To help in the fight with a curved spine comes prevention.But first you need to check all of a sudden you go into those 20% luckies with perfect back?
HOW TO CHECK BACK FOR scoliosis?
1. Lean back and heels against a wall.With the correct posture should be formed concave curves in the neck and lumbar region (waist), and these intervals should be the same thickness as the palm of your hand (palm or test, if you do not check yourself).He has been a violation of posture, if the distance from the back to the wall thickness of the palm of your hand much more.
2. probe seventh most protruding vertebra, it must be located on the same visual line with the gluteal fold.To do this, you can take a sinker, tie it to a thread, and thus check the unity line.If there is a deformity of the spine, the load passes folds.
3. Bend and ask someone from the family to see, on one level, there
4. Examine carefully the neck axis, it must be in line with the main axis of the spine.
5. Also, if you have ears are not located on the same level - it is the cervical scoliosis.
NOW ON THE MAIN ENEMIES beautiful posture and as a result, wasp waist
1. Improper footwear.
As you know, shoes are absolutely flat sole contributes to the development of flat feet, which in turn provokes the scoliosis.Also, shoes should not be tight or narrow, asdiscomfort when walking deforms the first stop, and then the spine.Do not get involved in the footwear too high heels (heels): orthopedic doctors believe that the safest time to wear these shoes - 2-3 hours twice a week, not more.
2. Uncomfortable bed and incorrect posture for sleep.
most useful position for sleep - lying on his back.The mattress should not be too soft.Ideally, you want to use an orthopedic.If this is not possible, choosing bed guided by the rule "the harder, the better."The pillow should not be too soft, it can lead to cervical spine scoliosis.
It is not a miniature handbags, but the present Baule, which is emblazoned on your elegant shoulder every day.Unfortunately, the reality is that many of us are forced to wear a lot of things, moving "on foot", orthopedists recommend in such cases to look at the backpack, the more is not difficult to find attractive models in every price segment.
4. Inconvenient workplace.
Chair and table should fit your body type: that is, the tall man can not sit on a low chair, and overweight for the narrow table.How to determine the ideal height table?Sit up straight, lower your arms - worktops should be 2-3 cm above the elbow.When planting both feet should be flat on the floor, and your elbows on the table, the back should be pressed against the back of the chair, while maintaining a bend in the lumbar spine.In addition, between you and the table should be a distance of a fist.
5. Irrational day regimen.
Office workers spend 8-9 hours on 7 seated almost bezvylazno.Experts advise to take breaks every 45 minutes: wake up, warm up stiff muscles, focusing on the lumbar and cervical.Also, do not neglect the evening walks, which not only will give the desired minute activity to our muscular system, but also help to relax the nervous system, relieve tension working day.
PREVENTION AND EXERCISES
two main enemy of scoliosis - a gymnastics and yoga, what to choose - the decision is yours.
1. The most simple and known to all exercise "cat»: stand on all fours and arch arches alternately back and then back to sag at the waist.
2. Standing on knees, straighten your left arm and right leg, fix in this position for 5-10 seconds, then switch leg and arm.Make 5-7 approaches.
3. Lying on your back presses alternately knees as close to your chest, clasping hands with the shin.Sock themselves.
4. Exercise "bicycle» strengthen the abdominal muscles.Perform this exercise for about a minute.
5. Exercise "boat»: lying on his stomach, clasp their hands ankle, the most cave in and shook for 30 seconds.Relax.Then repeat the exercise 3-4 times.Do not let the pain.
6. Polumostik: from the supine position with the legs bent at the knees, feet flat on the floor.Lift hips, without stopping the blades from the floor (you can hand to support your lower back).Secure in this position for 30-40 seconds.Return to starting position.Repeat 3-4 times.
7. The deflection. Lying on your back, rest your feet on the wall, slowly flex back, with his hands on the floor.Secure in this position.Do not let the pain.Go back to the initial positionRepeat 3-4 times.
8. Squats. Stand with your back to the wall (chin raised, lowered shoulders, back straight), knees slightly wider than shoulder width.Squat position plie and back.The knees are turned to the side.This exercise, in addition to a beautiful posture, well tightens glutes.
1. Shashankasana (hare posture).
Sit on your heels.Back straight.Hands relaxed lying on her lap.Deeply inhaling, lift your hands up.On the exhale drag forward, while also pulling arms.Touch the floor and put his forehead on the floor hands.Relax.Breathe deeply.You are in this position for as long as you are comfortable.
2. Trikonasana (three posture angles).
legs at a distance of one meter.Hands stretched out to the side, palms down.The right foot is fully deployed, the left - 45 degrees in the same direction.Not dropping hands, touch middle finger (or hand) right hand, the same leg.Head looks upwards.The left hand goes up, as much as possible expanding chest.All in one plane.Secure in this position for 20-30 minutes.Then, deep breathing, go up and do the same thing on the other leg.
3. Purvottanasana (posture west).
Sit with legs outstretched.Hands behind the pelvic hip-width apart.Fingers are looking toward the feet.On the inhale lift the pelvis up.The center of gravity on the feet and hands.Secure the pelvis as high as possible.Fully straighten your legs.Pull the neck back.Do not let the pain in the cervical region.The wrist joint is strictly under the shoulder.Secure in this position for 15-30 seconds, as you wish.Then exhale, lower the pelvis back, relax muscles of the arms.Repeat 3-4 times, follow the breath.
4. Viparita Karani (poluberezka).
From a prone position on his back, arms at your sides, slowly lift the straight leg.Hips keep hands.Slowly lift the body until it is on the blades.Socks for themselves.Heels at eye level.Hands abut strictly hips and not in the trunk.Secure in this position: start with 15 seconds, gradually increasing the time.Do not let the appearance of pain.Watch for breathing.
5. Talasana (palm tree pose).
inhale slowly raise your hands up.Pull the spine.Then slowly rise on tiptoes.Secure in this position for 5-7 seconds.Then, with an exhalation, return to starting position.If it turns out to be in this position longer drag longer.Repeat several times if desired.
Nota bene: If you've never practiced yoga, we recommend you the first time to do the exercises under the supervision of a specialist in order to avoid injuries.
Remember that the disease is easier to prevent than to cure it.Do not neglect daily exercise, whether it is gymnastics or yoga, and follow the simple rules that will help keep your spine in a "working" as long as possible.Take care of yourself and walk through life with a beautiful posture!
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