Exercises for the back with scoliosis - the best preventive and therapeutic gymnastics!

The ailments associated with the spine have their own treatment regimen, which, most often, consists of performing simple and complex exercises. Scoliosis, a common disease today, is not an exception, as it is also being disposed of by physical therapy or shortly by exercise therapy.

The peculiarities of the disease are such that for its treatment it is necessary to minimize the burden on the distressed spine and prevent excessive pressure on the internal organs. Provided that the complex of exercises is correctly performed, a person will receive not only a healthy( not in the sense of size) back, but also a beautiful, correct posture.

When LFK helps

There are a number of universal exercises that are suitable for correcting various stages of scoliosis,ako, there are cases that require the intervention of a professional. With structural changes in the vertebrae, at special levels of deformation, correction at home will not help. Congenital scoliosis in the most frequent cases is the worst enemy of physical education. So in any case, you must first show your doctor, but only after his approval to exercise exercise therapy and gymnastics.

Exercises, even the most correct, do not work in all cases, but you can indicate a situation in which the effectiveness of exercise therapy approaches a hundred percent: when the scoliosis developed due to the fact that a person for a long time stayedin the wrong, uncomfortable position.

Exercise rules

Physical education, although curative, can be fraught with trauma, especially for the sensitive and aching back. In order to achieve the desired result with the help of exercises, and not the opposite result, several basic rules should be followed:

• the main thing in the class is warm-up, that's why it should be at the head of all classes;
  

  Warm-up before training

• sharp movements, jumps and acrobatic stunts - this is something that should at least temporarily forget the person with scoliosis: all exercises need to be done slowly and carefully;
• bars and dumbbells - this is not the kind of equipment that suits us, since it is important to avoid increased physical activity in scoliosis;
  

  Barbells and dumbbells do not use

• when drawing up a set of exercises you need to be very careful with the load and repetitions: start with the minimum and only gradually increase as the stamina increases;
• special attention is paid to the muscles of the shoulder girdle, lumbar region and legs, so exercises on them must constantly alternate.
  

  Exercises it is important to alternate

What can not be done:

• pull up;
• to hang on the Swedish wall;
• somersault;
• running around;
• to rotate the torso.

Exercises for warm-up

In order for each exercise to have the right effect, it is necessary to repeat it five to ten times. Remember - do not overdo it.

Activity 1

1. Stand with your back to the vertical surface.
2. Lean your heels and buttocks against this surface.
3. Straighten your back, fix your posture.
4. In this position, take a few steps forward. Repeat.

Exercise 2

1. Stand up straight, stretch your arms along the trunk, and place your feet on the width of your shoulders.
2. Carefully crouch on the inspiration, and hands pull forward.
3. Keep your back straight.

Exercise 3

1. We become exactly, bend the leg in the knee and raise it.
2. Hold your foot for a few seconds.
3. Lower the leg and repeat the circuit with the second leg.

The basic complex of exercise therapy for the treatment of scoliosis

These exercises are always performed only after a warm-up.

Exercise	Execution of
"Scissors"	So, let's start from the very beginning: first you should lie on your back and raise your legs slightly above the floor surface( centimeters to thirty or forty), and after that start doing the familiar exercise from childhood - "scissors", That is, we raise our legs to the sides and reduce them back. We do four approaches, thirty seconds each.
"Motion on the heels"	We sit down on all fours, and then move the pelvis to the feet in such a way that the buttocks are on their heels. The palms should be fixed on the floor. Due to the strength of the hands we begin to move alternately left and right, for a few seconds lingering in each position. In each side should be made no less than five movements.
"Back bending"	Again, get on all fours, putting both feet and arms at the width of the shoulders. After the initial posture is fixed, you must begin to slowly bend the vertebrae up, and then - down. Each exercise is five times.
"On the cushion"	For this exercise, we need a hard cushion that needs to be put on the floor. We fall on her belly, we clasp our hands in the lock behind our backs and try to raise the body as high as possible. We do about ten times.
"Shoving the shoulder blades"	We put the feet on the width of the shoulders, hands are left in the free position. Now we move the blades and keep them as much as possible. Repeat the exercise ten times.
"Crossing"	Again, get on all fours, stretch the right hand forward, and the left leg - back. Hold the position for a few seconds, then change. We repeat ten times.
"Legs up"	We lay down on the stomach and stretch our arms along the torso. We take a deep breath, lean on our hands and try our best to raise the leg. On exhalation we return to the initial position, and then repeat the exercise with the second leg.
"Twisting"	We lay down on the stomach, we raise both hands on the sides. Attention should be given to the knees: we bring them together and bend. Fixing the position, you need to turn your head to the left, and your knees to the right, and then vice versa. It is necessary to perform about seven repetitions.
«Hands behind the head»	We lay down on the side where the curvature of the spine is diagnosed. A small pillow or roller is placed under the side. Straighten the lower leg, and the upper one - bend at the knee. The lower arm is bent and placed under the head, and the upper one - we put it behind the head. We fix this position for a few seconds. Repeat about five times.
"Stretching"	We fall on our backs, stretch our arms above our heads, take a breath and stretch our head with shoulders up, and our legs-down.

The final set of exercises to combat scoliosis

These exercises will allow the body to gradually prepare for rest. First we sit on the carpet, bend our legs and wrap them in our lap. Then, in this position, slowly sink to the back and do rides from the neck to the middle of the spine.

Important: You can not do this exercise more than eight times.

Then we get up, put our hands behind our backs and close them in the lock. In this position, we walk exclusively on the heels for about thirty seconds.

We stop, we stretch our arms up and we go on the socks the same amount of time.

Then we perform walking in place with a high hip raising. This exercise should also last at least thirty seconds.

After completing these exercises, we begin to regain respiration. This is very simple: you need to raise your hands up during a deep inspiration, and then exhale slowly lower them down.

This complex LFK is considered complete, you can relax. Experts advise to implement it on a daily basis, since the final result depends on the regularity of implementation.

Prophylaxis of scoliosis

A person who has been diagnosed with scoliosis should think not only about how to get rid of the existing problem, but also how to stop the progression of the disease.

Among the most effective and simple measures it is possible to note conducting an active way of life, swimming, skiing or biking. To stop the development of the disease, you need to monitor your posture: sit straight, without bending your torso, try not to tilt your head.

It is very important to choose the right height for the chairs. A person should sit in such a way that his feet rest on the floor, and do not hang out in the air. If, for some reason, a person with scoliosis has to spend a lot of time sitting, then it is mandatory for him to conduct an easy warm-up every twenty minutes.

To ease the tension of the muscles of the back, it is recommended that the back is slowly and gently arched during the day. The main thing is not to overdo it. In a situation where you have to stand for a long time, it is better to change the supporting leg alternately every ten minutes, which reduces the burden on the back.

All health-improving complexes should be necessarily coordinated with the attending physician, because incorrectly selected exercises can only exacerbate the situation.

Video - Back muscles training for scoliosis

Video - Straighten the back