Every third adult and child today is diagnosed with scoliosis. This disease is characterized by a curvature of the spine, which can be completely eliminated if measures are taken in a timely manner.
The basis of therapeutic therapy is a special set of exercises. With scoliosis of 3 and 4 degrees, it is ineffective, but in the initial stages it gives very good results.
How effective are exercises in treating curvature of the spine?
Therapeutic exercise can completely save a person from the pathology of the spine, but only if the curvature is not congenital, but acquired. We are talking about cases where back problems arose as a result of a person being in an uncomfortable position for a long time.
In addition, the effectiveness of the selected set of exercises for scoliosis depends on the following criteria:
- Degree of disease. Scoliosis is best treated in its early stages. When diagnosing stages 3 and 4 of the development of the disease, specialistsrecommend to solve the problem surgically.
- Shape of curvature. There are S-shaped spine and Z-shaped. The first variety is treated much more effectively.
- Age of the patient. Scoliosis in childhood is much easier to eliminate than in adult patients.
The effectiveness of exercise also depends on how regularly you follow the exercises prescribed by your doctor. In most cases, such therapy helps to strengthen muscle tissue, reduce the longitudinal twisting of the vertebrae, restore proper blood circulation, and improve respiratory function.
You can improve the result by adding a special massage, wearing a support bandage.
Can everyone use gymnastics to treat scoliosis?
Since all physical activity of a person depends on the he alth of the spine, you should not self-medicate him. In some situations, you will not improve your condition, but aggravate it.
A set of exercises for the back (for scoliosis) is categorically contraindicated in the following cases:
- if you feel persistent pain in the spine;
- if there are problems with the heart and blood vessels;
- in violation of lung function;
- when diagnosing complex forms of scoliosis (including grade 3, 4);
- with disorders of cerebral circulation.
In all of the above cases, the expediency of using physiotherapy exercisesdetermined only by a specialist. He will take into account your physical condition and preparedness, prescribe the appropriate procedures. It is not recommended to make a decision on your own.
A set of exercises for scoliosis of the 1st degree (as, indeed, the 2nd) includes basic gymnastics. It helps to tone the muscles of the back, abdomen and return the spine to its original position.
What exercises can a specialist prescribe?
In order to form the correct posture and eliminate defects, three groups of exercises are performed:
- corrective;
- symmetrical;
- asymmetrical.
Gymnastics of the first type is aimed at maximum mobilization of the spine. Its main purpose is to eliminate factors that positively affect the development of pathology. The alignment in this case will be negligible.
Symmetrical exercises allow you to put a load on one part of the spine, while not using the second. They are prescribed by the doctor based on the patient's x-ray.
The asymmetric type group of movements is aimed at strengthening the muscle tissue and ligaments on the concave side of the spine and relaxing the tense muscles around its convex part. This set of exercises is used for right-sided scoliosis and curvature to the left.
Basic rules for physiotherapy exercises
With a slight curvature, experts prescribe a basic set of exercises. It includes a warm-up, exercises on the back, abdomen and instanding position.
If spinal deformity is considered difficult, basic exercises are supplemented by a special complex, which is performed under the supervision of qualified specialists.
When performing a therapeutic set of exercises for scoliosis, do not forget the following rules:
- Start with a light warm-up.
- Do simple exercises first. Move on to difficult ones gradually.
- Perform gymnastics for stretching the spine next to the support.
- If you experience any discomfort, end the session.
- Do not use heavy equipment (such as barbells or dumbbells) during exercise.
Let's consider how each stage of the classes is conducted.
How is the warm-up done?
At the very beginning of classes, unload the spine and warm up the muscle tissue around it. Regular walking on all fours helps to cope with this task. To do this, stand in a knee-elbow position and slowly begin to move around the room.
The second option of warming up is also possible. To perform it, evenly press your buttocks, calves and shoulder blades against the wall. Straighten your back and take a step forward, keeping your posture in the same position.
Now take a deep breath and raise your hands up. Then exhale and lower your arms. Make several circular movements with your shoulders back and forth. The duration of the warm-up is 10 minutes. Now you can start the main activities.
Treating scoliosis of the spine:a set of exercises to perform while lying on your back
Performing exercises in a supine position allows you to tone the abdominal muscles, abdominals. In the treatment of scoliosis, they are very important. These muscles are the components of the spinal corset.
At home, a set of exercises for scoliosis is performed in three sets. The duration of each type of gymnastics is 40 seconds.
During the session, 3 basic warm-ups are performed:
- Exercise "Straightening". Lie on the floor, stretch your legs. Start pulling your head up and back at the same time. At the same time, point your heels to the floor and pull forward. In a tense state, freeze for 10-15 seconds, then relax the whole body. Repeat the movements 10 times. At this time, the hands should be on the floor.
- Exercise "Bicycle". Bend your knees and move like you're riding a bike. In this case, the knees should not be over the stomach. Don't raise your legs too high. Maintain an average pace.
- Exercise "Scissors". Lying on your back, raise your straight legs at a 45-degree angle. Start swinging your legs. In this case, the limbs should be located above the floor.
For 10-15 minutes, do a recumbent set of exercises. With scoliosis of the 2nd degree, this time can be reduced. Listen to how you feel during your workout.
Gymnastics to perform on the stomach
Therapeutic exercise from a set of exercises on the abdomen is aimed at strengthening the spine, toning the spinal muscles. Everyonean element of gymnastics is performed for 10-15 seconds. The pace of execution is slow.
Basic classes include 3 exercises.
Spine Stretch:
- Lie down on the floor.
- Extend your arms in front of you.
- Start reaching forward with your arms and back with your heels.
- Hold this position for 10 seconds, then relax.
Stretching time - at least 10 minutes.
Simulated swimming:
- Lying on your stomach, join your palms in the castle, place them with the outer side at the chin.
- On the count of one, lift your torso, head and legs off the floor. Freeze in this position for 20 seconds.
- On the count of two, relax and repeat the exercise again (6 times). Then straighten your arms forward, synchronously with your legs, spread them apart.
- It turns out an imitation of breaststroke swimming. Give it 3 minutes.
"Scissors" on the stomach:
- Place your head on your palms.
- Raise your legs.
- At an average pace, do the exercise "Scissors" (the method is described above).
Duration - 35 seconds. Listen to your feelings as you do it. If you experience pain, cancel classes.
Gymnastics in a standing position
A complete set of exercises for scoliosis always includes several exercises performed while standing. For minor spinal deformities, two elements are used:squats and rotational movements of the arms.
Squats are performed in front of a mirror. This way you can control your posture. Stand up straight, straighten your back. Straighten your arms in front of you, spread them apart and begin to squat. It is important that the back remains straight during the exercise.
Sit on your toes, freeze for 5 seconds and return to the starting position. Do 15 of these squats.
After that, stand up straight, bend your elbows and place your palms on your shoulders. In this position, perform circular movements with your hands in the opposite direction. Maintain a straight back and calm breathing during the exercise. Holding time - 15 seconds.
Features of special gymnastics
The basic set of exercises for scoliosis is adjusted taking into account individual indicators and based on information about the location of the deformity.
For example, patients with S-shaped curvature are advised to train the lumbar and thoracic spine first. With deformation to the right side, gymnastics is directed to the activation of the muscles of the left side. Left side scoliosis is treated with left side bending exercises.
Often classes are held on the Swedish wall. However, they require the participation of a specialist who can correctly adjust the load on a specific muscle group.
Methods of treatment and a set of exercises for scoliosis inchildren
Children's scoliosis is treated not only with gymnastics, but also with a number of other methods. These include:
- using a corset;
- therapeutic massage;
- sleep on an orthopedic mattress;
- manual therapy.
Children are encouraged to sleep on hard surfaces and take several reclining positions throughout the day. This allows you to unload the muscles around the spine.
With deformation of 1 and 2 degrees, good results can be achieved when switching to an active lifestyle. The daily routine includes active games, swimming.
A set of exercises for scoliosis in children is represented by the following movements:
- Pulling the knee of the bent leg to the elbow of the opposite arm. Performed in the supine position.
- Raising arms above head, stretching body up.
- Walking on heels and toes, performed alternately.
- In the knee-elbow position, stretching the opposite arm and leg. Hold them in this position for 15 seconds.
- Raising the torso up (lying on the stomach). In this case, the hands are clasped into the castle, located at the back of the head. Execution time - 7 seconds.
- Walking on the inside and outside of the foot.
If the deformity does not progress, daily performance of the above exercises has a positive prognosis.
Prevention of scoliosis
If a child or an adult has been cured of scoliosis, then he should take all possible measures so that the pathology does not recur. mostthe best prevention of this disease is an active lifestyle.
Also avoid asymmetrical stress on the spine, try to keep your back straight most of the time. If you feel tired, take a supine position. A couple of minutes will be enough for you to relax.
Don't carry heavy bags in one hand. During the working day, try to bend the spine in different directions. Use a pillow-top mattress and a medium firm pillow.
Conclusions
We looked at what therapeutic exercises look like for scoliosis. A full set of exercises for a particular patient is always prescribed by a doctor. At first glance, it may seem that the exercises are quite simple and cannot harm. However, in practice, everything is completely different.
Without consulting a specialist, you can only do a warm-up for the muscles. All other activities require doctor's approval. Remember, scoliosis responds well to treatment, but only when it is prescribed correctly!
