Exercises for efficient spinal streamers. How to stretch the spine at home

The spine is the basis of the whole human body. The health of the internal organs depends on its condition. It performs the function of protecting large arteries and spinal cord, tying all parts of the body through the nerve end with the control center - the brain.

The spinal traction solves the task of many pathologies associated with violation of its integrity and harmony. In this article, consider what the spine is the stretching, for which it is necessary and how to pull the spine in different ways.

Traction is a complex of orthopedic methods of stretching of the spine. Pulling is made due to the elasticity and flexibility of the spinal column, muscles, ligaments and tendons, supporting it.

With age or in case of diseases, the spine may lose flexibility and mobility, so it is necessary to resort to special methods aimed at improving its condition. Stretching helps to strengthen and restore the normal state of the spine.

The spinal traction is necessary for:

increase the distance between the vertebrae and the unloading of the spine;
reducing the pressure on intervertebral discs in the hernias of the spine;
improvements or fixing posture;
reducing the pathological squeezing of the muscles of the back;
increase the vertical intervertebral opening;
reduction of squeezing nerve roots, their decompression;
reduction of pain caused by pinching of nerve roots;
eliminating sublifting.

To resort to the exhaust of the spine in the presence of pathology or any of the listed indicators, it is possible only to appoint a doctor. He must show the patient how to stretch the spine correctly, what exercises are needed, and which can harm.

Indications

Indications for the stretching of the spine are such pathologies as:

, and other violations of the slurness of the spinal column;
spine injuries: dislocations, fractures, vertebrae shifts;
or during remission;
pain and muscle spa spasms.

Contraindications

Traction is prohibited in the following cases:

age up to 16 years and elderly age;
pregnancy;
oncological diseases;
diseases of the central nervous system, epilepsy;
excess body weight;
cardiovascular diseases;
osteoporosis;
sequestred hernia;
inflammatory diseases.

Often disputes arise about whether it is possible to stretch the muscles of the back in the hernia of the spine? This is a difficult question. The hernia is the accumulation of an intervertebral disc complied with vertebrae.

When stretching the spine and increasing the distance between the vertebrae, theoretically pressure on the intervertebral disk decreases, but in life to predict the consequences of such a stretching difficult.

Disk fabrics can be deformed, cracking, get damage, which will further aggravate pathology. Therefore, only the doctor can individually decide whether it is possible to use traction.

Simulators and devices

Traction is three species: dry, underwater and hardware. They, in turn, are divided into horizontal and vertical. For example, to extract the neck department, vertical traction is used using the glisson loop or use a couch with a tilt of 30-45 degrees. Pulling occurs under its own weight or by cargo attached to the lower back.

Horizontal stretching is prescribed when lesion of infant and lumbar departments.

The hardware traction is carried out using the device in the form of a bed. It has a fastening system that is adjustable in height and length.

It is used to treat various pains in the back and with the modified states of the intervertebral disc. It is considered the most effective.

For traction, many ways are applied: a complex of exercises, home appliances and special orthopedic simulators.

The easiest and affordable one is the horizontal bar.

At home, you can build a sloping board for the stretch of the spine like the Emmina simulator.

Underwater tract is made in the pool in the clinic conditions using special devices. It has a number of advantages due to the properties of water to facilitate the load, and is shown even patients with complications.

The clinics also use stretching in special beds for stretching the spine or couches. Such a stretch can be vertical or horizontal. The vertical method is carried out due to the mass of the patient's body. Horizontal traction is performed using hands or special cargo.

Currently, various orthopedic small-sized simulators for home use are published. But apply them only after the consultation of the doctor.

The horizontal bar is simple, useful, effectively

Let's look at what benefit for the spine has a hang on the horizontal bar.

The horizontal bar is the easiest and effective way to stretch the spine. Traction occurs under the action of human body weight. At the age of 20 years in this way, you can increase the growth of several centimeters.

For classes on the horizontal bar, regularity is needed, it is advisable to perform VIS every day while holding back how much your power is allowed. Gradually, the number of approaches and exposure time should be increased.

In His on the horizontal bar, you can make simple swinging, imitation of steps, turns to the side of the body. You can do exercises with foot lifting. First with legs bent in her knees, and then, when the muscles are strengthened, with elongated, bringing the rise to an angle of 90 degrees.

Simulator Evminova

- This is a special device consisting of a straight board and horizontal crossbar fixed from above. The board is installed at an angle to the floor, clinging to the crochet to the wall.

Depending on your disease, the doctor is an exercise program individually. A similar simulator for stretching the spine can be made with their own hands at home, for example, at attaching the board to the Swedish wall at a small angle.

All exercises need to be done very carefully, because the stretching of the spine on the device may be attendant.

Loop Glisson

The glisson loop is designed to stretch the cervical spine.

The chin and the population are fixed with special fasteners that wrap the bottom of the head.

The person is in the sitting position, fixing fasteners stretch up the cable, to which a small cargo is suspended.

Exercises

The exercises for the spine are contained in many sports practices. This is all the well-known yoga, Pilates, Stretching (or Stretching), Kinesis, gymnastics for stretching back and spine and many other modern types of training, which consist of exercises aimed at strengthening and relaxing back muscles.

One of the easiest ways to improve the condition of the spine is swimming and classes in the pool. They are shown even to people with restrictions and overweight. The water medium provides body support and removes the load from gravity.

In order not to harm the body by doing exercises, follow the general rules when pulling out:

all movements do slowly, smoothly, without jerks, speakers, keeping a flat posture;
exercises should not deliver discomfort if you felt pain, stop execution and go to the next action;
train regularly, at least 10-15 minutes per day will bring more benefits than rare "raids";
increase the load gradually that the muscles are gradually accustomed to the correct position;
in any case, before starting training, consult your doctor or notify the coach about the state of your health and spine in particular.

Exercises for stretching the spine are selected individually and are suitable for studying various spinal departments.

Stretching of the lumbar department

How to stretch the lumbar spine with simple exercises?

Lying on the back on a flat surface, bend your legs in the knees and put them on the width of the shoulders, hands along the case, take a deep breath and exhalation, holding up breathing for 7 seconds. Repeat the exercise 10-15 times.

The next exercise can be done only to physically trained people. It can be performed using the horizontal bar or the Swedish wall.

It is necessary to climb the horizontal bar or the wall, clinging to the legs and hang your head. It is necessary to hold out in an inverted position about 1 minute. You can repeat the exercise 4 times.

Lying on the stomach, put your hands along the case, lift the head and legs at the same time and pull them into opposite sides for a few seconds. Then relax.

Lying on the stomach, lift the top of the body on your hands, simultaneously bend the legs in the knees and pull the fingertips to the head. Try to reach your head to stop.

At the end of all exercises, relax the back muscles. Lie on your back, bend your knees and attract them to the chest, clasping the legs with your hands, seek on the sides.

Studying of the thoracic department

Stretching the thoracic spine is performed using the following exercises.

Sit on a chair with a flat back, pull your hands on the sides parallel to the floor, in such a position, move the housing from side to side, do not drop out, they should move parallel to the surface.
In the same position, make your hands behind the head, the elbows should watch exactly to the sides, make turns to the sides, trying to maximize the housing back, turning, delay for a few seconds at the extreme point, then return to its original position.

Gymnastics for cervical vertebrae

Exercises for the neck must be performed very carefully, since the cervical vertebrae is very vulnerable.

Sitting or standing smoothly, slowly make the head slopes to the shoulders, trying how to reach the ear to the shoulder. At the end of the exercise, delay in the slope, putting a brush hands on the side of the head, having a light pressure.
As in the first exercise, tilt your head back and forth, make sure that it is not hard to throw the head back.
Make a few turns right to the right and left, trying to look back as far as possible.

At the end, make circular rotations head from the left shoulder to right and back, bypassing the turn back.

In addition to exercises, in everyday life it is necessary to comply with the rules that will help eliminate the emergence of problems with the spine in the future.

Always keep the back and right posture. If you have a sitting job, make warm-up breaks every hour. Choose a stool with a solid surface. Do not sit "foot leg".

It is best to use an orthopedic mattress to sleep. It contributes to good spin relaxation and full-fledged rest.

Do not lift and do not wear gravity. If necessary, lift heavy things only from the sitting position and distribute the weight on both hands evenly, without curving your back.

Conclusion

Doing the exercises for stretching the spine at home for 15-20 minutes a day, you will be able to maintain your health for many years and prevent the development of many pathologies.

The back is the framework of the whole body, the complex design that nature has created to ensure the normal vital activity of our body. But durable spinal joints can malfunction. Over the years, crunch appears, there may be pain in the lower back, awkwardness in the movements. These are the most common problems with the spine. To prevent their appearance or prevents chronic diseases, you need to know how to stretch your back muscles and spine.

Make a mandatory decompression of the back follows to all who stepped over the twentieth mark at the age. It is at this age that irreversible changes begin in intervertebral discs - they are aging and begin to collapse.

Why do you need to stretch your back?

The muscles of the back need rest, although they get it less than others. After all, even at night, the spine can not be always in a relaxed distance.

An uncomfortable posture or irregular pillow is forced to break it and be in a bent condition, as a result of which the muscles are tense and at night. After such a dream, a person will feel discomfort in the neck.

The tired muscles do not allow to move freely and just live a full-fledged life, and this can lead to quite dangerous problems:

around the tired portion of muscles, blood supply is broken, gradually "melting" muscles;
the distance between the vertebrae is reduced, the intervertebral discs are destroyed and the spinal cord roots irritated.

To solve these problems, you need to know how to stretch your back daily. But not everyone can afford to hire a coach, like professional gymnasts, so doctors recommend stretching the back simply at home, in the office or on the morning jog.

How do you need to stretch your back?

Before you start making any exercises, it will not hurt to learn useful rules:

it is necessary to begin with a small amplitude so that physical education does not lead to injury;
stretch your back must be carefully, not allowing pain and crunch;
all exercises are best done in the evening and do it every day;
observe smooth and deep breathing.

5 ways, how fast and just stretch the back at home or at work:

Turns sitting on a chair. This is an excellent exercise that can be done without getting up. Just sit straight, keep your back straight and smoothly, and gradually turn the side, moving the waist and shoulders to the right. After 15-20 seconds, go back to the initial position and repeat the turns to the left. You can still use the chairs for the convenience of the handle - just pull both hands for the edges of the chair.
Turns shoulders. This exercise can be done anywhere. To perform the exercise correctly - sit smoothly. Start making movements back in a circle 15-20 times, after that change the side and do the same exercise, only forward. Perform about 5 such approaches with turning back and forth. Do not forget to look forward when performing the exercise.
Hugs. This simple movement will dislike your shoulders, the top of the back. Just hug yourself with both hands, strive to make your hands away. Spend about 10 seconds in this position, breathe deeply and exhale. This will help relieve fatigue.
Stand right and tap your fingers. Even if you can not immediately do this - it's not a misfortune, continue to gently reach, but not to pain.
Stretching top. Sit straight, keep your back smoothly and straighten your hands forward and parallel to the ground. Build your palm in the castle. Fix forward for 20-30 seconds. Head and neck must be relaxed when you do this exercise. Repeat this process about 5 times.

5 more effective ways how to stretch the back at home

Turns of hips upstairs. This exercise lengthens and quickly stretches the spine. Lie on the floor, bend the left foot into the knee and move it on the right side towards the body. Do not change your hands, leave them on the floor parallel to the body, look looks up or left. Do the same to the other side.
Stretching with a gymnastic ball. With this exercise will be the muscles of the abdominal press in the tone. Straighten, steadily leaning on the ball with belly and pelvis. Secure your hands behind your head, as when performing squats, and start pulling up. Do not forget to try to get used to the maximum. The gymnastic ball will provide you with support and help straighten the spine naturally, as you do.
Stretching "90/90". To begin with, lie on the floor and stretch into the straight line. Then raise your knees so that the hips are perpendicular to the ground, and keep the legs with parallel floor. Hands hold along the body. Throw neatly and with the slightest discomfort stop the execution. It will relax the fallated tendons.
Turns back sitting, or "Kalachik". Sitting on the floor, turn the top of the body side. Sit on the floor, legs forward. Flex my left foot and translate it for the right thigh. Stay in this position and start turning to the left. Lock in this position, grabbing the right elbow for the left side. Hold about 20 seconds, then change the side.
Pose of seal. This pose requires preparation and good flexibility, it is contraindicated to people with injuries. However, for those who have no health problems, the pose of seal will strengthen the muscles of the abdomen. It is running on the floor, the legs are stretched, the knees are a little bent. Grasp behind both ankles and raise your feet to the body, spreading your knees to the sides.

Yoga to help lost flexibility

If you want to know how to stretch your back like professional gymnasts, pay attention to yoga.

The most efficient and useful yoga postures for this:

Cat pose. Stand on your knees, silence your hands into the floor, slowly lower your head down, and raise up, gradually and neatly stretching the spine.
Hero posture. Sit on the legs and heels, take a little the hips on the sides, the feet up. The thumb touches or is located at a distance of several centimeters from the hips. Hands on the knees. The posture of the hero will help to relax the tired legs at the end of the working day. If a long time remain in this posture, you can take it as an alternative posture for meditation.
Crocodile pose. To fulfill this posture, you need to lie on the stomach and bend your hands, putting them with your palms on the floor, under the shoulders. Then slowly start lifting the chest above the floor. Hold in this position. This posture will help relieve irritation and anxiety.

The easiest and most pleasant way to stretch your back - just sign up in the pool and swim in your pleasure in your free time. Water is perfectly relaxing and allows you to keep the muscles of the whole body in a tone, especially if you are contraindicated intensive workouts.

For osteochondrosis, it is often simply necessary to stretch the back and spine. Exercises, unfortunately, often ignore, because do not consider them necessary. But this opinion is wrong. Even for healthy people, stretching back is useful in order to prevent various diseases. Exercises that are designed to stretch the spine will not take much time and give a good result, improving the health of the patient.

Rules of stretching

Stretching back is recommended not only to sick people, but also healthy, because the spine is often subjected to overvoltages, whether it is lifting weights or its overweight. Because of the loads, a person begins to feel pain and discomfort. From such unpleasant sensations, you can get rid of the exercises for stretching the spine, but before you begin to perform their execution, the following rules should be aware of:

it is better to perform training in the evening, since at night after the exercises performed, the spine will not be so hard as during the day;
starting standing from small loads;
the first week you need to do so much repetitions, how much will be comfortable;
when performing exercises, the muscles relax as much as possible.

Indications and contraindications

Stretching of the back (traction) is shown in such diseases:

radiculitis;
spondylosis;
osteochondrosis;
pinching nerves;
curvature;
headaches.

But in some diseases, certain exercises for stretching the spine are contraindicated. Such diseases are:

inflammation of the shells of the spinal cord;
surgical interventions on the spine;
cNS diseases;
epilepsy;
hemophilia;
pregnancy;
infectious diseases;

Most often, the stretch with osteochondrosis passes in a more gentle mode so as not to harm the intervertebral discs and the entire spine as a whole.

Benefit and harm traction

The method of stretching the spine gives rapid relief practically immediately, but may also worsen the patient's well-being. If he has a complication of osteochondrosis, intervertebral hernia - traction is not only not recommended, but also is dangerous for the patient.

If with intervertebral hernia, the spine stretch, the intervertebral disk, which has lost its elasticity, is stretched, and with a vertical position of the body, it is compressed, covered by microcracks. Most often, the worsening of the patient's well-being occurs sharply, because of which it can be hospitalized and susceptible to surgical intervention.

But if the patient has no contraindications to the stretching of the spine, this does not mean that it is impossible to harm itself when performing certain exercises. Proper fulfillment and technique - a guarantee of a good result.

Methods of stretching

At the moment there are not so many types of traction. Here are some of them: stretching with special medical devices, underwater pulling, gymnastics and yoga, with the help of a special medical device (spin stretcher).

For stretching the back and spine, the exercises are selected depending on the disease, so do not resort to self-selection of treatment. To this end, you must contact a specialist.

The main goal of stretching the back is to improve the well-being and flexibility of all departments.

It is worth remembering that the exercises need to make a lying on a solid surface. If this is the exercises for the cervical department - you can make them sitting or standing, keeping something stable.

For cervical and chest departments

The cervical spine is the most vulnerable, because the vertebrae is small and fragile, and the muscles are often very weak. Stretch this department using gymnastics.

Exercises for the cervical

head slopes forward and back;
slopes left and right.

In these exercises you need to lower your shoulders, stretching the neck department.

The thoracic spine is less moved, unlike others, and less often is subjected to various diseases, including intervertebral hernia. If no serious problems are diagnosed, such exercises will be useful:

Standing on all fours. Hands at the hinder level, head looks forward. Now you move smoothly by depicting the shape of the wheel, while trying to reach your head and the paddle to the floor. Then make the same movement in the opposite direction (deflection of the back).
Standing straight. Legs on the width of the shoulders. Hands pull in front of me, bend your back, pulling out your hands forward. Make 5-10 repetitions.

Stretch of the bottom of the back

An explanatory department is the main part of the spine, which hurts almost all people. Despite frequent complaints from such pain, it is easy to get rid of (but not with all the painful sensations is recommended by traction, so it should be consulted with the doctor). Regular exercises will help facilitate the unpleasant feeling in the lower back:

If poor well-being appears on 2-3 repetition, it is better not to do this exercise. It is necessary to constantly pay attention, the muscles relax are well relaxed, the exercises are performed correctly, whether the technique is observed. Perhaps precisely because of any violations of the session and there is discomfort.

Complex exercise

For stretching the spine to these exercises, it is necessary to approach no less carefully and carefully. It is important not the speed or power load, but a gradual proper execution:

sitting on the floor, bend legs in the knees and push them to the sides. Hands stretch forward, trying his head to reach the stop.
sat, putting hands on the back, trying to hold it smoothly.
lokia on his back, lift straight legs.
hands behind the head, turn the body (legs stand still) to the right, left.

Stretch the spine at home is safe, if it is just known how to do exercises, by how many repetitions and with what diagnosis.

But it is best to carry out similar procedures under the supervision of a specialist. If the reasons for pain in the back are not yet clarified - it is better to refrain from self-medication to avoid even more harm.

If you regularly perform exercises for the spine at home, you can gradually alleviate pain and discomfort in the back. To cure completely diseases of the spinal column, as a rule, it fails. However, constant attention and competently developed complex of exercises for the spine at home is the key to the stable state of the back for many years. In addition, the negative processes occurring in the spine may cause a number of concomitant diseases. Training back, you can successfully fight with other pathologies.

Treatment of the spine at home should begin from a visit to the doctor. Only a specialist can put the correct diagnosis. Without a detailed study, you can harm your own back and neck. It is necessary to make an x-ray, with it, it is possible to determine the type of disease, to learn about the curvature of the spine, the state of its cartilage tissue. It may turn out that the spin is healthy and only a small correction is required. However, the examination is able to identify serious diseases of the back, various vertebral deformations, violations in the spinal cleaning tissue, formed by salt, symptoms of other pathologies. Do not neglect the visit to the doctor.

Before you treat your back, you need to know a few simple rules:

Always watch the posture. The cause of problems in any department of the spine is incorrect posture. Teach yourself always keep your back straight.
The most simple exercise that needs to be done daily is standing by the wall. It can be done both at home and at work, at least 15 minutes a day. It is necessary to get up at the wall, touching it with a population, buttocks and heels. Shoulders straighten and press the wall. Belly pick up, hands freely hang. You can breathe and breasts, and belly - as convenient. After the exercise, try to save this back state when walking and sitting.
With sedentary work, it is necessary to change the position of the body more often - to get up, make simple mahs with hands, breathe deeply, feeling the chest expansion. Remove away and higher the necessary folders, books, so that, getting them, you needed to stretch up. Spread some items on the floor and often lean to raise them. These are the simplest exercises how to stretch your back.
Remember that the constant incorrect body position contributes to the fact that the spine is being twisted. For an already twisted spinal column, healing physical culture is recommended under the supervision of the attending physician.

Exercise are able to strengthen the back muscles at home, to help intervertebral cartilage and joints. Due to this, their nutrition will improve, more oxygen and nutrients will come to them. Salt disappear, severe pain, the position of the vertebrae and intervertebral disks will be corrected.

Unloading the cervical department

If there is pain and numbness in the neck, it is possible to quickly remove the voltage in a simple way. It is necessary to get up, put the legs on the width of the shoulders, lean forward at an angle of 90 °. Hands to shape into the castle behind the back and raise up. Make a few movements of the neck right-left, up-down. Slow straight. The exercise will remove the tension in the cervical and unpleasant feeling behind the sternum.

The best exercises for the neck are static, which do not require active movements. The following - pulls the cervical department, helps to restore the cerebral circulation. Sit with a straight back, get the right hand for the left side of the head and put on your ear. At the same time, put the left hand behind the back as far as possible. Adjust the right hand on the head, feel the resistance of the neck. Leva try to advance as far as possible to the right. After 1-2 minutes, change your arms. Repeat several times in different directions. Exercise will bring the strongest relief, returns the mobility of the neck.

Best exercise for home

To treat the back of the house, you can try simple, but very useful exercises from yogis practices. It is called the Gold Fish. In the process of its implementation, stretching muscles is carried out, the recovery of cartilage tissue, facilitating pain, the blood circulation and the overall condition of the body improves.

You need to lie on a flat surface, put a small solid roller under the neck, stretch your arms. Socks to stretch on yourself and relax. You need to start moving at the same time with my left foot, as if wishing to push it as far as possible. At the same time, the left hand sharpen as much as possible. Change sides. Repeat 10 times. Such a stretch removes all the vertebrae sublits, puts them in place.

Relax 1-2 minutes and proceed to 2 parts. You need to start the vibration of the whole body, starting from the feet feet, like a fish. Vibration must reach the top of the body and fully affect the spine. You need to continue exactly 2 minutes - you can count the time to yourself or put the timer. At the same time, the hands are free to lie under your heads up to be comfortable.

To finish the exercise is needed in such a position - the foot of the legs to connect, the hips press to the floor, folded the hands in front of the breasts up. Resting 7-10 minutes with closed eyes.

This exercise is effective for the daily treatment of the spine at home.

For those who suffer from pain, curvature, osteochondrosis of the cervical, thoracic and lumbar department are the basis with which any manipulation is better to start. It does not harm and quickly provides therapeutic effect.

Complex of stretching exercises

It is better to deal with the treatment of the spine at home better in free clothing from natural materials. For gymnastics, you will need a small rug.

Complex of exercise:

To lie on the floor, bend the legs in the knees, the hands stretch along the body. On the exhalation you need to raise the pelvis as much as possible. Movement smooth, without jerks. Fix the position for 2 seconds, return to the original one. Repeat 10 times in 1 approach. Exercise is like those who do not know how to remove pain in the lower back.
To lie on the stomach, the hands pull forward. On the breath you need to simultaneously lift the top of the body with your hands and straight legs. You need to raise smoothly and as much as possible. Repeat 10 times. At the initial stage of classes, pain and discomfort may arise. This means that the vertebrae is returned to its places. Then the amplitude can be reduced.
Stretch the spine helps the following exercise. In position lying on the back alternately tightening to the chest bent feet bent in her knees. At the same time, we must try to stretch the lower back as much as possible. Repeat at least 10 times each foot.
For the sore back is very useful and such an exercise. Lying on the stomach with his hands stretched forward, alternately raise up the right hand and left foot and try to progress as much as possible after hand. Feet in no case bend in the knees. There is an effective stretching of the spine and training the muscles of the back at home. Repeat 10 times for the right hand and left foot and, accordingly, for the left hand and the right leg.
The stretching of the spine will be effective if you try to bend the legs in the knees in the lying position on the back, clap their hands, and the chin press to the chest. It is necessary to try to ride the spine on the floor - from the cervical departure to the pelvis. Drop needed 2-3 minutes by 1 goal.
Be sure to include in the exercise for stretching the spine such as "advanced Cobra". It is necessary to do it when the back is already breaking enough. You need to put a stool or stool in the headboard or chair, lie on the floor on the stomach and put the palms on the seat. Legs straight, during the exercise they do not bend them. Pressing palms in the seat, leaning on them, try to get old as much as possible, raising her head. At this time you need to do inhale. On the exhale you need to try to lower your head as much as possible. The exercise will help to relax the back, remove the pain in the lower back at home.
Repair the curvature of the spine will help the next stretch. To lie on the back, bend the legs in the knees, the hands spread on the sides perpendicular to the body. At the beginning, turn the head to the right to the right, trying to touch the floor to touch the floor. At the same time, bent legs to try to put on the floor to the left. Fix the position, stretching the back in the cervical, chest and in the lumbar department. Return to its original position and repeat the other way. Movements can not be performed by jerks. On 1 approach - 10 repetitions.

These exercises for stretching the spine at home can be performed every day. Usually, not more than 30 minutes. If there is no possibility to do daily, you can use the FFC in the day, but not less than 3 times a week. The treatment of the back should be permanent, otherwise the benefit will not be.

The best way to pull the spine at home is the use of the horizontal bar. It can be equipped in the apartment. For the muscles of the back and top shoulder belts will be useful to pull up (sat number of times).

If the patient has a normal pressure, it is recommended to try stretching in the exercise of the wrinkle down your head. It is necessary to cling to the horizontal bar bent in his knees with his legs and carefully lower the body down. Under its own weight, the vertebrae shifts into the correct position. You can enhance the effect if you take small dumbbells. When curvatched the spine, it is possible to rotate the body in this position to the right and left, while the crunch of the vertebrae may appear. For the back and neck, bending and extension of the body with a small amplitude will be useful. It is important to remember, such classes should not exceed 5-7 minutes to avoid a strong tide of blood to the brain.

If there is no possibility to practice the wrinkle down head, it is recommended to hang on your hands. You can also use burden on your feet to strengthen the effect of training. Stretching the chest spine, muscular frame, lumbar vertebrae.

Such a stretch of the spine at home can be done for everyone.

Exercises for acute pain

If you do not know how to remove pain in the back, remove sharp sharp, try these techniques. The main thing - the exercises from the back pain cannot be performed in a sharp pace. When pain enhanced, it is better to give up the classes.

Complex of exercise:

On the horizontal surface (table or couch) lay down the stomach, while the bones of the pelvis must rest in the edge of the surface. Hands pull out the head, legs and buttocks muscles to relax as much as possible. Make a slow deep inch of the stomach, you need to feel like a diaphragm and the spine is raised. Hold your breath for 4 seconds and slowly exhale. Then, using hands, slowly get up and straighten up. Make 3-4 approaches. Experts believe that this exercise can greatly alleviate pain. The vertebral displacement occurs in a normal position, which allows to get rid of pain.
For the sore back will be useful in the knee-elbow position and correct diaphragmal breathing. You need to get on your knees and elongated hands, watching them to be perpendicular to the floor. Maximum relaxation is important for the neck and back. It is necessary to avoid both lordosis (excessive back of the back) and kyphosis (excessive curvature) of the chest. In this position, take a deep breath, strongly pulling the belly and slightly raising the lower back. Fully filling the abdomen with air, you need to start a very slow exhalation, presenting how the navel moves to the spine. Hold your breath for 4 seconds and inhale again. Repeat 3-4 times or until there will be pain.

This therapeutic gymnastics is useful for the pinched spine, the exercises can be treated with neuralgia, the displacement of lumbar vertebrae, eliminate the sharp pain in the lower back.

Treatment at home should be regular, not episodic.

If there is a pinching of the nerve in the thoracic department, the treatment of the house requires restriction of movement and performing simple exercises for stretching the spine. Goldfish is recommended - daily until the state normalization. Wise will be useful on the horizontal bar.

Remember - the treatment of the spine by folk remedies and domestic exercises should be systematic. Previously, you need to receive a doctor's advice, pass the survey. Massage and manual therapy can be added to the gymnastics.

The exercise for stretching the spine with osteochondrosis is the easiest way to improve its condition in the rehabilitation period, as well as the excellent prevention of spinal diseases. The main thing is to strictly adhere to the councils of a specialist, to do the charge regularly, increasing the number of repetitions gradually.

Osteochondrosis physical exertion

The development of osteochondrosis is, first of all, a sedentary lifestyle, constant stressful situations, poor ecology. For the treatment of this ailment apply:

medications;
physiotherapy;
massages.

Important place is given to the performance of stretching exercises. Each designed in such a way that its fulfillment helps to prevent the further progression of the illness and removed the painful syndrome. Also developed special complexes that can be used in preventive purposes. It is necessary to start their execution at the first manifestations of the pain in the back. This will avoid the development of the unpleasant and often very serious illness.

The exercise complex is based on the natural movements of the human body. Excessive stretching of muscle fibers or overwork is completely excluded. Exercises will fit even people not practiced in physical terms. To perform some of them will have to use additional devices:

crossbar;
simulators.

Special Stretching is designed for elderly patients. The level of load is minimal in it, and there is no need to use any devices.

You need to start a healing charge only at the moment when the painful syndrome is completely eliminated. Although several exercises have been developed, which can be performed even in the period of exacerbation.

Efficiency of physical loads

Physical exercises are needed with any form of osteochondrosis:

cervical;
chest;
lumbar.

With their help, you can strengthen the muscles and ligaments, which will make it possible to reduce the load on the spine. Special stretching during osteochondrosis helps to remove muscle spasms, increases intervertebral intervals, which reduces the pressure on the nervous roots or completely free. Due to this, pain disappear or becomes less pronounced. In addition, the regular execution of exercises eliminates the feeling of stiffness in the field of lesion.

Exercises help to work out the right posture. This allows you to put a load on separate spinal deposits. In the tissues around the spine, the bloodstream is improved, exchange processes are normalized. This suggests that due to charging, the impact is on the true cause of osteochondrosis - failures in the nutrition of intervertebral disks and vertebrae. It is these disorders that provoke the occurrence of degenerative changes. So, with a regular execution of the workout during osteochondrosis of the lumbar department, it is possible to avoid violations in the work of the internal organs and prevent the development of atrophy of the leg muscles.

With the neck, the illness charge helps:

get rid of headaches;
normalize pressure;
improve the blood supply to the brain.

Under the damage to the chest department, using the warm-up, you can increase the mobility of the joints, get rid of stiffness of deep muscles of the back, improve the ventilation of the lungs, which is important for those who have deep breathing causes strong back pain.

Exercise exercise

A set of exercises in osteochondrosis of the lumbar department includes stretching and power exercises. For example, to increase the gaps between the vertebrae, it follows on the crossbar. For those patients who are not able to do it, there is another way to stretch your back. It is necessary to sit down and tighten your knees to the chin, grab their hands and untap the back. Or perform a stretching in the standing position: lean forward, rest in your knees with palms and bending your back, stretching the spine in the area of \u200b\u200bthe back.

The purpose of the power loads in this form of osteochondrosis is the impact on the muscles of the lower back, buttocks, pelvis and legs. Standing straight, you should tilt the torso forward, perform turns and squats. Lying on the back, you need to bend your legs in your knees, clap their hands, and then raise your legs and pelvis.

With osteochondrosis of the cervical department, a complex must be performed, which will help strengthen the neck muscles. Palm in the cheek and overcoming resistance, try to stick his head in the opposite direction. Take the same hand.

To perform the next exercise, it is necessary to fold the palm under the chin. Relieving in them, you should try to bump my head to the chest. Cook with palms of the back. Pressing them on the palm, tilt the head back. Raising the shoulders, try to pull them up to the ears.

All exercises are performed 3 times with minor breaks. Spin all the time you need to try to keep right.

Can be performed in any position of the body. Standing or sitting on a chair, tilt the torso in one or the other side, raising the right or left hand. Then to arrange them for your head and make several movements that resemble shocking.

To fulfill the next exercise, lie on the back and smoothly raise your hands forward, trying to raise your head. Then turn over the stomach. Flexing in the chest area, you need to try to raise your head and hands above the floor.

Standing on all fours, it is necessary to bring the chest department as cats do, and stay in this position for a few seconds.

Each exercise is repeated 5-7 times with minor interruptions.

In order to maximize its condition and prevent possible complications of the disease, when performing a healing charging, you need to adhere to simple recommendations. It is impossible to use any physical exertion when exacerbating the disease. And during the remission, you need to charge every day.

The complex should include only those exercises that do not cause pain to the patient and do not cause a sense of discomfort. The expansion of the complex and the increase in the load should pass gradually. At the same time, the patient needs to control his feelings all the time. The best indicator will be the improvement of the condition and the lack of unpleasant symptoms.

It is necessary to strictly adhere to the developed techniques for the exercise and the intensity of classes, it is impossible to make new elements without consultation with a specialist.

All movements must be smooth and measured.
Rods and sharp turns are unacceptable.
Constantly follow the breath and maintain the right posture.
Do not overload the muscles too overload.
After each movement, it is necessary to rest, so that the muscular group involved can relax.

The best time for charging is morning. It is at this time that the greatest muscle stiffness is felt, blood flow slows down. After performing the most simple exercises, you can improve your condition, increase the amplitude of movements, remove the feeling of fatigue, get rid of pain.

Classes should be carried out and have a comfortable temperature. The supercooling can provoke an exacerbation of the disease. Clothes should be selected from natural materials, convenient and spacious to ensure the necessary freedom of movements.

Before charging, you need to take a warm shower. This will help to relax muscles, and the effectiveness of occupations will increase significantly. You can make a lightweight back and neck massage.

Before performing the main complex, it is necessary to warm up to heat the muscles and prepare them for the upcoming load.

Contraindications for execution

Execution of charging at osteochondrosis is shown not to all. It is necessary to abandon any loads at the acute form of illness. It is also not necessary to deal with the increase in blood pressure, especially those patients who suffer from the neck form.

Claims are contraindicated in violations of the musculoskeletal system, injuries and other pathologies of the spine, acute infectious diseases, oncology.

Certain exercises for stretching are excluded from the complex designed for pregnant women.