The modern life of most people is such that most of the time passes in a sitting position at work. Naturally, it is not anatomically correct, therefore, it causes various diseases of the musculoskeletal system. Minimal physical activity or its complete absence over time increases muscle tension, as a result of which the process of supplying blood with tissues is disrupted. This leads to numerous diseases that limit the mobility of a person - osteochondrosis, radiculitis, intervertebral hernia.
Specialists created exercises that partially restore the functioning of the musculoskeletal system. How to stretch the spine, what are effective exercises, we will consider in this article.
Traction tasks
Most often, back pain and limitation of mobility are associated with a shift (change) in the position of the intervertebral discs, which causes pinching of the nerve endings of the spinal cord. In order to correct this situation, special rehabilitation measures have been created that allow not only to stretch the spine in a home setting, but also to carry out procedures in a clinical setting.
Spine traction is designed to solve the following problems:
- relaxation and maximum reduction in muscle tension;
- minimization of pain;
- leading to normal functioning of the blood supply system;
- reduction of pathological pressure on nerve endings.
Positive influence
In some conditions, there is nothing better than stretching the spine to alleviate the patient's condition.
Positive traction results are:
- an increase in the distance between the vertebrae and the entry into the cavity of the intervertebral fluid in the right amount;
- decrease in pressure on disks;
- strengthening the spinal muscles;
- straightening back curvature;
- improved posture;
- increased blood flow in the vessels.
A hood is especially useful in the following conditions:
- kyphosis;
- scoliosis;
- violation of posture;
- muscle spasms of the back;
- fractures and dislocations or displacement of the spinal column;
- hernias;
- pain in various parts of the spine.
Traction mechanism, pros and cons
During the procedure, the spine is slowly stretched in different directions, which causes a drop in excessive pressure between the disks, and the fallen core can return to its natural position.
An extension of the spine with the resulting hernia reduces or completely eliminates pressure on the nerve endings, this causes relief of pain.
The procedure also leads to improved blood circulation, a decrease in swelling, and normalization of metabolic processes in bone tissues. Stretching and relaxing the spinal muscles increases their tone and strengthens the muscular support of the spine.
There is a debate among doctors about whether it is possible to stretch the spine without negative consequences. There is no consensus on this issue, so patients need to know not only about the pros, but also about the possible disadvantages of the procedure.
Indisputable advantages include:
- a real opportunity to correct spinal pathologies and anesthesia without the use of surgical intervention and prolonged conservative treatment;
- quick relief of tension and spasms;
- strengthening muscle tissue;
- relief from edema;
- elimination of pinched nerves.
Possible disadvantages are as follows (including with an incorrect procedure):
- current likelihood of a return of the disease;
- microscopic cracks in the fibrous ring may appear;
- injuries of neighboring vertebrae;
- increased disk loss;
- swelling and inflammation.
How to perform procedures
To correct the painful situation, experts recommend doing spinal traction systematically, daily. It is argued that only in this case the procedure can get the maximum positive effect with fixing the result. Otherwise, it is possible that the reaction to short procedures will be the reversibility of the pathological condition, it is likely that the elongated spine can return to its wrong position.
When giving recommendations on how to properly stretch the spine and perform exercises, doctors advise you to gradually increase the amplitude of movements so that the untrained body avoids muscle injury. Training should take place slowly, smoothly, in a relaxed state. Before starting classes, you need to get specialist advice on the possibility of holding them. For any manifestations of discomfort or crunch in the joints, you must always consult your doctor again.
Contraindications
There are a number of contraindications, the neglect of which can aggravate disorders in the human body. Before you begin to perform exercises that stretch the spine, you must consult your doctor.
The list of contraindications is as follows:
- inflammation or swelling of the spine;
- infectious diseases;
- osteoporosis;
- recovery period after surgery;
- epilepsy;
- bleeding of various etiologies;
- mental disorder;
- joint diseases
- thrombosis;
- arthritis;
- hypertension
- oncological diseases;
- obesity and weight over one hundred kilograms;
- heart and vascular diseases;
- age to 16 years and after 70.
Also, do not independently do exercises that stretch the spine to women who have recently given birth.
Effective Exercises For Home
There are a number of simple but effective exercises for the spine that you need to perform at home daily.
The most suitable training for untrained people:
- You need to lie on a flat, hard surface and stretch your arms along the body. Raise your hands up and grab your feet with your hands, and straighten your knees as far as possible. Next, tighten the buttocks and press your back to the surface. Heels try to stretch down, and with the toes of the legs stretch the arms up.
- Another exercise, showing how to stretch the spine at home, is popularly called "Cat", as it resembles her movements. In the initial position, you should kneel down, put your hands on the floor and make alternating movements with deflections in the back, then down, then up. Exercise to perform slowly, in the upper position, hold for a few seconds.
- The starting position is to stand upright, the back is relaxed, hands are freely lowered down. Tilt the body ninety degrees forward, head down, round off the back as much as possible, arms hanging freely to the floor. Press to strain, feel how the back is stretched.
Horizontal bar
Also at home to stretch the spine, you can use the horizontal bar. This is a well-known device that almost everyone has at home or in the yard. The sports equipment is easy to fit between two walls or perform exercises on a door jamb.
Before stretching the spine on the horizontal bar, you should evaluate your capabilities. For an unprepared person, the crossbar at a low level is suitable, which will allow you to hang with bent knees, touching the toes of the floor. For those who are more trained, you can do it at the usual height.
Perform the following exercises:
- simple visas on the hands;
- light swaying;
- careful turns of the body to the left and right;
- raising the legs bent at the knees;
- pull-ups on the hands, while the elbows should be parallel to each other.
If the exercises are performed at a standard height, it is forbidden to jump sharply after they are finished.
Dikul stretching
Another exercise, how to stretch the spine at home, advises the famous doctor-chiropractor Dikul.
To perform the traction, you should put two chairs with their backs to each other, stand between them. On the backs, place the rollers from the towels, which then rest against the armpits, bending the legs at the knees and hanging. To increase the effect, water-filled bottles can be attached to the legs. In this position, you can make slow and accurate turns with your knees left and right.
Simulators
Specialists have created several types of simulators for drawing exercises - these are US Medica, Air Nobius, Magic Back Support devices, as well as inversion tables (this equipment is used in a clinical setting), due to which a quick positive effect is achieved.
Upon examination, the attending physician will direct to the office, where the spine is pulled out, and will give recommendations on how to perform the exercises.
In addition to dry traction, there are underwater procedures performed under stationary conditions. During them, the patient is placed on a movable base so that his back is under water - so the spine is most susceptible to manipulation. In this case, the upper body is fixed, and the load is attached to the lower. Then the loaded side is carefully lowered to an angle of thirty degrees, carefully stretching the spine.
Evminov's board
This device is also called a prophylactic. It is a special board on which hand rails are fixed on top. This part of the board is mounted on the wall. Moreover, the angle of elevation is determined by the doctor - the higher it is, the greater the spinal extension.
How to draw the spine on the board correctly? The training program must be developed individually by a specialist, because this technique is traumatic.
The patient makes certain movements, holding the bar with his hands, leaning his back on the board. To perform exercises at home, it can be mounted on the wall at an angle of up to 35 degrees. You should start the exercises in this initial position, and then (as you train) the board can be slowly raised higher.
Some doctors advise, if there are no contraindications, to lie down in the direction of the raised part of the board, fixing them on the crossbar, and in this position to stretch the spine.
Glisson loop
This simulator is designed to stretch the cervical spine. The latch is two circular fastenings made of fabric or rubber, which are located on the chin and upper part of the head.
The patient sits on a chair, his back needs to be held evenly, with his feet resting on the floor. Glisson's loop is fixed on the head, and a fixed block is installed nearby. The end of the loop is thrown over the block, and a small load is attached to it, for which you can use a bottle filled with water at home. The load, pulling the rope from the loop, makes the neck joints stretch.
Hernia extension
Among people, a fairly common pathology is a hernia - prolapse of the intervertebral disc. Therefore, often patients are interested in how to stretch the spine with a hernia. The procedure does not differ from the standard stretching with the only difference being carried out in stationary conditions (hospital, sanatorium). The physiotherapeutic procedure is aimed at eliminating pain, discomfort in the back and reducing hernial protrusion through stretching of the spinal column, leading to an increase in the intervertebral space and a decrease in pressure.
The procedure is prescribed for hernias of any vertebral section as an adjunct to drug treatment.
Indications for the appointment of the procedure are:
- lumbar pain extending to the lower extremities;
- pain in the spine during movement;
- radiculitis;
- violation of the natural bending of the spinal column;
- pinched nerve;
- Ankylosing spondylitis;
- pathological proliferation of vertebral bone tissue.
Prevention
Pathological processes in the spine lead to disruption of the functioning of the whole organism, painful sensations limit the active life of a person. Therefore, it is important to prevent diseases of the musculoskeletal system and have information on how to stretch the spine.
Simple rules should be followed:
- to maintain correct posture and a flat back when sitting and walking;
- during lifting and moving heavy objects it is necessary to do this by crouching rather than tilting the body;
- properly organize sleep: the surface should be smooth and comfortable - orthopedic mattresses are well suited for these purposes;
- furniture, chairs should correspond to the height of the lower leg for proper sitting.
It is very useful for the spine and the body as a whole to engage in swimming, do regular exercises or engage in walking (especially Scandinavian). Swimming relaxes the muscular system of the back, as a result of which the excess load disappears and the intervertebral discs straighten. Charging should contain exercises that do not cause pain, movements must be performed with a wide amplitude and smoothly.