Spinal exercises at home

The spine is the basis of a person’s skeleton, and, like any base, has strength and strength. A healthy spine is the ease of movement, good posture and excellent ability to work.

Why does the back hurt?

The back pain can be the result of improper posture from childhood, as a result of which scoliosis is obtained - the curvature of the spine. Professional activities related to lifting weights, many hours of driving in transport along an uneven road, and sitting work can cause various violations in the spine. Excess weight plays an important role, the spine constantly experiences overload, holding numerous kilograms in an upright position. All these reasons are supported by low motor activity. We are so used to getting through transport everywhere, neglecting walking and walking.

The position in which we work, that is, we are in it for a long time, can lead to the compression of the vertebrae, as a result of which the muscles are strained and become solid. There is a feeling that a neck or lower back was numb. Trying to relieve pain, we round the back, bending it. The discomfort disappears, but the curved posture does not pass without a trace for the spine, its result can be chronic diseases. The pain in the back is of different intensity: from aching to very strong, in a short time it can acquire a chronic character.

If there are pain in the back, you must definitely consult a doctor and undergo an examination. Only after that can the doctor prescribe adequate treatment. With severe pain, anti-inflammatory non-steroidal drugs are prescribed, which are taken by a course of 5-10 days. After the pain symptom is removed, you can start performing exercises for the spine.

Even the most harmless exacerbations of diseases of the spine lead to a deterioration in the quality of life, a decrease in working capacity and apathy. To prevent these unpleasant phenomena, it is necessary to properly take care of your back, move more, train muscles, monitor posture during work and rest.

Exercises for the back, performed constantly, will help prevent exacerbation of the disease. But they must be performed constantly, and not throw everything at the first glimpses of improvement of health. Over time, the back muscles will get stronger and take on part of the spine. The trained muscles improve posture, make the figure slim and fit, and the gait is light and confident. Many girls are afraid that as a result of training the body will acquire reliefs, and will seem more voluminous. But this is far from the truth, to increase the mass of muscles and give them a bulge, you can only perform strength exercises with dumbbells and weights.

With various diseases of the spine, different sets of exercises are recommended. Some exercises are aimed at increasing the flexibility of the spine, others at stretching it, others to strengthen muscles. Therefore, starting to perform a set of exercises for the spine at home, it is good to consult with the attending physician or instructor in physiotherapy exercises, which exercises should you choose.

When performing gymnastics, several recommendations should be followed:

1. Follow the posture, breathe rhythmically and smoothly.
2. All exercises do without making jerks and sudden movements.
3. The full circle of rotation of the head should be performed with caution or completely abandon it. Some doctors do not recommend this exercise to those who suffer from diseases of the cervical spine.
4. Performing exercises, prevent sharp pains.
5. Do exercise regularly, this is the key to success.

Exercises for the cervical spine

These exercises are aimed at increasing the mobility of the spine, relaxing muscle tone and improving metabolic processes. The state of tension of the neck muscles is familiar to everyone who works for a long time at the computer or at the desktop. To perform simple exercises for the spine, you can use a small break in work, this will not take much time and will not require special equipment. The whole complex can be done sitting exactly on a hard surface, looking in front of you or standing.

1. Lower the chin down. Perform slowly, focusing on pain. Raise your head up without throwing it away. Perform 10 times. Breathing rhythmically: exhale, lowering the head and inhaling - raising.
2. Turn your head to the right, stretching the muscles of the neck as much as possible, return to its original position. Turn left, return to the previous position. Perform 5-7 times.
3. Tilt your head alternately to the left and right shoulder, slowly, trying to touch the shoulder with your ear. Try to stretch your neck muscles more strongly, avoiding pain. Perform 5 times in each direction.
4. Tightening the muscles of the back of the neck, press the chin to the hole between the collarbone. Then relax the neck. Perform 5-7 times.
5. Stronged on the forehead with a palm of opposition to include the head. This exercise is called static because it does not have an amplitude of execution. Perform 3-5 times, holding the neck in tension for a few seconds.
6. Control, putting the palm first on one temple, then on the other. Finish the exercise of counteracting the palm and the back of the head.

A very common disease of the spine is osteochondrosis. This is the name of a decrease in the height of the intervertebral discs, as a result of which muscle pain, stiffness of movement and headaches appear. There are various versions of exercises for osteochondrosis of the cervical spine, manual therapists develop new ways to alleviate the patient's condition.

Exercises for the spine on Norbekov

One of the popular effective techniques is the healing of the spine offered by Mirzacrim Norbekov. Its methodology is based on a positive attitude towards the world and himself. Norbekov claims that in the success of the treatment of spinal diseases, 1% is allocated to the technique of execution, and 99% - work on the state of mind. It is recommended to perform exercises according to the Norbecov methodology with a smile and joy. If it is difficult to tune in to positive, you need to make a smile artificially, over time it will become a familiar state. It is absolutely unacceptable, in his opinion, to perform exercises on automatism and in a hurry.

Constantly performing exercises, you can significantly improve vision and hearing, normalize sleep, activate cerebral circulation.

A set of exercises for the spine in osteochondrosis is performed in a sitting position on a solid surface or standing, straightening his shoulders and smiling.

1. Lower the chin down. Perform sliding movements with a chin as far as possible, each time try to stretch the tense muscles more strongly. Perform several times at a leisurely pace.
2. Raise your head a little, deflecting it back, direct the chin up. For a few seconds, stretch the muscles, then relieve tension for a few seconds. Repeat several times, alternating stress and relaxation. Do not forget about a good mood!
3. Perform slow tilts of the head to the right shoulder. Through a pause in a few seconds - the same to the left shoulder.
4. A very effective interesting exercise “puppy” is the ability to relax the muscles of the back of the neck. Standing evenly. Make the nose of rotation in a circle: up, right, down, left. The movements are restrained, the speed is low. Do the same in a different direction. So the puppy rejoices, playing with himself. The first part of the exercise is performed with a look directed in front of you. Next, lower your head a little down, do the same rotations. Then reject the head back (but not much!), Perform rotations.
5. Next, Norbekov recommends making circular movements of the head, rolling it slowly and carefully. If there are problems in the cervical spine, do not throw your head off, performing only rifts from the left shoulder to the right and vice versa.
6. Standing evenly, look to the right, then turn your head there. Stretching the muscles of the neck, we try to look behind the right shoulder. To do the same in the other direction, each time tightening the neck muscles more.

Exercises for the spine. Video

Exercises for cervical osteochondrosis according to the methodology of the famous manual therapist V. D. Gitta.

Exercises for the thoracic spine

To perform the exercise from 1 to 5, go to the floor, on the back, level the spine. Perform all exercises at least 10 times.

1. The legs lie in parallel to the floor, the socks are extended. He exhale with your hands up. Hold the situation for a few seconds. Relax.
2. The legs are even, the feet are put at an angle of 90 degrees to the floor. Exhale, stretch the heels of the legs as much as possible, and directing the socks to you. Inhale and relax.
3. The starting position is the same. Make an asymmetric stretch. With your left hand, stretch parallel to the floor up, and with the right heel from you. Do the same exercise in the opposite direction.
4. The starting position is the same. Make a full stretch. Hands stretch as far as possible, the heels stretch at the same time.
5. Put the feet on the floor, bending the legs at the knees. Straighten your hands to the sides. Touch the left with the right palm, without tearing the body from the floor. The second part of the exercise is performed with the left palm.
6. Lie horizontally on the stomach, level your legs. Pands on the floor near the shoulders. At a smooth pace, rise, straightening your hands. The spine bend. Turn your head to the side, try to look behind the shoulder. After a short rest, make turns of the head in the other direction.
7. Lie on the stomach, legs straight. Take your shoulders back, tearing off the floor, fold your hands behind your back and in the castle. Bend down as much as possible and fix the position for a few seconds. Try to connect the elbows and shoulder blades.
8. Lie horizontally on the stomach, the legs are straight, your arms are pulled forward as much as possible. The exercise is called "boat". Raise the limbs, swinging on the stomach back and back, as in the waves. At first it is difficult to hold out even a few seconds, but over time the result will improve.
9. Exercise "Cat". Stand on all fours, rest on the floor with your palms. The body is parallel to the floor. Inhaling, bending back down. Hold your breath. Exhale, bending your back up, rounding it as much as possible.

Power hernia exercises

As a result of the current in the spine of chronic diseases, intervertebral hernia may occur. The impetus for the appearance of a hernia may be the incorrect lifting of severity or injury. There is a protrusion of the intervertebral disc, at the same time the spinal cord is compressed with this, and a person feels acute pain. Herbies are most often in the lumbar and cervical spine, since these zones are subjected to a lot of load. The protrusion of the disk can occur in different directions to determine the violations, you need to undergo a magnetic resonance examination of the spine.

Bearing exercises in the cervical spine

Exercises can be performed standing, straightening the shoulders and looking in front of you, or sitting on a solid chair. Rip your hands along the body. All exercises are performed 5-10 times, depending on well-being.

1. Slow turns of the head. Do not forget to start the exercise with the most simple movement with a small amplitude, constantly complicating the task. Turn your head to the right, linger. Return to its original position. Also in the other direction.
2. Dip your head down slowly, trying to touch the chin of the chest. In case of acute pain, the lesson to stop, return to it after a while.
3. Smoothly raise your head up, simultaneously drawing the chin.

Exercises with a lumbar hernia

Gymnastics is aimed at improving the blood supply to tense muscles and relaxing. Exercises 1-5 are performed lying on the back, on a hard surface, repeat each exercise 7-8 times.

1. Hands straight. Bend your legs in your knees, put your feet on the floor. Raise the pelvis, straining the buttocks. At the expense of 5, return to its original position. The breath is arbitrary.
2. Put your hands behind your head, straighten your legs. Bend the right leg, tighten in the chest. After a few seconds, return the leg to the floor. The same exercise is performed with another foot.
3. The legs are even, the arms lie on the floor. Raise the left limbs at the same time, detain for a few moments in the air, lower. Do the same with the right limbs.
4. The legs are even. Raise your legs: the right straight, and bend your left leg in the knee. To linger in this position for a few seconds. The second part of the exercise is the opposite: the left leg is flat, and the right one is bent. Exercise to perform slowly, avoiding acute pain.
5. Lie on the stomach, legs are even. With your hands to rest on the floor. Tightening the back muscles, bend the spine, raise the shoulders, taking the pose of the "sphinx".
6. Lie on the stomach, put your hands to the sides. Lift up the ankles. Small swings in the air with feet.
7. Get on all fours, bend your hands slightly. Straighten your arms, while straightening your back and lowering your buttocks on your heels. Now make a reverse sliding movement over the floor forward. Trying to bend in the lower back.
8. Stand on all fours. Walking on the elbows and knees in one and the other. Keep your back evenly.

Bubnovsky: exercises for the spine at home

The method of strengthening the back of Professor S. M. Bubnovsky is popular in many countries of the world. Currently, rehabilitation centers are opened in which patients can get rid of diseases of the spine and joints. The technique is aimed at restoring normal blood flow in the spine by activating the work of muscles, ligaments and tendons. In the center of the center, exercises are performed on special simulators that help restore muscle elasticity, relieve spasms and pain.

For those who cannot attend such centers and use simulators, at home you can perform a set of exercises to relax the back muscles.

1. Stand on all fours. Smoothly relax your back, crowning it down, exhaling. The same thing, only bending the back up and on inspiration. Each pose requires fixation for a few seconds.
2. Stretching. Kneel, lean into the palm of your hand. The left leg is slightly bend and transfer the weight to it, and pull the right back. At the same time, stretch the left hand as forward as possible. Exercise, changing the position of the arms and legs. Perform at a slow pace, slowly.
3. Exercise "pumping". Stand on all fours. “Pump” the body forward and backward, without bending in the lower back.
4. Kneel, leaning on straight arms. Inhale, bending your hands at the elbows, lower your shoulders to the floor. Exhale, straighten your hands and try to sit on the heels. Everything is done at a slow pace, without jerks and sharp turns.
5. Lie back, bend your legs at your knees, with your feet rest on the floor. Hands straightened, lie behind the head. Press the chin to the chest, lift the shoulders. Stretch out to the knees. The exercise is complicated, without preparation is difficult and can cause pain.
6. To lie back, straighten your legs and arms. Exhale, raise the pelvis. Fix the situation for a few seconds. Having breathed, lower the pelvis into its original position. Repeat 20-30 times.

Bubnovsky: exercises for the spine. Video

A set of exercises for the spine according to the Bubnovsky method.