A strong, hardy and beautiful body is the dream of everyone. The popularization of healthy lifestyles and physical education has led everyone to now know what can be achieved through exercise and sports. But not many people understand how muscles work and what happens in the body during the execution of a particular complex. How to know for sure what is effective in combating scoliosis, and what is just a myth? Many methods and programs are practiced, including exercise therapy for scoliosis of various forms and degrees. Fortunately, today it is possible to process the maximum amount of information available and draw conclusions, given the course of the disease and the characteristics of each case in particular.
Scoliosis and its types
Scoliosis is a deformation of the spine in the lateral projections. There are three types:
There are four degrees of deformation. The first is the easiest.
In most cases, scoliosis has an idiopathic origin. This means that the cause of the ailment was never identified by doctors. Most often, experts identify a number that caused the disease. Prolonged sitting at the desk, heavy portfolios, lack of load on the muscles, disharmony in the development of the skeleton and muscles during the puberty period - all this together, according to doctors, explains the occurrence of deformities.
Consultation with a vertebrologist or orthopedist
As a rule, before the appointment of a medical complex, including exercise therapy for scoliosis, the attending physician prescribes a full diagnosis, because any physical activity in some cases can be harmful and, moreover, dangerous.
As an example, the presence of large hemangiomas in the body of the vertebra, or even several. Identify its presence using MRI. If you miss this and begin to actively perform some exercises, then the affected vertebra may simply not withstand the load, and a fracture is inevitable. As a result, disability.
Any physical activity must be approved by a specialist. Self-medication is dangerous and fraught with a threat to health.
Features of exercise therapy for scoliosis
Important facts and features you need to know:
The sooner you start taking physical therapy courses, the more likely they are to be effective and beneficial. It is possible to achieve a complete cure for scoliosis, but it all depends on how much the disease is started.
The traditional method of treating scoliosis involves a complex of well-chosen procedures and is the most effective. So, mastering exercise therapy, do not forget about massage, physiotherapy, manual therapy. And swimming, in addition to the undeniable benefits for the muscles of the whole body, can improve immunity and has a restorative value.
A large load in an upright position can lead to even more pronounced deformation and torsion of the vertebrae. Therefore, it is better to refuse from jumping, intense running, lifting weights, such as dumbbells, as well as from dances and many favorite kickboxing elements.
Exercise therapy for scoliosis in children
As a rule, the best result from the treatment complex can be achieved precisely in childhood, when the disease is only beginning. It is during this period that it is important to develop good postural habits that will last a lifetime, because the best gymnastics is the one that accustoms the body to the right positions.
For example, there is a very effective technique for stopping the development of curvature, kyphosis, lordosis - carrying a book on your head. Thanks to this method, the body is forced to carry out the transfer of the center of gravity and rebalancing through impulses sent by the brain. This happens involuntarily.
Arbitrary exercises are those that the patient intentionally performs. To successfully start exercise therapy for scoliosis in children, it is important to prepare correctly.
Preparatory Activities
The training room should be well ventilated. The temperature is welcome average, about twenty degrees Celsius. Well, if the room is not crowded. It is important to carry out wet cleaning before classes.
You need to take care of the inventory. Required to purchase a fitball and a mat for exercises performed lying. The uniform for classes should be made of loose-cut cotton, so as not to hamper the movements.
It is necessary to observe a diet. It is advisable to eat one and a half to two hours before training. The menu should be varied and contain nutritious and wholesome foods.
Personal hygiene recommended. A warm shower before and after classes is required.
Particular attention should be paid to the proper drinking of clean water during the day and during training.
An attending physician should prepare a set of exercise therapy exercises for scoliosis according to the degree and type of deformity.
Lesson Stages
Like any other workout, the lesson is divided into three stages:
Warming up. To prepare the muscles for more significant loads, it is recommended to start with simpler ones. Gently raise your head and hands up, then lower it, walk in the pose of a cat, push yourself up from the wall.
Main part. Exercises are more difficult, performed with greater intensity. When it comes to children who are not able to control their movements properly, a trainer should help with the exercises of this group.
Hitch or stretch. Gradually slowing down the pace and intensity, you can go to stretching.
Adult Scoliosis Exercises
Many people know about the existence of special corsets for the formation of posture. Exercise will help strengthen your natural muscle corset. Thanks to a competent approach, life without pain and discomfort, without unpleasant but familiar manifestations of osteochondrosis will become a reality, because it is an integral part of the curvature. The basic set of exercise therapy for scoliosis includes special exercises for different muscle groups. It is important to protect the spine from excessive pressure. It is worth noting that there are two areas of impact:
Since there are several types of scoliosis, each of them determines the type of exercise.
Thoracic spine
A specific feature of exercise therapy for scoliosis of the thoracic region is the development of the latissimus muscles, which are located under the shoulder blades. The most effective exercises for this back zone are:
You will need a low chair or a bench, when it comes to home training. It is necessary to lie face down on it so that the extreme part of the chair is at the level of the belt. Lay your hands behind your head and, bending down to 90 degrees, return to its original position. Fatigue will be a signal to stop, because the degree of physical fitness is different for everyone.
Pulling has a very good effect.
Doctors recommend stretching for both adults and children. It is necessary to sag as long as possible on the crossbar, clutching with your hands, not touching the floor with your feet. The stronger the grip, the longer you can hang.
Scoliosis 3rd and 4th degree
As an exercise therapy for scoliosis of right or left 3rd and 4th degree, a differentiated effect is prescribed. When external and internal deformations are expressed and have such degrees, as a rule, in addition to corrective ones, general strengthening physical education courses are prescribed. Such manipulations are supervised by specially trained instructors and trainers.
Lumbar spine
Exercise therapy for lumbar scoliosis, both left-sided and right-sided, includes exercises to strengthen the muscles of not only the back. The muscles of the abdomen and pelvis require proper attention. For instance:
To get up, slightly bending the legs at the knees, spread the legs shoulder-width apart, pull the stomach in. Hands should be locked and placed on the back of the head. As you exhale, bend forward to form a right angle. On exhalation, return to the starting position. Do 10 reps or more if your physical fitness is above average.
Exercise "asterisk". Lie face down. Then, at the expense of “one”, raise your arms extended forward, trying to tear off your chest, pelvis and legs, put your arms and legs in the shape of a star into “two” at the highest point, linger for 6 seconds, and bring your arms and legs to “seven” , “eight” to fall to the floor. Repeat 10 times.
Exercise "scissors". Lie on your back, place your arms along the body. Raise your legs, head and hands with your palms upwards by 30 degrees, then imitate the movement of the scissors with your feet, changing legs alternately, first the right one at the top, then the left one. The higher the legs, the easier the exercise. Repeat 10 times.
It is necessary to lie on your side so that the convex part of the curvature of the lumbar region is on top. Carefully raise straight legs, or only one up. Make 10 repetitions.
S-shaped deformation
Exercise therapy for S-shaped scoliosis is a set of exercises used for the above types of disease. Workouts that work symmetrically on both sides of the body are recommended.
Useful physical education at home and at work
Everyone, and still the student sitting at the desk, and the adult sitting at the desk, one way or another have problems with his back. Exercise therapy for scoliosis in adults and children can be very useful when it comes to serious degrees of the disease has not yet reached. Doctors say that erect posture has a devastating effect on our spine. Having mastered a few simple exercises, you can develop a good habit that will help relieve fatigue and spasm from a loaded back during long sittings at the table.
Here's what they might look like:
Having straightened your back, bring the shoulder blades together, stay in this position for a few seconds, then part and round the back. Repeat 10 times.
Alternately raise and lower the shoulders, lingering at the top point for several seconds. Repeat 10 times for each shoulder.
Synchronously make shoulder movements that describe the circles. First in one direction, then in the opposite. You need to complete this exercise 10 times slowly and carefully, without jerking.
First, arching your back as much as possible, linger for half a minute, increasing tension, then, after relaxing your shoulders, tighten your abs muscles for half a minute. Do 5 times of each muscle group.
And in conclusion, sitting upright, you need to tear one buttock from the stool using the oblique muscles of the abs, linger for a few seconds, then do the same with the other buttock. Repeat 10 times for each.
Whatever the degree and type of deformity in scoliosis, exercise therapy is an integral part of the treatment plan. Success can be considered achieved when the curvature became impossible to determine visually, or at least the muscle corset has strengthened and the quality of life has improved. It is quite possible to achieve such results under certain conditions. Do not underestimate physical therapy, and it is better, without wasting time, to start it today, if the first signs of back problems have made themselves felt.