
Video. Three universal exercises from Sergey Bubnovsky
Yoga
Exercises from yoga (asana) are great for stretching the spine. They are well relaxing muscles, teach the correct breathing, normalize the pressure and work of the internal organs. According to Old Indian teaching, it is the spine that is a concentration of vital energy. Human health depends directly from the state of this body, and according to the flexibility of the spinal column, you can easily calculate the biological age.
Stretching his back with the help of yoga, you need to remember a few simple rules:
Yoga classes begin with the development of Tadasana
The basic asana in yoga is Tadasana - Mountain Pose. To perform it, you need to straighten up, providing the feet of 4 points of the supports, which serve the inner and outer parts of the heel, as well as the bases of the maiden and the thumb. The blades need to be brought to each other, shoulders to take back, and the tailbone is a little forward and down. Standing in this posture, you can start performing the following Asan.
Regular yoga classes warn the various diseases of the spine, stretch the muscles and normalize the condition of the whole organism.
Ardha Navasana - one of the best Asan for stretching the spine
And the spine will allow you to maintain a beautiful posture of healthy back and eliminate possible violations of the spine in the cervical, chest and lumbar departments. The spine plays a very important role: responsible for the musculoskeletal function, affects the operation of all internal organs and systems. At the same time, it accounts for a very large load on it, which is fraught with various deviations and diseases (osteochondrosis, scoliosis, etc.).
Stretching the spine at home will allow you to adjust it to curvature during the period of rehabilitation, eliminate unpleasant symptoms in the field of the back after a difficult working day. If a stretching exercises in the spine in the morning or in the evening, you can achieve perfectly smooth back, get rid of pain in the chest or neck pain, strengthen the spine and achieve its flexibility. The main thing when performing elements for stretching the spine is to make them all gradually, not allowing sharp movements. It is unacceptable during classes to experience pain, discomfort. Everything should be smooth, gradually, not to damage the vertebrae.
Despite the fact that all exercises for stretching the spine at home are carried out exclusively in therapeutic and preventive purposes, there are a number of cases in which unacceptably engage in self-treatment. In particular, such gymnastics is contraindicated in such diseases (located in a running form), as:
- osteoporosis;
- osteochondrosis;
- arthritis;
- scoliosis.
If there are injuries of the back, then before starting classes, you must consult with a specialist. Perhaps the stretching of the back will have to be performed under the supervision of the doctor.
Contraindication to the exercise is the diseases of the cardiovascular system (hypertension, angina). During physical classes, an increased load on the cardiosystem will invariably be created, which can increase the reduction of heart muscles and will lead to the development of arrhythmias, tachycardia and will exacerbate the course of the existing disease. When thromboosis, perform exercises for stretching the spine is also prohibited.
Physical classes during the tooling of the fetus are contraindicated, because they are performed or on the stomach, or in the head position down, and this will create pressure on the fruit. If pregnancy is normally proceeding, then to eliminate pain in the back and reduce the load on the spine shows a set of exercises performed on the ball for fitness. During the beginning of menstruation, it is also better to abandon the stretching of the spine, since any physical exertion during this period is contraindicated.
Any diseases in the period of exacerbation, ORVI, influenza, the presence of infections are contraindicated, since the body at this time needs peace and bed regime, otherwise the risk of developing various complications. In order not to risk your health, it is better to consult a doctor on the eve of classes and conduct a comprehensive examination of the body, if that there are causes.
Stretching back for the disease
Osteochondrosis is a disease that 70% of people detect. Treatment of this disease should be complex, using drugs, folk agents and therapeutic physical education. The spine stretching during osteochondrosis will contribute to the elongation of muscle fiber, which was damaged due to the development of the disease.
Thanks to the stretching, the normalization of metabolic processes occurs, the blood flow is improved and the gap between the vertebrae increases. Stretching the back with osteochondrosis will help remove the voltage and lower the pressure on the intervertebral disk. Thanks to daily classes, you can get rid of unpleasant acute pain, which often occurs when osteochondrosis, normalize breathing, eliminate dizziness and generally strengthen the back.
If osteochondrosis is not, then such gymnastics is an excellent way to prevent it. Especially relevant for those people who, by the nature of their activities, are experiencing an increased load on the spine (work at the computer, driving a car, work at the machine, etc.). Young mothers are also included in the risk group on the development of osteochondrosis and scoliosis, since they experience an increased load on the back during feeding, damp, care, care in general for a small crumb.
When osteochondrosis, you can exercise at home or under the supervision of a specialist. If the tools allow, it is recommended to purchase a special simulator with which the spine can be stretched smoothly, gradually and evenly. In the absence of such a possibility, conventional remedies are suitable: board, sofa or bed. The exercise is in fixing the legs at the top and tension due to its own weight. This item is difficult, and to fulfill his person with bad physical training will be somewhat difficult, so it is better to try another way.
Spine stretching is possible with the help of the horizontal bar. To do this, you need to jump, cling to your hands for the coasting of the horizontal bar and hang as much as the hands can withstand. Every day the number of approaches and time should be increased. On the horizontal bar you can perform other elements for stretching the spine, which will allow to develop flexibility, strengthen the back, improve the posture, get rid of the slope and even help you to grow up for several centimeters, if a person is less than 20-24 years old.
The easiest and most pleasant way to help improve the musculoskeletal system is swimming. Unlike other ways that are quite difficult performed, swimming is recommended to everyone, regardless of age, physical training and excess weight. Regular visits to the pool will help to relax the spine, improve posture and well-being in general.
Comprehensive method for preventing illness
Pain after working day in the back area is familiar to many people. Most often, it is trying to take it with various ointments or gels, which is incorrect. After all, the deformation of the vertebrae does not eliminate, but exclusively the symptoms are removed, which is characterized by a rapid return after the end of the drug or the fulfillment of labor duties. Only daily morning stretching for the spine will help eliminate the root cause of unpleasant symptoms and prevents its appearance in the future.
The benefits of such exercises will be in spondylise, osteoporosis, hernia of the lumbar spine, the narrowing of the spinal canal, radiculitis. So, if there are no contraindications (elevated temperatures, pregnancy, disease in the aggravation stage), you can perform exercises for a stretching of the spine.
Gymnastics for Lumbar Department
- 1 It is necessary to lie on the back, bend the legs in the knees, and put the feet on the floor, spreading them on the width of the shoulders. In this position, you need to breathe, typing full air boobs, and exhale, delaying breathing for 7 seconds. The number of approaches is 5-10 times.
- 2 To fulfill the next exercise, you will need a horizontal bar to which you need to get climbing the legs behind the crossbar and squeeze down. At first, it is good to have a partner on the suspension, which will fit and support. It takes about 60 seconds on the crossbar. Just 1 time you need to make at least 4 approaches.
- 3 It is necessary to lie on the stomach, stretch your arms along the body and try to raise your head and legs at the same time, fixing them in this position for a few seconds.
- 4 Well also exercise, called "snail". To fulfill it, you need to lie on the stomach, resurfaced your hands to the floor and try to reach your fingertips on my legs to the nape.
- 5 Develop a muscles of the back can be as follows: lie on the back, bend the legs in the knees, grab them with their hands and tighten to the stomach.
Strengthen the cervical and chest department
To strengthen the cervical spine and the chest, it is necessary to get up smoothly, legs on the width of the shoulders and try to turn the head to the top, fixing the body in this position for a few seconds. You need to perform alternately with the right and left side.
The slopes of the head back and forth, from the side to the side will help strengthen the cervical spine and stretch it, having relived it from a feeling of stiffness and grip in this part of the body.
Work with cargo
Stretching the spine at home is possible with the use of cargo. To do this, you need to sew a special belt with strong cords on both sides, which will be attached by weight. Next, you need to lie on the bed in the belt and attach the load on it, which will freeze from the bed and strengthen stretching. The weight of the cargo, the mass of which should be at least 2 kg, should be the same on both sides.
Stretching for the spine is possible with the help of exercises on the press.
To do this, you need to lie on the rug, bend legs in the knees, put the hands behind the head and in such a position to make tilts ahead. You need to fulfill at least 5 approaches.
Sitting at the computer, you can always distract yourself, stretch your arms forward, chanting them into the castle, and linger for 10 seconds. This will make it possible to remove the tension from the cervical and thoracic spine. Doing the exercise can be standing, stretching the maximum hand up. Alternately, you can make hands to start your shoulders or put them for your head, collecting shoulders before the stop back.
For stretching the spine, classes from yoga are well suited. This type of occupation contains a complex of Asan, aimed at gradual amplification and, spine stretching, improving the respiratory function and the work of the internal organs.
Regular performance of exercise, which on the day will be spent no more than 15 minutes, will allow to keep the spine healthy to old age.