Exercises for the spine and neck, joints, lower back, posture, strengthening the back muscles at home

Exercises for the muscles of the spine and neck will help to maintain youth, strength, beauty and health. Classes are useful at any age and have practically no restrictions for health reasons. The spine is like a rod that gathers all parts of the human body into a single system.

Indications and preparation for training

A sedentary lifestyle can lead to the development of scoliosis, kyphosis, osteochondrosis and other diseases of the spine. The first signs of osteochondrosis are increasingly common even at the age of 30, and by the age of 50 the disease reaches an advanced stage as a result of concomitant complications.

With the progression of osteochondrosis, protrusion of the discs or ruptures of the annulus fibrosus occurs, as a result, an intervertebral hernia appears, which can only be removed surgically. The instability of the vertebral regions leads to pain and limited mobility of the affected parts of the body.

A person has 33 vertebrae held together by ligaments and intervertebral cartilages (discs). By performing sets of exercises, each person can increase their own flexibility, strengthen the muscle frame that protects the spinal column.

A correctly selected complex allows avoiding surgery in case of the onset of the disease. Often, it is with the help of exercises that you can completely forget about an unpleasant diagnosis and avoid the risk of ending up in a wheelchair.

Complexes for the formation of a flexible and reliable muscle corset around the spinal column require preliminary warming up of the body and warm-up.

With excessively sharp movements with a strong amplitude, the connections of individual vertebrae can be disrupted. Often, injuries lead to damage to the intervertebral discs or infringement of the nerve endings passing inside. For this reason, training is necessary before starting the exercises. You need to start with a little warm-up.

It may include:

• side bends;
• forward bends;
• back bend;
• head tilts back and forth, right and left;
• circular head movements.

To prepare for further active exercises, warming up muscles, ensuring blood flow, it is enough to do each exercise 10-15 times. Two approaches can be taken.

Such exercises are equally shown to completely healthy people for the prevention of possible diseases and to those who already suffer from osteochondrosis.

Contraindications

The condition of your spine should be treated with care.

Performing complexes for the spine and neck is required with the obligatory consideration of contraindications:

• they are not recommended during an exacerbation of osteochondrosis, therapeutic exercises are performed in remission;
• it is recommended to treat with caution when starting classes in the presence of thrombosis, a complete ban is imposed in case of bleeding;
• exercises are recommended only after consultation with the attending physician in case of diagnosing cancer;
• classes may be contraindicated with increased mobility of the cervical vertebrae.

Considering the large number of therapeutic gymnastics complexes, you can always choose the optimal list of exercises. Gymnastics is indicated for general health promotion, the formation of a reliable muscle frame, and increased flexibility.

Exercises for the cervical and dorsal regions

Doctors are ready to recommend gymnastics classes to any patient. Depending on the main diagnosis, a variety of developed complexes can be offered.

For joint pain

In this case, various complexes focused on increasing flexibility and stretching help well. Classes will get rid of pain in the neck and back, from intervertebral hernias.

The need to conduct such classes will be shown by a simple test of several tasks:

1. Clutching in the "lock" of hands between the shoulder blades, one hand is wound down over the shoulder, the other hand is wound up behind the back from the side of the lower back. The hands should meet and join in a "lock".
2. Flexibility and stretching will help you evaluate the bends that require you to touch the floor with your fingers without bending your knees, better if you can put your palm on the floor.
3. When bending over, the chest and abdomen should touch the legs.

For back pain

Gymnastics, including stretching and flexibility exercises, is indicated for back pain. A significant part of the complex can be performed on a rug spread on the floor.

It is important to do each task carefully and at a slow pace:

1. Lie on the mat, put your hands on your sides, slowly raise one hand up, straining the foot of the opposite leg on yourself. This task helps to stretch the spine.
2. Stretching shown as a kind of "ambulance". In case of a sharp attack of pain in the lower back, you need to stand up, straighten up, clasp your hands in front of you in a "lock", slowly lift up and stretch. It is recommended to stretch as high as possible.
3. Lie on your back, bend the knee and try to pull it to the body. When performing, there is tension in the back, back of the leg, gluteal region. Hold in this position for a few seconds, slowly straighten your leg. Repeat several times with each leg alternately.
4. Get on all fours, stretch your right arm forward, left leg back, maintain the position for a few seconds, repeat alternately with each arm and leg several times.
5. Get on your knees, bend your head to the floor and touch the surface of the floor with your forehead, stretch your arms forward, touch your heels with your buttocks. This pose in yoga is called the "child pose". The buttocks stretch towards the heels, the arms stretch forward. It is recommended to stay in this position for 30-60 seconds.

Exercise is beneficial for the spine and neck by relieving tension and stretching.

For posture

Good posture makes every person confident and beautiful. Everyone can get rid of stoop in a short time, regularly performing at home simple gymnastics tasks for the formation of a healthy posture:

1. The simplest and most accessible task is to simply fix the position of the body in a standing position near the wall. It is required to touch the surface of the wall with the heels, calves, buttocks, shoulder blades and the back of the head. It is required to maintain a straight position for at least one minute. As posture is restored, the duration can increase to several minutes.
2. Stand against the wall, straighten up, raise your arms up, maintaining a connection with the wall surface, and stretch. Fix the position for 20-30 seconds.
3. Sit on a chair or stand up, straighten your back, raise your head to a straight position, pull your head forward with the effort of the neck muscles.
4. Sit on a chair, straighten your back, put your hands on your knees, bring your shoulder blades together and maintain a pose for 30 seconds - 1 minute.
5. Raise a water bottle or dumbbell in front of you. Maintain the position for up to 30 seconds, do it 5-7 times.
6. Perform torso turns with maximum amplitude in both directions 10 times in each direction.

For strengthening the back muscles

Exercises to strengthen the spine and neck are convenient to perform at home to build a strong back muscle.

The complex of effective exercises for strengthening the muscles of the back includes tasks performed while standing, sitting on a chair, lying down. Dumbbells are additionally used.

It is best to form a separate small complex from them, into which may include the following tasks:

1. Lie with your stomach on the mat, stretch your arms along the body, raise your straight arms up, flexing the lumbar spine as much as possible. At the same time, try not to strain the cervical spine too much.
2. The boat becomes a successful exercise for the formation of back muscles. In such a situation, lying on the floor, stretch your arms forward in front of you. At the same time, bending the lumbar spine, the legs and arms are lifted up with effort. It takes about 30 seconds to stay in this position.
3. To strengthen the muscular corset of the back, it is useful to do body turns while sitting on a chair or stool. Additional load can be given with dumbbells.
4. A good load is given by various exercises with a fitball, including the "plank", during which the legs are placed on the fitball. When performing this version of the bar, additional muscle load is provided due to the need for balancing.
5. You can simply do a simple or transverse "plank" 1-2 times a day; to perform a simple version of the exercise, you need to lie on your stomach, rest on the floor with your toes and palms, and raise your torso. It takes 1-5 minutes to maintain a static position. Those who have successfully mastered this task, which provides a load on all the muscles of the body, can try to lean only on the toes of the right foot and the left palm.

There is also a large list of special exercises that are part of the exercise therapy complexes.

Such exercises for the spine and neck are included in specialized complexes recommended for at home or under the supervision of a doctor.

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A set of effective exercises

Hands around the neck

Exercises for the spine and neck include wrapping the arms around the neck. To complete it, you need to sit on a stool, straighten your back, raise your head and chin. You can perform the task while standing. The hands are wrapped around the neck, the thumbs are under the chin.

Hands become a kind of collar to fix the cervical spine. Next, you need to make slow bends to the sides. With each tilt, the head should remain in this position for a few seconds.

Resting hands on the table

For the formation of a reliable muscle frame, the task of "resting hands on the table" can be used. During its implementation, you need to come up with your back to the table and lean on the edge with your hands and gluteal muscles. For stretching and muscle training, you need to, leaving your hands on the table, stretch your body up, bending in the lumbar spine. It is performed up to 20 times with fixation within 30 seconds.

"Pendulum head"

To complete the exercise, you will need to take a hardcover book and try to carefully place it on top of your head. Next, you need to lower your hands and try to maintain position. Then they begin to press on the head with their hands, achieving a little resistance.

Neck flexion and extension

The muscular frame of the cervical spine is well formed when performing flexion and extension of the neck.

This exercise has two parts:

1. While standing or sitting, straighten your back and press your forehead onto your palm until resistance.
2. Put the palm of one hand on the forehead, put the palm of the other hand on the back of the head.The pressure is applied with both hands at the same time.

Turns of the neck and head

Performing neck bends with your hands helps well in the formation of the muscle frame. In this case, it is required to resist an attempt to turn the head to the side, preventing it from turning with the palm applied to the cheek.

Palms on temples

Exercise for the spine and neck "Palms on the temples" - easy to do on your own. Hands need to squeeze the temples, as if clasping the head on both sides so that the fingers look up.

Further, due to the activation and tension of the neck muscles, you should try to lower your head down, creating tension by holding with your palms. The teeth in this position are tightly squeezed.

Fingers on the temples

Exercise "fingers on the temples" - part of the complex recommended for the spine and neck. In this case, fingers are placed on the temples. Fingers are spread, palms are pressed to the cheeks. Then they begin to do a soft facial massage with multidirectional up and down movements. At the same time, the head is tilted back and forth.

Neck stretching

An exercise such as stretching the neck perfectly stretches the spine and strengthens the muscle frame. To complete it, you will need to lie on a roller. The arms are located under the neck.

When performing the task, the muscles of the cervical spine are strained, the neck is slightly stretched upward, overcoming the resistance of the palms.

Also, to form a healthy muscular frame of the neck and spine, therapeutic exercises are used in all areas.

Physiotherapy

According to Bubnovsky

The spine and neck exercises are specially designed to be performed at home. The author of the system is Sergey Bubnovsky. In this situation, the main idea is to perform gymnastic tasks with overcoming pain.

Sergey Bubnovsky recommends focusing on 4 leading rules:

1. Performing workouts through overcoming the pain threshold.
2. Mandatory training in a daily regimen, the rarest is once every two days, otherwise muscle memory is lost.
3. At the moment of effort, an exhalation is required to reduce pain.
4. The end of each lesson to relieve swelling of the joints becomes a mandatory rubdown with a cold wet towel.

Exercise can be performed even in case of severe back pain. Among the options, there are types of complexes for patients with severe pain. They are carried out with an expander and various weights.

According to Norbekov

Another famous author of exercise complexes is Academician Norbekov. The basis of the practice is a combination of effects on the physical and spiritual body. Academician Norbekov in his complexes for the spine and neck uses the obligatory use of the power of self-hypnosis.

The author of the method is sure that the ability to feel joy from every movement becomes the basis of health. Health gives self-confidence, the ability to control your own mood and body. You can use the practice even in case of severe pain.

According to Karl Levit

Another specialist who created a training program for strengthening the muscular frame of the spine is the Czech chiropractor Karl Levit. The exercises of the complex are capable of developing each section of the spinal column. An important part of recovery is manual therapy. All tasks are adapted for self-fulfillment at home.

Tasks are aimed at loading the problem blocks of the spinal column.

Karl Levit urged to give a metered load on problem areas. The degree of stress is determined by the first signs of mild pain. When done correctly, the pain threshold gradually increases. During exercise, it is important to monitor your breathing, making an entrance at the stage of muscle tension, which lasts no more than 10 seconds.

1. The simplest exercise option is to warm up the neck. You need to sit on a chair, straighten your back and relax your neck.The arms are bent at the elbows. The palms are wound around the back of the neck. The fingers are placed on the seventh cervical vertebra. It is clearly visible if you tilt your head forward. During exercise, you need to press on the back of the neck with your hands, while straining the muscles, resisting the pressure. While inhaling, turn the head to one side and the other, holding the breath at the maximum turning point for 5-7 seconds.
2. Keeping the position and pressure of the hands on the seventh vertebra, tilt the head back and forth. The slope is performed at the entrance. Fixation takes up to 10 seconds.

By Paul Bragg

When planning to improve the condition of the spine, you can try exercises for the neck and spine according to Paul Bragg. All tasks are performed at a calm pace without undue stress. Exercise helps to relieve eye muscle tension, relieve headaches, and soothe stomach pains.

1. The first is a kind of "plank" option. You should lie on your stomach, legs apart shoulder-width apart. Bending the lower back, raise the pelvis above the head, resting on the floor with palms and toes. The pelvis is raised to the level of the forward tilt. The knees can be left slightly bent. The second stage is lowering the pelvis to the floor with the lower back flexing.
2. Stimulating the nerves that go to the kidneys can be helped by an exercise with lateral pelvic turns. You need to lie on the floor on your stomach, rest your palms and toes on the floor and turn left and right, maintaining the fixed position of the palms and feet.
3. To start the next exercise, you need to sit on the floor, rest your palms on the floor shoulder-width apart, bend your legs at the knees. Next, you need to raise the hips, bending in the lower back, until the body is in a horizontal position to the floor surface, elbows and knees need to be straightened. This exercise strengthens the spine in the lumbar region.

Expert recommendations

Regardless of the chosen treatment system, it is worth paying attention to following some simple and clear useful recommendations:

• You need to do it only if you have an understanding of the meaning of training.
• Each exercise for the muscles of the spine and neck is chosen according to your own state of health.
• It is not recommended to start training at the stage of serious exacerbation and alarming symptoms, pain. At this stage, an experienced doctor should supervise the order of classes.
• It is imperative to start each workout with a warm-up and light warm-up. It is advisable to practice continuously and without interruptions. This will help maintain muscle strength and spine health.

A feature of each workout is the slow and careful execution of each exercise. This is required to maintain the integrity of the intervertebral connections. Tasks must be done carefully.

Spine and Neck Exercise Videos

Exercises for the muscles of the spine:

Technique for performing exercises for the spine and neck: