The spine is the pillar on which the whole body rests.
If you have any problems with it, then this will affect all other organs and parts of the body.
But, unfortunately, due to the modern lifestyle, there are practically no people who would not have any problems with their backs.
A sedentary lifestyle leads to many pathologies, such as: scoliosis, kyphosis and osteochondrosis.
The latter disease becomes more “young”. If earlier the first signs began to appear by the age of 50, now it is easy to find a 30-year-old with the first signs of osteochondrosis.
You need to protect your spine from a young age. After a certain age mark, the regenerative abilities of the body are reduced, and it will be much more problematic to restore the back. Even regular exercise can not be 100% likely to help you avoid these problems. But there are special exercises that serve as a prophylaxis against diseases of the spine.
How to maintain spinal health in the rhythm of modern life
As mentioned earlier, a sedentary lifestyle is one of the main reasons why spinal health worsens. And here everything is quite simple - if a passive lifestyle deprives you of health, then, accordingly, an active lifestyle, on the contrary, will help you. But there is one thing here - we are all adults, and we cannot imagine life without work. The work can be different - someone has an active physical, while others have the opposite, you must constantly sit in front of a computer. At this point, we will touch on those who spend most of their lives sitting in front of the screen.
Even sitting can be right and wrong. And here I want to say that you need to be sure to sit upright, in no case be hunched over. In addition, it is necessary to take some breaks - often get up from a chair. For example, you can put some thing that you often use away from the workplace. Such small alternations of the sitting and standing modes are much more effective than you think. Or every time you get a call, talk in a standing position. You can walk back and forth or just stand still - the main thing is not to stay too long.
Sitting in one position euthanizes the muscles. Therefore, try to change your position every 10-15 minutes. You do not have to sit on your head - just change the position of the body and legs.
Why do exercises for the spine at home
During the day, the human back is in constant tension. Because of this, the first symptoms appear - pain, discomfort and heaviness in the spine. Most of all it concerns the lumbar region. Any weight lifting negatively affects the health of this area. Especially if there are weak muscles in this area, then the entire load goes only to the spinal column and is not amortized by the muscles.
Exercise can help stretch your back muscles as well as the intervertebral cartilage and joints. Due to this, their nutrition will improve, they will receive more oxygen and nutrients.
Exercise for the spine will not only help prevent the occurrence of diseases, but also cure some of them. Curvature, osteochondrosis, and scoliosis are all treated with simple exercises. But you should not rely too much solely on them - for serious pathologies, we strongly recommend consulting a doctor, and exercises will only complement your treatment.
General recommendations for doing exercises for the spine at home
With exercises alone, you can get rid of the problem, but not the cause. In order to most effectively eliminate all ailments, it is necessary to reconsider your lifestyle as well. There are some simple, but at the same time useful tips that will help your spine regain health.
First, stop slouching. Just telling yourself this will not be enough - you should always keep this thought in your head. Otherwise, you will simply forget about this rule after a while. A healthy back is the key to correct posture. In the opposite direction, this rule also works, therefore, never forget about it.
Secondly, when lifting any things from the floor, especially weighty ones, do not bend in the back and use legs for this. You should always keep the spine in a straight line, avoiding arcs in this area. In addition, if you pick up something, it is better to sit down a bit and help yourself with your feet. Thus, you can significantly reduce the load on the lower back.
The third rule is that you should let your spine relax during the day. This is done very simply. About once an hour, get up to your full height and stretch. Stretching the spine, you will help him get rid of stress.
Spine exercises
It is necessary to perform the exercises regularly, otherwise there will be no sense from them. Before performing a set of exercises, the best thing is to prepare your back. To do this, it needs to be heated. The usual inclinations in different directions, body turns - in general, everything that you did so hard on physical education in your school years.
To stretch the spine, you can use both regular pulls and pull-ups on the horizontal bar. The second option will allow you to very effectively stretch your back muscles and put in place all the vertebrae.
Exercise number 1 - the inclination of the body. Stand straight, arms on the belt, feet shoulder width apart. Lean forward with your hands touching the floor, and then bend back with your hands on your belt. Movements should be performed with maximum amplitude. Tilt back and forth - one repetition, do 20 repetitions.
Exercise number 2 - stand straight, feet shoulder width apart, hands clasp in the lock over your head. Tilt left-right-forward-backward. Try to do with maximum amplitude, but do not hurt yourself.
Exercise number 3 - little book. Stand straight, feet shoulder width apart. Lean down in the body and grab your calf muscles with your hands. From this position, do tilts up and down with a small amplitude. Make about 10 such small inclinations, and then, with your hands on your belt, bend backward.
Exercise №4 - body turns. Position - standing, bent arms in front of you hold each other's elbow joints. From this position, make body turns first to the left, then to the right. Try to get the maximum amplitude to feel muscle tension.
Exercise number 5 - stretching the lower back. Position - lying on your back, arms in different directions, legs raised up. From this position, place your feet on the floor first to the left, then to the right, leaving them straight. In this exercise, only the lower body should move; the body is stationary.
Exercise number 6 - bridge. Position - lying, legs bent at the knees. Place your hands on the floor with your palms facing your body. From this position, lift the body, and bend as much as possible in the spine. In this position, wait 30 seconds, then take a short rest and repeat again.
Exercise number 7 - cat. Starting position - standing on all fours, the back is bent down. As you exhale, bend upward in the area of the spine while tilting your head down to the body.
A set of exercises for the spine according to Bubnovsky
Bubnovsky Sergey Mikhailovich is a doctor of medical sciences who has proposed a fundamentally new approach to the treatment of the spine. His method is treatment without any medication or surgery. He developed a special system of exercises that helps to restore the health of the spine at any age. In addition, he also invented a special simulator for the same purpose. But we will examine in more detail precisely the set of exercises.
Exercise number 1 - bike. Position - lying on the floor, hands behind the head, legs bent at the knees. Lifting the upper body, pull the right knee to the chest, while touching it with the left elbow. After that, take and straighten your leg, and repeat to the other side. Repeat on each side 15-20 times.
Exercise number 2 - touch socks. Position - lying on the floor, arms extended up and also lying on the floor. Raise your legs and body at the same time so that your hands touch your socks. This exercise will not only help maintain back health, but also well loads the abdominal muscles.
Exercise number 3 - stretching. Position - lying on your back, hands lying along the torso. Take a deep breath, and as you exhale, raise your hands up and place them above your head. At the same time, try to stretch your body as much as possible.
Exercise number 4 - raising the knees to the chest. Position - lying on your back, the whole body is straight, arms along the body. Raise one knee and with the force of your hands press it harder to your chest. Wait 10 seconds in this position, and then change legs.
Exercise number 5 - walking on the buttocks. Position - sitting, legs extended forward, arms straight in front of you. From this position, start moving forward, using the contraction of the muscles of the buttocks.
Exercise 6 - flexion in the lower back. Position - standing, arms behind the head, legs shoulder-width apart. Reach with your right elbow to your left knee, and vice versa. On each side, 15-20 repetitions.
Exercise number 7 - tilt your feet to yourself. Positions - sitting, legs straight. Grab one leg and pull it as close to you as possible.
Exercise number 8 - boat. Position - lying on his stomach, legs straight, arms stretch forward. From this position, raise your legs and arms slightly up so that only the body rests on the floor. In this position, lie down for 30 seconds.
