Stretching the back − this is an important stage of complex treatment for osteochondrosis of the spine and other diseases of the musculoskeletal system. It is recommended to do it before and after the main physical therapy exercises to improve blood flow to the damaged areas, make the back muscles stronger and more elastic.
In order to find out how to stretch the spine correctly and choose the most effective exercises, you should consult a specialist. There are general rules when performing a workout:
- conduct a warm-up to prepare the muscle fibers for work (walk around the room, raising your knees strongly, make “light” bends and turns in both directions);
- dynamic exercises for stretching the back should be without jerks, as if slowed down;
- each time, you should stay in the “maximum stretch” position for 10-20 seconds;
- the optimal number of approaches is from 5 to 10;
- if painful sensations appear, the exercises should be interrupted and returned to them after rest;
- it is necessary to breathe evenly, deeply and rhythmically;
- increase the load gradually, increasing the training time every day
Stretching for the spine
A doctor who specializes in physical therapy should choose an individual set of classes so that stretching the spine will benefit. The first days he is engaged with the patient and controls the training process. The doctor shows the patient how to properly dose the load by performing back stretching exercises. If everything works out, after a couple of weeks, you can train yourself at home.
Exercise “Mermaid”
You should sit on the mat (on the right side), slightly bending your legs at the knees and bringing them together. The left foot is placed in front of the right. The right hand rests on the floor so that the palm is clearly under the shoulder, with the fingers turned outward from the body. The left hand rests on the left ankle.
Leaning on the right hand, you should raise your hips from the floor, placing the left foot on top of the right foot. Carefully balancing in this way, stretching of the back and spine is performed by pulling the body into a straight string from the top of the head to the heels. For a few seconds, it is fixed in this position. The patient imagines that he is suspended from the ceiling by a rope passing under the right hip.
You should raise your head and stretch your chin to your shoulder as much as possible. After a deep, slow breath, the hips descend down, and the left hand slides over them, reaching the foot. At the same time, there should be a stretch of the back on the right, without a “dip” in the shoulder girdle.
A deep breath is performed. The left hand stretches up, touching the ear. The arm, neck, body and legs are aligned in one line, the head turns forward. Stretching of the back and spine occurs on the left side. During the exercise, you can not twist the body forward at the moment of stretching.
Bends in the squat
A good stretch for the lower back is achieved with this exercise. The patient stands up straight, placing his feet shoulder-width apart, slightly pointing his fingers outward. You should sit down with your palms on the floor, then straighten your legs, leaving your heels and hands fixed.
Crossing the legs
Lying on your back, with your arms stretched out along the body (you can put them under your head), your legs bend at the knees, with your feet resting on the floor. The right leg is stretched out, and the left one is thrown over it, reaching the surface of the mat. There is a stretching of the back first in one direction, and then in the other.
Turns of the back in different directions on the chair
Sitting on a stool or chair, wrapping his arms around it, the body slowly turns first to the right, then to the left, with the position fixed for 20 seconds. At the same time, the legs remain motionless. The exercise primarily strengthens the oblique abdominal muscles and the lateral back muscles.
Turns with your feet
Being on your back, with your legs bent at the knees, your feet are pressed into the mat, and your hands are spread out to the sides, palms down. On exhalation, the knees bend to one side, then to the other, with the maximum approach to the floor. During the exercise, you can not tear your shoulders off the mat
Why do I need to perform the exercises?
If you perform a set of tasks for stretching the spinal column, then the tension that accumulates during the day in the muscles of the back is eliminated. In addition, simple movements will help with the following:
- Increase the distance between the vertebrae;
- Increase the length of muscle fibers;
- Speed up the process of blood circulation;
- Improve the metabolism in the tissues;
- Get rid of excess weight
Everyone should help the spine. For this purpose, special exercises have been created. It is necessary to correctly combine the elements of stretching and straightening the back. This will not only strengthen the back muscles, but also improve posture. To achieve the desired result, you need to exercise regularly. It is best to consult a doctor first.