1Simulators for strengthening the muscles of the back
- 1.2Turnstile, crossbeam
- 1.3Roller for back and press
- 1.4Disc for waist
- 1.5Inversion table
- 1.6Bench for hyperextensions
- 1.7Rowing machine
2The best simulators for the treatment of diseases of the back and spine at home
- 2.1Official statistics
- 2.2Recommendations of doctors
- 2.3Shell for traction on an inclined surface
- 2.4Features of treatment of the cervical spine
- 2.5Other types of devices
3Back simulator: first aid to the spine
- 3.1Vertical stretching of the spine
- 3.2Stretching the back on an inclined surface
- 3.3The construction of the simulator
- 3.4Classes on the simulator
- 3.5Exercises for stretching the spine
- 3.6Warm up
- 3.8Exercises for patients diagnosed with scoliosis
- 3.9Home simulator
4How to use a backbone simulator for "healthy back"
- 4.1How does the simulator work?
- 4.2Features and advantages of the structure
- 4.3Indications for use
- 4.4Beginning of training on the simulator
- 4.5Can classes cause harm?
- 4.6How correctly to be engaged?
- 4.7User feedback on the simulator
5The best simulators for the back, the spine: an overview, views, features of the selection and reviews
- 5.1What are the simulators for the spine?
- 5.2Overcoming the psychological barrier
- 5.3Power simulators for back and spine
- 5.4Cardiovascular equipment for the muscles of the back
- 5.6Use of simulators at home
- 5.7Making the crossbar at home
- 5.8Sloping board: we make a simulator for the house with our own hands
- 5.9Pros and cons of training in gyms and at home
Simulators for strengthening the muscles of the back
Spinal muscles perform a huge number of functions and receive a tremendous load every day. To avoid injury, sprains and other painful sensations, it is recommended to pay due attention to strengthening the muscles of the back.
The first assistants here will be simulators specially designed to solve the problem of weak muscles. The devices are so diverse that they can help everyone, regardless of age, gender and physical fitness.
The advantage of training on a gymnastic ball is fascination, diversity and ease of training.
Adherence to special training programs will not only make the back muscles sturdy and flexible, but and also to model the ideal figure, to improve coordination of movements, to make the body flexible, to improve the mood.
The simulator is actively used in children's institutions, for the treatment and rehabilitation of older people. Such universality is achieved by absolute safety of the simulator.
To such trainings are allowedeven pregnant women. For classes, special training is not required.
An additional advantage of fitball will be its affordable price.
To determine the appropriate size, you must sit on the fitball and rest your feet on the floor. If a 90-degree angle is formed in your knees, this is your ideal simulator.
The tourniquet is not inferior to fitball in accessibility. If you have the opportunity to go to the gym - hang a bar at home. In addition, you can practice on a bar in every yard almost at any time of the year.
Regular exercises can correct posture, give strength and tone to muscles, and relieve pain. Any simulators for strengthening the back muscles are indispensable for people whose work is in a long sitting. Exercises on the crossbar require some preparation.
The simplest exercise is sagging. Daily execution of the visas will allow to stretch the spine, making it flexible and releasing tension.
Pull-ups work out the maximum number of muscles of the upper part of the torso. Variations of exercise there is a mass. The difference is in grip. Changing the grip, you can increase or decrease the load.
To strengthen the lumbar part will help the exercise "corner Hang on the horizontal bar, alternately raise the knees. To complicate the exercise, you can raise both feet at the same time or keep the straight legs at the top.
Roller for back and press
The design of the simulator is simple: a wheel and two handles. However, the effectiveness of training is very good. The number of involved muscles is quite large: the back, the shoulder girdle, arms, the muscles of the press, buttocks, the back and the front surface of the thigh.
How it works? Hands hold on the handle of the simulator. We roll the wheel in front of us, moving the body in a horizontal position in relation to the floor. We pull the wheel towards us, returning the torso to its original position.
A small disadvantage of the simulator is the difficulty of the exercise. Without good sports training it is difficult to perform even the simplest version of the exercise. But even during attempts to gain the upper hand over the simulator, the target muscles will receive the necessary load. Variations of execution:
- For beginners: the emphasis is on the bent knees
- For advanced athletes: the emphasis is on the feet and straight legs
Experienced athletes are advised to begin acquaintance with the simulator with the establishment of a barrier. Turn your face to the wall, let there be a distance between you and the roller. The wall will not allow you to "leave" beyond your capabilities and you will not get injured.
Disc for waist
The simulator consists of two discs, between which a bearing is laid. The disc allows for various variations of twists that favorably affect the spine, the muscles of the press, and the cardiovascular system.
The simulator is better known by the name "health drive". The name is fully justified by the fact that due to occupations the general health effect is achieved.
The advantage of the simulator is low price, no contraindications, availability of use.
For home workouts on the disk, you do not need special skills and preparation. It is used in work with children and elderly people.
The disc is easy to find a place even in the smallest apartment.
It is not recommended to engage on the disk for people with poor cerebral circulation, hypertensive patients suffering from sciatica and knee diseases.
The task of the simulator is to eliminate the pressure on the spine, relax the muscles and ligaments. The principle of work is to use gravity to stretch the spine. The person turns over his head, which allows you to achieve the desired result.
The table has a function of adjusting the growth (147-200 cm). The feet are securely attached to one end of the table. Holding on to special handrails, a person turns so that the feet look at the ceiling.
Hands fall down. In the lower position, it is necessary to stretch the crown to the floor to achieve a deep stretch.
In an inverted position, at first you can benot more than 30 seconds.
Further, the procedure time can be increased to several minutes. Strengthen the effect by performing twisting left / right.
The balance of the simulator is hislarge dimensions and high cost.
Bench for hyperextensions
The bench allows you to make the maximum amplitude during training, which greatly improves the effectiveness of classes. Soft rollers allow you to comfortably fix the foot. The design is designed for low tilt forward.
When lifting, the dorsal muscles work in an intensive mode. You can complicate training by holding your weight behind your head. The simulator does not take up much space. Himcan be replaced by an ordinary bench, provided that there is a way to secure the feet securely.
Full imitation of movements during rowing on the boat also allows you to get rid of some problems with the spine and significantly strengthen the muscles of the back and hands. The simulator will help you to get the beautiful, healthy and strong back of the oarsman. During training, almost all muscle groups are included in the work.
The price and dimensions of the simulator may well allow it to be kept at home.
Simulators for strengthening the muscles of the back are indispensable for equalizing posture, increasing muscle tone and strengthening the body.
An additional advantage will be the ability of simulators to work on other muscle groups.
Regular exercises will make it possible to fix not only the spinal muscles, but the whole body.
A source: http://www.spinaiosanka.ru/page/trenazhery-dlja-myshc-spiny
The best simulators for the treatment of diseases of the back and spine at home
Do you need a simulator for the back to those who lead a sedentary lifestyle? Whatever it was, there is no doubt that the small mobility and lack of physical activity negatively affect our body.
First, dull pain occurs in the lumbar region, then in the neck region. And then the doctor diagnoses the curvature of the spine.
Such deformations with the help of modern medicine are easily eliminated, but it takes a huge amount of your precious time.
Ordinary simulators for the back - an effective tool for the prevention of the development of diseases of the musculoskeletal system. They are not expensive, but you have to spend a few minutes a day on exercises.
According to the World Health Organization, at the moment about 47% of the adult population of the planet has some problems with the musculoskeletal system.
Most often it is a scoliosis - a stable lateral curvature of the spine, in which one shoulder with an even post is higher or lower than the other.
This disease, in turn, is a catalyst for the development of systemic osteochondrosis, intervertebral hernias, radiculitis.
In order to prevent and predict the worsening of the situation, a whole system of physiotherapy exercises was developed, used to repair defects in the development of the spine at an early stage of the disease. And here in these cases just home exercises for back are used.
In specialized stores you can find a huge number of their variations, but they are conventionally divided into:
- T-neck design;
- block simulators;
- benches for extension;
Which one is the best? There is no single-valued answer to this question, since it all depends on the nature of the deformity.
Those same "humpbacks for example - an excellent option for children aged 5 to 16 years, which will help to develop the correct posture while sitting at a desk.
They also prevent atrophy of the muscles of the dorsal and cervical spine, strengthen the support of the spine.
By the way, as for school-age children, up to 65% of graduates get problems with curvature of the back to the end of the educational process. Among them, 7% are those who develop the disease already in chronic form.
Recommendations of doctors
The simplest, but at the same time, effective method of eliminating the curvature of the spine is its vertical extension.
For this purpose both an ordinary horizontal bar and specialized traction simulators are suitable.
They are almost the only ones that are used in the treatment of scoliosis and osteochondrosis.
They are also used during the recovery period after the removal of intervertebral hernias.
Some pharmacological companies have presented unique designs like TRAComputer that are capable of automatically adjust the load when stretching the spine, determine the natural anatomy of one or another patient. Unfortunately, such equipment is expensive, so far it has not been widely used in practice.
But for the training of joints and the spine traction traction is an excellent prevention, preventing the aggravation of problems with curvature of the back, cervical region.
However, if you do them on your own on the same crossbar, and the pain becomes only stronger, stop training immediately and consult with your doctor (orthopedic surgeon).
Most likely, with physical activity there is a squeezing of roots of nerve endings, which causes painful symptoms. In this case, medication is prescribed, aimed at relieving inflammation.
Shell for traction on an inclined surface
Use of a horizontal bar - an excellent alternative to traction simulators, but to perform the exercise you need to have well developed arm muscles.
And what about patients of retirement age, for whom even 10-15 seconds of vertical traction is something beyond the reach of physical possibilities? What are they assigned to simulators for treatment? The simplest and most universal is an inclined surface.
This is the same horizontal bar, which however is placed on a solid base, installed at an acute angle (relative to the floor).
The classical scheme of the inclined simulator consists of a wide base, a long one, a meter, the top of which is placed approximately at a height of 130 cm and securely fixed. The angle of inclination can be changed depending on the necessary load on the spine and the physical capabilities of the patient.
To prevent excessive slip when engaging on an inclined surface, a layer of thin rough fabric can be filled from above - it will increase the frictional force.
How is the exercise done on a shell of this type? The patient lays down on the stomach or on the back, firmly grasps the crossbar. The legs and the body itself are placed parallel to the base.
It is recommended to fix the position of the body for 45 seconds, after which there should be a short break of 1-2 minutes. Next - the same exercise, but already on the reverse side (if before that you were on your back, now - on your stomach).
For greater comfort in the area of the knees, you can fix a loose pillow filled with crumb of expanded polystyrene.
You can use this device at home, but always consult your doctor beforehand. After all, with some forms of scoliosis or radiculitis, its use is unacceptable and can only exacerbate the course of the disease.
Features of treatment of the cervical spine
Treatment for the cervical spine is symptomatic. Before the doctor the main task on elimination of a painful syndrome, an inflammation of joints is put.
The treatment algorithm is tightly tied to which nervous nerve root was affected.
As a rule, today, doctors often have to deal with the problems of C6-C8, in which there is aching lingering pain, extending to the forearm.
Surprisingly, there are a lot of reasons for developing the disease, starting with an ordinary physical reset, ending with previously transmitted infectious diseases.
In the first place, the inflammation of the roots is removed, after which the extension of the cervical vertebrae is also prescribed. For this purpose, the so-called "Glisson's loop" is widely used, in which the force on the spine depends on the proportion of attached straps and weights.
In some clinics, simulators for the cervical department of a similar type are widely used, in which the base attachment is carried to the ceiling or to a solid base, and the traction force is regulated by rubber, it produces support for chin.
This is the so-called loop of Evminov or "flexible cervical expander". When using loads, we have to calculate the load, but the simulator Evminova creates the optimal pressure, since here the force of the traction will be higher with a greater weight of the patient.
What exercises are performed with the Glisson loop? Turns, slopes, nodding. Each cycle lasts approximately 5-10 minutes, after which a short rest is made in 2-3 minutes.
It should be noted that after exercise, the tone of the neck muscles is somewhat reduced, therefore within 1-2 hours after therapy, physical and static loads, sharp movements are not recommended.
This can lead to a relapse - repeated infringement of the nerve root.
The advantage of the Glisson loop is the mobility of the structure.
It can be easily placed at home, for example, against a TV or computer and can be trained directly during the work.
The number of exercise cycles (head inclinations in each direction) at an early stage is 8-10. After 3-4 days the load can be increased, but gradually - 2-3 slopes, no more.
Other types of devices
Among the other simulators in medical practice, T-shaped traction is used to eliminate deformities of the spine.
It is for the most part designed to train a group of dorsal muscles that are located along the vertebrae.
Similar to the functional and home hyperextension simulator, but it has a simpler design and is not suitable for strength training.
It is recommended not to be used as a remedy for the treatment of diseases of the back, but for prevention and prevention of scoliosis. How effective is the simulator for the spine? At employment on it only 15-20 minutes in day the probability of development of a curvature decreases approximately on 97%.
Effective benches are also recognized for extension. They are a trapezoidal design with a rigid foot fixation. The back of the simulator is mobile. The patient fits her whole body, then performs rhythmic deflections back.
The springy foundation prevents excessive tilts, thereby minimizing the risk of getting muscle stretches. Especially effective is the simulator with scoliosis of 1-2 degrees, in the presence of a curvature angle in the range of 5-30 °.
So, what kind of training device for the house? It completely depends on the nature of the problems that a person has with the spine.
For prevention is quite enough, and an ordinary bar, an inclined projectile for traction.
These can be made from improvised tools themselves - from the professional they are no different.
For those who are not familiar with the pain in the region of the cervical vertebrae, you should get a Glisson loop.However, recommendations for its use can be given only by the attending physician.
The fact is that this simulator can be used only in the absence of inflammatory processes in the region of the nerve roots. Otherwise, the problem will only be aggravated.
Therefore, the first thing is to consult an orthopedist.
Is a T-shaped simulator needed at home, an extension bench? They are more suitable for prevention, but they occupy a rather large amount of space.
To install them or not is your own decision, but do not forget that such simulators are available in almost every gym in your city.
Yes, and to engage in them is recommended under the supervision of a coach who will pick up the optimal load for your body, based on body size, your age, growth.
But when diagnosing the chronic stage of the disease, the use of the above simulators is not recommended. First, a medical examination should be conducted to determine the nature of the disease, its classification.
Exercises in this case are performed under the supervision of a doctor on specialized traction simulators, such as TRAComputer, who can automatically select the necessary load for the patient, based on physiological indicators (weight, pressure, frequency pulse).
And with radiculitis, osteochondrosis in an acute stage of development, combined sparing treatment is used, which implies an extension with minimal physical exertion on the spine, cervical Department. Home simulators with such functionality, unfortunately, do not have and can only do much harm.
A source: http://SpinaZdorov.ru/tovary/trenazher-dlya-spiny.html
Back simulator: first aid to the spine
Healthy back today occurs in 30% of people, the remaining 70% go to medical institutions with different types of diseases of the waist and spine. This unpleasant phenomenon can occur in people of any age, so immediately the question arises of self-treatment.
Do not take unknown medications, use a simulator for the back, do massages on the advice of friends.
Diseases of the internal organs can lead to pain in the back, which means that consultation with specialists who prescribe the necessary comprehensive examination and treatment is mandatory.
Vertical stretching of the spine
C certain pathologies of the spine can be controlled by pulling it.
After medical appointment the patient is engaged in special medical equipment, but it is possible to build such a device at home. The construction of the device is an ordinary horizontal bar.
To build it, you need a strong metal bar (it must withstand a large load), which is installed in the doorway.
Complicate the exercise, turn your legs to the right, to the left or just make circular motions.
This will help stretch the spinal column and strengthen the lumbar region.
If in the classroom there are acute pain in the back - stop training and inform this fact of your doctor.
Stretching the back on an inclined surface
The construction of the simulator
Not all patients will be suitable for stretching the spine of the simulator-crossbar. For example, it is better for older people to treat their backs on an inclined surface for the treatment of the spine.
You can also make such a device at home. A wide board with a smooth surface is fixed to the window sill, the angle between the board and the floor should be forty-five degrees.
At the top edge of the homemade device, attach a 40-centimeter length to the two straps. The straps should be such that they can be stretched out without effort.
To the body does not slip off the board during classes, wrap it with a cloth.
Classes on the simulator
In order for the spine to become healthy again, engage on the board lying on your stomach or back, hands accordingly threaded into the straps. Try to relax the muscles of the whole body to the maximum.
If you are practicing on your abdomen, place a small pillow or roller under the lower leg, while kneeling on the back.
Those who regularly coaches the back muscles, notice a reduction in pain in the back and legs.
Exercises for stretching the spine
Do not start training without consulting a doctor, examination of soft tissues and the spine itself.
Muscles of any part of the body must be heated before training. In addition to warming up the muscles, stretching the spine is performed in order not to pinch the nerves.
It is necessary to perform all the exercises regularly.
After waking up, perform the following actions:
- turn over on the stomach;
- place your arms at the chest level;
- reach back as far as you can;
- during the stretching, lean on your hands.
The exercise is performed 10 times. Back training is done in one more way: bend your knees and stretch your head to them.
Back training is as follows: at a distance of 30-40 cm face to the wall, raise your hands up, look at the palm of your hand. Try to stretch every vertebra in the process of this exercise.
Now stretch out your arms on the wall, do not bend your legs, they should be even. Also, without touching the wall, touch her breast and chin.
If you do not feel the stretching of the spine, then move away from the wall for a short distance and repeat the exercise again.
Quit in this pose, head to the left, touch the right cheek wall, too, do it from the back.
Stand firmly against the wall with your left side, pull your left hand back along the wall, slowly and slowly unfold the body of the body towards the left hand. In the right arm, the pull of the hand should feel tension. Repeat the procedure for the right side.
Sit on the floor, lower your head, put your hands on the knees under the bent knees, lock them in the lock, stretch your shoulder blades up, as if reaching out to the ceiling. Also, these exercises are suitable for women who dream of losing extra pounds from the back.
After the above exercises pull on the crossbar, then with bent legs, bend back.
Exercises for patients diagnosed with scoliosis
The starting position, standing, the legs are placed at the width of the shoulders. Carry the slopes down, lock in this position for a minute. You should feel how the vertebrae relax and stretch.
Also, in scoliosis, except for training on simulators, a swimming is prescribed. If there is no possibility to visit the pool, perform simple exercises at home.
Become in the middle of the room and simulate swimming movements with your hands, because like you are swimming with a breaststroke.
It is very important that the back remains flat during training.
Another good exercise - put your feet on the width of the shoulders, raise your hands, and close the hands in the lock. Perform ten times alternately tilt left and right.
There are a lot of people with a sick spine today, a small number of physical exertions, low mobility, sedentary work in offices serve as the reason. Therefore, this disease can be found not only in elderly patients, but also in young people starting from 30 years.
This device is also suitable for strengthening the muscles of the back, improving blood circulation, suitable for preventive purposes with the disease. Assign classes on this type of simulator to people after injuries, surgeries, during rehabilitation.
Compared with large units in gyms, this device for the spine and back is small in size.
He will find a place even in the smallest apartment, because you can store it just under the bed. This simulator is durable, flexible and versatile.
Thanks to its simplicity, the "healthy back" can be used by people of all age categories.
The simulator consists of the following parts:
- an emphasis for stability;
- the main arc;
- Lock for fixing the desired level of bending.
For classes, lie on the simulator with your back, and the device itself will stimulate the muscles and stretch the spine.
This design is intended for people with diagnoses of scoliosis and osteochondrosis, helps restore flexibility to the shoulders and hands.
They can use people hernia, back injuries. This device has very few limitations and contraindications.
It can deal with older people, people with disabilities, and with weakened physical forces.
A source: http://etospina.ru/vosstanovlenie/trenazher-dlya-spiny.html
How to use a backbone simulator for "healthy back"
With the modern way of life, most people have to spend most of their time in a sitting position, overstressing their back and spine.
Incorrect body position, significant stresses on the spine and physically passive lifestyle lead to the fact that spine diseases occur in people of all ages.
Almost every person from time to time feels back pain and is faced with pathologies of the spine.
The "healthy back" simulator allows you to train comfortably and simply. Classes on it allow you to restore proper posture and get rid of constant back pain. Training on the simulator, you can strengthen the muscles of the back, due to which many problems associated with the spine, will recede.
How does the simulator work?
With prolonged sitting or staying in a standing position, a person feels a strong tension in the back, especially in the waist.
You can get rid of this by practicing with the "healthy back" simulator, which has an anatomical shape.
Thanks to the special form of the simulator on it, you can stretch and perform exercises to strengthen the muscles that support the spine.
The working arc of the simulator has three degrees of slope. The optimal slope is determined by the state of the person's back and his pain threshold.
Regular exercises, which can last only a few minutes, will quickly restore flexibility, strength and elasticity to the muscles.
You can also train for preventive purposes, because during the exercises the spine is stretched, which prevents many of his illnesses.
As a result of training, the spine returns to its natural position, chronic pain passes. During training, the spine will not be too congested. One of the advantages of the simulator is the opportunity to do both beginners and athletes with experience.
Features and advantages of the structure
The device of the "healthy back" simulator has a number of advantages:
- The simulator is made of light, but sufficiently durable plastic;
- You can store in a folded form, so the simulator takes up very little space;
- Easily and quickly folds and unfolds;
- You can use at home, so training can take place in a comfortable environment.
The basis of the simulator is an arc, the bend of which repeats the shape of the spine. With your own hands, you can adjust the arc of the bend by setting one of the three possible modes.
For fixation and safety during training, there is a reliable stop
To get the result, just lie on the arc and relax as much as possible. In this position, the muscles will stretch, and the spine will gradually return to its natural position.
Indications for use
The need for the use of a simulator occurs if a person has one of the following pathological conditions:
- curvature of the spine - scoliosis, kyphosis, lordosis;
- weakness of the dorsal muscles supporting the spinal column;
- muscle clamps, spasms, excessive tension in the back;
- osteochondrosis in any part of the spine;
- herniated intervertebral discs;
- radiculitis in any part of the spine.
Beginning of training on the simulator
As a result of training on the simulator, adults in most cases manage to solve problems with posture.
In childhood, this device can be used for prophylactic purposes, as an auxiliary tool to form a correct posture.
Scoliosis and stoop of the child can be prevented if it is only 1 minute to lie on the simulator in the morning. Such charging will be a great start to the day, which will cheer up and charge with energy for the whole day.
At first, it is best to practice at a minimum level. Only after a tangible strengthening of the muscles of the back can you go to the next level. So you can prevent injuries and strong stretching.
Can classes cause harm?
Classes on such a simulator have no contraindications.
That they were absolutely safe, it is very important to adhere to the permissible level of loads.
It is possible to shift the position of the arc to a more complicated mode only if the previous exercises sufficiently strengthened the muscular corset.
With caution is to deal with people who have intervertebral hernias
The simulator allows you to get rid of this pathology, but before starting the training it is important to consult with your doctor. The specialist will recommend the frequency and duration of the sessions, which will not harm exactly.
It is very important to monitor breathing while lying on the simulator. Breathing is performed due to the movements of the ribs, and not the abdomen or chest.
How correctly to be engaged?
With the right approach to classes, you can get the desired result quickly enough. Performing simple exercises, you can not only achieve relaxation and restore the healthy position of the spine, but also build up the back muscles.
In the training complex, you can include the following exercises:
- It is necessary to relax and stretch the spine as much as possible. The lumbar can not be torn off from the support, with the need to expand the back with inhalation. 5-10 minutes you need to hold this position, keeping the muscles of the press tight.
- Legs should be bent at the knees and shifted to the side. Head unfold in the opposite direction. Shoulders and arms are tightly pressed to the surface, in this position, stretching in the thoracic and lumbar regions should be well felt. The exercise is repeated 7-10 times in each direction.
- With a deep breath, the shoulders and head come off the floor, with this it is necessary to perform a twisting of the spine according to the maximum amplitude. The loins should be squeezed into the floor, while pulling the stomach. To carry out this movement, the press must be stressed. So do a few repetitions and return to the starting position.
- Straining arms, the body should be raised above the floor, the pelvis remains on the floor while the stomach is retracted. After 5 breaths-exhalations smoothly you need to return the body to the floor. The press must be kept under tension when lowering.
User feedback on the simulator
There were already many people who could feel the benefits of using the "back healthy" simulator for the spine. Most of them are satisfied with the result and leave positive feedback.
Владимир, 48 years old
My work is connected with serious stress, so my back aches often. With this simulator I began to feel much better. After work in the evening, I simply lie down with him on the floor for 7-10 minutes. I feel, how the back relaxes, pains practically do not disturb.
Marina, 32 years old
I have a scoliosis from adolescence. Against this background, osteochondrosis began to develop, after which the back began to hurt regularly.
At work I constantly sit, and with two children to find time for trainings is not so easy. On the advice of friends I bought a simulator "healthy back" and is very happy.
A lot of time is not required for the lesson, and I feel much better. I use 2 months every day and plan to continue.
Anna, 27 years old
At the child in 7 years have found out kyphosis. In addition to the trips to the LFK in the hospital, the doctor advised them to lie down on such a simulator at home. Visually, the posture improves. I also tried to do it - I feel that my back relaxes.
To restore the health of the spine does not require long classes and expensive procedures. With the "healthy back" simulator, you can strengthen the muscles and restore the correct position of the spine quickly enough. At the same time for the procedures, it takes only a few minutes a day.
A source: http://MoyaSpina.ru/raznoe/kak-primenyat-trenazher-pozvonochnika-zdorovaya-spina
The best simulators for the back, the spine: an overview, views, features of the selection and reviews
Back pain is a problem of modern society. Many spend at work for seven to eight hours, most of the time being in a sitting position. And only five percent of these workers find time for daily exercise.
Over time, discomfort reaches a level that can not be ignored. And the best solution to this problem is the simulators for the back, the spine and for the treatment of a hernia.
What are the simulators for the spine?
For the prevention of diseases of the back and vertebra, doctors advise to regularly perform a set of physical exercises, walk more and prefer climbing the stairs.
However, not everyone has time to visit the gym and do their health. In such cases, you can buy a home for the spine simulator. A healthy back will remain so even with minimal time and money.
Only half an hour of daily training will help restore the tone of the whole body.
In addition, simulators for the spine are designed not only for prevention or treatment. Regular classes - at home or in sports halls - allow to strengthen the body and noticeably lose weight at the waist.
The most difficult period is the beginning of the training. The body, not accustomed to the loads, will protest. But with time you can feel that the pain in the lower back and neck slowly, but back down.
Overcoming the psychological barrier
Trauma of the spine always brings with it a long treatment and painful rehabilitation. Sometimes patients lose hands: training does not bring results, muscles of the body ache and every movement brings pain.
Instructors need to closely monitor such patients and not allow fear and helplessness to swallow consciousness. It is because of this that doctors recommend that the first classes be held in sports halls.
Trainers should inform the patient that regular exercises will help improve posture, restore flexibility to the spine and restore the range of habitual movements. Also, in any case, one should not go on about a rehabilitating person and allow to reduce the burden due to pain.
Power simulators for back and spine
All simulators for strengthening the back and spine are divided into two types:
- Power simulators.
- Cardio trainers.
Power simulators allow you to quickly gain muscle mass in the back and strengthen the spine. Share:
- Strength trainers of the upper traction.
- Strength trainers of lower thrust.
Thrust on the upper block is a T-shaped structure, to which the loads are attached. The load weight is adjusted manually. To carry out exercises on the upper traction, you can in several ways: with the help of a parallel grip, to the chest, behind the back, on the bent or elongated hands.
Simulators of horizontal traction are in the form of a rowing device. Handles for traction are located below or in the middle of the bench. Also included in this type of lever trainer, consisting of a bench, levers and cargo.
Another type of power simulator is Gorbunok, which is aimed at strengthening the muscular corset and unloading the lumbar spine.
Cardiovascular equipment for the muscles of the back
Unlike power, cardiovascular equipment for the back, the spine for the home and sports halls are directed not only to strengthen the muscles, but also to stimulate the work of the cardiovascular system, as well as the respiratory function organism. Cardio drains enrich the blood with oxygen and bring the entire body into tone.
The only cardio exercising on the spine is rowing. Working on the simulator at a calm pace is part of the physical therapy. Regular exercises allow you to strengthen the muscular corset.
To strengthen not only the spine, but the whole body will help:
- Exercise bike. Working on it helps maintain proper posture.
- Treadmill. Slow walking helps overcome the first stages of rehabilitation after a spinal injury. The increase in speed should be strictly negotiated with specialists.
- Elliptical trainer - has a toning effect on the muscles of the back and spine.
Before using the simulators for the back, the spine and against the hernia, it is worthwhile to turn to the therapist's help. The specialist will not only help you determine the types of devices, but also will tell you how to properly perform the exercises.
Also, before starting the training, you need to do a little workout so as not to injure the muscles. The warm-up program usually includes head inclinations, deflections and rotation of hands.
During training, do not get too involved. As soon as there are pains in the back - the occupation is worth stopping.
The optimal time for a healthy person is forty to sixty minutes, for those who undergo rehabilitation - from twenty to half an hour.
The effect of training will manifest itself only if they are regular.
If one of the purposes of training is the buildup of muscle mass, then before the start of strength exercises, you need to spend time cardio exercises.
Use of simulators at home
Those who are going to purchase exercise equipment for the back, spine, etc. it is worthwhile to carefully approach the choice.
Experts say that for conducting preventive exercises, when the pain is felt only by the echo of discomfort, it will be enough to install a crossbar at home.
And for an extension of the spine, an inclined projectile will do.
In certain circles, the "Glisson's loop" is widely known - a simulator for the back, the spine. Reviews about this simulator are almost completely positive, and it's easy to use at home.
However, do not get a "loop" without first consulting a doctor.
Use the "Glisson's loop" is possible only in cases where there are no inflammatory foci in the nerve roots, otherwise the problem will worsen.
Making the crossbar at home
The crossbar is the simplest simulator for the back, spine. You can make it with your own hands and at home. The simulator stretches the spine in all segments.
The crossbar is usually installed in the doorway. Depending on the method of attachment, the simulator can be removable or stationary.
To stretch the spine it is enough to hang on the crossbar for thirty seconds. Every day from three to five approaches. To a simple exercise, you can add rotation of the lower limbs, as well as turns in different directions.
However, with the slightest pain, it is necessary to stop the activity and contact the therapist.
Sloping board: we make a simulator for the house with our own hands
Another simulator, which can easily be made at home - an inclined board.
To produce a carefully polished board, the upper edge of which is fixed at a height of one hundred and thirty centimeters. The slope of the board is forty-five degrees.
Tapes, 40 centimeters long, or handrails are attached to the top edge of the board. For more convenience, the board can be covered with a non-slip soft cloth.
Classes on the board are held in a reclining position. The patient, holding on to the straps or handrails, relaxes the body and "sags". This exercise allows you to relax and strengthen the spine.
Pros and cons of training in gyms and at home
Discussions on the topic of where to do better - at home or in sports halls - do not cease to this day. Each opinion has its pros and cons.
For example, if the simulators for the back, spine, etc. put the house, then you can in the future not worry about buying a subscription to the gyms. In any weather - heat, cold, rain - you can devote time to your body and health.
In addition, classes can be held at any convenient time, and visits to the gym are held on a clear schedule. Training in a home room significantly saves not only money, but also time.
Sometimes gyms are far from home.
But this method has several drawbacks. For the house it is impossible to buy a dozen simulators. And the lack of a schedule adversely affects the regularity of training.
Classes in sports halls have several weighty advantages. Simulators for the muscles of the back and spine are represented in a wide range.
The training is observed by professional instructors who can help to avoid injuries.
During visits to the hall, you can get acquainted with those who have overcome the disease and who can share the experience.
A source: https://www.syl.ru/article/296659/luchshie-trenajeryi-dlya-spinyi-pozvonochnika-obzor-vidyi-osobennosti-vyibora-i-otzyivyi