Exercises to stretch the muscles of the spine. Exercises for stretching the spine at home

Since ancient times, when back pathologies associated with changes in the structure and functioning of the spine were found in a person, chiropractors corrected the position by stretching. The stretching technique has been known for many centuries, and has been used in medicine in all countries. Thanks to her, it is possible to naturally expand the disc spacing. This results in a decompression process of the nerves, which not only reduces painful sensations, but also helps to restore the vertebral structure, even with displaced fractures. Today, traction is performed by hardware in a clinical setting. But there is a way to achieve the effect of stretching the spine without leaving your home. To do this, you must regularly and correctly perform strictly defined exercises.

Stretching the vertebrae is not a panacea for all back ailments. It is necessary to clearly understand that in some cases stretching is useful and necessary, and in some cases it is contraindicated. Therefore, you should not do stretching exercises without your doctor's approval or recommendation.

In the clinic, traction is performed in the following cases, with each row of reservations.

Important! For any pathology of any vertebral zone, it is necessary to control the degree of traction, since each spinal segment has its own stretch limit, exceeding which will provoke spinal trauma.

Any physical action to stretch the areas of the spine has certain contraindications. They should not be ignored, because otherwise it is possible not only to aggravate the existing diseases, but also acquire new ones.

Council. While doing the exercises, you don't need to overexert yourself, do something through force. If the spine “does not bend”, do the exercise to a comfortable allowable deflection angle, gradually increasing it. If you feel uncomfortable or faint, stop exercising.

Spine stretching at home

The vertebral column consists of various zones, the most problematic of which are the lumbar and cervicothoracic. Thanks to their stretching, it is possible to improve blood circulation and normalize metabolic processes. The flexibility of the skeleton is also significantly improved and the intervertebral distance is increased. Muscle tension is relieved, pressure in cavities decreases.

There are several different approaches to self-stretching that you can take at home.

Training apparatus

The first and most expensive one is a special simulator. The stretching procedure is painless and even pleasant. It is used for both medicinal and prophylactic purposes. Has different modes, personal settings.

Allows:

cure and correct the muscle corset;
relieve muscle tension;
raise the tone;
relax the lumbar and cervicothoracic zone;
relieve pressure on nerve endings;
restore blood circulation;
restore intervertebral discs;
relieve pain and fatigue;
form posture;
grow a few centimeters.

other methods

Exercises

And the most common, easily accessible and completely free way to do spinal stretching at home is to do gymnastic exercises. They are divided into groups and complexes, depending on the disease of the spine and its localization. But there are three sets of general preventive and supportive stretching exercises that are recommended for almost everyone (except for the above contraindications). This is a complex of lumbar, thoracic and cervical stretching of the spine.

Lumbar stretch

From a standing position with legs located side by side so that one foot can be accommodated between them - tilt to the feet. First touch your feet with your hands, then the floor on the outside of your feet, then put your palms on the floor. Approach 25 accounts. Do not bend your knees.
From a kneeling position - drop on your heels. Move the body forward as far as possible with outstretched arms. The knees are apart. Heels together. The palms are completely on the floor. Approach 25 accounts.
From a standing position, bend over and rest your hands on the floor. The body forms a triangle. Arms, neck and back in a straight line. The feet with palms are flat on the floor. The legs are straightened under the knees. Approach 25 accounts.
Exercise "slide"
Spread your legs wider than your shoulders, spread your arms to the sides. The left knee and foot "look" inward. Bend your back, rest your left hand on the floor on the outside of your right foot. Stretch your right hand up, look at it. The pelvis and head are parallel to the floor. Set 15 seconds, repeat on the other side.
Take the "chair pose". Semi-squat, knees directed to toes. The arms are closed and extended over the head. Keep 30 accounts.
Lateral twists are performed from a lying position on the floor on the back. The body lies straight, the shoulder blades are pressed to the floor. One leg is widened forward with the other so that its knee strives to touch the floor. You can help with your hand, putting light pressure on the knee. In both directions, 15 accounts.
In a sitting position on the floor, slightly (not wide) spread your legs, bend the body at the lower back and touch your head with the floor between the ankles. With your hands, grab the heels, elbows on the floor on the outside of the thighs. Do not bend your legs, do not raise your head. Feet on yourself perpendicular to the floor. For 30 accounts.
Sit on apart heels, bring the big toes together. Bend your back, tilt your head slightly, stretch your arms forward in the lock. Approach 30 accounts.
Sitting wide open your legs to the sides and stretch to the side. One hand inside. The second stretches with the head as much as possible to the side. Both parties have 15 accounts.
Lying on your back, stretch your arms in the lock behind your head as much as possible, pull your legs with socks towards you and at the same time bend your lower back up to the maximum amplitude. Approach 30 accounts.

Chest stretch

Standing, extend the position of the legs to the shoulder line, relax the torso. Gently raise your arms until reaching the shoulder line, slightly bend at the elbows. Swipe forward until thumbs meet. Return to original position. Take back. It is performed smoothly, the upper body and neck are relaxed. Repeat eight times.
In the same position, turn your palms up. Bring together in front until touching the little fingers. Go back, put your hands back. All attention is on the palms. Keep the body relaxed. Eight repetition. Then turn your palms down and gently lower your hands.

Video - Warm up

Lie on your back. Legs apart. The arms are bent at the elbows. The upper body rests on the arms. The shoulders are pulled back and directed down. Pressure should be felt in the area of \u200b\u200bthe shoulder line, here throughout the thoracic region and between the shoulder blades. The neck is also stretched, the head is pulled up. Move your head left and right.
In the same position, one arm is extended forward. The buttocks are tight. Stretch the shoulder forward, stretching the intercostal spaces.
From this position with the arm and shoulder extended forward, pull the other hand back and pull the second shoulder back.
Spread your arms to the sides and stretch the shoulder line to the sides, pulling your shoulders back. Get down on the floor, relax for a few seconds.
Elbows under the shoulders, exercise position 3. Repeat exercises 4 and 5 with the second hand. Then again hands to the sides exercise 6.
Sit on your heels from a kneeling position. Stretch your arms forward. The back is round. The line of the spine and neck forms a strongly convex arc. The shoulder blades and shoulders extend towards the back of the head.
From a supine position, arms forward, lean on the floor and strain your shoulders. Turn your head left and right. The neck is extended, shoulders forward and to the floor.
From the previous position, bring one hand back and stretch this shoulder to the floor and back. The other hand remains in place, but the shoulder is pulled forward and into the floor. Repeat by changing hands.
From the position of exercise 9, pull the shoulders to the back of the head and down. Then, lifting alternately, then the right, then the left shoulder.
From the same position, rotate your shoulders back. The elbows are straightened when rotating forward, bend when rotating backward. Repeat the rotation, but forward.
Pull your shoulders down again, first with your arms extended, then with your arms on your elbows.
Move one elbow forward, leave the other under the shoulder. From this position, pull the shoulders down. Then to the back of the head. Change the position of the hands, repeat.
Get on your knees, rest your hands on the floor, bend your lower back in an arc, turn your pelvis left and right. With your hands, approach your knees, transferring pressure to the chest. Pull the lumbar belt up.

Cervical stretch

Sitting with your back relaxed, raise your head up and tilt it back. Return it back. Turn left. Return. Turn right. Execute slowly.
Describe with the head due to the neck muscles a semicircle to the right upwards, then to the left upwards. Tilt your head down to your chest.
Describe with the head a semicircle left down, then right down. Repeat all three exercises for five sets.
Starting from the fifth time, increase the range of motion, and repeat the exercises with the maximum amplitude for five more approaches.

Video - Stretching the cervical spine

At all times, medicine has placed the spine as the most important organ, the concentration of strength, the basis of the body and the keeper of human energy. It is the direct responsibility of a person to pay attention to it. This is why stretching is important for everyone on a regular basis. Then they will benefit and give health.

1477 0

Therapeutic spinal stretching at home () is relevant for any modern inhabitant of the metropolis. Improper nutrition, poor ecology, sedentary work, inactive lifestyle, constant stress - all this leads to discomfort and.

Our spine is very vulnerable, since it includes several separately located vertebrae, which take all the load. Even if one vertebra is malfunctioning, we immediately feel pain.

Even in ancient times, for any problems with the spine, folk chiropractors tried to stretch it to relieve pain and discomfort. Traction helps to increase the disc space, which leads to a decrease in the force of pressure on the nerve and significantly reduces discomfort and pain.

Today's doctors are quite skeptical about the back, they believe that the benefits of such a therapeutic effect are less than harm, so as not to turn to an osteopath or a masseur once again, there are special exercises designed to stretch the spine at home.

Why stretch the spine?

Traction (traction) is a whole range of methods in orthopedics used for prolonged stretching of the spine, which ultimately reduces pain.

As a result of stretching, the following positive changes occur:

the distance between the vertebral bodies increases;
pressure on the discs decreases, which is especially important when;
the back muscles are strengthened;
straightens the crooked back and improves posture;
improves blood flow in the vessels.

Indications and contraindications for the use of the technique

Traction has a positive effect in the following situations:

, or any;
back muscle spasms;
displacement (dislocations and);
in the period of remission or protrusion ();
pain in the thoracic, cervical, lumbar or sacral regions.

Spinal traction is strictly contraindicated in patients who:

exacerbation of joint diseases, pain with hernias or protrusions;
thrombosis;
hypertension;
menstruation;
age under 16 and after 70;
oncology;
pregnancy;
obesity and body weight over 100 kg;
diseases of the central nervous system;
chronic cardiovascular diseases.

Spinal stretching at home can be done for preventive purposes, but in the absence of acute pain.

Before starting stretching procedures, you must definitely visit a doctor. Only a competent specialist will select an exercise system that is suitable specifically for a particular patient. This is the only way to avoid any doubts about the safety of the selected extraction methods.

There are many ways to stretch your back, but only some of them can be used at home.

Exercise machines and devices

There are many tools for carrying out the hood. These are inversion boots, FlexyBack and Bestec Air Nobius simulators, inversion table.

Below we will consider those simulators that are available at home.

Horizontal bar - simple, useful, effective

It is the most affordable tool for stretching your spine at home.

The bar can be installed in the backyard or in one of the rooms of the house. Enough 1-2 approaches to the horizontal bar per day. The following exercises are effective:

This special preventive measure is a board with a crossbar attached to the top. The top of the treadmill is attached to a hook that is attached to the wall. The patient does gymnastics by grasping this crossbar. The training program is made by the doctor depending on the patient's diagnosis.

This technique is very traumatic, therefore, the first days the patient should do exercises only under the supervision of doctors.

To safely stretch the spine at home, you need to use a method that is less dangerous in terms of injuries - this is a simple incline board. You can make it yourself and attach it to the wall bars at a slight angle. You need to start the exercises on the board at a slight slope, gradually increasing it.

Gleason loop

This trainer is used to stretch the cervical spine. This brace consists of a pair of fabric braces for the chin and the back of the head. The patient sits down on a chair and fixes the retainer on himself. The loop is attached to a fixed block, and a weight is suspended from its end.

A more modern variation is rubber, which does not require the use of a block system. The same familiar retainer is used, but the cord itself is more elastic.

The video shows stretching the spine using a Glisson loop, independently performed at home:

Exercises for therapeutic traction

The stretching exercises will differ depending on which section of the spine you want to target.

Lumbar sprain

Exercises that will be effective for therapeutic lumbar traction:

Development of the thoracic region

Exercises for stretching the thoracic spine for self-fulfillment at home:

Sit on a chair and press your pelvis firmly against it. Look straight ahead and bend to the right and left sides in turn. When performing the exercise, spread your arms to the sides parallel to the floor and control that they also move evenly. Repeat the exercise several times.
Lock your hands together at the back of your head and sit on a flat surface. Then make turns with your body to the left and right, lingering at each turn for 15 seconds. During the turns, you need to try to turn as much as possible, feeling the stretch of all muscles.

Gymnastics for the cervical vertebrae

It is impossible to directly stretch the cervical vertebrae. Massaging the base of the cervical spine is performed using movements of the shoulder girdle. Place your hands on your shoulders and rotate in circles. This will warm up your muscles and stretch your neck.

After warming up the shoulder girdle, begin to gently tilt your head to the right and left. There should be no muscle-induced sounds. If you still hear creaks, crunching, then you need to continue to warm up the muscles.

Traction of the cervical spine is also performed using Glisson loops and an inclined board.

Traction is not safe for the cervical spine - only massage at home!

In order for a homemade spinal traction to be beneficial, not harmful, the following rules must be followed:

do all the exercises slowly and smoothly, no sudden movements, jumps, jerks;
be sure to pre-warm up the muscles;
do a little, but on a daily basis, you can always set aside at least 5 minutes for a minimum complex to relax the back and to keep the muscles in good shape;
if you missed one lesson, do not try to catch up with what you missed the next day, slow down and reduce the number of repetitions;
if discomfort or pain in any area of \u200b\u200bthe back occurs, stop exercising immediately and do not exercise for the next week.

How is it in practice?

Spine traction - effective activity or dangerous fun? The reviews of people who have experienced the traction method of therapy in practice will help to understand this.

I have suffered from for a long time. It was painful to walk, to lead an active lifestyle. I work in the office, after 8 hours of sitting at the computer, I was exhausted, but the trip to the doctor was delayed in every possible way.

Once after a hard day, I got up from the table and almost fell, because I felt my legs only half! I was very scared at that moment and immediately ran to a specialist.

The doctor advised me to stretch. I expected that it would be painful, unpleasant, but the sensations during the procedure were absolutely neutral.

Literally after 4 procedures, I felt pain relief, and after a full traction course I completely forgot about my hernia. Now at home I regularly do exercises on the horizontal bar, every morning I start with the "cat" pose.

Alexander Nikolaev, 56 years old, patient

I have . Well, as a result - frequent headaches, numbness of the hands up to the elbows, dizziness. A neurologist gave me a referral to a chiropractor.

We have already completed 2 courses on drawing with the help of Glisson loops, if I'm not mistaken. Initially, they pulled it out with a load of 3 kg, and reached 6. You lie down and rest for 10 minutes. No discomfort or pain. Plus at home I do a neck massage - the doctor taught me how to do the exercises correctly.

I noticed that dizziness and headaches are less common. Numbness in the hands also goes away faster.

Ekaterina, 48 years old, Voronezh

The ancient sages rightly argued that the spine stores the vital energy and strength of a person. It is in it that the spinal cord is located, which is responsible for the functioning of the whole organism.

It is important to take a responsible approach to the health of the spine - to respond to any painful sensations, monitor changes in posture, and do gymnastics. The key to success is not being lazy and doing stretching exercises on a regular basis. But before you start stretching the spine, it is imperative to obtain the consent of a doctor who will advise the simulators and write out the training scheme.

Spinal traction at home (traction) has a positive effect on offset injuries. This method is used to treat scoliosis, hernias and chondrosis. Due to traction, the distance between the discs becomes larger, which relieves pinched nerves and eliminates pain. The method that stretches the spine is viewed with skepticism by doctors, despite the fact that stretching equipment is used in the arsenal of hospitals. Are stretching exercises effective as a treatment? More than, but traction is not used for all diseases of the spine, and in some cases, traction of the spine at home is contraindicated.

Displacements with dislocations and fractures. It fixes the vertebrae in a certain position, not allowing them to move.
In case of scoliosis, you should not perform a long course of stretching for the spine, so as not to get complications. Otherwise, there is a possibility of injury to the spine. The treatment of scoliosis requires an integrated approach (massage course, special exercises, supporting collars and corsets).
Some doctors do not recommend using this method of treatment for osteochondrosis, so as not to injure the affected discs and vertebrae.
For a hernia, traction is a good way to avoid surgery, but traction forces have their limits. Otherwise, the patient's condition can be aggravated.

Contraindications for traction

Stretching the spine may not always be helpful. Do not do spinal traction exercises at home if arthritis or osteoporosis is present. Do not do for diseases of the vascular system, heart disease and high blood pressure. It is undesirable to carry out with thrombosis, critical days. You can not do traction for pregnant women, so as not to damage the fetus. Do not carry out for colds, viral diseases, especially if they are accompanied by a high temperature.

When stretching the spine, one should not strain too much, if the patient feels weak, then it is better to refuse this method.

Stretching types

Spinal traction is divided into 2 types:

... Underwater traction requires a pool and special equipment. It's done in hospitals. Water helps relieve pain.
do it yourself in clinics and on your own. Doctors use, as a rule, special tables (couches) for vertical and horizontal extraction.

There are a large number of compact exercise machines that are easy to install in an apartment. But when using traction simulators, it is necessary to consult with your doctor.

How to do a spine traction?

To stretch your spine at home, you should use a number of exercises:

For the thoracic region: the patient needs to stand, feet are placed shoulder-width apart. The patient lowers his head, bending in the thoracic region, while the lower back remains flat and does not bend. The person stretches upward while relaxing the tense muscles. This position is fixed for 10 seconds.
The patient leans forward with his feet shoulder-width apart. When the body bends forward, the palms touch the floor, the legs and back relax, and the load falls on the muscles of the spine.
The patient rises to the starting position, touches the forehead to the legs and bends to the shins. Over time, the person will become more flexible and can easily do this exercise.
The patient stands, then bends down, putting one leg forward. The forehead must be stretched to the leg. We fix the position for 30 seconds without holding our breath.
We collect our hands in a "lock", taking them behind the back. The patient sits or stands, and hands are wound behind the back like this: one on top and the other on the bottom. We fix the position for forty seconds.
The patient sits on the floor and stretches his legs. After that, he grabs his feet with his palms, without bending his knees, and stretches his forehead towards them. The body is fixed in this position for 20 seconds. It is not difficult to perform traction of the spine on your own, with your own hands you can improve the patient's condition.
Hanging on a horizontal bar (wall bars) can also be used as an exercise to stretch the spine on vacation, at home.

Interesting to read:

Lumbar traction

Exercises to stretch the lumbar spine:

The patient lies on his back, pressing his shoulders to the floor. Hands should be outstretched. We bend the legs, first we put them to the right of the body, return them to their original position, then we put our legs to the left of the body. We repeat the exercise 4 times in each direction.
The person lies on his back, puts his leg on the floor, and bends the other leg and pulls to the chest. The position is fixed for 30 seconds, ideally the patient should reach his forehead to the knee. After which the leg is straightened and the person returns to its original position. The same manipulations are done with the other leg.
We lie on our stomach, bend our right leg at the knee. We fix our hands on the foot of the bent leg, and the heel is pressed against the buttocks. We remain in this position for one and a half minutes. We unbend the leg, do the same with the left leg.
We get on all fours, smoothly relaxing the abdominal muscles, bend in the lumbar region. The lower back should bend without pressure and effort, simply under the weight of the patient's body. After that, we draw in the stomach and bend the lower back up. The back should be like an arch.
We lie on our backs, put our feet on the floor. It is necessary to bend your knees. Then, pressing the buttocks to the floor, we bend the lower back up, fix the position for 15 seconds. And after that we carry out the sagging of the lumbar spine down. The exercise is repeated up to 8 times. Rule: exercises are done without sudden movements and at a slow pace.

In order not to do traction in the hospital, you can build a special table for traction at home. This excellent device is useful when the patient cannot hang on the horizontal bars.

They do it like this:

We take a wide board, which is wrapped with fabric in several layers. This will prevent the body from sliding on the table.
One side of the board is fixed at a height of 130 cm from the floor and above, at an angle of 45 degrees.
Straps are attached to the high edge of the board. The length of the straps is about half a meter.

How to use such a simulator? You need to lie on the table, relax all the muscles, straps are put on your hands. Such a table not only will not harm the spine, but will also improve posture, stretch all parts of the spine, and relieve fatigue from the muscles.

We advise you to read:

The exercise machine can be made from a bed with a hard mattress. For this, harnesses are made on it. The harness is 7–8 cm wide and about 150 cm long. They are made of thick fabric, and the bed itself is raised at an angle of 40–45 degrees (at the head). The harnesses are attached in the headboard area, they go under the armpits to hold the body.

Prevention

So that pain in the spine does not appear, it is enough to monitor your posture, not to lift heavy things, it is comfortable to sleep.
In order not to hurt the neck, it is necessary to avoid sitting on soft surfaces, and the legs should be firmly on the floor, it is recommended to keep your back straight. Do not bend over again, and if the work involves a long sitting, you should warm up from time to time. You can't sit cross-legged.
After stretching, you should not overload the spine, and weights are lifted only from a sitting position. When carrying bags or other heavy objects in the hands, their weight is distributed evenly so that there is no curvature of the spinal column.
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. To relax the muscles, the head should lie parallel to the bed base. Muscles cannot relax if a person sleeps for less than 9 hours.

If these rules are followed, the likelihood of spinal diseases is reduced.

Your feedback on the article

Our spine can withstand heavy loads throughout our lives. Not only does the entire body weight press on each vertebra, but also a sedentary image makes itself felt, deforming the spinal column. Hence, many problems arise in the form of headaches, dizziness and a weakened immune system. You can, of course, go to a chiropractor and, risking further aggravating the situation with an awkward movement, try to fix the situation. But stretching the spine at home is a good alternative.

This method has many positive aspects. First, you decide for yourself when you want to practice. Secondly, calm and unhurried movements in a comfortable and familiar environment will allow you to relax and devote time to your recovery.

What is stretching for?

Do we really need to waste precious time, overcoming pain, trying to change something in the posture that has been formed over the years? Doctors will answer you. Because this is the key to your long life of full movement without pain.

Due to improper posture, sitting position, or for other reasons, the vertebrae are pressed together, squeezing out the intervertebral discs. And this, in turn, entails pinching of the nerves and the formation of hernias.

The wrong position during sleep also has a negative effect. Many people, without noticing it, deform the spine for years, when lying on their left side, throw their right leg far forward, practically lying on their stomach.

By the way, lying on your stomach during sleep also negatively affects not only all internal organs, but also the spinal column, the discs of which begin to bend into the abdominal cavity.

In order to avoid most problems, it is enough to do light short-term exercises and exercises to stretch the spine in the morning. Thanks to this, you can relieve muscle tension, remove stiffness in all joints, increase the distance between the vertebrae and thereby prevent the development of osteochondrosis.

Basic Rules

It is imperative to adhere to the rules when stretching the spine, so as not to harm yourself and not complicate the situation. In order for the exercises to bring a positive result, try to practice regularly and without long breaks.

stretching is best postponed for the second half of the day, when the tired body will gladly accept any relaxation;
if you have never exercised before, then it is best to start small, gradually increasing the load;
initially, the range of motion should be small, and later, when the body gets used to receiving loads, you can complicate the exercises;
when performing all movements, you should not feel severe pain and discomfort;
a crunch in the spine should not be heard, but if it is still present, then you can consult a doctor to find out the reasons. Ideally, when all the vertebrae are in place and there is a standard distance for discs between them, there should be no crunching when turning, bending and deflecting;
try to relax as much as possible before stretching to achieve the greatest effect;
a positive attitude and commitment will help you enjoy the process.

It should be noted that any gymnastic exercises that you carry out at home will benefit you if you are not lazy, but diligently work to improve your health.

Exercises for stretching the spine for osteochondrosis

In order to prevent the development of osteochondrosis, it is advisable to devote 15-20 minutes to physical education a day. But it is important not to interrupt classes so as not to lose the achieved results.

Standing straight with your feet shoulder-width apart, lower your head. In this case, the lower back should be motionless, and the back should be bent. Stretch your shoulder blades up and try to bend as much as possible.
Downward bends are performed with a completely relaxed back. Try to reach your feet and touch them with your hands. To facilitate the task, you can spring by sliding your hands along the leg.
"Fold". Bend over and try to touch your feet with your nose, while wrapping your hands around your shins. It may not work the first time, but be patient and try to stretch. At the same time, you will feel how the spine stretches.
Simplified inclines, since one leg can be put forward and slide your hands along it. Try to reach as low as possible, helping yourself with springy movements. Lock in the maximum position for 20 seconds. Feel the tension in your back muscles. Unbend slowly, as dizziness may occur.
We bend over and stand in a position reminiscent of the letter "L", trying to move our legs away from the hands at a fairly large distance. Do not stand in the bar, it is enough to make such a distance at which you can comfortably bend. Pull your back up.
Standing straight, put your hands back and clasp into the lock. Try, without bending, to lift them up as far as possible.
A similar exercise, but the palms must be folded in a praying position and held at chest level for 20 seconds while the elbows are pulled back, the posture is straightened and the shoulder blades are in contact.
A simple and uncomplicated exercise that allows you to effectively stretch. Standing straight, reach up.
The most effective movement that allows you not only to stretch the spine with osteochondrosis, but also to feel relaxation in all muscles. It is necessary to imitate a kind kitty, bending in the back and stretching up with the coccyx, kneeling.
We all know and remember this movement from school. Sitting on the floor, reach forward with your arms, trying to touch your heels. At the same time, you cannot bend your knees. You can help yourself with your hands, pulling yourself up and spring, in order to touch your knees with your forehead. Having reached the maximum possible point, stay in this position for 15 seconds. Try not to bend your knees anyway.
The spine is remarkably stretched if you hang on the horizontal bar. Try to relax your whole body and feel all the vertebrae fall into place.
Lying on your back, support with your hands near your chest. Pull your chin up, trying to arch your back. Alternating this exercise with a "kitty" will allow you to achieve the necessary flexibility in the back.
Fragrances are inherent in our body at the level of reflexes. It is not for nothing that all animals and humans, including, stretch in the morning, straightening numb limbs.
Crunches are one of the most effective movements. Lying on your back, stretch your arms to one side, and with your legs bent at the knees, to the other. Be careful when doing twisting, as one awkward or sudden movement can pinch a nerve. As a lightweight option, you can bend your knees, spread them wide and alternately reach with your right foot to your left heel, then your left foot to your right heel.
Undoubtedly, any doctor you come to with osteochondrosis will advise you to go to the pool. Swimming is not only the best option for stretching the spinal column, but it is also great for strengthening the muscles in all parts of the body.

Japanese technique

First you need to warm up so that every muscle is ready to work and there is no pain afterwards. Make bends and turns in different directions, twist your hips, squat. This will help improve blood circulation and metabolism in all parts of the body. After that, start rolling exercises. It needs to be prepared in advance by winding it up from a towel and tied with a rope so that it does not unwind during training.

We lie down on a gymnastic mat, having previously inserted an auxiliary instrument under the lower back. Look carefully to see if the roller is correctly positioned. It should be right below the navel. Lie down evenly and breathe calmly. Spread your legs shoulder-width apart and bring your big toes together. The approximate distance between the heels should be 20 centimeters. The arms are stretched out behind the head and connected by the little fingers. We give the energy to circulate freely throughout the body, as you have a closed oval. It takes 5 minutes to lie in this position. You may not be able to last as long at first, so start with 2 minutes, gradually increasing the time. Play slow and calm music to relax as much as possible.

After the end of the procedure, you should not jump up quickly, and even more so make sudden movements. While lying down, all muscles, joints and bones relaxed and if you stand up quickly and quickly, you can feel back pain. First, we take out the roller from under us, then slowly rise.

Contraindications for implementation

The method is simple and easy to perform, but it can still aggravate the situation if used at moments of exacerbation of pain. There are the following contraindications:

if, after the start of the exercise, dizziness begins and there is an urge to vomit;
increased lower back pain and towel discomfort that cannot be tolerated
loss of consciousness;
the occurrence of a severe headache.

Stop doing and consult your doctor about the possibility of continuing the gymnastics. Perhaps you have individual characteristics or contraindications for performing certain movements.

Be sure to consult your doctor before treating diseases. This will help to take into account individual tolerance, confirm the diagnosis, make sure that the treatment is correct and exclude negative drug interactions. If you use prescriptions without consulting a doctor, then it is entirely at your own risk. All information on the site is presented for informational purposes only and is not a medical aid. All responsibility for the application lies with you.

Today, one of the most common complaints when visiting an orthopedic surgeon is back pain. At the same time, the elimination of painful sensations with the help of medicines is not always the right decision. Each patient wants not just a short-term effect, but a full recovery and high working capacity. Relaxing the back by stretching the muscles is not only the prevention of spinal diseases, but also an indication for reducing or relieving pain.

The essence of back stretching exercises and the benefits of gymnastics

Stretching the back and spine is recommended not only for sick people, but also for healthy people. In the process of our life, the musculoskeletal system is regularly subjected to physical stress, such as lifting weights (including our own excess weight), improper posture, prolonged stay in gyms, or, conversely, excessively sedentary work. All this invariably entails a load on the musculoskeletal system, and over time, the intervertebral discs are subjected to excessive pressure.

Relax your back with possibly correctly selected and correctly performed muscle stretching exercises. Only physical activity contributes to the health of the spine. Even during a night's sleep and rest, the back may not be completely relaxed with the wrong mattress and pillow.

Correctly performed exercises contribute to muscle growth and strengthening of the back ligaments, maintaining a physiologically correct position of the spine, increasing blood flow in the tissue of the intervertebral discs and, accordingly, improving the supply of nutrients to them. In addition, for back pain, stretching will relieve tension, increase joint mobility, and restore normal function to the spine.

The back stretch is a set of exercises for all parts of the spine. There is a classification of training:

Active. The patient himself helps to stretch the back.
Passive. Stretching is helped by another person - a coach, a partner.
Dynamic. The exercises are performed until a slight tension in the muscles occurs, then a change in position follows.
Ballistic. Includes exercises with weights, jerks and “springy” activity.
Static. Stretching, during which a person is in a certain fixed position for some time. The safest and most recommended by orthopedic doctors.

In addition to stretching the back, there are also exercises to stretch (traction) the spine. Most often, this procedure is a therapeutic measure, designed to expand the space between the vertebrae and relieve pain in various diseases of the spinal column.

There are traction options:

vertical and horizontal: depends on the position of the body and the pathways used to stretch the spine;
dry and underwater. In water, gravity is less noticeable, due to which muscle tone is reduced, the procedure is more gentle. Underwater traction is especially recommended for severe pain;
mechanical and hardware: traction under its own weight, as well as using additional resources, special devices and weights. The procedure is performed in a hospital.

The greatest effect is given by spinal traction procedures in baths and pools with warm water. Underwater treatment of disorders of the musculoskeletal system is producing significant results and has been practiced in Russia for over 50 years.

Possible limitations and side effects

There are both general and specific contraindications for back stretching and spinal traction.

General contraindications:

Diseases of the circulatory system (such as hypertension, heart pain, increased blood clotting). Lesson can provoke aggravation and exacerbation of the course of the disease. An increase in the load on the cardiovascular system will lead to the development of arrhythmias. The presence of a pacemaker is also a contraindication.
Injuries, fractures, bone damage.
Pregnancy. Stretching exercises will put increased pressure on the fetus.
Oncology.
Epilepsy.
Skin diseases.
Chronic diseases during an exacerbation.
Increased body temperature.
Infection.
Mental disorders.
Children and old age.

Contraindications for stretching the spine - photo gallery

Only special exercises can be performed during pregnancy Skin rashes - contraindications to exercise In a febrile period, it is necessary to cancel classes Exercise therapy to stretch the back muscles can lead to a fracture of the pacemaker electrodes High blood pressure must be corrected by prescribing medication before exercise. Fractures exclude the possibility of performing exercise therapy complexes for the spine

If the technology is violated, the restrictions are not observed, there are no indications for the spinal traction procedures, side effects and complications may occur:

Increased pain.
Intervertebral disc injury.
Spasm due to areas of fibrosis (scar tissue) in the muscles.

Recommendations and contraindications for exercise therapy for stretching and flexibility of the spine

Performing gymnastics for stretching the back is indicated in the treatment of osteochondrosis in the early stages of the disease. Regular repetition of a set of exercises reduces pressure on the intervertebral discs, blood vessels and nerve endings, helps to reduce pain and normalize breathing. It is physical therapy that is the basis for the prevention of osteochondrosis, as well as prevention of the primary appearance of hernias and possible relapses.

It is necessary to distinguish between indications for exercise therapy for stretching, back flexibility and for stretching the spine. In case of osteochondrosis, traction is prohibited, since this disease is degenerative-dystrophic, and traction of the spine will bring only short-term relief. Moreover, the risk of complications arising from the procedure is unreasonably high. Traction can lead to hernias. Traction is indicated in situations where it is necessary to return the vertebrae into place. These include, first of all, the initial stages of diseases associated with vertebral instability, as well as arthrosis.

Contraindications to back stretching are the late stages of spinal diseases:

osteochondrosis;
arthritis;
curvature of the spine (scoliosis);

Contraindications to traction (traction) of the spinal column are:

Osteochondrosis with neurological disorders, brain pathology.
Pain due to pinched nerve in the lumbar spine.
Osteocondritis of the spine.
Neurological diseases (damage to the roots and nerves) in the acute phase.
Pathology of the heart and blood vessels.
All diseases and pathologies of the spinal cord.
Diseases associated with late stage vertebral instability.
Absolute vertebral block.
Individual intolerance to traction by the body.

Treatment of diseases by traction of the spine

Traction is indicated for arising impaired mobility and flexibility of the back. Such situations include:

compression changes in the spine;
fibrous ring crack;
infringement of the capsule of the intervertebral disc;
pseudospondylolisthesis (vertebral instability);
dorsalgia (back pain);
radiculoneuropathy (nerve compression);
spinal deformity;
rachiocampsis;
acute radicular syndrome;
deforming;
spondyloarthrosis (limitation of the mobility of the spine);
subacute radicular ischemic syndromes;
spondylosis (growths on the vertebrae);
pain of a neurogenic nature;
secondary vertebrovisceralgia (vertebral artery syndrome, cervical syndrome, shoulder-scapular syndrome, rib-clavicular syndrome, scalene muscle syndrome, Meniere's syndrome, secondary vertebrocardialgia, etc.);
debut of ankylosing spondylitis.

Indications for traction of the spine - photo gallery

Intervertebral hernia - an indication for back extension Scoliosis is successfully treated with spinal traction Back pain - an indication for spinal traction Bechterew's disease affects the joints of the spine

The stretching of the spine by hardware methods or at home is carried out strictly under the supervision of professionals, as prescribed by a doctor and only after preliminary examinations (analysis, X-ray, MRI).

Underwater traction

Procedures in hydrotherapy baths have a dual effect: firstly, the spinal column is stretched with accompanying healing processes; secondly, heated mineral waters have a positive effect on the patient.

The patient is fastened with special belts to a hard surface, then the patient is immersed in water. Weights are suspended from the belt with a gradual increase in weight, and then with a sequential decrease. Due to the tension in the lower back, a slight decrease in the natural curvature of the spine is carried out, contributing to the dulling or disappearance of radicular pain.

Exercises for stretching the spine at home

Not all diseases require the patient to be inpatient and sanatorium treatment. In prophylaxis or in the initial phases of the disease, complexes for traction of the spine and back can be performed at home, with the prior approval of a doctor and after studying the technique. When doing spinal traction at home, preliminary preparation is necessary to warm up and relax the back muscles.

To warm up the muscles, the following procedures are carried out:

taking a bath with warm water lasting from a quarter of an hour;
back massage with a roller or hands;
rubbing with a hard towel.

Back stretching technique at home:

Passive traction on a couch with a raised headboard. Alternative to horizontal extraction in hospital. It is possible to use special orthopedic mats.
Hanging and half-hanging stretching on the horizontal bar. Analogous to vertical stretching. While hanging on the exhale, it is recommended to pull the knees to the stomach to relax the muscles in order to avoid injury to the spine. Do not jump off the horizontal bar; after stretching, gently go down to the floor.
Stretching using a wall and a flat surface (analogue of Evminov's dispensary). Having fixed a flat surface near the wall at a certain slope, you can perform the following complex:

Initially, the exercises are performed as far as possible, then brought to 15–20 repetitions.

Using Evminov's board to strengthen the spine - video

To better stretch the spine and avoid injury, it is recommended to wear a corset after each traction exercise for three hours or more. During the period of treatment of the spine (usually 10-12 days) it is necessary to exclude stress and physical education.

Exercise therapy complexes for stretching the back

The exercise therapy complex is indicated for implementation when the patient does not feel sharp pain. From a large assortment of exercises, it is worth choosing certain options, the high-quality performance of which is possible due to individual functional capabilities. Before the procedure, you should do a light warm-up (self-massage) and warm up the muscles.

Exercise therapy for the lumbar

Lying on the floor, hands - to the shoulders, legs bent at the knee joints. Elbows touch the opposite knee alternately with the left and right hand for 10 approaches.
In the supine position, we rest our elbows on the floor, raise the chest and hold for 5 seconds, lower it. The pelvis is pressed to the floor. We repeat 10 times.
The initial position is lying on your back. Legs bent, hands on hips. We slide our hands along the hips, lifting the shoulders and shoulder blades from the surface. The neck is not tense, the abdominal muscles are involved. We repeat 8 times.
We sit on the rug, hands on the belt, legs folded in Turkish style. Stretch your head up four counts, then relax. 10 sets.
We lie on our stomach, the head is on the arms bent at the elbows. Raise the head and arms above the floor, hold it at the top point for 3-5 seconds, lower it.

Exercise therapy for the cervical spine

The exercises are performed while standing or sitting on a chair.

The back is straight. Hands are clasped in a lock, located on the forehead. For ten seconds we tilt our head back with effort, lifting our chin, for 20 seconds we relax the muscles, 5 times. The shoulders should not be raised.
We fix the head with hands clasped at the back of the head. We direct the head to the right shoulder and press with our hands, stretching the neck, for 5 seconds. Then we change sides, doing 8 sets in total.
Starting position: the right hand lies on the left shoulder, the chin rests on the right shoulder. Press on the shoulder with the chin, resist by pressing the hand, for 10 seconds. Repeat 4 times on each side.
Hands are on the back of the head, trying to rest our chin on the sternum. We hold the tension for 5–8 seconds, then relax the neck, 5 approaches.

Exercise therapy for the thoracic spine

The following set of exercises is used to treat the thoracic spine:

Shoulders rotation: forward, backward, out of order. 10 approaches per exercise.
Starting position - sitting on a chair. We sit comfortably and rest on the back, put our shoulders back, and push the pelvis forward, as if "hanging" on the back. We feel the unblocking of the joints, you can hear a slight crunching.
Sitting on the floor, bend your knees and grab your feet from the inside. We round off the spine and begin to make smooth rolls with our backs on the floor, 3-5 times.
We lie on our stomach, leaning on our forearms. We try to lower the stomach as low as possible not by muscle effort, but by gravity, hold on for 10-30 seconds. Then we put our hands on our elbows and lower our head on the palms. Relaxing as much as possible, we stretch the middle thoracic spine, also for 10-30 seconds.
We take a gymnastics stick or a small roller, put it on the floor and lie down with our back on the stick so that it is at the level of the shoulder blades. We lie for 5-10 seconds, then grab your elbows and slowly lower your hands behind your head, stretching in this way for 20-30 seconds. The loin is pressed to the surface. Moving the stick to the lower parts of the spine, we repeat the abduction of the hands behind the head. After stretching the entire thoracic region, you can repeat the rolls.

Exercise therapy for the lower back

The following set of exercises is used to treat the lower spine:

The initial position is standing on all fours with the feet crossed. Raise the bent right leg up to muscle tension, the feet remain in the same place. Simultaneously with the leg, the right side of the lower back is raised. You need to lift the leg exactly up, and not sideways, then the lumbosacral junction will stretch. We do it 10-12 times, then there is a change of leg.
Starting position - lying on your back, limbs extended. We bend the right leg and pull the knee to the chest with our hands, press it to ourselves with effort, pull for 10 seconds. The head is on the floor all the time. After the knee is directed diagonally to the left shoulder, mentally counting to 10, letting go. Then we repeat a similar exercise with the left knee, 5 sets each.
Gluteal stretch: lying on your back, arms along the body, legs bent at the knees. We put the ankle of the right leg on the left knee, we pass our hands under the left knee and try to pull our legs towards ourselves, count to five, relax. We do 5 approaches, then the legs change.

Video: physiotherapy exercises for lumbosacral osteochondrosis

Stretching the back according to the Bubnovsky method

A good start to the exercise therapy complex for stretching will be push-ups with a straight back. The lighter option is with support on your knees. After 10 push-ups, you need to take a little stress relief from the back, bending back and forth in the lower back. Approximate load - 5-10 push-ups followed by relaxation.
Lying on your back, legs are bent at the knee joints, arms are directed along the length of the body. We push the pelvis up, feeling the strength of the muscles of the lumbar region, return to the starting point. Run 20 times.
"Scissors on the stomach." Lying on your stomach, transfer the weight to your hands (while the palms are at the level of the lumbar spine, the fingers point to the feet), raise your head and shoulders and do cross leg swings. It is necessary to include in the work and the hips, lifting them from the surface. We feel a stretch in the back, the head stretches up. Lead time from half a minute.
In a sitting position, the legs are bent, the feet are connected. Holding on to the ankle, we spread our knees, make a tilt and try to touch the floor with our chest. We slowly do 15 approaches.
Being on the right side with support on the right elbow, we do twisting: it is necessary to touch the floor with the left knee in front of you, the heel looks up, after which the leg rises on the back of the heel. We repeat 10 approaches and turn over to the second side.
Sitting, we place our legs on the sides of ourselves: the knees are bent, the support is on the inner part of the thigh, the feet lie on the sides of the body. Without lifting our feet, we gently lie on our back, remain in this position, stretching the muscles, for about 30 seconds. Through the side, we return to the original position, straighten our legs.
Starting position - we sit on our legs bent under ourselves, with an exhalation we straighten our arms in front of us and bend over, trying to reach the floor with our chest. We stretch for about a minute, without making pendulum movements, straighten up.

Video: therapeutic gymnastics for stretching the spine according to Bubnovsky

Yoga to stretch the spine

The asanas are performed on a hard, non-slip surface, preferably on a yoga mat. Each position should be up to the state of sufficiency, below is an approximate time.

We sit on the mat, legs are straightened. Lean back and move to a half-sitting position. Making an emphasis with palms on the pelvis, and elbows on the floor, stretch the back. We hold for 10-15 seconds and completely lower ourselves onto the mat.
Lying on your back, bend your knees as much as possible and bring your feet to the buttocks. We hold our legs by the shins with our hands and, taking a breath, we direct the pelvis up. We strive to create a single, even line extending from the shoulders to the knees. We are in the asana for 10-15 seconds, after the hands we move under the pelvis and rearrange the feet, aligning the legs at the knee joints. We are in this position for 15 seconds, keeping calm breathing and feeling the stretching of the back muscles. Then the feet return to their place and carefully, vertebra by vertebra, we lower ourselves onto the mat.
We pass to Chakrasana, the pose of the "bridge". Lying on your back, make an emphasis with your hands and feet and push the body up as you inhale. Trying to align the arms at the elbows and the legs at the knees. In case of discomfort or for a lighter version of the asana, head support is allowed. After 15–20 seconds, we gently return downward and press our knees to the chest.
The famous "bridge" is a very useful asana from the yoga system called Ardha Chakrasana
The initial pose is sitting, legs are brought together and straightened. As we inhale, we clasp our hands together and raise, as we exhale we try to lower our stomach, then our chest and head to our feet, wrap our hands around our feet. Lightweight performance: while sitting, knees are immediately pressed to the body, we hold our feet with our hands and gradually straighten our legs step by step. We make sure that the body is pressed against the legs. As soon as the chest came off the hips, we freeze and we are in this position for 15 seconds. In the next lesson, we try to fall below this achieved level.
Initially, we lie on our back. As you exhale, carefully make a stand ("birch"). Slowly we throw our legs over our heads, and at the same time we hook our hands into the lock. At the initial stages, you can lower your knees on your head or on a support (chair, stool). We are in the asana for 15 seconds and do a twist, slowly walking with our feet from the head to the left, then we return back to the head and step to the right and again to the head. After such stretching of the spine, one should carefully, vertebra by vertebra, lower the pelvis to the floor, and then the legs.

Video: yoga to stretch the spine

Possible consequences and complications of gymnastics

The main complications after exercise therapy can be damage to muscles and joints, injury and an increase in pain. We must not forget that during gymnastics it is necessary to work with the muscles, you should not try to stretch the joints, this will lead to injury. You don't need to do back stretching exercises too often or, conversely, rarely. A daily complex of 20-30 minutes is enough. To avoid complications, it is necessary to warm up the muscles both before and after physical education. Do not start with difficult exercises right away; isometric loads and passive stretching are suitable for beginners.