Stretching spine in the home. Back exercises, yoga, fitness equipment, tables and boards hernia, osteochondrosis, scoliosis

As shown by medical practice, diseases of bones and connective system of a person of one medication is not enough. To the aid of non-traditional methods with the use of herbal preparations and manual therapy.

positive results provides traction and stretching of the spine by means of physical exercises at home for the treatment of diseases of the back and joints.

What gives the stretching of spine

The vertebral column - is a major part of the human skeleton, consisting of vertebrae and disks between them. Disks are composed of cartilage connect vertebrae and serve as shock absorbers for their mobility. exhaust, or spinal traction - is a method that helps to improve the mobility of the vertebrae and get rid of the painful symptoms caused by various factors.

Causes back pain and diseases can be set, but the main ones are the following:

• spinal injury and the vertebrae to their displacement or without it;
• age-related changes associated with the shrinking of the intervertebral discs;
• lifestyle associated with sedentary work.

Because of this way of life and age-related changes in the human body violated the metabolic processes. This results in the occlusion of vessels lost elasticity of tendons and ligaments, which leads to circulatory disease and bone and joint system.

Just exercise for stretching the back and can help in the following cases:

• hypertension and cerebral circulatory disorders;
• when removing the pain symptoms of a herniated disc;
• fatigue and surge after operation;
• scoliosis, stooping and joint problems;
• strengthen the back muscles and improve posture.

testimony

As the clinical practice, treatment of severe and chronic diseases of the spinal column, such as hernia between the vertebrae and low back pain using simulators, a horizontal bar section and the inversion does not give a significant results. In these cases, the aid comes stretching of spine by means of physiotherapy, which is to be administered to a patient his doctor.

Traction or traction of the spine in a clinical setting is very good for:

• Curvature of the spine (scoliosis, lordosis, kyphosis);
• pinching of the nerve roots;
• neuralgia and sciatica;
• lumbodynia, convulsions, and ankylosing spondylitis.

Name of traction techniques	Application (spine)	Disease
Underwater	Lumbar, thoracic	Sciatica, lumbodynia, pinched nerves
dry	Cervical, thoracic, lumbar	Scoliosis, lordosis, kyphosis
equipment room	Cervical, thoracic, lumbar	Hernia, scoliosis, osteochondrosis
Bubnovskaya	Lumbar	Sciatica, hernia, osteochondrosis
Şişonina	Cervical, thoracic	Hernia between the vertebrae, hypertension, low back pain
manual therapy	Cervical, thoracic, lumbar	Sciatica, vertebral displacement, hernia

General rules and recommendations during exercise

Stretching spine in the home should be done by the simple to the complex and, of course, you need to constantly consult and undergo monitoring by a specialist in manual therapy. When performing exercises at home do not need to chase the desire to reach a large number of different exercises and you must stop at 2-3, but do them regularly.

The basic rules are as follows:

• important to do exercises on a regular basis;
• before major exercise workout is desirable to do;
• movements do smoothly in a slow rhythm;
• watch out for relaxation and to avoid surge in the body;
• breathing should be smooth and deep, not surface;
• to refrain from doing compound exercises immediately after a meal.

Underwater traction

For the traction of the spine in a clinical setting is used dry, underwater and hardware traction. When the underwater stretching of a patient is placed on a table, which is in the bath with mineral water, hydrogen sulfide, radon, iodine-bromide, or with plain water.

Extractor hood occurs via two belts, one of which fixes the body of the table, and for the other occurs extractor spine. tensile force depends on the patient's body weight, and other parameters that are determined by a doctor, the patient himself can optionally disable procedure process.

The aqueous medium acts favorably on the muscles and nerves of the spine is pulled, and helps to hold treatment of intervertebral discs and radiculitis.

Trainers

Inversion table is a base swing, the upper crossbeam which is fixed table for positioning a patient's body. At the bottom of the table there are locks for the feet. The patient lies on a table and turned up by adjusting the angle of inclination of his body. In such a random, inverted position is a gradual extension of a backbone.

Hanging on the bar - one of the most effective ways to extract the spine and correct posture. The bar is easy to make at home, and it is well to draw not only the spine but also the muscles of the body. In order not to get tired hands they can be fixed to the bar with special leather straps.

For older people can approach simulator Evminov. It is similar to an inversion table, only the board is fixed stably to the wall and at the top of the crossbar is to grip his hands.

The patient himself adjusts the angle of raising board. Holding on to the bar, he gradually relaxes and stretches the muscles of the vertebral spine. People with good health this machine helps to inflate the press.

Glisson loop is used to extract the spine in the neck area. This simulator consists of a few stitched belts, which are fixed under the chin and neck.

Sitting on a chair, the patient puts on a retainer, which is fastened to the top of the fixed support, and to counterweight attached load or the patient himself adjusts the power level of the impact of its hand. This machine copes well with an extract of the cervical vertebrae and diseases.

Exercise therapy lumbar

When performing any exercises of stretching is necessary to move from simple to complex. You must first develop a simple exercise, gradually moving to the complex. Before making any complexes need to do warming up exercises.

It tilts lumbar back and forth motion from side to side. It is also very important to combine the movement with the breath. This is important when performing exercises and should be respected.

Ip - lie on your back.

1. Throw in the hands of the castle and make his head. It is necessary to raise his head and pull the socks at the same time for themselves, at the same time to take a breath. Go back and take a breath. Do 6-10 times.
2. Lie on your back. Inspiratory need to alternately lift your knees to your chest, pulling the sock feet away. Coming back, breathe out. Do one, then on the other foot. Make 6-10 times.

IP - I'm standing.

1. On inhalation hands raised up, the spine is stretched and the feet are put on socks. Make random breath and go back. Make 5-10 times.
2. Doing a full breath, you need to bend forward (angle 90 °) in the back, arms outstretched in front of him to keep, the view looking forward. Make random breath and go back. Run 5-10.
3. Inspiratory hands move up and going backward bend. It is important to tilt the head to the rear position, as it were caving in and going out onto the bridge. Back to back, making an arbitrary expiration. Make 5-10 times.

Exercise therapy for the cervical spine

Stretching spine in the home can help the problems with the cervical spine vertebral column and hypertension, and of exercises recommended to start and end the massage.

You need to rub the hands, palms, so that they become warm and begin to rub his head from the forehead to the back of the head, smoothing his fingers and stretching at the end of the neck muscles.

AND. P. - sitting on a chair, spine straight.

1. We need to raise both arms up, pulling his head and stretching the cervical vertebrae. Go back and do again 5-10 times.
2. Tilting your head forward until it stops and is also back, stretching the neck muscles and staying in extreme positions for 5-10 seconds. In the event you need to bend your head back in the spine, taking a deep breath. Returning back, exhale. Do 5-10 times.
3. Now we need to make head turns to the right and to the left, stopping at the extreme positions for 5-10 seconds. This movement in the twisting improves the mobility of the cervical vertebrae.
4. From a sitting position, straightening the spine, you need to push your head forward with your chin, like a goose, to fix for 3-5 seconds and return your head back. Do 5-10 times. This movement helps to improve blood circulation of the brain and his work.
5. And from. P. sitting right hand must be placed on the left shoulder and the head to make a turn to the right, to remain so for 5-10 seconds, then came back in and out. P. Now do the same thing in another direction. Do 5-10 times. This movement is working side muscles of the neck and shoulders.

Exercise therapy for thoracic spine

I. p. - I'm standing.

1. Inhaling, you need to raise your hands to the sides and slightly back, palms up, slightly arching back. Go back and take back 5-10 times.
2. And from. P. inspiratory need to raise your right hand straight forward until the chest and the left back, while turning, and looking to the left. In the extreme positions of the hands are placed parallel to the floor. Go back and do the same thing in another direction. Perform this movement 5-10 times.
3. Now, from and. P. standing, breathing right arm is retracted, palm up, and make the deflection after the hand. Go back and run to the other side. Making movement 5-10 times.
4. On the inhale, "spreading the clouds", the hands move upward. On the exhale, drop down on either side of the spine with back bend and stop in and. P. at the bottom. Movement is done 5-10 times.
5. Inhaling, the right hand moves across the face up (palm facing up, look upwards), and the left is put behind his back and made the deflection at the back back. On exhalation hands return. The same is done on the other side. Movements are performed 5-10 times.

Exercise therapy for lower back

At home, all therapeutic stretching exercises of the spine, it is desirable to do after a warm-up charging muscles.

I. p. - I'm standing.

1. You need to bend forward at the waist, trying to get his hands the floor. Then stop for 3-5 seconds and straighten up. Do 3-5 times.

AND. P. - you must sit on the floor.

2. You need to sit on the floor with your feet together and bend forward with a delay of 3-5 seconds. Then straighten back and make this movement 3-5 times.

3. AND. P. previous: feet take aside. It is necessary to lean forward again with a delay of 3-5 seconds. Straighten up and do the 3-5 times.

AND. P. - you need to lie on your stomach.

4. Hands pulled his hands to his head and leaning on them, it is necessary to lift the body from the head, caving in a waist. Stay in this position 3-5 seconds, fall back, relax and do 3-5 times again.

5. We need to press on the arms and arch in the lower back at a right angle. Fix the position for 3-5 seconds, back on the floor, relax and perform again 3-5 times.

Stretching back procedure of Bubnovskogo

Stretching spine in the home should be selected taking into account the decision of problems in that department back, where there is a focus of disease. The following exercises from Bubnovskaya techniques help work out the spine in the lumbar spine.

AND. P. - on all fours.

1. Inhaling, take the deflection back to the abduction of the head back, sighing, you need to bend your head and choose for themselves. Do again 5-10 times.
2. It is necessary to lower the body to the floor, arching back and taking his head up and back. Go back and do again 5-10 times.

   

3. On your knees, you need to do push-ups from the floor about 5-10 times.

AND. P. - you must lie on your back.

1. It should be at the knee bend right leg and pull your hands to the body. Do the same on the left leg. Movement is done 5-10 times.
2. Now on inspiration both legs raised and his hands tightened to the body. With an exhalation come back. Make movement 5-10 times.

for stretching the spine Yoga

Exercises of yoga, called asanas, well help in stretching the spine, as well as the correct posture, if you regularly engage in this system.

1. The basic yoga pose - savasana. You need to lie back, relax, hands are placed palms up. Hands must be placed under the loin and gradually start as if pulling the spine, shoulder blades moving up and the hands pulling the waist down. And to return to. P. and relax, do 3-5 times.
2. Thumbs weaved and lie behind his head on the back of the head. It is necessary to pull the spine again, moving the waist down and his hands pulling the cervical vertebrae up. Make 3-5 times.
3. Pose Vajrasana - sitting on their heels. I need to get up on his knees, and then go down to the heel. From this position, to make the deflection ago, caved in the back and head thrown back, his hands behind resting on the floor. Fixing the position 3-5 seconds, and return back. This pose improves blood circulation in the lower back and lower extremities.
4. Sukhasana - pose tailor. You must sit evenly with crossed legs, straight spine. On an exhalation to bend the body forward and try to reach the floor, stretching the spine, arms stretched forward as far as possible. Go back and relax, perform 3-5 times.
5. Pose Dandasana. Need to stay sitting on the floor, legs straight, the spine is straightened. On the exhale, make a bend of the trunk to the legs and stop for 3-5 seconds. To go back and do again 3-5 times. This asana restores blood circulation and relieves pain.

Exercises for the back at sedentary work

This complex does not require special efforts at development and makes it possible to stretch the back muscles and relieve pain in the spinal column.

AND. P. - sit on a chair, his hands on his knees.

1. It is necessary to raise and lower the shoulders to loosen up the neck and shoulder muscles and blood flow to resume. Do 5-10 times.
2. Now you need to bend your head back and pull back, straightening and stretching the spine. Repeat 5-10 times more.
3. Inhaling, arch back and throw his head. Breathing out make the inclination of the body to the knees, stretching his arms back taking ankles. Do 3-5 times.
4. On the chair is necessary to move up to the back of it. During inhalation, the hands are raised and bred up by hand. Breathing is necessary to go back and then do 3-5 times.
5. Now, exhale, tilt your head to the right shoulder with a shoulder sinking with his hand and the left hand with an arm raised. Inspiratory go back and do the same thing in the opposite direction. Do 3-5 times.

How to stretch your back in osteochondrosis

As a general rule, in case of osteochondrosis affected cartilage. When performing exercises need to move from simple to complex, and perform simple exercises until after the aggravation and pain subsides.

AND. P. - sit on a chair.

1. Hands are on the hips. It is necessary to inhale bend back, taking his blade. Fix the position for 3-5 seconds, back and back again to make 5-6 times
2. You must place the hands on the hips and do the movements in a circle shoulder blades and shoulders back 5-10 times. Relax and perform the same amount of time again.

AND. P. - you need to stay on the back.

1. Hands should be dotting the sides and pull your legs to your chest. From this position the legs are removed in one direction, and the head is given the opposite: it turns twisting. This position should be fixed for 3-5 seconds, come back and do a different direction. This movement is done 3-5 times.
2. You must sit on the floor and straighten your legs. Then bend forward and try to reach out your hands to toes, pausing for 3-5 seconds. Straighten up, relax and do 3-5 times.
3. You need to become, hands at his sides, then bend forward, trying to get his hands to the floor, the sight is directed in front of him, to fix posture 3-5 seconds. Straighten up and do again 3-5 times.

for scoliosis

AND. P. - sit on a chair.

1. Movement is done with light dumbbells. Inhaling need to take your hands from side to side and keep the blade secure the position for 3-5 seconds, and return back. Do 5-6 times.
2. Now, breathing, arms with dumbbells must be lifted up, slightly caved in and stay for 3-5 seconds. To go back and re-do 5-6 times.

AND. P. - you need to stay on your stomach, arms at his sides.

1. Inhaling, raise the need housing with the head up, arms raised slightly backward and upward to reduce the blade. In this position, you need to stay for 3-5 seconds, then come back and relax. Do again 3-5 times.
2. Same pose, only you bend the arms at the elbows and put his hands near the face. Inhaling rise up and tear the body with the hands on the floor, shoulder blades are brought together. Stay for 3-5 seconds, come back and relax. Make 3-5 times.
3. Now, from and. P. in turn need to raise your left and then your right foot. Do 3-5 times.

When a herniated disc

Stretching spine in the home facilitates pain in hernia between the vertebrae, which pushes or displaces intervertebral disc beyond the fibrous ring. The disc compresses the surrounding muscles and nerves, and there is pain. There are a number of gymnastics movements for muscle training and pain relief.

1. AND. P. - you need to get up, hands weave the castle. By moving the hands up, you need to take them behind your head and stretch, rising on his toes. Pausing, go back and take some time.
2. Now we need to bend down and fingers to get the floor, getting up on his toes, and stretched forth his hands behind. Stay for 2-3 seconds and with socks on their feet to roll on your heels. Go back, take a break and do it again the movement 2-3 times.
3. AND. P. - stand up straight. To bend down and lean your hands on the floor. After that bend downward arc and return to the previous position. Make 2-3.
4. AND. P. - to stay on his back, place your hands at your sides. You must climb to the top of the body, while the fingers can help themselves to the lumbar region. 2-3 making movement back and relax. If the straight leg to do hard, they can be bent at the knees, pridvinuv heels close to your buttocks. Do 3-5 times.
5. I need to lie on your back, place the palm of one hand over the other and pull them behind your head. Now, pulling socks on his feet to yourself, you need to try to stretch the spine and stretch. The same effort done by pulling the toes in the opposite direction. Do 3-5 times.

Contraindications

When the traction and any medical gymnastics, there are common contraindications, you need to know and abide by them:

• poor circulation system (hypertension, arrhythmia);
• serious spinal injury;
• bone damage;
• during pregnancy;
• oncological diseases;
• epilepsy;
• skin and infectious disease in the acute stage;
• disease organs inside the body in the acute stage;
• high body temperature;
• serious mental illness.

Possible consequences and complications of gymnastics

Possible complications after therapeutic exercises may appear as a result of excessive zeal while it is running or when it is executed in the stress and strain state.

In order not to aggravate the disease, it is necessary to know the following rules:

• increased pain after a medical gymnastics exercises (choosing the wrong exercises or complex);
• muscle spasms and sprains from excessive strain, and fatigue;
• aggravation of the disease due to incorrect choice of traction methods;
• worsening of general condition and temperature rise at concealment by the patient from the doctor serious pathological diseases.

People with severe diseases of the spine sometimes lose hope of recovery after years of treatment with medicines. But with the development of medicine, new vegetable products, fitness equipment and manual therapies.

Stretching the spine using home exercise equipment and gym complex in conjunction with traditional medicine gives people hope for recovery and freedom from disease.

Registration of the article: Mila Friedan

Video of the spine stretch

Exercises to stretch the spine to reduce pain: