Exercises for back muscles at displacement of the vertebrae

June 25, 2011

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Excess mobility in any segment of the spine in medicine called displacement of the vertebrae . The disease can occur painlessly and identified only during baseline medical examination, or, conversely, cause severe pain.

Currently displacement of the vertebrae   treated either by surgery or using a specially designed system exercises.

There are a number rules to strengthen and restore the spine:
- Exercise should not cause pain in the back;
- Exercise should be executed slowly and smoothly without jerking;
- All actions must be free of excessive force at the level of joint capabilities.

Sequence exercise is as follows:
- Warm-up.
- Stretch the spine.
- Strengthening of the spine (if the exercises do not cause pain).
- Installation posture.

The beneficial effect on the spine has bracing .
Here are a few options for stretching exercises:

1. Bend one knee and take the buttock. Lie down on his stomach on his knee and forehead touch the floor. Hands pull in front of him and put it on the floor. Relax for a few minutes and repeat 5-7 times. The back will have a pleasant feeling. This exercise will relax the spine and release the pressure from the nerve endings.
2. Get on your knees. Lean forward and place your elbows. On the inhale arches her back, stopping at 3sekundy. On the exhale, arch your back and hold for 3 seconds. Do not let the pain.
3. Starting position as in the previous exercise. Now, in turn, pull the legs back.

Strengthening of the spine

All exercises are performed, accompanied with proper breathing. Breathing through the nose is necessary. It is advisable to train in a special slimming corset . This will speed up the process of rehabilitation. During the exercise vertebrae apart, thereby taking their natural position. Exercise stimulates the growth of cartilage. You will easily be able to "grow" a backbone young at any age.

Variants of exercises to strengthen the spine:

1. "Locomotive" . We have our hands at his sides. Shoulders gradually but slowly perform a circular motion. Breathing must be smooth and easy.
2. Slopes apart. Starting position is standing. Hands pressed to the body. Angling. When tilting the arms are moved along the body, but not detached. Performed 10 times on each side. When tilting exhale when lifting to inhale.
3. Twisting . Back, in addition to thoracic, remains stationary. Hands on shoulders. Rotate the body to the right and to the left. The pelvis remains stationary.

Training of back muscles

This complex of improving gymnastics is aimed at training the muscles of the neck and back, creating one " corset "Spine. But we should remember that the desired effect of exercise is achieved only when it is performed at least 10 seconds, repeating at least 3-4 times.

1. Sit on a stool smoothly. Tilt your head down, then slowly turn it to the left side, then - in the right-hand turns.
2. Starting malting same. Tilt your head down, then turn the head as far as possible in all directions. The main focus of this exercise should be done on the chin up and down.
3. Sit on a stool and even dissolve hands in the parties. Rotate shoulders and arms so that his hands "looked" down, then up.
4. Take exactly stool, fingers concatenate overhead. Pull up the arm. He clasped his hands at a time to pull the hands of one or the other side.
If you throw in the hands over the head hard, then simply describe alternately straightened his arms around the trunk of the great circles.
5. Stand on all fours, fingers forward, elbows slightly bent. Head and back at the same time should be on the same level. Move hips up and down. Try as much as possible, so that during the exercise the chest is not moving (as if you hold on to the back of a glass filled with water).
6. Starting position, as in the previous exercise, except that instead of the floor is necessary to rely on a stool with his hands. Making the pelvis forward and backward movement. In this exercise you strengthen the muscles in the lumbar region.
7. Get up on all fours. Move him to the opposite elbow and knee towards each other. Then, straightening pull them apart. Try to keep your back straight and do not rock the torso.
8. Get up on all fours. In turn rely on the hand and the opposite knee. Other limb at this time to relax, lightly holding on weight. The rate for the exercise mode select normal walk.
9. Get up on all fours. Straightening your right leg extended to the side, while the right hand to pull in the opposite direction. Then do the exercises with the left limbs.
10. Sit on a stool smoothly. Tilt your head forward and turning to one side to fix the arm in this position. Then repeat in the other direction.