The spine is the backbone of the entire body. Stretching the spine at home helps maintain its health, prevent the development of diseases, improve well-being and strengthen the body as a whole.

The spine is a complex system. Main parts:

• Vertebrae.
• Intervertebral discs are cartilage that act as shock absorbers.
• A muscle that allows flexion-extension of the back.

Discs wear out over time, lose their elasticity. The back muscles are constantly working. Due to a sedentary lifestyle, sedentary work, muscle tension increases.

What is stretching for?

In order to function properly and maintain a healthy back, the muscles need to rest. But often, even at night, an uncomfortable pillow, an incorrect posture does not allow the back muscles to rest. A person wakes up with pain in the neck, back.

Tired muscles cannot effectively cope with their functions. Therefore, it is important to take care of them. One of the easiest and most effective ways to relax your back muscles is to stretch your spine.

Stretching is a type of exercise available to everyone. Anyone, regardless of size or age, can stretch. These are low-intensity exercises that, if performed correctly, are unlikely to significantly increase blood pressure or cause excessive fatigue.

When should you not stretch your spine?

There are cases when stretching the spine at home is contraindicated, at least without consulting a doctor. Stretching contraindications are:

• Diseases of the spine, joints (arthritis, osteoporosis, osteochondrosis).
• Heart disease, hypertension, vascular disease.
• Thrombosis.

You need to limit classes during the period:

• Pregnancy.
• Menses.
• Colds, viral diseases.
• Weakness.

Stretching the spine refers to physical therapy, so it is very important to follow its main rule: do not overexert. You need to perform exercises not through force, but only in accordance with your capabilities.

In addition, you need to follow a number of other rules:

Over time, the exercises will become easier and easier to perform, back and neck pain will disappear, and well-being will improve.

Basic exercises

To help the muscles of the back and spine, you can do yoga, or you can perform simple exercises, many of which are familiar from childhood:

These simple exercises, performed every day, will soon bring relief and help your spine stay healthy.

Today, one of the most common complaints when contacting an orthopedic doctor is back pain. At the same time, the elimination of painful sensations with the help of medicines is not always the right decision. Each patient wants not just a short-term effect, but a full recovery and high working capacity. Relaxation of the back by stretching the muscles is not only the prevention of diseases of the spine, but also an indication for reducing or relieving pain.

The essence of back stretching exercises and the benefits of gymnastics

Stretching the back and spine is recommended not only for sick people, but also for healthy ones. In the course of our life activity, the musculoskeletal system is regularly exposed to physical stress, such as lifting weights (including our own excess weight), poor posture, prolonged stay in the gym or, conversely, unnecessarily sedentary work. All this invariably entails a load on the musculoskeletal system, and over time, the intervertebral discs are subjected to excessive pressure.

It is possible to relax your back with properly selected and correctly performed muscle stretching exercises. Only physical activity contributes to the health of the spinal column. Even during nighttime sleep and rest, the back may not be completely relaxed with the wrong choice of mattress and pillow.

Properly performed exercises contribute to muscle growth and strengthening of the ligaments of the back, maintaining the physiologically correct position of the spine, and increasing blood flow in the tissues. intervertebral discs and, accordingly, improve the supply of nutrients to them. In addition, with back pain, stretching will relieve tension, increase joint mobility and return normal functioning to the spine.

Stretching the back is a set of exercises for all parts of the spine. There is a classification of training:

1. Active. The patient himself contributes to the stretching of the back.
2. Passive. Stretching is helped by another person - a coach, a partner.
3. Dynamic. Exercises are performed until a slight tension in the muscles occurs, followed by a change in position.
4. Ballistic. Includes exercises with weights, jerks and "springy" activity.
5. Static. Stretching, during which a person is for some time in a certain fixed position. The safest and recommended by orthopedic doctors.

In addition to stretching the back, there are also exercises for stretching (traction) of the spine. Most often, this procedure is a therapeutic measure, designed to expand the space between the vertebrae and relieve pain in various diseases of the spinal column.

There are traction options:

• vertical and horizontal: depends on the location of the body and the methods of spinal traction used;
• dry and underwater. In water, gravity is less noticeable, due to which the muscle tone is reduced, the procedure is more gentle. Underwater traction is especially recommended for severe pain;
• mechanical and hardware: traction under the action of its own weight, as well as using additional resources, special devices and loads. The procedure is performed in a hospital.

The greatest effect is given by spinal traction procedures in baths and pools with warm water. Underwater treatment of disorders of the functioning of the musculoskeletal system gives significant results and has been practiced in Russia for over 50 years.

Possible Limitations and Side Effects

There are both general and specific contraindications for back stretching and spinal traction.

General contraindications:

1. Diseases of the circulatory system (such as hypertension, heart pain, increased blood clotting). Occupation can provoke an aggravation and exacerbation of the course of the disease. Increasing the load on cardiovascular system lead to the development of arrhythmias. A contraindication is also the presence of a pacemaker.
2. Injuries, fractures, bone lesions.
3. Pregnancy. Stretching exercises will create increased pressure on the fetus.
4. Oncology.
5. Epilepsy.
6. Skin diseases.
7. Chronic diseases in the period of exacerbation.
8. Increase in body temperature.
9. Infection.
10. Mental disorders.
11. Childhood and old age.

Contraindications for performing exercises for stretching the spine - photo gallery

During pregnancy, you can only perform special exercises Skin rashes - contraindications to classes During a hectic period, classes must be canceled Performing exercise therapy to stretch the muscles of the back can lead to a fracture of the pacemaker electrodes High arterial pressure must be corrected by prescribing drugs before the start of classes Fractures exclude the possibility of performing exercise therapy complexes for the spine

In case of violation of technology, non-compliance with restrictions, lack of indications for procedures, traction of the spine may occur side effects and complications:

1. Increasing pain sensations.
2. Intervertebral disc injury.
3. Spasm due to the presence of areas of fibrosis (scar tissue) in the muscles.

Recommendations and contraindications of exercise therapy for stretching and flexibility of the spine

Performing gymnastics for stretching the back is indicated in the treatment of osteochondrosis on early stages illness. Regular repetition of a set of exercises reduces pressure on the intervertebral discs, blood vessels and nerve endings, helps to reduce pain and normalize breathing. It is physiotherapy exercises that are the basis for preventing the occurrence of osteochondrosis, as well as preventing the primary appearance of hernias and possible relapses.

It is necessary to distinguish between indications for performing exercise therapy for stretching, flexibility of the back and for stretching the spine. With osteochondrosis, traction is prohibited, since this disease is degenerative-dystrophic, and traction of the spine will bring only short-term relief. At the same time, the risk of complications arising from the procedure is unreasonably high. Traction can lead to hernias. Traction is indicated in situations where it is necessary to return the vertebrae to their place. This includes primarily the initial stages of diseases associated with instability of the vertebrae, as well as arthrosis.

A contraindication to stretching the back is the late stages of diseases of the spine:

• osteochondrosis;
• arthritis
• curvature of the spine (scoliosis);

Contraindications to traction (traction) of the spinal column are:

1. Osteochondrosis with neurological disorders, brain pathology.
2. Pain due to a pinched nerve in the lumbar region.
3. Osteocondritis of the spine.
4. Neurological diseases (damage to the roots and nerves) in the acute phase.
5. Pathology of the heart and blood vessels.
6. All diseases and pathologies of the spinal cord.
7. Diseases associated with the instability of the vertebrae in the late stage.
8. Absolute block of vertebrae.
9. Individual intolerance to traction by the body.

Treatment of diseases by traction of the spine

Traction is indicated for violations of the mobility and flexibility of the back. Such situations include:

• compression changes in the spine;
• fissure of the fibrous ring;
• infringement of the capsule of the intervertebral disc;
• pseudospondylolisthesis (instability of the vertebrae);
• dorsalgia (back pain);
• radiculoneuropathy (nerve compression);
• spinal deformity;
• rachiocampsis;
• acute radicular syndrome;
• deforming;
• spondyloarthrosis (limitation of mobility of the spine);
• subacute radicular ischemic syndromes;
• spondylosis (growths on the vertebrae);
• pain of a neurogenic nature;
• secondary vertebrovisceralgia (vertebral artery syndrome, cervical syndrome, humeroscapular syndrome, costoclavicular syndrome, scalene muscle, Meniere's syndrome, secondary vertebrocardialgia, etc.);
• debut of ankylosing spondylitis.

Indications for spinal traction - photo gallery

Intervertebral hernia - an indication for back traction Scoliosis is successfully treated with spinal traction Back pain - indication for spinal traction Bechterew's disease affects the joints of the spine

Spinal traction by hardware methods or at home occurs strictly under the supervision of professionals, as prescribed by a doctor, and only after preliminary examinations (testing, X-ray, MRI).

underwater traction

Procedures in hydrotherapy baths have a dual effect: firstly, the spinal column is stretched with the accompanying healing processes; second, heated mineral water positive effect on the patient.

The patient is fastened with special belts to a hard surface, then the patient is immersed in water. Weights are suspended from the belt with a gradual increase in weight, and then with a gradual decrease. Due to the tension in the lower back, a slight decrease in the natural curvature of the spine is carried out, contributing to the dulling or disappearance of radicular pain.

Exercises for stretching the spine at home

Not all diseases require the patient to be in hospital and sanatorium treatment. In case of prevention or in the initial phases of the disease, complexes for traction of the spine and back can be performed at home, with the prior approval of the doctor and after studying the technique. When performing spinal traction at home, preliminary preparation is necessary to warm up and relax the back muscles.

To warm up the muscles, the following procedures are carried out:

• taking a bath with warm water lasting from a quarter of an hour;
• back massage with a roller or hands;
• rubbing with a hard towel.

Back stretching method at home:

1. Passive traction on a couch with a raised headboard. An alternative to horizontal traction in a hospital. It is possible to use special orthopedic mats.
2. Stretching in the hanging and half-hanging on the horizontal bar. Similar to vertical stretch. In the exhalation hang, it is recommended to pull the knees to the stomach to relax the muscles in order to avoid injury to the spine. Do not jump off the horizontal bar, after stretching, gently go down to the floor.
3. Traction using a wall and a flat surface (analogue of Evminov's prophylactic). Having fixed a flat surface against the wall at a certain slope, you can perform the following complex:
   

Initially, the exercises are performed as far as possible, then brought up to 15-20 repetitions.

Using the Evminov board to strengthen the spine - video

For better traction of the spine and avoiding injury, it is recommended to wear a corset after each traction exercise for three hours or more. During the period of treatment of the spine (usually it is 10-12 days), it is necessary to exclude loads and physical education.

Exercise therapy complexes for stretching the back

The exercise therapy complex is indicated for implementation when the patient does not feel sharp pain. From a large assortment of exercises, it is worth choosing certain options, the high-quality implementation of which is within your power due to individual functionality. Before the procedure, it is worth doing a light warm-up (self-massage) and warm up the muscles.

Exercise therapy for the lumbar

1. Lying on the floor, hands to the shoulders, legs bent in knee joints. We touch the elbows of the opposite knee alternately with the left and right hands for 10 approaches.
2. In the supine position, elbows rest on the floor, lift chest and hold for 5 seconds, lower. The pelvis is pressed to the floor. We repeat 10 times.
3. The initial position is lying on your back. Legs bent, hands on hips. We slide our hands along the hips, tearing off the shoulders and shoulder blades from the surface. The neck is not tense, the abdominal muscles are involved. We repeat 8 times.
4. We sit on the rug, hands on the belt, legs folded in Turkish. Stretch your head up for four counts, then relax. 10 approaches.
5. We lie on the stomach, the head is on the arms bent at the elbows. Raise the head and arms above the floor, hold at the top for 3-5 seconds, lower.

Exercise therapy for the cervical spine

Exercises are performed in a standing position or sitting on a chair.

1. The back is straight. Hands are clasped in the castle, located on the forehead. For ten seconds with effort we tilt our head back, raising our chin, for 20 seconds we relax the muscles, 5 times. Shoulders should not be raised.
2. We fix the head with hands closed at the back of the head. We direct the head to the right shoulder and press with our hands, stretching the neck, 5 seconds. Then change sides, doing 8 sets in total.
3. Starting position: brush right hand lies on the left shoulder, the chin rests on the right shoulder. With an effort we press the chin on the shoulder, by pressing the hand we resist, for 10 seconds. Repeat 4 times on each side.
4. Hands lie on the back of the head, we try to rest our chin on the sternum. Hold the tension for 5-8 seconds, then relax the neck, 5 sets.

Exercise therapy for the thoracic spine

For the treatment of the thoracic spine, the following set of exercises is used:

1. Shoulder rotation: forward, backward, randomly. 10 sets per exercise.
2. Starting position - sitting on a chair. We settle down comfortably and rest on the back, we take our shoulders back, and we push the pelvis forward, as if “hanging” on the back. We feel the unlocking of the joints, you can hear a slight crunch.
3. Sitting on the floor, bend your knees and grab your feet from the inside. We round the spine and begin to make smooth rolls with our backs on the floor, 3-5 times.
4. Lie down on your stomach, leaning on your forearms. We try to lower the stomach as low as possible not by muscle effort, but under the influence of gravity, hold on for 10–30 seconds. Then we put our hands on our elbows and lower our head on our palms. Relaxing as much as possible, we stretch the mid-thoracic spine, also 10-30 seconds.
5. We take a stick for gymnastics or a small roller, put it on the floor and lay our back on the stick so that it is at the level of the shoulder blades. We lie down for 5-10 seconds, then we grab our elbows and slowly lower our hands behind our heads, stretching in this way for 20-30 seconds. The loin is pressed to the surface. Moving the stick to the lower parts of the spine, we repeat the abduction of the hands behind the head. After stretching the entire thoracic region, you can repeat the rolls.

Exercise therapy for the lower back

For the treatment of the lower spine, the following set of exercises is used:

1. Starting position - standing on all fours, feet crossed. We raise the bent right leg up to muscle tension, the feet remain in the same place. Raises with the leg right part lower back. You need to raise your leg exactly up, and not sideways, then the lumbosacral transition will be stretched. We perform 10-12 times, then there is a change of foot.
2. Starting position - lying on your back, limbs extended. We bend the right leg and pull the knee to the chest with our hands, press it to ourselves with effort, pull for 10 seconds. The head is always on the floor. After we direct the knee diagonally to the left shoulder, mentally count to 10, release. Then we repeat a similar exercise with the left knee, 5 sets each.
3. Glute stretch: lying on your back, arms along the body, legs bent at the knees. We put the ankle right leg on the left knee, we pass our hands under the left knee and try to pull our legs towards ourselves, count to five, relax. We do 5 approaches, then there is a change of legs.

Video: physiotherapy exercises for lumbosacral osteochondrosis

Back stretching according to the Bubnovsky method

1. good start exercise therapy complex for stretching there will be push-ups with a straight back. An easier option - with support on your knees. After 10 push-ups, you need to carry out a slight release of tension from the back, bending forward and backward in the lower back. Approximate load - 5-10 push-ups, followed by relaxation.
2. Lying on your back, legs bent at the knee joints, arms directed along the length of the body. Push the pelvis up, feeling the strength of the muscles lumbar, we return to the starting point. Run 20 times.
3. "Scissors on the stomach." Lying on the stomach, we transfer the weight to the hands (while the palms are at the level of the lumbar region, the fingers point to the feet), we raise the head and shoulders and make cross swings with the legs. It is necessary to include the hips in the work, tearing them off the surface. We feel a stretch in the back, the head stretches up. Run time from half a minute.
4. In a sitting position, legs are bent, feet are connected. Holding on to the ankle, we spread our knees, make a tilt and try to touch the floor with our chest. Slowly do 15 approaches.
5. Being on the right side with support on the right elbow, we do twists: it is necessary to touch the floor with the left knee in front of us, the heel looks up, after which the leg stands behind the heel. Repeat 10 sets and roll over to the second side.
6. Sitting, we place our legs on either side of ourselves: knees bent, leaning on inner part hips, feet lie on the sides of the body. Without lifting your feet, carefully lay on your back, stay in this position, stretching your muscles, for about 30 seconds. Through the side we return to the original position, straighten the legs.
7. Starting position - we sit on our legs bent under ourselves, with an exhalation we straighten our arms in front of us and bend over, trying to reach the floor with our chest. We stretch for about a minute, without making pendulum movements, we straighten up.

Video: therapeutic exercises for stretching the spine according to Bubnovsky

Yoga for stretching the spine

Asanas are performed on a hard, non-slip surface, preferably on a yoga mat. In each position, you should be until the state of sufficiency, the approximate time is given below.

1. We sit on the mat, legs straightened. We lean back and move into a half-sitting position. With emphasis on the palms of the pelvis, and elbows on the floor, we stretch the back. Hold for 10-15 seconds and fully lower yourself to the mat.
2. Lying on your back, bend your knees as much as possible and bring your feet to your buttocks. We hold our legs by the shins with our hands and, while inhaling, we direct the pelvis up. We strive to create a single, even line running from the shoulders to the knees. We are in the asana for 10–15 seconds, after we transfer the hand under the pelvis and rearrange the feet, aligning the legs in the knee joints. We are in this position for 15 seconds, observing calm breathing and feeling the stretching of the back muscles. Then the feet return to their place and carefully, vertebra by vertebra, we lower ourselves onto the mat.
3. Move into Chakrasana, the bridge pose. Lying on your back, we focus on our arms and legs, and while inhaling we push the body up. We are trying to align the arms at the elbows, and the legs at the knees. In case of discomfort or for a lighter version of the asana, reliance on the head is allowed. After 15-20 seconds, gently come back down and pull your knees to your chest.

   The famous "bridge" is a very useful asana from the yoga system called Ardha Chakrasana.

4. The initial position is sitting, legs are brought together and straightened. While inhaling, we clasp our hands together and raise them, while exhaling we try to lower the stomach, then the chest and head to the legs, clasp the feet with our hands. Lightweight execution: sitting, knees immediately pressed to the body, hands hold the feet and slowly straighten the legs step by step. We make sure that the body is pressed to the legs. As soon as the chest has come off the hips, we freeze and we are in this position for 15 seconds. In the next lesson, we try to go below this achieved level.
5. Initially, we lie on our back. On the exhale, carefully make a stand (“birch”). Slowly, we throw our legs behind our heads, at the same time we clasp our hands in the lock. On early stages you can lower your knees on your head or on a support (chair, stool). We are in the asana for 15 seconds and do a twist, slowly stepping with our feet from the head to the left, then we return back to the head and step to the right and again to the head. After such an extension of the spine, one should carefully, vertebra by vertebra, lower the pelvis to the floor, and then the legs.

Video: yoga for spinal traction

Possible consequences and complications of gymnastics

The main complications after physiotherapy exercises there may be damage to muscles and joints, injury and an increase in pain. We must not forget that during gymnastics it is necessary to work with the muscles, do not try to stretch the joints, this will lead to injury. You do not need to do back stretching exercises too often or, on the contrary, rarely. Enough daily complex duration 20-30 minutes. To avoid complications, it is necessary to warm up to warm up the muscles both before and after physical education. You should not immediately start with difficult exercises, isometric loads and passive stretching are suitable for beginners.

Spinal traction for osteochondrosis can be performed within the walls of a medical institution or at home with or without exercise equipment. It is used in the later stages of the disease. Doctors have a controversial approach to this method.

On the one hand, stretching contributes to the expansion of the vertebral fissures, where they are located. At the same time, the pain syndrome disappears in a person. On the other hand, simultaneously with an increase in the size of the spinal segment, the fasciae are also stretched, which leads to the formation of gaps and cracks in them.

There are several ways to stretch: on an inclined plane, under water, with weights, using a Glisson loop.

The methods have a significant drawback - they are passive. When they are performed, a person does not take active physical activity. In addition, the procedures are performed only in a specialized medical institution. More effective are active stretches that are based on natural movements.

Spinal Stretching Methods

Stretching the spine with osteochondrosis includes a set of physical exercises that are performed in isometric mode. Stretching is used to relieve pain.

The technique involves a gradual increase in the distance between the vertebrae, the removal of pressure from the nerve fibers, and the relaxation of the longitudinal ligaments of the spine. Before starting the procedure, you need to completely relax. It is better to take a relaxing bath and focus on the subsequent set of exercises.

Traction stretching of the spine can be dry or underwater. The methods are widely used in medicine in the recovery period after.

It is used for the following purposes:

• pathological muscle tension;
• unloading of the spinal column;
• decrease in pressure inside the intervertebral disc;
• relieving pressure from the nerve root;
• elimination of subluxation in the facet joints of the spine.

Doctors do not always support the opinion that traction is safe, but no one argues that traction is effective.

Boost healing effect procedures allows the use of modern simulators. When used, horizontal stretching of the spinal column is ensured with minimal trauma to the surrounding tissues. To protect yourself from negative consequences, you need to ideally choose a simulator for weight and height.

Nevertheless, even without exercise equipment, you can perform traction at home. We offer several exercises designed for this purpose.

Exercises for stretching the spine at home

1. Accept initial position on the back. Stretch your arms behind your head. Connect the shins together. Press your neck to the floor and your chin to your chest. Feel your body resting on a horizontal surface and relax. Pull the heel forward and the toe of the left foot back. Repeat the procedure for the other leg. Pull on further spinal column in segments gradually and arch your back, but do not strain it too much. Repeat the exercise 2-3 times.
2. Lie on your back, stretch your socks. Make sure your shins and heels are together. Stretch your arms along your head. Press your lower back to the floor. At the same time, get as close as possible cervical region spine to a horizontal surface. Gently press your chin to your chest. Repeat 4 times. Bend in the cervical and lumbar regions, but do not strain too much.
3. Standing against the wall, make maximum contact with the vertical plane with your shoulders, buttocks and heels. Inhale slowly and hold your breath. Stretch your body up. As you exhale, lower your arms down and relax. The number of repetitions is 3-4.
4. Take the starting position, standing against the wall. Inhale through your nose and hold your breath. Move your hands towards you and lift one of them up. Look at the outer side of the hand, and stretch the other arm along the body. Hold your hand horizontally, but with your fingers pointing out to the side. As you exhale, return to the starting position. Relax and repeat the exercise 2-3 times.

Thus, effective stretching with osteochondrosis of the spine, it can be performed at home with or without simulators. The main thing is to do traction correctly and carefully so as not to damage the muscle tissue and ligaments.

Goals of spinal traction

In practice, it has been found that if a person, tired after a hard day's work, stretches, straightens his back and stretches upward, pain is prevented.

The effect of the procedure was noticed by the ancient warriors and before the battle they were actively engaged in stretching the spinal column. Over the years, the technique has improved, so in folk recipes there are many ways to physically eliminate back pain. Below is a list of exercises that can be used at home to stretch the vertebral segments.

Stretching exercises require alternating relaxation and tension of the skeletal muscles, which allows a person to rest for a long time.

Under the action of stretching, motor activity increases, joint mobility improves and the muscular-fascial apparatus is rejuvenated. When muscles, tendons and articular bags are stretched, mechanical receptors are irritated, from which impulses enter the brain. Thus, skin nutrition is stimulated, blood circulation and the work of the tendon-ligamentous apparatus are improved.

Stretching Helps Build Skill deep relaxation. It has a positive effect on the emotional sphere and reduces the intensity of pain. Physical exercise, performed in isometric and static modes, have an intensive effect on the body and provide relaxation of the skeletal muscles.

Our back is designed for constant movement, and restrictions in this lead to pain and tightness in the muscles. Everyone, regardless of age and gender, can benefit from doing the back and spine exercises that are given in the article.

Stretching for the back for beginners requires the fulfillment of certain conditions. Things to consider:

• Comfortable clothing that will not restrict movement.
• The process should be painless; no need to twist the body into difficult positions.
• Perform all exercises slowly, avoiding jumps and doing proper squats.
• The surface must be clean and level, with enough free space for movement.
• You can hold positions for 10 to 30 seconds to soften the joints and muscles. Stretching for the back is performed regularly, there will be no relief the first time. As a rule, for a tangible result, you need to do the complex 5-6 times.

If you have back or neck pain, it is best to consult with your doctor or physiotherapist to discuss whether a specific set of exercises should be done.

Stretching your back and spine regularly can help keep your muscles flexible and prevent tension and discomfort in your back. Gymnastics for beginners is elementary, and you can perform it at home or at work without spending money on GYM's and fitness clubs.

Exercise 1. Cat Pose

With this exercise, the back and spine are well stretched. A kneeling pose is taken, hands in front with palms to the floor. The fingers should be in the opposite direction from the body. Slowly lower your head down, and raise the spine up, arching the spine and stretching.

If there is a neck injury, before doing an exercise to stretch the back and spine, you need to talk with your doctor about whether such gymnastics can be performed. If you have regular neck pain, you need to make sure that the adopted body position is at the level of the torso, you do not need to tuck your chin down. Also, if you have difficulty rounding your upper back, you will need someone to help you. Have someone place a hand between the shoulder blades while the spine arches.

Exercise 2. Transformation from cat to dog

You need to perform the exercise on your hands and knees with a rounded spine, palms placed on the floor, the direction of the fingers is away from the body. The back is slowly leveled, the gaze is directed upwards, it is held for five seconds and the pose of the cat is again taken. Thus, a low voltage is achieved muscle tissue relieves back pain and increases flexibility.

Exercise 3. "Crocodile"

To do this pose, you need to take a position. Elbows are bent and palms are placed on the floor at armpit level. After that, emphasis is placed on the chest part of the body and its elevation.

Exercise 3. Hugs

With both hands, the body is clasped in the chest area. In the “hug” position, you need to linger for at least ten seconds, inhale and exhale to relieve tension from the body.

Exercise 4. Leg hugs

A "leg hug" is performed. It stretches the back, neck and shoulders. Sitting position on the edge of a chair (without wheels), feet on the floor. Tilts to the legs are performed so that the chest touches the shins. Let your hands hang down like they're dead. After that, feeling relaxed, place your hands around your legs, grabbing the opposite hand by the forearm or elbow. Hold for at least 10 seconds and repeat at least twice.

Exercise 5

When you do exercises inclinations, the hip area is involved more than the back. In this case, the entire spine is stretched, from the neck to the coccyx. Bending down, without bending your knees, you need to reach as far as possible to your toes. Another option is with bent legs touch your fingers and slowly straighten your knees without taking your hands off.

You need to hold out for ten seconds and do the movement five times.

Exercise 6. Forearm and Shoulder Stretch

Without getting up from the chair, the opposite hand is taken and moved to the other side of the body. At the same time, you should try to press your hand as close to the body as possible and feel the tension. Hold the stretch for 10-15 seconds. Both sides five times.

Exercise 7. For the upper back

Sitting with a straight back, stretch your arms in parallel. Close your palms and stretch forward a little, as if you need to jump into the water, while the head and neck are relaxed. Hold the position for thirty seconds. Return the body to a sitting position with arms raised at the sides, repeat five times.

Exercise 8. Squats

Correct squats make the muscular corset stronger. To do this, you need to put your feet shoulder-width apart, keep your back straight and bend your knees at an angle of 90 degrees.

How to exercise for the lazy

For those who do not want to strain too much, there are many helpers and devices.

Gives relaxation and relief pain in the muscles of the back and neck. Such inventions help restore correct posture, the shape of the spine, relieve fatigue. Special corsets can keep the back in physiologically correct posture and relieve the load, not allowing you to slouch.

The simulators are simple, compact and, if used correctly, have no contraindications. The lesson takes from five to ten minutes a day, with regular use, the muscular corset of the spine is well trained, flexibility increases and tension is relieved.

Stretching the spine is one of the ways to relieve tension, increase the distance between the vertebrae of the cervical, thoracic and lumbar regions and feel “grown up” by a couple of centimeters.

Rules for stretching the spine

living conditions modern man- this is a real test for his back. The list of causes affecting the condition of the intervertebral discs is long. Exercises for stretching the spine at home will help to temporarily eliminate tension. They must be done correctly, otherwise injuries and unpredictable consequences are guaranteed:

1. Start training in the evening.
2. Start with a small amplitude.
3. For the first week, limit the number of repetitions to a number that is comfortable for your body.
4. Focus on the muscles and relax them.

Indications and contraindications

Stretching the spine with instrumental methods has both supporters and opponents among doctors. However, with some diseases of the back, it gives a good therapeutic effect. This:

• spinal instability;
• fractures of the vertebral bodies.

All of the above diagnoses can be treated with traction, but after each procedure, it is necessary to fix the patient's back in the correct position.

Absolute contraindications for any type of traction, including spinal stretching exercises, are:

• Inflammation of the spinal membranes and the brain itself.
• Spinal surgery.
• CNS diseases.
• Any mental disorders including epilepsy.
• Poor blood clotting.
• Second and third trimesters of pregnancy.
• Infectious diseases.

Stretching the spine with osteochondrosis is prohibited!

The benefits and harms of traction

The method gives a clear relief after the first procedures. However, in degenerative diseases of the spine (and one of its complications, intervertebral hernia), traction is not only not recommended, but also dangerous.

As soon as such a patient takes a vertical position after the procedure, everything falls into place, and degenerative processes are significantly accelerated. Spinal traction with such a diagnosis stretches the intervertebral disc that loses its elasticity, it becomes covered with microcracks. With subsequent compression, the nucleus pulposus is gradually squeezed out and formed. The deterioration of the condition is usually abrupt, up to loss of consciousness, as a result of which the patient can be urgently hospitalized and sent to the operating table.

Ways of traction of the spine

There are several stretching methods. These are special devices called, underwater types of stretching manipulations, special exercises and yoga.

The first two methods are quite risky if the patient does not have a clear diagnosis or the study of his condition was not completed completely (or with errors). Dry traction can be performed vertically and horizontally. Horizontal traction is considered more gentle. is also carried out on devices and has proven itself well among professional athletes.

The best option- a set of exercises, both special and Eastern practices in particular yoga. Their main goal is to relax tight, stiff muscles, increase the flexibility of all parts of the spine (cervical, thoracic, lumbar).

Stretching exercises

Before homework, you need to understand a few simple rules. It is best to stretch the lumbar and thoracic back while lying on a flat and hard surface or standing on all fours. The study of the cervical region is best done while sitting, although you can stand up. In this case, it is better to hold on to something stable.

After class, you need to relax, lying on something hard, and relax a bit. It is very important in parallel with strengthening the muscles that support the spinal column.

The study of the cervical region

neck pretty vulnerable part spine. The vertebrae here are quite small and fragile, and the muscles are almost always not strong enough. Stretching the cervical spine can be done with the help of gymnastics, which will allow you to immediately solve several problems:

• Will remove muscle spasm.
• Improve blood circulation.
• Increases oxygen supply to the brain.

Cervical exercises:

• Exercise 1. Tilts forward / backward. Vyayama yoga is taken as the basis for all exercises for the neck. Stand up straight (or sit and straighten up), close your knees and feet, put your hands on your knees (zero position). Gently lower your head down, now focus on the vertebrae of the cervical region. Stretch your crown forward, at the same time try to reach your chest with your chin. Return to the zero position and slowly tilt your head back, again focus on the vertebrae of the cervical region, stretch the top of your head, at the same time try to touch the back of your head to the area above the shoulder blades. Take the original posture. Repeat 5 times.
• Exercise 2. Tilts to the right / left. The meaning of the exercise and the technique for its implementation are similar to No. 1. Only you need to tilt your head first to the left, trying to touch the shoulder with your left ear, and then to the right, also trying to reach the shoulder with your ear. Don't raise your shoulders.
• Exercise 3. Stretch the top of your head to the ceiling, at the same time begin to lower your shoulders down, as if stretching the cervical spine.

Working out the chest

This part of the back is the least mobile and least likely to suffer from intervertebral hernias and pinched nerves. However, exercises for stretching the spine will also be useful here if no serious problems are diagnosed:

• Exercise 1. Get on all fours. The arms are parallel to the hips, the head looks forward, the back is straight. The whole pose resembles a coffee table. Now gently bend, make your back a wheel. At the same time, stretch the top of your head down, make a similar effort with your tailbone. Now slowly return to the starting position and bend backwards. Pull the crown up. Exercise well stretches not only the vertebrae of the thoracic region, but also the cervical. Repeat until you get tired. But don't overdo it.
• Exercise 2. Stand up straight, feet shoulder-width apart. Stretch your arms out in front of you. Arch your back with a wheel, stretch your arms, putting your palms forward. Physically feel how the height of the intervertebral discs increases between thoracic vertebrae and muscles relax. Then return to the starting position and relax. To start, repeat 5 times.

Working out the lumbar

The lower back is the most vulnerable part of the back. If no dystrophic changes in the vertebral bodies and intervertebral discs are diagnosed, you can do gymnastics that stretches the lumbar spine:

• Exercise 1. "Do as your cat." Starting position - the pose from exercise 1 for stretching the muscles and ligaments of the thoracic spine. Only in this case, our body will behave differently. Remember the cat. Waking up, she pushes back her back(lumbar back), strenuously stretches with the front paws, lowering the muzzle almost to the ground, then, touching the floor surface with the belly, goes into the “front of the body at the top” position and actively stretches with the hind legs. Then he arches his back like a wheel and dusts himself off. Repeat the actions of the animal. Hold in the “pelvis up” position, try to touch the floor with your face. Then linger in the “head up” position, stretch the top of your head to the ceiling. Arch your back in an arc, pulling your pelvis and head down. Watch your muscles. Return to starting position. Repeat 3 times and relax.
• Exercise 2. Lie down on a flat, firm base. Behind there should be some kind of solid support, which you can grab with your hands. Relax. Grasp the support with your hands and stretch your heels forward, actively bending your fingers towards you. Feel the stretch in the muscles and joints of the lumbar spine.

Here is a gymnastics of just 7 exercises. For healthy spine this will be quite enough to keep it in good condition for many years.

Proper execution this set of exercises - lying or standing on all fours. This is due to the maximum decrease in the load on the back in such positions.

Gymnastics for stretching the back may be recommended by the attending physician for certain diseases of the back. If you do not know the condition of your spine, you should not engage in self-selection of exercises. Sign up for an appointment. He will conduct an examination and prescribe a set of exercises that will help correct the situation.