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Effective exercises for the spine at home. A system that will defeat the disease. Super back exercises at home

Hello friends, in this article I will talk about a unique gymnastics that helps in the treatment of osteochondrosis and other diseases of the spine. I accidentally found this wonderful and effective material and I want to share it with you. Since all the exercises for the spine that I have only seen on the Internet and even in medical institutions, to put it mildly, do not work. And everyone to whom I just did not give this material, very quickly felt improvements, besides, I myself study it. Below, especially for you, is a video with this unique gymnastics.

My father has the last degree of osteochondrosis and numerous hernias on the spine, and when I told him about this unique gymnastics, he did not immediately believe. However, as I began to do it every morning, with each lesson I felt better and better - I began to move more and the pain completely disappeared. Although before that he tried a bunch of ointments, pills, exercises, massages, and a bunch of other ways. But it was all to no avail. So, let's move on to the gymnastics itself, about which the story will go from Dr. Popov.

At one time I collected all the advanced techniques that are currently available. And the best and most effective methods were selected. But everything was turned upside down by a meeting with a very elderly man, whose back ten years earlier was very sore, and because of this he could not even walk normally. However, everything turned upside down in one moment ...

Prior to this, people with varying degrees of spinal damage were studied. But it was necessary to find such a person who would not suffer from osteochondrosis. And I looked for it from different people, they were swimmers, ballet dancers and even circus performers. And it turned out that this eighty-year-old man had the healthiest spine.

The most interesting thing is that at the age of seventy he was completely ill. And by the age of eighty, his spine was practically and absolutely healthy.

Where did this technique of exercises for the spine come from?

Now let's look at what's new this old man has applied.

He spoke about himself, something like this. When he was shackled by illness, he sat on a chair for days on end. In the morning he eats, lies down, sits again, and so the days passed. He got used to the disease so that he could not even imagine himself without it. Once he thought: after all, there was a time when nothing hurt, and he felt great. And he remembered his childhood, when at his parents' house, after a sweet dream, he stretched like a cat.

And suddenly he realized that for many years he had not stretched so sweetly and decided to remember this feeling. After pulling, he wanted to stretch again and again, every ligament, every vertebrae, every muscle. One way and the other. Then he sighed and added that such pleasure after that, he had not experienced for many years. Then he began to do this gymnastics even several times a day.

Several weeks went by unnoticed. One day, he noticed that when he stood up abruptly, something was missing for him. And only later, after analyzing his condition, he realized that he lacked that familiar pain, without which he could not imagine himself. And now I will tell you how to do this unique gymnastics, and for you to do it correctly, a little anatomy.

The structure of the spine

If you look at the scheme of the spine, then it, when healthy, has a beautifully curved line. This arc is very important for us and we will definitely return to it. The spine is made up of the vertebrae and the discs that lie between them. Discs are living tissue that is powered by osmosis. They can be represented as a sponge. As the spine moves, the discs either contract or expand. And that is how nutrients get to them along with the liquid.

Now consider what holds the spine and prevents it from crumbling into small pieces. After all, in essence, it consists of separate blocks. And all this “construction” is held by muscles and tendons. The muscle tissue on the back is made up of many large and small muscles. The closer to the spine, the smaller and stronger the muscles. Then they pass into the tendon, and are connected to the bone tissue. Everyone knows about big muscles. They are mostly trained. But no one pays attention to the little ones. However, they play an important role in keeping the spine.

Good mood should not leave you

It is with a good mood that we must begin our gymnastics, since this is very important. To begin, sit comfortably on a chair or the edge of an easy chair, with your back, without touching the support. Close your eyes and relax. Remember something good, some scene from life, a landscape, a word, everything that makes you smile. And remember this state. Since it will have to be called again and again. However, these spinal exercises will strengthen and strengthen your sensations. At first, just stretch, as you do after sleep. Slowly lower your arms and stretch again. Feel how your muscles tense up and they should like it. For a warm-up, 4 times of sipping is enough.

While sipping, you can tilt your head to one side, and then to the other. You should feel the muscles stretch. However, do everything very carefully. If there is pain, then the movement must be done before it, but not go beyond the border. Over time, you will learn to balance these feelings, but be very careful at the beginning of your journey. Otherwise, instead of a positive effect, a negative one will come out.

Osteochondrosis is not a disease

In fact, osteochondrosis is not a disease. Let's go back to the structure of the spine and once again make sure of this. According to many scientists, osteochondrosis is a protective function of our body. And so how it works:

We have already found out that the vertebrae hold the muscles. Their task is to do everything possible so that the spinal cord remains intact. And as soon as there is a load, these muscles are immediately compressed. It looks like a falling person who clutches at straws just to hold on.

Sometimes they squeeze the spine in such a way that part of the disk is squeezed out and even a hernia is formed. And in this state a person can walk until the end of his days. Since the muscles do not receive a signal from the brain to relax. Hence the pain. The compressive force of the muscle is very large. And they work slowly, but constantly.

This can be compared to a mushroom or a plant that breaks through the thickness of the asphalt. Its body itself is soft, but due to constant pressure, it can lift and destroy a strong coating. So that osteochondrosis is not a cause, but a consequence of the disease. And it is necessary to treat it not only by blocking pain sensations for a while. And use the mechanism of muscle action and direct it in the right direction.

Now imagine: once compressed in one place, it will be weakened in another. This means that the upper and lower vertebrae from the squeezed place will have greater freedom of movement. That will also add more meaning to the pain. The squeezing effect increases, because the muscles receive a signal to hold the vertebrae, and the free parts of the spine, because of this, get even more unbalanced. The process intensifies like a snowball...

The uniqueness of the proposed gymnastics is not that, due to repeated exercises, to strengthen the muscles, as was done before, and thereby make, as it were, a corset to remove the pain syndrome. And in order to harmonize the work of the entire muscular apparatus with the help of this method. And this is achieved through the work of the subconscious and the consciousness itself. However, none of the known modern gymnastics works like this.

All exercises for the spine should be mentally meaningful and performed at a slow pace, as during sipping. Make movements in an arc, this is very important. Remember, we talked about it at the very beginning ... Therefore, having reached the extreme point, try to extend the amplitude, but do not overdo it so that there is no pain.

Do not pay attention to clicks and crunches while driving, gradually it will all pass. Exercises last counting from one to ten. Learn to feel your vertebrae to relax those that are tight and strengthen those that are loose.

Rules for doing gymnastics

During the performance of all exercises, the mood should be just fine. All bad thoughts are left for later.
Movements must be done mentally imagining an arc.
Important. Be sure, in addition to moving in an arc, you also need to stretch parts of the body.
Sipping lasts 10 seconds. At the end of each, you need to reach the point where the movement stops and pass it a little. All gymnastics is built from these little bits. Remember the tale of the turnip. Remember that only the mouse helped to pull it out. Therefore, these small movements at the end of the trajectory are crucial. But again, everything should be without pain, but with pleasure!

The system that will defeat the disease

Starting position - sit up straight and feel a little elated. Remember the best thing that makes you smile and the time when there was no pain. Maintain this state during all exercises.

1. Start stretching your neck and at the same time move it back. Do not stretch and then move, but simultaneously stretch and move. Feel the difference. At the end of the movement, put in as much effort as you can afford and tilt your head back a little more. Slowly return to the starting position. Then tilt your head forward and repeat all the mental sensations, up to the exclamation - Eh, good! Pause after each movement.

2. While sitting, start turning your head to the left and right. The execution technique is the same as in tilting the head forward - backward (1 point). Do not raise your shoulders, do the movement not due to long muscles, but you need to include short and even ligaments.

Our task is to launch those muscles and ligaments that we have and which we do not own. And therefore, if a person is twisted by sciatica, then this suggests that his muscles are not subject to him. All exercises for the spine are aimed at creating a muscular corset, with the help of small muscles and ligaments. Since the large muscles that he strengthened are far from the place of constant compression and do not hold the spine well. Only short muscles do this well. They are like diamonds that lie in the ground and are hard to find.

4. Sitting on a chair, the back is straight, head tilts to the left and right. Do not hurt yourself, only joy and pleasure.

5. Starting position. Stretch your head up and the entire spine too. Then we retract the head, like a turtle in a shell. If there is a crunch, it's okay, then it will pass.

6. The head should be like an apple that rides on a plate. Rotation in one direction 5 times, pause, in the second direction the same number.

7. We stretch the seventh cervical vertebra. Imagine that it is the top of the ball and it needs to be stretched a little. The sensation should be such that it seems to stretch both to the side towards the shoulders, and from above and down. Lower your head as low as possible and make a few pulling movements at the end. Remember the mouse ... Muscles and ligaments stretch, and you understand that gymnastics is done not at the expense of muscles, but at the expense of imagination. Do not strain your hands. Return to starting position. A small pause. Praise yourself and move your head back. The back is straight, keep an eye on it.

8. We raise the shoulders to the ears, to the limit, with pleasure and in the form of pulling movements. The score is the same from 1 to 10. Pause. At the same pace, we return to the starting position.

9. Rotation of the shoulders, until pleasant sensations, in one direction and the other. They must be found during this movement.

Since in the human body there are substances (hormones) of joy and happiness - endorphins. They are produced during fractures, injuries and bruises. It's like an internal drug. They are not equal. Probably, you have ever felt that with severe pain, it passes abruptly. Endorphins have no side effects and can be enjoyed as much as you like. This is a great medicine that overcomes many diseases. Therefore, a prerequisite is a great mood, because it is then that these same hormones of happiness are released, which help in the treatment of many diseases. And remember, this gymnastics has no age restrictions.

10. Hands under the knees. The movement is reminiscent of a cat's sip. We arch our back, helping ourselves with our hands. We do in the opposite direction and repeat all the movements - ten times.

11. Exercise for the spine called "rotation of the body to the side." Sitting position (starting position). We help with our hands, clasping our knees. Feel how the spine gets pleasure. Gymnastics is good because just start doing it, then you can’t pull it by the ears. Over time, we increase the feeling of pleasure and the amplitude of movement.

12. Starting position. Place the right hand on the left shoulder. Grasp the elbow of the right hand from below with the left palm. We make tilts with twisting, trying to touch the right knee with the left palm. Then we change position. A little rest.

13. Sitting, we begin to swing the body in a circular motion. Hands can lie on your knees or be slightly raised. Try to keep your head straight, only slightly making circular movements. Rotate to one side and the other.

14. Standing position. We bend our back and arch our spine. The arms are extended down and slightly forward. No need to try to get them to the floor. The main thing is to bend the spine, but do not bend the legs. We slowly get up, a wave-like movement should pass along the spine at this time.

15. Standing, hands on the belt. We do a backbend. The head is straight. The body should take a beautiful arc. Don't try to make a bridge. The main thing is to bend as far as possible.

16. Standing, do side bends. The torso slowly lowers down behind the hand, which slides over the thigh. We straighten up and do it on the other side. During the movement, we try to focus the sensations on each vertebra. Feelings should be - it seems to have become taller. Try to measure your height, as they did at the door as a child, before and after class. There should be a difference in the direction of increasing growth. Over time, this difference can be several centimeters.

Cause. The vertebrae will begin to work, the discs will become wet, they will rejuvenate and slightly increase. Even the elderly could grow up to 5 cm in a very short time if done right. And now you understand the effectiveness of exercises for the spine.

17. From a standing position. Legs shoulder width apart. Hands down. We make turns of the body to the right and left (twisting). We do not strain external muscles. Rotation only due to deep muscles. Stretch to the limit, come back a little and stretch again to the limit. This should be done in small intermittent movements. Be very careful, especially at the beginning of classes, so as not to harm yourself.

18. Stretch the hip joints. It is necessary to bend in the back and tilt the torso forward (arms in front of you). Try not to bend your knees to feel how the muscles stretch. This exercise helps the sciatic nerve get more oxygen, which means that many signals will pass through it, like a cable. Bend down with swinging movements lower and lower.

19. Put your hands on the hip joints, and lean back, trying at the end, due to small intermittent swings of the body, to lower it as low as possible. It doesn’t matter how much you bend over, the main thing is to stretch the spine without bends and in a beautiful arc.

20. Hands on the belt. We do torso to the right and left. We stretch the hip joints.

21. Lean back and look at the opposite heel. Starting position. Bend back again and look at the other heel. It is advisable to try to see them over time.

22. Standing on the floor, fold your hands in the castle in front of you and stretch up. Stretch into a string.

23. Spread your arms to the sides, as if you are hugging the whole world. Stretched. Then hug yourself as tightly as possible. Try to grab your shoulders with your palms as far as possible.

Summarize. If you do exercises for the spine with a sour face, then the result, at best, will be zero or even harmed. Therefore, the result depends on the mood. A change in mood can either help in recovery, or vice versa, worsen everything. Stop moping. Going where the eyes look is not always right. Sometimes this path can be a dead end. Although we all make mistakes and learn from them, however, even they need to be overcome with a positive attitude. Enjoy life and give happiness to all the people around you, thereby you will make the world much better and happier. Therefore, do not think only about yourself and your sores!

During the exercise, pay attention to the harmony of your body. Try to see beauty in your smooth movements and get some good emotions from it. Learn to mentally imagine your spine and during exercises how to draw it. Don't do anything through the pain. In time, feel the place when you need to say to yourself: - Enough. Perhaps due to untrained muscles, the next day your muscles will ache, but don't worry - this is normal, as everything will pass in a day or two.

In this gymnastics, you can approach your limit and then push it back a little. By practicing this technique, try to earn health for yourself. Then spend it on your close relatives, work and an interesting life.

And here is the video itself, which consists of two parts, according to which you can clearly perform this unique gymnastics.

Exercise, eat right and get better - good luck to you.

It is difficult to imagine a person who does not have back problems: we spend half a day at the workplace, in the evenings we watch TV or sit in front of a computer monitor.

Schoolchildren and students are forced to spend 8 hours a day at their desks. A sedentary lifestyle negatively affects the health of the spine and leads to pathologies such as scoliosis, lordosis, kyphosis and other more serious diseases.

According to medical statistics, almost every person after 25 years of age has back problems, and osteochondrosis has “become younger” over the past decades - the age at which it is diagnosed has decreased from 50 to 30 years.

It would seem that the problem is easily fixable: you just need to do more sports, eat vitamin supplements containing calcium more often. But experts say that such a lifestyle is not a prevention of curvature and other diseases of the spine.

While the curvature has not become pathological, special exercises for the back are very effective. At later stages of spinal diseases, they are less effective, but they prevent the development of diseases and the deterioration of human health.

A set of exercises for the spine can be performed at home as a morning exercise or to relax the body after a hard day. As a rule, it takes no more than 5 minutes to complete one exercise, and no more than a quarter of an hour for the whole complex.

One of the most effective sets of exercises for back health is stretching the spine. When the spine is stretched, the distance between the vertebrae becomes greater, resulting in less pressure on the deformed discs and nerve. Periodically performed stretching reduces back pain.

When doing exercises at home, you should not be very zealous, move sharply, maximize the amplitude, especially if you do not know exactly what condition your spine is in.

Hanging on the horizontal bar

These are the simplest exercises for stretching the spine at home. It is better to perform them on a horizontal bar, the height of which exceeds your height, so that you do not have to bend your legs. While hanging on your hands, breathe evenly, do not hold your breath.

There are no clear time limits for the hang, if you feel tired, get down on the ground and take a break. You should return to the horizontal bar only after a break. Hanging legs upside down are performed in the same way, but are not recommended for people with poor physical fitness.

"Child Pose"

Lie face down on the floor. Place your palms on the floor directly under your armpits and push off while pushing your knees. In the intermediate position, you will be on all fours.

Do not linger and lower your chest to the floor, while straightening your arms. The body forms a triangle with the highest point at the pelvis. Touch the floor with your face, do not bend your arms, let them just lie on the floor. Gently come out of this position as soon as you feel tired.

"Cat"

Get on all fours and arch your back up as far as you can. Try to touch your chest with your chin. After a few seconds, bend your back down, the face rises up. Alternate up and down curls 10-15 times.

Stretch marks on the floor

Sit on the floor and spread your legs as wide as possible. Slowly lower the body to the floor, as much as the stretch allows you to. Stay in this position for a while, and just as slowly rise up when you get tired or feel uncomfortable. The back should be straight during the entire exercise.

Twisting

Starting position as in the previous exercise. Bend one leg slightly at the knee and turn the body towards it. The back remains straight. Place your hands on your knee or hip, depending on how flexible you are. Switch legs and repeat the twist. Breathe freely. Perform 4-5 approaches.

Twist while exhaling.

Exercises to straighten the spine

"Parachutist"

Starting position - lying on your stomach. Raise your arms and legs at the same time and hold them in that position for as long as you can. If physical fitness does not allow, lift one limb diagonally.

"Basketball basket"

Lying on your back, lift your knees up and clasp your hands. Pull them towards you, at the same time stretch your head towards them. Execution time - 15-20 sec. Repeat 5-10 times.

"Table"

Sit on the floor and rest on your arms extended back. Bend your legs at the knees and place emphasis on the feet. From this position, lift the body parallel to the floor 15-20 times. It is not worth it to slowly perform lifts, but at the highest point, stop for a few seconds and proceed to lower the body. One approach.

Breathing exercises

Standing on the floor with your feet together, straighten your back and keep your head straight. Hands hang at the sides. Straighten your shoulders. As you take a deep breath, start raising your arms. Close them over your head and lower them back as you exhale. The back should be straight throughout the exercise. Do 5-10 breaths and exhalations.

Breathing exercises are suitable as a warm-up before doing other exercises.

Exercises for violations of the statics of the spine

Violations of the static function of the spine include various curvature: scoliosis, lordosis, kyphosis, flat and round back, etc. The main treatment for static disorders is conservative, it includes special exercises, massage, swimming. If the disease is acquired, the emphasis in treatment is on therapeutic exercises.

"Swimmer". Lie on your stomach, straighten your legs and keep them together. Stretch your arms in front of you and begin to spread them to the sides, imitating the movements when swimming. Perform the exercise at a moderate pace until you get tired, repeat 3-5 times.
Starting position - the back of the head, buttocks and shoulder blades should touch the wall. Alternately raise your left and right shoulder, then engage both shoulders.
Standing on the floor, join your hands in a lock on your lower back. Lean forward without arching your back, and lift the lock as high as possible. Do it at a slow pace.
Put your hands behind your back and press your palms to your shoulder blades. It's okay if it doesn't work the first time: lift them as close to the shoulder blades as you can. Pressing the hands to the back, reduce and spread the shoulder blades.
Lie on the floor, arms parallel to the body. Bring your legs together and lift them, try to throw them behind your head. Do the exercise slowly and carefully. Breathe freely, do not hold your breath.
Starting position - as in paragraph 5. Raise your legs brought together and perform scissors for 30 seconds. The closer your feet are to the floor, the harder the exercise. Repeat 3-4 times.
Get on all fours and raise your arms and legs diagonally (right arm at the same time with the left leg and vice versa) parallel to the floor. Pause at the highest point and pull the brush and toe to the sides. Then lower the limbs and repeat with the other diagonal. Repeat 5-7 times.

Gymnastics for the cervical and lumbar spine

Lower back exercises

Hanging on the horizontal bar

Hang on the bar and breathe evenly. Slowly pull your bent legs up and stay in this position for 15-20 seconds. Gently straighten up and repeat the leg curl 2-3 times.

Let your muscles rest for a few minutes between sets.

Flexion while hanging

As in paragraph 1, hang on the horizontal bar and slowly turn the pelvis alternately to the right, then to the left. Try not to strain your back.

"Bridge"

Lie on the floor, put your hands along the torso. Bend your knees and lift your pelvis up, leaning on your feet. The arms and neck remain in place. Slowly lower your body down and repeat the exercise 10-15 times.

Circular movements of the hips

Standing on the floor, put your hands on your belt and begin circular movements with your pelvis, first to the right, then to the left. Repeat 5-10 times.

Neck exercises

Pressure. Sit on a chair, put your hands together and put them on the back of your head. Press your head into your palms and hold the position for 30 seconds. Do 2-3 sets.
Press your forehead on the palm pressed to the head. Hold the pose for 10 seconds and repeat 5-7 times.
Head turns. Sit up straight and alternately turn your head to the right and left sides. Perform 5-7 times.
Lower your chin to your chest and turn your head in different directions, as in point 3.
Lie on the floor, rest your elbows and raise your head up. Hold the position for about 30 seconds, then you can move on to turning your head. Do the exercise slowly.

Back diseases are always a severe pathology that affects the work of almost all organs and systems. To prevent their development, regularly perform exercises at home and try to keep your back straight after gymnastics.

There is this joke:

"87% of young people suffer from back problems ... It's just that the remaining 13% do not have a computer at home"

Whatever humor tells us, back problems occur at any age. Let's try to avoid them, or at least push them back to that late age when the need for physical activity will disappear by itself.

Just four easy back exercises will add confidence to your gait and save you from serious injury.

These exercises were developed by Roberta Lenard, a personal trainer at the Massachusetts Fitness Center in Somerville, USA.

Exercises to strengthen the back at home

Exercise one - hip bridge

How? Lay on your back, bend your legs. Feet pressed to the floor, are at a distance equal to the width of your hips. Hands are relaxed, lie along the body. Tighten your gluteal muscles and, lifting your pelvis off the floor, lift your hips up. Be careful to keep your body in a perfectly straight line between your knees and shoulders. Hold the position for a few seconds and slowly lower yourself back to the floor. The bridge is performed 12-13 times.

Why is this needed? This exercise is a counterbalance to the sitting position (which is very relevant in our time), which puts too much pressure on the spine. We stretch the muscles of the thighs, stabilizing both the spine (mostly in the lumbar region) and the muscles of the abs and abdomen (by the way, the exercise helps to get rid of the hated protruding tummy).

How to make the exercise more difficult? Lift one leg and stretch it up towards the ceiling. The foot remains in a bent position, there is no need to “pull the toes”. Make sure both thighs are at the same level. This is much more difficult - try to hold on like this for a few seconds, slowly lower yourself to the floor and repeat the same 5-8 times with the second leg.

Exercise two - "Dog and Bird"

We start like a dog - on all fours. Knees hip-width apart, hands palms fully pressed to the floor, shoulder-width apart. Tighten your abdominal muscles and pull your stomach in so that your back does not bend and your hips do not move.

Now we stand in the “bird” position - we stretch the right leg back and the left arm forward. Hold this for 2-3 seconds, or more if you are still able to stand still. Change your leg and arm. Repeat five or six times.

Why is this needed? This exercise maintains muscle tone and improves coordination, which strengthens the spine, makes the gait firmer and stabilizes the work of the back muscles in case you lead an active lifestyle every day and cause your spine to overexert themselves without noticing it - dancing, walking, running, caring for a small , mobile child.

How to make the exercise more difficult? Gradually increase the time of "holding" the position of the "bird" to 10-12 seconds. Add load, periodically slowly raising and lowering the leg and arm.

Exercise three - plank on the side

How? We lay down on the right side, stretch the body in one straight line. We rest our elbows on the floor. Make sure your elbow is directly under your shoulder. Slightly straining the abdominal muscles, we tear off the hips from the floor. The neck is extended in line with the spine. You need to hold this position for 20-40 seconds. Then, turn over and repeat the same on the other side.

Why is this needed? This exercise increases endurance, strengthens muscles and stabilizes the lower vertebrae, and protects you from daily physical overload (especially if you spend all day on your feet).

How to make the exercise more difficult? While holding the basic position described above, slowly lift your leg up and down for 5-6 counts. Tip for those who are especially patient - keep your body not on your elbow, but resting on the floor with your palm. We do not bend the arm at the elbow, the palm is strictly under the shoulder.

Exercise four - lunges

How? Slightly tensing your abdominal muscles, step forward with your right foot. Hands on hips. The step should be large enough. The leg is bent at an angle of 90 degrees and the thigh is parallel to the floor. Do the exercise 8-10 times.

After lunging with your right leg, return to a standing position and do the same with your left leg.

Why is this needed? Lunges improve coordination, which is key to spinal health while walking, running, climbing stairs, and standing for long periods of time. Also, the exercise stabilizes the muscles of the buttocks, which is also good news.

How to make the exercise more difficult? Try immediately after the classic straight lunges to do diagonal lunges. What for? This change in leg position will force you to put in more effort to keep your balance.

After a few hard workouts, try holding your hands behind your head while lunging, or holding dumbbells in your hands to increase resistance.

The main thing is to remember that without an elastic and strong muscle corset, our spine is daily subjected to monstrous loads. This is not immediately noticeable, but by adulthood, ligaments, cartilage, and intervertebral discs are seriously worn out. From this, an ugly hump arises in old age. Any "interruptions" in the work of the back drag along a whole bunch of diseases - from arthritis to poor vision.

A beautiful back and a healthy spine are grace, a thin, well-defined, toned silhouette and a confident gait. So, let your back not experience technical difficulties - it still has to endure you until old age! And daily 15-20 minutes of light exercise will save you from any painful surprises up to old age!

Performing the above exercises will be enough to strengthen the back muscles and relieve pain, but for the most active I will show 15 more interesting exercises for the back muscles. It will be very useful for office workers.

A set of exercises to strengthen the muscles of the back, helping to get rid of pain

Regardless of your age, you can experience discomfort in the lower back if you spend a lot of time in a sitting position. I also had this problem, and I decided to find simple but effective exercises to strengthen the back muscles.

At first I bought a horizontal bar for the office, I thought hanging on the crossbar would help solve the problem, but this did not help. To be honest, it became easier for me when I started deadlifting a barbell with a weight of 100 kg, only then I was let go. But after a long break, I immediately took 140 kg and started to hurt my back again. Therefore, you should not immediately take large weights and give a load without prior preparation. Below you will learn how to deal with pain in an easier way and strengthen your back muscles.

I must say right away that with increased pain every day, it is better to immediately go to the doctor. And with stable discomfort, strengthening the back muscles may well help.

Simple back exercises

Sarpasana

Another name for the exercise is snake pose. This is a good preventative yoga exercise for the back. Keep your legs together and stretch your shoulders up as much as possible.

The exercises are similar to those used by chiropractors in their practice, but it is safer and performed without effort from the outside. When performing, you should try not to tear your shoulders off the floor, but touch the opposite side with your knee.

Lying with your back on the floor, clasp your knees with your hands and pull them to your chest, while you can tear off the lower back from the floor. In this position, you need to freeze for 15-30 seconds.

Fitball stretches

This is a more exotic exercise, due to the fact that you need equipment in the form of a fitball. Everything is simple here, you need to lie with your stomach on the ball and relax your back muscles. You can lie in this position as long as you like.

This is an even simpler exercise. Here you need to place the legs above the back to supply blood to the lower back and reduce pain.

Hyperextension stretches

Hyperextension exercises will help strengthen the erectors of the back. Raise your torso up so that it forms a straight line with your legs and stay in this position for 15-30 seconds. You can also do this exercise dynamically.

Hip stretch

In the starting position, lying on your back, bend one leg at the knee and place the other under it. Pull your legs towards your chest to stretch your hips and back muscles.

Deadlift

This exercise is suitable for the more advanced who visit the gym and do not have back problems. This exercise is great for developing back straighteners. But it must be done before the back pain appears, that is, it must be used as a preventive, not therapeutic.

Exercise "prayer"

To avoid back pain, it is necessary to keep in good shape not only the back muscles, but also the press. With the help of the "prayer" exercise, you can strengthen the abdominal muscles with almost no load on the back.

Hyperextension on fitball

And again exercise with the ball. If you have a fitball and you don’t like to visit the gym, then you are lucky again, there is an opportunity to replace hyperextension and strengthen the back straighteners. Everything is simple here, in the initial position of the hand behind the head, bend down, stretching the muscles of the back, then rise up and so on for several repetitions.

The exercise is very similar to the previous ones, but we change the angle of inclination a little. By changing the angle of inclination, the pros are able to shift the load on different muscle groups. You can accept it as a choice of a convenient option. Most likely there is no such simulator at home, but it can be found in any gym. And at home, you can do it lying on the floor. The dynamics will be less but you will still be able to work out the back muscles.

Pelvic lift

And again, the rise of the pelvis, I already talked about it at the beginning of the article. From a supine position, push your pelvis up and hold in this position. If everything is in order with the back and there is a desire to progress, then you can put weight on the stomach to complicate the exercise.

Breaks at work

And here we come to the most important advice in the fight against back pain in office workers. Be sure to take breaks every hour. Get up out of your chair and do some stretching. You can do inclinations, squat with arms extended forward. You can just get up, walk around and back to work if you are afraid that colleagues will look askance at you. But, on the other hand, do you want to avoid back pain or do you need colleagues not to look at you with a smile? Here the choice is yours, but remember that you and your colleagues will feel back pain. Recommended: . Good luck!

And the back is a common phenomenon for different groups and ages of the population. And the reasons for this can be completely different - neurological, orthopedic, rheumatological, vertebrological.

Introduction

One dose is not enough, they can only relieve inflammation, relieve pain, and the methods traditionally used in such cases will return the disturbing symptoms again after a while. In order to prevent stiffness in movements, the appearance of inflammation and pain, gymnastics for the spine is necessary.

More than one generation of doctors thought about what kind of exercises for the spine are necessary to prevent the occurrence of diseases of the cervical, thoracic and lumbar spine and joints and prevent their recurrence, what methods are applicable to alleviate the condition of patients. Dr. S.M. succeeded in this matter. Bubnovsky, who developed a set of exercises aimed at improving the joints and different parts of the spine, which can be performed independently at home.

According to Dr. Bubnovsky, exercises for the spine allow you to solve many problems of the joints and all parts of the spinal column by a non-surgical method. With the help of such simple methods, which are quite within the power of each of us, you can forget for a long time what pain is and, and pulling to other places.

Components of the methodology of Bubnovsky S.M.

The doctor's methodology is based on three main postulates:

Breathing exercises;
Proper nutrition and plenty of fluids;
Water procedures;

It is these three components, performed in combination, that allow you to achieve success quickly and painlessly.

Breathing exercises, proper nutrition, plenty of fluids and water procedures should be present in the life of a healthy joints and back on a daily basis, one should not replace or exclude the other. The main principle is consistency and systematic.

The essence of the methods of the doctor and the dignity of therapeutic exercises

The complex of exercises is designed in accordance with the age and anatomical features of the joints and the spinal column. It is aimed at a uniform load on all parts of the spine, which has a beneficial effect on the muscles, ligaments, vertebrae and joints. It is therapeutic exercises for the spine that provide blood flow to the muscles and tissues of the joints, provide them with elasticity, flexibility, mobility and tone. The set of exercises is designed for a gradual load on the muscles.

Advantages of therapeutic exercises Bubnovsky:

Accounting for all the features of the human body.
Uniform load on muscles, joints, vertebrae and ligaments.
Providing nutrients, oxygen to muscles and tissues.
Improvement of metabolic processes in tissues and muscles.
Providing a charge of energy, cheerfulness and good mood.
Increased mobility, elasticity, tone and appearance of joints, muscles, vertebrae.
Exercises can be performed independently at home.

A set of exercises Bubnovsky

The whole complex of Bubnovsky's exercises is built on a gradual increase in the complexity of exercises, on an even distribution of the load on all parts of the spine.

The main focus of therapeutic exercises:

Relaxation and arching of the back;
Stretching the muscles of the arms and legs;
Stretching of the spinal vertebrae, abdominal muscles;
Lifting the buttocks;
Foot training.

Rules for preparing for gymnastics

Preparation for gymnastics takes place according to the following rules:

The whole set of exercises should be done daily, but on condition that there is no malaise.
Gymnastics for the spine is performed on an empty stomach, after eating, at least 2 hours should pass.
Before starting gymnastics, it is necessary to warm up in order to warm up the muscles, for this you can knead the hands, lower leg, knees, etc. in a circular motion.
At the end of the workout, it is desirable to take a cool shower and rest for half an hour.
And only after that you can start the main activities, eat.
During the workout itself, drink as much liquid as possible.
Correctly, that is, deeply and calmly, breathe.

Description of Bubnovsky's exercises

Consider some of the exercises of Dr. Bubnovsky:

Exercises for the spine. To relax the muscles and vertebrae of the back, you need to get on all fours, leaning on 4 points on the surface (knees and palms) and relax as much as possible, as they say, “sag”.
Remaining in the same position, exhale as much air as possible from the lungs and arch the thoracic spine with an arc upwards, linger without inhaling in this position for 10 seconds, relax and repeat the exercise after a couple of seconds. Such an exercise is performed if treatment of the cervical and is required.
While in the same position, sit down on your right leg, pushing your left back. Stretch the muscles by pulling the left leg back and the right leg forward. Pain in the thigh muscles is a sign that everything is being done correctly. Such an exercise is performed if treatment is required for pinched nerve roots (chondrosis) and to relieve muscle spasm.
Without changing the starting position of the body, stretch the torso forward, arching your back, hold for as long as possible.

Exercises for the muscles of the abdominal cavity. Lying on your back, keep your hands behind your head. In this position, press your chin against the thoracic region and raise the shoulder blades as high as possible from the floor, repeat until soreness and tension in the abs.
Exercises for the buttocks. Lying on your back, place your outstretched arms under your buttocks, palms down. In this position, tear off the pelvic region from the floor to the maximum possible height. Perform at least 25 times. Then take the starting position and rest.
Leg exercises. In the supine position, while inhaling, raise the left leg alternately as high as possible, and then the right, while exhaling - lower. Such an exercise helps well for those who need treatment for the joints of the legs (,).
Standing with your toes on an elevated surface, and with your heels hanging down to the floor, hold on with your hands and “spring” your toes up and down. Exercise well complements the medical treatment of small joints of the foot.
They help well in warming up the muscles, improving the blood supply to the tissues, steps in place, while the knees need to be raised as high as possible to the navel itself.
Without changing the starting position of the body, with your arms bent at the elbows, inhale and lower your torso to the floor. On the exhale, moving to the heels, straighten the arms. Such an exercise is performed if treatment of osteochondrosis, spondylosis of the spine, intervertebral hernia is required.

conclusions

Thus, Dr. S.M. Bubnovsky and his developed technique for healing the joints and spine, took into account the following:

Three main components (exercise, proper nutrition with plenty of plain water and breathing) improve the medical treatment of diseases of the back and joints.
The doctor developed a set of exercises so that each section of the spinal column was involved in their implementation: cervical, thoracic and lumbar.
The doctor's methods are based on a gradual increase in the load on the thoracic, cervical and lumbar regions, muscle stretching and stretching of the vertebrae.
Doing exercises at home makes them convenient and accessible to everyone.
The treatment, supplemented by the therapeutic exercises of Dr. Bubnovsky, becomes more accelerated and successful.
The methods do not require additional equipment.

Attention!

Treating back and joint pain doesn't have to be exercise alone; the three components of gymnastics and the technique of Dr. Bubnovsky itself are not a guarantee of a cure for the disease, therefore the consultation of your attending physician and the medication prescribed by him are mandatory.
Do not be alarmed if the methods of a kinesiotherapist cause pain in the muscles and joints, this means that you are doing everything right.
Every day, increase the load and the time of charging.
In the morning or in the evening, do gymnastics, it's up to you to decide. The decision depends on when there is free time. However, many physical education teachers believe that it is worth doing exercises when a person feels cheerful and energetic. Such clocks are determined by the biological rhythms of a person and whether a person is an “owl” or a “lark”.
Joint implants.

Those who constantly practice the exercises of Bubnovsky S.M. note that they began to feel much better, and pain and stiffness in movements disappeared. That’s all for today, dear readers, share in the comments the exercises that helped you improve the condition of your spine.

It is difficult to imagine a person who does not have back problems: we spend half a day at the workplace, in the evenings we watch TV or sit in front of a computer monitor. Schoolchildren and students are forced to spend 8 hours a day at their desks.

A sedentary lifestyle negatively affects the health of the spine and leads to pathologies such as scoliosis, lordosis, kyphosis and other more serious diseases.

According to medical statistics, almost every person after 25 years of age has back problems, and osteochondrosis has become “younger” over the past decades - the age at which it is diagnosed has decreased from 50 to 30 years.

Spinal Stretching Exercises

One of the most effective sets of exercises for back health is stretching the spine. When the spine is stretched, the distance between the vertebrae becomes greater, resulting in less pressure on the deformed discs and nerve. Periodically performed stretching reduces back pain.

“When doing exercises at home, you should not be very zealous, move sharply, maximize the amplitude, especially if you don’t know exactly what condition your spine is in.”

Hanging on the horizontal bar

"Child Pose"

Lie face down on the floor. Place your palms on the floor directly under your armpits and push off while pushing your knees. In the intermediate position, you will be on all fours. Do not linger and lower your chest to the floor, while straightening your arms.

The body forms a triangle with the highest point at the pelvis. Touch the floor with your face, do not bend your arms, let them just lie on the floor. Gently come out of this position as soon as you feel tired.

"Cat"

Get on all fours and arch your back up as far as you can. Try to touch your chest with your chin. After a few seconds, bend your back down, the face rises up. Alternate up and down curls 10-15 times.

Stretch marks on the floor

Twisting

Switch legs and repeat the twist. Breathe freely. Perform 4-5 approaches.
Twist while exhaling.

Exercises to straighten the spine

"Parachutist"
Starting position - lying on your stomach. Raise your arms and legs at the same time and hold them in that position for as long as you can. If physical fitness does not allow, lift one limb diagonally.

"Basketball basket"

Lying on your back, lift your knees up and clasp your hands. Pull them towards you, at the same time stretch your head towards them. Execution time - 15-20 sec. Repeat 5-10 times.

"Table"

Breathing exercises

Breathing exercises are suitable as a warm-up before doing other exercises.

Exercises for violations of the statics of the spine

With violations of the static function of the spine, various curvatures include: scoliosis, lordosis, kyphosis, flat and round back, etc.

The main treatment for static disorders is conservative, it includes special exercises, massage, swimming. If the disease is acquired, the emphasis in treatment is on therapeutic exercises.

1. "Swimmer". Lie on your stomach, straighten your legs and keep them together. Stretch your arms in front of you and begin to spread them to the sides, imitating the movements when swimming. Perform the exercise at a moderate pace until you get tired, repeat 3-5 times.

2. Starting position - the back of the head, buttocks and shoulder blades should touch the wall. Alternately raise your left and right shoulder, then engage both shoulders.

3. Standing on the floor, join your hands in a lock on the lower back. Lean forward without arching your back, and lift the lock as high as possible. Do it at a slow pace.

4. Put your hands behind your back and press your palms to your shoulder blades. It's okay if it doesn't work the first time: lift them as close to the shoulder blades as you can. Pressing the hands to the back, reduce and spread the shoulder blades.

5. Lie on the floor with your arms parallel to your torso. Bring your legs together and lift them, try to throw them behind your head. Do the exercise slowly and carefully. Breathe freely, do not hold your breath.

6. Starting position - as in paragraph 5. Raise your legs brought together and perform scissors for 30 seconds. The closer your feet are to the floor, the harder the exercise. Repeat 3-4 times.

7. Get on all fours and raise your arms and legs diagonally (right hand at the same time with the left foot and vice versa) parallel to the floor. Pause at the highest point and pull the brush and toe to the sides. Then lower the limbs and repeat with the other diagonal. Repeat 5-7 times.

Gymnastics for the cervical and lumbar spine

Lower back exercises

Hanging on the horizontal bar

Hang on the bar and breathe evenly. Slowly pull your bent legs up and stay in this position for 15-20 seconds. Gently straighten up and repeat the leg curl 2-3 times.

Let your muscles rest for a few minutes between sets.

Flexion while hanging

As in paragraph 1, hang on the horizontal bar and slowly turn the pelvis alternately to the right, then to the left. Try not to strain your back.

"Bridge"

Circular movements of the hips

Standing on the floor, put your hands on your belt and begin circular movements with your pelvis, first to the right, then to the left. Repeat 5-10 times.

Neck exercises

1. Pressure. Sit on a chair, put your hands together and put them on the back of your head. Press your head into your palms and hold the position for 30 seconds. Do 2-3 sets.

2. Press your forehead against the palm pressed against your head. Hold the pose for 10 seconds and repeat 5-7 times.

3. Head turns. Sit up straight and alternately turn your head to the right and left sides. Perform 5-7 times.

4. Lower your chin to your chest and turn your head in different directions, as in paragraph 3.

5. Lie on the floor, rest your elbows and raise your head up. Hold the position for about 30 seconds, then you can move on to turning your head. Do the exercise slowly.

back problems- always a severe pathology, affecting the work of almost all organs and systems. To prevent their development, regularly perform exercises at home and try to keep your back straight after gymnastics.

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