Exercise for treatment is applied, if there are no pains, especially their amplification under load. It is possible that the first few exercises will feel unpleasant sensations, but eventually they will pass. After two days of training, the muscles of the back will get used to the exercises, and will not get sick. However, it is worth to distinguish between uncomfortable pain and pain, which is difficult to tolerate.
Physical therapy for back health:
- Cervical spine.
This set of exercises is able to restore the elasticity of the muscles of the neck, as well as ensure an excellent mobility of the vertebrae in this part of the back.
Exercise number 1. The starting position - sitting on a chair, hands along the trunk. Begin to turn your head first left, then right until it stops. Repeat the turns ten times in both directions.
Exercise number 2. The starting position is the same as the first exercise. Lower your chin down, trying to touch the chest, then lift your head. Repeat the exercise ten times.
Exercise number 3. The same starting position, sitting on a chair. Tilt your head back, while pulling your chin. Repeat the exercise ten times. This exercise is recommended to be performed several times a day, it is possible during breaks in work.
- Thoracic spine.
This complex of exercises is useful for chronic and acute diseases. The purpose of the exercises is to provide the ability of deep inspiration, as well as an improvement without painful mobility of this part of the spine. The main thing in these exercises is observance of painful sensations.
Exercise number 1. The starting position - sitting on a chair, hands - on the back of the head. Lean back so that the upper edge of the back of the chair touches your spine. When the deflection must necessarily bend the chest, in particular, in the place where the spine touches the back of the chair. When bending back, you need to inhale, and with a backward incline forward - exhale. In the process of exercise, you will feel the relief of breathing. Full deflection and slope should be repeated four times.
Exercise number 2. The starting position is on the back, lying down. It is necessary to lie on a flat surface with a roller under the back, in the thoracic region. The roller should have a diameter of about 10 centimeters, be dense and rigid. You can use a rolling pin, wrapped in several layers with a towel. You need to get your hands behind your head, the roller under your back, bend over, and then lift the upper trunk. To develop all the departments of the spine, you need to advance the cushion along the back. With a deflection, an inhalation is made, and with exhalation - an exhalation. The exercise is repeated four times.
Exercise number 3. This exercise can be performed while lying or sitting. The lower part of the chest should be wrapped around with a towel, and the loose ends should be picked up. Take the deepest inhalation, and with exhalation pull with force, thereby stimulating a strong exhalation. At the next inspiration, loosen the towel tension. Repeat the exercise is worth doing five to ten times, depending on the state of health.
Exercise 4. Perform this exercise on a stable surface in a standing or sitting position. The legs should be slightly apart, and the arms above the head, while the left hand is to hold the wrist of the right. Lean, as far as you can, to the left, and pull your right hand. After changing the position of the hands and lean to the other side with the tension of the left hand. Repeat the exercise should be done five times in each direction.
- Lumbar spine.
This kind of exercise for back treatment is suitable for diseases of the lumbar and sacral spine. These exercises will help to strengthen the spine and perform muscle training.
Exercise number 1. The starting position is on the back, lying, hands along the trunk, the legs are slightly bent. The abdominal muscles as much as possible strain, and after a couple of seconds, relax without holding your breath. The exercise is repeated 15 times.
Exercise number 2. The starting position is on the back, lying down, legs are extended forward, and the arms are along the trunk. Lift the top of the trunk, while keeping the feet still on the floor. Fix the raised position for 10 seconds. Then slowly take the starting position, rest for five seconds, and again, try again. The exercise is repeated 10 times.
Exercise number 3. The starting position - lying on the floor, legs slightly bent. The right hand is extended forward so that the brush lies on the left knee. Bend the left leg, leaning against it with the right hand, than you prevent to approach it to the face. Keep this position for 10 seconds, and then change your arm and leg and do the same. Repeat the exercise - five times on each leg. Between the exercises rest up to 10 seconds.
Final exercises.
- Chin hold horizontally, and turn your head to the right, after - to the left. At the maximum stop, hold the position for five seconds.
- Lowering the chin to the neck, turn the head to the left, then to the right. At maximum head lowering, hold the position for 10 seconds.
- Throwing your head back, try to touch the right ear of the right shoulder, and then change sides. The position delay is 10 seconds.
Healthy physical education for getting rid of back problems should ideally become a habit. Chronic diseases are alleviated, and with acute forms of the disease, the pains pass very quickly, but only with daily training.