Bodybuilding exercises for curvature of the spine. Do you need exercise equipment to treat scoliosis?
Not only for athletes, but also for ordinary people, a toned body is the goal for which many of us go in for sports. Some muscles are not so difficult to pump up, but there is a problem with others. The latissimus dorsi muscles, popularly called "wings", are not always in that physical condition where we would like to see them. Therefore, the question of how to exercise properly in order to keep the back muscles in good shape remains relevant.
back muscles anatomy
In order to pump this or that muscle of the body, you need to understand its anatomy, because the performance of mechanical movements does not always give the desired result. This is due to the fact that a person performs this or that exercise, but does not feel how the muscle he needs works. Therefore, first of all, you need to know where it is located and during training feel that you are pumping this particular muscle.
To begin with, all back muscles should be divided into deep and superficial. The deep ones include the rhomboid muscle, both small and large, as well as the muscle that raises the scapula and the dentate, trapezius. The superficial ones include the latissimus dorsi that are of interest to us, as well as the square muscle of the lower back.
The difference between deep and superficial back muscles
Deep muscles are very important for the human body, since they are responsible for ensuring that the spine is healthy. Due to the extent to which the muscles are in good shape, the stability of the spine also depends. It is they that allow for precise movements of each vertebra, and, accordingly, the work of the entire back.
There are a large number of surface ones, but the most important are latissimus dorsi back and quadratus lumborum. They are responsible for ensuring that a person has an even posture in order to stay upright.
For a better understanding of how to pump up your back, or for those who have had problems with the musculoskeletal system, it is important to know in detail the features of each of them in order to strengthen the muscles of the back.
1. Trapezoidal. As for the trapezium, this is a rather complex set of muscles. Their peculiarity is that they control the support of the head and the movements of the neck, shoulder blades. Both the first and second functions are very important for the human body, and if they are poorly inflated, problems may arise in human body. 
To avoid trouble in this area, you need to train these muscles, it is even noticeable that few gym visitors pay due attention to training this area of the back.
2. The extensor muscles of the spine. They run along the entire spine, and their name speaks for itself: they straighten the spine, moreover, they pass from the head to the coccyx itself. It is worth noting that the more inflated and tightened the “extensors”, the better the person’s posture, and this is important for both women and men.
The “extensors” are responsible for such functions as holding the body in an upright position, flexion and extension of the spine, this also includes the implementation of inclinations, and, starting from the head, they are responsible for its turns.
3. The latissimus dorsi. In a casual conversation, you rarely hear about pumping the latissimus dorsi, since they are commonly called “wings” in common people. This is due to the fact that in a static position, when the hands lie at the seams, they resemble two folded bird wings, hence the name. They are very often paid attention to by men who want to form a beautiful pumped-up figure, they are also well seen in bodybuilders. 
These are superficial muscles that take up a lot of space on the human back, and in their shape and location resemble a cone. They are assigned two main functions: moving the shoulder with pulling the arm in the opposite direction (back to the spine), with rotation inward and allow you to pull the torso to the arms (the pull-up process colorfully shows this possibility).
4. Diamond-shaped. The species corresponds to the name, they are located almost immediately after the neck, and, accordingly, are located in the upper back. The muscle closest to them is the trapezius. The process of their activation takes place during simple movements shoulder blades, this may be their compression, the moment when they are retracted and their other movements. In fact, the functionality of the rhomboid muscles is completely connected with the shoulder blades, since they allow them to be correctly fixed and perform the necessary Everyday life movement.
5. Large round. For some, this name will seem unusual, since many of us are used to the fact that muscles have a longitudinal appearance. It is directly connected with the hands, and therefore, it seems that it connects the hand and the human torso. Its functions are mainly to pull and bring the arm to the body.
Backache
Quite often, a completely healthy (as he himself thinks) person feels pain in the back, very often they occur after sleep, but many of us simply turn a blind eye to this. 
This problem is quite common, the causes can be varied, as well as the manifestation of the disease itself. People say that the causes of pain after sleep are sprains. But is it always like this?
How pain manifests itself
Depending on your own feelings, the main causes of pain that occur after sleep pain can be divided into several types.
How often:
- periodically;
- appeared once, but also look like a sprain;
- occur constantly after sleep and resemble stretching.
By feeling:
- appeared abruptly and disappeared;
- appeared after sleep and do not leave the patient for a long time.
Causes of occurrence:
- causes that are associated with the spine;
- reasons related to other factors, but not to problems of the spine.
It is noticeable that the pains that occur after sleep and resemble sprains are weak and aching. The fact that they appear after sleep, when a person is still half asleep and insignificant in intensity, allows you to get used to them over time. This is becoming a common condition, and rarely does anyone think about what causes back pain after sleep.
If your muscles hurt after sleeping, and feel like stretching, then it is best to consult a doctor. It is he who will be able to determine why certain organs or muscles hurt, and will offer The best way how to treat the disease, if any.
Practice shows that the most common cause of pain in the back 
do not become problems associated with the spine. Then there are aching pains after sleep, resembling a sprain, a sharp pain may appear during the day. It is very important to immediately go to an appointment with a specialist when the disease is in its early stages. If you turned to the doctor in time and reported that your back muscles hurt, and it feels like a sprain, in such cases you can get by with exercise therapy exercises.
Gym as a panacea for diseases of the back and spine
If you turned to the doctor in time, then strengthening the body physically will help you cope with problems. There are skeptics who believe that treating back problems with exercise is ineffective, but this is not the case. In the early stages, you can strengthen your back muscles, which will avoid problems in the future.
How to pump up your back in the gym and at home?
If you decide to go to the gym to train your entire body and your back, in particular, then pumping up the latissimus dorsi muscles will not be so difficult. This is due to the fact that it is best to do this or that exercise with the appropriate equipment, which, of course, is available in gym. Of course, no one will do the exercises for you, but the coach will monitor the correctness of their implementation. Often in such cases it is felt that the muscles hurt, it is important not to overdo it, because you can always do harm. Watch for periods of exacerbation of the disease and refrain from training these days.
As for how to treat such problems at home, it will be a little more difficult here. So why is it harder to train your back at home? 
In order to pump up the back muscles, you need an appropriate weight, which is problematic to acquire at home. It is important to do the exercises correctly, depending on whether you want to pump the rhomboid, latissimus or oblique muscles.
Special attention should be paid to classes for girls, because many of them try to get in shape, but do not look like a man. It is very important for a girl to follow how deadlift, since, unlike a man, her muscles are weaker, you need to monitor the weight. Many people wonder why it is so easy to hurt yourself while exercising? Both the girl and the guy need to remember that the muscles reduce, and the spasmodic muscles cannot carry out one or another part of the exercise, the weight abruptly transfers to another part of the body, which can have a bad effect later.
It is important to pump diamond-shaped, latissimus dorsi, oblique and other muscles during training, since strengthening the entire body can save you from possible problems in the future.
2016-05-28
Causes of back pain in the area of the shoulder blades
Often, back pain between the shoulder blades arises from the fact that our muscles do not perform their tasks. Untrained muscles deprive the spine of the necessary support. And if the back hurts, it is possible that life is complicated not by the spine itself, but by the muscles of the back.
Untrained muscles force a person to stoop and stoop. Not correct posture, of course, affects the spine. In this case, the intervertebral discs and joints receive an uneven load and wear out ahead of time. In such cases, back pain under the scapula may occur.
Sedentary work - "poison" for the back
As bad as underloading, uneven loads affect the muscles, which is associated with so many activities. If you often bend over or lift heavy things, you can harm the spine and muscles.
At sedentary work(especially in front of the computer) the muscles of the shoulders and neck are constantly tensed. Gradually, such tension leads not only to severe pain, but also to other negative consequences. In the area of tension, blood vessels constrict. As a result of poor metabolism, toxins are not completely removed.
This contributes to the formation of painful hard nodes - myogeloses - in the area of tension. The pain causes tension and tightness of the muscles that move to neighboring areas of the back: a vicious circle occurs.
Changes in the intervertebral discs - the cause of pain between the shoulder blades
Another weak point of our back is the intervertebral discs. They are the first to wear out. The time in which the disks are loaded significantly exceeds the time for their rest.
Therefore, the wear processes are accelerated, the disks are compressed, become flat, and can no longer play the role of shock absorbers. As a result of these negative processes, the position of the vertebrae may lose stability and their displacement relative to each other occurs.
Bad posture
Incorrect posture and deformation of the spine (scoliosis, kyphosis) lead to tension of the vertebrae thoracic. If this is added to the incorrect position of the body during work or signs of deformation of the intervertebral discs, then back pain in the area of the shoulder blades becomes severe and painful.
It can radiate to the heart or abdomen, and often mimics attacks of heart pain, stomach, liver, or intestinal ailments. When the spinal nerves are irritated, the pain is so severe that it becomes difficult to breathe. As a rule, it has a girdle character, capturing the entire area from the spine to the sternum.
Another pathology of the spine due to overload and bad posture is Scheuermann's disease, in which stoop is pronounced.
There is such a thing as a flat back - a violation of the normal S-shaped shape of the spine. The person has a "straight and correct" posture. But he often suffers from pain, especially during exertion.
The role of the psyche
With back pain, our psychological state and sensitivity play a huge role. nervous system. Experiencing psychological pressure, a person tenses up. In the cervical and shoulder regions, the tension is especially noticeable.
During stress, the shoulders involuntarily rise, and with constant tension, this unnatural posture becomes familiar and invisible to a person. Tension causes pain in the back below the shoulder blades and in the chest area. People who are prone to frequent depression suffer from constant back pain.
"Rheumatic" tissue damage
This pain has nothing to do with rheumatism. It is called "soft tissue rheumatism" or "muscular rheumatism" by doctors and is not associated with disorders in the spine.
This is a signal of emotional experiences and suggests that a person often cannot cope with his stresses. In the treatment of this kind of pain, physical therapy is complemented by mental therapy. The patient must learn to cope with their stressful situations.
What else can cause pain in the shoulder blades?
There are other diseases that can cause back pain in the area of the shoulder blades:
- Rheumatoid arthritis or chronic polyarthritis.
- Spondylarthrosis.
- Thoracic sciatica.
- Bechterew's disease (refers to rheumatic diseases).
- Tumors of the bone or spinal cord.
- Osteoporosis (the process of bone aging).
- Spinal injury.
- Frozen shoulder syndrome (muscle stiffness in shoulder girdle).
- Osteochondrosis. Spondylarthrosis.
- Herniated disc.
Pregnancy can also cause pain due to the fact that the load on the spine during this period increases.
Pain not associated with the pathology of the spine
In some diseases, pain can radiate (radiate) to the area between the shoulder blades. These include:
- Intercostal neuralgia.
- Infectious diseases (poliomyelitis, tuberculosis).
- Angina. Myocardial infarction.
- Diseases of the mediastinum (for example, tumors of the esophagus).
- Muscular spasm of the gallbladder.
- Diseases of the lungs and pleura.
Many people experience back pain at least once in their lives. Scoliosis is a common spinal disorder. The reason for its occurrence is an incorrectly formed posture in childhood.
Scoliosis and sports is a common problem that worries most sick people. Is it possible to play sports, and what exercises can not be done with scoliosis?
What do doctors forbid?
Are there contraindications for scoliosis? In order for the posture to develop correctly, you need to take only acceptable sports. Some exercises and games only aggravate the situation by injuring the spine. Therefore, there is a list of those areas that are prohibited from engaging in violation of posture. This includes:
- Boxing.
- Tennis.
- Weightlifting.
- Gymnastics lessons.
- Gymnastics.
- Football.
- Hockey.
- Basketball.
- Volleyball.
- Cycling.
- It is forbidden to run.
When practicing boxing, tennis, or fencing, all forces are applied to any particular part of the body, so the load is distributed unevenly, as a result of which injury may occur, which will worsen the situation with the spine.
When doing weightlifting, including wrestling and high jump, a huge load falls on the spine, this can lead to serious problems and complications.
sports or rhythmic gymnastics overload the spine. Such loads only increase the curvature of posture.
Playing sports, which includes football, basketball, volleyball is strictly prohibited. These directions are difficult and dangerous. For example, in basketball you have to run most of the time. In this case, shocks and collisions, which are inevitable, put a strong load on the vertebra and as a result, serious problems can arise.
Bicycling is allowed, but only on special occasions. You can only ride bicycles that have a high handlebar, otherwise there is a deformation of the vertebrae or the syndrome " round back". These sports exert an asymmetric load on the human body, so spinal deformity can occur. The first few categories of sports are strictly prohibited, even with the mildest degree of scoliosis, and the last, that is cycling is allowed, but subject to certain restrictions.
Running with scoliosis strengthens various groups muscles, it is for this reason that it is not recommended only in the later stages of the development of the disease. Despite this, it is better for young children to replace running with swimming or pulling up on the horizontal bar.
When are restrictions needed?
Limitations in physical activity must be observed when the curvature of the spine has reached more than 10º. There are several degrees of development of scoliosis. For example, 1 degree is from 0 to 10º, 2 degree is from 11 to 25º, 3 is from 26 to 50º, and 4 is more than 50º.
In the case when deviations from the norm are quite insignificant, a specialist doctor can prescribe therapeutic prophylaxis and return you to your previous lifestyle. Restrictions completely depend on the type of curvature, severity and individual characteristics of the person, as well as the complexity and dynamics of the disease.
We should not forget that in severe stages of development, first of all, it is necessary to undergo a full course of examination and a course of treatment procedures. The following types of exercises are strictly contraindicated:
- Squat.
- Do deadlift.
- Perform various leg lunges.
Permissible activities for scoliosis
What physical activities are allowed, and what cannot be done with scoliosis? The development of this pathology has 4 stages. On the first - that is, the easiest - happens First stage spinal deformities, it is not difficult to correct such a violation. However, the first stage in adults is very rare. The reason is that in childhood scoliosis was not detected in time, and its form became more complicated.
Other stages of the development of the disease are severe, not all types of physical activity are allowed, and some exercises should be treated with extreme caution.
Permits or prohibits certain types of physical activity in case of scoliosis, only a specialist doctor after a complete examination. General recommendations The rules for sports are:
those species physical activities that are on the stop list can be practiced in several cases. For example, if they are performed with some changes, stretch the spine with the help of a ball - a fitball.
You can do exercises, deviating from the norm of time and from a different angle. In this case, it is permissible to skate, play basketball and do light jogging. Sometimes these types of physical activity are recommended by the trainer as a therapeutic prophylaxis, which must be performed strictly under his supervision.
You can definitely go swimming, skiing, cycling and pulling up on the horizontal bar (especially in the first or second stage of scoliosis development). Dance classes are recommended (but not street dances, but artistic ones).
Swimming with scoliosis
The pool has a huge impact on the favorable development of the spine. If you engage in it regularly, you can improve your body as a whole, even for people who are prone to scoliosis.
Swimming training has a symmetrical load on the spine, and is perhaps the highest quality and effective tool in the fight against scoliosis. In the pool, you should try to combine breathing techniques and swimming. In order to learn some effective movements, you need to consult with a trainer.
most great benefit brings backstroke. In general, doing this kind of sport strengthens the abdominal muscles, creates favorable conditions for strengthening the spine, develops coordination of movements, completely relaxes and unloads the back.
Dancing
A big misconception of many people is that dancing can harm the spine. This opinion is wrong. Classes in ballroom and art dances help to increase the plasticity, flexibility of the body and spine. They have the maximum possible effect to improve and align the spine. Medical specialists strongly recommend engaging in this type of physical activity. This is especially true for young children and teenagers.
Training must be attended at least three times a week. The ideal option is a daily visit to the ballroom except weekends. Do not forget that before dancing, like before any other physical activity First of all, you need to do a warm-up. This is done in order to properly warm up the muscles and prevent injury to the ligaments of the spine.
Based on this, we can say that even with serious violations of the spine, light physical activity is simply necessary. It is mandatory to perform hanging on the horizontal bar, do exercises daily, swim, in general, be active and healthy lifestyle life.
It is worth remembering that you cannot independently choose certain types of exercises. Before including anything in your physical training you should consult with a specialist doctor. He must conduct a complete examination, determine the minimum and maximum load levels that are suitable for the spine.
In no case should you choose one or another type of physical activity on your own, it is imperative to consult with a specialist doctor who will conduct a full examination, prescribe a course of treatment and a set of preventive exercises. The main thing is not to overload the spine and consult a doctor in time.
Good afternoon my dears! Today we will touch upon such an actual problem today as scoliosis training. Is it possible to visit gym for scoliosis, and what is the specifics of training for a person who has such a problem? During my work as a group program instructor and an online trainer, I periodically come across the fact that a fairly large percentage of people have back problems, in particular, scoliosis or osteochondrosis. Therefore, making individual programs training, I often have to work with such clients. I will say right away that scoliosis training are not contraindicated, but you need to properly organize the training so as not to harm your health in any case, since we come to the gym not only for beautiful toned body but also for health.
Let's first define what scoliosis is?
Scoliosis is a deviation of the spine from its vertical line, in simple terms, a curvature. A person with scoliosis has a curved spinal column, unlike a healthy person without scoliosis.
There are several types of scoliosis, depending on where the curvature is located:
- lumbar and cervical lordosis;
- thoracic and sacrococcygeal kyphosis;
- flat back
And now let's move on to the actual practical side of the issue and find out if scoliosis training, Or is it still not worth writing off yourself so early?!
Can you exercise with scoliosis?
In 95 cases out of 100, people diagnosed with scoliosis have probably heard such words from their attending physician: “You absolutely cannot exercise in the gym and lift heavy weights!" This phrase is said by all orthopedists, and on the one hand they are right, but on the other hand, it turns out that every 10th person on the planet cannot be engaged in the gym ...
What are doctors right about? Of course, when there is curvature in the spinal column, then it becomes easily vulnerable to lifting large weights and is unable to withstand a lot of compressive pressure when performing certain exercises, such as squats. That is why, scoliosis training should be radically different from conventional training when healthy back and spine. But gym for scoliosis you can and even need to visit, BUT! taking into account all contraindications and recommendations of the doctor and your trainer.
Let's first of all analyze the exercises that categorically cannot be performed with scoliosis of any kind and form.
FORBIDDEN EXERCISES:
- All bench presses: army press with dumbbells, bench press from behind the head / from the chest, extension of the arms from behind the head to the triceps with a lot of standing weight.
- Classic deadlift and full range sumo deadlift*
- In some cases, exercises such as lunges and lying leg curls are prohibited, as they can cause unnecessary tension in the lower back, creating excessive pressure on the vertebrae**
* Possible only in the Smith machine and only for a shortened amplitude.
*If you do not feel discomfort in the lower back when doing lunges and bending the legs while lying down, then you can include these exercises in your training program but with small weights.
Pictures are clickable.
And now let's look at those exercises that, on the contrary, will help you strengthen your muscle corset around the spinal column and have a positive effect on the condition of your spine as a whole.
- Plank exercise
- Good morning exercise
- Hyper/reverse hyper (floor/machine/ball)
Pictures are clickable.
Due to these exercises, the vertebrae are stretched and there is no compressive pressure on them.
So, let's now summarize all of the above and highlight the basic rules training for scoliosis in the gym.
- Use special belts or corsets that hold the spine.
- Don't lift big weights! Weight Limit, with which you can work, is equal to 50-60% of your own weight.
- Avoid exercises that put pressure on your vertebrae: squats, running, jumping rope, etc.
- At the beginning of each workout, do a warm-up and start your workout with a hyperextension.
- Stretch your spine at the end of your workout and between exercises: hanging on the bar, in cat/dog pose.
- Use unilateral exercises such as one-arm rows block simulator or in emphasis on one knee, as they allow you to load both sides of the back evenly. It is important to do the same number of repetitions and approaches on each side!
That, perhaps, is all that I wanted to tell you. I hope I reassured everyone who has scoliosis a little, since this diagnosis is not yet a sentence and it would be a big stupidity to completely refuse to work out in the gym. Just scoliosis training have some differences and features that you now know about. Therefore, if you have scoliosis, but at the same time there is a wild desire to go to the gym and look beautiful, then consult your doctor, consult a competent trainer and train for health! Gym for scoliosis with a well-built training, it will help you get rid of not only back pain, if any, but also give you the opportunity to have a beautiful athletic figure.
Sincerely yours, Yaneliya Skripnik!
P.S. Friends, at the moment it is possible to send questionnaires for. I will be glad to work with you! =)
It is only important to understand what kind of disease it is and what training will help. The first thing that comes to mind is, of course, yoga and swimming. However, not only these two gentle directions can help with back pain, exercises with own weight, weighting agents and on simulators, too, should not be written off.
Scolisis is a lateral curvature of the spine, while the “skew” occurs in the plane of the back - the spine is naturally curved in a perpendicular plane, this is normal in most cases. It is not normal when it is uneven and not symmetrical about the vertical axis. As a rule, a violation of posture occurs with any kind of curvature, followed by pain and dysfunction of the body.
Curvature happen different types, most often they resemble the letters C, S or Z - depending on the "severity" of the case. At the same time, the degree of the disease is determined by the degree of curvature in these corners; if the curvature is too large (more than 10 degrees), treatment by specialists is necessary. With small degrees, you can get by on their own However, a doctor's consultation is necessary in any case - it is almost impossible to determine the magnitude of the problem by eye.
An orthopedist will quickly determine the disease and its degree, but the fact is that most doctors strictly prohibit any exercise. We will not discourage you from following the advice of orthopedists. Better to emphasize once again: if scoliosis is suspected, an appointment with an orthopedist is mandatory! But the fact is that doctors least of all want to harm and bear responsibility for it, so they play it safe 100 times, prohibiting training.
What exercises are contraindicated for you in any case? Of course, these are heavy loads on the spine (and back in general), which include squatting with any weight. Jumping and all sports and fitness where they are - some types athletics, rugby, basketball, volleyball (even amateur beach).
With scoliosis above the first degree, severe training with “iron” is taboo
Sharp twists, bends and straightenings fall under the ban, and not only on the mat - for the duration of treatment, forget about serious gymnastics, ballet and all types of martial arts where you need to dodge sharply - judo, boxing and its derivatives, wrestling.
Of the exercises with kettlebells / dumbbells / simulators, some will also only hurt. A curved spine receives an uneven axial load, as a result of which some of its parts are under great stress. So you can damage the intervertebral discs or earn a hernia. There is another danger - the body will try to compensate for the load and take it from the "weak" part.
As a result, a patient with scoliosis runs the risk of becoming asymmetrical, swinging only the right or left side. This not only looks unnatural, but also threatens to atrophy some of the unused muscles. It is impossible to apply the same load to different parts of the body, because due to the displacement of the axis, some muscles will be tense, others relaxed.
It’s better to forget about the barbell at all with any degree of scoliosis - the deadlift, traction to the chin, squats and even the bench press will definitely damage, although the latter is to a lesser extent. Eliminate exercises with weights on the shoulder girdle, chest, in the "standing" position - do not load your arms. Lifting barbells, kettlebells and dumbbells up is also prohibited.
If you re-read a few previous paragraphs, it will seem that there is, in principle, nothing more to do in the hall - all the usual exercises were included in the sanctions scoliosis list. This is wrong. You are left with many options to train your arms, abs, legs, and even your chest and back in safer positions. For example, sitting, when the axial load on the spine is much less. In addition, almost all simulators, where there is no simultaneous load on the right and left parts of the body, are also available to you.
Here it is important to listen to what the back says about training. Scoliosis may not cause discomfort in everyday life, but if you feel discomfort during the lesson, stop exercising. It should not injure a sore spine - think about how you can load in a similar way the right muscles without harm to the back.
With a curvature of the spine, it is important to pay attention to the lower back, buttocks and hips, as well as the core muscles, especially the deep, internal ones. If you pump this base, it will be easier for the spine to support the weight of the body. Train the hip muscles, but also without axial loads, for example, do not perform lunges. Try to take less weight, but do more repetitions in the approach - this principle develops the necessary muscles, but does not overload the back.
Of course, many patients act on the advice of a doctor and, in principle, forget about working in the gym. Probably these people can live without training. If you cannot, then you need to slightly change the approach to classes, as described above. Do not forget about stretching after training and warming up before, include more simulators in your list - they reduce the load on the spine. Give your back enough rest, alternate workouts in the gym with swimming, health (therapeutic) physical education - even an orthopedist will prescribe this for you. Especially swimming. If you are not a supporter of exhausting work with “iron” or you yourself are afraid of doing harm, following the advice of doctors, go completely to swimming. Or yoga.
Swimming for back health
We have already written about the benefits of swimming and water aerobics, you can read about it in a separate article. With scoliosis, swimming is indicated - it completely (that is, COMPLETELY) unloads the spine, helps to stretch and straighten it. In addition, most styles involve the asymmetrical but simultaneous work of the muscles of the right and left sides of the body, including those that are directly related to the spine.
You can find pools near your home or work using our Sport Priority mobile app and sign up for a session before your doctor's appointment, but the technical part will still need to be discussed with an orthopedist or professional trainer for swimming. Be sure to tell him about your diagnosis, the instructor will tell you what exercises and swimming style to use. If it was not possible to get an individual consultation, remember a few rules:
- no twists or turns
- avoid sharp bends and back extensions
- try to glide through the water, coasting as much distance as possible after the stroke
- stretch from your heels to the top of your head, in the water this is especially useful
- use floats for stretching - hold a board or a circle in your hands - swim on your back
There is no guarantee that you will be able to recover even from the first stage of scoliosis, especially if you are an adult. But to reduce back pain, increase her endurance in everyday life, give a boost and promote healing - the pool can do it.
Yoga for the back
Yoga in principle is very suitable for many ailments associated with the joints, spine, imbalance in muscle development and many other problems of the body. It belongs to the effective therapeutic gymnastics and GPP, but don't forget to turn the exercises on the mat into therapeutic yoga Only professional instructors can. That's why try to find experienced trainer before starting to take asanas in the hope of getting rid of scoliosis.
With scoliosis of a degree higher than the first, independent yoga classes are prohibited
Of course, it's a matter of contraindications. Not all yoga poses are suitable for a curved spine, some are also contraindicated. It is easy to guess that you do not need to rush into a headstand or repeat the methods of tying into a knot after experienced practitioners. Precautions are the same as for swimming and strength training: minimum axial load and twisting.
It is noteworthy that yoga can be practiced even with severe forms of curvature of the spine. However, with scoliosis of the 4th degree, you will have to look for a really good master and, perhaps, look at his certificates. The trainer should be well aware of your scoliosis, know its degree, type, number of curvature angles and their magnitude. Only in this case he will be able to choose the right asanas.
If scoliosis is already at the initial stage, it is quite possible to practice “yoga self-treatment”. True, here we are forced to relieve ourselves of responsibility: make sure that you are aware of everything that you are going to do, what you know about possible harm and that your podiatrist doesn't mind yoga. The health of your spine is in your hands.
- you can apply both symmetrical and asymmetrical asanas
- asymmetric exercises perform the same number of times for the right and left sides
- perform light twists only while lying on the mat, relaxing the stomach and lower back
- perform vertical asanas with a relaxed back, do not stretch to the string
- avoid poses that excessively flex or extend the spine
- now your favorite asanas are mountain pose (tadasana), dead man pose (shavasana), locust pose (shalabhasana) or crocodile pose (makarasana), cobra pose (bhujangasana), they are in the illustrations above.
Don't delay. Book now trial lesson or find a gym near you right now in our Sport Priority mobile app and plan your workouts on the calendar, and after some time you will be able to analyze the statistics of your visits, well, you will learn a lot interesting facts from the world of zozhnikov and athletes.
After classes
Having completed swimming, yoga or the correct exercises in the gym, do not forget that rehabilitation must be continued constantly. Now we are talking about everyday life and work: pick up a comfortable chair and adjust the height of the desktop, distribute the load on your shoulders (wear a backpack on both straps, distribute packages from the store evenly on both hands), buy an orthopedic pillow and (if possible) a mattress, do not lie long on one side and do not stand for a long time with emphasis on one leg.
Scoliosis in an adult is a very rare occurrence, since pathological changes in the spinal canal occur in childhood. This disease greatly affects the life of the patient, is reflected not only in the physical, but also psychological state. Correcting scoliosis in adults is not an easy process. Let's take a closer look at how to treat this disease.
Before receiving a response to main question, consider what scoliosis is and the causes of its occurrence, the symptoms of manifestation.
What is scoliosis and what causes it
Scoliosis is a pathological change in the spinal canal, namely, deviations of its individual sections to the right or left side. It is common in children and adolescents, but rare in adults. We have previously written about and recommended bookmarking the article.
Correction of scoliosis in adults is complicated by the developed bone structure of the spinal canal. At the same time, competent restoration of the position of the vertebrae requires a long period of time.
Adults believe that scoliosis is an acquired disease. They also believe that pathology at this age comes from the inaction of the patient in the early stages of its development, but there are other reasons. Among them stand out:
- Injuries due to which there were violations in the spinal canal.
- Surgical impact. Complications may occur after spinal surgery.
- Pathologies of the spinal canal, which include: the presence of intervertebral hernias, osteochondrosis, protrusions and others.
- Osteoporosis. This is a disease that causes bone loss.
- The presence of tuberculosis or osteomyelitis.
- Oncology. The appearance of a tumor in the spinal canal or the occurrence of metastases that affect the vertebral bodies.
- Osteomolation is the softening of the tissue of the bones of the spinal column.
- Idiopathic causes are unknown stimuli that lead to scoliosis.
Important! These diseases should be treated at their first manifestations. But not everyone can recognize the manifestation of symptoms, so you need to visit a doctor on a regular basis.
Symptoms of scoliosis in adults
Among them:
- severe pain in the back;
- differences in the location of the shoulders;
- visual inspection shows a curvature;
- violation in the musculoskeletal system;
- discomfort and stiffness;
- increased frequency of colds;
- loss of sensation in the limbs;
- the appearance of a hump on one side and a depression on the other in the area of \u200b\u200bthe ribs;
- improper functioning of internal organs;
- feeling that one arm is shorter than the other.
Treatment
The main emphasis, when correction of scoliosis in adults is required, doctors do on:
- elimination of pain;
- strengthening of the muscular frame;
- restoration of normal blood circulation;
- elimination of the cause of the deformation.
Correction of scoliosis in adults is not a quick and difficult process requiring an integrated approach. Swimming and going to the gym are included and give an effect.
