Lying on your back with your arms stretched out. Supine exercises for the back. exercises for a beautiful and healthy back. Crunches lying on the floor Lying position with arms on your back

EXERCISE No. 1. LYING ON YOUR BACK (Fig. 1, 2)

Lying on your back with your legs extended, bend your neck and chest up while taking a deep breath, holding the air in your lungs, and swing your back from side to side 2 times. Exhale forcefully due to contraction of the anterior wall of the abdomen.

Effect. Activates the circulation of energy and blood in the body. Strengthens the back muscles and activates hard-to-reach parts of the spine, reducing sclerotic phenomena in them. It has a warming effect on the muscles of the neck, back of the head, and upper back. Effective in the treatment of rheumatism, joints and flu. Promotes sweating.

Indications. The exercise is recommended for almost everyone, with the exception of those with a spinal injury.

Accurate execution of breathing elements.

EXERCISE No. 2. LYING ON YOUR BACK (Fig. 3)

Lying on your back, rest your heels and upper back on the floor and, inhaling, bend at the lower back. Holding the air as you inhale, swing your back from side to side 2-6 times, with each movement trying to get a little more air into your lungs.

Strong release and vigorous retraction of the abdomen.

Objective: remove as much air as possible from the lungs.

Effect. Gives a good effect for diseases of the sciatic nerve. Relieves back pain. Helps with rheumatism of the joints. It has a warming and stimulating effect on the lumbar region, buttocks, and back of the legs. Exercise can cause you to sweat.

Indications. The exercise is not difficult and is recommended for almost everyone (with the exception of those with a spinal injury).

Features of the exercise. The exercise is designed to ensure strict adherence to breathing instructions: take a deep breath, hold on the inhale, vigorously exhale through the front wall of the abdomen and upward movement of the diaphragm, a slight hold on the exhale.

EXERCISE No. 3. LYING ON YOUR BACK (Fig. 4)

Procedure for performing the exercise. Lying on your back, rest your head, elbows and heels on the floor, take a deep breath and lift your body, arching your stomach and chest. Hold your breath and swing your body from side to side 2-6 times. Exhale deeply using the front wall of the abdomen. Keeping the abdominal wall tucked in while exhaling.

Effect. Inhibits sclerotic processes in the body. Relieves or significantly reduces pain in the neck, back, and lower extremities. Corrects stoop and strengthens back muscles.

Indications. The exercise is not difficult to perform and is easy to control in movements. There are no restrictions on indications.

Features of the exercise. As much as a deep and complete inhalation is recommended, a strong exhalation using the front wall of the abdomen is desirable.

EXERCISE No. 4. LYING ON YOUR BACK (Fig. 5)

Execution order exercises. Lie on your back and place your palms under your buttocks. Pull your feet towards your buttocks, bending your knees to do this. Take a deep breath and hold your breath, while simultaneously spreading your knees to the sides as far as possible. Hold them in this state for 1-2 seconds, while inhaling deeply. After swinging your knees to the floor in one direction and the other 2-6 times, exhale the air strongly, while helping by pressing your knees to your chest, and then place your feet on the floor.

Effect. Activates blood flow and movement of energy to the most remote areas of the liver, spleen, stomach, intestines, female genital organs, and perineum. Eliminates back pain. Activates the activity of the abdominal organs.

EXERCISE No. 4 (OPTION)

Lying on your back, spread your legs 40-50 cm, bend your knees and lift your pelvis from the floor. As you inhale, holding the air in your lungs, bend your knees inward towards the floor 2 times alternately, trying to touch the floor. Exhale completely, hold on exhalation.

Effect. In addition to the main one, this exercise has a positive effect on the bladder and reduces the need to urinate at night.

Indications. The exercise is easy to perform and muscle tension is easily controlled. There are no restrictions on indications.

Features of the exercise. Pay attention to exhaling with your knees pressed to your chest.

EXERCISE No. 5. LYING ON YOUR BACK (Fig. 6)

Procedure for performing the exercise. Lying on your back, stretch your legs and place your arms along your body. As you inhale, raise your legs and bring them behind your head and touch your toes to the floor as far behind your head as possible. Hold your breath, support yourself with your arms bent at the elbows in the lumbar region and rock from side to side 2-6 times. Exhale completely. Maintain tension in the anterior abdominal wall.

Effect. The exercise actively massages the internal organs. Increases blood flow and energy to the head. Regulates and stimulates the functioning of the endocrine glands, especially the thyroid gland. Helps activate blood circulation in the neck area. Creates blood flow for hemorrhoids. Tones the entire body.

Indications. Contraindicated for those with high blood pressure. Indicated for those with low blood pressure.

Features of the exercise. Requires strict control over the condition of lowered legs, neck, tension in the abdomen, and knees. Never rush to achieve the final phase of the exercise: go towards it slowly and persistently, never allowing severe pain in the legs, pelvic area, stomach, or neck.

The effectiveness of twisting, starting position, technique, tips, types of twisting are described in detail. Find out how to create perfect abs.

- This is a movement on the floor that is reduced in amplitude, but this does not reduce its benefits. The essence of all twists of the upper body is the detachment of the shoulder blades and a stationary lower back; for those who have problems with it, you cannot imagine a better exercise. One of the most beloved and easiest abdominal muscles to form.

MUSCLES TRAINED

Almost the entire load goes on, especially on its upper part; the oblique muscles are partially trained.

STARTING POSITION

Lying on your back, legs slightly bent at the knees, feet firmly and completely on the floor, slightly narrower than shoulder width. Hands crossed over the chest or behind the ears, fingers lightly touching the head.

TECHNIQUE

Keeping your abdominal muscles tense, perform body twists, tilting your head forward, when your shoulder blades come off the floor, contract the muscles as much as possible, making a second delay, after relaxing the muscles, lower your body onto your shoulder blades, but without relaxing the muscles.

The abs should be tense at all times

It should help to perform twisting, deep exhalation helps to contract the muscle more strongly;

Do not pull your head forward with your hands; you make the movement easier by relieving the load from your stomach. The hands perform a simple fixing position;

Do not start the movement with a jerk; there is little benefit, and the injury to the spine increases.

You can perform crunches with either bent or straight legs. In the first case, the abs tenses more, since bending the legs the abs already tenses a little.

Try to twist harder, as if trying to touch your stomach with your forehead, and not lift your back off the floor. You should twist until your lower back begins to lift off the floor, then there is no need, otherwise part of the load from the abs will go into the lower back.

Do not lower yourself completely onto your shoulder blades, this makes the exercise easier, but also relaxes the abdominal muscles, and the abs should be in constant tension; only feeling the burning of the abdominal muscles at the end indicates that the work has been done efficiently.

TYPES OF TWISTS

The lower leg lies on a gymnastic bench forming an angle of 90 degrees(foot-knee-hip);

The legs are suspended, the shin is parallel to the floor;

Incline bench crunches;

Simultaneous twisting of the body and pulling up of the legs, hands stretch to the toes (when the torso and legs are pulled inward, exhale as much as you can, while simultaneously straining the abdominal muscles, inhale as you extend);

Reverse crunches- the essence of the exercise is that the upper part of the body lies motionless on the floor, the legs are bent at the knees, being suspended, they begin to pull themselves up to the chest in a semicircular movement, lifting the pelvis and lower back. In the final position, the knees should be in the chest-head area.

Ecology of health: We offer you a set of very light exercises that can be performed while lying on your back. Its main advantage is that each exercise allows you to stretch the muscles of those parts of the body that are difficult to relax in a normal position. The complex can be used for light stretching and relaxation.

Back exercises

We offer you a set of very easy exercises that can be performed while lying on your back. Its main advantage is that each exercise allows you to stretch the muscles of those parts of the body that are difficult to relax in a normal position. The complex can be used for light stretching and relaxation.

Back exercises #1

Bend your knees, touch the soles of your feet and relax. This pleasant position stretches the groin muscles. Hold the stretch for 30 seconds. Let gravity stretch this area of your body naturally. For greater comfort, you can place a small pillow under your head.

Back exercise option No. 1

Without changing your position, gently swing your legs from side to side 10-12 times. In this case, the legs should act as one part of the body (indicated by a dotted line). Movements are performed easily and smoothly, with an amplitude of no more than 2-3 cm in each direction. The movement should start from the hips.
The exercise develops flexibility in the groin and hips.

Back exercises No. 2

Stretch the lower back, upper and side thighs

Bring your knees together so that your relaxed feet are parallel to the floor. Pressing your elbows to the floor, clasp your fingers at the back of your head (Fig. 1). Now cross your left leg over your right (Fig. 2). In this position, use your left leg to push your right leg towards the floor (Fig. 3) until you feel a moderate tension along the outer thigh or lower back. Relax.

Keep your upper back, back of your head, shoulders and elbows on the floor. The stretch lasts 10-20 seconds. Your task is not to press your knee to the floor, but only to stretch the muscles within your capabilities. Repeat the exercise on the other side, crossing your right leg over your left and pushing it to the right. Begin the movement with an exhalation and, while holding the stretch, breathe rhythmically.

Don't hold your breath.
Breathe rhythmically.
Relax.

If you have sciatic nerve problems in the lower back, this exercise may provide relief. But be careful. Give your body only such a load that brings pleasant sensations. Never stretch to the point of pain.

Back exercises #3

Pressing your right leg with your left, try to pull your right leg towards your body. This way you contract the thigh muscles (Fig. 1). Hold the tension for 5 seconds, then relax and repeat the previous stretch (Fig. 2). This way of doing the exercise is especially useful for people with stiff muscles.

Back exercises No. 4

To relieve tension in the neck area

Lying down can stretch your upper spine and neck. Interlace your fingers behind your head at approximately ear level. Begin to slowly pull your head up until you feel a slight stretch in the neck. Hold the stretch for 3-5 seconds, then slowly return to the starting position. Do the exercise 3-4 times to gradually release tension in the upper spine and neck. Relax your lower jaw (there should be a small gap between your molars) and breathe rhythmically.

Back exercises No. 5

Stretching using the PNS method: contraction - relaxation - stretching.

Lying down with your knees bent, clasp your fingers behind your head (not on your neck). Before stretching the back of your neck, gently lift your head up and forward from the floor. Then begin to press your head down toward the floor, but use your arms to counteract this movement. Hold this static contraction for 3-4 seconds. Relax for 1-2 seconds, then begin to smoothly pull your head forward with your arms (as in the previous exercise) so that your chin moves towards your navel until you feel a light, pleasant stretch. Hold the position for 3-5 seconds. Repeat 2-3 times.

Smoothly pull your head and chin towards your left knee. Hold the position for 3-5 seconds. Relax and lower your head to the floor, then pull it towards your right knee. Repeat 2-3 times.

Keeping your head in a relaxed position on the floor, turn your chin toward your shoulder. Rotate your chin just enough to feel a slight stretch in the side of your neck. Hold the position for 3-5 seconds, then stretch to the other side. Repeat 2-3 times. The lower jaw should be relaxed and breathing should be even.

Back exercises #6

Reduction of the shoulder blades

Interlace your fingers behind your head and squeeze your shoulder blades together to create tension in your upper back (your chest should move up as you perform the movement). Hold the position for 4-5 seconds, then relax and smoothly pull your head forward. This will also reduce tension in the neck area. Try tensing your neck and shoulders, then relax and begin stretching the back of your neck. This will help you relax your neck muscles and turn your head without straining. Repeat 3-4 times.

Back exercises No. 7

Straightening the lower back

To relieve tension in your lower back, tighten your buttock muscles and at the same time tighten your abdominal muscles to straighten your lower back. Hold the tension for 5-8 seconds, then relax. Repeat 2-3 times. Concentrate on keeping the muscles contracted. This pelvic girdle rocking exercise strengthens the muscles of the buttocks and abdomen and helps maintain correct posture while sitting and standing.

Back exercises No. 8

Reduction of the shoulder blades and tension of the gluteal muscles.

At the same time, squeeze your shoulder blades together, straighten your lower back and tighten your gluteal muscles. Hold the tension for 5 seconds, then relax and pull your head up to stretch the back of your neck and upper back. Repeat 3-4 times and appreciate the pleasure.

Now extend one arm behind your head (palm up) and the other along your body (palm down). Stretch in both directions at the same time to stretch your shoulders and back. Hold the stretch for 6-8 seconds. Perform the exercise on both sides at least twice. The lower back should be straight and relaxed. Keep your lower jaw relaxed too.

Back exercises No. 9

Pulling exercises

Stretch your arms behind your head and straighten your legs. Now stretch your arms and legs in both directions as far as is comfortable for you. Hold the stretch for 5 seconds, then relax.

Now stretch diagonally. As you extend your right arm, simultaneously stretch the toe of your left foot. Stretch as far as you feel comfortable. Hold the position for 5 seconds, then relax. Stretch your left arm and right leg in the same way. Hold each stretch for at least 5 seconds, then relax.

Now stretch again with both arms and legs at once. Hold the stretch for 5 seconds, then relax. This is a good exercise for the muscles of the chest, abdomen, spine, shoulders, arms, ankles and feet.

You can also complement the stretching by drawing in your abdomen. This will help you feel slimmer and at the same time be a good workout for your internal organs.

Performing stretching exercises three times reduces muscle tension, helping to relax the spine and the whole body. These stretches help to quickly reduce overall body tension. It is useful to practice them before bed.

Back exercises #10

Leg grip

With both hands, grab your right leg under the knee and pull it towards your chest. When performing this exercise, relax your neck and place your head on the floor or on a small pillow. Hold a gentle stretch for 10>30 seconds. Repeat the same movement with your left leg. The lower back should be straight at all times. If you don't feel tension in your muscles, don't be discouraged. The main thing is that you enjoy it. This is a very good exercise for the legs, feet and back.

Back exercise option No. 10

Pull your knee toward your chest, then pull your knee and entire leg toward your opposite shoulder to stretch your outer right thigh. Hold the gentle stretch for 10-20 seconds. Repeat the same movement with the other leg.

Another option for back exercise No. 10

While lying down, gently pull your right knee toward the outside of your right shoulder. Your hands should clasp the back of your leg just above the knee. Hold the stretch for 10-20 seconds. Breathe deeply and rhythmically.
Repeat the same movement with your left leg.

After alternately pulling your legs to your chest, pull both legs at once. This time, concentrate on keeping your head on the floor, then pull it towards your knees.

Lying on the floor, pull your knees towards your chest. Wrap your hands around your shins just below your knees. To stretch your inner thighs and groin area, slowly move your legs outward and downward with your hands until you feel a slight stretch. Hold the position for 10 seconds. The head can rest on the floor or on a small pillow, or it can be lifted off the floor to direct the gaze between the legs.

Stretch your legs and arms again. Stretch and then relax.

Back exercises No. 11

Stretching the lower back and outer pelvis

Bend your left leg at the knee at an angle of 90°, and then use your right hand to pull it up and over your right leg, as shown in the picture above. Turn your head and look at the palm of your left hand, extended perpendicular to your body (do not lift your head from the floor). Then, using your right hand on top of your left thigh (just above the knee), pull your bent (left) leg toward the floor until you feel a slight stretch in your lower back and outer thigh. The feet and ankles should be relaxed and the shoulder blades should be pressed toward the floor. Hold a gentle stretch for 15-20 seconds on each leg.

To increase the stretch in the buttocks, grab your right leg from below the knee. Slowly pull your right knee toward your opposite shoulder until you feel a moderate stretch. Shoulders should be pressed to the floor. Hold for 15-20 seconds. Repeat the same movement with your left leg.

Back exercises #12

Back stretch

Take a position lying on your stomach, resting your elbows on the floor. In this position, you should feel moderate tension in your lower back and mid-back. Press your hips to the floor. Hold the position for 5-10 seconds. Repeat 2-3 times.

To complete a set of back stretching exercises, it is best to take the fetal position. Turn to your side, pull your bent legs towards your chest and place your hands under your head. Relax.

EXERCISE SCHEME FOR THE BACK

It is best to relax your back muscles by performing exercises in the specified order.

Learn to listen to your body. If a movement causes tension or pain, your body is trying to tell you that you have done it wrong or that there is a physical problem. In this case, you should gradually reduce the stretching until you feel comfortable. published . If you have any questions about this topic, ask them to the experts and readers of our project .

P.S. And remember, just by changing your consumption, we are changing the world together! © econet

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Date of: 2017-03-17 Views: 48 626 Grade: 5.0

Most people experience back problems at some time. Pain in the spine occurs both in athletes of any qualification and in people who have never even been involved in physical education. There can be many reasons, but they are all united by one factor - regular static tension in the back muscles. I’ll try to list the most common activities that provoke pockets of chronic tension in the back.

I. Why it hurts

1. Sitting for long periods of time, especially in an uncomfortable position, with an uncomfortable chair back, if your hands do work without support from your elbows, from working on a tablet to knitting. You can reduce the harmful effects by choosing a seat that is suitable for your back and armrests of a suitable height.

2. Holding a child in your arms or hand for a long time.

3. Carrying any objects in your hands in front of you.

4. Any work in a bent position: from washing dishes to repairing something, especially if the table, workbench, sink, etc. are located lower than necessary for your height.

5. A wide variety of agricultural work in the tilt position.

The list is not complete.

II. What to do

It is impossible to completely avoid static postures in everyday life. This means we need to minimize the harmful consequences. You need to take breaks and warm up more often.

If there are pockets of chronic tension in the back muscles, massage will help. You need a hard massage. They don't do this in salons. We need a good massage therapist, preferably a sports one. The price will be above average; only strokes are sold cheaply. It’s good if you get 3 courses a year for 2 weeks.

Between massage courses (and if there is no time or money for massage), regular exercise therapy (therapeutic physical education) classes will help you. Exercise therapy will not help if there is already a huge hernia on one of your discs, which has compressed a bundle of nerves or broken a neighboring vertebra. Exercise therapy will prevent these terrible problems. Exercise therapy will help a small young hernia heal. You should not do exercise therapy for acute pain. Exercise therapy copes well with discomfort and aching pain; it is a surefire way to maintain the spine in good condition. You should resort to it at the first feeling of discomfort in your back.

III. When to do it

After exercise therapy, it is not recommended to sit and take uncomfortable positions. After exercise therapy, it is recommended to walk or lie down. Therefore, it is better to do the main activity before bed. After exercise therapy, your stretched spine should be placed on the correct sleeping place, which should not bend under your weight. The surface of the bed, and with it the spine, should remain almost straight. The pillow, in the form of a small cushion, should provide a straight position for the cervical region.

Shorter sessions should be done throughout the day, taking breaks from sedentary work.

IV. How much to do

It is not necessary to complete all the suggested exercises every time. The whole complex can be performed before bed. During the day, it is enough to do those exercises that bring you relief; engage in the part of the spine in which you feel discomfort.

V. How exercise therapy works

The spinal extensor muscle bundles are located in several layers. On the outside are the longest bundles, extending over one and a half dozen vertebrae. The longissimus dorsi muscle has bundles that connect the lumbar and cervical spine. It is these bundles that create the cervical-tonic effect - an increase in back strength with an extended neck. In the middle layers there are bundles of muscle fibers connecting the vertebrae of one or two sections of the spine. Closer to the spine lie fibers connecting several vertebrae. Directly at the spine are the shortest fibers that connect two adjacent vertebrae. It is the fibers closest to the spine that are most responsible for its health. It is their strength and elasticity that can prevent displacement and hernias.

During execution, the main work is done by long and medium beams. And when performing, the shortest fibers do not work enough. In terms of their effect on the spine, hyperextensions are classified as therapeutic and preventive exercises. But hyperextension and exercise therapy do not replace each other, they complement each other, as they affect different layers of the back muscles.

The task of the exercises proposed to you is to force the shortest fibers of the back muscles, which are little loaded in other exercises, to work, and at the same time to stretch them. This can be achieved by forcing the spine to bend in certain areas with the maximum possible amplitude. To achieve a goal, you need to exert yourself with efforts close to the limit. Maximum effort, lasting several seconds, should be alternated with relaxation. Stretching and relaxation are designed to combat pockets of chronic tension arising from static load.

Exercise therapy will not replace traditional stretching methods, the effects of which are aimed at the large muscles of the body. Traditional stretching and exercise therapy complement each other.

VI. Description of exercises

To perform exercise therapy, you need a coating that will provide sufficient adhesion to your clothing or body. The covering must be secured in a stretched state.

1. Lumbar twisting. 2 options

IP (starting position) Lying on your back, hands behind your head, legs bent at the knees. In the 1st option - the heels are together, in the 2nd - the distance between the heels is equal to the length of your shin.

We tilt our knees to the sides one by one, trying to put our closed knees on the floor (in the 2nd case, the knees lie separately in different places). We monitor the position of the elbows; they should remain pressed to the floor. If you lack flexibility, you will need the help of assistants who will press your elbows and knees to the floor, avoiding excessive traumatic forces. If you have good flexibility and can easily perform the exercise on your own, place a pillow under your pelvis. This will increase your range of motion and better stretch your lower back.

2. Thoracic twists

IP: lying on your back, arms up, fingers intertwined.

Keeping the pelvis pressed to the floor, we raise the shoulder blade and bend the spine forward in the thoracic region, while simultaneously twisting it to the side. We try to do the exercise with the maximum possible amplitude in both directions.

Forward. IP: Lying on your back, knees bent, arms up.

Having removed the arch in your lower back, raise your shoulders and place them as far away from your legs as possible. Bend your lower back as much as possible. At the same time, your pelvis should move towards your head. After several repetitions, move your heels closer to your pelvis, this will return you to IP. Back. IP: Lying on your back, knees bent, arms to the sides - lie relaxed.

Leaning on your heels and shoulder blades, lift your pelvis, while keeping your thoracic region on the floor. Place your pelvis as close to your heels as possible. Lift your heels off the floor. Bend your lower back as much as possible. At the same time, your shoulder blades should move towards your legs.

Forward. IP: Lying on your back, legs down, arms up.

“Stepping over” with the shoulder blades, we move towards the head.

Back. IP: Lying on your back, arms resting freely in the direction of your head, legs raised above the floor.

“Stepping over” with the pelvis, we move towards the legs.

5. Raising the pelvis with the lower back pressed and moving it to the sides

IP: Lying on your back, legs bent, arms folded on your chest.

Press your lower back to the floor. Raise your pelvis without lifting your lower back from the floor. Use the rectus abdominis muscles to lift the pelvis, exclude assistance from the legs. Alternate maximum tension of the rectus muscle with relaxation in the position of the legs and arms lying on the floor. Return to IP. Raise your pelvis and, without lifting your lower back from the floor, shift it alternately to the sides, as far as possible.

IP: Lying on your stomach, palms under your forehead.

We send a wave along the spine towards the head, after 5-6 waves of relaxation, 5-6 waves along the spine towards the legs, relaxation... and so on.

7. Stretching on the stomach, legs secured

This exercise does not train muscles, it helps to completely relax after exercise.

Lying on your stomach, tie your legs to the furniture or to the exercise machine with a rubber band.

You can bend over with your hands. Rolling over your stomach, move forward, while the tension of the rubber should increase. Relax your lower back after each movement. Repeat several times. With the rubber band stretched and the lower back relaxed, move the pelvis to the sides.

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Lying exercises are considered one of the most effective. The fact is that during physical activity in this position, many muscle groups are involved. This allows you to lose excess weight in a fairly short time without the skin sagging or looking flabby.

In addition, many physical activities in this position are used in physical therapy. Because they are considered safe for human health. They can be performed by almost all people, with the exception of those who have serious spinal injuries.

Therapeutic load for the spine

The above exercises are part of a health-improving system that is aimed at strengthening the core muscles of the back, buttocks, legs and abdomen. All exercises are performed in a horizontal position, so a soft mat is required to perform them.

The first exercise is aimed at activating blood circulation and energy in the human body. By performing this exercise, you can strengthen your back muscles and work hard-to-reach parts of the spine. It helps very well with rheumatism, joint pain, and flu.

Perform this exercise while lying on your back. Legs are straight and extended forward. Taking a deep breath, you need to arch your neck and chest part of your body upward. Next, hold your breath and sway your back to the sides (2-6 times). On a deep exhalation, return to the starting position, strongly straining your stomach.

The following exercise works well the muscles of the legs, buttocks and back. The sciatic nerve is particularly affected. This element can be performed by any person who does not have spinal injuries.

Do the back exercise while lying on it. In this case, you need to focus on your heels and upper back. Taking a deep breath, you should arch your back well.

In this position, hold your breath and move your body a little, first to the right, then to the left. At the same time, each time you need to fill your lungs more and more with air. Then exhale as much as possible.

You can also perform this exercise for your back while lying on it: take the starting position, then focus on the back of your head, elbows and heels. Next, you need to take a deep breath and lift your torso, pushing your chest and stomach up.

In this position, you need to hold your breath for a few seconds and swing your body from side to side (2-6 times). On a deep exhalation, return to the original position. This load allows you to relieve or reduce pain in the neck, spine, and lower extremities. At the same time, posture is also corrected (that is, stooping is removed), and the back muscles are worked out.

To strengthen your back, the following exercise is also useful: while lying on the floor, you need to spread your legs 40-50 centimeters, bend your knees and slightly raise your hips. Taking a deep breath, alternately lower your knees, first to the left and then to the right. It is important to touch the floor with your knees. Exhale, hold your breath and return to the starting position. For each side, repeat the exercise six times.

By performing this exercise while lying down, you can not only work out the spine, but also improve the functioning of the liver, spleen, bladder, and reproductive system.

In addition, exercise helps normalize the functioning of the stomach, intestines and all abdominal organs.

Healthy exercises while lying on your stomach

Exercises performed while lying on your stomach also have a healing effect. They are useful both for strengthening the back and other parts of the body. The first element helps slow down the aging process of the body.

It increases blood circulation in the spine, promotes the restoration of the human nervous system, and also strengthens the muscles of the back, buttocks and legs.

Performing the exercise: lying on your stomach, straighten your legs, and place your arms along your body. Taking a deep breath, you should lift your head and legs off the floor, and also move your arms back.

In this position, you need to hold your breath and perform six turns, first to the left and then to the right. Each movement requires your shoulder to touch the floor. Exhale deeply and repeat the exercise three more times.

In this case, it is important to strongly tense your abdominal muscles and also bend your back well. Now you need to hold your breath and turn your head six times, first to the left and then to the right. The exercise can be repeated 2 more times.

When performing this exercise, it is important to monitor tension in the lumbar region, as excessive stress can have a negative impact on the spine. But with moderate tension there are no contraindications for performing it. The exercise increases the mobility of the entire spine, strengthens the back, buttocks and back of the legs.

The next element works the sides of the body, as well as the muscles of the back and neck. To perform it, you need to lie on your stomach and straighten your legs. Next, you need to focus on your arms at the sides, and point your palms to the sides. Taking a deep breath, you should straighten your arms, throw your head back and bend at the lower back. In this position, hold your breath, then move your body and head forward and backward (6 times).

On the abdomen of each person there are 6–8 clearly defined fragments of the abdominal muscles. These are the same cubes that every novice athlete dreams of getting. If the percentage of fat is high, they are not visible, but they are always present. The “lying leg raise” exercise is aimed at focusing on the lower half of the abs, although it involves it along the entire length of the muscle.

Purpose of the exercise

Performing leg raises while lying on the floor is an easier version of hanging leg raises. The exercise can be easily done at home. This does not require any additional devices. Therefore, it is a universal remedy for maintaining abdominal muscle tone in any circumstances.

What are lying leg raises used for:

To strengthen the abdominal muscles, especially the lower part, at any level of physical fitness.
To increase abdominal strength and endurance.
Exercise has a therapeutic effect on the body. In particular, it is used as an element in the prevention of osteochondrosis and intervertebral hernias, and is also suitable for rehabilitation after abdominal surgery on the peritoneum.
As an element of morning exercises for children and adults.

Various performance techniques

Let's look at three options for lying leg raises, designed for people with different levels of physical fitness:

People with weak abdominals who want to strengthen them.
Physically trained people who want to make their abs stronger and more prominent.
Athletes who require increased exercise.

Alternating Leg Raises for Beginners

Also, this version of the exercise is indicated for osteochondrosis or recovery after abdominal surgery.

Starting position – lying on your back, lower back pressed to the floor. The arms are extended along the body or clasped behind the head.
Beginners can raise their heads. Feet together. Raise one leg to an angle of 45–60 degrees, hold it for 1–2 seconds and lower it to the starting position.
When the heel of the first leg touches the floor, you can lift the second leg.
Repeat the same for the second leg.

Watch your breathing. Exhale at maximum load. That is, we raise our legs - exhale, lower them - inhale.

To recover after surgery, it is recommended to further bend the leg at the knee so that there is no discomfort at the incision site. Gradually straighten your leg until it straightens. Attention! After the operation, you must wait the minimum time specified by the doctor, after which you can do any physical activity!

During pregnancy, it is better to cancel this exercise. Women should put less stress on their abs than men. Overdeveloped muscles can make childbirth difficult.

Simultaneous leg lift without weights

This exercise option is suitable for healthy people with an average level of physical fitness.

Starting position: as in the previous case. That is, lying on your back, on the floor. Raising your head is not recommended, as this makes the exercise easier. Feet together.
We begin raising both legs to an angle of 45–60 degrees, pause for 1–2 seconds while raised and lower them back.

There are two variations of this exercise technique:

Lowering your heels to the floor. This is easier to do, because when you touch the floor, your abs rest.
Without lowering your heels onto a horizontal surface, leaving 1-2 cm to it. This is the most effective version of the exercise, which keeps your abs tense all the time.

It is recommended to perform 2-3 sets, starting with 10-12 repetitions. For yourself, you can reach 30 repetitions in each approach. You should start with the first option, when your feet fall to the floor. After 1–2 weeks, you can move on to the second option, when the heels do not touch the floor.

If desired, the legs can be held in the raised position for more than two seconds (depending on how you feel).

Lying leg raises with weights

If your abdominal muscles are well developed and you need to increase the load, this option is perfect.

The technique is the same as in the previous exercise. The nuance is this: a weighting agent is attached to each leg (standard on the mounts). Alternatively, you can hold a dumbbell with your feet. The weight of the dumbbell is selected individually.

Raise your legs to an angle of more than 60 degrees or less than 45. The meaning of the exercise is lost. When the legs are raised higher, the muscles relax. Below – the muscles do not reach peak tension.

How to develop abdominal strength, pump up your six-pack and increase endurance

It should be understood that it is impossible to pump up both at once. To achieve each goal, the tactics will be different.

Strength and volume

This exercise, in itself, when performed solo, is not very suitable for creating sculpted abs. To achieve pronounced results, it is necessary to combine it with other exercises for the abdominal muscles. It can be:

double twists;
etc.

Note that when performing abdominal exercises, in particular, lying leg raises, volume and strength can be increased by following the following rules:

Number of approaches 3–4.
Reps in each approach are 10–12.
We use maximum weights (those when you can do 10–12 repetitions with the correct technique, no more).
Adding loads. Do you feel like you can do more without your technique suffering? Let's increase it. Gradually, there is no need to rush!

Endurance

Everything is much simpler here. We do the maximum possible number of repetitions in a prone position in an accelerated version. Two approaches are quite enough to expand the limits of abdominal endurance. We work through the burning sensation in the muscles.

How many times a week should you exercise

As an exercise, 1-2 sets of 10 repetitions can be done daily in the morning. Without weights, start by raising your legs one at a time. Depending on how you feel, switch to simultaneous lifting. Do not use weights.

To develop strength and abs, 2 times a week is enough. Remember, this is just one of several exercises, so you need to do other exercises to achieve this goal.

To develop endurance, you can train every day. Moreover, do the maximum number of repetitions 2 times a week. On other days - 2-3 sets of 30 times. For beginners, just 2-3 times a week is enough. Believe me, the effect will be noticeable.

Common mistakes

Below are the most common mistakes that most people make.

Lifting the body off the floor following the legs. This exercise involves only raising your legs - your back lies on the floor.
No mat, doing the exercise on a cold floor. Neglecting this seemingly trifle is harmful to your health. First, purchase a polymer soft mat. Secondly, ensure there is no draft.
Performing the exercise in jerks. If you repeat the movements very quickly, you get a chaotic contraction of the muscles of the whole body. Inertia arises, and a lot of necessary forces are spent on extinguishing it. Obey speed limits.
No delay when raised. This is acceptable if your abs are still weak. To increase efficiency, it is recommended to linger at the top point for 1–2 seconds.
Throwing your legs to the floor after lifting. Each movement must be performed smoothly and under muscle control. When using weights, you can get a sprain (in the case of abs, it’s rare, but it happens).
Listen to your body. If it hurts, stop doing the exercise. Try again another time. If it hurts another time, reduce the load. Usually the back hurts when you start lifting both legs at once.
The angle of your leg flexion should be determined by your strength and stretching abilities. Aim for straight legs.
If you have eaten, wait at least an hour. Exercising on a full stomach is harmful and difficult.

As with any workout, when working on the abs, you should follow the principle of gradualness. If your body has not previously experienced physical activity, start with the simplest option. That is, start with lifting one leg, and if this is easy for you, move on to raising both legs.

Spine and lower back - senior gentleman,
The heart is the youngest master.
The first assistant is the “cinnabar field”, the second is the palm and fingers,
and the third is the feet and toes.
((Chinese treatise “On Understanding the Spirit”))

At first glance, the set of exercises will seem simple to you, but observations show that people with osteochondrosis, after exercising for 2 or 3 months, feel a decrease in pain in the spine or their absence.

By doing these exercises regularly, you will appreciate their good healing qualities. They can be performed both during exacerbation of pain and during remission. A set of exercises should become a part of your life, and you should do it every day. Exercising once a week or month can only bother the spine.

Rice. 21. Starting position

The complex is not performed on a cold floor; a mat should be placed under your back. Before starting classes, you should not strain your muscles unnecessarily, you should breathe deeply and freely, and sudden movements should be avoided. It is not recommended to raise your legs above 45°, as a high range of motion can put a lot of stress on the spine and cause pain. During an exacerbation of the disease, you should choose the easiest exercises of the complex. With minor pain in a healthy state, the entire complex is performed. The time spent on classes is initially 5–8 minutes, then it increases: in the first week - by 5 minutes, in the second - by 10 minutes. When mastering the complex, it takes 30–40 minutes or more to complete it. Exercises should be done lying on your back, stomach and side.

Exercises while lying on your back

(movements with one leg alternately)

1. I.p. – lying on your back, feet shoulder-width apart, arms along the body. With a straight leg, a swing movement is performed up to an angle of 45° (not higher), then the leg gradually returns to the standing position. Repeat 10–12 times (Fig. 22).

2. I.p. – lying on your back, feet shoulder-width apart, arms along the body. With a straight leg, circular movements are performed clockwise (gradually increasing the amplitude). After 8-10 circular movements, the leg returns to the standing position. (Fig. 23).

3. I.p. – lying on your back, feet shoulder-width apart, arms along the body. With the straight leg, a circular motion is performed counterclockwise with more movement toward the opposite leg. After 8-10 circular movements, the leg returns to the standing position. (Fig. 24).

4. I.p. – lying on your back, feet shoulder-width apart, arms along the body. Raise your straight leg up, bend it at the knee, bring your leg towards your body (while keeping the other leg on the floor) and, straightening the leg, gradually return it to the standing position. Repeat the exercises 8-10 times (Fig. 25).

5. I.p. – lying on your back, feet shoulder-width apart, arms along the body. Raise your foot to the knee of your extended leg. Move the bent leg to the right and left, from the side of the bent leg, trying to touch the floor. Repeat 10–12 times (Fig. 26).

6. I.p. – lying on your back, feet shoulder-width apart, arms along the body. Raise your leg up to an angle of 45° and lower it in the opposite direction from the leg lying on the floor. Return it through the top to IP. Repeat 10–12 times (Fig. 27).

7. I.p. – lying on your back, feet shoulder-width apart, arms along the body. Raise your leg up and lower it behind the straightened leg so that the inner edge of the foot completely touches the floor, return the leg through the top into the standing position. Repeat 8-10 times (Fig. 28).

Exercises are done 8-12 times, first with the right, then with the left leg.

Exercises while lying on your back

(two feet together)

I.p. – lying on your back, legs closed, feet naturally apart, arms along your body, palms down.

1. I.p. - lying on your back, legs together, arms along your body, palms down. Straight legs, closed together, slowly rise to an angle of 45° and also slowly lower into the standing position. Repeat 8-10 times (Fig. 29).

2. I.p. – lying on your back, legs shoulder-width apart, arms along your body, palms down. The straight leg rises up, the other leg is brought to it, then both legs are lowered into an i.p. The exercise is performed alternately, lifting the right leg up, bringing the left leg to it and vice versa. Repeat 10–12 times (Fig. 30).

3. (“Scissors”)

I.p. – lying on your back, legs shoulder-width apart or together, arms along your body, palms down. Crossing movements are performed with both legs without touching the floor. Execution time 30–60 seconds (Fig. 31).

4. I.p. - lying on your back, legs together, arms along your body, palms down. Both legs rise up at an angle of 45° and spread apart in a straight line, and then connect and return to the standing position. Repeat 8-10 times (Fig. 32).

5. (“Bicycle”). I.p. – lying on your back, legs shoulder-width apart or together, arms along your body, palms down. Both legs rise up and alternately bend and straighten, the movements are reminiscent of riding a bicycle. The time spent on the exercise is also 30–60 seconds (Fig. 33).

Advanced exercises while lying on your back

1. I.p. - lying on your back, legs together, arms along your body, palms down. Both legs make circular movements clockwise with a small amplitude. Repeat 8-10 times (Fig. 34).

2. I.p. - lying on your back, legs together, arms along your body, palms down. Both legs make circular movements counterclockwise with a small amplitude. Repeat 8-10 times (Fig. 35).

Side lying exercises

The exercises are performed lying on both the right and left sides (Fig. 36).

Rice. 36. Starting position

1. I.p. – lying on your side, the lower arm is in front, palm down, the upper arm along the body. The top leg goes up and down. Repeat 10–12 times (Fig. 37).

2. I.p. – lying on your side, the lower arm is in front, palm down, the upper arm along the body. The upper leg rises up and throws forward, without bending at the knee, touching the floor with the inside of the foot, and returns through the top to the standing position. Repeat 10–12 times (Fig. 38).

3. I.p. – lying on your side, the lower hand is in front, palm down, the upper along the body. The upper arm is bent at the elbow joint, bring the foot of the upper leg to the knee of the lower leg and hook the bent foot (“hook”) onto the inside of the knee joint, move the elbow of the bent upper arm back and make springing movements, simultaneously touching the floor with the elbow and knee. Repeat springing movements 8-10 times (Fig. 39).

4. I.p. – lying on your side, the lower arm is in front, palm down, the upper arm along the body. The leg rises up and moves forward to the side at the same time as the upper arm, which moves back and up. Repeat 8-10 times (Fig. 40).

5. I.p. – lying on your side, the lower arm is in front, palm down, the upper arm along the body. The legs rise up together with a very slight amplitude. Repeat 5–7 times (Fig. 41).

6. I.p. – lying on your side, the lower arm is in front, palm down, the upper arm is along the body. Raise your leg up, bending it at the knee and bring the bent leg towards your body, then return it to the standing position. Repeat 8-10 times (Fig. 42).

7. I.p. – lying on your side, the lower arm is in front, palm down, the upper arm is along the body. The straight leg rises up and then moves back and touches the floor with the heel from behind, returning through the top to the standing position. Repeat 10–12 times (Fig. 43).

Exercises while lying on your stomach

(Fig. 44)

Rice. 44. Starting position

1. I.p. - lying on your stomach, arms along your body, palms down, legs together, back of your feet touching the floor, chin resting on the floor. Raise one leg, either right or left, from the floor upward, bending at the waist. The head is turned towards the leg performing the movement. Repeat 10–12 times (Fig. 45).

2. I.p. - lying on your stomach, arms along your body, palms down, legs together, feet touching the floor with the back of your feet, chin resting on the floor. Hands in the “lock” position behind the head, elbows apart, lift the torso up, gaze directed forward, legs remain in the position. Repeat 8-10 times (Fig. 46).

3. I.p. - lying on your stomach, arms along your body, palms down, legs together, feet touching the floor with the back of your feet. Place your palms on the floor opposite your shoulder joints and push up from the floor, arching your spine. Repeat 8-10 times (Fig. 47).

4. I.p. - lying on your stomach, arms forward, legs together, feet touching the floor with the back of your feet, chin resting on the floor. Lift your arms and legs off the floor, stretching your arms forward, arching your spine. Repeat 8-10 times (Fig. 48).

5. I.p. - lying on your stomach, arms along your body with palms down, legs straight, feet touching the floor with the back of your feet, chin resting on the floor. Tuck your torso and reach your hand towards the opposite leg (heel), your gaze directed at your hand. The exercise is performed alternately with the right and then with the left hand. Repeat 10–12 times (Fig. 49).

6. I.p. - lying on your stomach, arms along your body with palms down, legs straight, feet touching the floor with the back of your feet, chin resting on the floor. Raise your legs up, bend at the waist, return to standing position. Repeat 8-10 times (Fig. 50).

7. I.p. - lying on your stomach, arms along your body with palms down, legs straight, feet touching the floor with the back of your feet, chin resting on the floor. With your hands, grab the back of your foot and bend over, lifting your knees and chest off the floor: rock back and forth a little, return to standing position. Repeat 5–7 times (Fig. 51).

These exercises improve blood and lymph circulation both in the spine itself and in the tissues surrounding it, and improve the ligamentous-muscular system. They give flexibility and strength to joints and have a very beneficial effect on all organs and systems. The main task of the exercises is to strengthen the muscles that support the spine, these are large muscle masses of the chest, abdomen, neck and back.

Exercises "helpers"

(performed while standing)

Exercises with a stick

1. I.p. – standing, feet shoulder-width apart, gymnastic stick in hands (Fig. 52).

Scroll the stick back over the top, while keeping your arms straight. The distance between the hands when gripping at the beginning of the complex is greater, then when mastering the complex and in the future, the distance between the hands should decrease. Repeat 5–7 times (Fig. 53).

2. I.p. – standing, feet shoulder-width apart, gymnastic stick in hands, the distance between the hands should be equal to the width of the shoulders.

Hands with a stick are raised up all the way, while bending in the spine. Deflection no more than 30°. Repeat 8-10 times (Fig. 54).

3. I.p. – standing, feet shoulder-width apart, arms with a stick above your head, hands gripping the length of the stick at random.

Perform circular movements of the body counterclockwise, deviation from the axis no more than 30°. Repeat 8-10 times (Fig. 55).

4. I.p. – standing, feet shoulder-width apart, arms with a stick above your head, hands gripping the length of the stick at random.

Perform circular movements of the body clockwise, deviation from the axis no more than 30°. Repeat 8-10 times (Fig. 56).

5. I.p. – standing, feet shoulder-width apart, hands with a stick above your head.

Raise your leg to the side and lower it. The exercise is performed with both the left and right leg. Repeat 8-10 times (Fig. 57).

6. I.p. – standing, legs together, hands with a stick above your head.

Raise your leg back and at the same time make springing movements with the stick, arching your spine. The exercise is performed with both the right and left legs. Repeat 8-10 times (Fig. 58).

7. I.p. – standing, legs together, hands with a stick above your head.

Raise your leg forward, while your hands with the stick remain above your head. Raise your legs alternately. Repeat 8-10 times (Fig. 59).

Exercises with a gymnastic stick give strength and elasticity to ligaments and muscles. They improve breathing, blood circulation, and metabolic processes. In addition, they have a beneficial effect on the nervous system, regulating the relationship between the processes of excitation and inhibition in the cerebral cortex. Protect the body from premature limitation of joint mobility. For children, this is a means of preventing and treating spinal curvatures.

Exercises for the neck and head

1. I.p. – standing, hands on the belt, or sitting, hands at random.

Perform very slowly (with a slight tilt of the head) circular movements of the head, first clockwise, then counterclockwise. Repeat movements in one direction 5–7 times (Fig. 60).

2. I.p. – standing, hands on the belt, or sitting, hands at random.

Perform very slowly tilting your head to the sides towards your shoulders and “nodding” movements back and forth. Repeat each movement 5–7 times (Fig. 61, 62).

Exercises for the neck and head are good for headaches, cervical osteochondrosis and weak muscles and ligaments of the neck.

Exercises on the horizontal bar

1. I.p. – grab the bar with your hands and hang with your feet off the floor. Hang for 8-10 seconds, while the torso is relaxed.

2. I.p. – grab the bar with your hands and hang with your feet off the floor.

Rhythmically swing back and forth on the bar.

3. I. p - grab the crossbar with your hands.

Pull your torso towards the bar. (This exercise is mainly for men.) (Fig. 63).

4. I.p. – grab the bar with one hand. Hang and lift your legs off the floor, then grab your other hand and lift your legs off the floor. Hang on one hand for 2-3 seconds. These exercises are performed to self-stretch the spine and arm joints (Fig. 64).

Tips for exercising

Each student, controlling himself, must first select easier exercises, taking into account his general health and degree of fitness.

You need to make sure that classes, especially at first, do not cause a feeling of overwork, but only mild fatigue.

You cannot perform the exercises mechanically. You need to understand their meaning and do them willingly, ensuring the accuracy of execution.

When performing exercises, you need to breathe smoothly, rhythmically and without delay. It's best through the nose.

Exercise is necessary for everyone. When they are performed, the activity of the circulatory system improves, the number of beats and minute volume of cardiac pulsation increases, as well as the number of active capillaries in the lungs, and positive changes occur in the musculoskeletal joint system. All changes that occur under their influence entail a restructuring of the functions of individual organs, systems and the relationship between them.

Performing exercises for spinal curvatures (scoliosis, kyphosis, lordosis)

The transition of a person to an orthograde position created great difficulties for the load and endurance of the spine as a whole and especially the lumbothoracic and lumbosacral regions.

If we take into account the many congenital malformations and functionality of the spinal column, then the “failures” of its structure make us think about the perfection of the “perfect creature” that a person is considered to be. It cannot be assumed that the development of various spinal deformities is associated only with congenital and hereditary factors - it occurs not only under the influence of genetic factors, but also under the influence of osteochondrosis, environmental factors, nutrition, diseases, and age-related changes in tissues of the whole organism.

Spinal curvatures are quite common, especially in children (scoliosis in girls is 3-4 times more common than in boys), and accounts for up to 10% of diseases in the population. Early detection of these diseases helps to most effectively cure or stop the disease.

The most effective methods of treatment are manual therapy and therapeutic exercises. Performing therapeutic exercises, depending on the axis of curvature in the spine, should be carried out according to a certain method.

Scoliosis, in which the spine has an S-shaped curvature, requires attention to the most pronounced area of the curvature and, accordingly, the direction of the load on it when performing exercises.

Rice. 65 A. Lateral curvature of the spine (scoliosis)

Since scoliosis can be considered as a contracture of the back, where on the side of the internal arc of curvature the muscles are tense, and on the side of the convexity of the arc the muscles are relaxed, the patient’s task is to bring the back muscles to normal tone (bring relaxed muscles to normal, and tense muscles – relax). Therapeutic gymnastics can play an active role in this.

Rice. 65 b. Scheme of the development of deformation of the lumbar vertebra in scoliosis (according to I.A. Movshovich):A – due to physiological lordosis in the lumbar region with lateral tilt, the main load falls on the articular processes of the concave side (on the left); b – due to the second element of torsion and the action of muscles, the growth of the vertebral body occurs in the convex direction.

For example, if a patient with scoliosis has a pronounced left-sided curvature of the lumbosacral spine, then the therapeutic complex of gymnastics given above should be performed according to the scheme, i.e. when performing the exercises, the left leg makes twice as many movements as the right (asymmetric complex of therapeutic gymnastics). This strengthens relaxed muscles and relaxes tense ones. This also applies to other curvatures in various parts of the spine.

In this complex of therapeutic exercises, one should be guided by the nature of the spinal deformation, which creates gross asymmetry of all parts and departments of the human body. Therefore, all therapeutic agents for scoliosis are aimed at correcting this asymmetry, but even with symmetrical exercises it is impossible to obtain a symmetrical effect on the muscles. Obviously, asymmetric exercises for this type of deformation are more justified; they are more likely to provide a more uniform load.

Therapeutic gymnastics for spinal scoliosis acts as an independent method and is a preventive measure in the initial stages of the disease. As a rule, it stops this disease and in some cases can cure it. The patient is required to have the correct attitude towards performing therapeutic exercises. How can a patient determine whether he is performing a set of exercises correctly?

With a lateral curvature of the spine of the first degree, the patient loses height from 1 to 3 cm. With a curvature of the second degree - from 3 to 5 cm.

Third and fourth degree - from 5 to 10 cm or more. Measuring growth while performing exercises will help to see the effectiveness of the therapeutic effect. This will happen no earlier than 2–3 months after the start of the complex.

During this time, as a rule, the patient grows from one, and sometimes up to 4, cm. The primary role in the treatment of scoliosis should be given to manual therapy.

Kyphosis is an arched deformity of the spine in the sagittal plane (in common parlance – stoop). Unlike scoliosis, kyphosis is 3–4 times more common in young men.

Rice. 66. Thoracic kyphosis

With kyphotic curvature, the tidal volume of the chest decreases and the rhythm of the heart becomes difficult. The development of the disease is facilitated by weakness of the back muscles, so the main factor in treatment is to perform the gymnastics given above (a symmetrical set of exercises). It should be noted that kyphoid curvature responds quite well to manual therapy along with a fixed position of the spine while sleeping (lying on the back) on a hard bed. After performing manipulations on the spine, the patient must monitor his posture (correlate the position of the shoulders with the center of gravity). If these requirements are met, treatment will be quite effective.

Lordosis observed in the lumbar and lower thoracic spine. As a rule, it develops when the center of gravity of the body shifts backward. With this position of the spine, muscles and ligaments are stretched, the distance between the vertebrae decreases (lordotic compression) and lumbosacral pain occurs, internal organs (stomach, intestines, kidneys, liver) descend, which, in turn, leads to various disorders of their functions. Treatment of lordosis with manual therapy gives less effect than with kyphoid curvature, so it is necessary to undergo several courses of treatment, which will have a fairly beneficial effect on the course of the disease.

Rice. 67. Lumbar lordosis

Rice. 68. Different cross-sectional planes of the human body (according to Steindler):A – sagittal plane;b – frontal plane;V – transverse plane

Performing therapeutic exercises and a fixed position during sleep (lying on your back) are necessary. For lordosis, perform the symmetrical set of exercises given above.

The purpose and objectives of therapeutic exercises for scoliosis, kyphosis, lordosis:

1. Increase muscle tone, thereby rebuilding pathological posture, developing the skill of active posture (“hold your back”) and active self-correction.

2. Achieve correction of the arc of curvature of the spine (bring relaxed muscles to normal tone, and relax tense ones).

3. Achieve mobility of a certain part of the spine.

4. Improve the respiratory function of the lungs, thereby increasing metabolic processes in the body.

5. Normalize the function of internal organs (stomach, intestines, kidneys, liver, heart).

6. Create a “psychological stimulus”, increase the patient’s endurance and performance.

7. For large stages of spinal curvature, achieve a muscular-cosmetic effect.

8. Correction of the spine by performing therapeutic exercises.

EXERCISE No. 1. LYING ON YOUR BACK (Fig. 1, 2)

Indications. The exercise is recommended for almost everyone, with the exception of those with a spinal injury.

Accurate execution of breathing elements.

EXERCISE No. 2. LYING ON YOUR BACK (Fig. 3)

Strong release and vigorous retraction of the abdomen.

Objective: remove as much air as possible from the lungs.

Indications. The exercise is not difficult and is recommended for almost everyone (with the exception of those with a spinal injury).

The exercise is designed to ensure strict adherence to breathing instructions: take a deep breath, hold on the inhale, vigorously exhale through the front wall of the abdomen and upward movement of the diaphragm, a slight hold on the exhale.

EXERCISE No. 3. LYING ON YOUR BACK (Fig. 4)

Lying on your back, rest your head, elbows and heels on the floor, take a deep breath and lift your body, arching your stomach and chest. Hold your breath and swing your body from side to side 2-6 times. Exhale deeply using the front wall of the abdomen. Keeping the abdominal wall tucked in while exhaling.

Effect. Inhibits sclerotic processes in the body. Relieves or significantly reduces pain in the neck, back, and lower extremities. Corrects stoop and strengthens back muscles.

Indications. The exercise is not difficult to perform and is easy to control in movements. There are no restrictions on indications.

Features of the exercise. As much as a deep and complete inhalation is recommended, a strong exhalation using the front wall of the abdomen is desirable.

EXERCISE No. 4. LYING ON YOUR BACK (Fig. 5)

EXERCISE No. 4 (OPTION)

Effect. In addition to the main one, this exercise has a positive effect on the bladder and reduces the need to urinate at night.

Indications. The exercise is easy to perform and muscle tension is easily controlled. There are no restrictions on indications.

Features of the exercise. Pay attention to exhaling with your knees pressed to your chest.

EXERCISE No. 5. LYING ON YOUR BACK (Fig. 6)

Indications. Contraindicated for those with high blood pressure. Indicated for those with low blood pressure.

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Back pain is one of the most common problems in modern medicine. Doctors such as neurologists, orthopedists, and traumatologists often hear from their patients complaints of discomfort, chest pain, etc. Back pain when lying on your back can signal the development of many diseases of the musculoskeletal system or internal organs. In this case, you need to get diagnosed and start treatment as quickly as possible. But often such a symptom occurs due to common physiological or everyday factors. If you eliminate them or at least reduce the degree of their pathological influence, back pain will go away on its own.

The most common conditionally benign causes of back pain

So, there are 2 main types of factors that contribute to the occurrence of back pain in a lying position. The first type, which is also the most common, consists of different options for negative effects on bones, joints, and muscles:

If in a particular case the above factors are absent, or after eliminating them the back pain does not go away, you should consult a doctor.

Pathological causes of pain when lying on your back

The back can hurt when lying down for various reasons. Sometimes pain radiates to the lower back due to pathologies of internal organs, in other cases it is directly in the spine itself or the tissues surrounding it. The most common pathological causes of back pain at night are:

Diseases of the kidneys or urinary system. Lying on your back makes it most difficult for the kidneys to do their job;
Diseases of the musculoskeletal system - vertebral hernia, osteomyelitis, damage to the muscular system in the back. Spinal injuries, fractures in the pelvis, sacrum;
Diseases of organs located in the pelvic or abdominal cavity - pathologies of the internal genital organs, pancreatitis, cholecystitis, abdominal aortic aneurysm, gastric ulcer, gastritis;
Diseases of the heart and cardiovascular system, lungs.

Some patients are interested in why their back hurts at night. It is impossible to answer this question precisely, however, there are several factors that can explain such symptoms. Firstly, during the day the back does not hurt because the internal organs do not hurt. Some diseases manifest themselves at night, for example, gastritis. Secondly, if the muscles are tense during the day, then they may not hurt, but during the period of relaxation, just the opposite. Well, during pregnancy, the uterus puts pressure on the back the most when the woman is lying on her back.

How to determine its cause based on the nature and location of pain

By listening to your body, you can try to determine the most likely cause of the pain syndrome. The nature of the sensation (pain) and the likely problem:

Aching is a disease of the urinary system or muscle strain.
Point – arthrosis or rheumatism.
Strong, sharp, sharp, shooting – oncological or infectious-inflammatory diseases of internal organs. And if the pain is felt in the bone, it means a bruise, a fracture in a certain area of the musculoskeletal system.
Cramping, pulling, pressing - most likely the cause is pregnancy.

Depending on the location of the unpleasant sensations, the following patterns of diseases can be determined:

In the lumbar region - diseases of the genital organs or urinary system, injuries, fractures, muscle strains, unsuitable mattress.
In the abdominal region - pathologies of the digestive system.
In the thoracic spine, diseases of the cardiovascular system and lungs are possible.
In the cervical spine there are various bone deformities, diseases of the bone or joint tissue of the spine. Less commonly, intracranial pressure disorders.

In order to more accurately determine the cause of back pain, you need to first consult a therapist. And then, depending on the characteristics of the clinical picture, the doctor will refer the patient to a doctor of a more narrow specialization. You can, if possible, seek advice directly from a vertebrologist - a specialist in pathologies of the musculoskeletal system.

Methods for diagnosing and treating diseases that manifest as nighttime back pain

To begin with, the doctor will listen to complaints and conduct an external physical examination of the patient, paying special attention to the spine. The following diagnostic procedures may be prescribed:

To ensure the integrity of bones and joints - x-ray;
To diagnose the condition of the muscular system and internal organs - MRI, CT, ultrasound;
To identify possible infectious-inflammatory and oncological processes in the body - general clinical and/or biochemical blood and urine tests;
To exclude diseases of the cardiovascular system - ECG.

You may also need to consult such specialists as a neurologist (to exclude pinched nerves), gynecologist, urologist, gastroenterologist, or oncologist.

Treatment methods for back pain directly depend on the diagnosis made by the specialist. If it's all about musculoskeletal dysfunction, complex therapy will be required. The doctor may prescribe massage, swimming. As well as drug treatment - the prescription of anti-inflammatory, painkillers, and multivitamin medications. And medications to restore, maintain, and strengthen the health of the musculoskeletal system.

If back pain arose as a concomitant factor in pathologies of internal organs, etiological treatment will be aimed at eliminating the primary disease. Drugs will also be prescribed for symptomatic therapy and alleviation of the patient’s condition.