Scoliosis is a disease accompanied by a one-sided curvature of the spinal column. This ailment can develop at any age depending on external factors. However, the most frequent period of scoliosis is childhood and adolescence, when the spine system grows and develops. This process ends after reaching a man of 25 years. Therefore, the lack of measures for the treatment and prevention of scoliosis at a young age leads, as a rule, to the progression of the disease.
- What are the exercises for scoliosis?
- . Features of exercise therapy for scoliosis.
- . Preparing for gymnastics to correct scoliosis.
- . Basic exercises for scoliosis.
- . Asanas for correcting scoliosis.
- . Tadasana.
- . Trikonasana.
- . Asana Cobra.
. In the latter case, surgical intervention may be required. If the treatment is started on time, in many cases, scoliosis can be corrected with the help of special therapeutic gymnastics. The complex of exercises with a certain form and stage of scoliosis should ideally be prescribed by the attending physician. However, there are a number of standard exercises that can be performed independently at the initial stages of the development of the disease. In addition, such gymnastics should be addressed to those who have the prerequisites for the development of scoliosis.
What are the exercises with scoliosis
In physical therapy practice, exercises for the elimination and prevention of scoliosis are divided into asymmetric and symmetric. The first are aimed at training and developing the muscles of one side of the spine. They are subdivided into corrective - aimed at correcting curvatures, and detorcing, which aim is the alignment of the spine in the pelvic region, as well as correction of the curvatures of the pelvic bones.
It is worth noting that without the supervision of an instructor in curative gymnastics, it is recommended to perform only a set of symmetrical exercises. Otherwise, you can only worsen the condition of the vertebral discs and provoke the progression of scoliosis. Symmetrical exercises assume a uniform load on both sides of the spinal column.
to table of contents ^Features of exercise therapy for scoliosis
The complex of exercises with lateral curvature of the spine is aimed at solving the following problems:
- correction of the disturbed balance of ligaments and the muscular apparatus of the spine;
- development and strengthening of the muscular corset;
- unloading of the spinal column;
- correction of curvature of the spine;
- formation of correct posture.
Doctors recommend combining a special set of exercises with sports that correct and strengthen the vertebral system. These activities include swimming and yoga. Of no small importance is massage, as well as physiotherapy. The most effective position in swimming is breast tenderness. It is in this position that all muscles of the back and shoulder girdle are evenly used.
In addition, complex treatment should include training to develop and strengthen the ligaments and muscles of the musculoskeletal system, especially the foot. Not recommended for the program exercises, which include circular movements of the body, turns, axial vertical load on the back( squats, running, jumping, pulling), as well as spasmodic movements. Extension on the crossbar in scoliosis is prohibited. When practicing gymnastics, start with a minimum load. If during the physical education there were painful feelings, you must immediately stop the exercise.
Preparing for gymnastics to correct scoliosis
Before performing a set of exercises, you need to warm up to prepare muscles and ligaments for later sessions. The warm-up includes the following exercises.
1. Take the vertical position, put the feet on the width of the shoulders. On inhalation, raise your hands up, then reach for your hands, lower your arms and relax with exhalation. Repeat 5 times.
2. Stand up to a level wall, press shoulder blades, calf muscles, heels and buttocks against the wall surface. Lock this position and save it for a few seconds, moving away from the wall.
3. In standing position, stretch out your arms in front of you. At the expense of 1-2 spread his hands in hand, palms up, take a breath. At the expense of 3-4 take the starting position, exhale.
4. In the standing position, the hands are lowered down, making circular motions with the shoulders forward - 5 times. Then relax and repeat 5 more turns forward.
5. In the previous starting position, perform the alternate lifting and bending of the knees - lift the leg to the stomach and lower it. Do not make sudden movements. Repeat the exercise 5 times with each foot.
After the warm-up, you can go to the main set of exercises.
to table of contents ^Basic exercises for scoliosis
Exercise 1
The starting position is lying on the back. Raise your feet above the floor and perform movements called "scissors".Movements must be made both in the vertical and in the horizontal direction. Perform 15 repetitions.
Exercise 2
Stand on all fours, palms parallel to shoulders, feet shoulder width apart. Perform the exercise "cat" - arch your back up, with the head and buttocks pointing towards the floor. Then make a back deflection - back down, buttocks and head - up. Repeat the exercise 5-7 times.
Exercise 3
Stand on all fours, rest your palms on the floor. Then lower the buttocks on the heels, stretching the body forward. In this position, use your hands to move the trunk to the left, right and right. In each position, delay for a couple of seconds. Perform at least 5 movements in each direction.
Exercise 4
Lie on the floor, placing a firm pillow under your stomach. Get your hands behind your back, locking them in the lock. Do the hull lifts up to the height that you can overpower. Try not to overexert the spine. The exercise should involve the muscles of the lower back. Perform 5-10 lifts.
Exercise 5
Stand upright, feet shoulder-width apart. Start slowly to reduce the shoulder blades together, hands should be parallel to the body. Alternately, move and relax the shoulder blades, using only the muscles of the thoracic spine and shoulder girdle, hands should lie freely along the body. Repeat the exercise 10 times.
Exercise 6
The starting position is on all fours. Raise and stretch your arm forward, and the opposite leg back. The arm and leg when lifting should be parallel to the floor. Then change your leg and arm and repeat the exercise. Do the exercise 7-10 repetitions.
Exercise 7
Lie on your back, hands spread apart. Knees press each other and bend. In this position, turn your head in one direction, and lower your knees in the opposite direction. During exercise, the load is in the muscles of the neck and lumbar spine. Do 5-7 repetitions.
Exercise 8
Lie on the floor on the side of the curvature. Under the waist area, place a small roller. The lower leg is straight, the upper leg is bent at the knee. Lower arm bend at the elbow and place under the neck. Raise the upper hand and hold it by the head, keeping it parallel to the floor. Keep this position for a few seconds, then relax. Repeat the exercise 5 times.
to table of contents ^Asanas of yoga to correct scoliosis
Yoga exercises are an effective means of strengthening the muscular corset of the back and abdominal belt, which is an excellent prophylaxis for the development and progression of scoliosis.
to the table of contents ^Tadasana
Stand upright, arms along the trunk, feet shoulder-width apart. Try not to arch your lower back, buttocks pull in, lower your shoulders. Pull the spine, as if trying to reach the top of the ceiling. Perform the asana for 2-3 seconds. Repeat the exercise 3 times.
to the table of contents ^Trikonasana
The starting position is standing. Arrange legs widely in the pose of the triangle. Tilt the body sideways. One hand is lowered down and the other is pulled upwards. Pull the trunk to the side of curvature. With a strong curvature, it is recommended not to lower your hand to the floor, but to lean against it on a chair. Hold the position for 3-4 breaths. Repeat the asana 3 times.
to the table of contents ^Asana Cobra
The starting position is lying on the stomach. Legs are straight, brought together. Put your hands on the floor, bending your arms in the elbows. Take a breath, and on exhalation straighten your elbows, lifting the body up. The head then stretches back. Take 3 more breaths, caving in exhalation further. Then hold the position for 20-30 seconds and relax.
In the end of the complex of therapeutic gymnastics it is necessary to perform a breathing exercise. To do this, straighten the body in a standing position, place the legs parallel to the shoulders. Inhale and slowly raise your hands up, while standing on your toes. Stretch out and put both hands and heels down while exhaling.
To prevent the development of scoliosis in children, follow the correct position of the child during the lessons, as well as in any sitting position. Daily exercise and, if signs of scoliosis appear, immediately show your child to the doctor. The same principles should be adhered to and adult.
You can not do twisting exercises, turning the body on the side before doing the exercises, check out the contraindicated exercises for scoliosis
I just started hanging on the horizontal bar, first not for a lot, now it turns out alreadylonger, the back no longer hurts, I even grew a little in my 47 years! !!I recommend to everyone, it's very simple
You can ask a question?
I have 4 cn.curvature of the spine. He looks weird. On the right, the shoulder blade sticks out, and to the left - the waist, or something. .. All this arose because of the hip dislocation of the left leg( congenital).I am 14 years old. Soon 15, in a month. In general, what exercises will you advise me and whether it is worth doing an operation?
Hello everyone! I want to thank the author for the useful article. Started every morning to perform the exercises proposed by the author, which seemed to me simple and accessible. A week later I felt better. The back has ceased to hurt and I feel myself vigorous the whole day! Girls who have problems with their back, try not regret it!