According to statistics from 65 to 96 percent of people have experienced severe back pain at least once. More than 40 percent - regularly. In most cases, they are generated by degenerative-dystrophic changes in the spine - osteochondrosis.
Did you wonder "why is a person taller in the morning?". For some, such growth fluctuations reach 6 cm. This is due to the fact that during the night the intervertebral discs, without experiencing pressure, "rested" and pushed the vertebrae apart.
Flexibility of the spine must be trained very carefully. This complex biomechanical organ is easily damaged by too intense exercise.
But in the spine are many vital centers of our body.
Scoliosis This is a curvature of the spine to the right or left relative to its axis. The most common scoliosis of the thoracic and lumbar spine.
Scoliosis - this is an asymmetry of the body, not only a curvature of the spine, but also a shoulder blade or ribs protruding on one side (right or left).
This asymmetry is especially noticeable when a person leans forward with their arms freely at their sides.
IMPORTANT!!! In no case should you confuse scoliosis with kyphosis (stoop) - these are completely different posture disorders. Although in fairness it must be said that sometimes kyphosis (stoop) is aggravated by scoliosis. This combination is called kyphoscoliosis.
But in general, kyphosis and scoliosis are different conditions, and they must be considered separately.
Scoliosis most often begins and progresses rapidly in adolescence, especially during the period when a teenager is quickly stretched in growth. That is, between the ages of 10 and 17.
The causes of scoliosis remain a mystery to doctors: in 80% of cases they are declared idiopathic, which in Greek means scoliosis of “unknown cause”.
Idiopathic scoliosis most often (although not always) it develops in sedentary children leading a "home-sedentary" lifestyle, due to improper seating at school at a desk or at home at a computer, or due to an incorrect position of the child at the table during lessons.
And more often than not, only one circumstance is decisive, one wrong habit - the habit of putting forward the shoulder!
Let me explain. When a child constantly leans too low on a notebook or keyboard, and at the same time has the habit of sticking forward the shoulder of the hand that writes or controls the computer mouse, he involuntarily twists the spine and turns the body towards the exposed arm. Over time, the back muscles and spine adjust to this incorrect position, and scoliosis develops.
The remaining 20% of scoliosis occurs:
Due to joint hypermobility syndrome;
Due to congenital deformities of the vertebrae; due to congenital torticollis; due to rickets;
Due to a congenital or acquired leg length difference due to an injury (if the difference in length between the right and left legs exceeds 2-4 cm);
Due to diseases of the neuromuscular system; for example, scoliosis often develops in children with childhood cerebral palsy(cerebral palsy), as well as in children who have had poliomyelitis or tick-borne encephalitis; scoliosis often occurs in people with syringomyelia or central (spastic) paralysis;
Due to metabolic disorders in the bones;
After injuries and amputations due to accidents or operations;
Very rarely - in children after heart surgery.
Fictional causes of scoliosis.
Theory #1(distributed by sellers of various insoles): scoliosis is a consequence of flat feet. This is absolute nonsense! Flat feet cannot lead to scoliosis - a curvature of the spine to the side. We could still (with great difficulty) believe that flat feet lead to stoop - although this is also stupidity. But how can flat feet lead to curvature of the spine?!
In fact, in this idea there is a substitution of cause and effect. In children who are physically poorly developed, have a sluggish posture, or suffer from hypermobility syndrome, in parallel with the development of scoliosis or kyphosis, flat feet often also occur (since the cause of flat feet is still the same - weakness of the muscular-ligamentous apparatus). That is, the development of scoliosis and flat feet often has one common cause, but these two diseases do not directly affect each other!
Theory #2(distributed by chiropractors - dropouts): scoliosis is a consequence of osteochondrosis. Also complete nonsense! Think about it: osteochondrosis is an age-related restructuring of the spine, usually in people over 40 years old. And scoliosis most often begins at a young age. So how can scoliosis occur due to osteochondrosis?
Theory #3(distributed by some major clinics that operate on herniated discs): scoliosis occurs due to a herniated disc. Here again we are talking about the substitution of concepts.
Indeed, sometimes when a disc herniation occurs, a painful spasm of the back muscles and a distortion of the body occur. In fact - very similar to scoliosis. But this, so to speak, is a temporary scoliosis.
Let's remove the pain and spasm - and it will disappear overnight, without a trace. That is, a disc herniation will not lead to persistent scoliosis, to scoliotic disease. Although, if it is not treated at all and you live with pain for 10-15 years, something similar to scoliosis, of course, can occur. But in this case, long-term pain, it seems to us, will in itself be a much greater problem than the curvature of the spine!
Theory #4(distributed by sellers of dietary supplements containing calcium): scoliosis is a consequence of osteoporosis, and supposedly for the treatment of scoliosis you need to take calcium. Another stupidity.
After all osteoporosis is a disease of the elderly(with extremely rare exceptions). This means that osteoporosis cannot be the cause of scoliosis that begins in adolescence. Perhaps illiterate sellers of supplements confuse osteoporosis with rickets, in which there is also inferiority of bone tissue.
But rickets does not cause osteoporosis so often, and rickets is treated not with calcium, but with preparations containing vitamin D.
Posture test
To determine the correct posture, you should first of all inspect a level-standing test subject from behind and from the side.
When viewed from behind, pay attention to the shoulder blades - the shoulder blades should be located symmetrically, at the same distance from the spine, and pressed against the body. The gluteal folds should also be symmetrical. And the triangles of the waist should also be symmetrical.
To see and appreciate waist triangles, we ask the subject to freely and relaxed lower his hands down. As a result, a triangular space is formed between the arms lowered down and the waist contour - this is the waist triangle.
Now we compare the sizes of the obtained triangles - on the right and on the left side of the body. If the sizes do not match, then the waist triangles are asymmetrical.
If the triangles of the waist, shoulder blades and gluteal folds are not symmetrical, this usually indicates one degree or another of scoliosis - curvature of the spine. However, slight asymmetry is noticeable in most people - perfectly symmetrical people, as you know, practically do not exist.
Now let's examine the subject from the side. In a properly developed adult rib cage should be slightly raised, the stomach is tucked up, the legs are straightened, the physiological curves of the spine are smooth and moderately pronounced.
By old age, the curves of the spine usually become less pronounced, flattened. But in about 1/3 of people, on the contrary, there is an increase in thoracic kyphosis, the spine is strongly stooped; a senile hump may even form. This is usually the case with osteoporosis - age-related decrease in bone density.
When viewed from an angle we ask the subject lean forward and try to reach the floor with your hands. Normally, a harmoniously built person should, bending over, touch the floor with his fingertips without much difficulty, without bending his legs at the knees.
If, leaning forward and not bending the legs at the knees, a person not only touches the floor with his fingers, but easily puts his whole palms on the floor, this usually indicates hypermobility of the joints and spine. Or that a person devotes too much time and attention to stretching exercises - which is not always good.
Conversely, if, leaning forward and not bending the knees, a person does not reach the floor with the fingertips more than 10-15 centimeters, this speaks of the other extreme - poor physical shape, chronic spasm of the muscles of the legs and lower back; perhaps even - about Scheuermann's disease (if poor flexibility is combined with a noticeable stoop).
Distance more than 30-40 centimeters, if we are talking about a person under 45 years old, requires special attention! In combination with constant back pain and markedly reduced flexibility of the spine, this may indicate that a person is ill with Forestier's disease or Bechterew's disease. Or about a severe form of Scheuermann's disease.
Having determined the distance between the floor and the fingertips, we examine the back of the subject, who continues to stand in an inclination.
When leaning forward, we can easily detect the curvature of one or another section of the spine (if any) to the right or left. You can also easily notice if one shoulder blade sticks out clearly more than the second. All of these are signs of scoliosis.
Even when leaning forward pelvic tilt can be easily detected - when the wing ilium one side is higher than the other. Such a bias indicates either a significant shortening of one leg, or, again, scoliosis.
The final stage is the inspection at the wall. At this stage, we ask the subject to stand with his back to the wall, freely lower his hands down, and press his heels, buttocks, and the back of his head against the wall (in addition to his back). At the same time, the feet should be closed together; it is undesirable to spread the legs.
For a properly built person, performing such a test will not cause any difficulties.
But for a person who is used to stooping, and especially for a person with Scheuermann's disease, it will be quite difficult to press the back of the head against the wall without tearing either the heels or the buttocks off the wall.
It will be even harder for him if, in addition, we ask him to press his shoulders against the wall. For a stooping person, this will be an extremely difficult task! And it is precisely the fact that it is difficult for a person to press his shoulders and the back of his head against the wall, which will indicate to us the habit of constantly stooping, or the presence of excessive kyphosis, or Scheuermann-Mau disease.
At the very end of the inspection, we pay attention to the fact that what distance remains during this test between the subject's lower back and the wall. Normally, between the lower back and the wall, the palm should be squeezed with difficulty (naturally, pressed flat against the wall, and not with the edge of the palm).
If the distance is too large, that is, the palm passes very easily, and there is still a gap, this indicates an excessive lordosis of the lower back - with Scheuermann's disease or with a flat-concave back.
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To stay healthy, it is not enough only developed, strong muscles and endurance. The whole body must be flexible, and not everyone can boast of this.
Today website shares with you exercises to test and develop flexibility.
1. Ankle mobility
Stand in a lunge with both legs bent at a right angle, thumb standing in front of the leg 10-12 cm from the wall. Lean forward and try to touch the wall with the knee of that leg. Also check the other leg. You passed the test if the knees of both feet touched the wall without lifting the heel off the floor.
Take a bodybar or a strong stick, stand in a lunge (right foot in front). Place the stick on the floor in front of the middle toe of your right foot and hold it upright. Move your body forward and try to move your knee along right side from the stick without lifting your heels off the floor. Do 10 repetitions for each leg.
2. Tilt of the pelvis
Sit on the edge of a bench, then lie on your back with your arms around your knees and pressing them to your chest. Now gently lower one leg as low as you can without letting the knee of the other leg come off your chest. Check the other leg as well. It is very good if the knee joints of both legs were able to drop below the level of the bench.
Get on one knee in a long lunge position, put your right foot forward and rest your palms on your knee right leg lean back a little. Try to lower your pelvis as far forward and down as possible. You will feel a stretch in the upper third of the thigh of the "back" leg. To enhance the stretch, try to additionally contract the left buttock and linger in this position for 5 seconds, then relax. Perform 5 reps on each leg.
3. Elasticity of the muscles of the back of the thigh
Stand up straight and put your feet together, gently lean forward and try to touch the toes with your fingertips. You passed the test if you could touch your toes without bending your knees or rounding your back too much.
Pick up a stick and place it behind your back in an upright position. It should touch three points: the back of the head, the point between the shoulder blades and the sacrum. Place your feet hip-width apart and straighten your legs. Keeping the stick in contact with all three points, slowly lean forward as far as you can without bending your legs. Hold this position for 2 seconds, straighten up. Repeat 10 times.
4. Mobility of the shoulder joints
Stand with your back against the wall, press your shoulders, back of your head and buttocks against it, feet hip-width apart, heels 20 cm from the wall. Now raise your straight arms up and touch the wall with your thumbs. This should work without arching your lower back and without pulling any of the three points off the wall.
Standing with your back to the wall, place tennis ball between the wall and the right shoulder blade. While pressing the ball, look for painful points on the back in the area of \u200b\u200bthe right armpit. As soon as you find such a point, stop and, while maintaining pressure on the ball, slowly raise and lower right hand 3 times in a row. Perform the exercise for a minute, then move the ball to the area of \u200b\u200bthe left shoulder blade and repeat.
5. Checking the rectus abdominis
Lifting the torso from a supine position, legs bent at the hips and knee joints feet are fixed. muscle in great shape if you can rise from the starting position.
Baranova M.T. Homework in the Russian language for grade 6: Educational and practical guide - M .: "Enlightenment", 2000. - 126 p.Download(direct link) : domrabotpors2006.pdf Previous 1 .. 9 > .. >> Next
2) ring, chamber, catch, cow.
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131. See Etymological Dictionary.
132. There are such words in this poem, for example: bell, monotonous, tiring, rattles, heard, native, revelry, ardently.
133. Topic: "My apartment."
1. Corridor: wardrobe in the corner, a large mirror, a mat, a hanger.
2. Room: polished parquet floor; the dial of a wall clock, knowing a shelf for books, a calendar, a picture in a gilded frame; streaks of sunlight on the ceiling; a sash window, tulle curtains on a metal cornice, citrus sprouts in pots on the windowsill; a coffee table on three legs, a large dining table, beautiful upholstered chairs.
134. In an old northern hut.
High porch. From the maple porch through a low door we enter a spacious room.
Along the wall are linden benches, three rooms are occupied by a brick oven. An embroidered linen towel hangs beside her. Everything was brought into the house by the hands of the owner and the mistress. They decorated each part with bright painting, embroidery or lace-cut threads. On the table is a carved wooden saltcellar-duck, wonderful ladles l b di.
Until today, the other art of the Russian people lives on.
135. In the office of the Russian language and literature.
1. Entering the office. Door.
2. On the threshold of the cab:
a) left wall
b) right wall;
c) opposite windows;
d) floor and ceiling.
3. Cabinet furniture:
a) desks;
b) teacher's table;
c) cupboards and cabinets.
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4. Why is this room needed?
Not wide corridor, little light; wooden door, light brown film, plastic plate; light and spacious, dark green board with doors, tables and posters to the right of the board, portraits of classic writers, quotations from books, wide windows, long yellowish curtains, high white ceiling, yellow-green linoleum; comfortable bright desks, chairs, a brown window table, cabinets against the right wall, cabinets in the corners; st ogy inte te.
136. Composition (see the materials of the previous exercise).
137.1) The hook touches the bottom. Carefully touch the faucet. Cause pain by touch.
2) The oar touched the water. Our boats touched. The branch touched her face. Boats - boats [l] - acc., sound, tv. [o] - vowel, ud. [t] - acc., deaf., tv. [to] - acc., deaf., softly. [and] - vowel, bezud. 5 points, 5 stars
138.1) (direct meaning) I touch the wall with my hand. Touch the floor with your fingers. Touching the ball on the net. Touching the language of the kzubam. 2) (transl.) The director touched on the issue of discipline. The author of the pamphlet deals with the topic of educating willpower. 3) (transl.) This does not concern you. The decision of the teachers' council will affect all students of the gymnasium.
I. About education - noun. Topics (what?) about education.
II. Upbringing; adv., inanimate, cf. r., on -ie; only ed. hours, P. p.
III. Topics (what?) Education.
ball - me-cha
[m] - acc., sound, soft.
[and] - vowel, bezud.
[h] - acc., deaf., softly.
[a] - vowel, beat.
4 points, 4 stars
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139. 1) "To touch, plant, put, soaked (hair), Lap.
(luxury), Ko5it (Kostit),
140. Burn, burn out, burn out, burn up, sunbathe, flare up. Burn to the ground, sunbathe in the sun, flare up in the wind.
141. Burn out, burn out, burn out, burn out, burn out. Burn from smoke, burn on the stove.
142. 1) Inflamed, Concerning, go to bed.
2) It Concerns, came, kpodru^, did not like her friend, at the TV, the father of girlfriends | th [stay, until the end, decided to go to bed.
143. 1) Term, rely, assume, offer, application, lay down, adjective;
2) grew up, grow together, age, grew, sprout, grow, grown:
3) picking up, ripping off, propping up, erasing, collecting, dying, freezing, spreading;
4) touch, touch, touch, touch, touch;
5) burn out, burn out, burn out, burn, burn out, burn out, burn.
144. Burn out, burn out, burn out, burn; contact; grow, grow together, grow; wipe, wash, wipe.
If you do laundry in the bathroom, then you need to wipe the floor. I noticed late that the potatoes were burned.
145. Enclose, decompose, apply, impose; to burn, to flare up, to burn, soot; touch; to prop up, to spread, to pin, to push; grow up, grow up, increase, outgrowth.
Arrange on plates, impose a fine, touch the railing, growth on the trunk.
146. Grow, thickets, sprout (excl.), branch (excl.); postpone, adjective, lay, application; burn, burn out, tan, mad; rip out, zamyryt, bed, set on fire.
147. The main idea: even in the smallest flower or a drop of dew, the beauty of all of Russia is visible.
Zarnitsa, look.
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148.
0 - A E - I
From suffix A From root consonant From stress From suffix A
-lag-lozh--kos-kas- -rast-rasch-ros- -gor-gar--zor-zar- -ber-bir-, -per-fir-, -der-dir-, --ter-tir -, -mer-peace-, -steel-steel, -burn-burn-, -glitter-glitter-
Offer, attach, touch, touch Plant, grown, regrown; sprout, branch (excl.) Sunburn, tan, burn; dawn, dawn, with the dawn, dawn
Usually, when you can’t reach your feet with your fingers, you always make excuses for the features of your body. But nature is not to blame for the fact that yours is obviously not the best physical form. You can't touch your feet because of the image Everyday life, but it can be fixed.
One of the main causes of this problem is the hamstrings, but the hip, mid and lower back, and ankle flexors also play a key role here.
With a perfect forward lean top part the body should bend towards the legs, similar to how a flip phone closes (remember?). Both parts of the body - upper and lower should remain straight, and the bend should occur at the level of the hips. The ability to bend correctly is affected by the muscles of the back and lower leg.
Due to the fact that we sit much more than we should, our hip flexors get used to contracting involuntarily. They affect the work of the back and lower back, intervertebral and hip joints. So when the hip flexors contract chronically, they pull the body out of its optimal position, resulting in poor posture.
Imagine that tendons are rubber bands. They should lengthen, and then return to their original position again. But if you constantly stretch the elastic to a length that it is not designed for (as happens with the hamstrings when the pelvis and lower back are tilted forward), it will begin to deteriorate and tear. You feel the same when you bend over. The soft tissue seems to be torn as the muscle fascia is stretched beyond its normal range.
Stiff hip flexors also interfere with the muscles abdominals and buttocks to help reach the fingers to the feet. If these muscles don't work properly, the hamstrings will become even tighter, which will not only make it harder for the body to resist gravity, but also hinder the hip flexors from working.
Let's figure out how to develop your hip flexors, achieve better spinal mobility and inner thigh balance. You have to do these exercises twice a week to finally reach your feet with your hands.
So what's to be done
We offer you to watch a video tutorial from gibkoetelo.ru:
