The spine is a key link in the musculoskeletal system. As everyone knows from the school course of anatomy, it consists of individual elements, between which there are intervertebral discs. They, in turn, have an elastic and at the same time gelatinous core. It has the property of giving and absorbing water, surrounded by a fibrous ring.
The purpose of these discs is the depreciation of the spinal column, allowing the passage of nerve fibers and blood vessels between the processes of the vertebrae in special openings.
Over time, due to lifestyle, aging processes or injuries, the back muscles weaken, the nuclei of the disc begin to dry out and flatten under pressure. As a result, they can burst altogether, this is an intervertebral hernia. Left without a reliable damper pad, the vertebrae come together, pinch the nerves, squeeze the vessels and can even grow together. As a result of all this, a person experiences severe pain almost constantly. It may even require surgery. That is why it will be useful to know what exercises should be performed for flexibility of the spine for prevention. Next, we consider in detail.
Spine traction
More recently, a very interesting method has been used in medicine to treat the problems of this organ. The roots of such exercises for the flexibility of the spine go deep into the history of medicine. True, in those days the method was not so developed and had serious side effects.
Otherwise, it is also called autogravity therapy. Its essence is that when performing a sequence of certain exercises for the flexibility of the spine, it stretches. This is due to overcoming muscle spasm. In this case, the displaced vertebrae return to the place, the deformations of the column are corrected.
So, what are these exercises for spinal flexibility? Today, there are two methods of traction - dry and underwater. Let's consider in more detail.
Dry stretch
It can be horizontal and vertical. The spine with this method is stretched under the influence of the patient’s own weight. The load on the muscles should be strictly dosed. For the dry method, special simulators, couches or traction tables are used. They provide stretching of the necessary parts of the spine, and also have an additional function in the form of massage, physiotherapy, etc. For half an hour of the procedure, the patient's growth can increase by a centimeter. If there is scoliosis, traction can reach four centimeters.
It is necessary to note a very significant thing. In order to maintain the achieved effect of traction, it is necessary to strengthen the muscle corset at a new level, i.e. After the procedure, a complex of gymnastics, myostimulation, massage, which helps to strengthen muscles, should follow. If you do not do this, then do not deal with the spine at all.
Underwater traction
Of course, such exercises for the flexibility of the spine at home can not be done. This method combines the healing effect of water (ordinary, mineral, marine) and traction itself. Compared to the dry method, this method is more gentle for the body.
Water has a relaxing effect on the muscles, their spasms are reduced, and normal blood circulation and innervation are restored. Therefore, this method is very effective in treating pinched nerves. Underwater traction has also proven itself in the treatment of disc protrusion, osteochondrosis.
The use of this method is ineffective in case of fusion of the vertebrae and deformity of the spine, after removal of a herniated disc.
Underwater traction is vertical and horizontal.
Exercises for flexibility of the spine at home
Traction to prevent disease can be carried out at home. To do this, use a solid bed raised at the head at an angle of 30-40 degrees, soft belts-rings 15 cm long and five to six centimeters wide, in which hands are threaded. You need to lie 3-4 hours, under the weight of the body the spine is gradually stretched.
What other exercises are there to develop flexibility of the spine? You can use the Swedish wall for these purposes. To do this, a smooth board is hooked to the crossbar, positioned at an angle. Lie down, holding hands on the crossbar. The angle of inclination and the time of the procedure are increased daily, and so several times a day.
Note that, as in the case of dry and underwater traction, performing exercises for flexibility of the thoracic spine or any other at home will be a waste of time without using a physical complex that forms an elastic muscle corset.
Contraindications
These events have some contraindications. Exercises for flexibility of the lumbar spine, as well as its other parts, are contraindicated in persons with osteoporosis, rheumatoid arthritis, infectious diseases and having tumor processes.
Yoga
The spine performs very important functions in our body, and the work of many internal organs: heart, lungs and others, depends on its condition. The most important role in his health belongs to correct posture. For its formation, it is necessary that all the muscles of our body possess sufficient strength and interact well.
The main causes of emerging diseases of the spine are: incorrect loads, in particular, insufficient or, conversely, very high physical activity. The sooner you begin to pay attention to his condition (better since childhood), the higher the likelihood of avoiding problems in the future. But if for some reason they did arise, a person is simply forced to improve the condition of his spine.
One of the best methods as prevention and treatment, which has no contraindications when used correctly, is kundalini yoga. These exercises for beginner spine flexibility will be an ideal start, as they are easy to perform.
Important features of yoga are:
- creation of conditions for awakening and reuniting the life force of our body (kundalini) with the energy of the universe (prana);
- the formation of a good muscle corset around the spine, which allows to reduce the load on it;
- a large number of exercises (asanas) allows you to choose the right one to solve a specific problem (in particular, eliminate pain in the spine);
- dosed (soft) approach when performing asanas, contributing to their most beneficial effect on our body, including the spine.
As a prevention, the simplest exercises can be mastered independently. Due to the large number of asanas and their diversity, it is possible to choose special complexes that reduce the load on the spine, balance the movement of various muscle groups and thereby evenly redistribute the load on the muscles of the whole body. It is necessary to carry out more complex exercises, including with the aim of using them for treatment (for example, yoga with a hernia of the spine), under the guidance of a qualified specialist.
Baby pose
It removes strong pressure from the lower back, straightening, aligning the spine:
- Get on your knees on the mat - they should be located on the width of the pelvis, while the legs are connected, are behind you. Take a deep breath when you exhale, lower your torso to your hips.
- Try to stretch your neck and spine.
- Place your forehead on the floor, stretch your arms in front of you.
- Stay in this position for 1-3 minutes.
Cow Cat Pose
Exercises for flexibility of the spine and neck are easy to perform. This pose allows you to bend, stretch the spine, also promotes mobility:
- Stand on all fours: hips over your knees, shoulders over your wrists.
- Take a slow breath, exhale, bend the spine, lower your head to the floor (“cat” pose).
- Then inhale, raise your head, and then round the spine (pose "cow").
- Perform exercises for 1-3 minutes.
Pose "dog face down"
We continue to consider exercises in kundalini yoga for flexibility of the spine. This pose is an effective way to stretch your hamstrings, hips:
- You need to start with the child’s pose, keep your hands on the floor, sit on your knees, and then lift your buttocks, lean back down.
- Spread your fingers wide. Work to ensure that the legs are straightened, while the heels are completely on the floor.
- Relax your neck and direct your gaze through your legs or up towards your belly button.
- Hold the pose for 1-3 minutes.
In the case of choosing yoga for treatment, it must be borne in mind that these classes do not give an immediate effect. We need long and constant training. With the regular performance of asanas, muscles, including the back, are strengthened, and this also helps to stretch the spine and achieve a state of relaxation of the nervous system. In turn, exposure to it reduces pain. Unlike drugs with their quick effect, the use of yoga is aimed at eliminating the causes of the disease, and not the symptoms (pain). In addition, properly done exercises have no side effects.
Performing asanas to eliminate the disease has its own characteristics. If they are used for osteochondrosis, a hernia of the spine, etc., you cannot do what you want or get. The selection of the necessary exercises and classes should be carried out with the direct participation of a specialist. Asanas are performed slowly and smoothly, large breaks are made between them. If pain occurs during the exercise, the training should be postponed.
In no case should you do yoga yourself with diseases such as osteochondrosis and intervertebral hernia without consulting a professional instructor, because most likely this will only lead to a worsening of your condition.