Exercises for scoliosis of the 2nd degree: a set of exercises, disease prevention

Every third person is familiar with such an unpleasant pathology as scoliosis. It is often found both among adults and in children. The disease of the first and second degree is easily treatable. However, if the problem is ignored, it will continue to develop, and even in this case, the therapy will be radical.

Therapeutic exercises for scoliosis of the 2nd degree demonstrate a very good result. You can perform them in the gym or at home. How to make them right? Read about it in our article.

Who is shown therapeutic exercises?

At the initial stages of scoliosis, doctors recommend physiotherapy exercises for almost all patients. It is aimed at strengthening the muscular skeleton and preventing the further development of the disease.

However, there are situations when classes are contraindicated. The reasons for the ban may be the following factors:

• if there is a violation of the functions of the lungs;
• with problems with the heart and blood vessels of the brain;
• if the pathology has already acquired a complex form;
• if in the spine you feel constant aching pain.

The ability to perform exercises with scoliosis of the 2nd degree is determined by the doctor. Upon examination, he will evaluate your physical fitness, take into account all the features and nature of the development of curvature. Only then will treatment be recommended.

From the foregoing, we can conclude that you should not start treatment yourself. At first glance, the simplest movements can not only improve health, but also cause significant harm to it.

What is the positive effect of exercise therapy based on?

A set of exercises for scoliosis of the second degree is aimed at increasing muscle elasticity. With the curvature of the spine, the tissues near the concave part gradually weaken, and near the convex part they are constantly in tension. Gymnastics strengthens the tissue around the spine and helps to gradually align the discs.

In addition, regular exercise helps:

• align posture;
• make the location of the blades symmetrical;
• remove the load from the deformed back;
• normalize blood pressure.

At first, exercises with scoliosis of the 2nd degree are best performed under the supervision of a doctor. All subsequent classes can be carried out at home. Training should be regular. The duration of one lesson is 15 minutes.

Exercise Preparation

It is strictly forbidden to start gymnastics with active movements. First of all, warm up the muscles and prepare them for the loads. To do this, perform several consecutive exercises. With scoliosis of the 2nd degree, the warm-up is carried out as follows:

1. In a standing position, straighten your back, retract your stomach. Follow 10 steps in place.
2. Lock your palms together. Stand on your toes and stretch your arms up above your head. Take a few smooth sips.
3. Place your feet shoulder-width apart, bend your arms, and place your palms on your shoulders. Make a few circular motions with your hands back and forth.
4. Lie on the floor, place your hands behind your head, bend your knees. Lift your head above the floor so that one elbow can touch the edge of the knee on the opposite side. In the same way, stretch to the second knee.
5. Lying on your back, pull one leg toward you so that your knee touches your chest. After a few seconds, do the same with the other leg.

Watch your sensations during the warm-up. If any exercise makes you uncomfortable, stop doing it. The time of preparatory gymnastics is 7 minutes.

In the process of training, try to maintain a uniform and calm breathing. At the end of the warm-up, you can begin to perform a set of exercises for scoliosis of the 2nd degree.

Basic gymnastics

All patients who are diagnosed with a 2nd degree of scoliosis are assigned a basic set of exercises. Depending on the type and location of the pathology, the doctor supplements them with special elements that work in a certain area.

If you have not been prescribed special therapy and you do not know what exercises for grade 2 scoliosis can be performed, do the following:

1. Lie on the floor, place your palms under your head. Raise your legs and begin to perform circular movements with them as if you were riding a bicycle. The pace of the exercise is average.
2. Lying on your stomach, raise your head and upper body above the floor. At the same time, hands can be spread apart or fixed on shoulders. Take a breath, get up. Exhale and take a starting position.
3. Stand in the knee-elbow position, inhale, draw in your stomach and arch your back. Hold it for a couple of seconds. Breathe out, bend the spine. Repeat exercise 5 times.
4. Stand against the wall, lean on it with your back. Without tearing the body from a vertical surface, begin to gradually move down. Stay down until you sit on an imaginary chair. Legs should be bent at an angle of 90 degrees. Freeze for 30 seconds, then straighten.

Every day, increase the number of repetitions of each element and the intensity of the loads. After a workout, do some relaxing exercises. Slow walking on toes and heels is suitable for this.

S-shaped exercises

To align the S-shaped spine, basic exercises are supplemented by strength exercises. Excellent results can be achieved with regular gymnastics on the Swedish wall.

Holding hands on the crossbar, pull your knees to your chest. In the same position, try to raise your legs so that they are parallel to the floor. Your body should form a right angle.

The complex of exercises for scoliosis of the 2nd degree includes light gymnastics. It is performed as follows:

1. Lying on your stomach, lift up the even left arm and leg from the opposite side. Take a break and do the same with your right hand and left foot. Perform the item 6 times.
2. Sit on a low stool, legs spread apart shoulder width apart. Place your hands on the back of your head, rotate your torso left and right. In this case, the rotation angle should not exceed 90 degrees. Legs and pelvis remain motionless.
3. Sit on the floor, straighten your legs and spread them apart to the maximum possible level. Clasp your hands into the lock and reach for the toe with one and then the other foot. Make 10 slopes.

If strength exercises are too complicated for you, do light gymnastics. In this case, classes should be regular. The load increases every day.

Gymnastics in pathology of the lumbar

If the pathology is localized in the lumbar region, the doctor prescribes a complex depending on the shape of the curvature. In case of left-side bending, the load is carried out on the right side of the back, and in case of right-side bending - on the left.

Exercises for lumbar scoliosis of the 2nd degree are supplemented by regular wearing of a corrective corset. Also, patients are prescribed therapeutic massage, electrical stimulation, breathing exercises.

At home, you can perform the following exercises:

1. Lie on your back, grab your knees with your hands and begin to pump over from one side to the other. First, lay a soft mat on the floor.
2. Lie on your stomach, stretch your arms forward. Now start to stretch your arms and legs up. Bend until fatigue.
3. Stand in a knee-elbow position, bend the spine to the floor. Start moving around the room. Periodically increase the degree of deflection as if you were crawling under low obstacles.

Do gymnastics until you feel tired. Every day, increase the time of exercise therapy. After class, do a light workout.

Exercises for curving the spine in the chest area

With right-sided and left-sided scoliosis of the 2nd degree, exercises are carried out in 2 stages. First symmetrical, then asymmetric. Gymnastics of the first variety is absolutely safe and can be used by everyone. Asymmetric exercises are prescribed by the attending physician, since they need to be done taking into account the type of curvature.

The first stage of gymnastics includes exercises "Kettle", "Scissors", "Shift of the shoulder blades". First you need to sit on your knees, put your left hand on your left shoulder, and your right hand on the floor. Now lean on your right thigh, feel the tension of this part of the body. Freeze in this position for 20 seconds. Do the same with the left hip.

Lie on the floor, raise straight legs at an angle of 60 degrees. Perform the exercise "Scissors" for 1 minute. Do 4 approaches.

Now get up from the floor, spread your legs shoulder-width apart. Move the shoulder blades together, freeze in this position for 5 seconds, take the initial position. Repeat exercise 5-10 times.

Asymmetric gymnastics

After consulting with a doctor, exercises for grade 2 scoliosis at home can be performed as follows:

1. Stand in front of the mirror, align your back. Raise your shoulder and rotate it toward the concave portion of the spine. After 5 seconds, align your back.
2. Lie on your side, under the curved part of the chest put a small roller. Extend your lower arm and lay your head on it. The top - in an even position, place on top of the head. Inhale, pull up that hand, which is located on the concave side of the spine. Exhale and return to the starting position. Repeat 10 times.

At the discretion of the attending physician, exercises are supplemented by strength gymnastics.

Swimming and yoga are a good complement to gymnastics.

Exercises for the treatment of scoliosis of the 2nd degree give a good result. You can strengthen them with regular yoga and swimming. Yoga involves a very smooth and careful execution of movements, which allows you to strengthen muscles and not harm the spine.

During classes, perform asanas that are aimed at the impact of muscle tissue of the curved side. If you have never practiced such gymnastics, consult a specialist.

Water exercises for chest scoliosis of the 2nd degree help to achieve a good result. Most of them are taken from water aerobics. However, not all elements can be used. Useful will be swimming, somersaults and jumping in the water. You can also perform gymnastics with the ball, foam boards, rollers, etc.

Disease prevention

After curing scoliosis, special attention should be paid to the prevention of its reappearance. First of all, refuse to carry heavy packages. Give preference to backpacks, as they evenly distribute the load. Try to sit upright, take time to select a table and chair suitable for you size.

Daily gymnastics will also be helpful. Keep toned muscles of the arms, back and pelvis. Sign up for a swim or gym. You can just do the simplest workout every morning.

conclusions

Exercise exercises for scoliosis of the 2nd degree are quite simple. Anyone can fulfill them at home. However, remember that your physical activity depends on the health of the spine. Even the simplest elements can be not only useful, but also harmful. Do not self-medicate. Get the approval of a specialist and only after that start training.