Charging for the back and spine every day, in the morning, at home, at work; on the ball, chair, cushion, wall bars; osteochondrosis, hernia, scoliosis, prevention of pregnancy for older people

charging performance for the back and spine is important for kids, teenagers, adults of different sexes. At a young age it is necessary for the correct formation of posture, as well as an adult - in order to prevent diseases of the musculoskeletal system and getting rid of them. In the selection of exercises it is important to take into account the individual characteristics of the organism and the recommendations of experts.

charging rules for the back and spine

In order to charge for the back and spine brought the desired benefit, but did not give the opposite effect, you must comply with these basic rules:

• understanding of the purpose of the complex variety of exercises for specific parts of the spine;
• therapeutic charging should be carried out only during the attenuation of symptoms (remission);
• timely response to the occurrence of acute pain, discomfort;
• individual approach to determining the charge duration;
• Compulsory compliance with pre-workout (warm-up) muscle to relieve spinal clamps, stretching it, improve blood circulation.

When is it better to do exercises?

The most convenient time to charge the back and spine is the morning. This allows the use leisurely drowsiness and within 15 minutes even in the lying position the body to prepare a full awakening mood elevation, and back - to fluorescent loads. These are analogous to ¼ hour half-day exercise.

If the morning exercise helps to cheer up, then the time (2.5 hours before sleep) helps unload the spine, relieve tiredness during the day.

For office workers, freelancers one of the viable options is also performing gymnastics in the daytime even in the workplace. According to experts, some would not have chosen the time for a daily 15-minute gymnastics, it will be more effective than the 2-hour, 2-3 times during the week.

The use of a daily charge

Daily charge for the back and spine allows us to solve problems that may be peculiar to people of all ages. If at a young age, such exercises have a positive impact on the growing organism, after 25 years, it aims to preserve the mortgaged building in childhood.

However, over the years, few manage to avoid stagnant processes, arrhythmia, slowing blood flow, abnormalities in metabolism, muscle weakness and other age-related phenomena. Here special urgency exercise to remove tissue atrophy, preserve plasticity, spinal mobility.

Indications and contraindications for practicing physiotherapy

Medical charging for the back and spine is used in various medical areas, namely:

• orthopedics, traumatology;
• hospital internal medicine;
• neurosurgery, neurology;
• pediatrics;
• gynecology, obstetrics;
• phthisiology;
• ophthalmology;
• Oncology et al.

Exercise therapy is contraindicated in cases such as:

• acute pain, general grave condition;
• infectious, inflammatory disease in the acute phase;
• fever;
• cardiovascular failure;
• disruption of the circulatory system;
• general intoxication;
• malignant neoplasm character (up radical treatments);
• intellectual impairment mental health.

Morning exercises - exercises benefit for back and spine

The main purpose of morning exercises for the back and spine - bringing into operation of the whole body after a night of slowing down all its processes. For awakening the body, experts recommend not to carry out active and sparing exercises that promote muscle strain, their careful study.

With properly chosen exercises can stock up for the day with energy, improve blood circulation, the biological fluid in the tissue cells. With this repair damaged cells of the connective tissue, the intervertebral space. This has a positive effect on metabolic processes, increase muscle tone.

Universal charger for the back and spine

Exercises:

1. Starting position: lie on your back, with emphasis on the shoulder, arms outstretched along the torso and legs bent at the knees (with a bad back legs can not bend).
2. Strongly stretch the abdominal muscles, creating a solid press, palpable to the touch of hands.
3. Slightly bend the waist up.
4. Return to the SP.

Exercise is carried out at least 10 times.

Top 5 best exercises for the back and spine

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1. "Cat" - important for muscle stretching, waking up, preparing to daily stress. Promotes increased blood flow in the dorsal muscles, exploring the upper and lower parts of the spine muscles. For its implementation need to get down on all fours, stand on her knees and lean on the hands. After taking a deep breath as much as possible to bend up the back and lower his head, then exhale - to bend down and lift your head up. Multiplicity perform 10-12raz in 2-3 sets.
2. "Dog muzzle down". Starting position: stand on all fours with divorced feet shoulder-width apart and lean on the palms of both hands. Take a deep breath and lift up the buttocks when straightening the legs, feet are not detach from the floor (the position is held for about 60 seconds). Made exercise posture is a body in the form of a triangle formed with the "top" of the raised buttocks. Exercise repeat three times after a moment's rest with relaxed muscles.
3. "Dog muzzle up" - another of awakening from the sleep of exercise contributes to the revitalization of the internal organs. In the supine position on the abdomen positioned under the shoulders bent at the elbows with the palms facing downwards down and straighten the legs. Exhale and pull your shoulders back to straightening the chest. Then, raise your head, bending the back, lift the upper body section. After holding this position for at least 60 minutes - descend slowly. Actions must be repeated three times with a minute rest in between them. Both exercises "Dogs" are carried out in tandem.
4. "Crocodile" It is a classic range of "twisting" to regenerate back at any age, which has several variants. To perform one of the easiest ways to be supine positioned on both sides of the hands with the palms turn out.. This is followed by a 10-fold spiral turning of the spine first with his head turned to the right, hips and feet - to the left, and then - in the opposite direction.
5. "The pose of the child" to stretch, relieve tension of the neck muscles and the entire back after sleep may terminate the morning classes. Equipment of its implementation is the body is lowered to his knees with a note instead of feet and buttocks position on the heels. Then exhale should lean forward, focusing his forehead on the floor and stretching arms along the body with palms turned up. In this position for 1-3 minutes to concentrate on stretching the vertebrae. It can be further pulling out his hands for enhanced stretch the back muscles (one or both).

Charging for various types of degenerative disc disease

This chronic problem is characterized by damage to the cartilage and intervertebral discs in different parts of the spine. It is common among people over 40 years, but the first signs can appear much earlier. This involves not only the treatment, but also prevention.

When osteochondrosis upper division focuses on the development of muscles in the neck, upper body (Throwing the head back and lowering his chin on his chest, it turns left / right / forward, touch ears, shoulders).

to the affected area of ​​breast exercises are focused on the development, support, tone muscles of the chest, back and abdomen. Lumbar fit exercises to strengthen this area, to ensure the mobility of all its segments, improve blood circulation in the back.

Exercises for scoliosis

Medical charging for the back and spine should be carried out already at the first symptoms of scoliosis. To stop the progressive curvature of the spine practice asymmetric / symmetric exercises that help to reduce the load on the spine structure and internal organs.

In the presence of the disease degree I-II specific exercises based on the individual characteristics of postural disturbances must be performed. For more complicated cases (III-IV degree) selection of exercises performed podiatrists together with instructors LFK.

The load on the back and spine hernia

Selection of exercises in the form of regenerative therapy is performed depending on the stage of development of an intervertebral hernias, severity of symptoms, and the presence bolezney- "satellites".

Allowed a special charging using tonusnye table, horizontal bar, an exercise bike.

There may also be performed exercises for the press, the shoulder girdle and hands, spine stretching. It is strictly forbidden to load associated with deadlifts, different kinds of wrestling, skiing, jumping, running, and, in general, with professional sports.

Exercises to stretch the spine

Spine Stretching promotes stress relief, reduction of the compression disks in different departments, to get rid of back pain. This method may be performed pronation / back, standing by a simulator (horizontal bar, wall bars, fitbol etc.).

An important condition for proper stretching is its duration up to 10 minutes, a gradual increase in load without the assumption of pain or the crunch of vertebrae. Perform these exercises involves complete relaxation of muscles, a good mood.

Training of the cervical spine, strengthen the muscles of the neck

Cervical spine where channels are densely arranged nerve and blood vessels, is a 2-place on cause problems. To strengthen the muscles of the neck, doctors recommend to carry out its 10-times bending forward while exhaling and then extension and retraction of the head slowly back to the breath. At the time of fixation of each movement breathing is necessary to detain.

Another option may be to focus on the forehead of the palm (the wall) and complete immobility providing pressure for 10-15 seconds. For the purpose of stretching is necessary for finger grip at the back to reduce the elbows and place the chin on his forearm. Then you need to rest his head with his hands with a maximum lifting brought together the forearm and fix the position of up to 15 seconds.

Treatment on the bar and the wall bars

Exercises in these shells allow the back muscles to "work" with every body movement. Such exercises help to stretch the spine, strengthen the ligaments and even deep muscles that form a good posture.

It is important to take into account the appropriateness of their use for the prevention of various diseases of the spine:

• scoliosis,
• kyphosis,
• lordosis,
• ischemia of the intervertebral discs.

However, at the first sign deformation ridge horizontal bars, wall bars may be contraindicated. Therefore, the possibility of their use should be determined by doctors.

Charging on the chair for the back and spine

The complex consists of simple exercises, such as:

1. "Curl" back.
2. Bowing waist.
3. Bending forward.
4. The side slopes.
5. Pose "cat-cow".
6. Bending to both sides.

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These exercises help to bring the muscles in order (from the shoulder belt to the waist inclusive). They can be combined with exercises for the cervical spine.

Exercising with the platen

Exercise with roller under back Japanese doctor Fukutsudzi proposed to improve the overall status of the spine. To produce this "projectile" is used cotton towel in height and 15 cm and the bonded twisted rope / band. Its length should correspond to the width of the back.

Technique (less than 1 times a day) is the sequence of actions:

• Sit on a hard surface with legs outstretched. Slowly lie down on the roller, which must be placed at the level of the navel with the validation status. To do this, the index finger of the navel a horizontal line to the sides of the abdomen to the touch with a towel.
• Arrange the legs shoulder-width apart and tie the thumbs to each other when apart divorced heels. This allows the pelvis to take a natural position.
• Pull your hands (palms up) and turn to him. Bring together the little fingers, and slowly make hands head that allows you to extend the area under the ribs. The duration of stay in that position for about 30 seconds beginning with the further increase of time up to 5 minutes. achieved by straightening the spine and stretch in this pose.
• Completed the exercise slow the body by rolling to the side and rest in the supine position.

Exercises with fitball

To perform this exercise you need to lie down (belly-down) on the exercise ball, make her head with both hands as much as possible to bend up / down several times.

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Such a charge for stretching helps to relieve muscle spasms, increase the distance between the spinal discs.

Charging the workplace for the back and spine

This option - the best solution for those who are deprived of normal physical activity. Prolonged static load adversely affects the cervical and thoracic spine. Along with the proposed exercises on the chair can be used and others that can be performed several times a day, sitting at your desk, without distracting others.

Here are some of them:

• slow turns of the head to the side with tilting back to the end of the movement. After returning to the SP - Repeat the exercise in the opposite direction;
• lower his head forward and try to rub the chin area of ​​the chest. When the rear part of the neck to try not to strain. After this, pull back the head and make a few slow rotation right / left;
• put on the table with elbows fingers together in the "lock" position the chin on hands and make a few slopes in both directions;
• put your hands on the table, take the shoulders back, closed their blades together, and then to straighten and stretch the spine (like a rack "quietly").

A set of exercises for seniors

One of the many gentle exercises for the elegant age people could be this:

• after sleep soak up a bit in bed;
• slowly get up and warm up the neck of the rotary head down left / right, and vice versa;
• leisurely turns heads on both sides from the shoulders touch;
• put his hands on her shoulders and make them more circular motions, and then do it with arms apart and arms bent at the elbows;
• bend back to the retracted on both sides hands and torso tilted forward;
• sit on the floor with divorced, and then note the feet together and make a few slopes to each of them.

Based on physical features, the complex can be supplemented by exercises for the legs, squats, walking Nordic / on line and others.

Charging for the back and spine during pregnancy

As fetal growth spine must accommodate to shift the center of gravity expectant mother. In order to strengthen the spine thoracic and lumbar muscles, improving their elasticity these simple exercises you can use at home:

• in upright position close to a hand and pulled up / down, left / right;
• repeat these steps with hands closed behind him;
• standing with your back straight to take a stick, to get her head and relax your hands;
• stand on all fours and mimic "wagging tail", followed by arching of the back-up for 30 seconds (analog exercise "dog snout down", "cat's back", "camel back");
• lie on your back and legs bent at the knees slowly to make the slopes to the right / left and vice versa.

Keep in mind that during pregnancy in the presence of back pain exercises are prohibited from raising the legs, hips rotation, stretching with fast / jerky movements.

Yoga for the back and spine for beginners

Many of the proposed exercises borrowed from the yogis. Their postures (asanas) are present in such kinds of chargers, as the "face of a dog up / down" cat-dog "," boat ".

At the same time begins with back problems, spine, you can use other positions, namely:

• "Palma" (talasana)
• "Hare" (shashankasana)
• "West" (purvottanasana)
• rotation around the abdomen (dzhathara parivartanasana) and others.

All exercises are based on the length of the static hold poses that must be performed on a daily basis. The important point is the combination of stress with relaxation.

Recommendations during exercise

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1. Charging should be carried out after 2 hours after a meal in the spacious, ventilated
2. Sighting study of weakened muscles without excessive stress
3. Regular exercise, which should be a good habit.
4. A gradual increase in temporary employment and the load
5. Compliance with the requirements of proper breathing: fluency, rhythm, without delaying. Start exercises are performed on the breath, and to finish - on the exhale.
6. Coordination with the attending physician complex exercise therapy.

Choice of optimal charging for healing or treatment of back and spine is carried out, depending on their specific characteristics.

The information provided can not be used for the purpose of self-diagnosis or a substitute for professional help of experts. Self-fulfillment in the home involves an initial holding of the first lessons with a specialist.

Video: Charging for the back and spine

Exercises for the back and spine in the video:

Effective exercises for the spine: