Thanks to a healthy straight spine you cansay goodbye to frequent headaches, dizziness and prevent the emergence of other various diseases. If you regularly and systematically do exercises for the back and spine, cervical, lumbar and thoracic regions, develop flexibility, then you will feel a constant lightness in your body. Otherwise, spinal surgery cannot be avoided. So, what is necessary to perform exercises for the spine at home? We will understand in more detail.
The human spine consists of 33 vertebrae. Between themselves, they are connected by cartilage - intervertebral discs and a pair of upper and lower articular processes, and also fastened with the help of ligaments.
Each department has its own number of vertebrae:
Cervical spine slightly pushedforward, thoracic - back, and the lumbar region protruded slightly forward. Because of this flexibility of the spine, all internal organs are protected from any damage if a person makes sudden movements.
Each side of the spine has holes for nerves and blood vessels. A special channel that is formed by the vertebrae fills the spinal cord.
With a strong bend of one of the vertebrae occurshis dislocation from the general range. It constricts the blood vessel and pinches the nerve, causing it to numb. This phenomenon in medicine must be called subluxation.
The most susceptible parts of the spine are subluxation - cervical, thoracic and lumbar. As a result, teeth, eyesight, kidneys, thyroid gland, lungs, genitals, etc. suffer.
The vertical position of the spine was the result of the evolutionary formation of man. Initially, it should be located exclusively horizontally.
The first and easiest way to deal withcurvature of the spine - you need to sleep only on a hard surface. The horizontal position of the spine during sleep helps to evenly distribute body weight, relieve stress and remove tension from the muscles as much as possible, and also the nerves get rid of compression.
Thanks to a healthy, proper sleep, you will noticehow the liver starts to work better, the bowels work will be restored. Accordingly, the exchange processes in the body will speed up their work, because of which a person will lose excess weight faster.
In addition, on a flat hard surface a person gets better sleep and in the morning he feels rested and refreshed.
Exercises to strengthen the spine caneasy to do at home. Due to the correct posture, the load on the spinal column is evenly distributed and the risk of subluxation of the vertebrae, which we discussed above, is reduced. In addition, internal organs are not compressed and function optimally.
If a person suffers from scoliosis, then insomnia often attends, he has chronic fatigue, a depressive state and constant back pain.
Take a static position against the wall. It is necessary to touch her heels, calves, buttocks and shoulder blades. In this position, you must stand every day for 10-15 minutes.
You need to get on all fours, while arching your back for 2-3 seconds. Then return to the starting position.
Лягте животом на ровную поверхность, лучше все на gymnastic mat, palms are placed at the neck, but wider than shoulder level. Press your elbows to your body, forehead and forearms should be on the mat. In this position, it is necessary to bend the back back while inhaling, using your hands so that the lower abdomen remains pressed against the mat. At the same time tilt back. Hold the position for 2-3 seconds and take a starting position while inhaling.
Another exercise for the spine:it is necessary to take a prone position. Lie on your stomach, and stretch your arms along your body. It is necessary to arch the back so that the thoracic spine is arched. At the same time slightly raise the legs straightened.
Do spinal exercises withosteochondrosis is a must. However, it is necessary to start training only after the approval of the attending physician. Of course, it will help develop a set of necessary exercises. Often used we will consider.
Exercises for the spine with osteochondrosis:So lie down on a flat surface. Place one hand on your stomach and the other on your chest. Then slowly and smoothly inhale. Carefully ensure that the stomach is raised first, and after - the rib cage. And exhale slowly too. This exercise must be done 10 times in a row during the day for 3-4 repetitions.
Exercise 2:take a horizontal position and stretch your arms along your torso. Then, slowly, slowly, turn your head to the left. Ear to the floor. Then repeat these steps in the other direction. It is necessary to perform the exercise 3-4 times a day. If you feel severe pain when doing the exercise, it is better to temporarily abandon it.
Exercise 3: Sit comfortably in a chair.Slowly inhale and tilt your head forward so that your chin touches your chest. When inhaling, tilt your head back. Do the exercise as slowly as possible so that the muscles all stretch. At a time, you need to do up to 15 repetitions. It is recommended to perform the exercise 2-3 times a day.
Thanks to the implementation of therapeutic exercises, you can gradually restore the body after the thoracic form of osteochondrosis.
Performing this exercise to strengthen the spine will help to normalize the mobility of the ribs and improve the activity of the respiratory system.
Pick up a regular rolling pin or otherdevice. Wind a strong towel on top of it to get a roller about 10 centimeters in diameter. After that, take a horizontal position, and place the roller under the thoracic spine. Keep your hands behind your head. Proceed and slowly lift the top of the case. Roll the roller along the entire spine.
Thus, all areas of the spine will be evenly worked out. Exercise must be done 4 times. During the deflection be sure to take a deep breath, and on the rise of the body - exhale.
The author of the unique set of exercises is the well-known doctor, doctor of medical sciences and the founder of the modern kinesitherapy direction - Sergey Bubnovsky.
Exercises for the spine at homeaccording to his method are simple and effective. The doctor believes that the disease should be fought on the principle of "wedge-wedge" - to overcome the pain threshold. Sergey Bubnovsky recommends exercises for the spine at home, recommends following four rules:
Performing a set of exercises for the spine, you can keep under control your health and feel physically easy.
Exercises for the spine at home can be performed even if the pain does not allow to fall asleep. Often, a person subconsciously puts a pillow under his back, assuming a half-sitting position.
There are three exercises for the muscles of the spine according to Bubnovsky, which will help get rid of severe pain.
The number of repetitions depends only on your capabilities.
Of course, now it is difficult to imagine officeemployee who has no back problems. In the event of pain, a person subconsciously puts a soft object under his back to ease the pain. However, Dr. Bubnovsky recommends doing spinal exercises regularly. They can be done both at home and at work.
If you perform regular exercises forspine according to the method of Bubnovsky, then you can strengthen the muscles and permanently get rid of severe pain. Be sure to consult your doctor before starting workouts.
