Regular exercises in the pool can bring not only pleasure, but also have a beneficial effect on the state of health. This is especially true for people suffering from diseases associated with the spine. In medical practice, there is a special direction - medical physical culture in water (hydrokinesitherapy). This method is based on the non-drug effect and is widely used in the elimination of scoliosis, the treatment of osteochondrosis and the elimination of signs of intervertebral hernias.
The benefits of water gymnastics
In the process of swimming, gravitational force does not affect the spine, so the load felt in the vertical state of the body is lost. To maintain balance in water, deep autochthonous muscles are activated. In everyday life, they are practically not involved, and, accordingly, poorly developed. Thus, therapeutic exercises in the pool have a comprehensive effect on the body:
- The vital volume of the lungs multiplies, and the breathing becomes deeper.
- Blood circulation is accelerated, tissues are more saturated with oxygen.
- The body is quenched, immunity is strengthened.
- The expansive state is restored, the quality of sleep improves.
Indications and contraindications for exercise therapy in the pool
Classes in the pool with a hernia of the lumbar spine are most often prescribed in the following cases:
- Osteochondrosis.
- Pathological changes in the spine (scoliosis, kyphosis).
- Intervertebral hernia.
- Recovery after surgery.
- Spinal injuries.
But there are situations when classes in the water need to be postponed for some time, until the moment of recovery. These include:
- Diseases of the skin.
- Venereological diseases.
- Existence of open injuries, ulcers and other inflammatory currents.
- Infectious diseases.
The effects of water exercises on the spine
Exercises for the spine in the pool are beneficial for patients. suffering from pathologies of the musculoskeletal system. This is expressed in the following:
- Strengthening the muscular back corset. This happens due to the fact that at the time of swimming it is necessary to cope with the resistance of water, the density of which is much higher than that of air.
- Reducing the load on the intervertebral discs and spinal column by reducing body weight in water.
- Reduction of pain due to the fact that muscle spasm is reduced.
- Restore and improve coordination. This is facilitated by the need to maintain the body in the pool.
- Slowing spinal deformity.
Spinal hernia pool
Classes in water with a vertebral hernia are allowed only in the following cases:
- For precautionary purposes.
- During remission.
- After the surgery.
In the process of performing exercises, abrupt movements cannot be made; all of them must be soft, sliding and slowed down. At the end of the lesson, it is recommended to rest at least half an hour, to be in a relaxed state. All hernia exercises are aimed at stretching the spine, in the pool and not only.
Preparation for water procedures
As doctors recommend, any physical exercises performed in the pool, with a disease of the spinal column, must certainly begin with a warm-up. It is required in order to prepare the body for immersion in water, and is performed on land. For this purpose, standard articular gymnastics, aimed at working out the shoulder area and arms, is best suited. In addition, in conclusion, you need to work out the central part of the body.
After immersion in water, you just need to swim in the pool without respite for several minutes. This will help to warm up the muscles and start the blood circulation process. And only after the implementation of all these actions can we proceed to the exercises for the spine in the pool.
Core exercises
A set of therapeutic exercises for the spine consists of the following ligaments:
- To complete the first example, you will need a rope separating the paths in the pool. You need to lie on it, stretch your arms in front of you, and lower your lower body into the water. In this position, you need to spend about three minutes doing a stretching in parallel. This exercise is aimed at strengthening the thoracic and dorsal. And also it has a positive effect on posture, especially if there is a curvature.
- For the next exercise, you need to lie on your back between the cables across. Legs are stretched at this time, and hands hold on to the second rope. You need to spend two minutes in this position, then roll over onto your stomach and repeat all over again. When performing, you should stretch your own body.
- To perform the next exercise, you will need to swim to the side and place your legs so that the pelvic part also touches this side. Hands should be spread apart, cover your eyes and relax. In this position, you need to spend 5-10 minutes.
- At the end, you can swim in the water, using different styles (on the stomach, back, etc.).
Soothing exercises
Many experts recommend visiting a pool with a hernia of the lumbar spine, and this is also useful for those who are concerned about muscle pain and pinching in the back. In all these cases, you can perform a relaxing set of exercises, consisting of the following elements:
- You should lie on your back and spread your limbs to the sides. As a result, a figure resembling a star should form. In this position, you need to stay for about five minutes. Over time, it is recommended to increase the duration and simultaneously perform slow downward movements with your hands.
- Lying on your back, bring your legs together, and spread your arms to the sides and begin to take deep breaths. The back should be absolutely relaxed.
- In conclusion, doctors recommend swimming in the pool for several minutes using the “dog-like” technique. After that, lie on your back and perform broad, but not sharp, movements of your hands.
Postoperative Exercises
Some diseases of the spinal column require surgery, for example, intervertebral hernia. Any operations are accompanied by a long recovery process. A special course of exercises for the spine in the pool will help ease it. The training complex is selected by the attending physician. It takes into account the severity of the operation and the general well-being of the patient. It is possible to start execution only 6-7 weeks after the intervention. The rehabilitation complex of exercises in the pool with a hernia of the spine contains the following recommendations of specialists:
- Lying on the back in the water. Begin classes with the simplest. It is necessary to take the “star” position in the water and last 5-10 minutes in it. Time after time, the duration should be increased to 30 minutes and the movement of limbs should be added.
- The slopes of the body. The exercise is performed while standing in the water on the chest.
- Rotation of the body and pelvis. Movements are made alternately in one direction or the other.
- Swing feet. You need to get up or sit in the water and swing your legs in different directions - five repetitions per leg. Over time, the number of approaches can be added.
When the patient's condition is stabilized, it is necessary to add techniques with weighting agents to the listed exercises for the spine in the pool. For this purpose, dumbbells and special belts are used. A specialist should develop a set of classes of this kind. Exercises are performed strictly under the supervision of a doctor.
Exercise therapy for lumbar pain
It is the spinal column in the lumbar that takes the bulk of the load: it is proved that the spine perceives any weight in twenty times. Actually, for this reason, a hernia is most often formed on the lower back.
Of course, swimming in the pool with osteochondrosis of the lumbar spine should be extremely gentle. The patient should not have painful sensations, so as not to provoke exacerbations of the disease. Analyzing the question of acceptable styles of swimming, it should be noted that the safest and most effective pastime in the pool is to perform exercises. For lower back pain, the following techniques help well:
- Walking in the water. It is necessary to stand in the water, perform normal walking, the knees should be raised as high as possible. Hands repeat the position of the torso and repeat movements as when skiing and running. The exercise takes about five minutes.
- Turning to the sides. This exercise consists of regular side-to-side rotations of the upper body. Legs and lower back are in a static state. Hands are parallel to the floor or placed on the belt. Duration 3-5 minutes.
- Slip. This technique allows you to relax the spinal muscles and give the anatomically correct position to the spine. To perform it is necessary to lie on your stomach, stretch your arms above your head and push your legs off the side. The result is a glide across the water. The legs should be straight. Repeat 5-6 times.
After regular training for two months and in the absence of painful cramps, you can complicate the complex of exercises by adding swimming (on the back, with a board, a crawl and a breaststroke).
The nuances of therapeutic exercises in the pool
In order for the exercises in the pool with a hernia of the spine to be beneficial, and not harmful, some rules must be observed:
- Water activities must be combined with exercises on land.
- All actions for the treatment of the spine in the pool should be agreed with your doctor.
- Before proceeding to a set of exercises in the water, you should always warm up the muscles by doing a warm-up.
- The duration of the lesson should be at least half an hour, otherwise the effect will be minimal.
- The temperature in the pool can not be low, it should be comfortable in the water.
- If you experience pain during the session, you must stop training and inform the doctor about it.
The choice of a particular exercise in water should be based on the degree of spinal disease. In the process of changes in well-being, adjustments can be made to the training complex.
General rules of water exercise therapy
Depending on the purpose for which a person visits the sports complex, it is determined how to swim in the pool for the spine in order to get the most benefit. But regardless of whether it is prevention or restoration of the body, there are rules that everyone must follow. If the neck is aching and the cervical vertebrae are crunching, then when swimming this organ cannot be greatly bent. If not observed, venous blood stasis can occur, which will result in neuralgia and dizziness. Swimming on the back will help to avoid possible discomfort.
Advice! For pain in the sacrum and lower back, moving the legs in the water should be unhurried and soft.
If a person attends preventive classes for the spine in the pool, then this can be done only a couple of times a week. For beginners, it is better to first practice in warm water (about 30 degrees). Over time, when the body gets used to it, you can move on to cooler temperatures. The minimum indicator of water should not fall below 23 degrees.
Conclusion
A smooth and healthy spine is the basis for the normal functioning of all internal organs. Water exercises will help him in this state. The use of the pool for the spine is proven by specialists. Gymnastics should be carried out under the supervision of the attending physician, who will help you choose the complex and can make the necessary adjustments if necessary.