Complex exercises for the spine at home. Exercises hernia, scoliosis

Doctors strongly recommend to do exercises for the spine in the home for all people, without exception, as the spine is the foundation of the human body and leave it not worth it without special attention. Even if the back muscles are strong, often there are times when the pain is felt in the spine or lower back and needed to take some action immediately. To avoid falling into this situation, you should perform daily small complexes for maintenance of general health back. Consider some of the article.

How to build back

People who do not have the time or financial means to attend the special fitness clubs, exercises to strengthen the spine in the home, you can also learn. To little to develop and strengthen back muscles, you just spend 20-25 minutes daily. It is worth noting that the positive effects of this type of training is already apparent after the first couple of sessions.

For beginners who are not too well-developed muscles, it is best to carry out the simplest complex for which only need a mat. Effective exercises for beginners:

1. From the original standing position with your feet together, you should lean forward as much as possible, while trying to reach your hands to the floor. Back required maximum relax, and your knees do not bend when tilted. In the first few days it will be difficult to reach the floor, as there is not a good stretch every person, but just a couple of weeks of regular exercise will have to get to the floor, not only fingers, but the palms.
2. Lying on your back, knees need to pull as close as possible to the chin, legs clasp hands and do roll back, and then return to starting position. This exercise strengthens the spine and massages it.
3. Lying on your side with legs outstretched, body body should be raised slightly, resting on the floor with one hip. Foot, located on top, to do swings back and forth, gradually increasing amplitude.

These three simple exercises recommended to perform 5-8 minutes one after the other. It is this complex helps to strengthen the back muscles and spine development.

Despite the fact that this type of training is very useful for health, it can not always help with back pain, because it is intended only to strengthen it. And for other purposes by doctors provide other kits provided below, but first must deal with the causes of pain in the spine, lower back, and so on.

The causes of back pain

Back problems do not arise just like that. The most common cause of pain is bad posture from childhood that leads to scoliosis. Also cause abnormalities in the spine can and daily activities of an adult, if he often lift weights too long in a sitting position or a long period of time spent in transport. No less important role played by the extra weight, because of which the back is constantly loaded.

Guidance on the Implementation of exercise

Having dealt with the causes of back problems, it is necessary both to correct the situation as soon as possible and to accustom themselves to the new way of life: keep your back flat, with sedentary work on a regular basis to make a 5-minute breaks and warm-up at this time, and perform daily complex exercise for the spine at home conditions. Recommendations during the complexes:

1. Keep your posture, breathing while gently and rhythmically.
2. to carry out exercises without jerks or sudden movements.
3. If you experience pain should stop training and consult a doctor.
4. to carry out exercises every day around the same time.

We treat the cervical spine

Exercises for straightening the spine at home should begin with the treatment of the cervical spine. This complex is able to not only eliminate the pain, but also be a good preparation for more strenuous exercise. System for the cervical spine include:

1. tilt your head forward / backward / side (10 times).
2. by turning the head to the side, trying to stretch the neck muscles (8-10).
3. pressing jaw to the clavicles between fossa, thus straining muscles back of the neck (7 times).

Methods Norbekova

One of the well-known techniques is a complex with a capacity of exercises for the back (spine) in the home, which author is Mirzakrim Norbekov. The very professional claims that vyplnyat workout should be with a smile on his face, as at this point the body is filled with joy and energy.

The complex Norbekova includes the following exercises:

1. Lowering his chin down, you need to perform a rolling movement by it as low as possible, trying to maximize the stronger muscles stretch. The unhurried pace required to perform 7-9 repetitions.
2. In dismissing his head back and chin pointing to the ceiling, just 5-10 seconds, you need to stretch the muscles, and then take a break for 3-5 seconds and repeat once more.
3. Keep your head straight, it must be tilted to the right side, then back to the starting position and the tilt in the other direction. Reps need to perform no more than 10 on each side.
4. According to the principle of the previous exercise to do tilt your head forward and then back, not forgetting about the delay in the initial position.
5. stand straight, you must first translate look in one direction, and then turn your head to the same. It should be good to strain the neck muscles and try to look behind his shoulder. You do not need more than 6-8 repetitions.

Getting rid of pain in the thoracic spine

For treatment of the thoracic spine should be performed not too complex exercises, which require only a mat and a flat floor. All of them are carried out at least 10 times in a horizontal position and with the best aligned spine:

1. The legs are extended, toes pointing forward, exhale, you need to stretch your hands up. Retaining this position for 1-2 seconds, it is possible to return to the initial position.
2. Feet should be positioned at a right angle to the floor, then exhale and pull the heel of himself, and socks to turn to him.
3. In the same starting position, you need to pull up his left hand, parallel to the floor, and right heel - from himself.
4. Lying directly, you need to have your hands behind your head and stretch his arms and legs in different directions, stretching the spine.

Exercises in spinal hernia at home

If there are problems with a hernia in the cervical region, it will be enough just to perform two basic exercises (8-10 repetitions each):

1. Slight head in hand, gradually increasing amplitude.
2. Raise your head up, pulling at the same chin.

following (perform 7-9 times each in the prone position) should be done with a lumbar herniated spine exercises at home:

1. arms straight, legs slightly bent at the knees, feet clearly rest on the floor. The pelvis should be lifted, straining with the buttocks, and then return to starting position.
2. Straight leg must be lifted up and lowered back onto the floor, but at the same time one should be straight, and the second should be bent at the knees. After 8-10 repetitions of leg position changes.
3. Lying on his stomach, hands should be positioned well in hand and lift up the ankle. Holding in this position should perform fine mahi feet in the air.

Theory Bubnovskaya

In the treatment of the spine gives good advice doctor Bubnovsky. Exercises for the spine at home by his rules help rather quickly to get rid of the pain and strengthen your back muscles. He is an experienced doctor who knows about frequent problems with the spine in humans, so its facilities are not too complex but effective enough.

Exercises for the spine at home even sedentary people can perform on Bubnovskaya theory. In addition, due to the complex it normalizes the digestive system and improve overall health. We just need to correctly configure itself and vyponyat exercises regularly.

Removal of pain

Dr. Bubnovsky knows about the pain everything, and therefore, is able to get rid of it yourself and help in this matter to others. In his opinion, the chief assistant when removing the pain is a 5-second cold shower to help everyone without exception. But if the problem is serious, it is necessary to perform certain exercises in addition to a refreshing shower:

1. Relaxation. Standing on all fours, you need to relax your back and hold in this position up to 2-3 minutes.
2. Bleeding. All from the same position as much as possible you need to pull the whole body forward, not caving in at the same time in the lower back.
3. subsidence. Being in the same rest position, should be slowly hog inspiratory up and lowered down upon exhalation.

spins Stretching

The most common and effective exercises for stretching the spine in the home of Bubnovsky:

1. "Triangle sitting." Sitting on the floor, one leg should form a triangle, bending it at the knee, and the second to straighten. Hands should grasp the foot and do forward bend, not caving in a waist.
2. Vis on the bar. Relax your feet need a little hang on the bar without too much stress, and then should try to raise the legs to form a right angle.
3. "Folding Knife". Sitting on the floor with a flat back, you need to lean forward slightly, trying to grasp the hands feet, and then pulled the most well without bending while back.

These exercises in spinal scoliosis at home is great help, so do not be afraid of their performance. After all, the sooner will the implementation of the complex, the result will be faster.