Home / Exercises for treatment of scoliosis, osteochondrosis, protrusion and herniated / Exercises in the lumbar lordosis at home, in the gym video

Exercises in the lumbar lordosis at home, in the gym video

The spine is the core of the human body. As in the process of evolution humans became bipedal nature was a bending of the spine, which allows for damping of the load while walking. Lordosis of the lumbar is a pathology which is reflected in the excessive curvature of the spine bulge forward. Not to run the disease, you must know which exercises when lordosis of the lumbar will help to avoid complications.

Uprazhneniya pri lordoze poyasnichnogo otdela pozvonochnika

How to do therapeutic exercises

Lumbar lordosis is a serious thing. The danger is not only to instability of loads on the spine and changes in posture, but also to disorders of the abdominal organs. At an advanced stage lordosis of the lumbar spine treated only surgically. Not to go to extremes, you want to include in your life a set of physical therapy to maintain muscle corset. Including physical therapy allows you to relax overstrained muscles stretched and strengthened.

To get the most out of treatment of physical education it is necessary to remember the following principles:

  • Any physical activity increases gradually. Should start with a small set of exercises, and then complement it with new and more challenging as you build strength.
  • You need to listen to your body: if some region is given severe pain, or if starts dizziness, nausea, unusual weakness, you should cease exercise.
  • Each lesson should be preceded by a warm-up. It will heat up muscles and ligament, disperse the blood and reduce the chance of muscle strain. Moreover, workout alleviates the main part of the lesson. For good reason, athletes always start the workout with light Jogging.
  • You need to remember about regularity of classes. A small set of exercises, divided into morning and evening daily will give relatively better results than one big lesson 2-3 times a week.
  • Also do not neglect the mood. A good emotional state will provide a pleasant day of joy for the body. If you force yourself to do, then, in the end, it will get bored and will violate the principle of regularity.

  • Load should not wear down the body. The complex of exercises should be selected so that at the end of the classes had a pleasant fatigue and satisfaction with the work done.
  • Breathing is an important component of any workout. Breathing calmly, steadily. You also need to calculate the individual frame frequency of the heartbeat and to monitor the pulse.
  • To do physical therapy not in the period of exacerbation of the disease. A sick body should not wear down loads.
  • You should pay attention to the clothes: it should be easy and convenient, without the snare movements. Shoes better to give preference to orthopedic shoes. Also is to insulate your lower back.

It should be noted that the complex of exercises should be prescribed only by a specialist. Independently of this question does not always lead to a good result. The best solution may be a course of physical therapy in a specialized institution under medical supervision.

General exercises under the lumbar lordosis

Despite the fact that a set of exercises depends largely on the individual characteristics of the patient, his physical condition and especially the stage at which there is lumbar lordosis, there is a General set of exercises that can be done independently in consultation with the attending physician.

uprazhneniya pri giperlordoze pozvonochnika v poyasnichnom otdele

The exercises are at the initial position of the body. From a standing position, you can perform the following exercises:

  • Tilts forward. Feet are placed shoulder-width apart, feet parallel. Exhale – to lower the torso forward so that your palms reach the floor and stop. Inhale – to get back up. Repeat about 15 times. Thus strengthened the rump.
  • Springy slopes forward. From the standing position slowly lean forward, gently arching the back. Next – hands clasp his feet and to make some "springs", gradually leaning closer and closer to the knees. Task – to reach the knees with head. Repeat 5-7 times. Strengthens and stretches the lower back.
  • Arching lower back. Near the wall to stand so that the blades, buttocks and heels in contact with the wall. In this position, you need to try to reach it with your back to the wall. Only 10 repetitions.
  • Squats. This is one of the most difficult exercises, and do it the right way. The arms are stretched forward, the heels are not lifted from the floor and the knees are pushed apart (are stop). Repeat 10-20 times depending on fitness. Strengthens the lower back and the thighs.
  • Sideof torso. Original – legs together, straight arms, stretched up. Inclinations in the parties are running slowly, you need to follow the straightness of hands, it is impossible to breed them hard in the side of the head. Perform 10-15 times. Happens strengthening the muscles of the lower back and the deepest muscles of the back.

Examples of exercises from a prone position:

  • The reverse twisting of the torso. Initial position – lying on his back. We need to raise the knees bent legs and clasp their hands behind the back of the thighs. Pull your knees to your chin and hold for 5 seconds. Repeat 10 times. Strengthening the deep muscles of the back and waist.
  • Twisting of the waist. The original is to lie on your back and bend your knees. Alternately tighten each leg, bent at the knee, and bow the knee opposite arm. For example, pull up left knee and clasp his right leg. Perform 10 times for 2 sets with a break of 5 minutes. Exercise stretches the psoas muscles and strengthens obliques.
  • Lifting the legs. Lie on your back with extended hands. It is easier to perform exercise with palms lowered to the floor. Straight legs need to raise the head so that in the end tip them over the head. You should do it slowly and without jerks. Perform 5-10 minutes.
  • The deflections of the back. Starting position – lying on his back. The legs should be straight, arms bent at the elbows at shoulder level, as in push-UPS. Then gently straighten the hands and bend the lower back in this position, you need to stay on 5 seconds. Repeat for 5 reps. Occurs stretching the latissimus dorsi.
  • Sit-UPS (boat). Legs held straight. At the same time you have to gradually raise the arms, upper torso and legs. To execute 5 times in 2 sets. Here the main load is imposed on the lumbar muscles.

Also used exercises with additional equipment. So hovering on the bar stretches the spine and muscles, relieving tension. However, the untrained person is difficult to hang the recommended 5-10 minutes, but with the gradual build-up loads this can be achieved.

Another exercise with the bar is raising and lowering of straight legs. In addition to strengthening the muscles of the lower back and the deepest muscles of the back, working the muscles of the abdomen, thighs and buttocks. Due to this reaches not only the therapeutic effect but also reduction of muscle tone.

Physiotherapy aims to improve health and get rid of the disease due to the light load on the relevant muscle groups. It is necessary to agree on a programme of lessons with a specialist or to engage in specialized institutions. In any case, you need to remember basic principles of physical therapy and not run of the disease, such as lordosis of the lumbar, not to resort to extreme surgical measures.