A strong, enduring and beautiful body is the dream of everyone. The popularization of a he althy lifestyle and physical culture has led to the fact that now everyone knows what can be achieved through exercise and sports activities. But not many people understand how muscles work and what happens in the body during the execution of a particular complex. How to know for sure what is effective in the fight against scoliosis, and what is just a myth? Many methods and programs are practiced, including exercise therapy for scoliosis of various forms and degrees. Fortunately, today it is possible to process the maximum amount of available information and draw conclusions, taking into account the course of the disease and the characteristics of each case in particular.
Scoliosis and its types
Scoliosis is a deformity of the spine in lateral projections. There are three types:
- S-shaped. The curvature affected both the thoracic spine and the lumbar.
- C-shaped chest.
- C-shaped lumbar.
There are four degrees of deformation. The first one is the easiest.
Most cases of scoliosis are idiopathic in origin. This means that the cause that caused the disease was never identified by doctors. Most often, experts identify a number of diseases that caused the disease. Prolonged sitting at a desk, heavy briefcases, lack of muscle load, disharmony in the development of the skeleton and muscles during puberty - all this together, according to doctors, explains the occurrence of deformities.
Consultation of a vertebrologist or orthopedist
As a rule, before prescribing a treatment complex that includes exercise therapy for scoliosis, the attending physician prescribes a complete diagnosis, because any physical activity in some cases can be harmful and, moreover, dangerous.
An example is the presence of a large hemangioma in the vertebral body, or even several. Its presence can be detected with an MRI. If you miss this and start actively doing some exercises, then the affected vertebra may simply not withstand the load, and a fracture is inevitable. As a result - disability.
All physical activities must be approved by a specialist. Self-medication is dangerous and fraught with he alth risks.
Features of exercise therapy for scoliosis
Important facts and features you need to know:
- The sooner you start taking exercise therapy courses, the more likely it is that they will be effective and beneficial. It is possible to achieve a complete cure for scoliosis, but it all depends on how neglecteddisease.
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The traditional method of treating scoliosis involves a set of well-chosen procedures and is the most effective. So, mastering exercise therapy, do not forget about massage, physiotherapy, manual therapy. And swimming, in addition to undeniable benefits for the muscles of the whole body, can improve immunity and has a general strengthening value.
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High load in the upright position can lead to even more pronounced deformation and torsion of the vertebrae. Therefore, it is better to refuse jumping, intense running, lifting weights, such as dumbbells, as well as dancing and kickboxing elements beloved by many.
scoliosis in children
Exercise therapy for scoliosis in children
As a rule, the best result from the treatment complex can be achieved precisely in childhood, when the disease is just beginning. It is during this period that it is important to develop good postural habits that will last a lifetime, because the best gymnastics is the one that accustoms the body to the correct positions.
For example, there is a very effective technique for stopping the development of curvature, kyphosis, lordosis - wearing a book on your head. Through this method, the body is forced to carry out a shift in the center of gravity and rebalance through impulses sent by the brain. It happens involuntarily.
Voluntary exercises are those that the patient does intentionally. To successfully start exercise therapy for scoliosis in children, it is important to properly prepare.
Preparations
Hall forworkouts should be well ventilated. The temperature is welcome average, about twenty degrees of heat. Well, if the room is not crowded. It is important to carry out wet cleaning before class.
We need to take care of the inventory. It is mandatory to purchase a fitball and a mat for exercises performed lying down. Uniform for classes should be made of loose-fitting cotton, so as not to hinder movement.
It is necessary to observe the diet. It is advisable to eat one and a half to two hours before training. The menu should be varied and contain nutritious and he althy foods.
Personal hygiene recommended. A warm shower before and after class is a must.
Special attention should be paid to the correct drinking of pure water throughout the day and during training.
The attending physician should prepare a set of exercise therapy exercises for scoliosis according to the degree and type of deformity.
Lesson steps
Like any other workout, the lesson is divided into three stages:
- Warming up. To prepare the muscles for more significant loads, it is recommended to start with simpler ones. Gently raise your head and arms up, then lower, walk in the pose of a cat, push up from the wall.
- The main part. Exercises are more difficult, performed with greater intensity. When it comes to children who are not able to control their movements properly, a trainer should help with the exercises in this group.
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Hitch or stretch. Gradually slowing downpace and intensity, you can move on to stretching.
stretching as the final stage of exercise therapy
Exercise for adult scoliosis
Many people know about the existence of special corsets for the formation of posture. Exercise will help strengthen your natural muscle corset. Thanks to a competent approach, life without pain and discomfort, without unpleasant, but familiar manifestations of osteochondrosis, will become a reality, because it is an integral part of the curvature. The basic set of exercise therapy exercises for scoliosis includes special exercises for different muscle groups. It is important to protect the spine from excessive pressure. It is worth noting that there are two directions of influence:
- Static. Work on the osteoarticular system of the spine.
- Dynamic. Work on the muscular system.
Since there are several types of scoliosis, each of them determines the type of exercise.
Thoracic spine
The specificity of exercise therapy for scoliosis of the thoracic region is the study of the latissimus dorsi, which are located under the shoulder blades. The most effective exercises for this area of the back are:
- You will need a low chair or a bench when it comes to home workouts. It is necessary to lie face down on it so that the extreme part of the chair is at waist level. Put your hands behind your head and, bending down to 90 degrees, return to the starting position. Fatigue will be a signal to stop, because the degree of physical fitness in alldifferent.
- Pulling up has a very good effect.
- Doctors recommend stretching for both adults and children. You need to hang on the crossbar for as long as possible, grabbing your hands, without touching the floor with your feet. The stronger the grip, the longer you can hang.
Scoliosis 3rd and 4th degree
As exercise therapy for right-sided or left-sided scoliosis of the 3rd and 4th degree, a differentiated effect is prescribed. When external and internal deformations are expressed and have such degrees, as a rule, in addition to corrective ones, general strengthening physical education courses are prescribed. Such manipulations are supervised by specially trained instructors and trainers.
Lumbar spine
Exercise therapy for lumbar scoliosis, both left-sided and right-sided, includes exercises to strengthen the muscles not only of the back. The abdominal and pelvic muscles require due attention. For example:
- Stand up with your knees slightly bent, legs apart shoulder-width apart, stomach drawn in. Hands must be locked and placed at the back of the head. As you exhale, bend forward until a right angle is formed. As you exhale, return to the starting position. Do 10 reps or more if you are above average.
- Exercise "asterisk". Lie face down. Then, on the count of “one”, raise the arms extended forward, trying to tear the chest, pelvis and legs off the floor, spread the arms and legs in the shape of a star by “two” at the highest point, linger for 6 seconds,at "seven" bring your arms and legs together, at "eight" lower yourself to the floor. Repeat 10 times.
- Exercise "scissors". Lie on your back, place your arms along the body. Raise your legs, head and arms with your palms up 30 degrees, then imitate the movement of scissors with your legs, alternately changing legs, first the right one at the top, then the left one. The higher the legs, the easier the exercise. Repeat 10 times.
- It is necessary to lie on your side so that the convex part of the curvature of the lumbar spine is on top. Carefully raise straight legs, or only one up. Do 10 reps.
S-shaped warp
Exercise therapy for S-shaped scoliosis is a set of exercises used for the above types of disease. Workouts that work symmetrically on both sides of the body are recommended.
Useful physical education at home and at work
Everyone, still a student sitting at a desk and an adult sitting at a desk, has back problems in one way or another. Exercise therapy for scoliosis in adults and children can be very useful when it has not yet come to serious degrees of the disease. Doctors say that walking upright itself has a devastating effect on our spine. By mastering a few simple exercises, you can develop a good habit that will help relieve fatigue and spasm from a loaded back during long sitting at the table.
Here's what they might look like:
- Straightening your back, bring the shoulder blades together, linger in this position fora few seconds, then part and round the back. Repeat 10 times.
- Alternately raise and lower your shoulders, lingering at the top for a few seconds. Repeat 10 times for each shoulder.
- Simultaneously make shoulder movements describing circles. First in one direction, then in the opposite direction. Perform this exercise 10 times slowly and carefully, without jerking.
- First, arching your back as much as possible, linger for half a minute, increasing tension, then, relaxing your shoulders, tighten your abdominal muscles for half a minute as well. Do 5 times of each muscle group.
- And finally, sitting straight, you need to tear off one buttock from the chair using the oblique muscles of the press, linger for a few seconds, then do the same with the other buttock. Repeat 10 times for each.
Whatever the degree and type of deformities in scoliosis, exercise therapy is an integral part of the treatment plan. Success can be considered achieved when the curvature has become impossible to determine visually, or at least the muscular corset has strengthened and the quality of life has improved. It is quite possible to achieve such results under certain conditions. Do not underestimate physical therapy, and it is better, without wasting time, to start it today if the first signs of back problems have made themselves felt.
