Very often a person does not pay due attention to the health of the spine, as a result receives a lot of diseases. In order to prevent the appearance of deformations, use special exercises. They were invented and developed by the Japanese doctor Fukutsuji. Exercises with a roller for the spine are well established among patients and are used throughout the world.
Spinal problems and their causes
In order for the treatment to proceed as quickly and efficiently as possible, the causes of back problems should be addressed. As a rule, doctors identify four factors that affect the health of this part of the body.
- Too soft mattress adversely affects the spine. Often it is called one of the causes of scoliosis.
- People whose professional activities are associated with a permanent seat at the table should carefully monitor the correct posture and posture. For example, the shoulders of a seated person should be at the same level with respect to each other. The back should be straightened, and the monitor should be located right in front of the eyes.
- Women are strongly discouraged from wearing high-heeled shoes frequently. It is advisable for men to put insoles in shoes, and women to wear shoes or boots with a small heel not exceeding five centimeters.
- Often the cause of back pain is a bent tailbone, which could appear both in childhood due to trauma and in adulthood due to incorrect position of the spine during sitting. This deficiency should be corrected, otherwise it will be difficult to get rid of back pain.
And also among the reasons that lead to disturbances in the work of the spine, include various injuries, obesity and lack of exercise. Doctors highly recommend playing any kind of sport, moving a lot and, if possible, hiking daily.
Orthopedic roller
You can make it yourself by simply folding a large terry towel and tying it. The roller purchased in the store is made of various fillers: foam rubber, compression wool and so on. It can be of various thickness and length. If the roller is used to treat osteochondrosis, it is best to consult with your doctor first, who will advise the size of the device.
Japanese method
The Japanese have long been practicing this method of treating the spine. After all, in addition to the main action, it allows you to maintain harmony and promotes weight loss. Usually do as follows: after a hard towel is rolled into a roller, it is laid on the floor and laid on its back. As a result, the roller is under the lower back, at the level corresponding to the navel. Keep your feet in such a way that your toes are in contact. Hands are thrown overhead and lie for five to six minutes. The Japanese recommend combining the little fingers to enhance the effect.
This exercise perfectly stretches the muscles and helps the pelvic bones to deploy in the correct position. Very often, people experience discomfort during the procedure, which subsequently passes. After three sessions, a person gradually gets used to it and does not feel pain from tension. This procedure helps to get rid of fat in the waist area. According to users who have already experienced this charge, after the third session, the waist volume decreases by several millimeters. Also, exercises with a roller for correcting curvature of the spine have proven themselves well.
Japanese using a roller made from a hard towel, pump up the muscles of the hands and abdominals. These exercises are quite simple to perform. For example, in order to strengthen the muscles of the hands, it is enough to raise the towel above the head and, taking it by the ends, stretch it in different directions. To strengthen the abdominal muscles, lie on your back, and put a towel under your feet. Feet grab it and lift it.
Spine exercises
It is carried out using a massage roller purchased in a store. Due to the corrugated surface, this device perfectly massages the body and promotes blood circulation. With it, you can get rid of spasms, restore lymph drainage and conduct excellent muscle stimulation. The exercises are quite simple and understandable to everyone:
- In order to stretch the lower back, the roller is placed under the lower back and makes turns, hold the body for thirty seconds on each side.
- The roller is placed under the upper back, folded arms on the chest and spread the shoulder blades. Next, raise the hips so that the body weight is completely shifted to the device. The body is turned first left and then right, each time lingering for thirty seconds. Such movements allow you to stretch the lumbar triangle.
- The device is placed under the lower back and legs are pulled up. This exercise with a roller along the spine should be accompanied by breathing exercises. When you stretch your legs, inhale, and when straightened, exhale. People who have serious diseases of the spine, it is better not to do this exercise yet. Such movements overload the spine.
All these exercises also contribute to weight loss. The Chinese exercise with a roller for the spine and lower back has proven itself among patients with diseases of the musculoskeletal system.
Exercises for the neck and shoulder blades
Using the roller, you can improve the blood circulation of the head and permanently get rid of spasms. This exercise is recommended for people with sedentary work. They make it as follows: a person lays on the floor and puts a roller under his neck. The head should be in a relaxed state. Then they make small rotational movements.
In order to not only stretch the spine, but also to strengthen the muscles of the chest a little, use the following Chinese exercise for weight loss. The spine on the roller should be so that the device is under the shoulder blades. The patient lies on him for several minutes. The legs are bent at the knees and slightly bent to the side. Feet should be in contact with each other.
With osteochondrosis
This extremely unpleasant disease can be eliminated with a simple charge. It should be carried out regularly, giving enough time. The roller is placed under the back opposite the belly button. Hands and feet stretch, connecting fingers. In this position, the patient lies for three minutes. Every day, the amount of time is increased by about thirty seconds, gradually reaching seven minutes. Immediately after the end of the exercises with a roller for the spine with osteochondrosis, you can not get up sharply. The man turns on his side, and then he gets on all fours and gradually straightens.
At the beginning of charging, they do the same. After the roller is on the floor, the person gets on all fours, then sits down and gently rests on the device. Sudden movements in osteochondrosis are extremely undesirable and can be harmful. Experts advise using a rope or elastic band to tie the feet to fasten the thumbs next to each other. What contraindications exist for exercises with a roller for the spine, we will consider a little below.
Safety precautions
In order to avoid unwanted effects, some rules should be considered. In case of symptoms such as nausea and headache, charging should be stopped immediately. To avoid dizziness, you can not get up sharply immediately after the procedure. Sometimes this behavior can lead to darkening in the eyes and even fainting. With an exacerbation of the disease, an exercise for the spine with a roller under the lower back, as a rule, is not done. Usually, all undesirable effects appear when improperly carried out and completely disappear after several sessions.
Benefits of Healing Charging
Thanks to these exercises with a roller from a towel for the spine, you can not only get rid of a back disease, but also improve the work of other organs. For example, the roller located under the shoulder blades allows you to strengthen the muscles of the chest and improve their shape. Exercises on the lower back restore metabolism and heal the organs of the gastrointestinal tract. These procedures can not only cure a diseased spine, but also significantly lose weight. The Japanese have long been using this device to reduce waist.
Frequency of use
Specialists who have developed an exercise with a roller from a towel for the spine are advised to conduct sessions twice a day. In the absence of contraindications, it is recommended to start the day with such a charge and end it with exercises for the back. One session usually takes no more than ten minutes. Gradually increase the thickness of the device, or replace the old roller with a new one. For the effectiveness of treatment, doctors recommend conducting sessions at the same time. It should be borne in mind that a disease such as osteochondrosis does not pass only with the help of charging. To treat this ailment, you need a whole range of procedures, including taking pills, massage, lifestyle changes and the exclusion of certain foods from the daily diet.
Slimming exercises
The Japanese method was improved by Chinese experts and received some adjustments. This exercise with a roller for the spine helps to cope with a sagging stomach, which appears in women after childbirth. Make it as follows:
- first roll the rollers from a hard towel and oblige him;
- a woman sits on the floor, puts a roller on the buttocks and bends her legs at the knees;
- neatly, resting his hands, he falls on his back;
- pulls his hands behind his head and connects his little fingers;
- feet should also be connected.
The principle of operation of this method is based on the fact that, tensing, the back muscles act on all organs and stimulate metabolism. The muscles of the waist and buttocks are also tense. The session is carried out for one minute, increasing the time every day. The result can be seen in a week.
Contraindications to the method
It is not recommended to do exercises with a roller for the spine in case of injuries and the presence of a hernia. If the daily procedure causes pain, then it should also be discarded. In addition, they do not charge immediately after surgery and with pathologies of the development of the hip joints. It is not recommended to start exercises immediately after childbirth. Doctors advise to wait ten to twelve months. When treating scoliosis, you should consult your doctor. Sometimes the curvature of the spine does not allow you to perform such procedures.
User reviews
Today you can often find positive reviews about exercises with a roller for the spine. Women note the extreme effectiveness of exercise. After three weeks of regular use of this method, they note a marked strengthening of the abdominal muscles. In their opinion, this procedure is no less effective than Pilates. Typically, patients lie on a roller or a folded towel for no more than three minutes a day. Often, women come to this method who are tired of struggling with deposits on their hips with the help of strength exercises. According to them, the effect becomes noticeable after ten days, while much less energy is spent than in the gym.
This method has excellent effect on the sore lower back. Judging by the reviews, exercises with a roller for the spine are quite effective. Improvement comes pretty quickly and lasts for a long time. And also you can find a lot of good reviews about the correction of posture and treatment of curvature of the spine.