Rolls on the back. Rolling on the back (rolling like a ball)

Exercises to strengthen the spine. Appearance a person, his gait, manner of movement can say a lot about health. When the spine is healthy, a person walks easily, freely, does not feel his body. If the centering is disturbed, then this is reflected in other functions of the body: the respiratory and cardiovascular, digestive, and excretory systems suffer.

Many people suffer from headaches, they drink medicines to no avail, and the reason often lies in osteochondrosis cervical spine, when the arteries of the cervical vertebrae are additionally clamped and the brain is supplied with blood worse. By the way, vision also suffers from circulatory disorders.

Your highlight I already wrote how you can carry out relieving gymnastics at the workplace to relieve tension in the cervical spine, for those who, by the nature of their work, have to sit at their desk and computer for a long time: Relief gymnastics at the workplace.

From sedentary work not only the cervical spine suffers, but also the lumbar, as a result, even radiculitis can become aggravated. Gymnastics against sciatica, which helps to strengthen lumbar of the spine, you can see the Effective complex for sciatica.

Only physical exercise help to strengthen and improve the spine as a whole. When the vertebrae are normally stretched, the nerve endings are not compressed, the passage of nerve impulses to various organs improves, and tissue nutrition improves. Performing these exercises lengthens the spine, and strengthens the muscles that support it already in a stretched state. No wonder they say: lengthen the spine - lengthen youth. In this article Your highlight wants to present the 5 most useful exercises for the spine, by regularly performing which you will be able to work out and train all parts of the spine in a variety of ways - cervical, thoracic, and lumbar, strengthen the ligaments and muscles that support it. As a result, your posture will improve, your internal organs will become stronger, and you will begin to breathe correctly. In order for the process of healing the spine and all its departments to take place, these 5 exercises must be done regularly - daily or at least every other day. The floor surface should be flat and hard, for classes you will need a mat, a thin mattress or a terry towel.

1 exercise. rifts

I.p. - sitting on the floor, pull your legs to the body, the feet should be pressed against each other. Grasp your legs at the ankles with your hands, the chin is pressed to the knees. In this position, the back of the head, neck and back form one arc. Roll back onto your back and return to the starting position. Roll over on your back 10 to 20 times, while breathing is arbitrary. Important: you need to perform rolls only on a flat floor so as not to displace the vertebrae.

Effect: this is a very useful exercise for the spine - it strengthens the spine and develops flexibility, and thus helps in the treatment of diseases such as rheumatism, brain diseases, and in addition, the exercise strengthens memory.

After the exercise, relax a bit and move on to the next one.

2 Exercise. Cobra

I.p. - lying on the stomach, the face is lowered down, the heels and socks are connected, the chin rests on the mat.

Put your hands on the floor and lift upper part torso as high as possible, while bottom half the abdomen to the navel does not come off. Throw your head back as far as you can, eyes look up. You need to breathe through the nose, voluntarily, then slowly return to the starting position. Repeat the exercise 5-10 times.

For those who can already easily do this exercise, its more difficult version:

Perform all the movements as described above - bend up and back, and then turn your head over your right shoulder so that you can see the heel of your left foot. It is important that the arms and legs remain in place and do not come off Bottom part belly. Slowly turn your head forward and do the same, but turning your head over your left shoulder to see the heel of your right foot. Then bend up again, slowly throw your head back and return to the starting position, lower yourself down. Repeat the exercise, but observing a different sequence of movements - up, left, right, up, down.

It is important when performing this exercise to make smooth movements, to linger in each position for half a minute, for this you can slowly count to yourself up to 30.

Effect: the spine becomes more flexible, stoop and other curvatures of the spine are removed, beautiful posture, the work of the entire digestive tract improves, in particular, intestinal motility increases, and this is also good gymnastics for the eyes. With the help of this exercise, sciatica can be cured.

3. Exercise. Triangle

I.p. - standing on the floor, spread your legs wide enough, the distance between your legs is about a meter. Spread your arms out to the sides, palms down. Slowly lean to the left until you feel tension in your right side. Strive with your left hand to reach your left foot, your right arm is extended horizontally above your head, do not bend your legs! Hold this position for 5-8 seconds and then return to the starting position. Do the same on the other side - to the right. Perform 3-5 tilts in each direction.

For the more advanced - a complicated, but very useful option for the spine, since it strengthens the lumbar region and thereby treats sciatica:

Take the same starting position as described above. Slowly bend down while turning at the waist, while the right hand moves towards right leg until it touches her, the left hand is raised up. The gaze is directed to the fingertips of the hand raised vertically upwards. It is important to keep your legs and back straight during the exercise! Hold this position for 5 seconds and return to the starting position.

Repeat tilts in both directions at least 3 times.

As you can see, in this exercise in the lumbar region, not only its stretching occurs, but also twisting, the vertebrae move more and this helps to relax the intervertebral discs. The lumbar region is better worked out and at the same time strengthened.

Effect: The exercise strengthens the muscles that hold the spine, its flexibility develops, in the first version they stretch side surfaces the trunk, which is useful for the waist, and in the second version, the lumbar spine is well worked out and strengthened.

4 Exercise. Onion

I.p. - lying on your stomach, legs bent at the knees, stretch your arms, put them behind your back and grab your ankles - inhale. Then at the same time slowly raise your head, legs, torso as high as possible from the floor, throw your head back while holding your breath. Return to the starting position - exhale.

This exercise also has a second option, for advanced, it is more difficult, but with time, you will also be able to perform it:

Perform all movements as described in the exercise above and then, while holding your breath, do 4-5 swings back and forth, return to the starting position, relax.

Effect: exercise strengthens gastrointestinal tract, forms a beautiful bust in women and strengthens chest, and most importantly, it eliminates all the shortcomings in the development of the spine.

5. Exercise. Rybka

The exercise consists of two parts - the first is aimed at stretching the spine, and the second part consists of vibro-gymnastics for the spine, as a result of which the intervertebral discs are worked out, the cells are cleansed of toxins, and blood circulation is normalized.

I.p. - lying on your back, arms raised up and outstretched, lie behind your head, legs are straightened forward, pull your socks over you. Start stretching your legs alternately, slightly moving your heels forward - then the left, then the right, slowly counting to yourself up to 5. Make a few of these pleasant, sipping movements. Then put your hands behind your head, under your neck, your elbows lie on the floor, put your legs together, pull your socks over you. Begin to oscillate to the right and left in this position, like a fish in water. This exercise is useful to do 2-3 minutes in the morning and evening.

Effect: the exercise contributes to the formation of individual vertebrae in their places, eliminates scoliosis and other curvature of the spine, enhances intestinal motility, and normalizes blood circulation.

You can include these exercises in your complex morning exercises. Performing data regularly spine strengthening exercises, in a couple of weeks you will feel that his condition will improve significantly, the pain will pass, it will become easier for you to bend and unbend when bending over. In addition, you will get correct posture and breathing, become more resilient.

Don't try to do the recommended reps right away, start small with 2-3 reps of each exercise. Remember that all movements must be performed in slow pace, fixing and holding in each position (start with 5 seconds and work up to 30 seconds) in order to make the muscles stronger and stronger, able to better support the spine. If your muscles are sore and tired the next day, then reduce the number of repetitions, but do not stop exercising. After a few sessions, muscle pain will pass, as they become more trained.

Only daily work aimed at working out the main parts of the spine will help you cope with sciatica, cervical osteochondrosis and other spinal problems. Remember to devote at least half an hour a day to keeping your spine in good condition. After all, a beautiful posture, a flying gait, the condition of all internal organs and systems in the human body.

Common Common Mistakes

Therapeutic physical movements turn into dangerous exercises if the rules of exercise therapy are violated during classes:

Majority special exercises performed only in the absence of pain syndrome. At the acute stage of the disease or during its exacerbation, as well as in the early postoperative period, breathing exercises and a small amount of exercises affecting healthy joints are performed.
The lesson can be carried out in the absence of high intracranial and arterial pressure. Elevated body temperature, an acute period of an infectious disease, a sharp exacerbation of any other chronic pathology, poor health are direct contraindications to therapeutic training.
Type, number of repetitions and approaches, sequence of execution, amplitude and pace of movement, the value of the resulting physical activity from a specific exercise and from the lesson as a whole, refer to those indicators that the attending specialist must approve.

Example by analogy. The doctor wrote a prescription for taking the medicine: 3 times a day, 2 tablets, after meals, drinking 250 ml of water. The patient bought a drug with a similar name, drank it 5 times a day, 4 tablets before meals, and swallowed the tablets without drinking. The conclusions are obvious.

Each exercise therapy session should begin with a warm-up of the joints and muscles, and end with a final relaxation exercise. Even healthy, but "unheated" joints are easily injured, and healing movements performed without a preliminary warm-up will turn into exercises that are harmful to the spine. Excessive haste at the end of the lesson will nullify all efforts.
You can do it only after 60-90 minutes after the main meal. Violation of this rule additionally loads the body, distracting it from the process of digestion. In addition, with problems of the lumbar region, classes on a full stomach can lead to an exacerbation of the pathology, since the biomechanics of movements will be different from the usual.
It is necessary to strictly comply with Golden Rule» Exercise therapy - if pain occurs, the session ends immediately. If the problem occurs on next time, you need to consult a doctor.

Hygienic shower can be dangerous for joint health

On a note. If you take a shower, then refrain from tempering procedures, and before swimming in the pool - do not steam! When you receive water procedures after physiotherapy exercises, the initial water temperature should not be lower than 29 ° C.

Exercises that are dangerous for the joints of the back

So which exercises are bad for the spine, and when does "medicine turn into poison"? The video in this article will not be presented, but exercises dangerous for the spine will be accompanied by a photo and an explanation.

cervical

For diseases of the cervical spine (see Therapeutic exercises for osteochondrosis of the cervical spine - a complex shown to almost everyone), some exercises should be performed with extreme caution. The price of ignoring the warning is too high - fainting, memory impairment, ischemic stroke, paralysis of the hands.

Image and title	Common Mistakes and Recommendations
Tilts and turns to the side	The warm-up before the main part of the lesson should begin with the joints of the legs, then the lower and middle sections of the spine, shoulder girdle, and only after that warm up the neck. Movements should not be abrupt, jerky, or performed through effort or pain. To strengthen the muscles of the neck, do static exercises with tension.
Tilt with turn (in different projections)	This exercise is forbidden to perform with hernias in the cervical region. From everyone else, it will require especially increased attention. Before performing this kind of neck twist, it is better to get a “training” consultation from an orthopedist or sports doctor.
Twisting	While strengthening the abdominal muscles, do not "pull yourself by the neck" by clasping your hands behind your head. This leads to the fact that the load on the abdominal muscles is reduced, and the cervical region, on the contrary, is overloaded. You should not train the abdominal muscles with arms stretched up. While pumping the press, keep your hands in the following positions: a) crossed on the chest; b) brushes near the ears; c) stretching forward along the body.
	With pathologies of the cervical region, you can’t swim with the Breaststroke and Butterfly styles - this harmful exercises for the spine. Moreover, if you are not trained to move in the water in the Freestyle (Crawl on the front), then the only way left for you is the Crawl on the back.

Important! Despite the assurances of numerous private clinics and centers dealing with the treatment of back pathologies about the healing power of manual manipulations, WHO guidelines prohibit the use of chiropractors for patients diagnosed with a herniated disc and spinal joint instability.

Thoracic

Although pathologies of the thoracic spine are rare (see How to Treat thoracic osteochondrosis at different stages of the disease), and for him there are exercises for the spine that are harmful in their biomechanical component.

lumbosacral junction

Image	Description
Torso to the side	If you are worried about the lower back, then you should refrain from tilting to the side, combined with turns. You can lean forward, but at the same time you need to slightly bend your knees and maintain the natural deflections of the spine.
	The girl in the photo performs one of the options for the Bridge exercise, which are only suitable for people with healthy spine- bent at the waist. WITH problematic back this exercise should be done in such a way that the spine always remains straight (green line). In the starting positions: standing or lying on your stomach, it is also forbidden to bend your back.
	Everyone's favorite exercise Kitty (gets angry, rejoices, looks at the tail), is also on the list of prohibited! If you need to perform movements in an emphasis on your knees, then your back should be flat. The exception is the cervical region. From a standing position, you can also not lean forward on straight legs, rounding your back.
Starting positions - sitting	Absolutely all exercises that are performed in a sitting position are dangerous for the spine with lower back problems. Exercise therapy should consist of 20% of exercises in a standing position and 80% of lying down.

All parts of the spine

The photo gallery of prohibited exercises for diseases of the spinal column presented below does not need additional comments.

Will have to give up playing football, volleyball, basketball and tennis. Cycling - after consulting a doctor

And in conclusion, we recall once again that physical therapy exercises will be useful and effective only if the therapy plan with their help is developed by the attending physician, taking into account all the nuances of the state of health and individual characteristics of the development of the disease.

Rolling Back is a Pilates exercise for stretching and massaging the spine and back muscles.

Exercise technique

Initial position. Sit on the mat and, bringing your legs together, pull your knees up to your chest to bring your whole body into a tight ball. Bend your head towards your knees as far as your flexibility allows. Wrap your arms tightly around your shins. Lift your feet off the floor and balance only on your buttocks.

Inhale. Roll back gently on your back.

Exhalation. Roll forward to return to the starting position. Repeat back rolls 10 times.

Main working muscles

Muscles that flex and stabilize the spine: rectus abdominis, external oblique, internal oblique, transversus abdominis.

Accessory muscles

Muscles that flex the leg hip joint: iliopsoas muscle, rectus femoris.

Muscles that extensor the leg in the hip joint: large gluteal muscle, rear group thigh muscles.

Adductor muscles of the thigh: adductor longus, adductor short, adductor magnus, gracilis.

Muscles that extend the leg at the knee joint: quadriceps femoris.

Muscles that flex the arm shoulder joint: latissimus dorsi back, teres major muscle, large pectoral muscle(sternocostal bundle).

Muscles that bend the arm at the elbow joint: biceps, brachialis.

In the 1st phase of the back roll, pull in the stomach so that the spine takes the shape of the letter "C" from the head to the tailbone. The hip flexors keep the legs upright.

At the beginning of the 2nd phase, draw in the stomach even more to tilt the pelvis back and, having come out of balance, gently roll back. Do not try to roll too far, the movement should end in the upper back.

To facilitate the transition to the return movement in the 3rd phase, use the hip extensor muscles to move the knees slightly further from the chest (arms limit this movement). The muscles that extend the arm in the shoulder joint pull the feet in the lower direction. At the same time, by contracting the abdominal muscles, bend the spine even more in the lumbar region and move the torso forward.

Throughout the back roll exercise, try to minimize changes in hip, knee, and knee flexion angles. elbow joints. The body must roll as a whole. To do this, use isometric contractions of the muscles of the arms and legs, which create tension, but do not produce visible movements. When rolling forward, the legs only slightly unbend in the hip and knee joints as far as their hands allow. Hands, in turn, try to pull the ankles to the buttocks.

Use your hip adductors to keep your legs together throughout the exercise.

mental image. Imagine that you are inside a large gymnastic ball, which rolls back and forth, and your back takes the shape of its surface.

Notes

The articulation of the spine in the back roll exercise is achieved through the action of many muscles. The goal in this case is to maintain a constant arch of the back so that each vertebrae comes into contact with the mat individually when rolling. This requires you to turn on various groups muscles and maintain a delicate balance between them. You will need all these skills in many other exercises.

Modifications

If your lower back and hamstring muscles are tight and you find it difficult to return to the starting position, put your hands on your lower legs, not on your rear surface thighs at the knee.

Options

Place your hands on your ankles and spread your elbows out to the sides. This will allow you to bend the spine more in the lumbar region, but somewhat less in the chest.

Rolls on the back in a cross-legged position. Next exercise for flexion of the spine is performed with crossed legs. Start the movement from the same position as the previous one. Rolling onto your back, cross your legs and at the same time pull your feet (clasping them with your palms on the outside) to your chest. Then, releasing your feet and placing your shins parallel, return to the starting position. (Always start with your feet parallel.)

With each repetition, change the angle of crossing the legs so that when you roll onto your back, both sides of the lower back tense evenly. Do the exercise 6-8 times.

Attention: if your back is too stiff, don't stretch it too hard right away. Work on technique; pull your legs to your chest in a smooth, light movement, trying to maintain balance. Stretch slowly, without straining, focus on relaxation. Be patient.

Stretching the back takes a lot of time. Don't jump from one exercise to another. Try to relax your muscles with every stretch. Adjust the intensity of the load according to your well-being. Don't torture yourself.

Carefully: if you have problems with your neck or lower back, do these exercises or variations of them with great care. These stretches are difficult for most people. If they cause you pain or discomfort, it is better to refuse them.

From a prone position, legs pulled as close to the head as possible, slowly begin to straighten the torso, trying to feel pressure on each vertebra in turn. At first, you will most likely do it quickly, but over time you will get used to it and your spine will acquire the mobility necessary for a slow transition from one vertebra to another.

Grasp your legs with your hands just above the knees and, straightening the torso, keep your knees bent. Use your hands to hold your legs together. This will help you better control the speed of straightening. The head should lie freely on the floor, but as the exercise progresses, it can be lifted up a little to maintain balance.

By straightening your torso in this way from a leg over your head position, you will be able to determine exactly which part of your back is the most rigid. The stiffest part or parts of the back are the hardest to straighten out slowly. But you can overcome the stiffness and stiffness of the spine if you allocate a little time every day to stretch it.

For more effective control of the load on the back, while lowering the legs, stretch your arms above your head and grab onto something massive, for some object. Then, keeping your arms and legs slightly bent, slowly lower your torso, feeling vertebra by vertebra. Using the palm rest, you can stretch your back much more efficiently. Move slowly and adjust the load carefully.

Try not to overstrain, but gradually develop your physical capabilities.

Performing exercises in the supine position with the legs pulled up to the head is very good for the back and stimulates blood circulation between the lower limbs and the trunk.

squatting. Many of those who have to spend long hours standing or sitting have tired lower backs. Tension in this part of the body can be relieved by squatting down.

Carefully: I am sure that this position is one of the most natural positions, however, squatting is contraindicated for people who experience certain problems with their knees. If you have any doubts about the abilities of your body, be sure to consult a qualified specialist.

From a standing position, squat down with your feet turned outward at an angle of about 15 degrees. The knees should be separated by 10-30 cm, depending on the degree of flexibility of your body, or, as you gain some experience in stretching, on which parts of your body you are going to stretch. The squatting position stretches the knees, back, ankle, Achilles tendons, and groin. Try to keep your knees outside your shoulders, directly above your big toes. Hold a pleasant stretch for 10-15 seconds. For some of you it will be very easy to do, for some it will be very difficult.

Options. At first, some of you may find it difficult to balance, in particular, people with particularly tight ankles and Achilles tendons may fall on their backs. If you cannot accept the position shown in the picture, try to master it with the help of the following exercises.

Try squatting on a gentle slope in your garage driveway or on a hillside.

To maintain balance, you can use a vertical pole or fence.

With some experience, you will find that this is an extremely comfortable position that helps relieve tension in the lower back. Now return to your original standing position as shown on page 67.

Options. Take a standing position, feet shoulder-width apart or wider, palms slightly resting on inner part hips just above the knees. Begin to slowly squat while spreading your hips to the sides until you feel a slight stretch in the groin area. Hold for 10-15 seconds. The exercise is also good for the ankle and Achilles tendons. Do not lower your hips below knee level.

If you have any knee problems, be careful. Stop stretching if pain occurs.

To increase the degree of stretch in the groin, take a squatting position, rest your elbows on your inner thighs and gently spread them to the sides, while leaning forward from the hips. Grasp your feet with your hands so that your thumbs are with inside stop, and the rest - from the outside. Hold for 15 seconds. Don't overstress. If you find it difficult to balance, slightly lift your heels off the floor.

To rise from a squatting position to a standing position, pull your chin back slightly, keep your back straight, and use the force of the quadriceps alone. When standing up, do not tilt your head forward so as not to strain your neck and lower back.

SCHEME OF EXERCISES FOR THE BACK, PELVIS AND LEGS

These exercises can be performed in the specified sequence as a single complex.

Maintaining a dosed load for a certain time; help your body adjust to the new position. Over time, the stretchable area will get used to the light load and you will be able to increase the range of motion without experiencing the initial tension.

Lifting the legs above the head

Raising the legs above the head before and after strenuous physical activities- a great way to combat fatigue lower extremities. There is a pleasant feeling of lightness in the legs and the whole body, caused by a surge of energy needed to perform daily tasks associated with physical activity. In this position, you can perfectly relax and unwind, especially if you had to stand on your feet all day. Moreover, it is simple and effective method prevention and prevention of exacerbations of varicose veins. I recommend taking this position at least twice a day for 2-3 minutes or more to increase the energy tone of your body and relax.

The easiest way to keep your legs above your head is to lie on the floor and lean your feet against the wall. Try to straighten your lower back. The distance from the buttocks to the wall should be at least 8-10 cm. If there is no wall nearby, then you can take a prone position, legs above your head, or simply put a few pillows under your feet so that they are above heart level. Start the exercise with one minute and gradually increase its duration. If your legs start to slide down the wall, turn to the side and then sit up. (See page 20 for the correct transition from this pose to the sitting position.) Getting up quickly after this exercise is not recommended, as you may feel dizzy.

Effect

Massage of the spine, stretching the back muscles, developing the abdominal muscles, improving balance and coordination.

Position

Sitting on the floor, bend your knees and clasp your knees with your palms. Lift your feet off the floor and find your balance. Pull your elbows to the sides. The shoulders are as far away from the ears as possible.

Movement

Round your back, pushing your tailbone forward and bringing your navel closer to your spine. The chin touches the chest. Start the roll, keeping the body in the starting position. When moving, try to round your back even more. Roll to the edge of the shoulder blades and return back to the starting position. The roll is carried out completely on the work of the muscles of the center, and not on inertia - do not overlap with your legs.

Details

- When rolling back, do not touch the floor with your head. When returning, do not touch the floor with your feet. Keep your body in balance.
- Continue to move not by inertia, but due to the work of the muscles of the center of power.
- Feel how each vertebra lies on the floor and rises up.
- Avoid turning and moving on the floor.

Simplification

Hold a small ball between your thighs and stomach. Keep your legs not behind your knees, but under them. Leave one foot on the floor.

Complication

1. Seal roll: Sitting on the floor, bend your knees, spread them shoulder-width apart, tightly bring your heels together. Lift your feet off the floor, find balance. Grab your heels with your palms. As you inhale, bring your navel closer to your spine. Round your back as much as possible and, exhaling, roll back to the edge of the shoulder blades without changing the position of the buttocks and legs. Find balance on your shoulder blades with your feet slightly behind your head. Perform three heel strikes one on the other. As you exhale, return to a sitting position, bringing your chin closer to your chest and rounding your back.

2. Rocking chair or legs apart roll: Sitting in a balanced position, hold yourself by the shins, keep your legs straight, press the navel to the spine. As you exhale, roll back, bringing your legs together. On an inhale, return to the starting position.

3. Stretch your arms forward, roll over without holding your legs with your hands.

Duration

Do 5 to 10 rolls at a time. Do not exercise on the bare floor!!

Exercise examples

Therapeutic physical movements turn into dangerous exercises if the rules of exercise therapy are violated during classes:

Most special exercises are performed only in the steady absence of pain. At the acute stage of the disease or during its exacerbation, as well as in the early postoperative period, breathing exercises and a small amount of exercises affecting healthy joints are performed.
The lesson can be carried out in the absence of high intracranial and arterial pressure. Elevated body temperature, an acute period of an infectious disease, a sharp exacerbation of any other chronic pathology, poor health are direct contraindications to therapeutic training.
The type, number of repetitions and approaches, the sequence of execution, the amplitude and pace of movement, the amount of physical activity received from a particular exercise and from the lesson as a whole, are among the indicators that the attending specialist must approve.

Example by analogy. The doctor wrote a prescription for taking the medicine: 3 times a day, 2 tablets, after meals, drinking 250 ml of water. The patient bought a drug with a similar name, drank it 5 times a day, 4 tablets before meals, and swallowed the tablets without drinking. The conclusions are obvious.

Each exercise therapy session should begin with a warm-up of the joints and muscles, and end with a final relaxation exercise. Even healthy, but “unheated” joints are easily injured, and therapeutic movements performed without prior warm-up will turn into exercises that are harmful to the spine. Excessive haste at the end of the lesson will nullify all efforts.
You can do it only after 60-90 minutes after the main meal. Violation of this rule additionally loads the body, distracting it from the process of digestion. In addition, with problems of the lumbar region, classes on a full stomach can lead to an exacerbation of the pathology, since the biomechanics of movements will be different from the usual.
It is necessary to strictly follow the "Golden Rule" of exercise therapy - if a pain syndrome occurs, the lesson ends immediately. If the problem occurs the next time, a doctor's consultation is necessary.

On a note. If you take a shower, then refrain from tempering procedures, and before swimming in the pool - do not steam! When taking water procedures after physiotherapy exercises, the initial water temperature should not be lower than 29 ° C.

Exercises that are dangerous for the joints of the back

cervical

For diseases of the cervical spine (see), some exercises should be performed with extreme caution. The price of ignoring the warning is too high - fainting, memory impairment, ischemic stroke, paralysis of the hands.

Image and title	Common Mistakes and Recommendations
	The warm-up before the main part of the lesson should begin with the joints of the legs, then the lower and middle sections of the spine, shoulder girdle, and only after that warm up the neck. Movements should not be abrupt, jerky, or performed through effort or pain. To strengthen the muscles of the neck, perform static exercises with tension.
	This exercise is forbidden to perform with hernias in the cervical region. From everyone else, it will require especially increased attention. Before performing this kind of neck twist, it is better to get a “training” consultation from an orthopedist or sports doctor.
	While strengthening the abdominal muscles, do not "pull yourself by the neck" by clasping your hands behind your head. This leads to the fact that the load on the abdominal muscles is reduced, and the cervical region, on the contrary, is overloaded. You should not train the abdominal muscles with arms stretched up. While pumping the press, keep your hands in the following positions: a) crossed on the chest; b) brushes near the ears; c) stretching forward along the body.
	With pathologies of the cervical region, you can’t swim with the Brass and Butterfly styles - these are harmful exercises for the spine. Moreover, if you are not trained to move in the water in the Freestyle (Crawl on the front), then the only way left for you is the Crawl on the back.

Important! Despite the assurances of numerous private clinics and centers dealing with the treatment of back pathologies about the healing power of manual manipulations, WHO guidelines prohibit the use of chiropractors for patients diagnosed with a herniated disc and spinal joint instability.

Thoracic

Despite the fact that pathologies of the thoracic spine are rare (see), and for him there are exercises for the spine that are harmful in their biomechanical component.

lumbosacral junction

Image	Description
	If you are worried about the lower back, then you should refrain from tilting to the side, combined with turns. You can lean forward, but at the same time you need to slightly bend your knees and maintain the natural deflections of the spine.
	The girl in the photo performs one of the variants of the Bridge exercise, which are suitable only for people with a healthy spine - she arched her back. With a problem back, this exercise should be done so that the spine always remains straight (green line). In the starting positions: standing or lying on your stomach, it is also forbidden to bend your back.
	Everyone's favorite exercise Kitty (gets angry, rejoices, looks at the tail), is also on the list of prohibited! If you need to perform movements in an emphasis on your knees, then your back should be flat. The exception is the cervical region. From a standing position, you can also not lean forward on straight legs, rounding your back.
	Absolutely all exercises that are performed in a sitting position are dangerous for the spine with lower back problems. Exercise therapy should consist of 20% of exercises in a standing position and 80% of lying down.

All parts of the spine

The photo gallery of prohibited exercises for diseases of the spinal column presented below does not need additional comments.

You will have to give up playing football, volleyball, basketball and tennis. Cycling - after consulting a doctor

Self-massage. Massage all parts of the back where you can reach. Rub your neck with the back of your hand. First the right hand, and then the left. Bring your right hand behind your left shoulder, massage your left shoulder and shoulder blade. Try to get as far as possible. Help yourself with your left hand, supporting yourself by the elbow of your right hand. Repeat with the other hand too.

Make yourself a roller, preferably wooden. Diameter 7-8 cm, length 11-12 cm. You can use a rolling pin to roll out the dough. Lie back on it, and begin to slowly ride this roller back and forth. First in clothes, and then with a bare back. Perfectly puts all the vertebrae in place. Do this exercise carefully so as not to bruise yourself.

The back hurts, the exercise is called "kolobok". We lay down on our backs. Wrap your arms around your knees, tilt your head to your chest. We begin to ride on our backs, like a ball, like a bun. Back and forth. Back and forth. This exercise also puts the vertebrae in place well.

Imagine that a rope is stretched between the chairs and you need to crawl under it. We get on all fours. Head down, bend the back, crawl under the rope. We stretch. And now we went in the opposite direction, also with a back arch. It is very useful to do this exercise in the morning.

Back hurts, exercise on the horizontal bar. Make a horizontal bar at home or buy it at a sports store. You don't need to do any hard exercises. Just hang on the horizontal bar each free minute. The spine is stretched. You will protect yourself from many problems and relieve pain. In this way, I even helped myself recover from a dislocation in the shoulder joint.

I borrowed the following exercise from breathing exercises"Qigong". I strongly recommend doing this system - there are many useful exercises for the back and joints. Lie down on your stomach. Raise up on outstretched arms and toes. The body is parallel to the floor. Stay as long as you can. Try to relax while doing the exercise. Do several approaches.

We push up from the floor. You can start on your knees. The feet are raised up. The first approach - the hands are set wide apart from each other. The second approach - hands closer, hands inward. The third approach - the brushes are placed on the floor close to each other, turned inward.

Remember Kuznetsov's applicator. It must be gathering dust somewhere on the mezzanine. Find it quickly. If not, buy at the pharmacy. He will save you from pain. Day or night, the back ached - we lie down with our bare back on the applicator and try to relax. Has the pain gotten worse? Amazing! Be patient as long as you can. You will feel how the pain is gone and you can sleep peacefully or continue to do your own thing.

All of these exercises have been tested personal experience- really help.

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