Back cushion. How to lie on it: juniper, massage, sports, orthopedic, miracle, Japanese, fitness roller under the lower back for osteochondrosis

Content

The back cushion is gaining popularity. But this is absolutely not an innovation. They used it in ancient times, putting it under the arms, back, neck during periods of rest. You need to know how to lie on it correctly in order to get the maximum benefit and pleasure.

Types of back cushions

Orthopedic roller - the action is aimed at relieving tension in the muscles of the neck, joints in the shoulder area, as well as in the lumbar region.
Fitness gym roller (roll).
Roller made of a thick terry towel.

Excipients

Fillers in rollers are essential. Modern products are produced with fillers that have hypoallergenic qualities. They are as practical as possible and have medicinal properties.

Polyurethane foam filling. The main advantage is that dust does not accumulate in it and mites do not appear. It is able to take the required shape as much as possible and does not leave dents after application. It is sufficiently resistant to external influences, practical to use and clean.
Polyester. Filling is relatively inexpensive, so the cost of a product with it is a budget option. But this is not its only advantage. Due to the fact that it is a lot of small balls, it makes it possible to form height and shape. The only inconvenience is constant beating of the roller.
Buckwheat husk... The main advantage is that the filler has a healing effect. Rollers with such filling are recommended for people suffering from bronchial asthma, since the husk is very hypoallergenic. The roller with this filler is stiff and has a "memory effect".
Back cushions made of Greek husk deteriorate over time
They practice filling the roller with juniper (shavings). Oils (essential) eliminate microbes, the smell aromatizes the air, disinfects it, cleans it. Inhalation improves immunity, calms the nervous system, helps with hypertension, headaches, stressful conditions. The blood circulation process normalizes. All these factors ensure a good rest.
Manufacturers are trying to diversify the juniper filler with additional components: lavender, aspen shavings.

For practical purposes, the polyurethane foam roller is easy to clean. Husks and polyester do not tolerate moisture very well - such a roller needs additional pillowcases.

Regarding the shape - there are no differences, they have a standard shape and differ only in size: width and height.

What are the back cushions for?

A back cushion (as described below) is considered a unique and versatile pillow. Poor sleep, tiredness after sleep, pain in the vertebral part of the back occur mainly due to uncomfortable (high) pillows.

They keep the thoracic spine toned and the chin relaxed. It is this position in a dream that is considered wrong.There are pains, migraines appear, osteochondrosis develops.

The advantages of using a roller:

It is he who helps to take the necessary form.
Helps eliminate sagging in the chest area.
Able to support the neck in a comfortable position relative to the body.
When used in the lumbar region, it relaxes the back muscles.
Effective for existing problems with the spine and for the prevention of back pain, osteochondrosis.
Used not only during sleep. A certain complex of medical gymnastics for the back is performed with it.

How to lie on a posture correction roller

The back roller is also used for posture correction. When a person does not slouch, he looks slimmer. You need to know how to lie on it correctly in order to achieve maximum results.

To begin with, the roller is located in the lumbar region. After doing the stretching exercise, he moves a few centimeters higher, located in the area of the shoulder blades, which helps to raise the chest and correct posture.

Indications for roller exercise

A roller for the back, how to lie on it and do exercises, are told by experts. Specially developed gymnastics has a positive effect on the condition of the spine and strengthens the back muscles. To perform a set of exercises, you do not need any adaptations, and the effect is recognized as after applying physiotherapy or stretching the spine.

But it should be remembered that gymnastics is not aimed at curing serious problems of bones and discs, but at the functional normalization of the spine.

Helps to strengthen posture.
Pain syndrome decreases, discomfort in the back disappears.
Excess fat deposits leave the lumbar region.
Muscle elasticity increases, their strengthening occurs.
For strengthening the chest and straightening the posture (when moving the roller).
Effective for violations of the natural position of the support axis.

The exercises are not completely harmless, therefore strict compliance with the rules of execution is necessary. The technique is not difficult, but it affects the spine. Failure to comply with recommendations or contraindications can aggravate the situation and lead to rather dangerous complications. It is not recommended to start gymnastics yourself, without examination by a specialist and its appointment.

Contraindications

As with other procedures and gymnastics, these classes have a number of contraindications.

These include:

Acute back pain.
The presence of a herniated disc.
Fragility of the vertebrae.
Hypertension.
The presence of a cold, fever.
The presence of compression fractures or vertebral fractures.
Osteoporosis.
Any bleeding.
Injuries or sprains in the groin area.
The presence of a painful sensation in the spine with an unexplained cause.
Pregnancy. Postpartum period (almost a year).
Various tumor processes.

A roller for the back: how to lie on it and perform a set of exercises, consult a specialist.

This is important as they can cause some negative reactions. Dizziness, headache, acute back pain, darkening in the eyes, nausea, fainting may appear.

They can arise as a result of several reasons:

Violation of the rules for performing exercises.
Individual characteristics of the organism.
Unaccounted for contraindications.

When such syndromes appear, it is necessary to stop performing a set of exercises and rest for a few minutes. Then stand up carefully. Take pain reliever if necessary. After the symptoms disappear, do not exercise without specialized advice to identify the causes of the discomfort and complications.

Don't miss the most popular column article: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video tutorials.

Japanese exercise for weight loss

The method was developed by the Japanese physician Fukutsuji. After many years of research, he came to the conclusion: a violation of natural processes and balance in the body causes an incorrect arrangement of the pelvic bones and ribs. All this leads to curvature of posture, abdominal bulging, back pain, etc.

The doctor has developed a method of static stretching, which is mainly aimed at restoring the full functioning of the spine, straightening the shoulders, and straightening the posture. Due to the fact that gymnastics is aimed at restoring normal blood circulation processes, it has another positive effect - it promotes weight loss, especially in the lumbar region.

With regular use, the correct position of the internal organs is also restored, the skin is tightened, the waist becomes slimmer, the body lines are correct. Exercise is best done in the evening, ideally before bed. The body recovers well overnight, the muscles stop hurting.

With constant implementation, the following results are achieved:

the volume in the waist area decreases;
straighten your shoulders;
the pelvic bones are in the correct position;
the chest is tightened;
the spine is stretched.

Correct exercise technique:

Exercise on a hard surface.
Prepare the roller.
Observe the sequence of actions: take a "sitting" position, the lower limbs should be straight, put the roller under the back in the navel area (this is important). Smoothly lie down on the roller, check if it is located correctly under the lower back (draw a conditional line down from the navel, if your finger touches the middle of the roller, it is located correctly).
The lower limbs are located on the shoulder line, the thumbs are drawn together. They must be in contact with each other. The "clubfoot bear" effect. In fact, it is not easy. If it does not work, secure your thumbs with some kind of device, for example, an elastic band.
Place your hands with your palms to your face, connect your little fingers and smoothly bring your hands behind your head.
The position is not very comfortable, but this is exactly how the spine is stretched, and the pelvic bones, ribs are in the correct physiological position.
The initial execution takes about 3 minutes. Then the duration increases to 7 minutes.

Examples of a set of exercises for stretching

Exercises aimed at stretching the muscles of the back:

Sitting on the floor, place the roller in the center of your back and lie down. Legs are shoulder-width apart. The chest is straightened, the hands are on the hips. Roll out the roller from the middle of the back to the shoulder blades. If possible, it is recommended to roll up to the neck, if this does not cause difficulty.
Place the roller under the lower back in the navel area. Smoothly stretch your legs. Bring the thumbs together and spread the heel of the foot. Place your hands with your palms to your face, connect the extreme fingers and in this position, put your hands behind your head. It is recommended to stay in the stretched position for about five minutes.

A set of exercises: raising the tone

To improve the blood circulation in the pelvic area, eliminate pain, to increase the tone of internal organs the following exercise is recommended:

Lie on a hard surface. Put a blanket under your head, place a roller in the lumbar region. Connect the feet and press them to the pelvis. Try to fix it. Spread your arms to the sides. The exercise is performed with the buttocks relaxed. Breathing deeply, lie down for about 5 minutes.
Take the position "lying on your back", place the roller under the shoulder blades. Moving your legs, roll on a roller. The roller should roll into the lumbar region. Repeat the movement in the opposite direction (towards the shoulder blades). Run 6 (7) times.
Rolling over the lateral surface of the back. Roll from the armpit to the waist.
Exercise for the lower back. Sitting on the floor, rest your hands on the floor behind. Legs are shoulder-width apart. The roller is located under the sacrum.Roll it from the sacrum and above.

Remember to roll the roller very slowly. With fast rotational movements, it will not only not be beneficial, but can harm.

A set of exercises: relaxation and improvement of posture

For general relaxation and relaxation of the shoulders, relieving leg fatigue, normalizing blood flow and lymph movement a set of exercises has been developed:

Take a position: lying on your back. The roller is positioned in the lumbar region to relax the sacrum, ribs and the lumbar itself. Stretch your legs smoothly. Spread your arms to the sides, bending them at a right angle. Relaxed, be in this position for 3 minutes.
Lie on a hard surface, place the roller under the neck. The head should hang down a bit. Make smooth rotational movements in different directions. Duration is about 2-3 minutes. Blood circulation in the brain is restored.

How to use a roller for osteochondrosis

A roller for the back, its thickness for osteochondrosis of the neck and lower back is selected based on the distance from the body to the mattress. By measuring the distance, a suitable size is selected.

If the roller is made of a towel, it is rolled up to the required thickness and looks like an orthopedic one. For pain in the lumbar region, lie on it, putting it under the lower back and under the knees. To keep the lower back relaxed, the legs must be kept above the body.

A bolster under the neck helps:

cessation of headaches;
provides good rest and good sleep;
prevents neck curvature;
stimulates the normalization of blood circulation in the head.

When the roller is located in the lumbar region:

muscles relax, fatigue is relieved;
the feeling of discomfort goes away;
relieves tension in the spine;
blood circulation processes are normalized.

The use of the roller should not be accompanied by any discomfort, it should not cause pain. Otherwise, it is necessary to abandon this type of roller and choose a different size and required height.

A set of exercises for the back and spine require adherence to all techniques. Before starting to use gymnastics, you need to consult with a specialist to find out if there are any contraindications. Neglecting the technique of gymnastics can lead to the development of processes that will negatively affect the condition of the spine.

Classes provide for daily performance, with a gradual increase in loads and training duration.
After strengthening the back muscles, the press is recommended to form a larger roller.
During the implementation of the set of exercises, monitor the correctness of breathing: without overstraining, smoothly make inhalation and exhalation, they should be deep.
After the end of gymnastics, it is strictly forbidden to sit down abruptly, not get up, and carry out other exercises.
You need to relax, relax your muscles, and smoothly roll onto your side. Lie down for a while. Perform smooth flexion, extension of the arms and legs.
It is allowed to get up only after a 10-minute rest, while observing a certain sequence of actions: first, kneel down, linger for a few minutes. Then stretch out to full height.

The exercise roller can be made by yourself. Take a towel, mainly of a hard texture, as it is necessary for the roller to be hard.

Roll the towel tightly with twisting movements, tie it with a rope or secure with an elastic band. For the roller to be of maximum benefit, it is necessary to maintain the optimal dimensions. The width of the product should be the width of the back. The ideal height is 10 to 15 cm.

With osteochondrosis, a set of exercises is selected in order to eliminate pain symptoms, dizziness, numbness of the limbs, and improve blood supply. Depending on the localization of the problem, the doctor selects a special gymnastics complex using a roller.

Standard back exercises include the following:

Take a sitting position on a hard surface. Ideally on the floor using a rug.
Place a roller behind your back and slowly lower yourself onto it. The roller should be in the navel area. It is easy to check by drawing a conditional line from the navel down.
Legs are shoulder-width apart, with thumbs together and heels apart.
Raise your hands, place your palms to your face, connect your extreme fingers and put them on your head.
Stay in this position for 3 to 7 minutes. The duration is gradually increasing.

Whichever position of the roller is chosen for the back or for the neck, how to lie on it and do the exercise, it is necessary to consult a specialist in order to get the maximum pleasure and effect.

Back cushion video

Japanese spine correction technique using a back roller:

Miracle roller for posture and back health:

Back roller: juniper, massage, sports, orthopedic, Japanese, cylindrical fitness roller