In our spine, under the influence of a modern inactive lifestyle and internal own degenerative-dystrophic processes, unwanted changes occur over time. They lead to the fact that the magnificent things given to him by nature (support, motor, depreciation and protective) begin to be slowly lost. He is no longer able to withstand loads, flexibility is lost, old diseases progress and new ones arise, leading to serious catastrophic consequences, in the form of disability and the inability of some body organs to cope with their functions. The first symptom of the disease is this. Frightened, we immediately run to the doctor, forgetting that there is another natural remedy - exercises for the spine.

Spinal exercises relieve pain

Movement is life

Everyone should attach this statement above their computer, desktop, machine tool, conveyor, in the car - in any workplace where most of your life takes place.

To keep your spine as healthy as possible, remember a few important rules:

1. It is necessary to monitor the health of the spine in the same way as for any other organ, and besides, this organ is one of the most important for a person.
2. The mobility of the spine is due to the ability to move in all three axial directions - and this function can be maintained only with the help of daily exercises.
3. The system of exercises for back pain should be built in strict accordance with the localization of the pathology in the spine and the diagnosis that the doctor will make for you
4. Physical exercises should be combined with the use of protective restorative agents for the tissues of the vertebrae and intervertebral discs (calcium, mineral and vitamin complexes) and proper nutrition- this will double the effect of exercise

Rules for performing exercises for pain in the spine!

Before you begin, remember:

1. While exercising, follow your feelings, do not exercise through force. If the pain intensifies, the exercise should be stopped immediately and consult a doctor.
2. Start with simpler exercises, moving gradually to more complex ones and increase the range of motion, but keep the pace slow.
3. For each period of the disease with a different nature of pain, different exercises are needed: for acute pain, simple, non-strong techniques are recommended, for chronic pain during the recovery period and during remission, complicated, with heavy loads
4. During gymnastics, especially at the very beginning or with a deeper amplitude, a slight crunch in the vertebrae may be heard. This should not be scary - the crunch speaks of unlocking the stiff joints of the spine and is a positive sign.

Lower back and upper back exercises

The following exercises for pain in the lower back, sacrum, upper thoracic spine are quite simple and, in general, do not require much effort, so almost everything can be performed even with acute pain.

The complex includes 10 gymnastic techniques. They are performed 10 - 12 times

Warm-up - used to warm up the muscles of the lower back and pelvis. Prepares for the next exercise.
Exercise for pain in the spine 1 Promotes the flexibility of the spine, restores the rotational mobility of the vertebrae along the axis of the spine.
Exercise for pain in the spine No. 2 It is considered a classic: it develops the flexibility of the spine relative to the horizontal plane.
Exercise for pain in the spine No. 3 From the static gymnastics series. This includes all exercises in which the load is created not by movement, but by muscle tension.
Exercise for pain in the spine No. 4 Attention! In case of acute pain, it is better not to perform it, since the exercise is power. An excellent technique for all muscle groups, from the upper chest to the shoulder girdle. At the same time, the swing of the abdominal press. Excellent helps with lumbar hernia, it is recommended to perform in the recovery and remission period. Exercise for pain in the spine No. 5 To strengthen not only shoulder girdle, but also the scapular regions and the cervical region.
Exercise for pain in the spine No. 6 Strengthens the muscles of the sacrum and abdomen.
Exercise for pain in the spine No. 7

Reception for training the press and back muscles.

Exercise for pain in the spine No. 8 This exercise allows you to not only strengthen the muscles of the abdomen, but also the chest and shoulder girdle. Not recommended for acute humeroscapular periatritis.
Exercise for pain in the spine No. 9 Rest and relaxation of all muscles.
Exercise for pain in the spine No. 10

Exercise for neck pain

For the cervical region, a warm-up is needed, taking into account its features:

• This is the most vulnerable, narrow part, the cervical vertebrae are not designed for heavy loads, but their motor ability is high.
• Important vessels and nerves pass through the cervical region, therefore, in the presence of osteochondrosis of a late stage or, exercises should be performed with extreme caution, slowly, avoiding full rotation of the head - this is dangerous!

The warm-up for the neck should be with head turns in all directions, but this should be done in sequence. For example:

1. Tilt your head to the left shoulder, return to a straight position, then tilt to the right
2. We lower our head forward, reaching our chest with our chin, raise it, then tilt it back

These are the simplest exercises. More complex:

1. Lowering the head, pressing the chin to the chest, we roll the head from one shoulder to the other. We make the last few turns deeper, helping with the hand and looking behind the back.
2. Press the right palm to the head, holding the right elbow with the left hand. Turn your head to the left and slowly return to the starting position, resisting with your right hand. We repeat the same thing, changing hands, to the right side
3. Putting your head on your right shoulder, press it from above with your right hand, slowly return it to a vertical position, resisting with your palm. Repeat the same with the left shoulder and left arm.
   Each technique is done 10 times

For more information about neck exercises for pain in it, see the video below, in the second half of it. In the first part - exercises for the lower back and upper divisions back. Some are a little more difficult, so start them in remission by first mastering the simple exercises presented in this article.

Trained spinal muscles help the heart pump blood, lymph, and interstitial fluid. Developed muscles of the back - a kind of "peripheral heart". Home exercises for the spine strengthen the muscles of the back, prevent pain, osteochondrosis, improve posture, relieve psychological stress, and restore the tone of blood vessels and capillaries.

Exercises to prevent back pain

For the prevention of back pain, osteochondrosis, it is useful for men and women to perform a home complex of sports movements. They increase the strength, functionality of the muscles, restore tone, prevent and eliminate pain.

Exercises for the back, shoulders and neck to perform while sitting on a chair for office workers.

Exercise 1:

• Raise and lower your shoulders with maximum amplitude.

Exercise 2:

1. Lean the shoulder blades in the back of the chair, the hands of both hands in the lumbar region.
2. Bend the spine and torso in an arc forward. Hold the pose for a few seconds.
3. Take the starting position.

Repeat 2-3 times.

Exercise 3:

• Tilt and turn your head to the left, right, back and forth to relax the muscles of the cervical spine.

Exercise 4:

• Forearms - vertically up, arms bent at the elbows so that the palms are on the shoulder blades.
• Extend your elbows out to the sides and back to bring your shoulder blades together.

Repeat several times.

Exercise 5. Clasp your arms bent at the elbows behind your back:

1. Elbow right hand pointing up, left elbow down. Try to interlock your fingers in the area of ​​​​the shoulder blades, for which straighten and slightly bend the spine.
2. Change hands.

Strengthening the back, improving posture

At home, the following complex is used to train the spinal muscles, improve posture, and prevent osteochondrosis:

Exercise 1:

1. Get on all fours.
2. Bend your back with an upward arc, hold the position for a few seconds, take the starting position.

Repeat 6-7 times.

Exercise 2:

1. Stand straight, feet together, arms along the body.
2. Inhale deeply, raise straightened arms up, exhale.
3. Bend the spine back, inhale.
4. Exhale, at the same time tilt the torso forward, round the back, lower the arms, head and shoulders.

Repeat several times.

Exercise 3 ("cobra"):

1. Lie on your stomach, rest your palms on the floor.
2. Bend your back and spine back, straighten your arms to tear off your chest and stomach from the floor.

Repeat 6-8 times.

Exercise 4 ("boat"):

1. Lie on the floor, arms along the body.
2. Bend back the thoracic spine, at the same time raise straightened legs.

Repeat 6-8 times.

The mobility of the spine and back increases the torso to the left and right, rotation in a circle.

The thoracic spine is trained by pull-ups on the crossbar. Lumbar - hanging with simultaneous rotations with bent or straightened legs clockwise or counterclockwise.

Strengthening the back muscles

Exercise 1:

1. Adopt an ideal posture - press your heels, calves, buttocks, shoulder blades, back of your head against the wall.
2. Raise straightened arms, touch the wall with the back of the brushes. Hold the position for a minute.
3. Slowly lower your arms, relax.

Exercise 2:

1. Lie on your stomach, straightened arms pressed to the body.
2. Raise with the strength of the back muscles upper part torso, stomach pressed against the mat, look straight ahead.
3. Hold the top position for 30 seconds.

Repeat 8-10 times.

Exercise 3:

1. Lie on your stomach, arms straightened, on the sides of the body.
2. Slowly raise straightened legs by 10 cm, bend your back in the lumbar spine, tear your knees off the mat. Shoulders, on the contrary, are pressed to the floor.
3. Fix the pose for 30 seconds.
4. Slowly take the starting position.

Repeat 10-12 times.

Exercise 4:

1. Lie on your stomach, elbows on the floor and pressed to your sides, fingers on your shoulders.
2. By the strength of the back muscles, lift the torso up, bring the shoulder blades together. Lower abdomen on the floor, neck and spine in a straight line.
3. Fix the position for 30 seconds.
4. Slowly take the starting position, relax the back muscles, restore breathing.

Repeat 8-10 times.

Exercise 5:

1. Lie on your stomach, palms between your temples and auricles, press your elbows to your body.
2. While inhaling, bend the upper body with the strength of the spinal muscles, spread the elbows to the sides and up.
3. Fix the position for 30 seconds. As you exhale, return to the starting position.

Repeat 10-15 times.

Exercise 6:

1. Kneel down, back straight, straightened arms raise up, clasp hands.
2. Tilt the body and head down, pull the top of the body.
3. Hold the pose for a few seconds at the moment of maximum muscle tension.
4. Take the starting position.

Repeat 5-7 times.

This exercise relieves pain in the back, neck, shoulders.

Home complex for strengthening the back

Each sports movement of the complex should be performed depending on fitness. For beginners, 5-7 repetitions are enough.

Exercise 1:

1. Stand up, feet shoulder-width apart, socks out, lower your arms, clasp your hands.
2. Without raising your head, round your back, tilt it forward. At the same time, stretch your arms forward parallel to the floor - feel the stretching of the dorsal muscles.
3. Hold the tilt at a right angle for 30 seconds, take the starting position.

Exercise 2:

1. Stand up, hands on hips, legs slightly bent at the knees, feet shoulder-width apart.
2. Leaning your hands on your hips, tilt your torso forward, stretch and round your back as much as possible, feel the stretching of the muscles.
3. Hold the pose for 30 seconds, slowly take the starting position, relax the dorsal muscles.

Exercise 3:

1. Stand up, feet together.
2. Tilt your body forward, round your back, push it up. At the same time, half-squat, clasp the hands under the hips.
3. At maximum stretch, fix the pose for 30 seconds.

The back is considered one of the most vulnerable parts of the human body, so many after 30 years of age are faced with pain in the back, stiffness and stiffness of muscle tissue, which can eventually lead to serious pathologies. To relieve the load from the spine, it is necessary to regularly perform exercises for the back at home. This will not only get rid of pain (if any), but also improve well-being and general condition. In order for therapeutic exercises to benefit, and not harm, before starting training, you need to consult a specialist and undergo an examination of the spine.

With the development of the Internet, more and more people lead a lifestyle with low mobility, working in a sitting position all day long. But to keep your body in good shape, you need to exercise regularly and perform special gymnastic exercises. And since the spine is the basis of the entire human body, the first thing to do is to strengthen it.

The main task of exercises for the back is as follows:

• elimination of discomfort and pain in the spine, which often occur against the background of various pathologies, such as scoliosis;
• increased plasticity and flexibility of the body;
• strengthening the therapeutic effect in the treatment of various diseases, as well as the prevention of their recurrence.

Depending on the goal pursued by a person, a set of exercises for the back can be divided into two main categories:

• strengthening exercises designed to strengthen the muscular frame. Such exercises are used not only in the treatment of various diseases, but also for preventive purposes (they can be used to prevent the development of serious complications);
• back muscle stretching exercises. As a rule, stretching exercises are prescribed in the treatment of a curved spine, osteochondrosis and other diseases.

On a note! Regardless of the type, the desired therapeutic effect can only be achieved if all movements are performed correctly. Otherwise, if you neglect the advice of doctors, you can harm your body even more.

Features of gymnastics at home

There are basic principles that must be followed when performing gymnastic exercises for the back. These include:

• a gradual increase in the load on the body. All exercises should be performed with extreme caution, and the number of repetitions and exercises themselves should be increased gradually;
• avoid sudden movements when performing a particular exercise. Sharp twists, lunges or jumps can harm the spine;
• concentrate all attention on the muscles that are involved during movements(weakened muscle fibers should be used as much as possible, and overly tense - on the contrary);
• do not overload your body with grueling workouts. It is enough to perform exercises 3-4 times a week;

  

  Exercise "Swimmer"

• do not rely on the number of exercises performed, but on their quality. All movements must clearly follow the instructions. This will increase the effectiveness of therapeutic exercises;
• don't forget to breathe. During physical activity, the muscles require enough oxygen, so if you do not breathe properly during exercise, the muscle and cartilage tissues will not be properly nourished. Start the exercise with an inhalation and end with an exhalation;

  

• persistence is the key to success, and in order to permanently get rid of discomfort in the back, gymnastics must be carried out systematically;
• if during the performance of this or that exercise you suddenly have a headache, nausea or general weakness of the body - immediately stop the workout and consult a doctor;

  

• all movements must be performed in comfortable clothing made from natural fabrics. Do not forget that a T-shirt, trousers or jacket should not hinder movement and make it difficult to breathe.

On a note! Regular exercise for the back will improve blood circulation in this area, accelerate the regeneration of affected tissues, eliminate discomfort and strengthen the muscular frame. In addition, such gymnastics has a positive effect on the entire body, improving its condition.

Fitballs and medicine balls for fitness

Getting Started

If you want to learn more about how it is performed, and also consider practical advice, you can read an article about it on our portal.

To avoid serious injury, all exercises for the spine and back are recommended to be performed under the supervision of a specialist. In extreme cases, such control is needed only for the first time, and then gymnastics can be carried out at home. As a rule, therapeutic exercises activate only the diamond and latissimus dorsi back, but this is enough, because only these two muscles are responsible for supporting the body in an upright position.

Warm up

All exercises, regardless of the area being trained or the degree of preparation, should begin with a warm-up. Only under the condition that the muscles are well warmed up, injuries can be avoided. To do this, it is enough to allocate 5-10 minutes of time. Starting position for warming up - standing up straight, put your feet shoulder-width apart.

Each element of the warm-up must be performed at least 5 times:

It is advisable to repeat the entire warm-up complex again in order to properly warm up the muscles. Many experts recommend doing the “running in place” exercise during the warm-up. Only after that you can start the main training.

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A set of exercises

For therapeutic exercises, you will need a foam mattress used during yoga classes, or a soft carpet. As in the case of the warm-up, these exercises are recommended to be performed at least 5 times. The duration of the workout is 20-30 minutes. This is enough to fully work out all the muscle groups of the back. Below is step-by-step instruction, observing which, you can strengthen your back muscles and spine.

Table. Therapeutic gymnastics for the back at home.

On a note! All of the above exercises are aimed at correcting posture and the spine. It is especially important to fulfill them for those people who lead a sedentary lifestyle.

Contraindications for implementation

Despite the large number of advantages of regular exercises for the back and spine, they have their contraindications, which must be taken into account before gymnastics:

If therapeutic exercises are performed incorrectly, then instead of relieving back pain or strengthening the muscle corset can cause deterioration. Therefore, if you doubt the correct execution, then be sure to consult a specialist.

How to improve your posture

Orthopedic chair

If you have a sedentary job, for example, you work as a programmer, then it is recommended to take regular breaks (preferably every hour) in order to prevent various diseases of the spine. Do a little exercise for the back: walk around the room a little, lean in different directions, squat and turn your head. This will improve blood circulation in the spine.

Staying in a standing position for a long time, put one foot on a small hill (stand or step), and then change legs. Such manipulations allow you to unload the spine, which, if you stand in relative immobility for a long time, experiences an increased load. You also need to properly approach weight lifting. Watch your body: while lifting a heavy object, your back should remain constantly straight, and your legs should be slightly bent at the knees. This will prevent various lumbar injuries.

If you want to learn more about the ways and methods of dealing with stoop in adults, as well as consider alternative options, you can read an article about this on our portal.

It is also recommended to sleep in a certain position so as not to burden the lower back. First of all, to improve your posture, you should lie on your back, placing a small pillow under your legs (just under your knees). At the same time, doctors do not recommend sleeping on your stomach or on your side, because this negatively affects the health of the lumbar.

Video - How to strengthen back muscles at home

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Currently, there are several methods of treating the spine at home. For this, special gymnastic complexes have been created: Bubnovsky, Paul Bregg, Shamil Alyautdinov and so on. They were developed by leading experts in the field of neurology and people who themselves suffered from back pain. Yoga is also therapeutic exercises, which help to cure arthritis and arthrosis, eliminate motor disorders in the limbs. The main thing is to do gymnastics daily.

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Exercises for the spine

Pain in the spine often causes an appeal to a neurologist. The cause of pain in the joints of the back is the curvature of the spine, a long stay in a certain position (office workers, car drivers), obesity and excessive physical activity. One of the effective methods of treating the spine is therapeutic exercises that can be performed at home. The most common types include:

• yoga practice;
• performing a set of exercises according to Bubnovsky;
• gymnastics according to Paul Bragg;
• training according to the method of Shamil Alyautdinov;
• Norbekov exercises;
• Aikune.

Yoga for back treatment

Yoga is an ancient training method that is based on performing static and at the same time activating movements of all muscle groups. Step-by-step instructions for the technique of exercises for the back are presented in the table.

Exercise technique	Number of repetitions, duration of execution	Photo
Relaxation in the classic yoga pose. At this time, you need to immerse yourself in your thoughts, not be distracted by extraneous noises. It is recommended to turn on soft relaxing music that will help you calm down and "throw" all thoughts out of your head. The legs should be crossed and the upper limbs should be placed on the knees with the palms up. During execution, you should keep your back straight and do not strain your neck muscles. It is necessary to monitor breathing: it should be even, not intermittent	On average, complete relaxation occurs after 2-3 minutes, the body is ready to perform gymnastics after 5 minutes
Tilts in a sitting position. This effective exercise for patients with complaints of back pain, as it helps to cure pinched nerves and strengthens deep muscles. It is necessary to perform inclinations with straight legs and very slowly direct the torso forward. At first, you won’t be able to reach your feet with your head, but after 1-2 weeks of daily training, the result will improve and back pain will disappear.	Repeat up to 10 forward bends
Embryo. To take this position, you should press your legs under the body and slowly lean forward, after touching the floor with your forehead, you should fix this position and stretch your arms back, placing them along the buttocks	In the Embryo position, the body should be fixed for 2 minutes, it is recommended to repeat 2-3 times
Twisting from a sitting position. This exercise effectively works out the lateral muscles of the body and ligaments of the vertebrae. To perform twists, you should take the classic position of yogis, you can stay with straightened legs, after which you should slowly turn the body, first to the right side, then to the left. You need to turn the torso until a feeling of tension in the abdominal muscles appears.	Repeat 8-10 times on each side
Frog Pose, which is taken lying on your back. To do this, lie on your back with your feet crossed, bent at the knee joints. Hands must be placed straight, without bending them at the elbows. During the exercise, you need to touch the mat with your head, shoulder blades, buttocks and feet. This static exercise actively affects all muscle groups of the spinal column.	It is recommended to lie in this position for about 3-4 minutes.
Raising legs near the wall. This exercise also applies to static. To perform, it is recommended to move the gymnastic mat to the wall, placing the legs along it. The torso should be located on the mat, forming an angle of 90 degrees with the lower limbs. The buttocks should be firmly pressed against the base of the wall, and the hands should be placed on the stomach.	Lie down for 5 minutes

To restore the back, you can only do the above exercises or additionally use complexes from other groups.



Exercises according to the Bubnovsky method

The gymnastic complex according to Bubnovsky allows you to strengthen the muscles of the spine at home, without having special equipment. In large cities, specialized centers have been opened that work according to the Bubnovsky method, which help to cure osteochondrosis, arthrosis, arthritis and other diseases of the musculoskeletal system.

An example set of exercises looks like this:

Exercise method	Number of repetitions	Photo
Rolling is one of the most common back exercises. Before performing, you need to sit on the mat, pressing your lower limbs bent at the knees with your hands to your chest. Under your own weight, pulling your legs to yourself with your hands, you need to swing. At the same time, the extensor muscles of the back work effectively.	10-15 rolls should be made
The Cat Pose helps to stretch and prepare the muscles, joints, and ligaments for exercise. It is necessary to get on all fours and swing, moving the weight to the lower and upper limbs. Then it is recommended to take each limb in turn and hold it in an extended position for 1-2 minutes.	Stretching lasts 5-6 minutes
Shaking the body. To perform, you must be in the pose of the Cat. The method allows you to load the superficial muscles of the back and arms. It is necessary to bend your elbows and, being on all fours, move the body to your hands. Stay in this position for 1-2 minutes and return to the starting position by touching the heels with the gluteal region. Keep your neck and back straight while swinging.	Repeat 2-3 times
Butt lift. Performed in the supine position. It is necessary to stretch the upper limbs along the body, and the lower ones must be rested on the mat and bent at the knees. On the exhale, you need to raise the buttocks, and on the inhale, lower them until the lower back touches the mat	Do 25-30 lifts
Martin. Also performed lying on your back. The method effectively strengthens the deep muscles of the spinal column. The arms and legs should be straightened, the latter should be placed along the body, and the arms should be straightened. When lifting up the left leg, you need to stretch towards the right arm until the palm touches the foot. Repeat with right leg and left arm. Lifting the limbs is carried out on inspiration, on exhalation the limbs return to their original position	15-20 reps each leg
Push ups. This is a classic way to knead the muscles of the thoracic region, which also affects the trapezius muscle of the back. You can do it with your toes on the carpet, but for beginners, there is an easier version of push-ups with an emphasis on the kneecaps. Hands should be located on the sides of the shoulder joints, while moving down in elbow joints should form a right angle. When lifting the torso, the arms should straighten	20-30 reps
Strengthening the waist. It is necessary to lie on your stomach and stretch the upper limbs as far forward as possible, bending them slightly at the elbows. The palms should rest on the mat. While inhaling, slowly raise one leg up, while exhaling, lower it to its original position	25-40 reps each leg

The Bubnovsky complex can be done every day, the morning hours are best suited for this, when the digestive tract is still empty.



Gymnastics by Paul Bragg

Paul Bragg is one of the first scientists in the field of valeology ( healthy lifestyle life). He developed his own method of nutrition (therapeutic hunger) and described a set of exercises that help restore activity in the back to a person of any age. Like all exercises on the spine, Paul Bragg gymnastics must be performed at a slow pace, observing the rules of breathing. If performed daily, the result will be noticeable in a few weeks.

The gymnasium looks like this:

Exercise number and execution	Number of repetitions	Image
1st exercise: starting position - lying on your stomach. It can be performed in a special room, at home or on a walk. It is necessary to lie with your head down and rest against the mat only with your palms and feet. Then you should raise the pelvis and arch your back, forming an arc facing down. The legs should be spread as wide as possible and the head should be taken back. The exercise should be performed slowly, after returning to the starting position, the procedure must be repeated. The quality of gymnastics is associated with the appearance of a feeling of relaxation of the posterior muscle group of the body.	10-20 pelvic lifts
2nd exercise: the position is the same (lying on the stomach with emphasis in the palm of your hand). The torso must be lifted and rested on the floor with the palms of your hands. While inhaling, you need to turn the pelvis along with the body to the right, without taking the legs and palms off the floor. As you exhale, you should return to the starting position and repeat the turn in the other direction. In some sources, this exercise is called "Crocodile"	20-30 turns in each direction
3rd exercise: lying on the back. It is necessary to raise the torso, resting your palms and feet on the mat. In this position, while inhaling, you should raise the pelvis, taking your head back. In this case, you can not bend your arms and legs. On exhalation, it is recommended to lower the pelvis, but do not touch the floor. Exercise is recommended to be performed at a fast pace.	30 reps per minute
The 4th exercise effectively stretches the entire spine. It is necessary to take a pose similar to the position when performing the exercise "Pulling" according to Bubnovsky. But in this case, there is no rolling - it is necessary to clasp the lower limbs with your hands and fix in this position for the maximum possible time.	On average, you should linger for 2-3 minutes
The final exercise, the most important in this complex. It activates all muscle groups of the spinal column and lower extremities. It is necessary to stand up and spread your legs at a distance of 40 cm from each other. After that, slowly tilt the body forward and try to touch the floor with your palms. For the first time, the exercise is not given to everyone, but with daily repetition, a positive result appears.	Beginners are advised to stay in this position for 30 seconds or more. And professionals need to walk in this position for several meters.

Daily exercise according to Paul Bragg is recommended to be supplemented with swimming, which will speed up the recovery time, because when the body is in water, the pressure of gravity on the spinal column decreases.

Gymnastics for the spine from Sh. Alyautdinov

The healing technique of Shamil Alyautdinov is based on daily use exercise therapy complex to relieve back pain.

The author of this complex himself suffered from aching and paroxysmal pains in the spine, the cause of which was intervertebral hernia. Its size reached average values, the hernia squeezed the nerve bundle, so Sh. Alyautdinov lost motor activity in the limbs. But this did not last long, as the patient cured himself and now teaches other people to do this.

There are two programs of exercises to strengthen the muscles, which are performed lying down and with the help of the crossbar. At home, it is more convenient to carry out physiotherapy exercises in the first position:

Execution technique	Time	Photo
It is necessary to lie on your stomach and cross your arms behind your back in the lumbar region. On inspiration, you need to draw in the stomach as much as possible and at the same time raise the body with the lower limbs. Legs should rise slowly and evenly to a height of about 30-40 cm	Stay in this position for 10-20 seconds
Being in the same position, as you exhale, you need to lower your legs, but you do not need to touch the floor. They should also be spaced and located 5-10 cm above the floor. It is recommended to take a deep breath and try to raise the torso and fix this position of the body.
Lying on the stomach, feet should be in contact with the floor. As you inhale, slowly raise your outstretched arms. In this case, the pelvis should not come off the body. All movements are carried out exclusively by the muscles of the spine. As you exhale, slowly return to the starting position and repeat the lift.	10-20 torso lifts
It is necessary to sit on your knees so that the buttocks are in close contact with the heels. Hands should be crossed behind the head. Sitting in this position, while inhaling, you need to lean to the right, while exhaling, return to the sitting position. Then you need to repeat the exercise with an inclination to the other side. During the exercise, the lateral muscles and ligaments of the spine are stretched.	20-25 tilts in each direction
Exercise allows you to actively influence the muscles of the lumbar region - this is a vulnerable area where hernias most often form. It is necessary to turn on your stomach and rest on your palms and kneecaps. Feet should not touch the mat. In this position, you need to alternately tilt the pelvis to the right and left, without lifting your hands and knees from the floor.

Exercises performed using the crossbar more effectively stretch the intervertebral back, but gymnastics requires special equipment that fixes the legs on the horizontal bar.

A set of measures for the treatment of the back according to Norbekov

Doctor Norbekov developed a special articular gymnastics for damaged joints (osteochondrosis, arthrosis, hernia and other diseases), which relieves pain and helps strengthen the muscular frame.

A distinctive feature of gymnastics according to Norbekov is the activation of biological points from which the whole set of exercises begins. To begin with, the doctor recommends massaging the ears: you should rotate the shells, pull the earlobes back and forth. After that, you need to perform exercises on various parts of the spine.

Kneading the neck

Gymnastics for the cervical region is performed in a standing position. It is necessary to make slow tilts to the sides, forward and backward. After that, you need to slowly rotate your head. Exercises must be performed within 2-3 minutes.

The thoracic region is required to knead in the supine position. Twisting should be performed (step-by-step instructions are described above).

The lower back and sacrum are warmed up with the help of an exercise called "Walking on the buttocks." It is necessary to take a sitting position with straight legs, hands should be located freely. It is necessary to move the buttocks, pushing forward. In this case, you can not bend your back and neck

Walking on the buttocks

Aikune - complex for the back

Aikune is a type of gymnastic exercises, which is native to Kazakhstan. The method helps to prevent the occurrence of complications in patients with inflammation of the joints and helps to get rid of pain in people with a hernia of the intervertebral region, with scoliosis, and so on.

To complete the complex, you will need a chair and a good mood.

The patient should sit on a chair, touching the seat only with the gluteal muscles. The back and neck should be straight, and the hands should grab the edges of the chair from behind. In this case, the back must be arched forward as much as possible, for 30-50 seconds, until moderate pain appears. 2-3 such complexes should be repeated.

The following complex will help strengthen not only the back, but also the stomach. The patient should be in the same position, but the back should not arch. You should take a deep breath and draw in your stomach, bending your back. As you exhale, you need to straighten your arms to the attention of the shoulder blades behind your back. On inspiration, it is necessary to fix the body for up to 1 minute, on exhalation - to sit in this position for at least 3 minutes.

This two-stage complex will help get rid of back pain in a few days.

Not only weightlifters and bodybuilders need to regularly train their back. A good set of exercises to strengthen the muscles of the back and spine will help form a muscular corset. This is important both for an even posture and for the prevention of deformities of the spinal column. The latter often occur in adulthood, especially in sedentary people. Giving sports only half an hour every day, you can maintain the flexibility of the spine for many years and avoid many back problems.

How to do the exercises correctly

Before starting regular back muscle training, it is important make sure there are no contraindications. If the anamnesis includes diseases or injuries of the spine, then a doctor's consultation is needed. Even if loads are allowed, a number of rules should be observed to avoid injuries to the musculoskeletal system:

• perform all elements smoothly, without sudden jerks;
• constantly listening to feelings in the problem area (discomfort - a signal to stop the lesson);
• increase the load gradually, slightly increasing the number of repetitions as the muscles strengthen;
• need to practice regularly increasing discipline and consolidating the results achieved;
• beginners should not chase quantity made repetitions and sets, as well as set too frisky pace at the very beginning of the lesson.

The following set of exercises for the spine is contraindicated in chronic diseases at the acute stage, bleeding of any etiology, the presence of severe pain in the lumbar region, shoulder blades and neck.

A set of exercises to strengthen the muscles of the back at home

Four simple exercises, for which no equipment or skills required, with regular performance, they will help create a reliable muscular support for the spinal column:

• Bridge hips. The element is performed from the initial lying position, while the bent legs rest with the feet on the floor, the arms are located along the torso. Exhaling, raise the hips up until the body is straightened in the hip joints, linger a little at the top point and smoothly lower the pelvis. It is desirable to perform the exercise at least 15 times. As the muscles strengthen, you can increase the load by straightening one leg at the knee while lifting the hips.
• "Bird and Dog"- an interesting and effective exercise for all groups of spinal muscles. Standing on all fours (dog pose), you need to tighten your abs and straighten your back. The transition to the bird's pose consists in the simultaneous raising of the right arm and the opposite (left) leg. At the same time, the limbs are straightened, arranged strictly horizontally and fixed for a couple of seconds. After returning to the original position, the opposite arm and leg work (do at least 5 times for each side).
• side plank especially useful for prolonged static load on the spine (standing work). Lying on your side and leaning on the elbow of one hand, place the other on the waist. Then tear off the hips from the surface and straighten the body, fixing in this position for at least half a minute. Repeat the element for the other side. To complicate the task, you can raise your leg in the process of execution or lean on the palm of a straight hand.
• lunges, designed to improve coordination, are performed from a standing position. Having fixed the palms on the waist, you need to take a fairly wide step forward, bending the legs at the knee joints at a right angle. Do 10 repetitions for each leg. You can increase the load with the help of weights (hold dumbbells in your hands).

In addition to preventing deformities and diseases of the spine, this simple set of exercises will provide excellent posture. Thin waist and graceful gait will be another nice bonus.

People whose work involves a long static loads on the back and visiting Gym, it is recommended to perform more special items.

An additional set of exercises to strengthen the spine (video)

Exercise machines in the gym allow you to diversify the set of standard elements for the formation of a muscular corset.

• Stretches performed on hyperextension, perfectly strengthen the rectifier muscles. From the starting position, you need to completely straighten the body, lingering for 30 seconds at the top point.
• Deadlift- Another great element for pumping rectifiers. The exercise is intended for the prevention of disorders and is contraindicated in pain syndrome. Perform tilts and extensions smoothly, holding the barbell in your hands with a direct grip.
• Element "prayer" is a vertical block pull performed on the knees. At the bottom point, when bending the torso, the head should touch the floor.
• hyperextension you can do it on fitball. Starting position - lying on the stomach on the projectile with palms fixed on the back of the head and lowered torso. When unbending the body, straighten and linger for half a minute in this position.
• Stretching with a fitball- one of the simplest, but very useful exercises for the back. You just need to lie on the projectile with your stomach and relax the muscles of the whole body as much as possible. You can stay in this position for as long as you like.

These exercises are not only guarantee of a strong muscular corset but also excellent remedy for back pain. Supplementing them with a standard training program, you can do not be afraid of scoliosis and osteochondrosis even with many hours of sedentary work in the office. At the same time, it is important to get up from the workplace every hour in order to slightly stretch the muscles and activate blood circulation.

The effectiveness of exercises for the back in diseases of the spine

Scoliosis and osteochondrosis- the most common pathologies of the musculoskeletal system. The first diagnosis is made at any age, since the curvature of posture can be earned in childhood. Wherein back muscles atrophy and hold the spinal column in wrong position. Special stretching and muscle strengthening exercises are the best way to correcting the situation.

A set of exercises for scoliosis (video)

Osteochondrosis is a more “age-related” disease, which is cartilage degradation intervertebral discs. Accompanied by impaired mobility of the spinal column, periodic pain and deterioration of tissue nutrition. In this case, you should be careful, but if the case is not very advanced, the exercises help restore mobility and relieve pain.

Training for osteochondrosis (video)

Performing the complex simple exercises to strengthen the muscles of the back and spine daily, you can restore health and maintain it for a long time.