Exercises with a stick for the back for scoliosis. Scoliosis. A set of exercises that will help restore slender posture. Extension of kyphosis. Active gymnastics for thoracic kyphosis

Physical therapy is prescribed for many pathologies of the musculoskeletal system, including scoliosis. Correctly composed sets of exercises, selected according to the stage of the disease, help to avoid the progression of this pathology and reduce the overall load on the patient’s spinal column and internal organs. That is why exercise therapy for scoliosis, manual therapy, physiotherapy and conservative pharmacological treatment form the basis in the fight against this disease.

It is worth noting that physical therapy can be used at any stage of scoliosis, but the greatest effect can be achieved if you start classes in the initial forms of this disease. A set of physical therapy exercises, massage, gymnastics and certain sports (for example, swimming) strengthen the back muscles and form a strong muscle corset, which helps stabilize the spine, correct its deformations, improve posture and prevent the occurrence of functional and organic damage to internal organs.

It is important to correctly combine physical therapy with other posture correction techniques. Thus, it has been proven that traditional treatment methods and exercise therapy, massage, and non-traditional segmental manual influence on the spine can effectively eliminate initial forms of postural defects - such treatment is especially indicated for patients during periods of active growth of the body.

When selecting individual exercises, you need to remember that you must take into account the form of scoliosis, as well as the individual characteristics of the clinical picture for each patient, so you should not independently create a complex of exercise therapy for scoliosis and self-medicate at home without first consulting an orthopedic doctor. This can only complicate the course of the disease and provoke its active progression, since incorrect selection of the intensity of stretching or mobilization of the spine can provoke a fairly rapid progression of scoliosis due to disruption of compensatory processes in the spinal column. Only the correct use of physical therapy for scoliosis can have a positive effect on the course of this pathology. When using various exercises for scoliosis, you must remember that they can be symmetrical and asymmetrical.

Regardless of the choice of a set of exercises, when treating scoliosis for optimal posture correction, it is worth knowing that with their help you can eliminate only the functional type of spinal curvature. In case of structural and organic changes in the vertebrae, when there is a stable component of the curvature, correction of the deformity cannot be eliminated in this way.

It must be said that you can independently perform only basic symmetrical exercises that are included in the main exercise therapy classes for scoliosis of the 1st degree with minor spinal deformities, since such exercises have a minimal loading effect on the spinal column, which reduces the likelihood of their incorrect implementation and negative impact on the pathogenesis of the disease. A characteristic feature of symmetrical exercises is that they are able to have a different effect on the symmetrical back muscles, which contract incorrectly due to poor posture due to scoliosis. At the same time, weaker muscles are subject to greater stress and are trained more intensively than strong muscles, which determines the formation of a correct and balanced muscle corset that supports the spine in the correct position.

Basic set of therapeutic exercises for scoliosis

The basic set of physical therapy exercises consists of exercises that have a corrective nature and a strengthening effect on the muscles of the torso, and those that carry out dosed traction of the spine, which helps to obtain correct posture. Among the basic rules that should be followed when engaging in physical therapy for scoliosis, when performing any exercises, are:

you need to start with a minimum load, which should increase gradually;
the dosage of exercises should be carried out taking into account the patient’s well-being;
It is allowed to use only passive traction of the spine, so you should not hang on the crossbar - such an exercise can cause irreparable harm to the body;
exclusion of all exercises that are aimed at increasing the flexibility of the spine and include vertical rotation of the torso is an important task of the exercises used.

It is imperative to alternate exercises that work the muscles of the shoulder girdle and arms with exercises that predetermine the load on the leg muscles.

Basic rules for performing basic exercises

Basic exercises for scoliosis should include a warm-up, main and final parts. While warming up, it is important to try to maintain good posture. To do this, you can stand against the wall, touching it with your heels, shin muscles and buttocks, then take 2 steps forward, maintaining correct posture. It is important to breathe without delay.

Then you should place your feet shoulder-width apart, raise your arms up, inhale, stretch and lower your arms, exhaling as you do so. It is also important to maintain correct posture. To warm up, you can use circular movements of the shoulders, bending the legs at the knee joint while simultaneously drawing them towards the stomach, bending the torso forward with outstretched arms.

You can also use simple squats, which should be performed at a slow pace, which is important when using exercises - another kind of exercise therapy for scoliosis in children, in people with shallow breathing is undesirable, since too intense squats can provoke dizziness, headache, tachycardia and deterioration of well-being. The main section should include a list of exercises, which are compiled by an experienced doctor - a specialist in posture correction. They depend on the degree of curvature of the spine and the anatomical and physiological characteristics of the patient. In this case, special attention should be paid to the correct execution of the selected exercises, compliance with their sequence and systematic training.

The final part in most cases involves walking on your toes and heels, as well as walking with a hip lift or “overwhelming” shin.

Exercises for s-shaped scoliosis

Exercise therapy for this type of scoliosis is aimed at correcting spinal deformities in the thoracic and lumbar region, as well as strengthening the paravertebral and latissimus dorsi muscles. For this type of scoliosis, the following exercises are used:

Sit on a bench, hands behind your head. Turn the shoulder girdle to the left side so that a right angle is formed and the legs remain motionless (the so-called “twisting” of the spine). Then you need to lie down so that your shoulder blades are placed on the edge of the bench. Lean over the edge of the bench and hang, relaxed, and also carry out rolling movements at an angle of 30 ° up and down.
Lie on the bench with your stomach down so that the edge of the bench is near your waist, with your hands behind your head. Bend down until a right angle is formed, and then straighten as much as possible. If such exercises are easy, you can perform them with a small load (up to 3 kg).
Simple pull-ups on the bar.

Features of selection of exercises

It must be said that exercises are selected taking into account the characteristics of scoliosis.

For example, exercise therapy for thoracic scoliosis and spinal curvature in the lumbar region should be aimed at compensating for the distortion and developing the necessary muscles, which will stabilize the spine in the correct position. The recommended method of exercise therapy and the selection of exercises completely depend on the stage of scoliosis.

When compiling a set of exercises for grade 2 scoliosis, all exercises should be aimed not only at achieving spinal stability, but also at correcting the existing deformity. The gymnastics used in this case are aimed at strengthening the main muscle groups that support the spine.

Exercise therapy for left-sided scoliosis is often aimed at balance training and is based on tilting the body to the left. It is worth noting that right-sided scoliosis develops more often. In case of right-sided scoliosis, additional correction techniques are aimed at eliminating the unilateral deviation of the spine from the normal axis, as well as strengthening the muscle corset, which helps to effectively stabilize the spine and prevent the progression of the disease.

For grade 3 scoliosis, treatment methods should be aimed not only at eliminating severe deformities, but also at improving the physical development of patients, including the use of general strengthening exercises, and not just corrective exercises.

It must be said that treatment of scoliosis should be comprehensive and carried out under the supervision of an experienced vertebrologist.

P.S. In the video below you can see how yoga helps in the treatment of scoliosis:

Kyphosis: symptoms and causes, treatment methods and degrees, photos

Kyphosis is a curvature of the spine that occurs in the anterior-posterior plane (the curvature turns backward). In the human body there are physiological kyphosis, and there are those that are considered a sign of pathology.

Causes of kyphosis
Kyphosis: symptoms and signs
Consequences and complications of kyphosis
Thoracic kyphosis
Cervical kyphosis
Lumbar kyphosis
Physiological kyphosis
Treatment of kyphosis
Treatment of thoracic kyphosis
Treatment of cervical kyphosis
Treatment of lumbar kyphosis
Exercises for kyphosis
Exercises for the treatment of thoracic kyphosis.
Exercises for the treatment of lumbar kyphosis
Exercises for the treatment of cervical kyphosis
Prevention

Causes of kyphosis

In medicine, kyphosis is usually divided into types not only by the location of the curvature, but also by the reasons that led to the formation of this curvature. A large number of factors can affect human posture, ranging from abnormal intrauterine development to diseases and injuries suffered after birth.

Congenital kyphosis often develops due to the abnormal structure of the vertebrae, incorrect division of the spine into sections, and a combination of scoliosis and lordosis.

If a person develops muscle paralysis as a result of a previous illness, kyphosis may also develop. The following diseases can cause spinal pathology:

polio;
dystrophy of muscle tissue, etc.

Curvature of the spine in the anterior-posterior plane is a frequent accompaniment of spinal fracture or damage to the vertebrae. Osteoporosis and overload of the spinal column can contribute to injuries.

If a person has recently undergone surgery on the spinal column, kyphosis may develop after surgery either due to an incorrect approach to stabilizing the spine, or because the patient neglected the doctor’s recommendations during the rehabilitation period.

Kyphosis is often diagnosed in people suffering from osteoporosis and other degenerative diseases. In these cases, not only the bone structures of the spine suffer, but also the muscular-ligamentous frame.

Another common reason for the development of pathology is old age. Most often women face this problem.

Softening of the bones due to a lack of vitamin D is also a common cause of kyphosis. Other triggers may include:

past infectious and non-infectious diseases;
spondylitis;
tumor neoplasms.

Most of the factors leading to the development of kyphosis, with timely and rational treatment, cannot affect posture.

Kyphosis: symptoms and signs

Uninformed patients believe that the main manifestation of kyphosis is a visible change in posture in the form of stooping or hunchback. This opinion is wrong. A change in the shape of the spinal column leads to a number of additional pathological changes in the body:

the volume of the chest becomes smaller;
the diaphragm lowers, causing it to put pressure on the internal organs;
internal organs, being under pressure from the diaphragm, begin to work worse.

The more pronounced the kyphosis, the faster it will be joined by a curvature of the cervical spine in the form of hyperlordosis.

Due to changes in the physiological structure of the spine, faster aging of the vertebrae, displacement and deformation of the intervertebral discs occur. Such changes lead to the depreciation and functional properties of the spine suffering, and improper redistribution of the load occurs.

If the twisting process pinches the spinal cord structures or the arteries that supply the brain structures, you may experience neurological symptoms. Neurological symptoms of spinal curvature most often manifest themselves in numbness of the limbs, pain, and poor circulation.

Patients' complaints can vary significantly depending on in which part of the spine kyphosis has developed. The classic clinical picture, in which there is still no damage to the internal organs, is rather meager. The following symptoms are noteworthy:

the presence of stoop or, if the curvature is advanced, hunchback;
complaints of pain along the spine;
rapid fatigue in cases where additional stress is placed on the spine (prolonged standing or sitting position);
complaints of constrained movements in the spinal column;
numbness in the back and legs;
“pins and needles” on the lower extremities;
inability to raise the head up or significant difficulties in performing this action.

Symptoms of damage to internal organs vary depending on what form the patient has developed.

Consequences and complications of kyphosis

Kyphosis in an advanced stage is perceived as a dangerous disease, since it affects not only the spine, but also the nearest internal organs. Complications of the pathology include the following conditions:

development of paresis or paralysis in one or both lower extremities;
urinary incontinence;
secondary meningitis;
osteochondrosis and other degenerative pathologies;
the appearance of intervertebral hernias;
development of coronary heart disease at a young age (high risk of myocardial infarction).

In addition to systemic complications, the disease also leaves its mark on a person’s character, since it is a pathology accompanied by pain and not hidden from prying eyes. Because of this, patients often develop psychological discomfort.

Knowledge about the dangers of kyphosis is important for timely diagnosis of pathology and greater patient susceptibility to treatment.

Thoracic kyphosis

Curvature of the spine in the chest area is the most common form. With this form, the thoracic vertebrae are involved in the pathological process, starting from 4 to 10.

Patients with thoracic kyphosis will initially complain of pain in the back, as well as increased fatigue. If any nerve is pinched during the curvature, then complaints of pain and fatigue will be joined by complaints of muscle weakness and numbness of the limbs. Often, in the case of pinching, the symptom of “pins and needles” also develops.

There are three stages of development of thoracic kyphosis:

I degree (mild) – the angle of curvature forward is on average 30-40 degrees;
II degree (medium) – the angle of curvature is more than 40 degrees, but less than 60;
III degree (severe) – the angle of curvature exceeds 60 degrees.

A change in the curvature of the spine in the chest area leads not only to pain in the spine itself, but also to deformation of the chest, which affects the condition of the lungs and heart. The chest becomes narrower, the lungs are in a constrained state and cannot fully expand when inhaling air. Such a change in the pulmonary system leads not only to hypoxia, but also to frequent diseases of the respiratory system, which are difficult to treat.

Due to a decrease in the volume of the chest, the heart also loses the ability to fully contract, which is why symptoms of circulatory failure appear, and hypoxia (lack of oxygen) only intensifies. Often patients with thoracic kyphosis suffer from increased blood pressure.

Due to the displacement of the diaphragm, changes in the functioning of organs located in the abdominal cavity are also noted. May be observed:

constipation;
intestinal obstruction;
uncontrolled urination;
decreased appetite;
belching.

Cervical kyphosis

In a healthy person, the cervical spine has physiological lordosis (a curve with the convex part facing forward). Due to physiological lordosis, the cervical spine is not susceptible to disease in the full sense of the word. Kyphosis can be considered a condition in which the normal angle of curvature of the neck decreases and a flattening of lordosis occurs.

Cervical kyphosis is also divided into three degrees depending on the angle of curvature:

I degree (mild, minimal) – the angle of curvature does not deviate from the norm by more than 30 degrees;
II degree (medium) – the angle of curvature does not deviate from the norm by more than 30-60 degrees;
III degree (severe) – the angle of curvature is 60 degrees or more.

Cervical kyphosis is usually accompanied by the following set of complaints:

pain in the head and neck (mostly the back of the head suffers);
muscle spasms;
feeling of discomfort;
decrease in physical activity;
attacks of dizziness;
sudden changes in blood pressure;
decreased range of motion in the upper spinal column;
decreased vision and hearing;
changes in the sensitivity of the lower jaw and occipital region.

Self-diagnosis of cervical kyphosis is quite difficult due to the fact that during its development there are no obvious changes in the patient’s appearance. If a set of symptoms appears, it is recommended to consult a doctor. In some cases, a hump may develop in the neck if the spinous processes of the vertebrae are too far forward, but this is rare.

In severely advanced disease, the spinal roots are often pinched, which leads to disturbances in the respiratory and circulatory systems. The patient in this case complains of attacks of shortness of breath even at rest, frequent infectious pulmonary diseases, arrhythmias, and surges in blood pressure.

Lumbar kyphosis

What occurs is not the formation of a curvature by bending backwards, but a smoothing of the normal lordosis, a change in the degree of its bending forward. First of all, the thoracic vertebrae suffer from this pathology, but in addition to them, as the disease progresses, the 11th and 12th thoracic vertebrae can be affected.

There are three degrees of lumbar kyphosis:

I degree – deviation from the norm no more than 30 degrees;
II degree – deviation from the norm from 30 to 60 degrees;
III – deviation from the norm of 60 degrees or more.

Patients with lumbar kyphosis usually consult a doctor with the following complaints:

the appearance of lower back pain;
irradiation of pain to the buttocks and lower extremities;
changes in the sensitivity of the lower extremities, their numbness;
attacks of intercostal neuralgia;
sexual dysfunctions;
urinary disorders and fecal incontinence;
development of a hump in the lumbar region.

A characteristic feature of lumbar kyphosis is not the constant presence of symptoms, but their periodic occurrence, which is often combined with symptoms indicating pinching of the nerve trunk.

Physiological kyphosis

A normally developed spinal column has two physiological kyphosis, located in the thoracic and sacral regions. Thoracic physiological kyphosis develops in children by the age of 7-8 years, and sacral kyphosis develops at puberty.

The normal angle of curvature in the case of physiological kyphosis does not exceed 30 degrees. If the curvatures are stronger, then they speak of pathology.

Physiological kyphosis, which does not need correction, gives the spine elasticity and mobility, and also allows it to withstand enormous loads.

Treatment of kyphosis

Treatment of kyphosis should be carried out comprehensively and fully. The type of curvature that has developed cannot be ignored, since treatment methods may vary.

Treatment of thoracic kyphosis

At the initial stages of disease development, it is recommended to give preference to conservative intervention.

Patients are recommended to use medications rich in calcium and magnesium, and vitamin complexes. Be sure to prescribe ointments or creams that have an analgesic effect (mainly warming), as well as NSAID-based oral medications that can relieve pain.

It is advisable to include exercise therapy, massage, manual therapy, and swimming in the list of therapeutic activities. The patient is recommended to change the mattress to an orthopedic one and use special corsets and bandages to maintain posture.

It is important to eliminate spasms of the muscular system and restore normal metabolic processes in the tissues of the spine.

Treatment of cervical kyphosis

The basic principles of treating cervical kyphosis are similar to those used to treat the thoracic form of the disease. Treatment should be comprehensive, including not only medications, but also exercise therapy, manual therapy, and massage.

The first and second degrees of kyphosis can be easily corrected using manual therapy techniques. Manual therapy can relieve pain symptoms and relieve muscle spasms.

Treatment of lumbar kyphosis

Lumbar kyphosis responds well to treatment at any stage of the disease.

At the second stage of the disease, manual therapy, osteopathy and spinal traction are widely used. The third stage of the disease is the most difficult to treat, which requires not only careful selection of adequate methods, but also the desire of the patient himself to be treated.

It is important to remember that if conservative methods do not produce effects, you can resort to surgical intervention. Doctors try to give preference to conservative treatment, since spinal surgery is associated with a high risk of developing various complications.

There are two main methods of surgical intervention:

Method

Providing access to the pathology area

Progress of the intervention

Efficiency

Osteotomy accompanied by plastic surgery (crossing the bone and correcting the site of deformity)

Types of dissection:

front;
rear;
combined.

The choice of type is made depending on the characteristics of the curvature.

The operation begins with an incision into the problem areas of the spine and correction of their shape. Then it is fixed in the correct position. The cracks are filled with donor or artificial materials. The spine is stabilized using screws or plates.

The method is considered quite effective in advanced cases of the disease.

Kyphoplasty is a minimally invasive surgical intervention.

Access is provided using endoscopic equipment or through small tissue incisions.

During the operation, a special capsule is used, which, when inflated, is capable of copying the shape of the spinal defect. After injection, the capsule cavity is filled with a special solution, which keeps the spine in the correct shape and prevents it from further deteriorating.

The method has proven itself well when it is necessary to correct mild defects after injuries.

Exercises for kyphosis

Specially selected exercises, if performed systematically and fully, can correct kyphosis in children and adolescents. For adults, they correct posture to a significant extent, but cannot fully influence it, since the spinal column has already passed the stage of formation.

Now there are a large number of sets of exercises that are recommended to be selected together with a physical therapy specialist. The recommended exercises for each type of kyphosis vary.

Exercises for the treatment of thoracic kyphosis.

A mandatory element of the lesson is a gymnastic stick.

You need to stand with your feet shoulder-width apart. The gymnastic stick is placed behind the back and pressed against the shoulder blades, trying to straighten the shoulders as much as possible. Do squats so that you exhale when you squat, and inhale when you lift.
The position does not change. It is necessary to raise your arms above your head while inhaling, and lower them as you exhale.
The position does not change. The stick is placed behind the shoulder blades and pressed, trying to straighten the shoulders as much as possible. Raise your arms with your head thrown back as you inhale and return to the starting position as you exhale.
You need to lie flat on your back with your arms along your body. Then, resting your palms on the floor, raise the pelvis and chest as far as flexibility allows while inhaling. As you exhale, return to the starting position.
You need to lie on your stomach and place the stick behind your shoulders, holding it in the required position with your hands. Then you need to bend your back, pulling your head back and your spinal column up and hold in this position for several seconds. Breathing doesn't matter.
You need to lie on your back and relax. After relaxation occurs, the arms are moved behind the head; in this position, you need to stretch your whole body and freeze for a few seconds. Breathing doesn't matter.
You need to stand with your legs slightly apart, and put your hands on the back of your head, clasping your hands together. After this, while inhaling, stand on your toes, spreading your arms to the sides, and while exhaling, take the starting position.
You need to get on all fours, the main supporting points should be your hands and knees. Then you need to slightly raise your head and spread your arms at the elbows to the sides. Afterwards, in the chest area, you need to bend down to the floor as much as possible and walk in this position for 35-40 steps.

Exercises for the treatment of lumbar kyphosis

You need to lie on your back, on a hard surface and raise your arms, stretching them out. Then they stretch their arms up and their toes down, holding this position for half a minute. Then, without bending the legs at the knee joints, they stretch their heels down and their toes towards themselves. The movement is performed alternately with each leg for half a minute.
Extend your arms to the side, and bend your legs at the knee joint. Then the head is turned to the right, and the legs are lowered to the left, trying to touch the floor with them. For convenience, you can slightly move your pelvis to the right. After 10-15 seconds the position is changed.
They pull their legs to their chest, clasping them with their arms, and then try to reach their knees with their head. Everything is done while lying on your back.
It is necessary to bend your legs at the knee joints, and then spread them, leaving only the areas of the feet in contact. As you inhale, leaning on your hands, lift your pelvis and thoracic spine and freeze in this position for a few seconds. As you exhale, relax and return to your starting position.

Exercises for the treatment of cervical kyphosis

They sit on a chair with a straight back, after which they try to lower their shoulders as low as possible and, on the contrary, pull the top of their head up. As soon as the movement is consolidated, move your head back and forth (you shouldn’t throw your head back too much).
Sitting on a chair, tilt your head from one side to the other.
Sitting on a chair, press your palms to your forehead. After this, as you exhale, press with your forehead into the area of your palms, and with your palms onto your forehead, creating resistance. It is important to keep your neck level during this exercise. The creation of resistance should occur with inhalation, and relaxation with exhalation.
Place one of your palms on your temple and perform the same steps as in the previous paragraph. After inhaling, relax, exhale and repeat the exercise on the opposite side.

any exercise is repeated several times in a row;
It is recommended to do exercises with a load on all departments to keep the spine in good shape;
if it is too difficult to fully perform the complex every day, repeat it regularly with an interval of one day and increase the load gradually;
You cannot force yourself to do exercises, it is better to do a little less of those exercises that are difficult and a little more of those that are easier, while not forgetting to increase the load gradually;
any exercise should be done on a hard surface, especially when it comes to exercises from a lying position.

Prevention

The basis for the prevention of kyphosis is uniform and competent loads on the muscular systems of the back and abdominals, as well as self-control of correct posture.

Swimming has a good effect in controlling posture, so swimming in the sea, rivers or pools will serve as a good preventive measure.

form functionally correct posture;
keep the spinal column in the correct position, preventing it from deforming;
maintain the spinal column after injuries, operations and other pathological influences.

It is important to choose the correct corset size. To do this, the height of the child or adult, as well as the volume of the chest, are measured. The size is selected in accordance with the table, which is in the descriptions for each type of corset. If you cannot find the perfect size, it is recommended to choose a larger corset.

It is also necessary to pay attention to the fabric from which the corset is made. They prefer elastic material with a cotton lining, which will touch the body.

Kyphosis is a serious pathology of the spinal column, which develops slowly, but in the final stages of development causes a lot of inconvenience to patients. It is necessary to correct changes in posture in a timely and complete manner, without neglecting complex treatment.

Patients with kyphosis should be prepared for the fact that they will not be able to get rid of the disease in a short time. Treatment must be long-term and systematic, only then can results be expected from it.

Useful articles:

Nowadays, scoliosis in children and adolescents is quite common; as a rule, it is associated with rapid growth. In young patients, the disease is completely curable, since the children's spine has not yet fully formed.

Today, there are many ways to get rid of the pathology, but the final result still depends on the age at which the curvature was diagnosed and how timely therapy was started.

Also, a lot depends on the patient himself, on how carefully he follows all the doctor’s recommendations.

The importance and goals of physical therapy

Do not underestimate the importance of physical therapy; it can help you:

eliminate excessive stress on the spinal column;
strengthen the back muscles;
remove imbalance of the muscular-ligamentous apparatus;
correct posture;
improve the general well-being of the patient.

Features of exercises for children

A complex of exercise therapy for the back for scoliosis in children should differ from adult exercises, primarily in its simplicity. For preschool children, conduct classes in a playful way with musical accompaniment.

Physical education classes should not be too long. The duration of one exercise therapy session for children under 7 years old should not exceed 20 minutes.

All exercises to correct scoliosis must be performed slowly, while correctly and strongly straining all the muscles.

To stretch the spinal column, it is better to exercise on a fitball. You should not perform exercises on the horizontal bar for this purpose. The increase in load should be gradual.

It is better to practice in a well-ventilated area with mirrors. To perform exercises while lying down, you will need a mat.

Before starting classes, you need to consult with a specialist. Even if the child has the first stage of scoliosis. In this case, the specialist will prescribe a basic complex of exercise therapy.

Basic set of exercises

The initial set of exercises for grade 1 scoliosis includes the following parts:

warm-up;
exercises, IP - lying on your back;
exercises, initial position - lying on your stomach;
exercises, IP - standing, - you need to rest between exercises in the starting position, that is, if the exercise is done lying on your back, then you need to rest in the same position.

The lesson begins with unloading the spinal column. Get into a knee-elbow position and walk for at least 2-3 minutes.

Exercises performed while lying on your back

These exercises help strengthen your abdominal muscles:

Exercises while lying on your stomach

Exercises lying on your stomach help strengthen your back muscles:

Spinal traction. Lying on your stomach, stretch your lower and upper limbs. Do the exercise 4 times for 15 seconds.
"Swimming". Lying on your stomach, lower limbs straight, head resting on the back of your palms. Bend at the waist, simultaneously raise your head, upper torso, upper and lower limbs. In this position, perform movements reminiscent of breaststroke swimming.
Lying on your stomach, your head is on the outside of your hand, your lower limbs are extended. Make horizontal and vertical swings with them, while making sure that your hips are lifted off the floor.
Hold. The starting position is the same as in the exercise above. Raise your head, upper torso and limbs at the same time. Bring the lower limbs together, spread the upper limbs to the sides, palms facing up. Stay in the position for a quarter of a minute. Do it 4 times. The break between exercises is 10 seconds.

Working in a standing position

Standing exercises:

Rotation of hands. Stand straight, spread your elbows to the sides, place the pads of your fingers on your shoulders. Perform rotational movements with your arms backwards. It is important that the range of motion is not too large.
Squats. Stand up straight, spread your upper limbs to the sides, palms facing up. Stand on your toes, then squat, then back on your toes and take the original position. Do 5-10 squats slowly.

Exercise therapy for stage 2 of the disease

Only a specialist should select exercises for grade 2 scoliosis.

You can perform simple exercises at home that will strengthen your muscles and prepare them for further physical activity:

Lean your back against the wall and slowly lower yourself until your knees form a right angle. Stay in this position for several seconds.
Lying on your back. One leg is straight, lying on the floor, the second is raised up and forms a 90-degree angle with the body.
Lying on your back, lower limbs bent at the knee joints. You need to reach your forehead with your knees.
Get on all fours, round your back, then return to the starting position. This exercise will help strengthen your back muscles.
To stretch the muscles of the upper body: sit on your knees, pressing your heels towards your buttocks. Stretch your upper limbs forward and try to reach the floor surface with your chest and shoulder girdle.

Gymnastics for lumbar curvature

The following exercises for correcting scoliosis of the lumbar spine are suitable for children to perform at home:

Starting position: sitting on your knees, heels pressed to your buttocks, hands on your knees. After inhaling, bend at the waist, the thoracic region should not be mobile. As you exhale, exhale and bend over.
Lying on your left side on the edge of the bed. The left leg is straight, the right leg is bent at the knee and its toe touches the popliteal dimple of the left lower limb. The left hand touches the bent knee of the right leg, and the right hand is extended to the side. Then inhale and turn your head to the right as much as possible. Stay in this position for several seconds.
To work the lower part of the lumbar region, place the upper leg not in the popliteal dimple, but at the heel tendon. Do everything else exactly as in the previous exercise.

Exercises for thoracic pathologies

For thoracic scoliosis, the following complex of exercise therapy is performed:

Exercises for cervical curvature

The following exercises are suitable for a child with cervical scoliosis:

tilting the head left and right;
standing straight, lower your head forward and then throw it back;
standing straight, raise and lower your shoulder girdle with your arms along your body.

How to stretch with right-sided scoliosis

You can do the following exercises at home:

Move the right upper limb back and lift the left one up.
Exercise "pump". Standing straight, the right hand slides down the body, and the left moves in the opposite direction to the shoulder girdle.
Lying on your stomach, arch your back, while raising your left arm up.
You need a special slanted seat, with one edge lower than the other. Sitting on it, bend to the right.

For left-sided scoliosis, do all the same exercises in a mirror image. These are the simplest exercises that, if performed regularly, are quite effective.

Sports and scoliosis

Playing sports with scoliosis is permissible only after consulting a doctor.

In particular, the following are prohibited:

If you have a curvature of the spine, you should avoid asymmetrical physical activities such as boxing, tennis and fencing.
Certain sports, for example, wrestling, high jumping, weightlifting, involve excessive stress on the spinal column.
Badminton, tennis, and golf are contraindicated due to sharp turns.
Cycling can provoke the development of kyphosis, since the low handlebars cause the back to be constantly bent.
Gymnastics, rugby, football, and hockey are dangerous in terms of spinal injuries.

But the best sports are skiing, running and swimming. Especially breaststroke swimming. You can swim either on your back or on your stomach. It is useful to simply lie on the water; it relaxes the spine.

It must be remembered that with a 3rd degree curvature of the spine, a specialist may allow sports activities; with 4th stage of the pathology, sports are contraindicated.

Preventive actions

To prevent curvature of the spine, it is useful to exercise in the pool, ski, both with and without poles, run, and hike.

Basic exercises that are performed during the initial stage of scoliosis are also effective for its prevention.

When diagnosing scoliosis, it is advisable to consult a specialist and, under his supervision, perform a complex of exercise therapy. At home, you are allowed to perform the simplest exercises, but even if you do them constantly, the results will not be long in coming.

Exercise for scoliosis is an integral part of a complex of treatment procedures used for pathology. Its objectives are aimed at eliminating muscle imbalances, developing correct posture in the child, and strengthening the ligamentous-muscular system.

General principles of implementation

During any gymnastics in the treatment of spinal curvature, important principles should be observed:

Control your breathing. Any upward movement should be carried out while inhaling, and downward while exhaling;
Perform the exercises slowly and smoothly. There should be no sudden jerks;
When practicing on the horizontal bar, it is important to maintain the correct grip. It should be reliable, but not cause pain.

There is a whole breathing technique when performing physical therapy for the purpose of treating lateral deformities of degrees 1, 2 and 3 according to Katharina Schroth. It is aimed at normalizing breathing and eliminating chest deformation that occurs with scoliosis. Schroth opposes strength exercises without normalizing the function of external respiration, since such an approach will reduce the reserve capacity of the lungs.

Exercise for frontal curvature of the spine of 1st and 2nd degree in children allows you to completely eliminate the pathological scoliotic arch. Daily exercise in strict accordance with the recommendations of doctors allows you to:

Improve posture;
Strengthen the muscles that support the spine;
Train the functions of external respiration;
Strengthen other body systems;
Correct spinal deformity.

Among therapeutic gymnastics, there are complexes for home performance, “working exercises” and sets of measures for spinal traction.

Exercises to strengthen your back muscles at home:

Raise your arms up and out to the sides while standing. This exercise helps normalize the tone of the upper pectoral muscles and prevent curvature in the thoracic region;
Regularly bend backwards, forwards and to the sides, which will increase the elasticity of the spinal column and strengthen the abdominal muscles. At the same time, the functionality of the abdominal organs will also be normalized;
If possible, squat as often as possible without lifting your heels off the floor. Exercise will strengthen the muscles of the lower extremities;
Get on all fours and extend your arm and leg on one side. Then do a similar exercise on the other side;
Stretch your arms along your body while lying on your back. Then lift them up, fix them for 10 seconds and lower them slowly down;
Bring your hands together at the back of your head while lying on your back. At the same time, spread your elbows to the sides and bring them back.

We use the wall bars

Exercises for the back with a lateral curvature of the spine on the wall bars allow you to straighten the vertical axis and thus prevent an increase in the scoliotic curve.

Gymnastics on the wall bars for lateral curvature of the spinal axis:

A simple hang on the wall bars allows you to straighten the spinal column and stretch the muscular frame of the back. This exercise can be performed for scoliosis of 1st and 2nd degree. Hang on the bar for about 30 seconds and then you can proceed to step 2.
Perform leg abductions slowly in different directions. In this case, movements should not be performed abruptly to prevent injury;
To strengthen your back, hang from a bar and slowly rock to the sides. After some time, begin smooth twisting;
Grab the bar, but place your hands shoulder-width apart. Bring your legs together, but keep your toes pointed together. Slowly pull yourself up 1-2 times in this position.

Exercises on the wall bars have a beneficial effect not only on the spine with 1st or 2nd degree curvature, but also normalizes the functionality of other organs.

Strengthening the back muscles on the horizontal bar

In case of lateral curvature of the spinal column in children, correct pulling up on the horizontal bar is very effective, as it allows you to increase the distance between the vertebrae, which eliminates pain due to compression of nerve fibers.

The horizontal bar helps normalize posture and straighten the spine. It acts against the underlying pathological forces that cause the formation of a scoliotic curve.

In specialized rehabilitation centers, entire gymnastics complexes have been created for frontal deformation of the vertical axis of the body of 1st and 2nd degrees using a horizontal bar.

Useful types of pull-ups for spinal deformities:

With a narrow grip. This position allows you to pump up the upper back muscles (biceps, forearms and chest muscles). To perform it, place your hands at a distance of no more than 30 cm from each other and perform pull-ups;
Wide grip. This exercise is quite difficult, but effective. It provides a complex load on the upper limbs and chest muscles. To do this, grab the bar with your palms facing away from you. Place your hands shoulder-width apart. Try to pull yourself up so that your chest touches the bar. When you reach the top, pause for 1 second;
Pull-ups by the head. This method is used only for scoliosis of 1 degree. It allows you to train the muscular corset of the back, but with severe deformation it disrupts the anatomical structure of the thoracic region, contributing to the progression of the pathology. Some doctors generally oppose its use for severe frontal curvature of the spinal axis. It can also cause serious injuries if you have problems with your shoulder joints;
Medium reverse grip. Grasp the bar with your palms, the distance between them should be equal to shoulder width. Pull your shoulders back as you pull up.

Thus, with the help of exercises, you can effectively strengthen the muscular frame of the back and reduce the size of the pathological scoliotic curve. All exercises must be agreed with your doctor. Please note that some physical therapists are against active strength training without the patient's ability to breathe properly.

Exercises for spinal osteochondrosis: types, benefits, results

The disease osteochondrosis is characterized by a chronic and constantly progressive course. In this condition, the sick person experiences severe damage to the cartilaginous structures, as well as the vertebral discs. Men and women of different ages are susceptible to this pathology, but most often osteochondrosis is diagnosed in patients after thirty-five years of age.

Remember! The human spine is susceptible to a fairly wide range of various pathologies, but it is osteochondrosis that most often provokes constant back pain in patients, which can be aching, shooting or stabbing in nature.

Development of the disease

Before considering the main exercises for the spine with osteochondrosis, it is important to understand how this disease develops and what provokes it. Thus, the main reasons for this pathology are:

Spinal curvature that was not corrected in a timely manner.
Individual propensity of a person to diseases of the spine.
Suffered spinal injuries that triggered the process of destruction of cartilage tissue.
Congenital anomalies of the structure of the vertebrae.
Severe metabolic disturbances.
Overweight person.
Chemical negative influence.
Constant tension in the back, which occurs during sports activities or hard work.

Important! At increased risk for the development of osteochondrosis are vehicle drivers, programmers and office workers who lead a sedentary lifestyle. That is why such people should be extremely attentive to their health and consult a doctor at the first signs of back pain.

In addition, the following factors are identified that increase the likelihood of this disease:

abuse of strong alcoholic drinks;
smoking;
unbalanced diet, in which the body does not receive all the nutrients it needs;
using shoes with heels, as well as wearing models that are too tight;
absence of any sports activities;
severe hypothermia of the body;
chronic state of stress.

Types and manifestations of the disease

It should immediately be noted that therapeutic exercises for osteochondrosis are selected taking into account the specific type of disease. In turn, this pathology has the following varieties:

View	Peculiarities	Symptoms
Lumbar osteochondrosis	This is the most common type of disease, which develops due to heavy load on the lumbar area. In the absence of timely treatment, this type of disease can contribute to the development of intervertebral hernia.	manifests itself as frequent aching pain in the lower back, weakness in the back, pain in the sacrum and legs. Stiffness when bending over and deterioration in the sensitivity of the limbs may also occur.
Cervical osteochondrosis	This form of the disease usually develops in people who work at a computer for a long time. At the same time, the muscle structures of the neck will be weakened, so even minimal load on the neck can provoke a serious displacement of small vertebrae	very often the disease provokes chronic pain in the head, shoulders and chest. When turning the head, the patient may feel dizzy. It is also common to experience tinnitus, blurred vision, crunching and pain in the neck.
Thoracic osteochondrosis	Untreated scoliosis can provoke this form of the disease. Unfortunately, this type of pathology is very difficult to identify, because its symptoms are often very similar to other manifestations of diseases	This form of the disease can cause pain when inhaling and bending, as well as physical stress. In this condition, a person may experience pain while walking and a feeling of numbness in the legs.

Features of treatment

This disease can be treated with traditional medications and a number of physiotherapeutic procedures. At the same time, a mandatory measure for such a diagnosis is therapeutic exercises for spinal osteochondrosis, since it is with its help that a person’s normal motor function is restored.

Moreover, a properly selected set of exercises for spinal osteochondrosis will help achieve the following treatment results:

General strengthening of the structures of the spine, due to which its “muscular frame” will become less susceptible to destruction.
Physical therapy for spinal osteochondrosis will help to evenly distribute the load across all three zones of a person’s back.
Elimination of salt deposits in the interarticular spaces that hinder movement.
Preventing injury to intervertebral discs during physical activity.
Improving blood circulation, as well as the general functioning of the patient’s internal organs.
Gymnastics for the spine with osteochondrosis will contribute to the overall strengthening of the immune system, as well as improving a person’s well-being, because when the blood supply is normalized, the patient’s headaches will decrease, fatigue will go away, and the ability to work will increase.
Improving the overall mobility of spinal joints.
Normalization of metabolism.
Reducing acute inflammatory process.
Restoring normal breathing (getting rid of shortness of breath), which can be impaired with progressive osteochondrosis.
Relief from unpleasant pain.
Slowing down the process of destruction of cartilage structures.
A complex of exercise therapy for osteochondrosis will help reduce weight, which will alleviate the condition of those people who have this problem.

Moreover, exercises for spinal osteochondrosis will help relax the back muscles and relieve a person of pinched nerves, which can cause the patient very severe pain.

Physical therapy for osteochondrosis will really have a positive effect on a person’s condition, provided that the following expert advice is followed:

Exercise therapy for spinal osteochondrosis is recommended to be carried out regularly. Thus, the exercises should be repeated at least once daily (preferably twice a day). This will help to constantly maintain muscle tone and prevent stagnation.
The load during such exercises should be dosed. Moreover, in the first classes you need to include light exercises, which will be aimed only at warming up the muscles. Gradually the load should be increased.
Gymnastics for osteochondrosis can be practiced only during periods of remission of the disease. In an acute state, practicing such physical activity is strictly prohibited.
You should not perform exercises while experiencing severe pain.
All exercises should be performed smoothly, avoiding sudden tilts or turns of the body, since in addition to pain, this can cause displacement of the vertebrae or pinching of nerve fibers.
The optimal time to practice exercise therapy is precisely the first hours after waking up, when the muscles are stiff and need to relax.
For classes, you should choose comfortable clothes. Also, classes must be conducted in a draft-free room.
It is necessary to control the load on the muscles and prevent them from overstraining.
Spinal exercises for osteochondrosis should be performed as diligently as possible. At the same time, a person must carry out breathing exercises.
After training, it is advisable to take a contrast shower.

Remember! Osteochondrosis of the spine, the therapeutic exercises of which should include at least five daily repeated exercises, can occur in varying degrees of neglect. That is why physical activity for each patient should be selected by a specialist, taking into account the form of the person’s disease, his age, weight and the presence of concomitant pathologies.

Exercises for different types of osteochondrosis

To improve a person’s condition when identifying the thoracic type of osteochondrosis, the following rehabilitation exercises can be practiced:

Kneel down and lean on your palms. After this, straining your back muscles, bend your spine in an arc and remain in this position for up to ten seconds. At the same time, the elbows should be straight and the head level.
Sitting on a chair, raise your arms up, then bend them at the elbows and place them on your neck. Next, inhale and stretch so that your back bends well. After this, take a slow breath and return to the starting position.
While sitting on a chair, extend your arms and slowly bend down, reaching your palms to the floor. You can also stretch your arms to one side and then to the other, thus training your back muscles.
Stand up and clasp your hands together. Lift them up and slowly bend back as far as you can. In this case, you need to be extremely careful not to make sudden movements of your back.
Lying on your stomach, straighten your legs and bring them together. Lean with both hands on the floor, then stretch your back, bend it inward and arch it outward.
In the same position, sit on your knees and stretch your arms in front of you. Arch your back.
Lying on your back, place a hard pillow under your chest area. Bend forward and backward, while maintaining even breathing.

You need to perform these exercises in two or three approaches. They should be repeated at least five times.

Lumbar osteochondrosis involves performing the following exercises:

While lying down, tighten your abdominal muscles. Press into the floor as hard as possible and hold in this position for several seconds.
Stand up straight and straighten your back. Bend down and to the sides, using the lower back muscles.
Do slow squats or half-squats (if the person feels pain).
Lying on your back, bend your knees. Pull yourself with a bent elbow to the knee of the opposite leg, and then do the same with the other elbow.
Perform pull-ups on the horizontal bar five times. You can also raise your legs straight, putting additional stress on your back.

Cervical osteochondrosis is best maintained in a stable condition by performing the following exercises:

Raise your chin and make circular movements with it.
Perform head turns to the sides, as well as tilts up and down.
Stand up straight, place your hands on your waist. Tilt your head back, while straining your neck muscles.
Straighten your back and tilt your head forward, while pressing your forehead with your hand to put additional stress on the muscles.

It should be understood that gymnastics for spinal osteochondrosis can be practiced only after the permission of the attending physician. It is unacceptable to practice self-medication in such a condition. Moreover, exercise therapy for osteochondrosis should be carried out with increased caution in the following cases:

Elderly patients.
Pregnant women.
People suffering from advanced forms of cardiovascular diseases.
Patients who have advanced kidney or liver diseases.
Patients with progressive oncological pathologies.
People with diabetes, as well as those who have recently undergone major surgery.

Remember! If, in addition to osteochondrosis, a person suffers from additional pathologies of the musculoskeletal system, the load for him should be reduced and selected by a specialist on an individual basis.

The following recommendations from doctors will help protect a person from developing osteochondrosis:

complete cessation of bad habits;
maintaining a well-balanced diet that is rich in calcium and other important microelements;
timely treatment of scoliosis and spinal injuries;
timely identification and elimination of diseases that increase the risk of developing osteochondrosis;
avoiding stress and hypothermia;
weight control;
regular rest and exercise.

An effective method for correcting lateral curvature of the spine in the early stages is therapeutic physical education (PT). Properly selected exercises against scoliosis have alternately tonic and relaxing effects on all muscle groups responsible for keeping the spinal column in an upright position. Physical exercises play a leading role among other conservative methods of treating scoliosis.

All scoliosis can be divided into symmetrical and asymmetrical. Asymmetrical training is not suitable for doing at home and is carried out only under the supervision of a specialist. It is worth noting that it is unilateral loading that is most effective in combating lateral curvature, but if the correct technique is not followed, it can cause irreparable harm. At home, it is permissible to perform a set of symmetrical exercises.

Any training must consist of three parts:

warm-up, preparing the muscles and cardiovascular system for the upcoming load;
a basic set of exercises designed to strengthen the muscle corset;
stretching necessary to reduce injury and relax.

Even when training at home, it is important to first receive individual recommendations from your doctor regarding exercise therapy and only then begin to perform exercises.

Below is a possible version of the complex, combining the main physical blocks. Each exercise is repeated from five to seven times smoothly and without jerking, with even breathing, gradually increasing the number of repetitions.

1. Warm-up:

deep breathing, accompanied by raising your arms up: raise them when you inhale, lower them when you exhale;
rotation of the head left and right;
swing your arms in a circular motion alternately forward and backward;
bends down, arms slide along the body;
alternately raising the legs bent at the knee joint.

2. Basic exercises:

bringing the shoulder blades back, holding for 5 seconds in the extreme position;
lateral twisting of the body in both directions, accompanied by abduction of the opposite arm in the direction of rotation;
in the same starting position, simultaneously raise your right arm and left leg, then vice versa;
lying on your stomach, place a small pillow under the press, lift your body up, holding for 5 seconds in the extreme position;
roll over onto your back, perform the “scissors” exercise in the horizontal and then vertical plane;
lying on your back, move your legs bent at the knees to the side, while simultaneously turning your head in the opposite direction, keeping your shoulder blades pressed to the floor and your arms on the floor perpendicular to your body;
in a group, pressing your legs bent at the knees to your body, roll along the spine, but no more than eight times;

3. Stretching:

sitting on the floor with your legs spread wide apart, lean forward, stretching your arms in the direction of movement;
perform the previous exercise, bending alternately towards the left and right legs;
twisting the body in a sitting position, while simultaneously placing your hands on the floor behind your back in the direction of rotation.

Throughout the set of exercises, you need to monitor your well-being. If at any stage pain or discomfort appears, you should interrupt the workout and immediately inform your doctor or exercise therapy specialist.

Exercises with fitball

Exercises with a gymnastic ball will help expand the arsenal of exercises used. When choosing a fitball in a store, you should pay attention to its diameter. For a person with a height of 155-169 cm, a ball with a diameter of 55-65 cm is suitable. Those taller should choose a diameter of 75-85 cm, and for people shorter than 155 cm, 45-centimeter gymnastic balls are suitable.

As with regular training, exercise with a fitball for scoliosis should begin and end with warm-up and stretching, respectively. The rules regarding the general technique of performing exercises without apparatus (breathing, number of approaches) also apply when practicing with a ball.

It is better to exercise on a fitball barefoot for a more stable body position.

Strength exercises for scoliosis

Strength exercises performed at home should be treated with the most caution, especially if they are performed with weights. However, it is the power load that effectively and quickly allows you to strengthen the spinal stabilizer muscles, as well as improve your overall physical fitness.

You can perform these exercises for scoliosis both at home and in the gym. When visiting the gym, you should definitely notify the trainer about the problem. He will recommend exercise equipment that you should pay special attention to.

You can get a good workout at home with the help of weights (dumbbells, body bars), as well as by doing exercises that give intensive work to the muscles using your own body weight. Movements must be synchronous, excluding body skewing to one side.

Here are some exercises that you can include in the basic block of your daily workout:

Push-ups from the floor or bench are performed with outstretched arms and a straight back.
Lying on your elbows with a straight back and retracted gluteal muscles (exercise “plank”).
Bend over with a gymnastic stick (bodybar) on your shoulders, maintaining correct posture.
Squats with a bodybar on your shoulders, transferring your body weight to your heels and pushing your buttocks back.
Symmetrical abduction of arms with dumbbells alternately up and to the sides.

Before including asymmetrical exercises in the training complex, you should consult your doctor.

Exercise therapy for spinal curvature in children

The types and principles of performing exercises for scoliosis in children are practically no different from those in adults.

Let us dwell on the features of therapeutic physical culture in children:

It is better to conduct classes for young children in a playful way so that the child does not get tired of regular exercises.
Exercise therapy must be combined with massage. Such a complex effect can produce excellent results in childhood.
An adult should always be present next to the training child who can evaluate the technique of performing the exercises.
Following the principles of a balanced diet will help the muscles respond adequately to stress and improve the child’s condition as a whole.
A combination of home gymnastics and a visit to the pool is also useful.

Exercise therapy for scoliosis of the thoracic spine

To the above exercises for correcting scoliosis, you can add those that are used directly for lateral curvature of the thoracic spine:

The exercise is performed while sitting on a chair with a backrest. Place your hands on the back of your head and bend backwards, pressing your spine against the back of the chair. Return to your previous position and repeat the exercise 4-5 times.
Sit on a chair, wrap a towel around your lower chest and grab the free edges. As you exhale, you need to tighten the material, and as you inhale, loosen it a little. Repeat 5-10 times.
Stand straight with your feet shoulder-width apart. Raise your outstretched arms up. With your left hand, grab the wrist of your right. Next, you need to lean to the left, slightly stretching your right arm. Do the same on the other side.

What exercises should you not do?

Not all exercises can be included in a training program for scoliosis. Here are some of them:

running, including running in place;
squats with heavy weight (more than 50% of body weight);
exercises performed on one leg;
jumping;
somersaults;
hanging on the bar, etc.

It is precisely because of the large number of exercises prohibited for scoliosis that you should strictly follow the doctor’s recommendations and not draw up a training plan on your own.

Exercises and physical education play an important role not only in correcting already formed scoliosis, but can also serve as an excellent method for preventing any postural disorders and pathological curvatures of the spine in a child.

Also watch a video about which exercises are useful and which are contraindicated for scoliosis:

They are reading now.

We continue the topic we started - scoliosis. Today I will write a complex of therapeutic exercises for children aged 5 years and older. I used to do it myself, it tightens my back very well. You need to exercise at least 3 times a week.
INTRODUCTORY PART.
starting position - stick on the shoulders (that is, on the shoulder blades) - straight back
1. walking at a normal pace (back straight, looking ahead, don’t tilt your head);
2. walking in a half-squat;
3. walking on the outer edges of the feet (toed bear);
4. walking with a stop on one leg at a signal;
5. stick in front of you with outstretched arms (parallel to the floor). Walking with the knees raised high, toes pulled down.

STAND IN FRONT OF THE MIRROR:
6. starting position - stick on shoulders (shoulder blades), feet shoulder-width apart, back straight. Bend forward - exhale (back straight, don't lower your head, tilt as far as you can), return to the starting position - inhale. Do this 4-5 times.
7. starting position - stick on shoulders (shoulder blades), feet shoulder-width apart, back straight. Tilt to the side smoothly, do not move the pelvis. Do this 4-5 times.
8. the starting position is the same. Turn the body to the right, left. The pelvis is in place, feel the stretching of the lateral muscles.
9. starting position - the stick in the hands is lowered down, legs together:
- stick up, stretch up on your toes;
- we lower ourselves onto our entire foot, holding the stick with both hands and lower it onto our shoulder blades;
-we lower the stick onto the buttocks;
-raise the stick on the shoulder blades;
-stretched on tiptoes, stick up;
-starting position: stick in front of you.
Do the exercise 3-4 times.
10. starting position - stick with lowered hands in front of you:
one-stick up above the head - inhale, put the leg back on the toe;
two - starting position - exhale.
Do 3-4 times with each leg.
11. starting position - stick in lowered hands in front of you:
once - squat down - stick in front of you, back straight;
two is the starting position.
Do it 10 times.

THE MAIN PART OF THE COMPLEX.
Starting position: lying on your back, hands behind your head.
12. pull your socks towards you, raise your head and look at them; We don’t take our hands off the floor. Do this 5-6 times.
13. exercise "step":
spread your right leg at a right angle;
two - raise your left leg at a right angle;
three - lower your right leg to the floor;
four - lower your left leg to the floor.
Do the exercise 5-6 times.
13a. exercise "step"-2:
once - raise both legs at a right angle - exhale;
two-legs up-inhale;
three - bend your legs to a right angle - exhale;
four - lower your feet to the floor (be careful not to throw them) - inhale
Do this 5-6 times.
14. The starting position is the same, we take the ball in our feet (preferably medium size and it’s good if there are pimples on it - it’s easier
hold):
once-raise straight legs and pass the ball to outstretched arms;
two - lower straight legs and arms to the floor;
three - raise straight legs and arms with the ball, pass the ball to the feet;
four - lower straight legs with the ball and arms extended upward to the floor.
Do it 10 times.
15. starting position - lying on your back, ball between your feet, arms along your body:
bike forward and backward with the ball together.
Do 10-15 times in each direction. If done correctly, it is very difficult - we raise and lower our legs with the ball straight, not half-bent).
16. starting position - lying on your stomach. Place your hands on your stomach - diaphragmatic breathing (belly breathing).
17. starting position - lying on your back, ball between your feet, stick in outstretched arms above your head:
sit down, move the stick in front of you;
two - holding the stick with both hands, move it behind you and touch the floor;
three - move the stick forward;
four - take the starting position.
Repeat 4-5 times.
18. starting position - lying on your back, arms bent at the elbows (elbows rest on the floor):
Unbend in the thoracic spine (support points: buttocks, elbows, back of the head). Do this 4-5 times.
two - bend over the entire body (support points - heels, elbows, back of the head_. Do 4-5 times.
19. Starting position: lying on your back, take dumbbells in your hands. We raise our arms and legs up in front of us - we make scissors.
Time 30 seconds. Do 2-3 repetitions.
20. starting position - lying on your back, hands behind your head, making a “slide”:
lifting the pelvis - inhale (try to push the pelvis up);
starting position - exhale.
21. starting position - lying on your back, pick up dumbbells - exercise "pistol":
the right leg is raised at an angle of 90 degrees; the right arm is with dumbbells on top;
the left leg is straightened on the floor, the left hand with dumbbells along the body;
We change arms and legs, keeping everything suspended (don’t put it on the floor). Execution time 30 seconds. Do 2-3 repetitions.
22. starting position - sitting on the floor, clasp your knees with your hands; roll onto your back - sit down, there are 2 such rolls
then we sit down with a straight back (we try to push our chest forward) - we linger for 30 seconds. Repeat 4-5 times.
23. starting position lying on your back, ball between your feet, dumbbells in your hands:
sit down at an angle of 45 degrees, arms forward parallel to the floor4
two - arms to the sides, parallel to the floor;
three hands to the shoulders;
four-hands forward;
five is the starting position.
Do this 5-6 times.
24. starting position - half-sitting with support on the ball between the shoulder blades. We raise our arms up and stretch back, stretching
ball. Return to starting position. Repeat 4-5 times.
25. exercise “birch tree”, or stand on the shoulder blades. We pull our legs up to the ceiling so we don’t fall over. Time 30 seconds.
26. starting position on the stomach - arms stretch up (we move our fingers along the floor), legs stretch down - perform
active self-extension. Time: 30 seconds, inhale, relax, exhale.
27. starting position lying on your stomach, hands under your chin, legs resting on your toes:
de-tension of the leg muscles (knees come off the floor);
two is the starting position.
Repeat 5-6 times.
28. starting position lying on your stomach - boxing exercise (can be done with dumbbells). Time: 30 seconds, two repetitions. We try
try to lift your upper body off the floor.
29. starting position lying on your stomach, hands under your chin:
straighten your knees4
two - lift your knees off the floor, stretch your toes up;
three - lower your knees to the floor;
four - put your legs straight.
Repeat 4-5 times.
30. starting position lying on your stomach, grab your ankles with your hands - “basket” exercise, hold for 15-20 seconds.
31. starting position lying on your stomach. Take dumbbells in your hands and swim - arms breaststroke, legs crawl. We don’t go down to the floor.
Time: 30 seconds, two repetitions.
32. starting position lying on your stomach, hands resting on the floor near the chest:
bend back on straight arms;
two - stretch your pelvis towards your heels, but do not sit down;
three - bend over as if crawling under a bench;
four - lie down in the starting position.
repeat 5-6 times.
33. starting position lying on your stomach, hands on top of the ball, extended forward. They took off from the floor and swam with their feet
"crawl". Execution time is 30 seconds.
34. starting position lying on your stomach, hands under your chin - rest.
35. starting position lying on your stomach, clasp the ball with your hands:
once, bend over with the ball (tear both arms and legs off the floor - you get a boat);
two - move the ball behind your head (elbows to the sides, parallel to the floor);
three - move the hands with the ball forward;
four - we lie down on the floor.
Do this 4-5 times.
36. exercise "cat". Do this 3-4 times.
37. starting position lying on your back, lower your arms with dumbbells along your body:
once - bend over with your whole body, lifting your hands off the floor - inhale (boat);
two - starting position - exhale.
Execution time 3-7 seconds.
38. starting position standing on all fours:
raise your left arm and right leg, hold for 30 seconds;
change position.
Repeat 3-5 times.
39 push-ups - 10 times.
40. on the gymnastic wall-corner 10 times.
41. at the gymnastic wall, 4 points touch: the back of the head, shoulder blades, buttocks, heels. The time starts at 1 minute and gradually increases to 5 minutes. Instead of a gymnastic wall, you can stand against a wall, only without a plinth, or a door.

The complex takes 40 minutes. If it is difficult for a child to do many repetitions, start a little, then add more after a week. Be sure to make sure you perform the exercises correctly. Instead of dumbbells, if you don’t have them, you can pour water into 0.5 liter bottles, as much as the child can lift. I tried to write in detail, but if some exercise is not clear, ask.

Scoliosis is the most common spinal disease in children and adults. Young children and adolescents are most susceptible to the disease; it is also called spinal curvature. Gymnastics for scoliosis, the most effective way to combat pathology, can help cure scoliosis at the initial stage. Everything about therapeutic exercises for scoliosis for adults and children (with sets of exercises) will be discussed in this article. With the help of individually selected exercises, their constant use and consultation with a specialist, your spine will return to normal.

Scoliosis is a curvature of the spine in an arc, in the lateral plane, in which some vertebrae may be displaced at a certain degree; changes on the body are visible in the shoulder and hip girdle. The nerve endings in the spine are pinched, their work is disrupted, due to the movement of the vertebrae, the muscle corset is displaced, which leads to pressure on the internal organs.

Scoliosis is divided into acquired and congenital. Congenital is visible already in utero, on ultrasound examination. The prerequisite for the appearance of scoliosis before birth is a chromosomal abnormality, a congenital disorder of connective tissue, and an incorrect lifestyle of a pregnant woman (poor nutrition, bad habits, lack of physical activity). Symptoms and discomfort of congenital scoliosis begin to appear only in adolescence. Acquired scoliosis in adults occurs with the assistance of extraneous factors, these include previous injuries, improper sitting, lack of movement and physical activity. Experts divide acquired scoliosis into the following stages of development:

The changes are not visible to the naked eye. There is a slight stoop and asymmetry in the shoulder girdle;
Manifestation of asymmetry in the scapular region, pain in the back;
Changes in posture are visible to others, the shape of the back changes, and intractable back pain appears;
The most severe stage is characterized by the appearance of a hump on the ribs, their depression or protrusion;
According to the degree of complexity, the disease is classified into simple, complex and total;
Es-shaped, or simple, is a curve of the spine to the right or left;
S-shaped, or complex. By name, it is characterized by an S-shaped bend;
E-shaped, or total, is the most severe of the forms; changes occur in all areas of the spine, having a different configuration.

Scoliosis can be of several types depending on the nature and location of the disease:

Cervicothoracic. Changes in the 4th, 5th vertebrae and asymmetry of the shoulder girdle;
Chest. Changes in the 7th, 9th vertebrae. Breathing disorders and chest deformation;
Thoracic. Changes in the 10th, 12th vertebrae. Respiratory and blood flow disorders;
Lumbar. Changes in the 1st and 2nd lumbar vertebrae. The appearance of lower back pain;
Combined, also known as S-shaped. Changes in the 1st, 2nd lumbar vertebrae and 8th, 9th thoracic vertebrae.

Causes

There is no specific cause of the pathology. But there are a variety of reasons leading to its appearance:

Weakness and lethargy of the muscle corset due to a sedentary lifestyle;
Constant incorrect positioning, poor posture;
Various injuries;
Tuberculosis or syphilis;
Osteochondrosis, radiculitis;
Kidney and gastrointestinal diseases;
Heredity;
Intervertebral hernia;
Occupational disease due to the use of one side of the body (tennis, badminton);
Lack of vitamin D, metabolic disorders, calcium deficiency;
Various limb lengths;
Great physical activity.

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Diagnosis and treatment

There are only 2 types of diagnosis of scoliosis, this is a standard examination by an orthopedist or instrumental, using rays. A standard examination by a specialist includes measuring the level of the shoulders, ribs and pelvic symmetry, observing the behavior of the spine in movement, checking muscle strength and reflexes. The instrumental method is carried out using special equipment:

Magnetic resonance imaging (MRI), an in-depth assessment, shows how severe the injury is, down to the spinal cord;
X-ray of the spine, the degree and severity of the pathology is determined;
CT scan. It is carried out to diagnose the conditions of nerve endings and soft tissues near the vertebrae;
Ultrasound examination (ultrasound) is prescribed for suspected kidney pathology;
Rehabilitation for scoliosis depends on the degree of the disease, the nature of its manifestation and the age of the patient. Experts, taking into account all the parameters, choose a conservative or surgical method.

The conservative method includes a set of exercises, massage treatments, swimming therapy and physiotherapy. Before starting any intervention, consultation with your doctor is required for contraindications and identification of hidden pathologies. Treatment methods according to the stages of the disease.

The initial stage requires strengthening the muscle corset to stabilize the spinal column. The maximum effect is achieved in case of scoliosis of the thoracic spine, with the help of physical exercises to strengthen the body muscles, relaxing massage, posture-correcting swimming and several courses of physiotherapy using special equipment.

The second stage involves all the procedures stated for the first stage, only with the use of an individual corrective corset that fixes the spine in the desired physiological position. It is also used for exercises for spinal scoliosis at home. The third stage requires all the actions of the first two stages, but differs in the duration of treatment. In the fourth stage, a set of physical therapy exercises for scoliosis will not help. The type of treatment will be surgery.

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Rules for exercise therapy

For scoliosis, exercises are used to strengthen the spinal muscles, unload the spine and lower back, relax, correct the curvature of the spine, and strengthen the body as a whole. A set of physical therapy exercises for scoliosis has its own indications and contraindications:

To warm up the ligaments and joints, you need to warm up before performing the workout;
Exercises should be carried out smoothly, excluding excessive loads, as well as the use of reinforcements (dumbbells, weights, etc.);
Exercises for the treatment of scoliosis must be performed after consultation with a specialist. You should not self-medicate; this can lead to irreparable consequences that will be difficult or impossible to correct.

Set of exercises

The full complex will contain a warm-up, foundation and finale. Exercises against scoliosis are basic and can be supplemented by a specialist after a detailed consultation. Physical therapy for scoliosis includes a warm-up part to warm up the muscles, joints and ligaments, preparing the respiratory system for stress without warming up cold muscles can cause injury. We stand pressed against a vertical area (wall, fixed door), with the walls touching the heel, calf and buttock. We take a couple of steps forward without changing the tilt of our back. We do 5-10 approaches.

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Hands at your sides, feet shoulder-width apart. We sit down on an invisible chair, straight back, focus on breathing, down - inhale, up - exhale. Don't try to sit up completely right away. We do 5-10 approaches. We raise our arms in a circle and stand on our toes at the same time, then lower our hands and stand on our full feet. We rotate our shoulders in a circle, back and forth. We stand straight, pull the knee towards the stomach, the back is straight, hold for 5 seconds, change the leg. We do 5-10 approaches. Useful for first degree scoliosis. We run in place. Exercise for 2-3 minutes.

The main part of physical exercises for scoliosis is aimed at correcting pathological curvature, restoring the functions of internal organs by restoring blood circulation.

Exercise “scissors”, we lie down with our backs, raise our legs and make crossing movements (like scissors). The time of the 1st approach of the exercise is 30 seconds. Back exercises for scoliosis are performed regularly, at a slow pace, without excessive stress. Standing on all fours and placing your palms on the floor, sit down on your heels. Make turns left and right using your hands. The exercise can be done 5-10 times.

Exercise "cat and camel". Starting position, as in exercise 2, bend your back up, then down. We do everything smoothly and evenly, without sudden movements, we monitor our breathing. We perform 5-10 approaches. Using a gymnastic roller or a hard home pillow, we lie down on it with our stomach. We fix our hands behind us in a lock. Tightening your abdominal and lower back muscles, try to rise up. Without jerking, slowly. We perform 5-10 approaches. We continue in the same position, one leg back, the opposite arm forward. Stretch a little. 5-10 approaches.

Back on the floor, arms apart, legs bent. We perform twisting exercises: keep our legs together, swing left and right, while pointing our head in the other direction. Lie on your side. Place support under your waist (you can use a soft home pillow). Bend your upper leg at the knee, place your upper arm behind your head. Let's relax. Let's change the position. We stand straight, feet shoulder-width apart, hands along the body. These exercises for thoracic scoliosis boil down to the fact that with the help of the thoracic region the shoulder blades are brought together and spread apart. Gymnastics should be done slowly and smoothly. We lie on our stomach, resting ourselves with our hands, and raise one or the other leg as much as possible. Lying with our backs, we stretch with our arms and legs. Lying on our stomach, we pretend to be a swimmer using breaststroke.

The exercise therapy complex for scoliosis is selected in such a way that they have the least impact on the altered spine, this reduces the likelihood of injury during performance.

Exercises for scoliosis contain a final part that will help relieve tension and restore breathing. We sit down on a soft surface. Bend your knees and clasp them with your hands. We make swinging movements on the spine, rolls to the shoulder blades and back. Hands clasped behind your back, back straight. We walk on our heels. Standing straight, we stretch our arms up and walk on our toes. We walk in place, hips as high as possible. Standing position, relax, as you inhale, arms up through the sides, down as you exhale. Exercises for spinal scoliosis are completed. At the conclusion of each block from the complex, you need to take breaks for 15-20 minutes. Exercises for scoliosis must be performed daily; progress in treatment depends on this.

Therapeutic exercises for scoliosis, also used in the form. Standing position, straight, arms on the body. Relax, imagine that you are trying to reach the ceiling with the top of your head. Trikonasana. Legs are spread as far apart as possible. Bend to the side and put your hand behind your leg, if the stretch allows, place your palm on the floor, lift your head up along with your free hand. If the curvature is severe, use support (chair, table, window sill). Asana Cobra. Lying on your stomach, try to reach your heels with your head. Finally, exercises to correct scoliosis, take a few deep breaths while raising your arms.

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Children's gymnastics

In a child, the bones and vertebrae are softer and more pliable; during this period, variants of deformation can be completely cured. for scoliosis, a very effective remedy, if you follow the recommendations and under the supervision of your doctor, will help solve minor back problems in whole or in part. Curvature of the spine in children, poor posture, is a very common diagnosis. High childhood activity is sometimes considered hyperactivity, although an inactive, sedentary (in front of the computer) lifestyle provokes a number of other problems. In the initial stages of lumbar scoliosis, specialists will tell you what exercises are required and prescribe additional medications. Prevention of scoliosis at home includes:

Circular movements of the head, movements back and forth and left and right;
Swing your arms in a circular motion, back and forth;
Tilts forward-backward, left-right;
While standing, we alternately pull our knees to our chest, then place our knee behind our back;
We use a gymnastic stick. We hold a stick with outstretched arms above our heads. We stretch up, standing on our toes. Then we bend to the sides;
Sitting on the floor with a stick in your hands, stretch forward, stretching the vertebrae;
Using a horizontal bar, we perform a relaxing and stretching hang;
We sit on a chair, legs at right angles. Holding the seat firmly, lean forward as much as possible.