Therapeutic gymnastics with scoliosis: a set of exercises

Every third adult person and child is diagnosed with scoliosis today. This disease is characterized by curvature of the spine, which can be completely eliminated if timely measures are taken.

The basis of medical therapy is a special set of exercises. With scoliosis of grade 3 and 4, it is ineffective, but in the initial stages it gives very good results.

How effective are exercises in the treatment of spinal curvature?

Physiotherapy exercises can completely save a person from pathology of the spine, but only if the curvature is not congenital, but acquired. We are talking about cases where back problems arose as a result of a person's prolonged stay in an uncomfortable position.

In addition, the effectiveness of the selected set of exercises for scoliosis depends on the following criteria:

1. The degree of the disease. In the initial stages, scoliosis is best treated. When diagnosing stages 3 and 4 of the disease, experts recommend solving the problem surgically.
2. The shape of the curvature. There are S-shaped spine and Z-shaped. The first variety is treated much more effectively.
3. The age of the patient. Scoliosis in childhood is much easier to eliminate than in adult patients.

The effectiveness of the exercises also depends on how regularly you will perform the exercises prescribed by your doctor. In most cases, such therapy helps to strengthen muscle tissue, reduce longitudinal twisting of the vertebrae, resume proper blood circulation, and establish respiratory function.

You can improve the result by adding a special massage, wearing a supporting bandage.

Can everyone use gymnastics to treat scoliosis?

Since all motor activity of a person depends on the health of the spine, it is not worth it to self-medicate. In some situations, you do not improve your condition, but exacerbate it.

A set of exercises for the back (with scoliosis) is strictly contraindicated in the following cases:

• if in the area of ​​the spine you feel unceasing pain;
• in the presence of problems with the heart and blood vessels;
• with impaired lung function;
• in the diagnosis of complex forms of scoliosis (including grade 3, 4);
• with cerebrovascular accident.

In all of the above cases, the advisability of using physiotherapy exercises is determined only by a specialist. He will take into account your physical condition and fitness, appoint appropriate procedures. Making decisions independently is not recommended.

The complex of exercises for scoliosis of the 1st degree (as, incidentally, the 2nd) includes basic gymnastics. It helps to tone the muscles of the back, abdomen and return the spine to its original position.

What exercises can a specialist prescribe?

In order to form correct posture and eliminate defects, three groups of exercises are performed:

• corrective;
• symmetrical;
• asymmetric.

Gymnastics of the first type is aimed at maximum mobilization of the spine. Its main purpose is to eliminate factors that positively affect the development of pathology. Alignment in this case will be insignificant.

Symmetric exercises allow you to give a load on one part of the spine, while not involving the second. They are prescribed by a doctor based on an x-ray of the patient.

A group of asymmetric movements is aimed at strengthening muscle tissue and ligaments on the concave side of the spine and relaxing tense muscles around its convex part. This set of exercises is used for right-sided scoliosis and curvature to the left.

The basic rules for physical therapy

With a slight curvature, experts prescribe a basic set of exercises. It includes warming up, exercises on the back, stomach and standing.

If spinal deformity is considered complex, basic classes are supplemented by a special complex, which is carried out under the supervision of qualified specialists.

Carrying out a medical complex of exercises for scoliosis, do not forget about the following rules:

1. Start your classes with a light warm-up workout.
2. Do simple exercises first. Go to complex ones gradually.
3. Gymnastics for stretching the spine, spend next to the support.
4. If you experience any discomfort, complete the session.
5. Do not use heavy equipment (such as a barbell or dumbbell) during exercise.

Let's consider how each stage of classes is conducted.

How is the warm-up done?

At the very beginning of training, unload the spine and warm up the muscle tissue around it. To cope with this task helps ordinary walking on all fours. To do this, stand in the knee-elbow position and slowly begin to move around the room.

A second heating option is also possible. To do this, evenly press against the wall with buttocks, calves and shoulder blades. Straighten your back and take a step forward, keeping your posture in the same position.

Now take a deep breath and raise your hands up. Then exhale and lower your hands. Make a few circular movements with your shoulders back and forth. The duration of the warm-up is 10 minutes. Now you can start the main classes.

We treat spinal scoliosis: a set of exercises to perform lying on your back

Performing exercises in a supine position allows you to tone the abdominal muscles, abdominal muscles. In the treatment of scoliosis, they are very important. These muscles are the components of the vertebral corset.

At home, a set of exercises for scoliosis is performed in three approaches. The duration of each type of gymnastics is 40 seconds.

During the lesson, 3 basic workouts are performed:

1. Exercise "Straighten". Lie on the floor, stretch your legs. Start pulling your head up and back at the same time. In this case, direct the heels to the floor and pull forward. In tension, freeze for 10-15 seconds, then relax the whole body. Repeat the movement 10 times. At this time, hands should be on the floor.
2. Exercise "Bicycle". Bend your knees and perform movements as if you were riding a bicycle. In this case, the knees should not be above the stomach. Raising your legs too high is not worth it. Maintain a moderate pace.
3. Exercise "Scissors". Lying on your back, raise straight legs at an angle of 45 degrees. Start doing leg swings. In this case, the limbs should be located above the floor.

Within 10-15 minutes, perform a lying set of exercises. With scoliosis of the 2nd degree, this time can be reduced. Listen to your feelings during training.

Gymnastics to perform on the stomach

Physical therapy from a set of exercises on the abdomen is aimed at strengthening the spine, toning the spinal muscles. Each element of gymnastics is performed for 10-15 seconds. The pace of execution is slow.

Basic classes include 3 exercises.

Spine Stretch:

1. Lie on the floor.
2. Stretch your arms in front of you.
3. Start to reach forward with your hands, and back with your heels.
4. Hold this position for 10 seconds, and then relax.

Stretching time - at least 10 minutes.

Imitation of swimming:

1. Lying on your stomach, connect your palms to the lock, place them on the outside of the chin.
2. At the expense of "one", lift the torso, head and legs above the floor. Freeze in this position for 20 seconds.
3. At the count of two, relax and repeat the exercise again (6 times). Then straighten your arms forward, simultaneously with your legs spread them apart.
4. It turns out an imitation of swimming breaststroke. Allocate 3 minutes to it.

"Scissors" on the stomach:

1. Place your head on your palms.
2. Lift your legs.
3. At an average pace, do the exercise "Scissors" (the method described above).

Duration - 35 seconds. In the process, listen to your feelings. If you experience pain, cancel classes.

Standing gymnastics

A full range of exercises for scoliosis always includes several exercises that are performed while standing. With small deformities of the spine, two elements are used: squats and rotational movements of the hands.

Squats are performed in front of the mirror. So you can control your posture. Stand flat, align your back. Straighten your arms in front of you, spread them apart and start to squat. It is important that the back remains level during the exercise.

Sit on your toes, freeze for 5 seconds and return to the starting position. Do 15 such squats.

After that, stand upright, bend your arms at your elbows and place your palms on your shoulders. In this position, perform circular motions with your hands in the opposite direction. Keep your back straight and calm while exercising. Time - 15 seconds.

Features of special gymnastics

The basic set of exercises for scoliosis is adjusted based on individual indicators and based on information about the location of the deformation.

For example, patients with S-shaped curvature are recommended to first train the lumbar and thoracic spine. With deformation to the right side, the gymnastics is directed to the activation of the muscles of the left side. Left-sided scoliosis is treated with exercises based on inclinations to the left side.

Classes are often held on the Swedish wall. However, they require the participation of a specialist who can correctly adjust the load on a particular muscle group.

Methods of treatment and a set of exercises for scoliosis in children

Children's scoliosis is treated not only by gymnastics, but also by a number of other methods. These include:

• use of a corset;
• massotherapy;
• sleep on an orthopedic mattress;
• manual therapy.

Children are advised to sleep on hard surfaces, to take a lying position several times during the day. This allows you to unload the muscles around the spine.

With a deformation of degrees 1 and 2, good results can be achieved by switching to an active lifestyle. The day mode includes active games, swimming.

A set of exercises for scoliosis in children is represented by the following movements:

1. Pulling the knee of the bent leg to the elbow of the opposite arm. It is carried out in a lying position.
2. Raising arms above the head, stretching the body up.
3. Walking on heels and toes, performed alternately.
4. In the elbow-elbow position, stretching the opposite arm and leg. Holding them in this position for 15 seconds.
5. Raising the body up (lying on your stomach). In this case, the hands are locked in the lock, located on the back of the head. The lead time is 7 seconds.
6. Walking on the outside and inside of the foot.

If the deformation does not progress, the daily performance of these exercises has a positive prognosis.

Scoliosis Prevention

If scoliosis was cured in a child or an adult, then he should take all possible measures so that the pathology does not resume. The best prevention of this disease is an active lifestyle.

Also avoid asymmetric load on the spine, try to keep your back straight most of the time. If you feel tired, take a lying position. A couple of minutes will be enough for you to relax.

Do not carry heavy bags in one hand. During the working day, try to bend the spine in different directions. Use an orthopedic mattress and pillow with a medium level of stiffness.

conclusions

We examined how therapeutic gymnastics with scoliosis looks like. A full set of exercises for a particular patient is always prescribed by a doctor. At first glance, it may seem that the exercises are quite simple and cannot harm. However, in practice, everything is completely different.

Without consulting a specialist, you can only do muscle workouts. The remaining classes require the approval of a doctor. Remember, scoliosis responds well to treatment, but only in cases where it is prescribed correctly!