Long sedentary office work, a long time at the computer, lack of the necessary full-fledged physical activity and developing physical inactivity are the main causes leading initially to weakening of the muscular corset of the body, and then to impaired posture and curvature of the spine. Often people are so busy that they do not pay much attention to the first appeared pains in the back, lower back or neck, blaming the cause of their occurrence on excessive workload or uncomfortable posture during sleep. Over time, the pains become more intense, and if you do not take the necessary measures to prevent them, then it is likely that the case will end with curvature of the spine, protrusion or hernia of the intervertebral disc and, as a result, surgical intervention. However, this can be avoided, because you can do your health at home, performing simple exercises to strengthen the spine at home.
The main rules for performing physical exercises
When doing physical exercises at home, it is necessary to adhere to simple rules to achieve maximum effect and prevent possible complications. Here are some of them:
- classes must be performed smoothly, without sudden movements and excessive zeal;
- training should not be carried out if there is pain in the spinal column, and if pain occurs during exercise, it is recommended to postpone the training;
- it is forbidden to perform exercises in the presence of severe pain;
- it is necessary to start classes with a minimum load, gradually bringing its level to the required value;
- you should carefully monitor the correctness of the movements and compliance with posture during training;
- Before carrying out the main complex of physical exercises, it is mandatory to do a warm-up to heat up the main muscle groups;
- periodically it is necessary to consult with your doctor and not hide from him the symptoms or pain;
- exercises for the spine at home should be aimed at strengthening the muscular corset not only of the back, but also of the upper shoulder girdle and lower extremities.
Before starting classes, it is recommended to visit your doctor or traumatologist and, after their consultation, to do a computer or magnetic resonance imaging of the spinal column. This examination will help to rule out organic changes and contraindications for exercise.
Exercises for treating scoliosis at home
The main exercises for scoliosis of the spine at home will be aimed at strengthening the muscular corset of the body and stabilizing the spinal column, as well as correcting small deformations and, as a result, stopping the progression of the disease.
It should be noted that the complex of therapeutic exercises for the treatment of C-shaped scoliosis and S-shaped will be different, and only a doctor can make the correct diagnosis.
Prevention and treatment of C-shaped scoliosis
Performing exercises for scoliosis of the spine at home, you exercise the lateral muscles of the spinal column, as well as the muscles of the walls of the abdominal cavity. For C-shaped scoliosis, the following exercises are recommended:
- initial stance - legs shoulder-width apart, put the brushes to the shoulders and carry out circular movements back and forth with the elbows (the frequency of the exercise in each direction is 8-10 times, the exercise is performed in three approaches);
- remaining in the same position, carry out the movement of the shoulders forward on a deep exhale and back with a deep breath, thereby straightening and squeezing the back;
- then you need to lie on the floor on a hard surface, place your hands along the body and, without lifting your legs and shoulder girdle from the floor, raise and pull your head several times;
- being in the same position, make a "boat", and then go to the exercise "bridge".
These exercises for the spine at home are recommended to be performed 1-2 times a day, combining them with other physical education classes. They are ideal as therapeutic exercises for the prevention of a disease or treatment of its initial stage.
Prevention and treatment of S-shaped scoliosis
The set of exercises for the treatment of S-shaped scoliosis is somewhat different from that of C-shaped scoliosis and is aimed at strengthening the lumbar region and chest, as well as at increasing the basic muscle tone of the latissimus dorsi muscle. For this, such exercises for the spine at home are recommended:
- starting position - sitting on a high stool or bench, put your hands behind your head, straighten your shoulders and elbows, make turns left and right, as if twisting the spine along a long axis;
- lying on his back on a hard surface on the floor, it is necessary to carry out skating movements, lifting the body;
- standing on all fours and resting his hands on the floor, it is necessary to bend and bend his back several times, imitating the state of a good or evil cat.
Perform this set of exercises daily, following the basic rules of physiotherapy.
Exercise for decompression of the spinal column
Simple exercises for stretching the spine at home can be performed using an ordinary interior door (you must first verify the reliability of its fastening). On your hands you need to hang on the door, holding its upper edge (closer to the door hinges).
In this case, it is necessary to tighten the legs and make small swaying movements so that the entire load moves to the upper shoulder girdle, and, unloading the spine, rotational movements contributed to the rotation of the spinal column. Exercises for stretching the spine at home are recommended to be performed both with your back and facing the door. Of course, with success, the interior door can be replaced with a gymnastic rack or horizontal bar.
Prevention and treatment of herniated discs
The main place in the prevention of this disease is occupied by systematic exercises for the spine at home, which are aimed at strengthening the muscular skeleton of the back and trunk, as well as decompression effects on the spine. In case there is pain from the side of the spinal column or if there is an established diagnosis of a hernia of the intervertebral disc, it is imperative to consult your doctor. The main measure for the treatment and prevention of hernias is decompression (extension) of the spine by natural methods or using special mechanisms that are aimed at increasing the distance between the vertebrae, and thereby reduce the load on the intervertebral disc and reduce pressure on the nerve fibers.
In addition, exercises for spinal hernia at home can be performed with the help of a special Evminov prophylaxis, which gives excellent results. Representing a special board with a variable angle and handles, this device contributes not only to decompression of the spinal column, but also to strengthening the muscle corset.
An additional effect is given by a course of special therapeutic massage, which relieves muscle spasm, acupuncture, physiotherapeutic procedures.
Exercises to maintain muscle tone of the back
Exercise for the muscles of the spine at home is necessary not only to strengthen, but also to prevent displacement of the vertebrae with a weak muscle frame. At the same time, the amplitude of the classes performed should be limited at first.
Of the exercises in the supine position, a “boat” is recommended. On exhalation, it is necessary to tear off the upper limbs, shoulder girdle, lower limbs from the floor and, holding in this position for several seconds, hold your breath. Of the exercises in the supine position, a similar complex is recommended for the prevention of scoliosis.
Conclusion
Performing a simple set of exercises for the spine at home two to three times a week, you will achieve that there will be a strengthening of the muscular skeleton. A powerful prevention of diseases is carried out not only of the spinal column, but also of the musculoskeletal system as a whole.