RU2793214C9 - Recreative gymnastics for back - Google Patents

Abstract

FIELD: medicine.

SUBSTANCE: invention relates to the field of medicine, namely to methods for non-drug human recovery by a complex of physical exercises. Recreative gymnastics for the back consists of exercises with a static and isometric load, which allows for development of not only surface, but also deep back muscles. A complex of eight physical exercises and options of these exercises are performed in a given sequence.

EFFECT: method provides complex development of the entire spine, increase in a distance between vertebrae for reduction in a load on intervertebral discs, release of pinched nerve roots, reduction in a degree of spinal curvature, strengthening of deep spine muscles, improvement of oxygenation and migration of shaped spine elements.

1 cl, 3 dwg

Description

The invention relates to the field of medicine, namely to methods of non-drug recovery of a person by implementing a set of physical exercises.

The technical result of the claimed recreational gymnastics for the back is a comprehensive study of the entire spine, an increase in the distance between the vertebrae to reduce the load on the intervertebral discs, the release of pinched nerve roots, a decrease in the degree of curvature of the spine, strengthening the deep muscles of the spine, improving oxygenation and migration of the formed elements of the spine.

The tasks of health-improving gymnastics for the back are to restore the depreciation function of the spinal column, which helps to improve the functioning of internal organs; increasing the distance between individual vertebrae, which improves blood circulation in the joints; an increase in the range of motion in the joints, the release of pinched nerve roots.

At the same time, recreational gymnastics for the back does not require special equipment, so it is convenient to practice it in any convenient place and at a convenient time, and in the absence of contraindications does not require special physical training from those involved, and has no age restrictions, has minimal trauma, since it is based on slow movements. dynamic exercises that combine the principle of static-dynamic muscle tension with mental concentration and subsequent relaxation of the body.

Remedial gymnastics for the back consists of exercises with static and isometric loads, which allow you to work out not only superficial, but also deep back muscles, which are almost impossible to use during classical sports. Since in the gym, in the pool, the superficial muscles of the back are mainly loaded. Working with the deep muscles of the back through the claimed gymnastics allows you to achieve the healing effect indicated above. An important advantage of the claimed gymnastics is that after mastering the technique of performing a set of basic exercises, the patient can perform it independently and safely without an instructor.

At the moment, there are many different ways of healing, based on the performance of physical exercises, including muscle stretching. These methods primarily include the yoga system, but it has a significant drawback associated with the fact that it is difficult to perform for patients who suffer from common diseases of the joints of the hands or feet, as well as for elderly patients.

Patents No. 2 213 550 and No. 2 234 301 are closest in essence to the claimed health-improving gymnastics for the back. it must be taken into account that isolated arching of the lower back leads to the formation of hyperlordosis, especially in children, and in most cases people have hernias in the lumbar region (large hernias and sequestered hernias), therefore it is appropriate to arch only the entire spine with an emphasis on the thoracic region, what is recommended by the claimed health-improving gymnastics. In the presence of a curvature in the patient's cervical region, or in the presence of osteochondrosis, arching of the cervical region is undesirable until the thoracic spine is worked out so as not to lead to deterioration in the patient's condition.

These patents do not take into account the possibility of patients having muscle ridges on their backs due to rotations and curvature of the spine, which requires an isolated study of one side of the paravertebral muscles, which exercises 7 and 8 of the claimed recreational gymnastics do well with.

Due to the uniform distribution of the load on the entire spine and gradual work with it, the claimed gymnastics classes are more versatile than the exercises presented in these patents. Practice also shows that the patient cannot endure a long one and a half hour or two hour session, as this leads to fatigue, especially in elderly patients. Recreational gymnastics for the back offers the most optimal algorithm for the implementation of physical exercises.

Another similar patent is No. 2496461, which is also directed to posture correction. The main disadvantage of this patent in comparison with the claimed health-improving gymnastics is that the technique is difficult to master, and without an instructor, the patient will not be able to use it on his own, since it is unsafe for his health. Also, the technique requires additional inventory in the form of cargo. It is worth noting that in the patent in question, the patient is required to look at the muscle while relaxing, which is physically impossible for the back muscles.

The advantages of the claimed health gymnastics for the back are demonstrated with the help of the attached illustrations, which schematically show:

Figure 1. Variations of performing exercise 8 of health-improving gymnastics for the back;

Figure 2. X-ray images of the patient's spine before and after gymnastics;

Figure 3. Comparison of the type of the back of patients before gymnastics and after a course of exercises.

Remedial gymnastics for the back is aimed at a comprehensive study of the entire spine, increasing the distance between the vertebrae, reducing the degree of curvature of the spine, releasing pinched spinal nodes, strengthening the deep muscles of the spine, improving local blood circulation, oxygenation nutrition and nutrition with uniform elements, due to which the spine is healed in in general.

The claimed gymnastics for the back is a complex of slow dynamic exercises based on a combination of the principle of static-dynamic muscle tension with mental concentration and subsequent relaxation. At the same time, recreational gymnastics for the back does not require special equipment for classes, has minimal trauma, in the absence of contraindications for those involved, does not require special physical training and has no age restrictions. Children can start using the complex of the proposed exercises from the age of six.

The tasks of health-improving gymnastics for the back are to restore the depreciation function of the spinal column, which helps to improve the functioning of internal organs; increasing the distance between individual vertebrae, which improves blood circulation in the joints; an increase in the range of motion in the joints, the release of pinched nerve roots.

Indications for use: diseases of the musculoskeletal system; any stage of osteochondrosis, protrusion, hernia; arthritis and arthrosis; flat feet, valgus foot deformity, scoliosis, kyphosis, lordosis. There are no restrictions for this gymnastics. Adults can do gymnastics at any age, with any level of physical fitness, in any state of health (with the exception of some contraindications), children from 6 years old.

Contraindications: osteoporosis, cardiovascular diseases, in which physical cardio and exercise therapy are prohibited (heart disease, heart failure of 2, 3, 4 degrees), oncology, epilepsy, children under 6 years of age.

When performing health-improving gymnastics for the back, all movements in the exercises are performed at a slow pace, which eliminates increased loads and adverse side effects. Part of the exercises are designed to relieve muscle spasms and prepare the spine for more serious stress. Others improve blood circulation and blood supply to tissues, strengthen the muscular corset of the back, and help correct posture.

Remedial gymnastics for the back consists of exercises with a static and isometric load, which allows you to work out not only superficial, but also deep back muscles, which are almost impossible to use during classical sports. Since in the gym, in the pool, the superficial muscles of the back are mainly loaded. Working with the deep muscles of the back through the claimed gymnastics allows you to achieve the healing effect indicated above. The figures 2 demonstrate the positive effect of using the exercise complex of the proposed health-improving gymnastics for the back: the posture of patients is noticeably corrected.

The basic set of gymnastics for the back includes 8 exercises. At the same time, for 21 days, the patient performs only the first 1-5 exercises, in the next 21 days, exercises 6 and 7 are added to the complex to the first five exercises. If there is a muscle roller on the back, exercise 8 is added in the future.

The essence of the proposed complex of therapeutic exercises is as follows:

Exercise 1

Starting position options:

Sitting on a chair, the legs are bent at the knees at an angle of 90 degrees, the legs and feet are parallel to each other, the ear-shoulder-pelvis are on the same vertical line, the hands are on the hips with the back side down.

Standing - the heels are brought together, the socks are spread apart to the width of the foot, the load is evenly distributed over the entire foot, the knees are maximally straightened, the pelvis is laid back, the arms are straight laid back, the palms are directed forward.

Lying - on the back, the heels of the socks are together, the socks are pulled down, the body is completely symmetrical along the vertical axis, the palms are turned up, the shoulders are directed down to the floor, the heels, pelvis and shoulders are pressed to the floor.

An important feature is that it is necessary not to stretch the stomach, but to pull it up a little so that it does not interfere with easy shallow breathing. This is especially important for children in order to avoid hyperlardosis, as well as for overweight adults, so as not to overload the lumbar region.

Technique: the entire spine arches forward from the lumbar to the thoracic spine while pulling up the abdomen, this is how the blood supply to the internal organs improves, the abdominal muscles are strengthened and the excessive load on the lumbar region is reduced. The human body is fixed in this position for 7-10 minutes. The exercise time is adjusted depending on the physical fitness of the patients.

Result: acceleration of local blood circulation, stretching of the entire spine from the lumbar to the thoracic region with an increase in the distance between the vertebrae; due to the acceleration of local blood circulation, resorption of hernias occurs, strengthening the muscles of the lower back. There is also a recovery of the entire spine, by reducing pain, osteochondrosis, hernias, protrusions, kyphosis, scoliosis, including by accelerating the metabolic processes of the abdominal cavity, stimulating the abdominal organs, which helps to reduce the waist, strengthen the muscle corset.

Exercise 2

Starting position options:

Sitting on a chair, legs bent at the knees at an angle of 90 degrees, legs and feet parallel to each other, ear-shoulder-pelvis are on the same vertical line, hands lie on the hips with the back side down.

Standing - the heels are brought together, the socks are spread apart to the width of the foot, the load is evenly distributed over the entire foot, the knees are maximally straightened, the pelvis is laid back, the arms are straight laid back, the palms are directed forward.

Technique: the entire spine arches forward from the lumbar to the thoracic spine, the shoulder blades are brought as close to each other as possible and pulled down. The body is fixed in this position for 3-5 minutes. The exercise time is adjusted depending on the physical fitness of the patients.

Result: Acceleration of local blood circulation, stretching of the entire spine from the lumbar to the thoracic region with an increase in the distance between the vertebrae, due to the acceleration of local blood circulation, leads to resorption of hernias, strengthening the muscles of the lower back. There is an alignment of the symmetry of the shoulder blades, improvement of the entire spine, reduction of pain, osteochondrosis, hernias, protrusions, kyphosis, scoliosis, acceleration of the metabolic processes of the abdominal cavity, stimulation of the abdominal organs, reduction of the waist, strengthening of the muscle corset.

Exercise 3

Starting position options:

Sitting on a chair, legs bent at the knees at an angle of 90 degrees, legs and feet parallel to each other, ear-shoulder-pelvis are on the same vertical line, hands lie on the hips with the back side down.

Standing - the heels are brought together, the socks are spread apart to the width of the foot, the load is evenly distributed over the entire foot, the knees are maximally straightened, the pelvis is laid back, the arms are straight laid back, the palms are directed forward.

Technique:

The entire spine arches forward from the lumbar to the thoracic spine, straightened arms are pulled, the hands are stretched over themselves. The most straightened arms with stretched hands on themselves are pushed forward from the shoulder joint parallel to each other for 1 minute. With arms raised up, the spine moves forward, the stomach is pulled up. This position is fixed for 2-3 minutes. The exercise time is adjusted depending on the physical fitness of the patients.

Result: acceleration of local blood circulation, stretching of the entire spine from the lumbar to the thoracic region with an increase in the distance between the vertebrae, due to the acceleration of local blood circulation, resorption of hernias occurs, strengthening of the muscles of the lower back. Improvement is carried out by reducing pain, osteochondrosis, hernias, protrusions, kyphosis, scoliosis, accelerating the metabolic processes of the abdominal cavity, stimulating the abdominal organs, reducing the waist, strengthening the muscle corset. Including the wrist joint is being worked out.

Exercise 4

Starting position options:

Sitting on a chair, legs bent at the knees at an angle of 90 degrees, legs and feet parallel to each other, ear-shoulder-pelvis are on the same vertical line, hands lie on the hips with the back side down.

Standing - the heels are brought together, the socks are spread apart to the width of the foot, the load is evenly distributed over the entire foot, the knees are maximally straightened, the pelvis is laid back, the arms are straight laid back, the palms are directed forward.

Technique: the entire spine arches forward from the lumbar to the thoracic spine, the shoulder blades are wrapped around the arms, the elbows and shoulder joints move forward; the spine is slowly twisted alternately to the right and to the left with fixation at each end point for 3-5 minutes, twisting is performed with maximum arching of the spine at a very slow pace, while the pelvis remains motionless. The exercise time is adjusted depending on the physical fitness of the patients.

Result: acceleration of local blood circulation, stretching of the entire spine from the lumbar to the thoracic region with an increase in the distance between the vertebrae, due to the acceleration of local blood circulation, resorption of hernias occurs, strengthening of the muscles of the lower back. The degree of scoliosis also decreases, incorrectly located vertebrae return to their place, and there is a decrease in the rotation of the spine, if any.

Exercise 5

Starting position: lying on your back, legs bent at the knees, feet on the floor parallel to each other.

Technique: the lumbar spine is pressed to the floor, the stomach is retracted; there is a relaxation of the lumbar region, due to an increase in intra-abdominal pressure, the work of the abdominal organs is stimulated for 5 minutes, then clasping the shoulder blades with your hands and pulling your elbows down, pressing the entire spine against a hard surface is added for another 5 minutes.

Result: relaxation of the lumbar region, stimulation of the abdominal organs.

Subsequent exercises are added after 21 sessions using the initial exercises - from the first to the fifth.

Exercise 6

Starting position: lying on your back, legs straightened, while the legs, pelvis and head are on the same vertical line.

Technique: the cervical spine is maximally arched by tilting the head back, the chin is raised up, this position is fixed for 2-3 minutes. The exercise time is adjusted depending on the physical fitness of the patients.

Result: traction of the cervical spine, increased local blood circulation, release of nerve roots, prevention of osteochondrosis, local lipodystrophy and curvature of the spine, and a healing effect on the body in the presence of these diseases.

Exercise 7

Starting position: lying on your back, legs are straightened, while the legs, pelvis and head are on the same vertical line, arms wrap around their shoulder blades.

Technique: the cervical region is pressed as tightly as possible to the floor. There is a relaxation of the muscles of the back of the head and the muscles that straighten the spine. This position is fixed for 2-3 minutes. The exercise time is adjusted depending on the physical fitness of the patients.

Result: the muscles and ligaments of the cervical spine are stretched, the blood circulation of the brain improves, spasms of the cervical-collar zone are relieved, osteochondrosis, local lipodystrophy are prevented, and a healing effect on the body in the presence of these diseases.

Exercise 8

It is performed if necessary to work out and increase the paravertebral muscles opposite the muscle roller on the other side.

Exercise options:

Starting position: lying on your back, arms along the body with palms down, legs bent at the knee joint and tilted to the right side.

Technique 1: the entire spine arches forward and upward, thereby working out the right area of the deep muscles a1. This position is fixed for 5 minutes or more. The exercise time is adjusted depending on the physical fitness of the patients.

To work out the left area, the position of the legs changes to the left side. The exercise is carried out in the same sequence b1.

Starting position: lying on the right side, the legs are bent at the knee joint, while the knees and shoulders are at the same level. The right hand is extended upwards, the head rests on the hand.

Technique: the left arm is bent at the elbow joint and is located on the floor near the chest. The entire spine arches, the chest stretches forward and upward. This position is fixed for 5 minutes or more. The exercise time is adjusted depending on the physical fitness of the patients.

Due to this exercise, the right paravertebral side a2 is worked out.

To work out the left side, the position of the arms and legs is reversed b2.

Result: isolated study of the paravertebral muscles, opposite to the muscle roller.

The general technique for performing the exercises is to smoothly arch the entire spine from the lumbar to the thoracic region with a pull-up of the abdomen to reduce the load on the lumbar region, then stretching the cervical spine is added by pulling the crown of the head and pressing the chin to the chest. The arching time of a particular section of the spine depends on many factors and is determined by the instructor, who relies on the following parameters: the condition of the spine (type of curvature, the presence of protrusions, hernias, their localization), age, weight.

A complex of 8 basic exercises and many of their variations allows you to create unique health-improving gymnastics schemes, depending on the needs of a person. For different levels of preparedness of a person, there are different levels of exercise - the same exercise can be done lying down, sitting, standing. Then the load gradually increases by complicating the technique of performing exercises. After carrying out the exercises while sitting on a chair or standing, a person goes into a prone position and completes the complex with stretch marks. Before the start of classes, a small warm-up is carried out, at the end of the lesson, the load is removed from the spine due to pressing and stretching.

Figures 2, 3 demonstrate the positive effect of using recreational gymnastics for the back: visual symmetry of the shoulders, shoulder blades, reduction in the volume of the lower back, straightening of the posture. After 21 days of classes, patients will feel the weakening and disappearance of back pain, dizziness, numbness of the hands will also disappear, sleep will normalize.

The duration of classes increases gradually: from 30 minutes (first 21 days), from 45 minutes (from 21 to 42 days), then the time of classes may increase depending on the patient's capabilities and his desire.

Claims (10)

A method of health-improving gymnastics for the back, including performing a complex of eight physical exercises, characterized in that they are performed in a given sequence: 1) sitting on a chair, the legs are bent at the knees at an angle of 90 °, the legs and feet are parallel to each other, the ear-shoulder-pelvis are on the same vertical line, the hands are on the hips with the back side down; or standing - the heels are brought together, the socks are spread apart to the width of the foot, the load is evenly distributed over the entire foot, the knees are straightened as much as possible, the pelvis is pulled back, the arms are straight pulled back, the palms are directed forward; or lying on the back, heels, toes together, toes pulled down, the body is completely symmetrical along the vertical axis, the palms are turned up, the shoulders are directed down to the floor, the heels, pelvis and shoulders are pressed to the floor; at the same time, the entire spine is arched forward from the lumbar to the thoracic spine with simultaneous tightening of the abdomen, the human body is fixed in this position for 7-10 minutes; 2) sitting on a chair, the legs are bent at the knees at an angle of 90 °, the legs and feet are parallel to each other, the ear-shoulder-pelvis is placed on the same vertical line, the hands are on the hips with the back side down; or standing - the heels are brought together, the socks are spread apart to the width of the foot, the load is evenly distributed over the entire foot, the knees are straightened as much as possible, the pelvis is pulled back, the arms are straight pulled back, the palms are directed forward; at the same time, the entire spine is arched forward from the lumbar to the thoracic spine, the shoulder blades are brought as close to each other as possible and pulled down; the body is fixed in this position for 3-5 minutes; 3) sitting on a chair, the legs are bent at the knees at an angle of 90 °, the legs and feet are parallel to each other, the ear-shoulder-pelvis are on the same vertical line, the hands are on the hips with the back side down; or standing - the heels are brought together, the socks are spread apart to the width of the foot, the load is evenly distributed over the entire foot, the knees are straightened as much as possible, the pelvis is pulled back, the arms are straight pulled back, the palms are directed forward, at the same time, the entire spine is arched forward from the lumbar to the thoracic spine, the straightened arms are pulled, the hands are pulled over as much as possible, the arms are pushed forward from the shoulder joint parallel to each other for 1 minute; with arms raised up, the spine is fed forward, the stomach is pulled up; while this position is fixed for 2-3 minutes; 4) sitting on a chair, the legs are bent at the knees at an angle of 90 °, the legs and feet are parallel to each other, the ear-shoulder-pelvis are on the same vertical line, the hands are on the hips with the back side down; standing - the heels are brought together, the socks are spread apart to the width of the foot, the load is evenly distributed over the entire foot, the knees are straightened as much as possible, the pelvis is pulled back, the arms are straight pulled back, the palms are directed forward; the entire spine is arched forward from the lumbar to the thoracic spine, the shoulder blades are clasped with hands, the elbows and shoulder joints are forward; the spine is twisted alternately to the right and to the left with fixation for 3-5 minutes, twisting is performed with maximum arching of the spine, while the pelvis remains motionless; 5) lying on the back, the legs are bent at the knees, the feet are placed on the floor parallel to each other; the lumbar spine is pressed to the floor, the stomach is pulled in for 5 minutes, then, clasping the shoulder blades with your hands and pulling your elbows down, pressing the entire spine against a hard surface is added for another 5 minutes; 6) lying on the back, the legs are straightened, while the legs, pelvis and head are placed on the same vertical line; the cervical spine is maximally arched by tilting the head back, the chin is raised up, this position of the body is fixed for 2-3 minutes; 7) lying on the back, the legs are straightened, while the legs, pelvis and head are placed on the same vertical line, hands are wrapped around themselves by the shoulder blades; the cervical region is pressed to the floor, this position is fixed for 2-3 minutes; 8) lying on the back, the arms are stretched along the body with the palms down, the legs are bent at the knee joint and lean to the right side; while the entire spine is bent forward and upward; to work out the left area, change the position of the legs to the left side; fixation time of 5 minutes or more; or lying on the right side, the legs are bent at the knee joint, while the knees and shoulders are at the same level, the right arm is pulled up, the head lies on the arm; at the same time, the left arm is bent at the elbow joint and placed on the floor near the chest, the entire spine is arched, the chest is pulled forward and upward; while changing the position of the arms and legs to the opposite; fixation time of 5 minutes or more.

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