A set of exercises with rubber harness to watch. Top best exercises with rubber harness to train all body

Moved forward when walking, as well as it takes a modest participation in the dismissal of the thigh.

The pinching of the spashed sedlicate nerve can lead to its inflammation, which is associated with the spread of pain on the back of the one-name of the one.

Pain usually arises: from hard work, excessive practicing in the gym, long run, long-term seating, as well as from various injuries and injuries.

Local pain is noted at deep palpation in the center with reproduction of numbness, parasthesia (sensations of numbness, feelings of tingling, crawling of goosebumps) in the shin, in and buttock in the innervation zone of the sedellastic nerve.

Exercise 1

Sit on a rug or litter and straighten your feet. Alternately stretch your hands back and take the seeded bones. Bend the right leg in the knee and put next to the left leg. With inhale pull out the left hand vertically up. With an exhalation, start the elbow of the left hand for the right, and come back and put the right hand and put on your fingers on the floor behind your back. Hold your back straight! parallel to the floor. Watch right. There should be no pain. Perform twisting by 15-20 deep breaths. With a breath back to the initial position, relax, change your legs and make twisting in the other side.

Extending to lie on the back, dilute your arms on the parties at the level. Bend legs in the knees, put a lot more than the width of the pelvis. On the exhalation, send the knees to the right side, while maintaining a comfortable condition, without painful sensations. With a breath, raise your knees in its original position and on the exhale repeat the other way. Pay attention to the fact that there are no painful sensations in the knees, hip joints, abdomen and back.
A similar exercise, only with fixation of the position of the knees of 10-15 calm and deep breaths. This option is suitable for extracting. If the retaining of the knees is connected with discomfort, then substitute the stack of books or another similar item. Straightening the upper foot to the side and the location of it on the floor or on the support will contribute to the exhaust that can be used when pinning a pyr formism.
To stretch an exercise with twisted legs. Extending to go on the back, bend the legs in the knees, the right leg "wrap" with the left foot. In exhale, send legs to the right side and linger in a comfortable position for 10-15 calm and deep breaths. With a breath to raise the legs at the starting position, change the crossing of the legs (now the right foot goes to the left) and perform a similar twisting in the other side.

Exercise 4.

Exercise is complex, especially for beginners. Take a chair. Stand up so that you can lean your hand on the chair. Put the right foot along the rug, and expand the left at 45 degrees and put it at a distance of a little more than a meter from the right (heels on one line or slightly diluted for stability). With exhale, lower the left hand on the chair, lift the right hand up and look at the right palm. The higher the stand under the left hand, the easier it will take exercise. Perform exercises without pain! Hold in the exercise by 15-20 calm breaths. Concentrate on general relaxation.
With breathe, climb and do the exercise in the other side, changing your hands and legs.

When performing the exercise diagonal exhaust occurs.

Exercise 5.

Also a complex exercise and for its execution you need to cook two chairs. Put the chairs so that one can put the palm, and on the other fingers of the elongated leg.

Put both palms on one chair, and the right left foot to another. With a breath lift slowly right hand up, look at the palm. Hold in the exercise by 15-20 calm breaths.

With exhale, lower the right hand on the chair, change your feet and twist the other side.

When performing the exercise occurs horizontal plane.

Exercise 6.

Sit on the rug, bending the left foot and stretching the right leg back. Please note that the pelvis is deployed forward. If the pelvis is falling, then put the folding blanket under the left buttock. Take stacks of books or other similar items and put them on both sides of the pelvis. Try to keep your back vertically if there is an unpleasant feeling in the lower back, then put forward the items a little forward so that the back bent. This will help remove the tension from the loin.

Note that there is no painful sensations in hip joints and knees! Try to relax your legs, concentrate on general relaxation.

Hold the exercise for 15-20 breaths. Then slowly change your legs and repeat the exercise.

Exercise 7.

Exercise heel K.. Sit on the rug. Bend a little to the right leg. Then slowly bend the left leg and put the heel to the right. If you break the right leg too much, then when the heel is the left leg, there may be an unpleasant feeling in that you need to avoid. If there is an unpleasant feeling in the knee, then straighten the right leg.

Put the palm behind your back and start slowly push the chest to the left foot.

Watch that there is no painful sensation in the knee. Try with each exhale to direct relaxation in the left area.
Perform an exercise by 15-20 breaths.

As a result of the execution of this exercise muscles of buttocks are drawn, including Piriformis.

Possible options fighter Exercises K. - Sitting on a chair and lying on his back.

Exercise 8.

Exercise strap on foot foot to the side. Prepare the strap (you can take a towel, belt or tie). Fit, as shown here, lie on the rug. Take the belt into the left hand, bend the right leg and throw the strap on the heel. Straighten your leg, adjust the length of the strap so that there is no painful sensations in the back of the leg.

With exhale to direct the right leg on the left side. If there are no unpleasant sensations in the buttock, then the feet of the right leg can be lowered to the floor, if there is, then lower the foot on the stand (chair, etc.), so that there is no painful sensations in the buttock.

It is not necessary to make a program only from exercises with rubber loops for training. The ideal option will complement the usual complex with harness exercises for the diversity of load.

Consider the classic 3-day training.
1st day (legs and shoulders)

squats 5 * 12 (approaches / repeats);
roman traction 4 * 15;
army press 4 * 10;
wiring on the shoulders on the sides 3 * 10;
seth, Each Exercise 3 * 12 - Front Delta and Rear Delta.

2nd day (chest and triceps)

push ups 4 * 15 - change the handling of the hands from training to training;
breast wiring 3 * 12;
bars 4 * 12;
extension on triceps 3 * 12 - up or down.

3rd day (back and biceps)

panov rod 5 * 12;
pulling 4 * 10;
traction for lower back 4 * 12;
biceps 4 * 12;
hammer for biceps 4 * 12.

Press, as well as the stretching of the spine is best done at the end of each workout.

With a training with a harness, a large space is not required, so that the undoubted advantage is that classes can be carried out at home. Resistance can be easily changed by choosing rubber with a large or smaller cross section, or changing the length of the projectile. Exercises with rubber harness are well complemented by classes with iron, as they change the type of load on the muscles.

Before training it is imperative to warm up. Do not underestimate the load that rubber gives. Therefore, it is never necessary to neglect several warming movements that will prepare the body to work.

As it was said, harness is a universal sports projectile with whom girls can do. Girls can use the presented complex, adjusting the load under itself. For example, you can exclude the bars, and pull up a loop with a mounted on the horizontal bar and resting on her legs.

Rods and dumbbells often occupy at home too much space. But, in truth, it is not always necessary for a large number of equipment to carry out effective training at home.

Sports or medical harnesses for training are compact and portable. They are great for people with absolutely any level of physical training. Such exercises are based on the resistance of the weight of your own body, which allows you to make even the simplest training more difficult.

You may have avoided the use of harnesses, because they are not sure if they are effective. Or maybe you do not even know what to do with them. In this article, we will look at what kind of sports harness for training, as well as exercises that will effectively work out all muscle groups effectively.

Types of zhgutov

There are a large number of types of rubber harnesses, but three of them are the most popular:

gymnastic harness (applied in weightlifting, wrestling and boxing, helps to develop strength, speed and endurance of various muscle groups);
tubular expander with handles (used to work on the top of the body - breast muscles, hands and shoulders);
ribbon Espander (used to exercise the bottom of the body - legs and buttocks).

The resistance is determined by the rigidity of the harness and the degree of its tension. Basically the wider or longer harness, the more resistance.

Most sports harnesses have a color labeling in accordance with the tension level (for example, light, medium, heavy, very heavy). It is best to have at least three of them, as different groups of muscles require different levels of resistance.

In such stores, like "Decaton" or "Sportmaster", harnesses for training are presented in various variations for every taste and wallet.

Benefits

Studies show that the muscles respond to strength training with sports harms as well as on classes with free weights. Consider the main advantages of their use.

Portability. You can easily pack them into your bag and do exercises in any place convenient for you. It is ideal for those who have a lack of time or there is no access to its usual equipment.
Improving coordination. Since all the exercises have tension, you need to stabilize your body. It helps to develop coordination and balance, and also allows you to use more muscle groups.
Diversity. With free weights, you are often limited to how many exercises can do. Sports harnesses allow you to diversify routine workouts and it is better to feel the work of the muscles. With the help of them, it is possible to carry out a power training or use them for workout or stretching.
Low cost. Price range varies from 200 to 2000 rubles, depending on the quality and place of purchase.
Universality. The harnesses can be used both beginners and advanced athletes.

Exercises

We now proceed directly to the example of a specific workout with harness, which is suitable for both women and men. It includes 8 very effective exercises to study all muscle groups.

For training, you will need a belt espander and tubular expander with handles.

Most exercises try to make in an amount from 8 to 25 repetitions in 2-3 approaches. Load level Choose depending on the level of your physical training.

1. Squats

This classic exercise will make it possible to achieve the relief and tone of the muscles of the legs and buttocks.

Stand on the tape, position your legs a little wider shoulders. Holding a handle in each hand, bend the elbows at an angle of 90 degrees. Hands should be at the level of shoulders. If you harness too long, fasten it, arms crossed on your chest.
Start slowly squatting, controlling your knees and back. In the peak point, delay for a few seconds.
Then slowly return to the original position.

This is very popular to date exercise for the development of berium muscles.

Remove the tape expander around both legs right above the knees. Then lie on the back, assume the footsteps in the floor, bend the knees at an angle of 90 degrees.
Start slowly lifting the thighs from the floor until your shoulders, hips and knees are one line. Hold in a peak point for a couple of seconds, holding a reduction.
Then slowly return to the starting position, without relaxing the jagged muscles.

3. Power steps

This is a rather complicated, but very effective exercise, aimed at working out the legs and buttocks.

Take the ribbon expander around the legs, slightly above the ankles. Place your legs on the shoulder width to create tension.
From the position of the semi-man. Slide your weight on the left side, step by the right foot. Constantly hold the expander stretched.
Make from 8 to 10 steps before going back.

4. Traction on the back

This exercise will allow you to work back muscles and achieve a beautiful posture.

Take an expander with handles and stand at it exactly in the middle, placing legs on the width of the shoulders. Slightly bend your knees and remove the hips back. Palms must be drawn inward.
Start slowly pull your hands up, while squeezing the blades together until your elbows form an angle of 90 degrees. Try to work back muscles.

5. Pressing

Such a variation of the classic exercise will allow you to go to a new level in your workouts. An elastic band will add additional resistance to the muscles of breasts and hands.

Take the position of the bar. Wrap the expander through the top of the back, thread the ends of the ribbon through the thumbs up and put your hands on the floor to its original position.
Controlling the buttocks and the press, start pushing the body up while your hands are completely straightened.
Then slowly go down.

6. Mahi hands on the sides

This insulating exercise will greatly work out the deltoid muscles and build beautiful shoulders.

Take an expendine with handles, step on it exactly in the middle of one foot. The second leg is a little behind. Palms should look down.
Holding a small bending in the elbows, start lifting your hands to the sides, about the shoulder level.
Then slowly lower your hands at the starting position.

7. Rises of the hands on the biceps

This exercise is usually performed with dumbbells or barbell, however, an expendillator option is no less effective.

Take an expander with handles and stand at it exactly in the middle, placing legs on the width of the shoulders. Your palms must be addressed.
Slowly pull your hands to the shoulders, bending elbows until you get a good reduction in biceps.
Then slowly lower your hands into the original position.

8. Reverse curls

This is an excellent exercise for the muscles of the press, which will allow to achieve relief and cherished cubes on the stomach. An option with a rubber band is quite complicated and suitable for advanced athletes.

Attach the harness to the support. Lie on the back, then bend the knees at an angle of 90 degrees. Wrap the harness around the stop.
Tightly squeeze the muscles of the bark, then pull the knees to the chin, taking the lower back from the floor. Maximize the abdominal muscles.
Gradually return to the initial position.

RESULTS

So, we reviewed the main types of rubber harnesses for training, as well as exercises with them. They are an excellent addition to any power training. And now, when you know how to use them correctly, your classes will become much more efficient.

The pear-shaped muscle refers to the group of internal pelvic. This is the only muscle formation that connects the bones of the iliac-sackeling joint. Anatomically, it has a triangular structure and is fastened with tendons to the pelvis bones. Muscle one end is attached to the side surface of the sacrum, it includes beams into a hole between 3 and 4 with sacrifice bones, then goes beyond the small pelvis through a large sedlication hole and is fastened with tendon to the top of a large ortho bone. In addition to muscle fibers through a hole, vessels are tested that feed the blood structure of small pelvis and nerve bundles.

Muscular education functions:

muscle is responsible for the movement of the pelvis;
together with other muscular groups, it participates in the rotation of the hip;
participates in the removal of the thigh aside when flexing the leg at right angles;
stabilizes the hip joint;
holds a femoral head in the cauldine of the pelvic bone;
responsible for the slope of the sacrum forward.

Since the pear-like muscle plays a large role in holding the pelvic bones, with any dysfunctions in this area it is experiencing overvoltage. Clinically, it is manifested much more than any other short thigh muscles. Specialists combine symptoms of inflammation in one diagnosis - pear muscle syndrome.

The pear-like muscle is located under the largest muscle of the body - a berium, next to her a bunch connecting the ends of the sacral processes. In the sedlicate hole, blood vessels are undergoing blood vessels between the body of the pear-shaped muscle and the bundle, feeding the short muscles of the thigh and the nerve itself. If in the pear muscle as a result of overwork or other reasons, inflammation occurs, then the lumen of the hole is narrowed and the ischemia of the sedational nerve appears. Man is experiencing painful pain and other symptoms.

Thus, the pear muscle syndrome arises:

when the nerve is pinched the inflamed muscle in the hole itself;
when the sedanized nerve is thrown, passing through the pear-like muscle;
when there is a sacrifice of the nerve processes of the sacroisty department - sexual, rear skin, lower berium.

Pain and inflammation only enhance the spasm of the pear-like muscle. This is due to the fact that, together with a sedable nerve, the artery is pierced that feeds it, which disrupts the trophic and metabolism in the cells of the muscle tissue.

The pear muscle syndrome can be caused by different reasons. The main ones are:

chronic fatigue and stress;
improper nutrition;
uncomfortable body position for a long time;
supercooling;
lack of trace elements in the pelvis bones;
stretching;
hematoma;
trauma of the pelvic department;
tumor process in the root zones of the spinal cord;
incorrect intramuscular injection;
running osteochondrosis of the lumbar and sacring department.

Experts identify primary and secondary pear muscle syndrome. All of the above reasons cause primary inflammation, the secondary is due to the fact that the inflammatory process is rented on the pear-like muscle from the zone of the connection of the iliac bone and the sacrum and from the organs located in a small pelvis.

According to statistics, the pear muscle syndrome is rare. He equally amazing people of different ages and sex - adolescents and pensioners, men and women. Everyone who is engaged in sports is regularly trained in the gym and experiencing strong muscle loads, you need to know about the symptoms of this disease.

The pear muscle syndrome cannot flow in the hidden phase, it always has pronounced symptoms, which consists of local signs, symptoms of ischemia or neuritis of the sciatic nerve, the manifestations of atrophy due to squeezing the vessels innervating nerve, and the lower beric artery. The symptoms of local inflammation include the following:

A sharp pain in the pelvis area appears, which is enhanced in the vertical position of the body, when walking and when the hip moves inside. If you lie down or sit with widely divorced legs, she subsides a little.
The pain of a stupid, noving, twitching, sometimes sweeping and burning, especially at night in warm and when changing the weather.
Sedal nerve is one of the largest nerve plexuses in the body. It innervates the zone of the pelvis and the lower limbs. With the neuro (infringement) of the seeded nerve, pain may spill over the entire surface of the thigh, cover the boroughtock zone and go down to the heel bone and toes.
In the course of the nerve, the patient may experience unpleasant sensations - tingling, feeling of numbness.
On the affected sections of the pelvis and legs, the sensitivity is reduced, the patient does not feel the needle injections and does not pull the limb when contacting with a hot object.
Pains arise not only when walking, but when trying to change the position of the limb, as well as when throwing down legs on the leg.
Sometimes inflammation is reckoned to the organs of the small pelvis, in particular on the bladder, which can cause urination problems.
The squeezing of the vessel causes chromotype, while the skin in the zone of the buttock becomes pale due to poor blood supply.

Symptoms of the Ischemia of the Sedal Nerva:

Pains wear pressure. They are joined by vegetative symptoms - chills, a feeling of burning and obsession.
The pain is localized mainly in the innervation zone of large and small berth bones, it is intensified when walking and palpation of the leg muscles.
Reflex Achille Bundle and Skin Sensitivity is reduced.
Unpleasant sensations and pain provoke stress, weather changes, excessive heat.

Symptoms of squeezing vessels and lower berry artery:

Spasification of vessels in a vertical position, lameness when walking, which pass when changing the position of the body - sitting or lying. The attacks are repeated.
The pallor of the skin of the buttock and the affected limb.

When symptoms, the disease should consult a doctor. It requires professional diagnosis and treatment depending on the reasons.

The diagnostic survey complex is carried out in order to differentiate the inflammation of the pear-like muscles and other diseases with such symptoms - arthritis, osteochondrosis, the hernia of the lumbar and sacral spine, the damage to the ileum-sacaches and other inflammatory processes affecting the zone of the small pelvis.

The primary diagnosis of the pear muscle syndrome, the doctor puts according to the outdoor inspection. The patient records the following manual tests:

In the sitting position, the patient has discomfort and is forced to change the pose, it has difficulty when casting a sick leg to healthy.
Checking the muscle strength: the patient stacked on his back, the doctor puts his hands on his knees and asks to push his legs through resistance. From the sore side there is a colic, fast fatigue muscles to a trembling.
Bonn syndrome: The patient is placed on a healthy side and bends his leg at an angle of 90 °, with a relaxed buttock, the seal is palpulated from the outside - spasmodizing pear muscle. The pain in the area of \u200b\u200bthe sedlicate hole and the entire length of the muscle is registered.
Samples with a provocation: The patient lies on the back, the doctor turns the thigh in the dust and inside, notes whether there are painful sensations, whether the mobility is limited as the pain on a sedanish nerve. When straightening the leg, the shortening of all muscle groups are recorded, responsible for turning the thigh of the dust. When flexing the leg, the shortening of muscle fibers is observed. When the leg is assigned to the side, pain, weakness and sense of numbness appear.
The symptom of Vilenkin: the faceting of the muscle causes pain in the area of \u200b\u200bthe pelvis, spreading on the back surface of the hip.
Symptom of Grossman: When climbing the iliac bones, the pain is given to the buttocks.
In difficult cases and controversial cases, rectal or vaginal surveys are used, they are recognized by specialists the most informative diagnostic method. The patient stacked on his side, the foot bends in the knee, the doctor proves the pear muscle, noting its pain and spasmodics. It is also fixed with the finger inspection of muscles, ligaments and organs of a small pelvic, when picked up a bent knee, an increase in the body volume of the muscle is determined.

The final diagnosis is made on the basis of these other types of diagnostic surveys.

An important diagnostic test is the injection into the pear muscle of the drugs of a novocaine.After the blockade of the patient notes the weakening or complete disappearance of painful symptoms. They are not marked with the passage of manual tests.

The instrumental methods in the diagnosis of the state of the pear-like muscle are practically not used, since the criteria are not developed that allow you to clearly call the degree of pathological changes, the norms of the muscle ratio with vessels and nerve weaves in the field of buttocks are not defined. This is connected with a number of anatomical features:

the pear-shaped muscle is closed by the thick of the buttock, so the examination on the mire does not give results, the ultrasound study is difficult due to the colon, which passes above the inflammation zone;
in the pear-like muscle syndrome, large and medium artery do not suffer, therefore ultrasound doppler is not used.

True, in 2004, a group of scientists from RGMU proposed a new diagnostic method using ultrasound doppler. For this, the indicators of blood flow in the first phalanx of the thumb with a sick and healthy side are removed. The amplitude of blood flow from the sore side decreases by 30-50%. The method is applied not only for diagnosis, but also to assess the effectiveness of treatment.

Some informativeness gives an echographic study of the sedellastic nerve. To do this, conduct echography with a healthy and sore side to be able to compare results. Changes are recorded in the nerve diameter, the strengthening of blood flow, which indicates the presence of inflammation. Echography does not harm the body, therefore it is recommended to evaluate the results during the course of treatment.

CT and MRI allow us to exclude tumor formations that create pressure on the seeded nerve, sacral plexus and blood vessels. MRI allows you to estimate the degree of muscle damage to the acute and subacute period of the course of the disease. The picture is clearly visible swelling, infiltration and atrophy of the inflamed muscle. MRI is increasingly used in the modern practice of diagnostics, as it shows the degree of obstruction and the stenosis of the vessels rejected by the muscle.

If there is a need to mark the pear-like muscle syndrome from the infringement of the roots of the peasants or hernia of the vertebral discs, the magnetic resonance imaging is carried out with the introduction of a contrast agent into the beric arteries. This method allows you to fix:

increasing muscle size;
changing the direction of its fibers;
change the anatomical structure.

After setting the final diagnosis, the doctor appoints treatment. As a rule, it is complex and consists of several components:

Medical therapy.
Massage.
Physiotherapeutic treatment.
Correctional treatment (insoles, lining on the buttock, etc.).

Medical treatment:

Anti-inflammatory drugs. The basis of drug therapy is the drugs of a group of anti-inflammatory non-steroidal drugs. Diclofenac - Voltaren, Dikloberl, Diclo-F, Meloxicams, Ketanov, and Ave., depending on the degree of development of the disease, are administered orally or intramuscularly. The course of treatment is at least 10 days, 2 injections of the drug with a period of 6 hours are made daily.
If the patient is tormented by pain, the painkillers and antispasmodics are discharged. They relieve muscular spasms well, reduce the pressure on the seeded nerve and the surrounding vessels. From the anesthetics will be suitable: Barallgin, Tempalgin, Sedalgin, etc. from spasmolitics most often used but-shpa, which is introduced intramuscularly together with anti-inflammatory drugs.
If the inflammatory process was complicated by the deformation of bones, then antispasmodics cannot fully remove painful spasm. In this case, miorylaxants are appointed. They effectively remove the tone with inflamed muscles, freeing the stranched nerves and vessels. Most often doctors are prescribed by Middokalm.
Medication therapy uses medicinal blocks. With inflammation, the pear-like muscle is painfully stretched and compressed, the peels of the sacring department are involved in the process. The task of the novocaine blockade is to remove spasm and clamp from these structures of a small pelvic. The doctor marks the points of the sedellastic bulb, the iliac bone and the large spit, connects these marks and determines the drug administration zone. Then introduces the syringe needle to a depth of 6-8 cm and slowly produces novels into the space between the body of the muscles and the sacrifice root. Adult dose for blockade is 10 ml.

Pathology of the pear muscle is pretty difficult and long. Therefore, the drug course is repeated at least 2 times a year during seasonal exacerbation.

Massage and stretching muscles make it possible to remove painful tone, improve the trophic of vessels, speed up the metabolic processes in myofibrils, remove discomfort when walking and seat. Massage of the pear-like muscle includes several directions:

Self-massage.
Rectal massage.
Stretching and relaxation.

Self-massage The patient can carry out regularly. This does not need special devices. All you need is flat and solid surface. It is best to perform self-massage movements on the floor.

To eliminate the consequences of squeezing the seeded nerve, you need to go on the side and thumb thoroughly to massage the zone of the butorous muscle, trying to pay more attention to painful and compacted zones. Massage will be more effective if the muscle will be in a slightly stretched state, for this it is necessary to bend the leg in the knee joint.

Self-massage of pear and other short muscles involved in the rotation of the thigh, with the help of a ball for tennis is carried out on a flat rigid surface (a prerequisite condition). The patient is placed on the side and slides the side surface of the ball. The ball must necessarily concern compacted and painful zones, avoid the locations of the sedlication nerve, so as not to strengthen it with ischemia. Movements must be slow, smooth, sliding and directed downwards (in the direction of muscle fibers). If there is a sense of numbness or tingling, it means that the ball got into the zone of the sedlication nerve. In this case, it must be moved a little forward. One session includes at least three rolling.

Rectal massage is carried out by a specialist. The patient stacked on the side, the doctor introduces a finger into the sick intestine, finds the zone of the painful sealing of the pear-like muscle and begins to slightly massage the spashed areas. As pressed, pressing is strengthened, it is weakened. Rectal massage is a highly efficient procedure that allows you to quickly remove the phenomena of the ischemia of muscle fibers and the sciatic nerve.

For stretching and relaxation, the exercises are carried out by a doctor who controls the strength of turns and pressure. The main condition - the patient should feel a pleasant tension of the muscles, the pain is unacceptable. Exercises are conducted in the hip joint and along the entire length of the legs to the heel bone. The technique is built on overcoming light resistance, stretching of inflamed areas and decompression in spizaming zones.

Manual therapy is an alternative non-traditional method of treating pathologies associated with the spine and muscle. It is performed by an osteopath, which has extensive experience and accumulated techniques. His task is to remove the disturbing symptoms and restore in full movement in the affected joint.

The patient should take carefully at the choice of a specialist, it is worth finding a clinic with a good reputation where it can provide a persistent remission.

When the pear muscle syndrome is treated, do not cost without physiotherapy procedures. A good effect give warming procedures using small frequency electrotocks:

electrophoresis:
phonophoresis;
amplips;
the impact of dynamic currents.

In the treatment of inflammation of the pear muscle, a vacuum massage is applied, and recently - innovative methods of treatment with a laser.

The unique methods of ancient Eastern medicine are firmly strengthened in the modern practice of treating diseases associated with inflammation and muscle spasm. Reflexotherapy is a general concept that combines a number of techniques:

acupuncture;
blockade;
finger effect on the active points of the body;
ignition and warming active points;
exposure to a laser and electrical impulses;
work with active points on the ear shell;
split-linear massing.

The techniques are applied individually, based on the symptoms and the development stage of the disease.

The complex includes several simple exercises that will help remove the disturbing symptoms and facilitate the general condition during the inflammation of the pear muscle. The complex is carried out on the floor in free clothing and in a relaxed state. Exercises should not cause pain and discomfort. If the pain occurs, then you should consult with your doctor.

Lie on the back and bend a little knees. Slowly reduce and breed her knees, trying to stretch the muscles.
Sit down, putting my leg. Sit in such a pose of 5 minutes, then change your leg.
Take the stool so that the legs are at an angle of 90 °. Stand up, trying not to push the knees, straighten up, relax your knees.
Sit on the stool, put a leg on foot. Slowly lay down the body on top, 5-10 times. Repeat the exercise with the other foot.
Stop on all fours. Slowly straighten your leg and try to stretch the muscles of the hip joint as much as possible, pulling the sock. Repeat with the other foot. Make 3 approaches.
To lie on the back, straighten the leg up and start it in the opposite side, trying to get it floor. Must feel the spring stretching. Repeat with the other foot. Make 3 approaches.
Lie on the stomach, legs together. Actively for 5 seconds push one knee to another. Make the same with another knee.
To lie on the back, dilute your arms to the sides, legs to raise and bend in the knees. Take your legs in the opposite direction (up to the maximum), trying not to tear the floor blades. Repeat 5 times in both directions.

The complex is advisable to repeat several times during the day to ensure the proper effect.

You can deal with therapeutic physical education with a professional trainer, which will surely pick up the load and teach it to breathe correctly.

Famous doctor, doctor of medical sciences, Professor S. M. Bubnovsky is the author of several unique techniques that help cure many pathologies of the musculoskeletal and muscle apparatus, as well as restore their lost functions.

Bubnovsky united the best experience of orthopedists and neurologists, its system is based on the deep knowledge of the anatomy of the human body and helps to wake up the internal reserves of the body.

Kinesitherapy Bubnovsky includes:

An assessment of the state of bone and muscle systems, which makes it possible to determine the exact localization of the inflammatory process and prescribe treatment on the basis of the nature of the disease, individual characteristics of the patient and the concomitant diseases.
Treatment on special simulators in the centers of Dr. Bubnovsky. The patient is selected a course, the maximum payload is determined. Treatment on simulators eliminates the root syndrome of the inflamed muscle, relieves pain and discomfort, restores the mobility of the joints.
A special course of therapeutic gymnastics, which is quite successful can be performed at home. It will stop more.

Gymnastics from Professor Bubnovsky:

Stop on all fours. Relax your back, fix the position for 5 seconds. Repeat 5-6 times.
In a position on all fours to get into the breath of getting a back, to exhale - slowly unhappy until the muscle stretching is feeling. Run 20 times.
In a position on all fours, sit on the left leg, right to stay back, fix the step, stretching my left hand forward. Slowly change the legs, moving like stretching steps, not forgetting to change the elongated hands. Make 20 exercises.
In a position on all fours, fix your knees and palms to the floor. Pull the housing ahead, without breaking the knees and palms from the floor. Follow the no longer begging.
In a position on all fours, bend hands in the elbow joint, in the exhale go down the buttocks on the heels, trying to stretch the lumbar muscles. Make a breath and exhale take a starting position. Repeat 6 times.
To lie on the back, the hands take the head, the legs bend in the knees. Make a breath and in exhale to press the chin to chest, tear the blades from the floor and touch the knees. It is important that the abdominal muscles are tense to the appearance of a burning sensation. Repeat 5 times.
To lie on the back, pull the hands along the body, on the exhale to try to pull the pelvis from the floor, to fall back on the breath. Perform from 10 to 30 times.

The complex should be mastered gradually by adding a new exercise every day. Try to do everything with full return and good stretching.

Alternative medicine

To treat this complex muscle pathology should, of course, the doctor. Methods of treatment by folk remedies can only increase the effect of receiving medicines and speed up the process of recovery.

For the treatment of muscle pain, thermal compresses are most often used. Here are some of the recipes:

Melt the bee wax plate on the water bath, cook the oil of the Hypericum or the buried. On the sore place to apply oil, and then a wide brush beeswax. It is superimposed in layers, as each smear solidified. The more layers, the longer the compress will give its warmth.
Compress from black radish and horseradish. Take a small black radish tuber, grind on a blender with 1 Khrena's root, add 1 tbsp. l. Salts and 1 tbsp. l. vinegar. It was insisted in a dark place. Fold the gauze into several layers, apply a mixture on it and attach for 20 minutes to the patient. The compress has a local irritant effect and causes a tide of blood.

Trops on alcohol are also traditionally used with muscle pain. They are easy to manufacture, well warmed the sore place and remove disintegration products, reinforcing fabric exchange.

For rubbing, take a bubble of cologne "Triple", mix it with the contents of small bottles of valerian and hawthorn tinctures, add the tincture of the pepper and 10 grinding acetylsalicylic acid tablets. Mix all, put in a dark place and insist the week. Rubberize the patient, and to enhance the effect, cover it with compress paper and a warm scarf.

The pear muscle syndrome is a very unpleasant condition of the body, in which a person feels a strong pain in the area of \u200b\u200bthe buttock and the back surface of the leg (hips). Diagnose the syndrome is not easy, for this it is necessary for good knowledge of anatomy and clinical tests for shortening the muscles of the buttock.

The reason for such pain is the muscle itself, which is shortened in length and thickens, because of which it can irritate (reducing) a sedellastic nerve and cause acute pain.

Doctors often differ in opinion, how to treat such a fortune and what medicines to use. As a practitioner, I will say that the true pear muscle syndrome can be eliminated for 1-2 sessions using a feast (postisometric relaxation) and deeply affording the affected muscles without using medications at all. And the exercises are necessary to secure the result. Moreover, these exercises can cure "pear" on their own (although not so fast).

Clothing should be free, shoes are desirable to remove. All exercises (especially the first days) perform smoothly and gradually. Remember an important principle: "The weak pain of terpi, strong - do not allow."

Do these exercises daily, at least 2 weeks.

Lying on the back, legs bent in the knees. Put the right ankle on the left knee. Grasp the left thigh and tighten to the chest. You will feel the stretching along the buttock and the outer surface of the thigh. Hold the reached position 15-30 seconds. Then repeat the exercise with the other foot. 3 repetitions for each leg.

Put the heel one leg on a small stool, keep your leg directly. Candle forward until you feel the easy stress in the back of the thigh. It is important to stretch exactly the leg, not back. Hold stretching 15-30 seconds. Repeat 3 times.

Stand up the door, a healthy side to it. Attach the end of the expander for the ankle of the affected leg, and the other end of the door or another fixed object at the ankle level. Take a straight foot to the side, then return to its original position. 2 approaches of 15 repetitions. To enhance the effectiveness of the exercise, gradually push further from the door.

Planck

Lying on the stomach, go on the elbow at the shoulder level. Lift the hips from the floor by balancing on the forearms. It is important that your hips and shoulders are on the same line. Try to keep in this position of 15 seconds. Then go smoothly to the floor and relax. In the first stages, you can simplify the exercise, relying about half the knees instead of the fingers. Gradually increase the retail hold time to 1 minute.

Lying on the side. The shin, hips and shoulders on the same line. Go on the elbow right under your shoulder. Lift the hips from the floor by balancing on the elbow. Try to keep this position for 15 seconds. Then slowly lower the hips on the floor. Change the parties and repeat the exercise. In the first stages, the exercise can be simplified, bending the knees and thighs to the chest.