Exercises for the back - three complexes of varying difficulty

Exercise therapy exercises are designed to strengthen the muscles weakened for any reason. The most relevant thing today is exercise therapy for the back, since the spine is the most common site of pathological changes. And it is these changes that greatly spoil the life of man.

What is exercise therapy

Therapeutic physical culture is a large group of special physical exercises, the purpose of which is to help restore the tone of any muscle groups. From the point of view of anatomy and physics, the most vulnerable spot in the human body is the back and spinal column: from the sacrum itself to the neck.

Therefore, the most relevant today is therapeutic exercises for the back.

There are a lot of exercises in physiotherapy exercises. You already know some of them, because for sure, at least once in your life you did exercises.

In the neurological department often come people who can not straighten. Once their back was pinched, and on their own they can not straighten up.

This is due to pinching of some nerve due to the fact that the muscle corset of the lower back cannot provide adequate protection to the spine.

Exercises for the back - three complexes of varying difficulty

Why are back exercises so necessary? See for yourself:

  • Hands - they do something all the time, move. Even eating - you are holding a spoon in your hands. In general, the arm moves too much for the muscles to atrophy so much.
  • Legs - as a person walks, their muscles also constantly train.

  • The body remains. To maintain a straight position of the body, the muscles of the back and abs should be evenly developed, be in good shape and receive good blood supply. If these conditions are violated (say, with a sedentary lifestyle), the muscles are weakened and can no longer perform their functions.

So, for example, the longest muscle of the back, running along the spine, is constantly under stress. During a long and motionless sitting, blood flow is difficult for her, which reduces her ability.

So gradually, depending on our bad habits, the muscles of the body lose their ability to reduce spinal compression, the intervertebral cartilages are erased, and the spinal nerves are pinched. It causes pain and limited mobility.

Thus, the back requires training. If you do not go to the gym, do not exercise in the morning, you are overweight (even if you just have a stomach), one day you will have to perform medical and health exercises to save your back from the progression of diseases.

Types of exercise therapy

Gymnastics to strengthen the muscles of the back is not the only type of exercise therapy.

First of all, physical therapy is designed to restore muscle tone of any part of the body. For example, after prolonged wearing of gypsum and forced immobility, muscle rehabilitation is required.

As for the back, this is a separate issue, since almost half of the entire earthly population needs exercise therapy for the spine.

Exercises for the back - three complexes of varying difficulty

The most vulnerable part of the spine is the neck, because the vertebrae here are the smallest and most fragile. She holds her head, the mass of which can reach 2 or more kg.

Imagine - most of the day the neck muscles hold this weight. Titanic work that we do not notice. And add to this a long sitting position, bowing your head to the side or stretching your neck forward. Under such conditions, not only is the blood supply difficult, but the load is distributed unevenly. Some muscles are loaded more than others and can not stand.

So what is needed and therapeutic exercises for the neck.

As a result, the classification of physical exercises can be based on the following:

  1. Training of target muscle groups: gymnastics for the muscles of the back, arms, legs, etc.
  2. Prevention or treatment of various diseases: for example, for a sore back, etc.

These are all conditional classifications. Often, the same exercises are used to achieve several goals.

Three complexes for the back of varying difficulty

Any disease has several periods. For example, the manifestation of osteochondrosis of the spine can be divided into 2 stages. An acute period, and then there is a decrease in the severity of symptoms and the rehabilitation stage. And at each stage, their own exercises to strengthen the muscles of the back.

With exacerbation of osteochondrosis

Depending on the severity of diseases of the back, special exercises will be different.

And they differ in their complexity and load.

It is worth starting the exercises only after relieving the acute pain.

For example, the primary set of exercises can be this:

  1. We lie on a soft and warm rug, throw our legs on a thick roller. Squeeze and expand the palms and feet. We do 10 simultaneous compressions.

  2. They pushed the roller, put their feet on the floor. The left leg was bent at the knee, putting the foot on the floor. The right leg remains straight. Take your right leg 10 times to the side (sideways).
  3. Put your feet back on the roller, the starting position is the hands along the body.

    Alternately raise each arm up as if you were swimming on your back - 10 strokes for each arm.

  4. Now do exercise number 2, but for the other leg.
  5. And again, the legs on the roller, bend your arms at the elbows, keep your palms at your shoulders. Describe your elbows in a circle in the horizontal plane. That is, draw at the same time with both elbows 10 circles above you.

    Try to draw even circles.

  6. The legs are still on the roller, bent at the knees. Straighten each leg in turn. 10 times for each leg.
  7. Now a more complex exercise that can cause pain in the acute period, be careful.

    The roller was removed, the legs bent at the knees. Alternately pull each leg with your knee to your chest. 10 times.

  8. From the same starting position - turn your legs with your knees to the side, trying to touch each knee on the floor. Avoid sharp pain.

  9. At the end of the complex, breathe out by inflating and deflating the abdomen - 10 breaths.

These exercises are suitable for daily use. You see that a very light load is used for treatment. But it is enough to help a person.

When the acute period is over, you can do a more serious set of exercise therapy exercises.

When the symptoms began to subside

When the symptoms are no longer so strong, you can gradually increase the load. But listen to your body - if something hurts (sharp pain) - reduce the amplitude of the movement. This will definitely help.

  1. Lying on your back with arms extended along the body, raise your head and at the same time strain the press. This is a lightweight version of raising the torso from a prone position.

    Repeat the movement 10 times.

  2. We lean on the shoulder blades, arms along the body, legs bend at the knees. Raise the pelvis 10 times. It is not necessary to bend it strongly to the ceiling, just raise it by 10-15 cm. A large amplitude can hurt you at this stage.

  3. Straighten while lying on your back, strain your buttocks and relax them. Try to achieve maximum stress. This is a static exercise.
  4. We lie down, legs bent at the knees, alternately hands touching the knees crosswise, slightly raising the head and body above the floor. 10 times for each hand.

  5. They put a large roller under the knees (you can padded stool). From this position, you need to raise the pelvis above the floor - again by 10-15 cm.
  6. Kneel and hands, back with a wheel (bent up). They sat on their heels with such a back and stood back. So 10 times.

  7. Now we are in the same position as in exercise 6 - we bend our backs up and lower them back to a straight position. So 10 times. The longest muscle and other spinal muscles work well in this exercise.

Well done, now more difficult exercises when the pain subsided!

Exercise for rehabilitation

At this stage, when the pain is gone, you need to gradually strengthen the muscles of the spine, so that they withstand the usual load for your life.

The main goals are the press, the longest muscle of the spine (all its parts), the muscles of the core.

The complex is as follows:

  1. Raising the body while lying down. You have already raised your head, now from the same position try to tear your upper back off the floor. Knees need to be thrown on a padded stool.
  2. From a prone position, alternately raise straight legs. Over time, you can lift both legs.

    Press your lower back to the floor. At first, this can cause pain, so first you need to work with each leg individually.

  3. Raising the legs from an upright position. You need to hang on the gymnastic wall or use a horizontal bar or special stops. The legs do not need to be kept straight, in your case it is enough to raise the legs bent at the knees.

    Just try to touch your knees to your chest.

  4. A very effective exercise in exercise therapy is rolling back and forth on a round back. Grasp your knees with your hands and ride. But do it on a rug, as riding on a hard surface on the spine is not a pleasant experience.You can lean slightly to the side to get a longer trajectory and stretch more muscles.

  5. Hyperextension and reverse hyperextension are the best exercises for strengthening the back. Normal hyperextension should be done in parallel with the strengthening of the press. This is the key to low back health.
  6. Exercises for stretching the legs and lower back are also a mandatory part of exercise therapy. To do this, stand upright, fix the lower back and try to reach the floor with your hands.

    If this works out well for you, wrap your arms around your legs and stretch closer to your feet. When performing the exercise, try to maintain a bend in the lower back, which is characteristic for proper posture.

There are many exercises, as already mentioned. You need to regularly perform them and monitor your feelings.

Recommendations for the exercise therapy

Here are some simple tips to help you recover faster:

  • Do not nothing through pain.

    But, do not immediately abandon the exercise if it causes soreness. Reduce the range of motion and conduct an experiment. As a result, you will know exactly at what stage the pain occurs and where to stop.

  • Do not work with weights. In your case, hyperextension and lifting the torso to the press cannot be done with extra weight.

  • In osteochondrosis, it’s useful to just hang on the horizontal bar, this stretches the spine.
  • Avoid drafts during class, as you practice on the floor. Cold is an enemy for the back, not only with osteochondrosis, but also with other diseases.


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