Long-term sedentary office work, long pastime at the computer, lack of the necessary full-fledged physical activity and developing physical inactivity are the main reasons that initially lead to a weakening of the muscular corset of the body, and then to a violation of posture, curvature of the spine. Often people are so busy that they do not pay much attention to the first pain in the back, lower back or neck, blaming the cause of their occurrence on excessive workload or uncomfortable posture during sleep. Over time, the pains become more and more intense, and if the necessary measures are not taken to prevent them, then it is likely that the case will end with a curvature of the spine, protrusion or herniation of the intervertebral disc and, as a result, surgery. However, this can be avoidedafter all, you can take care of your he alth at home by doing simple exercises to strengthen your spine at home.
The main rules for doing physical exercises
When exercising at home, you must follow simple rules to achieve maximum effect and prevent possible complications. Here are some of them:
- classes must be performed smoothly, without sudden movements and excessive diligence;
- should not exercise if there is pain in the spinal column, and if pain occurs during exercise, it is recommended to postpone training;
- it is forbidden to exercise in the presence of severe pain;
- it is necessary to start classes with a minimum load, gradually bringing its level to the required value;
- you should carefully monitor the correctness of the movements performed and the observance of posture during training;
- before the main set of physical exercises, it is imperative to do a warm-up to warm up the main muscle groups;
- periodically it is necessary to consult with your doctor and not hide symptoms or pain from him;
- exercises for the spine at home should be aimed at strengthening the muscular corset not only of the back, but also of the upper shoulder girdle and lower extremities.
Before starting classes, it is recommended to visityour attending physician or traumatologist and, after their consultation, perform a computed or magnetic resonance imaging of the spinal column. This examination will help to exclude organic changes and contraindications for exercise.
Exercises for treating scoliosis at home
The main exercises for scoliosis of the spine at home will be aimed at strengthening the muscular corset of the trunk and stabilizing the spinal column, as well as correcting small deformities and, as a result, stopping the progression of the disease.
It should be noted that the complex of therapeutic exercises for the treatment of C-shaped scoliosis and S-shaped scoliosis will be different, and only a doctor can make a correct diagnosis.
Prevention and treatment of C-shaped scoliosis
By doing exercises for scoliosis of the spine at home, you train the lateral muscles of the spinal column, as well as the muscles of the abdominal walls. The following exercises are recommended for C-shaped scoliosis:
- starting stance - feet shoulder-width apart, put the hands on the shoulders and carry out circular movements back and forth with the elbows (the frequency of the exercise in each direction is 8-10 times, the exercise is performed in three sets);
- remaining in the same position, move the shoulders forward with a deep exhalation and back with a deep breath, thereby straightening and compressing the back;
- next you need to lie on the floor on a hard surface,place your hands along the body and, without lifting your legs and shoulder girdle from the floor, lift and pull your head up several times;
- while in the same position, do a “boat”, and then move on to the “bridge” exercise.
These exercises for the spine at home are recommended to be performed 1-2 times a day, combining them with other physical education exercises. They are ideal as therapeutic exercises for the prevention of a disease or the treatment of its initial stage.
Prevention and treatment of S-shaped scoliosis
The set of exercises for the treatment of S-shaped scoliosis is somewhat different from that for C-shaped scoliosis and is aimed at strengthening the lumbar region and chest, as well as increasing the basic muscle tone of the latissimus dorsi. To do this, the following exercises for the spine at home are recommended:
- starting position - sitting on a high stool or bench, put your hands behind your head, straighten your shoulders and elbows, turn left and right, as if twisting the spine along a long axis;
- lying on your back on a hard surface on the floor, it is necessary to carry out rolling movements, lifting the body;
- getting on all fours and resting on the floor with your hands, you need to bend and bend your back several times, imitating the state of a good or evil cat.
It is necessary to perform this set of exercises daily, following the basicrules of therapeutic gymnastics.
Physical exercises for spinal decompression
Simple exercises for stretching the spine at home can be performed using an ordinary interior door (you must first make sure that it is secure). On your hands you need to hang on the door, holding on to its upper edge (closer to the door hinges).
In this case, you need to tighten your legs and make small swaying movements with them so that the entire load moves to the upper shoulder girdle, and, unloading the spine, rotational movements contribute to the rotation of the spinal column. Exercises for stretching the spine at home are recommended to be performed both with your back and facing the door. Of course, with success, the interior door can be replaced with a gymnastic rack or horizontal bar.
Prevention and treatment of herniated disc
The main place in the prevention of this disease is occupied by systematic exercises for the spine at home, which are aimed at strengthening the muscular frame of the back and trunk, as well as decompression effects on the spine. If there is pain from the spinal column or there is an established diagnosis of a herniated disc, it is imperative to consult with your doctor. The main measure for the treatment and prevention of hernias is decompression (traction) of the spine in natural ways or with the help ofspecial mechanisms that are aimed at increasing the distance between the vertebrae, and thereby reduce the load on the intervertebral disc and reduce pressure on the nerve fibers.
In addition, exercises for spinal hernia at home can be performed using a special prophylactic Evminov, which gives excellent results. Representing a special board with a variable angle of inclination and handles, this device contributes not only to decompression of the spinal column, but also to the strengthening of the muscular corset.
An additional effect is given by a course of special therapeutic massage that relieves muscle spasm, acupuncture, physiotherapy.
Exercises to maintain muscle tone in the back
Exercises for the muscles of the spine at home are necessary not only to strengthen, but also to prevent displacement of the vertebrae with a weak muscular frame. At the same time, the amplitude of the exercises performed must be limited at first.
From exercises in the prone position, the “boat” is recommended. On exhalation, it is necessary to tear off the upper limbs, shoulder girdle, lower limbs from the floor and, having frozen in this position for a few seconds, hold your breath. Of the exercises in the supine position, a similar complex is recommended for the prevention of scoliosis.
Conclusion
Performing a simple set of exercises for the spine at hometwo to three times a week, you will ensure that the strengthening of the muscle frame occurs. There is a powerful prevention of diseases not only of the spinal column, but also of the musculoskeletal system as a whole.
