Exercises in the pool for the back
Unfortunately, a variety of back problems are now very common. That to blame - a separate story, which can be told long enough. This time we want to talk about one of the methods of conservative treatment of back problems. In particular, now exercises in the pool for back, which can be used in the treatment of osteochondrosis and a number of other diseases, have gained considerable popularity.
What are the advantages of doing exercises in the water?
Exercises in the pool not only help to strengthen the spine, but also positively affect the entire body.
Water is a wonderful environment for a person suffering from back problems, if only because when a person is in the water, his spine is practically not stressed and takes hisnatural position. Thus, the pressure on the intervertebral discs decreases, which most suffer from osteochondrosis.
On the other hand, water provides serious resistance to human movements. For example, water will brake almost any sudden movement, which can harm the sick spine, while allowing it to move smoothly, while receiving a sufficient load. So it turns out that the spine gets a chance to relax, and the person has the opportunity to work out almost all the muscles that support the back.
In this case, exercises for the back in the pool, like any other version of exercise therapy, are performed the field of how the acute period of the illness ended. The exception is only the problems of the cervical spine, because it still experiences a certain tension. Therefore, with a feeling of "stiffness" or with acute pain in the cervical spine, one should be especially careful and perform the exercises only with the permission of the doctor and under the supervision of the instructor or the trainer of .
Caution - hypothermia! !!
Back problems can increase dramatically when supercooled. Therefore, you should monitor certain parameters, for example - the water temperature, the time you spent in the water, etc. Therefore, if you are doing exercises in an ordinary pool, you should take a hot shower before entering the water, and try hard to move in the water.
Of course, if you are doing exercises in the pool with hot water, then the problem of hypothermia is not so acute. But, unfortunately, such specialized pools are a rarity, so most often you have to deal with the most common pools, which, moreover, have an unpleasant property to close for the summer months.
It should also be remembered that swimming pool activities are prohibited for infectious diseases, colds, cuts, wounds and predispositions to certain diseases, so you should consult a doctor before going to the pool.
Examples of relaxing exercises and back stretching exercises in the pool
- Vis stretching( stretching is a rope that divides the pool into tracks).Back to the stretcher, head and shoulders back up, they should lie on the water, creating so a counterweight to the legs. Grasp the stretch with your hands. Thus, the spine flexes well in the thoracic region, in addition, the vertebral column itself is stretched to some extent. Such an exercise is useful for stooping, for example, because it forces the muscles to work, which are usually stretched and practically do not work.
- Exercise to relax your back muscles. You can use a swimming board for greater buoyancy. You need to lie on the water on your back, holding hands by one stretch, and putting your feet on the other. So you can relax on your stomach, but in this case there can be difficulties for those who can not hold their breath for a long time.
- Another option, suggesting complete relaxation of the muscles of the back. The head, arms and shoulders are located on the surface of the water, while the pelvis should touch the rim, and the feet and shins are on the surface of the rim. You can close your eyes, you need to breathe calmly. So you can relax from one to several minutes.
Swimming and swimming for osteochondrosis
Is the pool useful for osteochondrosis?
Osteochondrosis is a disease that affects the intervertebral discs. In this case, the functions of the spinal nerves, lumbar, thoracic or cervical muscles, various ligaments are disturbed. This disease is formed over many years and takes a long time. Therefore, treatment of osteochondrosis is lengthy and rather complicated.
The treatment is useful pool
One of the important aspects of treatment of osteochondrosis is therapeutic gymnastics. Orthopedists recommend that patients with osteochondrosis engage in swimming. Swimming is one of the obligatory medical and preventive loads on the spine. It should be included in the complex of health improvement exercises. Swimming in the pool has a better healing effect in the treatment of the disease than physical education in the gym or on the street.
Water has a greater density than air, so it is easier to perform smooth, gradual movements. This kind of gymnastics is necessary for patients during physiotherapy exercises. In the course of the usual exercises of exercise therapy in the gym it is quite difficult to choose exercises that evenly stimulate all the necessary muscle groups. Certain exercises affect a specific group of muscles of the waist, thoracic spine, cervical spine, arms and legs.
The pool is useful for the treatment and prevention of osteochondrosis. When swimming in the pool to some extent, all the muscles of the human body.
Thanks to therapeutic swimming in the human body, the following healing processes occur:
- Strengthening of the muscles of the waist, back, neck.
- Treatment of the spine. Displaced intervertebral discs return to a more or less correct position.
- Intervertebral spaces are widened, which facilitates the release of strangulated nerves and the removal of pain.
- Improvement of the respiratory system and the cardiovascular system of the human body.
- Increased tone, the emergence of positive emotions.
- Improve the general condition, improve immunity. A person is less likely to suffer from cold and allergic diseases.
- Increased stamina and physical performance.
Therapeutic swimming technique
When treating osteochondrosis with therapeutic swimming, you need to follow certain rules. Otherwise, lessons will not be of use, and in some cases may even exacerbate the disease to some extent.
When osteochondrosis, therapeutic swimming should be done in the pool. Procedures in the open reservoir are not recommended. When swimming in the river, where there is a current, a person must make extra efforts. In this case, the spine receives undesirable increased physical stress. In osteochondrosis, on the contrary, therapy is relaxation of muscles and removal of unnecessary burden on the spine.
Doctors recommend the treatment of osteochondrosis by therapeutic swimming in the pool.
In the pool, the optimum water temperature, comfortable for the human body, there are experienced specialists. The pool has special facilities for therapeutic swimming.
The water temperature in the pool should be from 26 to 30 ° C.Gradually, with regular exercise, the water temperature is recommended to be reduced, but not less than 24 ° C.
When performing therapeutic swimming exercises in the pool, patients should be supervised by a physiotherapy specialist who knows the technique of performing exercises in the water with osteochondrosis.
Before the beginning of therapeutic swimming lessons in the pool, you need to do a warm-up, perform some simple physical exercises that will improve the movement of blood in the vessels and stimulate the muscles.
As a therapy of the disease, doctors recommend a style of breaststroke. When swimming with a breaststroke, the spine is in a plane parallel to the water level. In this case, the hands are in the water. This favors better muscle relaxation and pain relief.
For cervical osteochondrosis it is useful to swim on the back. The muscles of the neck are as relaxed as possible. Swimming on the back is also useful for osteochondrosis of the spinal cord.
At swimming it is impossible to carry out too fast, sharp movements at which muscles strongly strain. It is necessary to take breaks. At the same time you need to lie still on the water.
When swimming, you must observe the rhythm of breathing. First take a deep breath, then a sharp exhalation.
Orthopedists advise in osteochondrosis to carry out treatment by immovable hanging on the crossbar. Such therapy is useful because of the widening of the intervertebral spaces.
Not everyone can do this exercise. Elderly people, many women do it quite difficult.
However, hanging on the crossbar, if the body is in the water at the same time, is easy and useful, since in this case all the body loads are reduced.
The duration of the pool is 45 minutes. You need to visit the pool 2 times a week. Then the treatment can achieve maximum results. The pool is the best choice for the treatment of osteochondrosis.
With therapeutic swimming there are contraindications to
. Most patients swimming is useful. However, for some people there are contraindications. You can not swim in the following cases:
- Osteochondrosis in acute stage with strong pain.
- Severe cardiovascular failure.
- Dermatitis, psoriasis, skin diseases.
- Angina, influenza, acute respiratory infections.
- Severe impairment of coordination of movements after a trauma of the brain.
If a person does not know how to swim, then therapy can be carried out by swimming on an inflatable rubber wheel or cushion. To swim on a pillow at an osteochondrosis it is useful.
First you need to, holding a pillow in your hands, to swim, pushing your feet. Then the pillow is held with feet and floated with the help of hands. Thus, a therapeutic load is created on the muscles of the shoulders and pelvis.
Classes in the pool are useful in the treatment of osteochondrosis. They help to relax the muscles, relieve stress on the spine, prevent pain.
Exercises in the pool
Physical exercises in the water are becoming more and more popular. Many SPA resorts offer whole therapeutic complexes of exercises in the pool, because therapeutic exercises in the water have a number of advantages: warm water( 28-32 ° C) makes the ligaments and muscles more elastic, reduces the burden on the spine and joints, has a massaging effectand gives the movements of inertia and soft load.
Of course, if you need a strictly therapeutic effect, then you should practice gymnastics only with an instructor in swimming pools and special centers. So, for example, in case of osteochondrosis, even during exercises in water, exercises for twisting are excluded, and in scoliosis, exercises in the pool are generally appointed individually, taking into account the degree and type of deformation of the spine. Do not disregard the advice of experts!
We will consider several exercises in the pool for the back, shoulder girdle, abdomen and thighs of the general strengthening effect for independent studies.
Exercises in the water for the spine and shoulder girdle
Exercises in the pool are basically performed in a standing position, at a depth at the chest level, slowly, at a relaxed pace. You can do them as a warm-up before swimming or before the main occupation. At first it is recommended to repeat each exercise in water 5 times, in the future you can increase the number to 10-15.
Bend your hands, connecting them under the chest. Lean alternately left and right. Twist in different directions. Put your hands in the lock behind your back. Lift them up.
Raise your arms to the sides, bending them in the elbows horizontally and lifting the brush. Take your hands in the water, brush each other. Perform arbitrary swings and circular motions with your hands under the water in thedifferent planes. For example, raise to the level of the chest and lower your arms in the lateral plane. Or raise one hand forward, and the other back, alternate their position. Raise your hands to the level of your chest. Dynamically bend and straighten them forward and sideways.
Exercises in the water for the press and buttocks
It is much easier to perform exercises in the water for the abdomen and thighs with the support in the form of the side of the pool. Now as support it is also fashionable to use noodles or special belts. Noodle is a flexible polyethylene foam stick that will easily hold the weight of your body and allow you to perform, for example, such a simple exercise for the press as a "bicycle" in the water right in the middle of the pool. As a support, stairs and walls of the pool are still used.
Why swimming has a positive effect on the bodyEvery day, while in a vertical position, the discs between the vertebrae are squeezed under the weight of the body, which is why the blood circulation in such places worsens.
In addition, with age, the spine loses its flexibility.
Being in the water, the internal organs stop squeezing, the back is completely unloaded by the , the freedom in the movements of the joints of the spine considerably increases.
When using different swimming styles , almost all muscle groups of are involved, and trained spine muscles maintain a beautiful posture and do not allow space between the vertebrae to strongly squeeze. And this is already a remarkable prevention of many serious diseases, such as osteoarthritis, spinal hernia, etc.
If you want to eliminate the curvature of the spine with the help of swimming, you first need to consult with the doctor about what style of swimming it is better to do specifically in your case, swim on your stomach or on your back.Regular exercises in the pool will bring noticeable relief, give your body freedom of movement. In addition, they are recommended for improving the psychoemotional state and for preventing vascular diseases.
Relaxation for the spineThe person in the water is in a state of weightlessness and almost nothing weighs.
Absolutely all the loads that squeeze the intervertebral discs and vertebrae, completely disappear .
When the patient is in the pool( even when lying down) his spine is completely unloaded, and the discs between the vertebrae straighten and "relax".
Joints work with high amplitudeBecause of the absence of a crushing load, all joints work in different planes with a rather high amplitude for any style of swimming.
A person can use all of his natural abilities in the water in full and even significantly develop them by increasing the amplitude of his movements.
So, in the case when joint mobility has decreased, to restore the health of your spine, the amplitude and ease of movement of will be much easier and faster in water than on land.
Muscle trainingSwimming practice is a good muscle trainer.
It is worth noting that different styles of swimming train different muscle groups.
In this case, the benefits of going to the pool is manifested in the fact that in the water a person must constantly keep a balance, because of which the internal and deep back muscles are connected to the work, which are absolutely necessary to support the vertebrae.
Increase in the excursion of the lungsIt's not a secret that with age, the lung capacity is reduced due to the fact that the amplitude of movements of the joints of the ribs and the thoracic region of the back decreases.
In people of old age, a chest excursion is only 1-2 cm or disappears completely.
Excursion is a certain distance to which the lower border of the lungs moves during respiratory movements.
During swimming it is recommended to master the technique of "competent breathing" : quickly exhale and breathe deeply. Great depth and frequency of inspiration-exhalations contribute to an increase in the amplitude of movements of the thoracic spine and rib joints and significantly improves lung ventilation.The benefit of swimming is that even in old age, you can use the joints of the ribs and spine, restore and maintain lung capacity.
Swimming relieves tension in muscles and improves psycho-emotional state, no matter where you swim - in the pool or on the river.
The human body is completely relaxed and calms down.
Here, how many pleasant and useful moments you can get while swimming. Choose the technique and style of swimming that is right for you, and enjoy the results.
Swimming styles for various back problems
Krol without hand removal or breaststroke
Recommended for people who did not have any physical activity or elderly people.
On the abdomen of the
With hyperkiphosis( strengthened thoracic bend) and stoop, doctors advise to swim on the stomach, as when swimming in this style, the backbone extends back and the posture correction.
On the back
When swimming on the back, the spine is completely unloaded, which is why if you have serious problems with the spine, it's better to swim and lie in that position.
Intervertebral herniaThe positive effect of swimming in hernia of the spine, is to reduce the burden on the back.
Water procedures lead to a reduction in the pain syndrome, which appeared as a result of compensatory spasm of the muscles of the spine.
In addition, trips to the pool contribute to improving the metabolic processes in surrounding tissues, restoring blood supply to the affected area, strengthen the back corset, which will release the muscles and the affected part of the back from excessive stress.However, do not forget that for people with vertebral hernia categorically prohibited normal swimming. A set of exercises in the water should be developed by qualified specialists - instructors or trainers.
As a rule, such patients are recommended to swim with a crawl or on their backs, as well as to do special exercises for stretching the spinal column.
Classes should be supervised by the instructor, telling how to properly swim, and what loads should be avoided. A visit to the pool should be regular , 2-3 times a week, lasting about 1 hour.
The optimum water temperature for such people is 28 degrees.
OsteochondrosisGoing to the pool with this diagnosis, , you need to remember several important rules of the .
The greatest spine can be achieved by swimming with two styles: swimming on the back and breaststroke.
It is not recommended to use a soft water waistcoat.
If you do not know how to swim, you can use an inflatable pillow or a circle.
Medical swimming is impossible without proper breathing. To learn it, the instructor will help you. Exercise and swimming in the water should be alternated with a rest period( in such moments you can slowly swim on your back).
Exercises for the back in the poolTo exercise in the water were productive, you can use fins or other additional equipment, since such equipment increases the resistance of water.
The main thing is to avoid overcooling .
In addition, it is forbidden to engage in such water procedures in the presence of scratches, wounds, cuts, inflammatory and infectious diseases, as this can cause discomfort and painful sensations.
Consider a few exercises that are recommended for strengthening the spine:
The peculiarity of such water procedures is that all muscles are very well developed, but they do not bear any load, as in exercising on simulators.
The pool is recommended to people for the treatment and prevention of various injuries and diseases of the spine, with osteochondrosis, scoliosis, kyphosis. Swimming will benefit the internal organs and the spine of a person, and has virtually no contraindications.
Perform swings and circular movements with your feet forward, backward and sideways."Bike", "scissors", lifting the legs to the chest - these and other simple exercises with regular exercise will help you get a thin waist, flat stomach and elastic buttocks.
The use of swimming for the spine: positive effect, styles for hernia and osteochondrosis, back exercises
Exercises in the pool with a hernia of the spine - a prerequisite for effective treatment
There are many therapies that are used for hernia spinal cord:swimming pool, exercise therapy, drug therapy and others. Swimming is very useful in this disease, it helps to strengthen the muscular corset, which helps reduce the burden on the back. Positive results are noted and patients with excess weight - water aerobics and swimming reduce body weight. Exercises for the back in the pool are similar to ordinary ones, but in water some of them are made easier. One session lasts, as a rule, 1 hour: 30 minutes.is given for exercises, 30 min.- for swimming.
In water, the load on the spinal column decreases several times, and the distance between the discs increases in a natural way. Swimming and exercises in the pool are prescribed only during remission, and after surgical treatment of hernia - in 6-7 weeks. The program is selected individually for all patients, especially it is important for those who have undergone surgery. Classes are conducted under the supervision of a qualified coach. It is undesirable to perform exercises in open water, because this can lead to hypothermia of the body. In the specialized pools the optimum temperature regime is observed.
How does swimming affect the treatment of the intervertebral hernia?
As mentioned above, the main positive effect of water procedures in hernia is to reduce the burden on the spine. This, in turn, leads to a decrease in the pain syndrome that arose as a result of compensatory spasm of the muscles of the spine. Also, swimming helps restore normal blood supply to the affected area and improve metabolism in surrounding tissues. Also, with the intervertebral hernia, swimming strengthens the muscular corset of the back, and the daily static and dynamic stresses on the spine will be distributed evenly to all departments. This will release the affected part of the spine and the nearby muscles from excessive tension.The photo shows a session in the pool with a hernia
It's no secret that water procedures are favorable for the nervous system. Water has a relaxing effect on a person, which is why therapeutic swimming can improve the psycho-emotional state of patients. This is very important, because many patients are painfully experiencing the period of intervertebral hernia treatment and rehabilitation after it. People are afraid that the disease will not allow them to return to their usual life.
Where to start?
First of all, you need to consult a doctor, he will pick up a set of exercises for you. Do not forget that for people with a hernia are contraindicated conventional types of swimming, because with them a person experiences considerable loads that are dangerous in this disease. The complex of exercises in the water is developed by qualified specialists - trainers or instructors. Usually, patients are advised to swim on their backs or crocks and do exercises to stretch the spine. Classes are supervised by the coach, he tells how to swim properly and what loads should be avoided. Training should be regular, lasting about an hour, with a frequency of 2-3 times a week. The optimum water temperature in the pool is 28 degrees.
You need to start classes with small loads, so that fatigue is not felt.
In the first session you can swim very little, and with each increase the load and the duration of the active actions. As a rule, the exercises are designed so that the main load falls on the legs, and the back and hands are relaxed at the same time. During training it is important to breathe properly. The exhalations must be deep, the exhales - quick. Proper breathing increases the amplitude of the spinal motion.
Hydromassage and spinal traction under water
Swimming with a hernia of the spine gives an even greater result in combination with a hydromassage. It is a vibration massage, absorbed by water. The main effects of the whirlpool:
- Relaxation of skeletal muscles - relieving tension and pressure on the spine
- Vascular wall expansion - improving blood circulation and nutrient intake in the tissue
- Increasing blood flow speed - increasing oxygen flow to tissues
- Stimulation of veins and venules reduction, improvement of venous valves - enhancement of blood circulation in veins.
You can see how to properly swim in a spinal hernia by watching this video:
Hydromassage can not reverse the development of hernias, but it will significantly reduce the burden on the intervertebral discs, which will prevent its progressive deformation and destruction. As a result, pain sensations decrease or disappear at all, the edema and inflammation are eliminated, the processes of tissue regeneration are activated.
There are several ways of stretching the spine: vertical in water, dry, horizontal, dosed, underwater. Vertical underwater traction is done in a pool or a special container filled with water. In carrying out this method of traction there are certain technical difficulties: the fact is that the patient after the procedure needs to strain those muscles that should be in a relaxed state. When stretching the spine in the lumbar region of the patient put on the shield and at an angle of 45 degrees lowered into the water. This method is the most optimal, it gives good results.
Who said that it is hard to cure a hernia?
- You are tormented by discomfort at the point of protrusion of the hernia. ..
- And the pain is felt even when walking. ..
- Somehow it's even a shame that you avoid any physical loads. ..
- In addition, the recommended medications for some reason are not effective in your case. ..
- And nowYou are ready to take every opportunity. ..
An effective remedy for a hernia exists. Follow the link and find out how Galina Savina cured a hernia. ..