The goal of physical education is to increase the level of the physical and mental state of the student to an optimal level of health. However, in order to achieve the expected result from the classes, it is necessary to adhere to some rules.
Why do physical therapy
Performing a series of exercises of improving physical education affects the condition of almost all organs and systems of the human body. Here the cardiovascular system, respiratory organs, and even vision will be involved.
Performing certain health-improving physical education programs, it is possible to improve and normalize lung function, stabilize blood circulation and restore spinal function. In addition, physical exercises have a beneficial effect on the psychoemotional state of a person.
Physiotherapy exercises for the spine
Properly designed exercise therapy programs can have a healing effect. Combining a complex of specific gymnastic exercises, physical therapy exercises strengthen the muscle frame and improve joint mobility due to the impact on the ligamentous apparatus. There are many methods, in the literal sense, that make it possible to lift even immobilized people from wheelchairs.
Improving physical education for osteochondrosis is effective at all stages of the development of the pathological process. A set of specially selected exercises helps eliminate pain in the back and with a hernia of the spine. However, similar techniques are used as an adjunct to the main treatment.
Exercise therapy programs are an integral part of scoliosis treatment. Properly selected exercises not only help relieve the feeling of heaviness, but also correct posture. We must not forget that to cope with curvature of the spine with the help of physical education for children is possible only in childhood and adolescence. Upon reaching 21 years, these methods do not give the expected result. In advanced cases, the doctor may recommend other methods of exposure, including surgery.
The choice of exercise therapy for the spine: the basics
Choosing a particular set of exercises aimed at strengthening the muscular frame of the spine and improving the tone of the ligamentous apparatus, first of all, you need to pay attention to the following.
1. The level of physical fitness. LFK instructors distinguish three main levels of physical activity:
- persons leading an active lifestyle and regularly playing sports;
- Persons who exercise from time to time
- persons with a passive lifestyle and not involved in sports at all.
Separate therapeutic exercise programs should be used for each of these subgroups.
2. Stages of exacerbation of diseases of the spine and musculoskeletal system. Doctors identify three main stages of recovery:
- the stage following an exacerbation (48 - 96 hours);
- stage of restoration of the spine and musculoskeletal system (from 2 to 4 weeks after exacerbation);
- the healing stage, in which preventive measures can be taken (occurs after 4 weeks from the moment of exacerbation and lasts a lifetime).
For each period of recovery of the spine, a separate set of fitness exercises is selected. However, any effects can be carried out only after the removal of acute pain.
Exercise therapy exercises should be performed regularly and constantly, since pathologies of the musculoskeletal system are formed over the years, they cannot be cured in a few days. It is important to perform therapeutic exercises several times a day (morning and evening - required). It is very important to exclude sharp or mechanical movements: it is necessary to “feel” the spine and back muscles. The main goal during the exercise is to increase blood flow in the spine.
Recovery programs for the lumbar spine
Fitness classes in a group or on their own necessarily include gymnastics for the lumbar. Such exercises are considered generally accepted and safe, for example:
- Standing on all fours (each of the following exercises is performed from 3 to 10 times until you feel a slight fatigue):
- Alternating smooth arching of the back up and down with a gradual increase in amplitude.
- Contraction of the abdominal muscles without the participation of the body.
- Gently raise your head while arching your back down, and then lower your head, while arching your back up.
- Leaning on your knees and palms, raise your slightly bent leg with your heel up. Repeat the same with the second leg.
- Stretch your arms along the body, bend your legs at the knees. Without lifting the shoulder blades from the floor, alternately tilt the bent knees to the right and to the left, trying to reach them to the floor.
- Without changing the starting position and without bending, smoothly raise and lower the pelvis.
- Stretch your legs. At the same time, pull on the toes of your legs, feeling how your back muscles tighten. Hold the limb in this position for 3-5 seconds, relax your legs.
- Lying on your back, stretch your legs. Bend one leg at the knee joint and pull the knee to the chest, hands helping to press the thigh to the stomach. Hold in this position for several seconds, lower your leg, relax. Do the same with the other leg.
- Lying on your back, pull your knees to your chest, wrapping your arms around them. In this case, you need to try to ride on your back from the buttocks to the head.
Thoracic Recovery Program
The technique of performing fitness exercises for the thoracic spine includes the following types of exercises:
- Lying on your back: bend your knees, while relaxing your legs as much as possible. Pull one knee or the other knee toward you, while lifting the upper part of the body towards the knee. The exercise is performed without jerking. You need to try to reach with each knee to the tip of the nose. You can achieve the optimal effect of this exercise if you hold your foot with your hands under the knee joint. Perform at least 4 times.
- Sit on a chair and put your hands on your knees. Slightly leaning over, try to reach with your right or left hand to the socks of the opposite leg, and each time after touching, take the starting position.
- Standing, holding the back of the chair, perform at least 20 squats with a straight back and without taking off the heels from the floor.
Gymnastics for the cervical spine
Any exercises for the neck should be performed with extreme caution, since this part of the musculoskeletal system is subjected to constant stress and excessive zeal can only do harm. Perform each of the exercises below 3-5 times, without making any special effort.
- Lying on your back: gently push the back of the head into the pillow and keep it energized for a few seconds. To relax. Then lightly push the palm on the temple and, straining the muscles of the neck, try to overcome the resistance caused. Perform in both directions.
- Sitting on a chair: lower your arms freely down. Tilt your head back, while trying to press your chin to your chest.
For joint pain
Improving physical education is effective in diseases of the joints, such as:
- arthrosis;
- arthritis;
- coxarthrosis;
- osteoarthritis and many other pathologies of the musculoskeletal system.
The goal of joint gymnastics is to restore joint mobility, improve the elasticity of ligaments and muscle tone. According to the doctor’s instructions, in this case, individual or group exercises on special devices (for example, the Bubnovsky simulator) can be recommended .
After a stroke
A stroke is a disaster for the body, the consequences of which are largely determined by the location, type and size of the lesion. An indispensable tool for rehabilitation treatment in this case is fitness exercises. It is recommended that it be carried out from the first days after a stroke. A duly prescribed complex of therapeutic exercises is within the power of what even modern medications cannot do.
At the initial stages of recovery, passive exercises are performed to frequently change the position of the body, flexion and extension of the limbs. These exercises are not done by the patient himself, but by the person caring for the patient. The patient's further condition depends on how much earlier passive physical education begins to be conducted.
Gradually breathing exercises and physiotherapy exercises are introduced as part of the bed rest.
Gymnastics for pregnant women
A visit to the health lessons of physical education during pregnancy helps the female body prepare for childbirth. Thanks to specially designed exercises, with the help of which all muscle groups are worked out, the expectant mother will be able to transfer labor more easily. At the same time, newborns are born more active and healthy.
Today, during training, small sports equipment and rehabilitation isodynamic simulators are usually used. The main goal of fitness exercises for pregnant women is to maintain muscle tone, relieve stagnation in the sacro-lumbar region and strengthen the muscles of the back and pelvis. The regular implementation of certain exercises not only prepares the muscles involved in labor, but also ensures the rapid recovery of the female body after delivery.
Postpartum recovery
Special recovery and wellness systems of physical education allow a woman to recover quickly after childbirth. Such classes are currently very popular. Along with the general tasks of general strengthening exercises (restoring the internal resources of the body), postpartum gymnastics is the prevention of thromboembolic complications. A specially developed set of exercises promotes independent stool and urination and, most importantly, perfectly restores the muscles of the genitals and abdominal wall.
A good effect on the general tone of the abdominal muscles is exerted by an exercise called "bicycle", which is performed in the supine position.
Women's Health Benefits
Most of the pathological processes in the field of women's health are associated with a weakening of the muscles of the pelvic floor. Such diseases affect both young women and women during menopause.
Currently, there are no specific methods for dealing with the consequences of pelvic floor dysfunctions (for example, urinary incontinence), except for exercise therapy. Regular execution of a set of specially designed exercises for improving physical fitness allows you to normalize the work of all muscle groups that are not involved in everyday life, improving the quality of life.