Very often a person does not pay due attention to the he alth of the spine, as a result, he gets a lot of diseases. In order to prevent the appearance of deformations, special exercises are used. They were invented and developed by the Japanese physician Fukutsuji. The spinal roll exercise has proven itself among patients and is used all over the world.
Spine problems and their causes
In order for the treatment to pass as quickly and efficiently as possible, the causes of back problems should be eliminated. As a rule, doctors identify four factors that affect the he alth of this part of the body.
- Too soft mattress negatively affects the spine. Often it is called one of the causes of scoliosis.
- People whose professional activity is connected with a permanent seat at the table should carefully monitor the correct posture and posture. For example, the shoulders of a seated person should be at the same level alongrelation to each other. The back should be straightened, and the monitor should be located directly in front of the eyes.
- Women are highly discouraged from wearing high heels often. It is advisable for men to put insoles in their shoes, and for women to wear shoes or boots with a small heel not exceeding five centimeters.
- Lower back pain is often caused by a bent coccyx, which could appear both in childhood due to an injury, and in adulthood due to incorrect position of the spine while sitting. Such a deficiency should be corrected, otherwise it will be difficult to get rid of the pain in the lower back.
And also among the reasons that lead to disorders in the functioning of the spine, include various injuries, obesity and lack of physical activity. Doctors strongly recommend that you do some kind of sport, move a lot and, if possible, take daily walks.
Orthopedic roller
You can make it yourself by simply rolling up a large terry towel and tying it. A roller purchased in a store is made from different fillers: foam rubber, compress cotton, and so on. It can be of various thicknesses and lengths. If the roller is used to treat osteochondrosis, it is best to first consult with your doctor, who will advise the size of the device.
Japanese method
The Japanese have been practicing this method of spinal treatment for quite a long time. After all, in addition to the main action, it allows you to maintain harmony and promotes weight loss. Usually they proceed as follows: after a hard towel is rolled into a roller, it is placed on the floor and lies on its back. As a result, the roller is under the lower back, at a level corresponding to the navel. Feet should be in such a way that the big toes touch. Hands are thrown over the head and lie for five to six minutes. The Japanese recommend connecting the little fingers to enhance the effect.
This exercise perfectly stretches the muscles and helps the pelvic bones turn into the correct position. Very often, people experience discomfort during the procedure, which subsequently disappears. After three sessions, a person gradually gets used to it and does not experience pain from tension. This procedure helps to get rid of fat in the waist area. According to users who have already experienced this exercise, after the third session, the waist is reduced by several millimeters. And also exercises with a roller have proven themselves to correct the curvature of the spine.
The Japanese use a roller made of a hard towel to pump up the muscles of the arms and abdominals. These exercises are pretty easy to do. For example, in order to strengthen the muscles of the arms, it is enough to lift the towel over your head and, taking it by the ends, stretch it in different directions. To strengthen the abdominal muscles, lie on your back, and put a towel under your feet. They grab him with their feet and lift him up.
Exercises for the spine
It is carried out using a massage roller purchasedin the shop. Thanks to the corrugated surface, this device perfectly massages the body and promotes blood circulation. With it, you can get rid of spasms, restore lymph flow and conduct excellent muscle stimulation. The exercises are quite simple and understandable to everyone:
- In order to stretch the lower back, put the roller under the lower back and make turns, hold the body for thirty seconds on each side.
- The roller is placed under the upper back, arms folded over the chest and shoulder blades apart. Next, you should raise your hips so that the weight of the body is completely transferred to the device. The body is turned first to the left, and then to the right, each time lingering for thirty seconds. Such movements allow you to stretch the lumbar triangle.
- The device is placed under the lower back and the legs are pulled up. This exercise with a roller along the spine should be accompanied by breathing exercises. When stretching the legs, inhale, and when straightening, exhale. For people who have serious diseases of the spine, it is better not to do this exercise yet. Such movements put too much strain on the spine.
All these exercises also contribute to weight loss. The Chinese spinal and lumbar roll exercise has proved to be excellent among patients with diseases of the musculoskeletal system.
Exercises for the neck and shoulder blades
With the help of a roller, you can improve blood circulation in the head and get rid of spasms forever. This exercise is recommended for people with sedentary work. Do it like this:a person lies on the floor and puts a roller under his neck. The head should be in a relaxed state. Next, make small rotational movements.
In order not only to stretch the spine, but also to slightly strengthen the muscles of the chest, use the following Chinese exercise for weight loss. The spine on the roller should be in such a way that the device is under the shoulder blades. The patient lies on it for several minutes. The legs are bent at the knees and slightly spread to the side. Feet should touch each other.
With osteochondrosis
This extremely unpleasant disease can be eliminated with a simple charge. It should be carried out regularly, devoting a sufficient amount of time. The roller is placed under the back opposite the navel. The arms and legs are stretched, connecting the fingers. In this position, the patient lies for three minutes. Every day, the amount of time is increased by about thirty seconds, gradually increasing to seven minutes. Immediately after the end of the exercises with a roller for the spine with osteochondrosis, you can not get up abruptly. The person rolls over on their side, and then gets on all fours and gradually straightens up.
At the beginning of charging, do the same. After the roller is on the floor, the person gets on all fours, then sits down and gently lies down on the fixture. Sudden movements in osteochondrosis are highly undesirable and can be harmful. Experts advise using a rope or elastic band to tie the feet to secure the thumbs next to each other. What are the contraindications for exercises with a roller for the spine, we will consider a little lower.
Safety
In order to avoid unwanted effects, some rules should be considered. In the event of symptoms such as nausea and headache, charging should be stopped immediately. To avoid dizziness, you can not get up abruptly immediately after the procedure. Sometimes this behavior can lead to blackouts in the eyes and even fainting. With an exacerbation of the disease, an exercise for the spine with a roller under the lower back, as a rule, is not done. Usually, all undesirable effects appear when it is carried out incorrectly and completely disappear after several sessions.
Healing Charging Benefits
Thanks to these exercises with a towel roller for the spine, you can not only get rid of back pain, but also improve the functioning of other organs. For example, the roller, located under the shoulder blades, allows you to strengthen the muscles of the chest and improve their shape. Exercises on the lower back restore metabolism and heal the organs of the gastrointestinal tract. These procedures allow not only to cure a sick spine, but also to lose weight noticeably. The Japanese have been using this device to reduce waist size for a very long time.
Frequency of use
Specialists who developed the exercise with a towel roll for the spine advise to conduct sessions twice a day. In the absence of contraindications, it is recommended to start the day with such a charge and end itback exercises. One session usually takes no more than ten minutes. Gradually, the thickness of the device is increased, or the old roller is replaced with a new one. For the effectiveness of treatment, doctors recommend sessions at the same time. It should be borne in mind that a disease such as osteochondrosis does not go away only with the help of charging. To treat this disease, you will need a whole range of procedures, including taking pills, massage, changing your lifestyle and eliminating certain foods from your daily diet.
Exercise for weight loss
The Japanese method has been improved by Chinese specialists and received some adjustments. This exercise with a spinal roller helps to cope with the sagging belly that occurs in women after childbirth. Make it like this:
- First roll up rolls of hard towel and oblige him;
- a woman sits on the floor, puts a roller behind her buttocks and bends her knees;
- gently, leaning on his hands, falls on his back;
- stretches the arms behind the head and connects the little fingers;
- feet should also be connected.
The principle of operation of this method is based on the fact that, by straining, the back muscles affect all organs and stimulate the metabolism. The muscles of the waist and buttocks are also tense. The session is carried out for one minute, increasing the time every day. Results can be seen within a week.
Contraindications to the method
It is not recommended to do exercises with a roller for the spine with injuries and the presence of a hernia. If adaily procedure causes pain, then it should also be abandoned. In addition, they do not exercise immediately after surgery and with pathologies of the development of the hip joints. It is not recommended to start exercising immediately after childbirth. Doctors advise to wait ten to twelve months. When treating scoliosis, you should consult with your doctor. Sometimes the curvature of the spine does not allow such procedures.
User reviews
Today you can often find positive feedback about exercises with a roller for the spine. Women note the extreme effectiveness of exercise. After three weeks of regular use of this method, they notice a noticeable strengthening of the abdominal muscles. According to them, this procedure is no less effective than Pilates. Typically, patients lie on a roll or folded towel for no more than three minutes a day. Often, women who are tired of fighting deposits on their hips with the help of strength exercises come to a similar method. According to them, the effect becomes noticeable after ten days, while much less effort is expended than in the gym.
This method works great on a sore lower back. Judging by the reviews, exercises with a roller for the spine are quite effective. Improvement comes fairly quickly and lasts for a long time. And you can also find a lot of good reviews about correcting posture and treating curvature of the spine.
