The most effective abdominal exercises for those with back problems

The most effective abdominal exercises for those who have back problems (photo: @__bogdanova_) Nastya Kopylova, trainer
at Reboot sports studios :
“In the pursuit of the perfect sunken belly and treasured abs, many forget about health. Sudden lifting of the body or legs, uncontrolled twisting and other thoughtless actions have a negative impact on the lower back. The realization that something is going wrong comes later, when it becomes painful to perform even basic movements. To level this out or, at best, prevent it, you should pay great attention to the technique of performing movements. Below are several exercises to work out all the abdominal muscles without harming your lower back. By the way, even those who have back problems can perform them.

Try not to rush, but perform each movement slowly and thoughtfully. Make sure that your belly remains compact - it should not bulge or inflate under stress. Pay special attention to the sensations in your lower back: if you experience severe pain, it is better to consult a doctor first. If you perform all the exercises in accordance with the rules and technique, the result will not be long in coming.”

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Exercise No. 1

Initial position:

lying on the floor, twist your tailbone, thereby lowering your lower back to the floor. Stretch your arms along your body and, as you exhale, begin to gently and slowly lift your shoulder blades. Also gently return your shoulder blades down. Make sure your belly remains compact.

How many times to do:

3 sets of 20 reps.

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What is a Pilates roll?

A foam cylinder is a universal sports equipment for Pilates for beginners and those who have been in the sport for a long time. In stores they are presented in different forms, but they do not differ in quality. They are hard to the touch and have rough surfaces that prevent slipping.

With their help, the muscles of the deep layer of muscles are ideally worked out:

suboccipital;
spinal erectors;
rotators;
iliocostal;
spinous and interspinous.

Pilates exercises on a roll relieve tension, form a frame to support the spinal column, and protect internal organs from displacement. Techniques for the abdomen work the internal lateral muscles located under the external obliques and the transverse muscle. Pilates roll in joint capsules and extra-articular ligaments activates receptors responsible for propriocetal sensitivity, which transmits information to the central nervous system about the state of skeletal muscles.

The first positive changes are noticeable already from the first lesson. Over time, through slow, gentle pressure on the nerve receptors:

Tension and blocks go away;
circular circulation of energy is restored;
there is an increased pumping of blood into muscles and tissues;
accelerates fiber regeneration:
balance develops.

Contraindications to classes: hyperplasia, pregnancy, hypertension.

Exercise No. 2

Initial position:

remain in the supine position. The lower back should be completely pressed to the floor, and the shoulder blades, on the contrary, should be torn away from it, arms extended along the body. As you exhale, alternately lift your right and left knee towards your body. Then lower your body completely. Lift your shoulder blades off the floor again and, as you exhale, pull your knees up one by one.

How many times to do:

3 sets of 20 reps.

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Vibration exercises: train muscles and cleanse blood vessels

There is hardly a person who disagrees with the well-known expression that “life is movement.” Lack of movement in childhood leads to the development of kyphotic posture, scoliosis and other serious disorders of the musculoskeletal system in children. In adulthood, these are various joint damage, bone fragility, general muscle weakness and early aging.

Physiologists say that even in middle and old age, in order to maintain normal muscles and the musculoskeletal system, a person must walk about 20 kilometers a day. And if the majority of rural residents cannot complain about the lack of movement, then the majority of city residents need to perform various sets of physical exercises to compensate for physical inactivity.

In various parts of the World, people who created their own effective health systems used vibration exercises as organic components of such systems. For example, the Japanese scientist Katsuzo Nishi in the middle of the last century created a theory substantiating the important role of capillary microvibrations in blood supply, and developed a set of vibration exercises to maintain and restore the musculoskeletal system and blood vessels in good condition [1].

According to K. Nishi, his two exercises – “for capillaries” and “goldfish” are very useful for almost all people.

Exercise for capillaries is performed in a lying position with raised arms and legs. In this position, the blood in the veins of the extremities tends downward, and the resulting vacuum leads to an acceleration of its circulation. The exercise is performed for 1-3 minutes 2 times a day.

The “Goldfish” exercise is performed lying on a flat bed or floor. You need to throw your arms at full length behind your head, stretch your legs, rest your feet on your heels perpendicular to your body, and pull your toes toward your face.

While performing the exercise, you need to stretch forward several times alternately with your left and right heels, as if stretching your spine. Then put your hands under your head and begin to vibrate your whole body like a fish swimming in water. If you are unable to create vibrations yourself, your partner can help you create them at first.

Based on the exercises of K. Nisha, the Russian doctor V. Sholokhov created “Dr. Sholokhov’s Health Gymnastics ,” which today is actively promoted by the V.A. Medical Rehabilitation Center. Sholokhov and, according to reviews on the Internet, is an effective method of restoring health.

No less interesting developments in the field of vibration exercises were made almost simultaneously with K. Nishi in Russia, Ukraine and Belarus. It should be noted that several groups of scientists worked on the territory of the USSR to study the effect of mechanical vibration on the human body.

Similar studies were conducted by doctors and scientists in the USA and Europe. Their result is the presence on the market of most developed countries of the world of various vibration platforms and vibration simulators designed for training muscles and blood vessels.

A. Mikulin put forward the hypothesis that the body’s cells are naturally cleansed of toxins in three ways:

1) by continuous, but very weak vibration of cells by biocurrents of nerve impulses;

2) displacement of waste products from cells and intercellular space due to the large forces of muscle contraction and

3) due to the energetic movement of waste from cells and intercellular space by inertial forces during shocks of the human body (running, exercises with a skipping rope, etc.).

This hypothesis served as the basis for A. Mikulin’s creation of a vibration gymnastics complex. At the same time, A. Mikulin noted that the presence of valves in the veins of the muscles is the mechanism that ensures intense self-cleansing of the body during vibro-gymnastic exercises.

In his book “Active Longevity,” A. Mikulin invites all people, regardless of age and health status, to perform a simple and effective exercise in the morning to cleanse blood vessels : “If you rise on your toes so that your heels come off the floor just one centimeter, and sharply lower yourself on the floor, you will experience a shock, a concussion. In this case, the same thing will happen as when running and walking: thanks to the valves in the veins, the blood will receive an additional impulse to move upward...

Such body concussions should be done slowly, no more than once per second. After thirty exercises (concussions), you need to take a break of 5-10 seconds. Never try to raise your heels more than a centimeter above the floor. This will not make the exercise more effective, but will only cause unnecessary fatigue to the feet. Too frequent shaking is also useless. A sufficient portion of blood will not have time to accumulate in the intervalvular spaces of the veins, and its wave will not overwhelm the next “floor” of the vein...

The shaking should be the same as nature intended when running. Therefore, vibration gymnastics does not pose any danger to the spinal ridge and its discs... Shaking the body, stimulating a more vigorous pulsation of blood in the veins, eliminates the accumulation of waste and blood clots near the venous valves. Consequently, shaking the body is an effective aid in the prevention and treatment of a number of diseases of internal organs, a means to prevent thrombophlebitis and even heart attack...”

A. Mikulin’s vibration gymnastics has many followers in the countries of the former USSR. According to reviews from people who regularly practice it, this gymnastics is indeed very simple and effective, allowing you to get rid of a number of vascular diseases, including thrombophlebitis.

Even more interesting is the set of exercises (including vibration exercises) developed by Arnold Grinshtat.

A book by V. Dobkin and V. Pozhilova “Move correctly and you will be healthy” was published about A. Grinshtat and his method. It says that “...the method of psychophysical rehabilitation... allows, in a short period of time, to increase performance, increase concentration, relieve fatigue during work or the training process, improve contact between team members, sharply reduce the incidence of illness, relieve problems of menopausal age in women, increase potency in men."

A distinctive feature of A. Grinshtat’s exercises is that most of these exercises are vibrational, with a vibration frequency of up to 100-160 movements per minute.

The undoubted advantage of A. Grinshtat’s set of exercises is that this complex covers all muscle groups and, with special emphasis, develops the paravertebral muscles . Below is the order of performing the exercises of the complex with the names of the exercises that I heard personally from the author of this complex.

Vibration. Starting position: feet shoulder-width apart, head level, back straight. Without lifting the heels from the floor, we vibrate due to slight bending and extension of the legs at the knees.

Upload. Starting position - lying on your stomach, legs straight, palms of your hands placed under your chin. Leaning with one (straightened) leg on the floor, with the other straightened leg with an outstretched toe, we make oscillations with an amplitude of 10...15 cm (changing the leg every 20-30 oscillations).

Run. To master this exercise, you first need to master walking in place while simultaneously raising your left arm with your left leg, and your right arm with your right arm. After this, practice running, raising your legs and arms of the same name at the following pace: slow running - 100...160 movements per minute, fast running - 220...300 movements per minute.

Twist. Starting position – feet shoulder-width apart, arms bent at the elbows in front of the chest, parallel to the floor. Turn to the left with a half-squat and a sharp exhalation (inhalation is not controlled), then the same turn with a half-squat and a sharp exhalation to the right.

The first panel - leaning on outstretched arms and toes (as when doing push-ups from the floor), we bend the back up (from the floor) and down (towards the floor). We perform a similar exercise face up.

Second panel. In the “lying on the floor” position, rise on half-bent arms and quickly do push-ups (shaking) on your hands with an amplitude of oscillations of 10...15 cm.

Shaking (jumping on the buttocks). Sit on the edge of the bench, stretch your legs forward. In this position, “shake” your buttocks, sharply tensing and relaxing them.

Vertical. Stand at a distance slightly greater than an outstretched arm from the wall; close your legs together. Without moving your legs, “fall” onto the wall, stopping your fall with your hands near the wall. Push off the wall sharply with your hands and at the moment of deviation, clap your hands. Fall again, push off and clap your hands. Do the same thing, falling alternately on your left and right hands and, accordingly, pushing off with one hand (clapping your hands at the same time).

The first connection. This exercise involves squatting very slowly (for 1 minute) and standing up just as slowly. The exercise deserves its name - despite its apparent simplicity, its implementation requires significant effort.

The second hook is the same insidious exercise as the previous one. It consists of very slow push-ups from the floor (1 minute down, 1 minute up).

The effectiveness of using A. Grinshtat’s complex is fantastic. Thanks to him, many famous athletes returned to professional sports after severe injuries and fractures and achieved high athletic results. Personally, I also keep the best memories of this wonderful person and gratitude in my heart for helping someone very close to me get rid of scoliosis.

All of the above indicates that vibration exercises are an effective means of maintaining and restoring health . There are various types of vibration exercises that allow you to maintain good condition of blood vessels and the musculoskeletal system at any age. The selection of such exercises and complexes should be carried out individually, within the framework of individual health systems, taking into account the specific characteristics of the physiology, psychology and lifestyle of each person. published

Literature:
1. K. Nishi: Improvement of blood vessels and blood
2. Health gymnastics by Dr. Sholokhov (based on exercises by Katsudzo Nishi)
3. A.A. Mikulin “Active longevity.” - M.: “Physical Education and Sports”, 1977. - 112 p.

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

Exercise #3

Initial position:

Lie on your back, arms raised above your shoulders, shoulder blades pressed to the floor (the exercise is called the “dead bug”). Bend your knees and lift them above your pelvis so that the angle between your hips and body is 90 degrees. Start touching your toes to the floor one at a time without straightening your knees.

How many times to do:

3 sets of 20 reps.

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Phrases with the sound Ж (speech material):

Toad in a puddle, yellow frill, beige frill, heavy barge, roast on the brazier, neighing of a foal, the gendarme is waiting, stung with a sting, buzzing of a beetle, sorry for the lark, leather jacket, southern heat, yellow acorn, sting with a sting, terrible complaint, sorry for the snake, I feel sorry for the crane, the beetle is buzzing, the hedgehogs are on the lawn, there is a terrible fire.

Hard millstones, burnt jacket, leather jacket, terribly hot, soft skin, beige jacket, crook is cheating, paper beetle, Zhenya's jabot, yellow pajamas, yellow beetle, residents' complaints, counselor ran, ground beetle's home, giraffe skin, wife has pearls, harvest acorns, life on the bed, chewing jelly, yellow acorn.

Husband's vest, tie it tight, heavy hacksaw, wife in pajamas, little book on the couch, maybe a horn, pathetic juggler, juggler juggles, fatty roast, lark near a puddle, jug not for frying, harvest on the edge, live and not bother, bait a live bait, Zhenya and Zhora, friendly residents, animal life.

I’ll put down a little book, a counselor in a puddle, a counselor in a jacket, I put a bug, wet skin, snakes live, used reins, women on the jury, respect my husband, the jelly is trembling, the rye harvest, a terrible bug, the desire to chew, I’m buzzing and not pushing, chewing gum, I’ll put it on the bed and go out to the bank.

Exercise #4

Initial position:

Standing on your left knee, move your right leg to the side and press your foot completely to the floor. As you inhale, stretch your left palm toward the floor and lift your right hand up. As you exhale, slowly lift yourself to a vertical position. Do the exercise without stopping.

How many times to do:

3 sets of 10 reps.

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The effect of performing the “cockroach”

One “cockroach” approach replaces half an hour of running and lymphatic drainage jumping. With it you burn about 200 calories. Many claim that this particular technique helped them lose from 5 to 15 kg of excess weight.

Stimulation of capillaries, acceleration of blood circulation, renewal of lymph and removal of toxins from the body - you will also get this by doing the exercise every morning. As a result, you will forget about swelling, acne and pimples. You will feel rested and active, and your headaches will go away.

When organ prolapse and varicose veins are present, jumping is prohibited, so the “cockroach” will be your salvation if you suffer from these ailments.

Exercise #5

Initial position:

get on all fours, palms pressing into the floor. Knees hip-width apart, lower ribs closed. There is a natural arch in the lower back. At the same time, begin to alternately stretch out your opposite arm and leg, lifting it off the floor in parallel with it. Make sure to keep your ribs closed and maintain a arch in your lower back. Hold this position for a second, lower down and switch arms and legs. Work as slowly as possible.

How many times to do:

3 approaches for a minute, gradually increasing the time.

Causes of a hump on the neck

A hump on the neck develops for several unrelated reasons. Therefore, the means of influence and the effectiveness of their use vary greatly.

excess body weight,
hormonal imbalance.

For example, after childbirth, the level of estrogen, which stimulates the breakdown of lipids, decreases. As a result, fat traps on our body, which include the area at the base of the neck, begin to accumulate fat.

“Widow’s hump” or “menopausal hump” in women after 45 years of age is also caused by a decrease in estrogen during menopause. Opsteoporosis, which develops against the background of menopause, also makes its contribution - the leaching of calcium leads to curvature of the neck and increases the severity of the hump.

The hump against the background of Itsenko-Cushing's disease also has a hormonal nature.

Diagram of the development of a “widow’s hump” on a woman’s neck

“buffalo hump” in men is the result of uneven accumulation of adipose tissue in the upper back due to lipodystrophy,
metabolic disorders - for example, insufficiency of enzymes responsible for the metabolism of fats,
taking toxic medications, such as protease inhibitors
hormonal drugs for the treatment of arthritis and AS, Beclomethasone, Budesonide, Fluticasone, Hydrocortisone and others.
the consequence of sedentary work is deformation of the cervical spine.

How to get rid of the “hump” on the neck

There are several treatment methods, each with their own benefits, but they are effective under certain conditions.

Even before starting treatment, it is necessary to check and correct hormonal levels. Thus, for women during menopause, hormone replacement therapy has a very good effect.

Expert comment:

“Please do not start self-medication without consulting your doctor. Only he can determine the true cause of the problem.

If the root cause is curvature of the spine in the cervical region, you need an osteopath.

If medications are used, then without stopping them, even surgical methods do not help for long, and the fatty lump on the neck will appear again.

All my advice below will only help with the fatty nature of the hump and only for those who have taken control of its root cause.”

Maxim Vasiliev, plastic surgeon.

Laser liposuction

The most effective way to quickly get rid of scruff on your neck. To remove the widow's hump on the neck with a laser, even endocrine disorders are not a contraindication if you follow the recommendations of your doctor and your hormones are compensated.

Through a 2-3 millimeter puncture, the doctor inserts a thin cannula with a light guide - a source of laser radiation, which destroys fat cells.

The main difficulty of the procedure is that the fat hump contains a large amount of dense fibrous tissue, which requires masterly skill from the surgeon.

Review:

“I got a hump with the onset of menopause. Everything I did - massages and rubbing, all to no avail. It got to the point where I kept wrapping myself in scarves and scarves.

I heard about Maxim Vasiliev, however, a friend had a different problem, and decided to have the hump surgically removed. The doctor approached the process with all seriousness and explained that the hump in my case would not go away on its own.

I had laser liposuction and forgot about my problem - the heaviness, stiffness and stooping went away. I feel rejuvenated!”

Maria, 53 years old.

Laser liposuction compares favorably with traditional liposuction. Firstly, minimal recovery time: when removing fat using the laser method, the likelihood of damage to blood vessels and nerve endings is practically eliminated. Secondly, laser technology allows you to work very delicately in the transition zones between the treated and untreated areas of the back - without the bumps and pits that are characteristic of classic liposuction.

The laser beam built into the cannula non-traumatically destroys fat and tightens the skin.