How to straighten the spine at home?

Methods for equalizing the spine

Curvature of the spine develops due to congenital anomalies of the skeleton, muscle muscular weakness, neurological and metabolic disorders, and infectious diseases.

The most common change in posture appears in scoliosis, pathological kyphosis or lordosis, which are formed mainly in childhood.

Progression of the disease not only leads to an anatomically incorrect position of the spinal column, but also causes disruption of the internal organs.

Ignoring the problem creates conditions for the appearance of disability, imposing restrictions on motor activity and impairing the quality of life. To prevent back pathology, you need to know how to straighten the spine and eliminate its further curvature.

The first step is the diagnosis of the curvature of the spine

To correctly navigate the causes and severity of the violation of posture, you need to see a doctor for the diagnosis.

Usually, the patient is given a radiological examination of the spine in a straight and a lateral projection to determine the direction and degree of curvature in one or another vertebral column. The most common pathology is located in the thoracic and lumbar spine, the cervical region suffers much less often.

A healthy spine in the lateral projection has physiological curves (kyphosis and lordosis), an increase in the angle of which leads to a curvature of the vertebral column.

The disease is of several degrees:

• first - the deviation of the axis does not exceed 10 degrees;
• the second - the deviation of the axis is 11-25 degrees;
• the third - the deviation of the axis corresponds to 26-50 degrees;
• the fourth - the deviation of the axis reaches more than 50 degrees.

Pathological kyphosis and lordosis, scoliosis cause disruption of the internal organs

In the diagnosis of the third and fourth degree of scoliosis, magnetic resonance imaging (MRI) is prescribed, which reveals protrusion and herniated intervertebral discs, which are often formed with a significant curvature of the vertebral post.

The second step - the definition of treatment tactics

Timely appeal to a specialist and the implementation of his recommendations increases the chances of complete straightening of the spine.

It should be remembered that the formation of a correct posture can be achieved during the period of growth of the skeleton, which ends in 20-25 years.

After this age, the bones, muscles and ligaments become less sensitive to any procedures for correcting the back, which significantly reduces the effectiveness of treatment in adult patients.

At the first and second degree, alignment is performed with conservative therapies, such as exercise therapy, stretching, massage, physiotherapy. Far-onset cases of the disease require an operation to prevent the progression of pathology.

Physiotherapy

Physical therapy for therapeutic purposes is a set of metered exercises that are aimed at straightening the spine and fixing the result.

Classes can be conducted in special groups with health-improving institutions or at home.

Regardless of the method, exercise therapy should be prescribed by a doctor and under his control to achieve a good therapeutic effect, as well as prevent complications.

Apparatus for spine alignment

A simple and affordable set of exercises for the alignment of the spine.

1. Pose "emphasis" - stand at the wall, rest in it with your hands. Press your palms on a hard surface until you feel the tension of the back muscles in the thoracic region. The number of approaches is 3, the number of exercises is 15.
2. Accept the "frog" pose - lying on your stomach bend your legs and wrap your arms around them in the area of ​​the feet. Drag your fingertips to the top of your head until you feel the tension of your back muscles. Do the exercise 10 times.
3. Take the pose "soldier" - in the standing position straighten your back, place your hands along the trunk. Slowly lower your head down, touch the sternum with your chin and simultaneously rise on your toes. Do 2 sets of 12 exercises.
4. Pose "lock" - standing straight, start your hands back, link your fingers. Pull your hands down, and head up until you feel a sprain. Do 4 sets of 6 exercises.
5. If there is a bar, hang on it every day for 15 minutes.

Also read:How to correct the curvature of the spine?

Exercises for straightening the spine according to the Japanese method for performing at home.

1. Roll a terry towel into a roller 40 cm long, 10 cm wide. Fasten with a rope.
2. Lie down on the floor, place the roller under the waist.
3. Legs spread apart and tilt the feet to each other until the thumbs join.
4. Hands pull the head, laying on the floor with the palms down. Connect the little fingers.
5. Lie in this position for 5 minutes.

The first results of treatment appear after 4-5 weeks of daily sessions. Training should be done regularly.

Extension of the spine

Straighten the spine with traction on special tables or simulators. This method of therapy is used at the second and third degree of curvature, which threaten or lead to the formation of protrusions and intervertebral hernias.

Due to the dosed stretching, the spinal column acquires anatomically correct position. This eliminates muscle spasm, infringement of nerve roots, pain syndrome in the back area.

During the period of treatment and after it, you constantly wear belts or corsets depending on the extension of this or that part of the spine.

They keep the back in the correct position after the procedure, which helps to fix the positive effect.

Corset for straightening the spine

Belts or corsets are structures made of fabric, reinforced with plastic or iron inserts and equipped with belts.

The device fixes the spine as a whole or in a certain department, which has a favorable effect on the muscle tone in the field of pathology, innervation and circulation.

A bandage for fixing the correct posture should be worn constantly, it is allowed to take off during the night sleep.

Other treatments

Conservative therapy for straightening the spinal column includes the appointment of massage and physiotherapy (magnetotherapy, ultrasound, electrostimulation, paraffin applications).

Due to mechanical and physical effects on the soft tissues of the back, relax spasmodic muscles, metabolic processes, blood flow and nerve conduction are normalized, decrease painful sensations.

The reflex action on the skin receptors improves the general condition, activates the work of the central nervous system, mobilizes the internal forces of the body to fight the disease.

The correct posture when working at the table is indicated in green

To improve the effectiveness of treatment normalize the diet. Food enriched with dairy products, fresh vegetables, fish, low-fat varieties of meat. Recommend walking tours, aqua aerobics classes, swimming in the pool and natural reservoirs, cycling.

In advanced clinical cases, an operation is performed that involves fixing the vertebrae with metal staples or aligning the back with implants.

The price of surgical intervention is quite high, and the procedure can cause complications and requires a long recovery period.

The third step is the consolidation of the results

After achieving positive results, it is necessary to maintain the health of the back.

Elementary rules, such as maintaining proper posture when walking or while working at the table, wearing comfortable shoes, sleeping on orthopedic mattress, proper nutrition, exclusion of hard work and lifting weights contribute to the preservation of the parvial position the spine. Do not give up regular physical activity and exercise gymnastics. They must become permanent companions in everyday life. No less important is the annual preventive medical control for the timely detection of abnormalities in the health of the spinal column.

Before people suffering from the curvature of the spine, there is often a question whether it is possible to straighten the back without resorting to surgery. It is impossible to give an unambiguous answer.

Much depends on the patient's age, the specificity of the disease and the severity of the pathology.

However, with timely access to a doctor and complex therapy, chances are great to restore health to the spine and anatomically correct position of the back.

A source: http://MoyaSpina.ru/raznoe/metody-vyravnivaniya-pozvonochnika

Straighten the spine: is it possible and how?

What to do with curvature of the back? Unfortunately, this is one of those pathologies where prevention is much easier than treatment.

To get rid of the pain and neurological symptoms, drugs will help: nonsteroidal anti-inflammatory, analgesic, muscle relaxants. However, one should not deceive oneself, drugs can not cope with the curvature itself.

Diseases of the joints, including intervertebral discs, we get, incorrectly moving. And they can be cured only with the help of restorative motor activity. This includes therapeutic gymnastics, exercises with stretching machines, orthopedic belts and corsets.

One of the most effective methods of straightening is swimming in the pool. The water column supports the person, distributes his kilograms evenly. Swimmer movements help to increase the distance between the vertebrae, stretch the back.

Medical

Physiotherapeutic procedures will help to cope with the curvature:

• magnetic treatment;
• electrical stimulation;
• applications with paraffin.

During physiotherapy sessions, tissue metabolism, blood circulation and the work of nerve endings are improved. Disappear pain, intervertebral discs again get enough nutrients. However, physiotherapy on the background of exercise therapy remains an auxiliary tool.

In advanced stages, when the curvature strongly affects the quality of life, a surgical operation can be indicated. Its cost is high enough, the result is not 100% guaranteed, and the rehabilitation period is long.

However, medical complexes and clinics have their advantages. So, here you can find special simulators for those suffering from curvature.

Similar procedures are performed only by an experienced orthopedist, in home exercises they are unacceptable.

One of these simulators is Yevminov's board. On it, the human body is at an angle, and the spine extends under its own weight. For the treatment of the cervical region a special band is useful, but the specialist must help the patient to use it.

Such orthopedic devices are useful not only because they directly fix the ridge. Their benefit is also in the fact that their wearing reinforces the habit of keeping your back straight. However, wearing corsets for a long time does not follow, it can worsen the condition of the dorsal muscles.

At home

We propose the following simple complex of exercise therapy, answering the question, how to align the back:

1. Lean on the wall with your hands. Press your palms until you feel the sternum muscles stiffen. Three approaches, each for fifteen repetitions.
2. Take the position of the "frog". Lie down face down, bend the lower limbs and take them by the palms of your feet. Pull your toes to the side of your head until you feel how your spinal muscles tensed. It will be enough ten repetitions.
3. Accept the "soldiers" pose. Stand up, straighten the spine, lower the upper limbs along the body. Smoothly lower your head, trying to touch the chin of the thoracic part, and at the same time rising to the toe. Enough of two approaches, in each - a dozen repetitions.
4. Fasten the palms of your hands to the lock behind your back. In this case, stand flat. Pull your connected palms down and your chin up. Feel how stretched spinal column. Four approaches, six repetitions in all.
5. Do fifteen minutes on the bar every day.

Vis on the crossbar

Japanese traditional gymnastics also knows how to correct scoliosis:

1. Make a roller from a terry towel. Tie up something so that it does not fall apart. The width is about ten centimeters.
2. Lie on a flat surface, placing the roller under the lumbar region.
3. Take your legs apart, without bending them at the knee joint. The feet must touch with their thumbs. If it is not possible to fully occupy such a pose, accept the most similar - if possible.
4. Upper limbs stretch in the opposite direction. Touch the little fingers to each other.
5. Remain in this position for several minutes.

Japanese stretching

Safety precautions

To pick up a complex of medical gymnastics correctly can only the doctor-orthopedist.

Regardless of the chosen technique of exercises, the instructor for exercise therapy should supervise the first lessons.

At least once a month, you should visit the attending physician to monitor the dynamics of changes.

Observe the following safety rules when exercising exercise therapy:

• Do not start training if your back hurts;
• Do not exercise if you feel bad overall;
• Avoid sudden movements, move smoothly;
• if discomfort occurs during the exercise, stop doing it;
• If the same movement brings unpleasant sensations, discard it in principle;
• Tell any painful feelings to the treating doctor.

Observing all these rules, remember that even in exercise therapy the principle of load growth is one of the main. If you do not make an effort, there will be no therapeutic effect and result.

Another requirement is regularity. Engaging only occasionally, you will not achieve any effect. The back should constantly experience stretching.

Visible by the naked eye, the result of the lessons will be visible only after a few months.

But this can not be stopped - you need to continue your studies until the full correction.

Prevention

However, this does not always work in modern conditions. So, a huge number of people are now engaged in sedentary work. Bending in front of the monitor screen, managers spoil their own back.

Listen to the following preventive recommendations, so that you do not have to worry about fixing your back:

• Buy an office chair with adjustable height;
• While at home, during the sitting, you should keep your feet in a raised position;
• Do not lay lower extremities, feet in a crossed posture, this increases the load on the lower back;
• keep the monitor and TV at the same height with the eyes and straight ahead, so as not to strain the cervical section;
• buy only those models of shoes, which slightly raised the heel and enough space for your fingers;
• give up tight shoes, wear shoes with "studs" only on special occasions;
• discard excess weight, give up harmful food;
• sleep on a bed of medium stiffness, ideally on an orthopedic mattress;
• The neck during night rest should be on one line with a vertebral column;
• wear backpacks only with an evenly distributed load inside;
• at least exercise or go for walks;
• visit the swimming pool;
• balance your diet;
• Do not wear bags on one strap, especially heavy ones;
• Check for scoliosis with a doctor if you have negative symptoms.

If you managed to cure the disease, remember that relapses are always possible. Diseases of the musculoskeletal system are difficult to treat.

And if you do not pay attention to prevention, they can quickly return.

Prevention rules should enter your life as good habits if you do not want to treat scoliosis again.

A source: https://prospinu.com/bolezni/skolioz/kak-vyprjamit-pozvonochnik.html

Exercises for the spine without leaving your home

Smooth backbone - this is, probably, the dream of every person. From childhood to today, we diligently damage our posture.

The fact that stooping skewed figure is ugly is obvious to everyone, but not all conduct a direct connection between the posture and their physical as well as spiritual health. And this connection is obvious.

That's why exercises for straightening the spine are important triple, and you just need to try to allocate at least 15-20 minutes on them within your extremely short working schedule.

The importance of exercises for straightening the spine

1. The long irregular posture affects the vital functions of the internal organs
   For example: after a dense dinner, sit down immediately at the computer and bent over in the lower back and hunched over, plunge into such an interesting and real life for you. What will you feel in a couple of hours, except for the phenomena of cervical osteochondrosis - the tension of the occipital and cervical muscles?
2. In the beginning, you may have a sore in the right side, then intestinal or stomach cramps will begin. This is not surprising: with a wrong posture, you bent the bile ducts. This led to stagnation of bile and digestive disorders. If such a seat after eating for you is the norm, then get ready soon for a bouquet of diseases of LC: olecystitis, cholelithiasis, gastritis, an ulcer
3. An hour later you will feel a strange gasp: there is a feeling that the undigested food presses against the diaphragm and prevents breathing.
   In fact, in addition to the severity in the stomach, you literally do not have enough air: crooked stooped posture of the rib and arched chest thoracic spine provide a third smaller amount of inhaled air for a third than with an even liberated posture
4. And after a while suddenly feel a sense of fatigue and indifference and no working capacity - just a desire to sleep. This means that your curve of the spine literally "cut off oxygen" in the brain: the wrong incomplete breathing resulted in insufficient oxygen supply to the blood, which caused oxygen starvation of all bodies
5. If you still have cervical osteochondrosis, which in itself worsens the blood supply to the brain, then definitely we can conclude that a prolonged sitting in the wrong posture for a person with problems in the cervical region is easy killer!
6. The long irregular position of the spine affects the state of the human psyche
   This is actually proved in the previous example: due to improper breathing and blood supply, the active activity of the brain slows down. Developed apathy, quickly turning into depression.

Ancient people replaced the dull word "psyche" with a more understandable "spirit". Indeed, it is more suitable here: "spirit" is a modified root of the words "breath "soul".

Correlation of correct posture and internal state

Sit down. Lower your shoulders and head, bend your back, lower your arms limp - and after a while your spiritual state will come in line with the physical. It will be depressive, there will be feelings of hopelessness and indifference to everything.

Now lift your head, straighten your shoulders, and do not just straighten it up, but open it up so that the shoulder blades are down.

Straightening your back, raise your hands, while breathing in full breast and look up, into the sky, into space, into the eyes of the Creator - even if you have a normal ceiling above you.

Feel yourself as part of the universe, dissolving in it and performing a joyous feeling of oneness with the world and love for it.

The above exercise is an example of spiritual auto-training, which can be practiced twice a day: in the morning for "charging" for the whole day and in the evening to relieve fatigue. In the evening exercise can be performed lying down, completing it with complete relaxation of the whole body.

In addition, there are exercises for correcting the very posture itself, which can be performed at home.

Straighten the spine, do not overdo it - do not smooth out all of its natural lateral bends.

Tests for checking posture

Before you start, do two tests:

Test for the presence of scoliosis:

Stand up straight, with your hands down. Scoliosis is indicated by such signs:

1. One shoulder above the other
2. Hands that visually appear to be of different lengths
3. Twisted backbone line on back
4. The costal and humerous humps
5. Chests on chest

In this case, you need exercise therapy, which should be prescribed by an experienced vertebrologist, and it is necessary to conduct it, at least the first test exercises, not at home, but at the clinic

Test for lateral bends and correct posture:

• Stand up, leaning your back against the wall so that the back of the head, shoulder blades, buttocks and calves of the legs touch. This posture corresponds to the correct posture
• If at some point there is no contact, then it is this group of muscles responsible for the given point, it is necessary and to develop
• Try to move away from the wall, maintaining this posture. If it requires a lot of muscle tension and is given with difficulty, then your muscles are weakened: you too often stay in a relaxed pose

Exercises for the spine at home

1. Having brought a gymnastic stick behind your back at the level of the shoulder blades, keeping your hands by its ends, turn the body to the left and to the right as far as possible with each turn (only 10-15 in each direction)
2. We try to put a stick over the head on the back as low as possible. If it's hard, make more grip. Performing 10 times
3. Isometric exercise - without movements, but with effort: we try to move the wall, leaning against it with our hands
4. Leaning your hands on the table, bend your arms in the elbows at 90 °. Raise each leg alternately so that along with the body it is parallel to the floor, holding this position for a few seconds, Repeat 10 times for each leg
5. Raising hands with dumbbells alternately above your head and ahead of yourself: the rise is combined with inhalation. We start with 10 times and a small weight, kg, then gradually increase the weight, bringing the number of repetitions up to 30 times
6. Resting the straight hands and toes of the feet on the floor, we stretch the body into the "string straining the muscles of the abdomen, buttocks and legs. Hold position as much as we can
7. To train your posture, it is very useful to wear a book on your head. Try to walk with her around the room, go down on your knees, climb a chair - so that the book does not fall

A source: https://ZaSpiny.ru/skolioz/vipryamleniye-pozvonochnika.html

Beautiful posture in our hands!

How to straighten your back at home?What it is necessary to do, that the backbone was not ill and leveled? These questions are asked not only by mothers in the interests of their child, but also by girls and boys.

Beautiful posture is always in fashion. Agree that the uneven back is not very attractive. In addition, it is harmful to health. With a stoop, not only does the back suffer, but also the thorax, the lungs. Parents from early childhood tell us that you need to keep your back straight.

Even now, in quite an adult age, many are still slouching. But this is not such a big problem. And at the age of 26, you can correct, align your posture.

Back problems

Over the past 3 years, it has been found that there are more problems with the spine in people. Uneven posture, to put it mildly, does not affect him very well. To a large extent this problem concerns children. It is their problems with the spine that often occur.

This can not be delayed. Of course, it is better to solve such a problem at an early age. Then the child, maybe, quickly enough to get used and will not begin to stoop any more.

As a rule, most people think that it is enough to sit flat and not to sleep on a soft bed. This is also included in the list of "how to strengthen the spine" or "correction of posture."

And also need to do a series of exercises and attend a massage. There are sanatoriums that deal with this problem.

But unfortunately, not everyone has the opportunity to visit them for various reasons.

In this article we will suggest you straightening your back at home. Before you start doing the exercises you should consult with the doctors. To avoid the desired result. That is, not to hurt yourself.

Strengthen the body leveling the posture

How to straighten the posture at home? We have already talked about keeping the backrest flat and not lying on very soft surfaces. A soft bed is, of course, convenient, but it is a credit to the spine.

Remember all exercises can not be done with sharp movements.

So, let's move on to the exercises. We put the feet on the width of the shoulders, we raise the arms to the sides. Make crossed slopes. Repeat 5-6 times. We lay our hands on the belt and make turns. Turn as far as possible.

For the next exercise, we need a rug. We get on all fours, move forward, at the same time we lower the chest to the floor. We make a deflection. In the same way, we slowly return to the starting position. Repeat 5 times.

In a word, we make a birch tree.

Again, get on all fours and stretch the left hand forward, and the right foot back. Then, on the contrary, the right arm and the left leg. We do this exercise 5-6 times. Then we lay down on the back and stretch out, then lie for about a minute without moving.

And also many people are interested in the issue of straightening the spine. For this, there are a number of exercises, special therapy and various techniques. There are special devices and corsets.

How to straighten the spine at home? Even at home - it is quite possible. We stand facing the wall and rest our hands. Now we press ladoshkami on the wall so that the tension of the back in the thoracic region is felt. Exercise is done 15 times for 3 approaches.

We stand straight, hands along the trunk. When lifting on toes, let's lower our head down and touch the chin with our chest. This action is repeated 10 times in 2 approaches. Now we lay down on the tummy, legs bend at the knees, clasping them with their hands. We pull the legs to the crown of the head. So, we repeat 8-10 times.

Do not forget that you need to rest for a minute.

After that, sit down on your feet, level your back. Then we put our hands behind our backs and hold ourselves by the palms so that our hands are locked in the "lock". Raise your hands up. Repeat the exercise 5 times for 4 approaches.

Now we lay down on the floor, hands lie on a hill not more than 3-5 centimeters. Put your chin in your hands. In this position, we lie about 10 minutes. This exercise can be done 2-3 times a day. If you can go to the horizontal bars - it's great. For 10-15 minutes, hang on the bar.

This complex should be dealt with more than one month, and approximately 3-4. After that you will need to undergo a checkup to see how much it helps you. Then change the load or even a set of exercises, therapy.

As a result of such exercises, we get not only a beautiful posture, an attractive back, but also a strengthened spine.It is worth thinking about your health and starting to do something. A strengthened set of exercises brings a lot of positive, useful consequences.

Of course, moms do not always think about themselves and this is quite natural, but they do not need to throw themselves too. You have the child alone and in case of some misfortune he will remain helpless. In our time there are many young mothers. At such a young age, you should not forget about yourself.

But do not overdo it and pay a lot of attention. Then there is the risk that you will not be attentive to your baby. This often happens with very young mummies.

A source: http://drpozvonkov.ru/pozvonochnik/habitus/krasivaya-osanka-v-nashix-rukax.html

How to straighten your back correctly?

Direct posture is a very important factor preventing the development of a variety of diseases of the spine. At the same time, the overwhelming majority thinks about their health condition only after the appearance of painful sensations in the spine, hump growth, or simply curvature.

Unfortunately, the health lost in youth and youth can not be fully restored, but this does not mean that you need to drop your hands and put up with the present state of affairs.

In fact, you can straighten the posture, but this requires a lot of effort to make walking with a straight back become a habit.

In this article, you will learn why there are problems with the back and how to deal with them.

Ideally, the muscular corset should support our spine so that the right and left sides of the trunk are symmetrical, while the person does not feel stiffness in the movements and discomfort in the back area during walk.

Absolutely healthy back has two natural deflections - in the zone of the waist and neck, they are small, so while moving allow a person to amortize and soften the striking force of steps that could injure the back, without these natural deflections.

Correct position of the body when walking suggests:

• Embroidered stomach;
• Straightened breasts;
• Symmetrical and developed shoulders;
• Raised chin.

But, unfortunately, it is extremely rare to find a correct posture. Usually, each person has his own way of holding on while walking.

In this case, several characteristic signs of an incorrect position of the spine can be distinguished:

• Kyphosis - curvature of the back in the thoracic region. Externally manifested as excessive roundness of the spine in the scapula;
• Scoliosis - lateral curvature of the back. As a rule, in people with this defect, the scapulae are located at different heights;
• Stoop - the position of the body, in which the shoulders are maximally advanced;
• Lordosis - excessive deflection in the lumbar region, as a result of which the stomach moves forward.

If you do not straighten the position of the body in time, the consequences can be the most sad, because the curvature in the spine can be reflected not only on the work of the musculoskeletal system, but also other systems:

• In scoliosis, people often suffer from arrhythmias and pain in the diaphragm;
• Because of stoop, lung capacity decreases significantly, which leads to weakened breathing and poor health;
• An incorrect and disproportionate load can lead to the appearance of seals in the muscle tissues, resulting in a hump in the thoracic region;
• Often, with curvatures, there are pains in the back, frequent dizziness, runny nose and even insomnia. Such symptoms arise due to impaired blood circulation in the tissues adjacent to the spine, which leads to compression of the nerve endings.

How can I straighten my back?

Before answering this question, it is necessary to understand the reasons for the appearance of stoop and curvature, due to which it will be possible to get rid of habits that are detrimental to health:

• Many hours of work before the computer. If the monitor is located below the eye level, the person must constantly bend. Thus, it forms an incorrect habit that affects posture;
• Being in a "banana" position watching movies or reading. Leads to the development of stoop and later to curvature in the spine;
• Lack of physical activity. If the muscles are not loaded, this will inevitably lead to a weakening of the muscular corset supporting the spine;
• Constant stay in the "posture of a loser." It often occurs with prolonged depression and leads to problems with the musculoskeletal system;
• Too stiff or soft bed. Obese people sleeping on a soft bed, unconsciously increase the deflection in the lower back, which leads to the development of kyphosis or lordosis. The same problem lies in wait for thin people sleeping on too hard surfaces.

In fact, this is far from being the whole list of causes that lead to disorders in the functioning of the musculoskeletal system.

The most common are also the following bad habits:

• wearing shoes is not in size;
• carrying heavy bags on one shoulder;
• myopia;
• injuries;
• amyotrophy;
• excessive loads, etc.

To forget about problems with the musculoskeletal system, once and for all, special exercises that can be performed even at home will help. How can I straighten my back in a week?

In cases where there are no significant problems with the back, use a special complex of several exercises that will get rid of distortions and prevent the development of many diseases:

• As much as possible, straighten up and position your legs together. Then take a breath and start lifting your straight arms up. Hold in this position, then make an exit and tilt the body forward. Maximize the back and straighten again. Repeat the manipulation 8-9 times;
• Go down on your knees and lean on your hands, straightening the spine in the neck and waist. Then make a deflection in the lower back. Then calmly return to its former position. Repeat at least 10 times;
• In the supine position, place your hands along the body. Then lift the head and legs up, maximally straining all the muscles. Do this at least 10 times.

To straighten the posture, it is advisable to do all these exercises at home at least three times a week. Thanks to this, the back muscles will get stronger, and you will get rid of the habit of stooping.

How can I straighten my back in scoliosis? Unfortunately, the curvature of the spine can be corrected as soon as the stoop, it is impossible.

However, professionals have developed several effective exercises for correct straightening of the back at home, thanks to which it will be possible to improve the condition of the spine:

• Standing try to fold your arms behind your back so that you get a "lock". At the same time, strain the muscles of the arm and back as much as possible, and then change the position of the hands;
• Sit on your stomach, hands in front of you. Then start pulling your hands and feet off the floor so that your body looks like a bow for shooting;
• In the standing position, grasp the lower back with your hands, then make the maximum deflection forward. Through this exercise, you can stretch the muscle corset, thereby strengthening it;
• Sitting on a chair, fold your hands on the back of your head and make a deflection in the lower back. Hold for 5 seconds in this position.

Thanks to this simple complex and regular massage, it is possible to significantly reduce pain in the back area by strengthening the muscles and maintaining the spine in the correct position.

How can I straighten my hump on my back?

Since the hump is most often formed due to muscle overstrain, you can get rid of it only by doing the following:

• Sign up for a massage, as well as physiotherapy;
• Take a course of manual therapy;
• Regularly make baths with the addition of aloe juice;
• Apply salt compresses to the seals;
• Use an orthopedic mattress and pillow;
• Visit the pool 2-3 times a week.

Now you know how to straighten your back at home without resorting to radical methods.

The methods suggested in the article will certainly help to get rid of the problem and significantly improve the state of health in case of an accurate definition of the causes of stoop and curvature. However, it is always worth remembering that the best method to fight the disease is its prevention. Try to follow your posture and maintain your back muscles in tone.

Strong to you health and well-being!

A source: http://mjusli.ru/zhenskoe_zdorove/other/kak-vypryamit-spinu

Advice for bone caries: 2 exercises that straighten the spine

Good posture, the spine with the right natural curves, as you know, is a guarantee of good health. However, how few people can boast of this! Often asked how to correct various pathological curvatures of the spine - scoliosis, kyphosis, lordosis.

Basically questions are asked by parents who ask for advice on how to help their children.

Adults usually do not ask about such problems, apparently believing that it is too late to help them - the skeleton has been formed for them long ago and is already too hard to somehow influence it.

However, it is not. Observant people, of course, notice how the posture worsens and the legs of many elderly people are deformed, and the rigidity of the skeleton is not a hindrance. Hence, the skeleton at any age can actively change. And in what direction, depends on the conditions that we will offer him.

About what measures can be taken independently to correct various curvatures of the spine, we'll talk today.

Exercises from scoliosis

Scoliosis is a lateral curvature of the spine, which is possible in all its departments and in any direction.Already in the initial stage of the disease, the internal tension in the vertebral bodies and discs sharply increases. The spine becomes rigid, inflexible.

Pathological processes develop at an accelerated rate. The possibilities of the spine to resist various overloads are reduced. For this reason, it is impossible to conserve or stop the development of scoliosis, the disease progresses to a very old age.

In Fig. 1 shows a left-sided lumbar scoliosis.

The lumbar spine is curved to the left, on the left at the waist the muscles are hypertrophied, on the right - practically absent. This distribution of muscle mass also enhances the visual perception of the defect.Where did the muscle asymmetry come from?

If he goes, runs, sails, goes in for sports, the difference in loads increases many times. So, to treat such a curvature with sports and ordinary physical education is senseless, moreover - it is harmful.

Scoliosis will only increase!

Traditional methods- physiotherapy exercises, sparing conditions of life (children, for example, are offered to do lessons on the stomach), corsets, mattresses cast in the shape of the body -ineffective, and sometimes just akin to sophisticated torture. Well and still surgery. I saw and treated children after surgical interventions. The results are not just zero, but tragic.

The usual practice manual therapists - to try to straighten the spine, using a standard set of techniques, unfortunately, also does not achieve its goals. The spine straightens at best for several hours, then comes to its original state.

What can be done by ourselves without recourse to specialists?

1. To create for the patient such conditions that most of the time the spine is in a state of counter-flexion.

2. Take all measures to align the muscular system.

Both can be successfully implemented by constantly performing the following exercises, or rather, taking certain therapeutic postures.

The pose for the treatment of lumbar scoliosis (Fig. 2).

The patient sits, placing a book under his left buttock. The lumbar spine is curved to the right, the muscles on the left relax, on the right strain.

The thickness of the book (or other suitable object) is chosen based on the amount of deformation of the spine, the age patient, pelvic width and fatty deposits on the buttocks and varies from 1 cm for a child up to 5-6 cm for a well-fed women.

The seating time for schoolchildren and adults is constant. This means - so it is necessary to sit in class at school, at home and in general always and everywhere, until complete recovery. Children 4-5 years old with a small scoliosis is enough and half an hour of sitting a day.

In this case, you can use the poses shown in Fig. 3 (at a party) and rice. 4 (on the beach, picnic or in the gym).

On an armchair or a sofa it is convenient to sit, having substituted the book instead of the book. It turns out extravagantly and is not associated with treatment at all. On the beach, on the lawn, you can bend two legs. Sitting in such poses, you can lean your right shoulder on a suitable support - the back of the chair, the wall, the trunk of the tree ...

All poses are given for left-sided lumbar scoliosis, with right-sided - exercises should be performed in a mirror version.

With a lumbar scoliosis, a posture with a reverse bend can be occupied standing (Fig. 5).

For this, the body must completely rest on the left leg, the right one slightly bent, the right half of the pelvis down.

Those who suffer from lumbar scoliosis, it is important to remember that while sitting and standing, he unconsciously adopts a pose that is convenient for scoliosis, that is, a mirror curative one. So watch yourself and take the right pose.

Well, what about the muscles? Even with complete recovery of scoliosis, muscle asymmetry remains, which some time later easily leads to the return of scoliosis. Therefore, for the development of atrophied muscles, I propose to perform two exercises on a regular basis.

Exercise 1(Fig. 6).

Press the right hand on the fixed support, while the muscles of the right side of the waist tense. Recommended exercise mode: 2 seconds - pressing, 1 second - rest. In light cases, 1 series of 10 clicks is performed, in heavy cases - 2-5 series.

Exercise 2(Fig. 7).

Lying on his left side, slightly bending his left leg. The left arm under the head, the right one rests on the couch. The body is slightly tilted forward, the straight right leg is raised up and slightly retracted.

You can resort to the help of relatives: the assistant presses on the foot in the ankle, and the patient resists pressing (until fatigue).

And the last tip. Do not forget about regular diagnostic examinations, since an overdose is possible. Therefore, it is important to stop in time, otherwise the curvature may go the other way.

A source: https://econet.ru/articles/151013-sovety-kostoprava-2-uprazhneniya-kotorye-vypryamlyayut-pozvonochnik