Many diseases and pathologies can be defeated with the help of special physical exercises. This is a special type of therapy. If you choose the wrong method, classes can do much harm. Therefore, physical exercises are prescribed by the doctor after making an appropriate diagnosis. In order to prevent, you can perform different complexes. They will avoid the appearance of pathologies in the future. Corrective exercises deserve special attention. They will be discussed later.
general characteristics
Corrective exercises have been used in medicine for a long time. This is one of the most effective methods of restoring posture. Gymnastics affects all body systems. It allows you to strengthen muscles, tendons, as well as bones. This increases blood circulation. This leads to the normalization of metabolic processes, improve the work of internal organs.
The health of the entire musculoskeletal system depends on what kind of posture a person has. This, in turn, affects the operation of all other systems. Therefore, it is so important to pay a lot of attention to issues of healthy posture. This issue is especially important for children. In the process of their growth and development, their musculoskeletal system is constantly changing. At this age, it is much easier to adjust your posture than when you reach adulthood.
It is worth considering that problems with the spine can occur in adulthood. Corrective exercises are prescribed for both children and adults. Of course, correcting your posture will be more difficult after 18 years than with kids. However, nothing is impossible. To achieve this goal you will need to spend a little more time and effort. However, it will more than pay off in the future. Proper staging of the spine, strengthening of the back muscles will help to avoid a number of serious diseases, for example, the development of intervertebral hernia, osteochondrosis, etc.
The purpose of gymnastics
The purpose of corrective exercises is to restore the balance of muscle tension. If they are too tight, they will need to be relaxed. If their tone is too weak, they will need to be strengthened. It is the muscles that support the spine, allowing it to occupy the correct position.
Corrective type exercises can be very different. They are performed both with shells (fitball, dumbbells, harnesses, gymnastic sticks, etc.), and without them. If the patient has no contraindications or the exercises are carried out as a prophylaxis, he can perform them at home on his own. In other cases, the exercise therapy complex is prescribed by the doctor. In some cases, it can only be carried out under the supervision of a specialist.
The presented approach allows you to align different curvatures, give the posture the correct look. The muscles become strong. They, like a frame, support the spinal column. This avoids the development of various ailments. If you do not take any actions to eliminate pathologies in the spine, this can lead to a decrease in the mobility of the musculoskeletal system. Over time, a person can become disabled. Only a complex, expensive operation can help him.
In order to prevent such negative influences, you need to pay proper attention to posture. The more a person monitors the position of his body, the faster it turns out to get rid of pathologies.
The impact of gymnastics on the body
The purpose of corrective exercises is to create conditions in the body under which all systems will work harmoniously. They allow you to fix various pathologies of the spine. Muscles in the process of performing gymnastic exercises undergo a number of changes.
Gymnastics stimulates increased blood circulation in the tissues. This leads to the strengthening of muscles and bones, as well as the tendons that were involved in the course of this or that movement. Scientists have found that during sleep, 12 liters of blood flows through each kilogram of muscle in the human body. And during training, this figure increases to 56 liters. At the same time, at the time of physical activity, the muscles absorb 20 times more oxygen.
This leads to an increase in strength, endurance, as well as muscle mass. Tendons are also strengthened. Bone and ligament tissue thickens. In the process of active muscle work, the advancement of lymph and blood through the vessels becomes faster.
A whole complex of positive effects is characterized by corrective gymnastics. Exercises can enhance the work of the cardiovascular system and lungs. This leads to an increase in blood that circulates in the body. Along with this, the nutrition of all cells becomes more complete, active. This activates the processes of regeneration, the development of all tissues.
Deep breathing positively affects the lungs. Alveoli straighten. Gas exchange in the lungs improves. All muscles of the skeleton, heart are strengthened, metabolic processes are accelerated. Fats burn more actively. Digestion, endocrine glands are more active. This leads to positive changes throughout the body.
Exercise therapy can be prescribed in combination with other treatment methods. In many cases, this may be an independent therapy. It allows you to avoid the use of medicines, other treatment methods unsafe for the body.
General recommendations
Corrective exercises are used for various disorders of posture. Since in each case the pathologies are purely individual, gymnastics is selected in accordance with the type of deviations from the norm, the stage of development of the disease. Also taken into account the characteristics of the patient.
Exercises will need to be performed every day. Moreover, they are carried out in the morning and evening. It can be a simple complex that consists of just a few exercises. It can be performed as a morning exercise. It is necessary to adhere to the established sequence of movements. They are performed a certain number of times.
The lesson lasts 15-30 minutes. It includes not only corrective, but also general strengthening exercises. Particular attention is paid to the large muscles of the back, as well as the abdominal muscles.
A special pace must be adhered to when performing corrective gymnastics. Exercises do slowly or at an average pace. Sharp jerks should be avoided. In the process of training, be sure to monitor your breathing. It must be deep. Training begins with light, warming up exercises. Only after the muscles are prepared for physical activity, do strength exercises.
The load should increase gradually. The very first lessons should be short. The number of repetitions of movements should increase gradually. If a person is untrained, you need to choose lung exercises. Gradually increase the load.
Load selection
Corrective gymnastic exercises must be performed with a gradually increasing load. The effectiveness of the impacts depends on this. The number of repetitions is selected depending on the exercise. Each of them has a minimum and maximum quantity.
Each exercise affects a particular muscle group. Depending on the state of health, as well as physiological characteristics, not only the type of movements is selected, but also their number. Exposure in the presence of pathology should be targeted.
The doctor who prescribes the procedures, knows exactly the structure of the muscles, determines the causes of violations. After that, he can pick up a set of procedures that are required in a particular case. The approach is always individual. This allows you to work out the right muscles with the required strength.
In the process of performing corrective physical exercises, you need to gradually move from light movements to more complex ones. The load must be dissipated. Therefore, movements for different muscle groups alternate. First perform gymnastics for the upper and lower extremities, then for the back, abdominals. After that, they go on to work on the muscles of the neck and pectoral muscles.
After intensive, forceful movements, they pay attention to breathing procedures.
Each approach includes 8-16 exercises. The choice depends on the type of exposure, the fitness of the muscles. Gradually, the number of movements during each exercise is increased.
Rules for compiling complexes
Corrective exercises for children and adults are selected in accordance with certain rules. The first in the complex should be movement, which is aimed at creating the correct posture. This position of the body must be felt, and then held throughout the workout. So the muscles remember how to support the back.
After that, exercises are performed that allow you to work out large muscle groups. This is a load that is directed to the back, shoulders, abs, and legs. Such gymnastics has a general strengthening effect on the body.
After strength exercises perform movements on the feeling of posture. This allows you to alternate the load, as well as maintain the correct position of the back during the entire complex.
After this comes the moment when the correction is carried out. The complex should include from 4 to 6 such movements. Special corrective exercises are carried out only after proper muscle preparation. Otherwise, the effect of exercise therapy will not be effective enough.
After performing the correction, exercises on the feeling of posture are performed again. This position of the back should be maintained throughout the day. This must be monitored. The more people pay attention to their posture, the faster the first positive changes will be visible.
Some of these exercises (especially the feeling of correct back position) need to be performed throughout the day. Strength exercises and correction are carried out only in combination with other movements.
The formation of proper posture
The set of exercises for corrective gymnastics necessarily includes movements that form the correct posture. There are quite a lot of them. Several popular movements are discussed below.
First you need to stand with your back to the wall. The back of the head, heels and buttocks should touch its surface. Muscles should tighten a bit. This condition needs to be remembered. It is maintained during training. Next, the person moves away from the wall and holds this position of the body for a few more seconds.
You can also, moving away from the wall, make a few swings of arms, legs and tilts of the body. After that, they again become in the correct stance. To do this, they again approach the wall.
During gymnastics, several times after strength and corrective exercises, you need to approach the wall, checking the position of the body.
One possible exercise might be the following. Standing against the wall, you need to raise your hands through the sides, and then alternately bend your knees. After that, they squat several times (also near the wall). Then they rise on their toes, while maintaining the correct posture. After that, the correct posture is checked standing sideways near the mirror.
Strengthening the back muscles
The complex of corrective exercises also includes movements that help strengthen the muscles of the back. They are present in almost every set of gymnastic movements.
First you need to lie on your back. The legs are bent at the knees and the elbows are on the floor. Make a deflection in the thoracic spine. In this position you need to fix for 5 seconds. Further, the muscles relax. The same exercise is performed with the pelvis. It is also lifted for 5 seconds.
Next you need to lie on your stomach. Fingers crossed behind his back. Raise your shoulders and head. Hands back and bend. After that they relax. This exercise can also be supplemented by raising not only the shoulders and head, but also the legs.
If a person is trained, the previous exercise is complicated. Both hands are placed behind the head and in this position raise their hands, legs and head from the floor. Then, in the same position, the arms are spread apart or pulled forward. You can raise dumbbells, a ball or a gymnastic stick with your hands.
Lumbar Exercise Exercises
Corrective exercises for posture include movements that are aimed at stretching the muscles of the lower back. Sitting on a chair you need to lean forward. Breasts touch the knees. After this, the inclinations are performed, but the legs should be spread as wide as possible. Try to lean as low as possible.
Then they sit on the floor. Perform forward inclinations. The legs are extended. You need to try to reach your knees with your forehead. Next, in the same position, you need to bend one leg at the knee. She is taken back. They reach for a straight leg, trying to touch their forehead. Then the situation is changing.
Strengthening the muscles of the lower back
Corrective exercises for scoliosis or other violations of the position of the spine include several movements that can work out the corresponding muscle groups. Often in complexes include exercises that are aimed at strengthening the muscles of the lower back.
You need to lie on your back and bend your legs. The pelvis is lifted and held in this position for several seconds. In this case, you need to climb on toes. The pelvis is moved to one and the other side.
After this, you need to relax and again perform such a movement. But, raising the pelvis, you need to take steps in one direction and the other.
After that, you need to lie on your stomach. Alternately raise straight legs. The following exercise is done the same way, but the legs are alternately taken to the sides. After that, you need to relax a bit. The next exercise is also performed while lying on your stomach. Hands hold on to the ankles. Then they make a back deflection. Need to be pumped in this position back and forth.
Next you need to get on all fours. The back is bent upward, holding it in this position for several seconds. Then it is bent down. This position also remains for a few seconds.
Having considered the features of corrective exercises, as well as the methods of prescribing exercise therapy, you can understand the importance of using such approaches in the treatment and prevention of deviations in the back. This helps prevent the development of a number of more serious diseases of the musculoskeletal system, which gradually develop in the presence of an incorrect position of the spine.