Swimming with a hernia of the cervical and lumbar spine

The result of swimming with a hernia of the spine, how to cure the lumbar and sacral department with the help of water lessons

Hernias on the lower back are, as a rule, for every second person. All the fault is an uneven load on the spine. In acute stages, when the strongest pain is felt, drugs can not be dispensed with.

But when the stage of remission comes, it becomes possible to start auxiliary methods of treatment and prevention of hernias. You can also include swimming here.

No wonder many people remember about this wonderful sport, when problems with a back begin.

Water procedures have an excellent effect on the entire human body. After a series of studies, the doctors came to the conclusion that with hernia on the lumbar part of the bodyswimming is just necessary.

With regular exercises:

• reduces pain,
• all metabolic processes are restored,
• strengthens the muscular corset,
• blood supply of the sacral part of the spine is restored,
• stretched spine,
• decreases congestion of the spine,
• normal metabolic processes of the body,
• the nervous system is strengthened.

A body immersed in water loses weight. "Weightlessness" of the human body in waterallows you to remove the load from the spine, pcorrect the intervertebral discs, and thus, remove the pain.

The swimming pool, equipped with hydromassage, is doubly useful. The body is completely relaxed during the procedure. The process of recovery of the muscular, nervous, cardiovascular systems is much faster.

The hydromassage system has an excellent relaxing effect on the entire body.

The cause of hernia on the spine

In humans, most of the day, the spine is in an upright position. Improperly distributed lifting weights. "Sitting" work causes pain in the back. Vertebral column most of the timeis under serious load.

Over time, we begin to feel:

1. Heaviness, pain in the center of the neck.
2. Headache.
3. Weak and aching pain in the hands.
4. "Kol" in the chest.
5. Drawing pain in the lumbar region.

There is such a disease as osteochondrosis. First there are protrusions, and then hernia.

Features of swimming with herniations on the lower back

Categorically it is impossible:

• Take aqueous procedures at the stage of exacerbation.
• To start the exercises without an instructor.
• Dive into water, the temperature of which is below 30 degrees.
• Jump from the curbstone.

Recommended:

1. To begin lessons only in the period of complete remission.
2. Get an individual complex of exercises developed by a specialist.
3. Before classes make a warm-up (torso, turns, squats, waving hands and feet).
4. Do water lessons at least three times a week. The duration of the session is forty-five minutes.
5. Smoothly lower the water temperature from thirty degrees to twenty-three.
6. Watch for proper breathing. Take a deep breath and quickly exhale. Ensure ventilation of the lungs.
7. Do not overwork the body. Gradually increase the load.
8. Choose an individual style of swimming.
9. The course of lessons should be held for at least six months. Then visit the pool five, six times a month.

Recommended types of navigation

With herniations on the lower back recommended styles:

With problems in the lumbar spinenot recommended butterfly style. It is suitable for healthy people with a strong body. With this style, sharp movements are used. They can only provoke and intensify the pain.

• Crawl. Suitable for the organism prepared for swimming. The muscular corset should be sufficiently strengthened. The human respiratory system should not have problems.
• On the back. Gentle kind of swimming. The body is calm, the load is almost absent, the muscles relax, the spine is stretched. It is recommended to start recreational water activities from backstroke.
• Breaststroke. This style is indicated for hernia in the lumbar and thoracic region. Quiet enough kind of swimming.

Complex of therapeutic exercises in the pool

1. Raising our knees high, we walk in the water. The water level should reach the chest. Move our hands as if we were skiing with ski poles. Five minutes.
2. We are standing. Water should reach the breast level. Turn the body ten times in each direction.
3. We make the slopes left and right. The water reaches the waist. Repeat six times in each direction.
4. Squat, holding hands with the handrails. Alternately, we exert pressure on one leg, then on the other. Ten times we squat on the left and on the right foot. Then, on both legs ten squats.
5. We pull the legs to the waist, holding on to the side. Twelve times.

This small complex is designed for people with severe pain in the lumbar region,with hernias more than 10 mm, for one who is just beginning to swim.

This complex of exercises is shown to be performed within a month. Four lessons per week. With the participation of an instructor.

Having successfully completed the first month of water training, it is possible to complicate activities. Add swimming, increase the duration of water procedures.

When lordosis pathological bending of the spine in the thoracic region, you must swim on your back. With a strong back bend, swim on your stomach.

Choose your own poses, helping to reduce pain.

Water exercises harden, develop, strengthen the body and spirit of man. Swimming -effective auxiliary method of treatmentat the patient lumbar department.

With hernias in the lumbosacral spine, start swimming and do not despair, enjoy the pleasant and useful moments! We wish you a full recovery!

A source: http://artrit.guru/bolezni-spiny-i-sustavov/gryzhi/gryzhi-poyasnichnogo-otdela/plavanie-pri-nalichii-gryzhi-poyasnichno-krestcovogo-otdela-pozvonochnika.html

Swimming with a hernia of the lumbar spine

Swimming with a hernia of the lumbar spine will help stretch the back, strengthen muscles, restore metabolic processes and blood circulation. During lessons in the pool, the risk of injury is very low - water takes on a part of the load, and does not allow for sudden movements.

The benefits of swimming

Medical swimming with a hernia of the spine, according to specialists in rehabilitation, relieves the load from the waist, gently trains the muscles of the back.

The latter is especially important to prevent the recurrence of the disease.

On the one hand, the musculature receives the load necessary for growth, on the other, this load spreads throughout the body and does not injure the already damaged hernia of the lower back.

The blood circulation in the affected area improves, the inflammatory process goes away. Cartilage cells normalize their metabolic processes and begin to recover. Medications are more effective.

Improved metabolic processes and blood circulation in the affected cartilage tissue.

Another important effect of the exercises in the water is relaxation. After all, patients with lumbar spinal hernia often experience pain during movements, can not normally enjoy life. To raise the emotional background and there was a mood to fight the disease, swimming will help.

How to swim with a hernia

Like any exercises of exercise therapy with a hernia of the lumbar region, swimming has a number of limitations and recommendations:

• You can not swim if the pain has worsened. In this situation, even such smooth movements can damage the vertebral discs and nerves, harm the patient. To begin physical exercises, including swimming is possible only after a long remission, with the permission of a neurologist and under the supervision of an instructor;
• It is necessary to select the volume and type of load correctly. Normal sports swimming gives an excessive load on the spine. The swimming complex should be developed by the instructor together with the attending physician. It is necessary to take into account, how much a strong hernia, how quickly develops, what other diseases are observed in the body;
• The most effective load of the spine in the pool for hernia is the style of crawl and swimming on the back. It is these styles that train the muscles of the waist, but do not exert pressure on the intervertebral discs;
• The patient should listen to his body, abandon the movements that cause discomfort. If a painful attack begins during the voyage, you must immediately stop the session;
• In many sanatoria there is a special system that mimics a whirlpool. This water massage has a good effect on the muscles, relaxes and at the same time tones it;
• Water massage has a beneficial effect on the lungs, heart, nerves and muscles. Read reviews about the pool that you are going to visit, and choose the most complete with various procedures.

• We advise you to read: exercises to strengthen the muscles of the waist

Pay attention also to the following points:

• It is necessary to practice regularly, at least twice a week, better - thrice. One session lasts about an hour;
• During the first classes, it is preferable to have a warm, around thirty degrees, water. But then you need to lower the temperature to 23. Reduce its level should be slow, so as not to irritate the already exhausted lumbar hernia;
• To have a beneficial effect on blood circulation, you need to breathe properly while swimming. Deeply inhale, quickly exhale.

Style of swimming

One of the prerequisites of hernia lumbar or sacral department - osteochondrosis. This pathological process is observed in the majority of patients prone to lumbar hernia. Based on the characteristics of osteochondrosis and other pathological processes, you need to choose a swimming style:

• If the bend of the ridge near the sternum is flattened, one must constantly swim on the back. In this position, it returns to itself physiological curves. If you swim with such a pathology on your stomach, the condition can only worsen;
• If the back is too bent back, swimming on the back is contraindicated. After all, it loads the musculature of the shoulder girdle, and as a result, the back is even more rounded. Therefore, we swim only on the chest;
• When there is weak immunity, or the patient in years and his muscles have weakened, do not allow movements with a large amplitude, as in the rabbit.

• Recommended reading: yoga with a hernia of the sacral department

Exercise Program

If such pathologies are not observed, a patient with a lumbar hernia is assigned a general swimming complex:

1. We take a board for swimming, comfortably placed in the water, feet repeating the style of a dolphin, a distance of 100 m;
2. We lay down on the back, at the same time we move our hands to a distance of 400 m;
3. Without changing the position, we begin to move our hands in turn for a distance of 250 m;
4. We swim with a crawl a distance of 150 m;
5. Before you finish the session, go to a calm breast and swim 100 m.

We advise you to read:can the hernia of the spine go through itself or decrease?

You can perform the following movements of exercise therapy:

1. We bend the case alternately in the sides;
2. Smoothly turn the body;
3. In turn, we pull the legs to the stomach, bending them in the knee joint.

In the water you can not only swim, but also perform exercises in the pool. This is convenient, because in the basin with a lumbar hernia it is difficult to injure the back - water keeps part of the load, sudden movements are excluded.

A source: https://pozvonochnik.guru/gryzha/plavanie-pri-gryzhe-poyasnichnogo-otdela.html

Swimming and exercises in the pool for the spine

Swimming is an excellent sport, useful for health and beautiful figure. But it's not necessary to be an athlete to swim in the pool. You can do this for your own pleasure. And yet, more often than not, people remember swimming when there are back problems.

Back pain

Pain in the cervical, thoracic, lumbar parts - a symptom of nonspecific. It is observed in a variety of diseases. Most often, degenerative lesions of the spinal column and their consequences - protrusions and intervertebral hernias.

The back hurts and at an osteoarthritis, especially its deforming variant. The lack of calcium in the bones also leads to painful sensations. This disease is called osteoporosis and occurs in old age, with metabolic disorders, diabetes mellitus.

How to help the body cope with the disease?

Mechanism of damage

Most of the time, the human spine is located vertically. This means that both atmospheric pressure and the force of gravity are acting on it. With excessive body weight, weight loads on the spinal column increase.

Under their influence, the intervertebral space narrows, the discs are squeezed. The pelvic nucleus between the vertebrae begins to shift in different directions.

This process is called protrusion.

The protuberance of the gelatinous layer can cause pain and neurological symptoms when the nerve root is infringed.

With continuing loads, the ring holding the gelatinous nucleus is destroyed and the protrusion becomes resistant. Intervertebral hernia is formed. Neurological symptoms progress, as well as pain syndrome. Depending on the level of the lesion, patients will complain about:

• Pain and burning in the neck.
• Weakness in the hands.
• Pain in the chest, lower back.
• Violation of gait.
• Increased or decreased skin sensitivity.

Prevention and treatment

Dynamic and static loads on the spine are an important damaging factor.

To prevent the formation of intervertebral hernia or reduce its manifestations, it is necessary to strengthen the spinal column, to give it stability.

How to combine incongruous things - strengthening the muscles with undesirable physical activity? The optimal option for these pathologies is therapeutic exercise in the water - swimming or gymnastics.

Swimming

Swimming with a hernia of the spine is very useful. Water significantly reduces body weight and, accordingly, static load.

Due to this, the pressure on the intervertebral discs weakens.

In addition, body movements in the water contribute to spinal cord stretching, which is a healing process for protrusions and intervertebral hernias.

But in order for the swimming to be beneficial, not to the detriment, exercise in the water must be done correctly.

Methods of water training

First of all, you need to remember a simple rule - the pool begins with sushi. Swimming should always be preceded by a dry warm-up. Before the muscles begin to work intensively in the water, they must warm up. Dry workout includes the following exercises:

• The torso of the trunk.
• Body turns.
• Squats.
• Makhi hands and feet.
• Rotation of arms in the shoulder and elbow joints.

This gymnastics increases blood circulation in the body, gives vivacity, prepares for exercises in the water. Its use is obvious.

Enter the pool with intervertebral hernias or other pathology should be cautious. Do not jump from the curbstone or tower. After a smooth dive into the water, you can start swimming.

Swimming styles

With problems with the spine, most styles of swimming are allowed. The main ones are:

If desired, you can swim with your own style - for example, sideways or dog-like.

It is not recommended only the style of butterfly. It is quite difficult to perform. A person not engaged in swimming professionally, is not always able to perform all the elements correctly.

In addition, the movements in this style are rather sharp, the load on the spinal column is considerable.

It is also possible to overdo it in the lumbar region, which is contraindicated in the hernia of this level.

Butterfly style is suitable for healthy athletes, with well-developed musculature of the back, shoulders and arms. With intervertebral hernias, sharp movements in the spinal column can lead to increased pain syndrome.

It is possible and sequestration of the pulpous nucleus - its separation from the intervertebral space and prolapse into the spinal canal.

Clinically, this will be manifested by worsening of the condition, the appearance of additional neurologic symptoms, and pains in the corresponding back department.

Backstroke

Swimming on the back is the quietest of all styles. The muscles are loaded evenly, there is no re-torsion of the spine.

On the contrary, when lying on the water the back is straight, the load on the vertebrae is practically absent. This helps to relax the spinal column.

When swimming on the back, the muscles of the hands, shoulders, buttocks and thighs work.

The main danger of swimming on the back is a collision with other swimmers. The review in this provision is very limited.

When trying to quickly return to a vertical position, there may be a reabbling of the spine, which is very undesirable for this pathology.

Therefore, it is necessary to finish the swim correctly - at first turn over on the stomach and only then sink to your feet.

Swimming on the back is convenient and the opportunity to relax, if suddenly the load was too big. Lying on the water is a great way to relax all the muscles and stretch the spine. It is with this style that you can begin water exercises for people with back pathology.

Breaststroke

If you imagine a style of breaststroke schematically, it will resemble the technique of swimming a frog. With his hands and feet working, the man swims on his stomach.

Breast style is a good opportunity to strengthen the muscles of the thoracic region of the back.

However, the lumbar department with such a swimming works no less, so the breast is shown with a hernia of this localization.

And yet it is a quiet technique of swimming. Moving at the style of breaststroke is slow enough, but with intervertebral hernia the speed is not needed.

Style breaststroke does not tire the swimmer and allows him to devote more time to water training.

It is important to work synchronously with your hands and feet, keep your back straight, not overloading the spine.

Crawl

Style crawl - fast and energetic. It requires some effort. It should not be started with weak muscles and general untrained.

It is difficult to swim with the rabbit and if there are problems with the respiratory system. With large intervertebral hernias, intensive work of the muscles and movement of the spine can aggravate the pain syndrome.

Therefore, it is necessary to swim with the crawl in diseases of the back with great care.

Own style

Some people do not have the slightest idea of ​​the existing styles of swimming. But this does not mean that they should abandon the pool.

Someone can swim on his side, quickly kicking, and someone - imitating animals.

It is important to do this correctly, especially with protrusions and intervertebral hernias.

You should follow simple rules:

1. Do not make sudden movements in the water, strive for a smooth movement.
2. Do not chase the speed, focus on quality.
3. Do not overload any one group of muscles.
4. Alternate active swimming with lying on the water and full relaxation.
5. With the appearance of back pain, abandon this method.

In addition to swimming, you can also practice aqua gymnastics in the pool.

Water gymnastics

Exercises in the water have a therapeutic effect on the vertebral column. They cause it to stretch and relax, relieve muscle spasm. Water gymnastics is represented by the following complex of exercises:

1. Simple lying on the water, on the back. Hands are spread apart. You need to breathe calmly and deeply, the musculature of the body is relaxed.
2. Lie down on the rope to divide the tracks. Hands rise above their heads. With this exercise, the thoracic spine is working more.
3. Position lying on the back at the side. The pelvis needs to rest on the side of the pool, legs rise on it. Hands are bred in the sides. All parts of the spine and back muscles work.
4. Lying on your back or on your stomach in a mask across the track, keeping your hands and feet behind the dividers. It is important at the same time to keep your back straight, do not bend it.

Active exercises in the water with dance elements, as in aqua aerobics, with intervertebral hernias are undesirable.

Swimming in the pool and water gymnastics are an excellent therapeutic method for the pathology of the spinal column. But it is important that the classes are constant and regular, otherwise the effect will be short.

A source: http://MedOtvet.com/drugie-zabolevaniya-pozvonochnika/plavanie-i-uprazhneniya-v-basseine-dlya-pozvonochnika.html

Is swimming allowed with a hernia of the spine

Swimming with a special technique will help to strengthen the deep muscles of the back

Swimming with a hernia of the spine is the most effective and safe way of treating intervertebral hernias. In water, the load on the spine is weakened, and the resistance of the aquatic environment makes it impossible for sharp movements and injuries to the damaged segments of the spinal column.

General recommendations for swimming lessons

Glasses for swimming are needed not only to protect the eyes from chlorinated water

Engage in the pool with a diagnosis of an intervertebral hernia, it is necessary to observe the following rules:

1. Buying a subscription (choosing a swimming pool), pay attention that the water temperature is not less than 24 ° C, and in the pool there were no drafts.
2. Classes must be held 2, and preferably 3 times a week.
3. The optimal duration of the session is 45 minutes.
4. If there is pain or discomfort in the area of ​​the hernia - immediately stop swimming and leave the water.
5. At any kind of a hernia to jump into the water is strictly prohibited. You can go in and out (!) From the pool bath only by using stairs.
6. Before the session, taking a shower, do not steam out the body too much, and at the end rinse with cool (20-24 ° С) water. When leaving the shower, place a dry (!) Towel on your shoulders or waist, and remove it only before entering the water.
7. Be sure to wear special glasses. They will help not to close their eyes, which means they will not let them collide with another swimmer on the path or with the edge of the pool, which is very traumatic, even without a hernia in the spine.
8. When taking a final shower, do not forget to complete it with contrasting procedures.
9. After the session, do not overdry the hair and do not overheat the head under the hairdryer, but pay special attention to the ear holes completely dry.

Contraindications

Make sure that the aqua aerobic instructor has a LFK instructor diploma

Despite all the advantages, therapeutic swimming with intervertebral hernias is not available, in cases where:

• there was an exacerbation of pathology and the pain syndrome returned - we must wait for the recovery of a stable remission without pain;
• there are severe congenital heart defects;
• there are pathologies in which there is the possibility of the occurrence of convulsive or epileptic seizures;
• There are invasive diseases of the skin, including wetting allergic rashes.

We treat swimming cervical intervertebral hernia

A competent and attentive instructor of LFK will pay attention to the fact that the instruction for the treatment of hernias located in the cervical region provides for only two types of swimming:

1. Style swimming Crawl, but only with a mask and tube, when the head is constantly under water and the face looks down.
2. Diving in position: the arms are extended forward, the whole spine is stretched in one line. In this position, the legs can work in the style of a crochet or breaststroke.

in this article do not publish, pay attention to the photo.

Krol "with a headband and mask" and dodging

Dosing the load should be for health.

During respites to restore breathing, take this position so as not to interfere with other swimmers on the path.

At this time, it is desirable to make turns, inclinations, in different projections, and circular movements in the neck while being in a position where the water line barely reaches the lips.

Swim Brass with hernias and protrusions in the cervical and cervical-thoracic transition is strongly not recommended, as well as with lesions of intervertebral discs in the waist. The price for an independent application of this style of swimming for all is the same - instead of good, exacerbation of the pain syndrome and "rollback" of treatment on several stages back.

Swimming with hernias in the waist and chest

And how it is necessary to swim at a hernia of a backbone in a cervicothoracic, thoracic, lumbar and lumbosacral department (see.

What are the causes of intervertebral hernia of the lumbosacral department - treatment and symptoms)? We offer a cyclic complex of successive swimming tasks, which is suitable for these types of protrusions and hernias.

Repeat the cycle tasks in the above sequence as many times as the subscription time allows.

Between separate tasks, be sure to restore your breathing. Remember, first of all, the occupation is not aimed at developing endurance, but on "soft" strengthening of the deep back muscles that serve the affected segment of the spine.

During recovery pauses in shallow water, do not climb out of the water in full growth, and while resting near the starting edge, do not pull on your hands, holding on to its upper edge or the starting brace.

And as a conclusion, take one more tip. Before you buy a subscription, go to the end of the lesson that you have chosen in time. Communicate with people coming out of training.

Are the instructors during the training all the time near the rails? Is it clean and warm water? What is the temperature of the air in the pool? Answers to these questions will help to determine the correctness of the choice and not only save the budget, but also save health.

A source: https://vash-ortoped.ru/lechenie/lechebnaya-fizkultura/plavanie-pri-gryzhe-pozvonochnika-1000

How to swim in the intervertebral lumbar hernia?

Swimming with a hernia of the lumbosacral spine is part of a complex of physiotherapy exercises. It is recommended to be carried out during remission, as active movements in case of exacerbation of the disease can provoke a rapid deterioration of the patient's well-being.

Useful properties of occupations in water

Medical swimming with a hernia of the spine is actively used not only for prevention, but also for the therapy of the disease.

Immersion in water positively affects all organs and systems of the body, removing the load from the spine, improving metabolic processes, activating blood circulation, calming the nervous system and showing other medicinal properties.

Regular swimming with an intervertebral hernia will achieve the following effects:

• easing of pain;
• strengthening of the muscular corset;
• reducing the load from the spine;
• restoration of the volume of movements in the affected vertebral column;
• relaxation of spasms.

When swimming in the basin, the blood circulation becomes more active, as a result of which metabolic processes are stimulated, and the nutrition of each cell in the human body improves.

Increases blood supply in the area of ​​the pathological focus, which increases the effectiveness of the use of medicines.

After all, it is through the blood vessels that the medications fall into the area of ​​inflammation.

Unlike the standard exercises of physical therapy, swimming in the water minimizes the risk of committing sudden movements that can trigger the displacement of the spine.

Strengthened muscular corset, providing support for the spinal column.

In addition, patients who regularly visit the pool note improvement in overall well-being:

• sleep is normalized;
• forces are restored;
• returns vivacity.

In the water they can completely relax and have a good rest.

Basic rules of navigation

It is possible to swim in the hernia of the lumbosacral spine only after removing acute manifestations of the disease. It is very important to obtain the consent of the attending physician for this, because unauthorized visits to the pool can cause a sharp deterioration in the patient's condition.

Moreover, the first classes should only take place under the supervision of an instructor or a physiotherapist. This is necessary in order to:

• correctly develop a set of exercises in the water;
• determine the style of swimming;
• the maximum permissible load;
• duration of classes;
• Can I swim on my own?
• Additional tools should be used.

The development of recommendations is based on the patient's well-being, the size of the protrusion, the degree of nerve endings, the presence of complications and many other factors.

The instructor will teach the patient to swim properly, so as not to accidentally injure the spine and, at the same time, ensure its unloading. If during the immersion in the water a person feels pain or other unpleasant sensations, the occupation is stopped.

If necessary, the instructor will tell you how to avoid excessive load causing muscle spasm, and indicate the patient's mistakes during swimming. As an option, further employment will take place on a special board or other inflatable device.

In the intervertebral hernia of the lumbosacral spine, swimming is desirable in the basin, and not in open water.

First of all, this is due to the fact that the help of the instructor is possible only in a specialized institution. In addition, many swimming pools are equipped with a special hydraulic system, through which the whirlpools are launched.

This kind of massage has a positive effect on the muscles, relaxes, tones and strengthens.

When intervertebral hernia is recommended swimming in the style of "crawl" or on the back. This will relax the lumbar region. To achieve a positive result, you should practice regularly, at least 2-3 times a week. The duration of one "swim" is from 45 minutes to 1 hour.

However, over time, it is desirable to lower the water temperature to 23 ° C.

Do this not for 1 time, but gradually, so that the body has managed to get used to and has not experienced stress from a sharp change in indicators.

Adhering to the recommendations of a specialist, with the help of swimming you can achieve a stable remission and prevent further increase in the size of the intervertebral hernia.

A source: https://OrtoCure.ru/pozvonochnik/gryzha/lechebnoe-plavanie.html

Therapeutic swimming with a hernia of the spine

Herniated disc- is the prolapse (protrusion) of fragments of the intervertebral disc into the vertebral canal, appearing in result of trauma or osteochondrosis of the spine and contributing to the occurrence of compression of the nervous structures. Swimming is an effective method of treatment and prevention of hernia of the spine

Swimming with an intervertebral hernia
Healing exercises in water:
1) Walking in the water. You need to walk with your knees high on the shallow part of the pool (best if the water is on the chest).

In this case, the movements of the hands should resemble the movements of the skier and work in tact with the feet. Steps should be long. Dosage walk: 5 minutes.
2) Squats in the water. It is necessary to hold hands with handrails and perform deep squats.

In this case, squats should be performed with pressure on the right and left legs alternately. We must try to stay under water for 3-5 seconds. Dosage squats: 12 times per foot and then 12 times - on both legs (36 times in total).
3) Flips in the water.

Perform tumblebacks forward and backward (possible using dividing paths). If water enters the nose, then you can put on a clothespin for your nose. Dosage of somersaults: 4 times forward and backward (only 8 times).
4) Rotations in the water are vertical.

Standing in the water on the chest, perform torso turns 360 degrees alternately in the right and left sides. Dosage of turns: 8 times in each direction (only 16 times).
5) Slip in the water. Starting from the side of the pool with your feet, stretch out in the water in the horizontal plane.

At the same time hands should be extended forward, head in water, eyes directed to the floor of the pool. The legs should be connected and stretched. When doing this exercise, you need to completely relax. Dosage: 4 times.
6) Turnings in the water are horizontal. Do slip in water (see p.

Exercise 5), and then - horizontal rotation of the trunk around its axis by 360 degrees, alternately to the right and to the left. Dosage: 4 times in each direction (only 8 times).
7) Inhale-exhalation near the pool edge. Holding hands over the edge of the pool or the rail, pull the body out.

In this case, the arms are also pulled out at the elbows. Perform legs alternating movements, as when swimming with a crawl.

At the same time, carry out the following movements with your head:

1. a) put your head in the water - exhale
2. b) turn the head to the right - inhale (as in the rabbit)
3. c) head down into the water - exhale
4. d) raise your head forward - inhale (imitation of inspiration in a breastplate)
5. e) lower your head into the water - exhale
6. e) turn the head to the left - inhale (imitation of inspiration in the rabbit)

Dosage: 12 breaths in each direction (left, forward, right). Only 36 times.

This set of exercises with the intervertebral hernia is designed for beginners in swimming, as well as for those with an intervertebral hernia size of more than 7 mm, or if the patient is suffering severe pain.

Perform this complex is necessary for one month: only 12-13 lessons, 3 lessons per week.

In other days it is necessary to perform exercise therapy with intervertebral hernia (intervertebral hernia therapeutic gymnastics).

Starting from the second month, patients with intervertebral hernia should increase the load in the basin. To the above exercises in the water is added swimming.

Swimming with a hernia of the spine

• Swimming on the back with both hands. Dosage: 400 m
• Swimming on the back, hands move in turn (krol on the back). Dosage: 200 m
• Crawling on the chest.

At the end of the workout, in order to relax the muscles, it is necessary to perform exercise number 5 "Sliding in water" - 2-4 times.
Increase the load gradually, as you learn and adapt to the workload.

Occupations in the water with intervertebral hernia should be done in the pool with a water temperature of 25 to 28 degrees. The initial training time is from 30 to 45 minutes in the first three months of training and 45 to 90 minutes in the following months.

This program should be conducted for 6 months and preferably under the supervision of an experienced swimming instructor.

A source: http://lfk-gimnastika.com/lfk-i/197-lechebnoe-plavanie-pri-gryzhe-pozvonochnika

The benefits of swimming for the health of the spine

Swimming has undeniable benefits for human health, which is beyond the power of other sports.

Its utility greatly increases if you engage in it in the sea.

With any problems with the spine, regular swimming improves his condition and relieves pain.

The buoyancy force of water makes the human body almost weightless, so that the load on all joints of the body is significantly reduced. It is for this reason that swimming is a huge benefit for the spine.

Every day, while in an upright position, the discs between the vertebrae are squeezed under the weight of the body, which causes the circulation of blood to deteriorate in such places.

In addition, with age, the spine loses its flexibility.

Being in the water, the internal organs stop squeezing,the back is completely unloaded, freedom in the movements of the joints of the spine considerably increases.

When using different styles of swimmingPractically all muscle groups are involved, and trained muscles of the spine maintain a beautiful posture and do not allow the space between the vertebrae to strongly squeeze. And this is already a remarkable prevention of many serious diseases, such as osteoarthritis, spinal hernia, etc.

If you want to eliminate the curvature of the spine with the help of swimming, consult with the doctor about what style of swimming is better to deal with specifically in your case, swim for stomach or back.

Regular exercises in the pool will bring noticeable relief, give your body freedom of movement. In addition, they are recommended for improving the psychoemotional state and for preventing vascular diseases.

Relaxation for the spine

Man in the water is in a state of weightlessness and almost nothing weighs.

Absolutely all the loads that squeeze the intervertebral discs and vertebrae,completely disappear.

When the patient is in the pool (even just lying down), his spine is completely unloaded, and the discs between the vertebrae straighten and "relax".

Joints work with high amplitude

Due to the lack of a crushing load, all joints work in different planes with a rather high amplitude for any style of swimming.

A person can use all of his natural abilities in the water in full and even significantly develop them by increasing the amplitude of his movements.

So, in the event that the mobility of the joints has decreased, restore the health of your spine, the amplitude and ease of movementwill be much easier and faster in water, than on land.

Muscle training

Swimming practice is a good muscle trainer.

It is worth noting that different styles of swimming train different muscle groups.

In this case, the benefits of going to the pool is manifested in the fact that in the water a person must constantly keep a balance, because of what they connect to workinternal and deep back muscles, which are necessary to support the vertebrae.

Increased lung excursions

It's not a secret for anyone that with age, the lung capacity is reduced due to the fact that the amplitude of the movements of the joints of the ribs and the thoracic region of the back decreases.

At people in old age, the tour of the chest is only 1-2 cm or disappears completely.

ExcursionIs a certain distance to which the lower border of the lungs moves during respiratory movements.

During swimming it is recommended to masterthe technique of "literate breathing": quickly exhale and inhale deeply.

Great depth and frequency of inspiration-exhalations contribute to an increase in the amplitude of movements of the thoracic spine and rib joints and significantly improves lung ventilation.

The benefit of swimming is that even in old age you can use the joints of the ribs and spine, restore and maintain lung capacity.

Psychoemotional health

Swimming removes tension in the muscles and improves the psycho-emotional state, no matter where you swim - in the pool or on the river.

The human body is completely relaxed and calms down.

Here, how many pleasant and useful moments you can get while swimming. Choose the technique and style of swimming that is right for you, and enjoy the results.

Swimming styles for various back problems

Krol without hand removal or breaststroke

It is recommended for those people who did not have any physical exertion or people of advanced age.

On the stomach

With hyperkiphosis (strengthened chest bend) and stoop, doctors advise to swim on the abdomen, as when swimming in this style, the backbone extends backward and the posture correction.

On the back

When swimming on the back, the spine is completely unloaded, which is why if you have serious problems with the spine, it is better to swim and lie in this position.

Intervertebral hernia

The positive effect of swimming in the hernia of the spine, is to reduce the burden on the back.

Water procedures lead to a decrease in the pain syndrome, which appeared as a result of compensatory spasm of the muscles of the spine.

In addition, trips to the pool contribute to the improvement of metabolic processes in surrounding tissues, restoration blood supply to the affected area, strengthen the back corset, which will release the muscles and the affected part of the back from excessive voltage.

However, do not forget that for people with vertebral hernia categorically prohibited normal swimming. A set of exercises in the water should be developed by qualified specialists - instructors or trainers.

Classes should be supervised by the instructor, telling how to properly swim, and what loads should be avoided.The swimming pool should be visited regularly, 2-3 times a week, lasting about 1 hour.

The optimum water temperature for such people is 28 degrees.

Osteochondrosis

Going to the pool with such a diagnosis,You need to remember several important rules.

The greatest spine can be achieved by swimming in two styles: swimming on the back and breaststroke.

It is not recommended to use a soft water waistcoat.

If you do not know how to swim, you can use an inflatable pillow or a circle.

Medical swimming is impossible without proper breathing. To learn it, the instructor will help you. Exercise and swimming in the water should be alternated with a rest period (in such moments you can slowly swim on your back).

Exercises for the back in the pool

To exercise in the water were productive, you can use fins or other additional equipment, since such equipment increases the resistance of water.

The main thing is to avoid hypothermia.

In addition, it is forbidden to engage in such water procedures in the presence of scratches, wounds, cuts, inflammatory and infectious diseases, as this can cause discomfort and painful sensations.

Consider several exercises that are recommended for strengthening the spine:

1. Lay your back on the stretching (the ropes that separate the paths in the pool) and extend your arms over your head, your legs should lie on the water in a calm state. Thanks to this exercise, the thoracic spine and muscles work well. A couple of minutes on stretching is an excellent prevention of scoliosis and stoop, as well as treatment of curvature of the spine.
2. Lie between the stretches across the swimming path. Hands have to hold on to one of the stretch marks, and put the legs on another stretch. Try to keep your back straight, gradually straining all the muscles. This exercise can be done on the stomach (in a mask).
3. Put your feet on the edge of the pool, and the pelvis should touch the rim. The back should lie on the water, and hands spread out to the sides. Relax and close your eyes. Lie in this position for 5-10 minutes.

Swimming is an effective and effective method of restoring the musculoskeletal system. Exercises can be carried out both independently by the patient, and with a professional instructor, according to a pre-programmed exercise program.

The peculiarity of such water procedures is that all muscles are very well studied, but they do not bear any load, as in exercising on simulators.

The pool is recommended to people for the treatment and prevention of various injuries and diseases of the spine, with osteochondrosis, scoliosis, kyphosis. Swimming will benefit the internal organs and the spine of a person, and has virtually no contraindications.

A source: http://vashaspina.com/lechenie_spinyi/lechebnaya_fizkultura/polza_plavaniya_dlya_pozvonochnika.html