Thanks to a he althy straight spine, you can forever say goodbye to frequent headaches, dizziness and prevent the appearance of various other diseases. If you regularly and systematically do exercises for the back and spine, cervical, lumbar and thoracic regions, develop flexibility, then you will feel constant lightness in your body. Otherwise, spinal surgery cannot be avoided. So, what exercises for the spine should be done at home? Let's take a closer look.
What determines the he alth of the spine?
The human spine consists of 33 vertebrae. They are connected to each other by cartilage - intervertebral discs and a pair of upper and lower articular processes, and are also fastened with ligaments.
Each department has its own number of vertebrae:
- cervical - 7 vertebrae;
- chest - 12;
- lumbar – 5;
- sacral – 5;
- coccygeal - in the form of one bone 3-5.
The cervical spine is slightly forward, the thoracic spine is slightly forward, and the lumbar spine is slightly forward. Due to this flexibility of the spine, all internal organs are protected from any damage if a person makes sudden movements.
Each side of the spine has openings for nerves and blood vessels. A special canal formed by the vertebrae fills the spinal cord.
When one of the vertebrae is strongly bent, it dislocates from the general row. It compresses the blood vessel and pinches the nerve, causing it to become numb. Such a phenomenon in medicine should be called subluxation.
The most prone to subluxation of the spine are cervical, thoracic and lumbar. As a result, teeth, eyesight, kidneys, thyroid, lungs, genitals, etc. suffer.
Sleep properly
The vertical position of the spine received as a result of the evolutionary formation of man. Initially, it should be exclusively horizontal.
The first and easiest way to deal with spinal curvature is to sleep only on a hard surface. The horizontal position of the spine during sleep helps to evenly distribute body weight, relieve stress and relieve muscle tension as much as possible, and relieve pressure on the nerves.
Due to he althy sleep, you will notice howthe liver will start working better, the work of the intestines will be restored. Accordingly, the metabolic processes in the body will speed up their work, because of which a person will lose excess weight faster.
Besides, on a flat, hard surface, a person sleeps better and feels rested and renewed in the morning.
What should I do if my posture is wrong?
Spine strengthening exercises can be easily done at home. Due to the correct posture, the load on the spinal column is evenly distributed and the risk of subluxations of the vertebrae, which we discussed above, is reduced. In addition, the internal organs are not compressed and function optimally.
If a person suffers from scoliosis, then he is more often visited by insomnia, he has chronic fatigue, depression and constant back pain.
Exercise 1
Take a static position against the wall. In this case, it is necessary to touch it with heels, calves, buttocks and shoulder blades. In this position, you must stand every day for 10-15 minutes.
Cat
You need to get on all fours, while arching your back in an arc for 2-3 seconds. Then they will return to their original position.
Cobra
Lie on your stomach on a flat surface, preferably on a gymnastic mat, place your palms at neck level, but wider than shoulder level. Press your elbows to your body, forehead and forearms should be on the mat. In this position, you need to arch your back while inhaling, using your hands so that the lower abdomen remainspressed to the rug. Tilt your head back while doing this. Hold the position for 2-3 seconds and inhale as you return to the starting position.
Another exercise for the spine: you need to take a prone position. Lie on your stomach and stretch your arms along the torso. It is necessary to arch your back back so that the thoracic spine bends. At the same time, slightly raise straightened legs.
What to do with osteochondrosis?
It is simply necessary to perform exercises for the spine with osteochondrosis. However, it is necessary to start training only after the approval of the attending physician. Of course, it will help to develop a set of necessary exercises. We will also consider frequently used ones.
Exercises for the spine with osteochondrosis: so, lie down on a flat surface. Place one hand on your stomach and the other on your chest. Then inhale slowly and smoothly. Carefully make sure that the stomach rises first, and only after that - the chest. Also exhale slowly. This exercise must be done 10 times in a row during the day for 3-4 repetitions.
Exercise 2: Take a horizontal position and extend your arms along the torso. Then slowly, slowly, turn your head to the left. Press your ear to the floor. Then repeat these steps on the other side. It is necessary to perform the exercise 3-4 times a day. If you feel severe pain while doing the exercise, then it is better to temporarily abandon it.
Exercise 3: Sit comfortably in a chair. Inhale slowly and tilthead forward so that the chin touches the chest. Tilt your head back as you inhale. Do the exercise as slowly as possible so that the muscles are all stretched. Do up to 15 reps at a time. It is recommended to perform the exercise 2-3 times a day.
Problem: thoracic osteochondrosis - what to do?
Thanks to the implementation of therapeutic exercises, it is gradually possible to restore the body after the chest form of osteochondrosis.
- Exercise with a towel. Get comfortable sitting or lying down. Take a towel and wrap it around your chest. Then pick up the free ends. Take a deep breath and as you exhale, stretch the towel as much as possible. Then slowly loosen the tension in your hands and inhale again, and as you exhale, tighten the towel again by the ends. Repeat steps about 10 times.
-
Take an ordinary rolling pin or other device in your hands. Wrap a strong towel on top of it to make a roller about 10 centimeters in diameter. Then take a horizontal position, and place the roller under the thoracic part of the spinal column. Keep your hands behind your head. Bend over and slowly lift the top of your body. Roll the roller along the entire spine.
set of exercises for the spine Thus, all zones will be evenly worked outspine. The exercise must be done 4 times. Be sure to take a deep breath during the bend, and exhale when lifting the body.
Performing this exercise to strengthen the spine will help normalize the mobility of the ribs and improve the activity of the respiratory system.
Rules for the Bubnovsky exercise
The author of a unique set of exercises is Sergey Bubnovsky, a well-known doctor, doctor of medical sciences and the founder of modern kinesitherapy.
Exercises for the spine at home according to his method are simple and effective. The doctor believes that the disease must be fought according to the principle of "wedge by wedge" - to overcome the pain threshold. Sergey Bubnovsky recommends performing exercises for the spine at home, taking into account four rules:
- Perform a set of exercises, overcoming pain, which marks stagnation in the muscles. Otherwise, a number of disturbances in blood circulation will occur, as a result, nearby tissues will be destroyed.
- Do exercises every other day or every day in order not to lose muscle memory (she keeps "memory" for 2 days).
- Be sure to take a breath at the moment of effort in order to reduce the level of pain.
- It is necessary after performing a set of exercises to do a cold rubdown of the joints in order to prevent swelling.
Performing a set of exercises for the spine, you can control your he alth and feel physically easy.
If the pain keeps you awake
Exercises for the spine at home can be performed even if the pain prevents you from falling asleep. Often a person subconsciously puts a pillow under his back, taking a “half-sitting” position.
There are three exercises for the muscles of the spine according to Bubnovsky, which will help get rid of severe pain.
Take a horizontal position, throw your legs back on a chair or sofa so that they are bent at the knees. After that, under the lower back it is necessary to put ice wrapped in a cold cloth. The hands should be behind the head. Gradually raise the body to the knees, bending the body only in the chest area
- Get into a cat position - get on all fours. It is necessary to develop the flexibility of the spine: gradually bend it and round it.
- You will need an expander. Attach one ring to the anchor bolt as high as possible against the wall. Then you need to sit with your back against the wall so that the expander is in front of you. With the free end, you need to fasten the leg in such a way that you feel the stretch. Then lift your right leg and bend it. Straighten and lower back to starting position. Perform similar actions with the second leg.
The number of repetitions depends only on your capabilities.
Saving Sedentary Life
Certainly, it is now difficult to imagine an office worker who does not have back problems. When pain occurs, a person subconsciously puts a soft object under the back to relieve the pain a little. However, Dr. Bubnovsky recommends performing exercises for the spine regularly. They can be made at homeand at work.
Stand straight with your feet slightly wider than your shoulders. Tilt the body forward, and at the same time grab the table or back of the chair with your hands. The head should be directed straight ahead, look in front of you. Then make 3-4 body movements down in order to stretch the muscles of the spine. As you exhale, lower your arms and bend down to your feet. Lower your head as low as possible, towards your knees. If possible, pass the head and hands between the legs. When performing an exercise for the cervical spine, an important condition must be observed: the legs must be straight. Return to the starting position
Step your straight leg up on a table or window sill. As you exhale, tilt the body to the leg, as if you are lying on it, and grab the sock with your hands. Then straighten up and repeat the steps only with the other leg
Stand on your toes and try to reach as high as possible. The number of repetitions is 5-7 times
If you perform regular exercises for the spine according to the Bubnovsky method, then you can strengthen your muscles and get rid of severe pain forever. Be sure to consult your doctor before starting training.
