Exercises for the spine at home

It's hard to imagine a person who has no problems with his back: we spend half a day at work, in the evenings we watch TV or sit in front of the computer monitor.

Schoolchildren and students are forced to spend 8 hours a day at school 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 "Younger" in recent decades - the age at which it is diagnosed, decreased from 50 to 30 years.

It would seem that the problem is easily correctable: you just need to exercise more, you need more vitamin supplements containing calcium. But experts argue that such a way of life is not a prevention of curvature and other diseases of the spine.

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

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

Exercises for stretching the spine

One of the most effective sets of exercises for the health of the back - stretching the spine.When the spine is stretched, the distance between the vertebrae becomes larger, as a result of which the pressure on the deformed disks and nerve decreases. Periodically performed stretching reduces back pain.

Visy on the horizontal bar

These are the simplest exercises for stretching the spine at home. Perform them better on a horizontal bar, the height of which exceeds your height, so you do not have to bend your legs. While you are in your arms, breathe smoothly, do not hold your breath.

There are no clear limitations on time, if you feel tired, drop to the ground and rest. Return to the bar should only after a respite. Vises on the legs upside down are performed in the same way, but are not recommended for people with poor physical fitness.

"The Pose of a Child"

Lie down on the floor facing down. Put your hands on the floor directly under your armpits and push, while resting your knees. In an intermediate position you will be on all fours.

Do not linger and lower your chest to the floor, your hands straighten. The body forms a triangle with the highest point in the pelvic region. Face the floor, do not bend your hands, let them just lie on the floor. Gently leave this position, as soon as you feel tired.

"Cat"

Stand on all fours and arch your back as far as you can. With your chin, aim to touch your chest. After a few seconds, bend your back down, your face rises. Rotate the folds up and down 10-15 times.

Stretch marks on the floor

Sit on the floor and spread your legs as wide as possible. Slowly lower the case to the floor, as far as the stretch allows. Stay in this position for a while, and just ascend slowly when you get tired or feel discomfort. The back should be straight during the whole exercise.

Twisting

The starting position as in the previous exercise. One leg slightly bend at the knee and turn the body towards it. The back remains straight. Put your hands on your knee or thigh, depending on how flexible you are. Change your foot and repeat the twisting. Breathe freely. Perform 4-5 approaches.

Exercises for straightening the spine

Parachutist

The starting position is lying on the stomach. At the same time, raise your arms and legs and hold them in such a position as you can. If physical training does not allow, lift one limb along a diagonal.

"Basketball basket"

Lying on your back, lift your knees up and wrap your arms around them. Drag them to yourself, at the same time, reach for them with your head. The lead time is 15-20 seconds. Repeat 5-10 times.

"Table"

Sit on the floor and rest on the back of the hand. Legs bend at the knees and take emphasis on the feet. From this position, raise the body parallel to the floor 15-20 times. Slowly perform lifts not worth it, but at the highest point, stop for a few seconds and proceed to lower the hull. One approach.

Breathing exercises

Standing on the floor, keeping your feet together, straighten your back and keep your head straight. Hands hang on the sides. Straighten your shoulders. With a deep breath, start lifting your hands. Snap them over your head and lower them back on exhalation. The back should be flat throughout the exercise. Do 5-10 breaths and breaths.

Exercises for violations of the statics of the spine

In case of violations of the static function of the spine, there are various curvatures: scoliosis, lordosis, kyphosis, flat and round back, etc. The main treatment of static disorders is conservative, it includes special exercises, massage, swimming. If the disease is acquired, the emphasis in treatment is made on curative gymnastics.

1. "Swimmer". Lie on your stomach, straighten your legs and keep them together. Pull your arms out in front of you and start spreading them to the sides, simulating movements when swimming. Do the exercise at a moderate pace, until you get tired, repeat 3-5 times.
2. The starting position - the back of the head, buttocks and shoulder blades should touch the wall. Alternately raise your left and right shoulder, then use both shoulders.
3. Standing on the floor, join hands in the lock on the lower back. Lean forward, without bending your back, and lift the lock as far as possible. Perform at a slow pace.
4. Put your hands behind your back and press your hands to your shoulder blades. It's okay if from the first try it does not work: raise them as close to the scapula as you can. Pressing the wrists to the back, reduce and dilate the shoulder blades.
5. Lie on the floor, hands are parallel to the body. Keep your legs together and lift them, try to tilt your head. Exercise slowly and carefully. Breathe freely, do not hold your breath.
6. The starting position is as in paragraph 5. Raise the legs together and perform the scissors for 30 seconds. The closer your legs are to the floor, the harder the exercise. Repeat 3-4 times.
7. Stand on all fours and lift your arms and legs diagonally (right arm simultaneously with your left leg and vice versa) parallel to the floor. Hold at the highest point and drag 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

Exercises for the lower back

Visy on the horizontal bar

Hang on the crossbar and breathe smoothly. Slowly pull the bent legs up and hold for 15-20 seconds. Carefully straighten and repeat the bending of the legs 2-3 times.

Bending during a hanging

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

"Bridge"

Lay down on the floor, put your hands along the trunk. Bend your knees to raise the pelvis up, leaning on the feet. Hands and neck remain in place. Slowly lower the case down and repeat the exercise 10-15 times.

Circular movements of the hips

Standing on the floor, put your hands on your waist and start circular movements with a basin first to the right, then to the left. Repeat 5-10 times.

Exercises for the neck

1. Pressing. Sit on a chair, join hands and put them on the back of the head. Press your head in the palm of your hand, hold the position for 30 seconds. Do 2-3 approaches.
2. Push your forehead against your head. Hold the pose for 10 seconds and repeat 5-7 times.
3. Turns of the head. Sit straight and turn your head in turn 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 step 3.
5. Lie down on the floor, rest your elbows and lift your head up. Hold the position for about 30 seconds, then you can go to the turns of the head. Exercise slowly.

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