What exercises can be done for the spine. Exercises to strengthen the back at home. A set of exercises to strengthen the muscles of the back

Hello everyone, regular visitors of Start-health and guests who have come to the virtual space of our blog for the first time! We are glad to welcome you to the territory of a healthy lifestyle! ?

Guys, relatively recently I shared with you the sad news about back problems, because of which I can not continue an intensive course of training with iron.

However, a solution was found - regular visits to the pool. Of course, the pool is good, but special exercises also have a good effect on the spine. That is why today I have prepared a set of exercises for the spine at home.

I have studied many of the author's techniques and basic classes to start our dialogue today. It turns out that it is possible to reduce pain in the lower back, strengthen the muscles of the back and restore the correct shape of the spine without leaving your own apartment.

Don't believe? ? Friends, now I will tell you about everything in detail.

Indications for performing exercises for the spine

Initially, with regular back pain, you should definitely consult a specialist.

If the patient has various kinds of inflammation, then the doctor will prescribe special nonsteroidal drugs for 5-10 days.

Only after the stage of the disease has been transferred to a chronic mode, you can start training. So that visitors to our blog can realize the effectiveness of therapeutic exercises at home, I want to acquaint you with the indications for performing exercises for the back:

• Spinal spondylosis.
• Psychosomatic disorders.
• Intervertebral hernias.
• asthenic conditions.
• Migraines and insomnia.
• Dislocations of the joints of the elbow and shoulder sections.
• Anatomically incorrect arrangement of organs (omission or elevation relative to the genetically correct position).
• Inflammatory processes in the tendons of the shoulder.
• Obesity.
• Avascular necrosis of the hip.
• Incorrect functioning of the gastrointestinal tract.
• Gonoarthrosis of the knee.
• Various forms of hemorrhoids.
• Inflammation of the prostate.
• Sexual dysfunction (both in men and women).

Friends, just imagine how long it took for the curvature of the spinal column and the appearance of other problems with the bone skeleton. It is impossible to restore the genetically correct form quickly.

Be prepared for pain during exercise - this is a natural reaction of the body to the forced displacement of bone structures.

If you are not ready to stock up on patience, gradually restoring the normal position of the joints and cartilage, then the only way out is surgery.

What do you think? In my opinion, doing exercises at home is a more humane way. Do you agree? ?

An integrated approach: “To enhance the effect, it is recommended to combine home workouts with visits to the pool, because water has a positive effect on the mobility of the bone skeleton, relieving inflammation. Guys, do not forget also about proper nutrition, saturating your diet with vitamin D - a concentrate of phosphorus and calcium.

General recommendations for doing exercises at home

Before starting a course of exercises for straightening the spine at home, which allow you to correct various degrees of curvature and relieve the load on the thoracic and cervical regions, you need to carefully familiarize yourself with the technique for performing approaches. I have prepared a number of useful recommendations:

1. Be sure to watch your posture.
2. Follow the rules of breathing exercises.
3. Perform each approach slowly, without making sudden movements.
4. If during training you have a sharp pain in the problem area of ​​\u200b\u200bthe skeleton, then immediately stop exercising.
5. Start therapeutic exercises with stretching, which should take at least 10-15 minutes.
6. Do not be lazy, regularly find time for training in your busy work schedule.

General recommendations also include a few tips on changing your habitual lifestyle, which will help speed up the achievement of your cherished goal. When choosing a sleeping position, prefer resting on your side, which reduces the load on the lumbar spine.

In the process of lifting bulky loads, train yourself to bend your legs a little, evenly distributing the weight throughout your body.

If you have to be on your feet for a long time, then find a small hill by placing one foot on it. This action will help relieve tension in the muscles of the legs.

Breathing exercises: “In the process of performing exercises on the back muscles, take a deep breath approach, slowly filling the lungs with oxygen. Return to the starting position is done on the exhale.

Get rid of back pain: effective exercises for the spine

The purpose of my article is to familiarize visitors of our blog with physical exercises that relieve pain in the spine. In order not to deviate from the set course, I present to your attention the simplest, but effective exercises for the back at home.

Friends, for the convenience of perceiving the information, I am attaching photo materials to the descriptions, with the help of which you can clearly see the correct implementation of the approaches.

• Stretching.

You can optimally prepare your spine for exercise by hanging on a Swedish wall or horizontal bar. Stretching is also done through traditional stretching, which most people do after waking up.

• With scoliosis.

Stand straight with your feet shoulder-width apart and arms raised above your head. Squeeze the brushes into the "lock", slowly tilting to the left and right. It is enough to perform 10-15 repetitions in each direction.

• With a hernia in the cervical region.

Lower your head down, trying to touch your chin to your chest. After that, gently raise your head up, pulling your chin. Exercises must be performed smoothly in order to reduce, and not increase the level of pain.

Here's a photo, in general offset. ?

• With osteochondrosis.

Stand up straight with your feet shoulder-width apart. Slowly tilt the body back and forth, trying to feel the movement of the spinal column. Perform exercises with the maximum possible amplitude (up to 20 times).

• With a hernia in the lumbar region.

Put your hands behind your head, straightening your legs and preliminarily sitting comfortably on your back. Bend your left leg at the knee, pulling it towards the chest. Then return to the starting position by doing similar things with the right limb. 10-15 lifts are enough.

• For the thoracic spine.

Lie on the floor with your legs extended and your arms crossed behind your back. Raise your chest with your head up and your shins at the same time, trying to connect your elbows and shoulder blades. Guys, do 8-15 backbends, focusing on stretching the muscles of the thoracic region.

Before starting a workout, I recommend Start-health subscribers not to neglect my next advice - drink laurel infusion 3 times a week. Such a decoction helps to reduce pain in the spine, dissolve salt deposits in the joints and help remove toxins from the body.

To prepare a healing drink, it is enough to pour about 50 dry bay leaves with boiling water for 20-25 minutes. Thus, the mobility of the bone skeleton, "suitable" for training in optimal condition, increases.

Preparation for the training process: “The beginning of any physical activity on the back is stretching the muscle structures, which helps prevent pinching of nerve fibers and stretch the texture of the spine.”

Dr. S. M. Bubnovsky's technique for straightening the spinal column

Speaking about exercises for the back, one cannot fail to mention the famous author's technique of the Russian doctor Sergei Mikhailovich Bubnovsky. The specialist was able to generalize knowledge into a complex of physical exercises, which have already helped many people get rid of problems with the spine without surgical intervention.

Guys, such therapeutic exercises are designed to awaken hidden resources in the body that restore the correct shape of the ridge and eliminate pain in the joints. The technique involves a rational combination of water procedures, proper nutrition and a number of exercises, some of which I suggest you familiarize yourself with:

• "Hand pull".

Stand with your feet on the rubberized bandage, taking the ends of the elastic flap. Raise your arms above your head, joining them at the top. It is recommended to perform about 15 times.

Guys, I'm sorry, but I don't have such a flap, so there are pictures too. Well, I think, and so everything is clear. ?

• "Martin".

Starting position - lie on your stomach, straighten your arms. Perform 2-3 sets of 8-12 repetitions, raising your arms and legs at the same time, relying solely on the abs.

• "Butt Lift".

Lie on your back with your arms along the body. On a deep exhalation, lift the buttocks up, fixing the position of the body at the top point for a few seconds. Do 20-25 repetitions, doing the exercises slowly, without rushing.

• "Back arching".

Basic position on all fours. Slowly begin to arch your back up (as you exhale), and then return to the starting position (as you inhale). Perform the exercise 20-25 times, focusing on well-being.

• Back relaxation.

Stand on all fours, where the fulcrums are the hands and knees. Stay in the starting position for 15-20 minutes, relaxing the muscles of the abs, back, shoulders, chest and neck.

By correctly performing the above exercises, you can relieve the load from the ridge, normalize blood circulation, strengthen your back and speed up the process of contraction of muscle tissue.

In fact, S.M. Bubnovsky offers an alternative method of spinal correction that prevents the patient from appearing on the surgical table.

Cognitive information: “Methodology of S.M. Bubnovsky is recommended as a prophylactic after serious illnesses. With the help of regular and correct performance of a set of exercises, the body recovers and adapts faster after the following operations and deformities - a heart attack and coronary bypass surgery, a fracture of the spinal column and implantation of implants that replace part of the bone skeleton.

Friends, we are interested to know your opinion on the topic of the article. Did you learn useful information from our research? What exercises are the hardest for you to do? When do you plan to start a set of classes according to the method of S.M. Bubnovsky?

Until then, guys! See you soon on the web pages of our blog! ?

Long sedentary office work, long time spent at the computer, the 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 avoided, because you can take care of your health at home by performing simple exercises to strengthen the spine at home.

The main rules for performing physical exercises

When practicing at home, you must follow simple rules to achieve maximum effect and prevent possible complications. Here is some of them:

• classes must be performed smoothly, without sudden movements and excessive zeal;
• training should not be carried out if there is pain in the spinal column, and if pain occurs during exercise, it is recommended to postpone the training;
• it is forbidden to perform exercises 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 conducting the main complex of physical exercises, it is imperative to do a warm-up in order 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 visit your doctor or traumatologist and, after their consultation, do a computed or magnetic resonance imaging of the spinal column. This examination will help to exclude organic changes and contraindications for exercise.

Exercises to treat scoliosis at home

The main exercises at home will be aimed at strengthening the muscular corset of the body 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

Performing 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. For C-shaped scoliosis, the following exercises are recommended:

• initial stance - feet shoulder-width apart, put the hands on the shoulders and carry out circular movements forward and backward with the elbows (the frequency of the exercise in each direction is 8-10 times, the exercise is performed in three approaches);
• remaining in the same position, move the shoulders forward with a deep exhalation and backward with a deep breath, thereby straightening and squeezing the back;
• then 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;
• being in the same position, make 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 complex 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 muscle. To do this, we recommend such exercises for the spine at home:

• 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;
• standing on all fours and resting your hands on the floor, 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 basic rules of therapeutic exercises.

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 securely fastened). On your hands, you need to hang on the door, holding on to its upper edge (closer to the door hinges).

At the same time, you need to tighten your legs and make small swaying movements with them so that the entire load is transferred to the upper shoulder girdle, and, having unloaded the spine, rotational movements contributed 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 discs

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 the decompression (stretching) of the spine by natural means or with the help of special 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, at home, you can perform it with the help of 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 the 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, which relieves muscle spasm, acupuncture, physiotherapy.

Exercises to maintain muscle tone in the back

Necessary not only for strengthening, but also for the prevention of displacement of the vertebrae with a weak muscular frame. At the same time, the amplitude of the exercises performed must be limited at first.

Of the 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 home two to three times a week, you will ensure that the muscle frame is strengthened. A powerful prevention of diseases is carried out not only of the spinal column, but also of the musculoskeletal system as a whole.

The back of a person is a rather vulnerable place of the body. Many people from the age of 30 experience stiffness and stiffness of the back muscles, which threatens with many diseases.

The back needs to be trained so that part of the load from the spine is transferred to the muscle corset. For those who regularly pay attention to the muscles of the back, health and well-being improve, pain in the lower back disappears.

But before starting training, you need to consult a doctor and examine the spine.

The muscles on the back are no different from other muscles, therefore, before starting exercises, you should warm up well.

In order to avoid pinched nerves and unpleasant consequences, it is worth stretching the spine before starting training.

In addition to the fact that stretching is the basis for preparing muscles for any load, it is useful for women to do it for weight loss at home.

• After a short rest, you need to try to pull yourself up on the bar, then bend back, and bend your legs. Do all movements without jerks, smoothly, focus on the muscles of the back.

Scoliosis exercises. Prevention and treatment

Scoliosis is a very common disease of the spine and is a curvature of posture.

It arises due to the fact that during the day a person does not control the position of his back, sits incorrectly and hunchbacks. The older you are, the more difficult it is to fight scoliosis, so you need to monitor your posture from childhood.

Before starting any procedure for the treatment of scoliosis, it is recommended to consult an orthopedic doctor.

Scoliosis Exercises

Exercise should be performed every day - this will help align your posture and strengthen the entire back.

To get rid of back pain, it is necessary to create a so-called strong muscular corset around the spine. To do this, it is enough to regularly perform a simple home set of exercises for the back.

Strength exercises for the spine

• Lie on your stomach, put your legs together, put your left hand on the back of your head, stretch your right hand to the side. Stretch the back of your head up as you lift your upper body. Do not take your feet off the floor. Repeat 15-20 times. Repeat in the opposite direction after a short rest.
• A more difficult version of the previous exercise. Press your legs to the floor, place both hands on the back of your head. Try to lift the body up as far as possible. To begin with, 10 times is enough, then increase the number of repetitions to 15-20 times. It is advisable to do the first and second exercises without a break.
• Get on all fours. Bring the right knee closer to the left elbow, round the back - exhale. Next, stretch your leg and arm as much as possible, bend over - inhale. You need to try not to sway and maintain balance with tense back muscles. Alternate leg and arm. Repeat no more than 10 times.
• The next exercise is performed lying on the couch with your stomach down. You need to lie down so that the upper half of the body lies on the couch, and the legs and pelvis hang down. Now, holding on to the sides of the couch, very slowly raise your closed legs until the line of legs and torso becomes parallel to the floor. Keep your legs on weight for 4-5 seconds. Gently and slowly lower them. Repeat 8 times.

Exercises to strengthen all types of back muscles

Exercise "Strong back"

It makes the back muscles stronger and is a good prevention of spinal diseases. Lie down on a mat with a flat roller under your lower back. Bend your legs slightly at the knees and spread them to the width of the pelvis. Now you need to forcefully point your toes towards you, while pressing your heels on the floor. Bend your elbows slightly, tighten your hands and turn towards your shoulders.

The back of the head should be torn off the floor and pull the chin to the chest as much as possible. At the same time, there will be a feeling of stretching of the muscles along the cervical region and along the entire spine. Hold this position for a few seconds, then lie down and relax.

Development of back and abdominal muscles

You will need a bodybar with two 1 kg discs. Sit on the floor, put your feet on it, bend your legs at the knees. Take the bodybar and, bending your elbows, hold it at chest level. Then slowly lean back until there is a feeling of tension in the press.

Turn the bodybar so that its right end follows near the right knee and is at the level of the right thigh. This movement is similar to rowing. Do the same on the other side as well.

Strengthening the muscles of the back, chest and shoulders

Lie back on the fitball. Hold dumbbells in front of you. Feet on the floor with knees at a right angle, hips slightly raised. Now slowly move your hands to the sides and again connect in front.

Exercises with dumbbells for the back

These simple exercises can be done at home. It is necessary to prepare dumbbells with interchangeable pancakes, as well as a fitball.

• Lying on the floor with your stomach down, stretch your arms with dumbbells forward. Then slightly raise them above the floor and bring them back, as when swimming. Raise your legs slightly off the floor. Return hands forward. Repeat 10-15 times.
• Stand up straight. Tilt the body forward so that it is parallel to the floor. In the hands, slightly bent at the elbows, are dumbbells. Now you need to pull your arms up and spread them to the sides. At the same time, the blades work. Elbows may be slightly bent. This exercise will strengthen the interscapular region.
• The exercise is performed like the previous one, only with each hand in turn. You will need support in the form of a chair or bench. Rest your hands and knees on the bench. Hold a dumbbell in your other hand. It needs to be pulled up to the shoulder, without moving the elbow to the side. This is how the latissimus dorsi and middle muscles of the back are worked out.
• Stand up straight, dumbbells in your hands. Shoulders slowly pull up and slowly lower. Hands do not need to be raised and strained. Only the muscles of the neck and back work.
• The most effective exercise at home can be done with a fitball. The ball must be placed near the wall and lie on it with your stomach, resting your feet on the wall. Raise and lower the body, as when performing hyperextension. The muscles of the back at the lowest point should not relax. To complicate the exercise, you should raise your legs higher. In addition to the back muscles, the buttocks and back muscles of the thighs work.

Barbell workouts are just as effective for working out the back as dumbbell workouts. However, be aware of safety precautions. You need to start with a small weight, gradually increasing the load.

Before exercising, warm up and stretch the muscles slightly. To do this, you can hang on the horizontal bar, do squats and run.

• Basic back exercises

  Stand up straight with your knees slightly bent. Pull the bar to the stomach, while reducing the shoulder blades. Then slowly lower the bar. First repeat 10 times, then 15.

• Deadlift exercise

  Stand up straight, barbell in hand. With a straight back, slowly lower the body down so that it is parallel to the floor, and lift it up. The legs are bent at the knees. If the lower back is strongly rounded, then you can not go very low.

• Forward barbell bends

  Stand up straight, the bar rests on your shoulders, support it with your hands. With a straight back, lean forward and slowly return to the starting position. Do not allow a strong rounding of the lower back. If this happens, then you should not bend very low.

Conclusion

The complex is performed up to three times a week. At the end of the workout, you need to relax your back. To do this, lie on your back on a gymnastic ball and ride back and forth.

Performing this complex, your back will become strong and healthy, and your posture will be even and correct. It will also strengthen the muscular corset and improve well-being.

Video on how to pump up your back

Fitness trainer, group exercise instructor, nutritionist

Conducts general consultations on nutrition, selection of a diet for pregnant women, weight correction, selection of nutrition for exhaustion, selection of nutrition for obesity, selection of an individual diet and therapeutic nutrition. He also specializes in modern methods of functional testing in sports; athlete recovery.

The spine is the pillar on which the entire body rests.

If you have any problems with it, then it will affect all other organs and parts of the body.

But, unfortunately, due to the modern lifestyle, there are practically no such people who would not have some kind of back problems.

A sedentary lifestyle leads to many pathologies, such as: scoliosis, kyphosis and osteochondrosis.

The last disease becomes more "young". If earlier the first signs began to appear by the age of 50, now it is easy to find a 30-year-old with the first signs of osteochondrosis.

You need to take care of your spine from a young age. After a certain age mark, the regenerative abilities of the body decrease, and it will be much more problematic to restore the back. Even regular exercise will not be 100% likely to help you avoid these problems. But there are special exercises that serve as a prophylaxis against diseases of the spine.

How to keep the spine healthy in the rhythm of modern life

As mentioned earlier, a sedentary lifestyle is one of the main reasons why spinal health deteriorates. And here everything is quite simple - if a passive lifestyle deprives you of health, then, accordingly, an active lifestyle, on the contrary, will help you. But there is one thing - we are all adults, and we cannot imagine life without work. Work can be different - someone has an active physical, while others, on the contrary, need to constantly sit in front of the computer. At this point, we will touch on those who spend most of their lives sitting in front of a screen.

Even sitting can be right and wrong. And here I want to say that you need to sit straight, in no case stoop. In addition, it is imperative to take some breaks - get up more often from the chair. For example, you can put some thing that you often use away from the workplace. These small alternations between sitting and standing are much more effective than you think. Or every time you get a call, hold the conversation in a standing position. You can walk back and forth or just stand still - the main thing is not to stay too long.

Sitting in one position puts the muscles to sleep. Therefore, try to change your position every 10-15 minutes. You do not have to sit on your head - just change the position of the body and legs.

Why you need to do exercises for the spine at home

During the day, the human back is in constant tension. Because of this, the first symptoms occur - pain, discomfort and heaviness in the spine. Most of all, this applies to the lumbar region. Any heavy lifting negatively affects the health of this area. Especially if there are weak muscles in this area - then the entire load goes only to the spinal column and is not amortized by the muscles.

Physical exercises will help stretch the muscles of the back, as well as the intervertebral cartilage and joints. This will improve their nutrition, they will receive more oxygen and nutrients.

Exercises for the spine will help not only prevent the occurrence of diseases, but also cure some of them. Curvature, osteochondrosis and scoliosis - they are all treated with simple exercises. But you should not rely too much solely on them - in case of serious pathologies, we strongly recommend that you consult a doctor, and exercises will only be an addition to your treatment.

General recommendations for doing exercises for the spine at home

With exercise alone, you can get rid of the problem, but not the cause. In order to most effectively eliminate all ailments, it is necessary to reconsider your lifestyle as well. Here are some simple yet useful tips to help your spine get healthy.

First, stop slouching. Just telling yourself this will not be enough - you must always keep this thought in your head. Otherwise, you will simply forget about this rule after a while. A healthy back is the key to good posture. In the opposite direction, this rule also works, therefore, never forget about it.

Secondly, when lifting any things from the floor, especially heavy ones, do not bend in the back and use your legs for this. You must always keep the spine in a straight line, avoiding "arcs" in this area. In addition, if you are lifting something, it is better to sit down a little and help yourself with your feet. Thus, you can significantly reduce the load on the lower back.

The third rule is that you must allow your spine to relax throughout the day. This is done very simply. Stand up to your full height about once an hour and stretch. By stretching the spine, you will help it get rid of tension.

Exercises for the spine

Exercises must be performed regularly, otherwise there will be no sense from them. Before performing a set of exercises, it is best to prepare your back. To do this, it needs to be warmed up. The usual tilts in different directions, turns of the body - in general, everything that you did so hard in physical education in your school years.

To stretch the spine, you can use both regular sips and pull-ups on the horizontal bar. The second option will allow you to stretch your back muscles very effectively and put all the vertebrae in place.

Exercise number 1 - body tilts. Stand straight, hands on the belt, feet shoulder-width apart. Lean forward, touching the floor with your hands, and then bend back, placing your hands on your waist. Movements should be performed with maximum amplitude. Tilt back and forth - one rep, do 20 reps.

Exercise number 2 - stand up straight, feet shoulder-width apart, hands clasped in a lock above your head. Do tilts left-right-forward-backward. Try to do it with maximum amplitude, but do not hurt yourself.

Exercise number 3 - booklet. Stand straight, feet shoulder width apart. Bend down in the body, and grab your calf muscles with your hands. From this position, tilt up and down with a small amplitude. Make about 10 such small slopes, and then, placing your hands on your belt, bend back.

Exercise number 4 - body turns. Position - standing, bent arms in front of you to hold each other's elbow joints. From this position, turn the body first to the left, then to the right. Try to achieve maximum amplitude so that muscle tension is felt.

Exercise number 5 - stretching the lower back. Position - lying on your back, arms in different directions, legs raised up. From this position, put your legs on the floor, first to the left, then to the right side, while keeping them straight. In this exercise, only the lower part of the body should move, the body lies motionless.

Exercise number 6 - bridge. Position - lying down, legs bent at the knees. Place your hands on the floor with your palms facing your body. From this position, lift the body, and bend as much as possible in the spine. Hold this position for 30 seconds, then take a short rest and repeat again.

Exercise number 7 - cat. Starting position - standing on all fours, the back is bent down. As you exhale, make a deflection in the spine area upwards, while tilting your head down and towards the body.

A set of exercises for the spine according to Bubnovsky

Bubnovsky Sergey Mikhailovich is a doctor of medical sciences who proposed a fundamentally new approach to the treatment of the spine. His method is to treat without any drugs and operations. He developed a special system of exercises that helps to restore the health of the spine at any age. In addition, he also invented a special simulator for the same purpose. But we will consider in more detail exactly the set of exercises.

Exercise number 1 - bike. Position - lying on the floor, hands behind the head, legs bent at the knees. Lifting your upper body, pull your right knee towards your chest while touching it with your left elbow. After that, move and straighten your leg, and repeat on the other side. Repeat 15-20 times on each side.

Exercise number 2 - touching socks with your hands. Position - lying on the floor, arms extended up and also lying on the floor. Raise your legs and torso at the same time until your hands touch your toes. This exercise will not only help maintain the health of the back, but also well loads the abdominal muscles.

Exercise number 3 - stretching. Position - lying on your back, arms along the torso. Take a deep breath, and as you exhale, raise your hands up and place them above your head. At the same time, try to stretch your body as much as possible.

Exercise number 4 - raising the knees to the chest. Position - lying on your back, the whole body is straight, arms along the body. Raise one knee and use your hands to press it harder to your chest. Wait in this position for 10 seconds, and then change legs.

Exercise number 5 - walking on the buttocks. Position - sitting, legs extended forward, arms straight in front of you. From this position, start moving forward, using the contraction of the muscles of the buttocks for this.

Exercise number 6 - flexion in the lower back. Position - standing, hands behind the head, feet shoulder-width apart. Stretch your right elbow to your left knee, and vice versa. 15-20 reps on each side.

Exercise number 7 - tilt the foot towards you. Position - sitting, legs straight. Grab one leg and pull it towards you as close as possible.

Exercise number 8 - boat. Position - lying on the stomach, legs straight, arms extended forward. From this position, raise your legs and arms slightly up so that only the body rests on the floor. Lie in this position for 30 seconds.

A healthy spine allows you to forget not only about frequent headaches, dizziness, but also to prevent the development of various diseases. Regular exercises for the cervical, thoracic, lumbar spine, as well as its relaxation, stretching, development of flexibility help to avoid surgery or a wheelchair.

What determines the health of the spine

The human spine consists of 33 vertebrae, which are interconnected through intervertebral discs (cartilage) by a pair of upper and lower articular processes, and also fastened with ligaments.

Each department has a different number of vertebrae:

• in the cervical - 7;
• in the chest - 12;
• in the lumbar - 5;
• in the sacral - 5 (fused into the sacrum);
• in the coccygeal 3-5 (in the form of one bone).

The cervical region is curved forward, the thoracic - backward, the lumbar - forward, due to such flexibility of the spine, the brain and internal organs are protected from damage during sudden movements.

On each side of the vertebrae there is an opening for nerves and blood vessels to one or another part of the body. The canal formed by the vertebrae is filled with the spinal cord.

If one or another vertebra slightly bends, goes out of the general row, such a curvature of the spine is called subluxation. With subluxation, the vertebra slightly compresses the blood vessel and pinches the nerve, causing it to become numb.

The most prone to subluxation of the vertebrae of the following departments:

• cervical (1, 4);
• chest (2, 5, 10);
• lumbar (2, 5).

Depending on the subluxation of a particular vertebrae, the teeth, organ of vision, throat, ears, nose, kidneys, heart, thyroid gland, lungs, intestines, bladder, prostate gland, and genitals suffer.

Home way to restore spine health

The spine was originally intended to be in a horizontal position and acquired a vertical position as a result of evolution, which made it more vulnerable to various loads.

To correct the subluxation of the vertebrae, as well as the curvature of the spine, it is useful to sleep on a hard, even bed. This position allows you to evenly distribute the weight of the body, relieve the load and relax the muscles of the back as much as possible, relieve the nerves from squeezing and tension.

The liver begins to work better, effectively cleanse the bloodstream of harmful substances, and the work of the intestines is restored. Metabolic processes are accelerated, which helps to quickly cope with excess weight.

A flat hard bed allows you to sleep better, and in the morning feel wonderfully rested physically and intellectually.

Posture disorders

Exercises for the spine, regularly performed at home, can prevent or eliminate various disorders.

Correct posture evenly distributes the load on the spinal column, reduces the risk of vertebral subluxation, the internal organs are not compressed and function optimally.

In the absence of proper posture, insomnia, chronic fatigue, depression often torment, pain in the spine increases with certain back diseases.

1. Static exercise for the correct posture of the spine: touching the wall at the same time with the heels, calves, buttocks, shoulder blades, back of the head, stand daily for 10-15 minutes.

2. "Cat". Get on all fours, arch your back for 2-3 seconds, then return to the starting position.

3. "Cobra". Lie with your stomach on a gymnastic mat, palms at neck level wider than shoulders, elbows pressed to the body, forehead and forearms on the mat. Train your spine by arching your back back while inhaling with your hands so that your lower abdomen remains pressed against the mat. Tilt your head back, hold for a few seconds and take the starting position while inhaling.

4. Lie on your stomach, arms along the body. Arch your back to arch your thoracic spine. At the same time, lift straightened legs up.

Exercises for flexibility and mobility of the spine

1. "Crocodile". Lie with your back on the gymnastic mat, arms to the sides, feet shoulder-width apart.

While inhaling, turn your head to the left, and your feet to the right, trying to put them on the mat with the side. As you exhale, turn your head and feet to the other side.

From the starting position, bend the left leg, place the foot near the right knee. While inhaling, turn your head to the right, and turn the bent left leg and right knee to the left so that the left knee touches the mat. On exhalation, return to the starting position. Repeat for the other side.

Spread and bend your legs wide, feet on the floor. While inhaling, turn your legs to the right and put them on the floor, turn your head to the left. While inhaling, repeat the exercise on the other side to develop the flexibility of the spine.

During the exercises for the spine, the shoulder blades do not come off the floor, the lower back is also on the floor.

2. "Keg". Squat down, head pressed to the knees, hands clasped at the wrists and clasping the shins. Transfer the body weight to the coccyx, roll the arched back on the gymnastic rug. Exercise improves the flexibility of the spine, reduces back pain.

3. "Plow". Lie on your back, arms along the body, palms down. While inhaling, raise straightened legs, tear off the lower back from the floor. As you exhale, continue the movement so that the hips touch the chest and the feet touch the floor. Hold this position for 10 seconds, gradually increasing the time to 2 minutes. Slowly return to the starting position, feeling the vertebrae touch the mat. At the moment the coccyx touches the mat, the legs should still remain in weight.

4. "Bridge". Lie on your back, bend your legs. Feet shoulder-width apart, palms near the ears, fingers pointing towards the shoulders. Leaning on the palms and feet, raise the torso and arch the back.

Exercises for the cervical spine

1. Stand straight, feet shoulder width apart. Tilt your head down and lower your chin along the sternum. Only the neck works, tension should be felt in it, the back is straight, the shoulders are motionless.

2. Tilt back and pull your head back to rest the headboard against your back and lower it down while maintaining head position.

3. Gently tilt your head to the left and right to touch your shoulder with your ear.

4. Slowly turn your head to the maximum right and left, like an owl.

5. Turn your head left and right along an imaginary axis passing through the nose and back of the head.

These exercises train not only the spine, but also, which helps to cope with dizziness and the problem of motion sickness.

Strengthening the thoracic spine

1. Stand straight, feet shoulder width apart. Tilt the head, chin on the chest, lowered shoulders directed forward, arms bent, hands clasping the elbows. Slide the chin along the sternum to the stomach, bringing the shoulders together and arching the thoracic region. Throw back the head, the back of the head slides along, take the shoulders back to bend the spine to the waist.

2. Stand up straight, cross your forearms, fix your palms above the elbows. Raise the right shoulder up, the left shoulder down, tilt the head and chest to the left. Repeat for the other side.

3. Interlock your fingers, rest your palms on the bottom of the chest in the kidney area. Strive to bring your elbows together while arching your thoracic spine forward like a bow. Then slowly stoop, arch your back in the opposite direction.

4. Sitting on a chair, the spine and head are in one straight line, palms on the shoulders. Slowly, with a small amplitude, turn the head, shoulders and thoracic region to the left and right, twisting the spine.

Gymnastics to strengthen the lumbar spine

1. Sit on the mat, cross your legs. The back is straight, the arms are bent at the elbows, the forearms are parallel to the floor and at chest level, the palms are turned down. On exhalation, turn the torso along the axis of the spine to the left back, while inhaling, take the starting position. Repeat the exercise 5-7 times in each direction.

2. Stand up straight, feet shoulder width apart. The palms rest on the lower back, the elbows behind are maximally reduced to each other. Bend the spine as far back as possible without bending the knees.

3. The starting position is the same. Raise straightened arms above your head, close your hands, bend your back back to train and stretch the lumbar muscles of the spine. Perform the exercise 10-15 times.

4. In a standing position, raise the straightened right arm as high as possible, stretching the spine. The left hand along the left leg stretches down towards the heel. Stretching the muscles, gently tilt the body as much as possible to the left, while maintaining stability. Repeat for the other side.

5. Twisting of the spine. Sit on the mat, the left leg is straightened, the right foot is outside the thigh of the left leg. Turn the back to the right back, leaning the shoulder of the left hand on the right knee, the palm of the straightened right hand on the floor. As you exhale, turn your head to the right, while turning the spine in the same direction. Hold for 10 seconds, then take the starting position.

Home exercises for stretching the spine

For decompression of the cervical spine, gentle tilts of the head in different directions are useful.

The thoracic spine is stretched by pull-ups or half-hangs on the bar when the bent legs touch the floor.

Stretching the lumbar is best done on a board, fixed at one end on the wall, the other on the floor. By placing the torso head down at an angle of 30-60 degrees, it is possible to stretch the spinal column in the lumbar region.

Leaning with brushes on the edge of a solid table, feet on the floor, stretch the lumbar region, tilting the body forward. Hold the stretched position for 15-20 seconds.

When training the spine at home, it is worthwhile to apply a certain patience and perseverance. Regular exercise will help the growth and restoration of the intervertebral discs, restore the flexibility and health of the spine.