We pull competently - carefully the body opens. Exercises for a healthy back in the pool Hands behind the back

Unfortunately, various back diseases are now very common. That this is to blame is a separate story that can be told for a long time. This time we want to talk about one of the methods of conservative treatment of back problems. In particular, now exercises in the pool for the back have gained considerable popularity, which can be used in the treatment of osteochondrosis and a number of other diseases.

What are the benefits of exercising in water?

Water is an excellent environment for a person suffering from back diseases, if only because when a person is in the aquatic environment, his spine practically does not experience stress and takes its natural position. Thus, the pressure on the intervertebral discs, which suffer the most when.

On the other hand, water has a serious opposition to human movements. For example, water will slow down almost any sudden movement that can harm a sore spine, while at the same time allowing you to move smoothly, while receiving sufficient load. So it turns out that the spine gets the opportunity to relax, and the person has the opportunity to work out almost all the muscles that support the back.

At the same time, exercises for the back in the pool, like any other variant of exercise therapy, are performed after the acute period of the disease has ended. The only exception is the problems of the cervical spine, since it still experiences a certain amount of stress. Therefore, with a feeling of "stiffness" or with acute pain in the cervical spine, you should be especially careful and do exercises. only with the permission of a doctor and under the supervision of an instructor or trainer.

Beware of hypothermia!!!

Back problems can be exacerbated by hypothermia. Therefore, you should monitor some parameters, for example, the temperature of the water, the time you spent in the water, etc. Therefore, if you are exercising in a regular pool, then before entering the water, you should take a hot shower, and try to move vigorously in the water.

Of course, if you are exercising in a pool of hot water, then the problem of hypothermia is not so acute. But, unfortunately, such specialized pools are rare, so most often you have to deal with the most ordinary pools, which, moreover, have the unpleasant property of being closed for the summer months.

It should also be remembered that classes in the pool are prohibited for infectious diseases, colds, cuts, wounds and a predisposition to certain diseases, therefore, before going to the pool, you should consult a doctor.

Examples of relaxation and stretching exercises for the back in the pool

1. Hanging on a stretch (stretching is a rope that divides the pool into lanes). With your back to the stretch, throw your head and shoulders back, they should lie on the water, thus creating a counterweight to the legs. We grab the stretch with our hands. Thus, the spine bends well in the thoracic region, in addition, the spine itself is stretched to some extent. Such an exercise is useful for, for example, because it forces muscles to work, which are usually stretched and practically do not work.
2. Exercise to relax the muscles of the back. It is possible to use a swimming board for greater buoyancy. You need to lie on your back in the water, holding one stretch with your hands, and putting your legs on the other. You can also relax in this way on your stomach, but in this case, there may be difficulties for those who cannot hold their breath for a long time.
3. Another option, which involves complete relaxation of the back muscles. The head, arms and shoulders are located on the surface of the water, while the pelvis should touch the side, and the feet and shins are on the surface of the side. You can close your eyes, you need to breathe calmly. So you can relax from one to several minutes.

Attending fitness classes provides for a certain load, after which regular rest and relaxation should follow. Many women ask themselves the question: a gym and a swimming pool - are these concepts compatible, what schedule should they correspond to?

The issue with the pool must be coordinated with your instructor. Experts say that the correct combination of exercises with a certain intensity and water procedures will help not only to put the figure in order, but also to get elastic healthy skin, improve well-being. You need to visit the pool after the gym, as the water relaxes and does not allow you to focus on the correct exercise technique after.

Gym or pool: depends on the purpose

If the goal of training is to gain mass, then after training with iron, you need to feed the body with carbohydrate foods with a moderate amount of protein, and not go swimming in the pool. Training depletes energy reserves, and going to the pool without a time-out will lead to the destruction of muscles that were obtained by hard work.

The correct combination of the gym and the pool will allow:

• relieve stress after training;
• ensure a quick recovery (a sauna is also recommended);
• accelerate the process of removing metabolic products from muscle fibers (plus toxins and waste products).

If you are interested in weight loss, then more attention should be paid to water procedures. In the hall, all muscle groups are worked out, then, in the water, there is a sharp relaxation, the cells are saturated with moisture and the skin retains its elasticity. A visit to the pool on the same day as a fitness program will improve your well-being, but after swimming, you need to eat food to restore the body's reserves.

You can also combine training with a sauna, and visit the pool a little later. The program developed together with the trainer is the key to a professional approach to the formation of a beautiful body.

For girls, fat deposits on the waist and hips become the number one problem. Losing weight is a goal to achieve no matter what. A pool and regular swimming will serve as a good helper, the effect of which will be noticeable very quickly.

Ideally, a fitness program should include aerobic (aka cardio), strength training, and stretching. Cardio does more than just help you lose weight and keep it under control. They train the cardiovascular and respiratory systems, making us more resilient, and therefore preparing for power loads. Power, in turn, allow not only to develop a beautiful relief. By strengthening the muscles, they increase the effectiveness of any cardio workout. Stretching makes the body flexible, provides the right range of motion, including when doing squats, lunges, hits in tennis, arm swings in swimming ... It perfectly relieves muscle pain that occurs after weight training.

By doing not one type of fitness, but several, you can achieve greater results than just jumping rope, practicing stretching or, say, exercising on a fitball every day. “Choosing the main type of fitness for ourselves, we focus on our goals: we need to lose weight - we go to aerobics, build muscle - to the gym,” says Anastasia Yatsyna, fitness expert, certified master trainer of Peak Pilates (Netherlands), Gliding (USA) and Schwinn Cycle (USA). “If you choose the right partner for him, you can compensate for his weaknesses, develop more harmoniously and maximize your potential.”

Here are just a few examples of such perfect couples.

Nordic Walking + Pilates

A good choice for those who want to lose weight and form a flexible, harmonious body without pumped muscles. Both types of physical activity are gentle, safe, so they are suitable even for those who are injured and for older people who, despite their age, would like to stay in shape. They are also suitable for new mothers.

“Pilates perfectly works out and strengthens deep muscles, corrects the figure, aligning posture and giving the muscles a more elongated shape, trains coordination of movements,” says Anastasia Yatsyna. - But it does not give a high-quality aerobic load. And Nordic walking will provide just that: this moderate-intensity aerobic exercise is optimal for fat burning and training the heart.

How to practice

Try incorporating some of the Pilates exercises—for example, balance, breathing, and coordination—into your walking workout. Nordic walking lessons can be alternated with full-fledged Pilates lessons and even carried out on the same day.

Aqua aerobics + fitness equipment

Compared to conventional aerobics, aqua burns fewer calories, but it perfectly tones the muscles: with each movement you have to overcome the resistance of the liquid medium. At the same time, the load on the joints and spine is reduced significantly, because in the water our body loses some of its weight. That is why water aerobics is allowed, including for diseases of the musculoskeletal system.

“If you only want to strengthen muscles, but not build them up, in principle, one water aerobics is enough,” says Anastasia Yatsyna. - It combines strength and cardio. But if the body needs to be "blinded", having adjusted its proportions, to build up muscles, one cannot do without simulators and dumbbells. An important point: if you have problems with the spine and / or joints, you should not immediately start intense weight training. For starters, it’s better to do Pilates in general in order to work out and strengthen the deep muscles that support the skeleton, thus preparing the body for more serious loads - training on simulators.

How to practice

Do water aerobics 2-3 times a week and the same amount in the gym. It is good to alternate these lessons by day.

Swimming + stretching

Energetic, technical swimming (not “bathing” at the side) can be attributed to the power types of fitness: during training, with each movement, you have to overcome the resistance of the water. “And in order to swim with the right technique and quickly, one cannot do without good joint mobility, elasticity of muscles and ligaments,” says Anastasia Yatsyna. - For example, the proper elasticity of the muscles of the shoulder girdle will make it possible to increase the amplitude and length of rowing movements, the ankle - will allow you to work more efficiently with your feet. If the hip joints are mobile and the muscles of the back are elastic, it will be easier to perform complex combinations of movements of the arms and legs. In addition to stretching, yoga and Pilates classes are also useful here.

How to practice

Stretching exercises can be done immediately after training in the pool or on other days. In stretching, regularity is fundamentally important. Do it for a short time (10-15 minutes), but every day.

On a hot day, nothing can be better than a dip in a cool pool. But why stop at cooling? After all, you can do stretching in the pool!

Pool Exercise Benefits

Exercising in the water has many benefits. The buoyancy of the water reduces stress on the joints. This is especially helpful for those recovering from an injury. In addition, water provides natural resistance in every direction of movement, so every movement here requires effort. One hour of water aerobics can burn about 300 calories. This number may increase if some sports equipment is used.

“By taking your normal stretch underwater, you will be able to move your joints and limbs with a wider range of motion and more control than when stretching on the ground,” says Scott Rivold, a biomechanics expert who works with Olympic athletes. "It's easier to reach and maintain the optimal stretch point with less stress," he says. Do this procedure in the pool after a run. Hold each stretch for 20 to 30 seconds, repeat twice on both legs.

Begin the exercise by walking in the water for five minutes to help relax your muscles.

Hip joints

Start in a lunge position with your left foot on a low step. Bend your right knee and shift your body weight forward so that your hips drop. You will feel it in the front of your left thigh.

Hamstrings

Waist up in water. Place one foot, heels down, on a low step. Looking straight ahead, bend at the hip, moving your torso forward until you feel a stretch in the back of your thigh.

calf muscles

Stand chest deep and hold on to a wall. Take a step back with your right foot and rest your heels on the bottom. Hold for 20 seconds, then bend your right knee for an even deeper stretch.

Quadriceps and hip joint

Stand on your left foot. Grab your right leg from behind. For a deeper stretch, push your hips forward and allow your right knee to arch back slightly.

Hip and lower back

Stand on your left foot at a depth where you are chest deep. Grab your right knee with both hands and pull it tightly to your chest while maintaining good posture.

Everything at once!

Stand so that the left side is close to the wall. Cross your left foot in front of your right foot. Tilt your torso to the left while pushing off the wall with your right hip.

As you know, water has a positive effect on the entire body, so swimming in the pool is very often prescribed for medicinal purposes. It is especially important to do special exercises in the pool for the spine. And this has its own explanation.

It turns out that the density of water is much higher than the density of air, so the body has to overcome the resistance of water. And this leads to a rapid and significant strengthening of the entire muscular corset.

A special role is played by the fact that in water the body weight becomes much less, which reduces any load on the intervertebral discs and the spine as a whole. In the pool, muscle spasm decreases, due to which the pain syndrome is eliminated. Thus, water contributes to the rapid recovery and stop the development of diseases.

1. During the period of maintaining balance on the water, deep autochthonous muscles are included in the work, and outside the water they remain unused.
2. Increased lung capacity due to deeper breathing.
3. Acceleration of blood circulation.
4. Saturation of the body with oxygen and nutrients.
5. Hardening of the body.
6. Increased immunity, therefore, and increase the properties of resistance to infections.
7. Sleep normalization.
8. Positive effect on the psyche.
9. Treatment of many diseases of the spine.

Indications and contraindications

Expert opinion

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1. Osteochondrosis.
2. Intervertebral hernia.
3. Spinal injury.
4. Rehabilitation recovery period.
5. Prevention.

1. Pathology of the skin.
2. Venereological diseases.
3. Acute inflammation.
4. Infection.
5. Open sores and wounds.

The main set of exercises

To strengthen the spine, you need to do the following exercises for the back in the pool:

1. Each pool has separating ropes, which are called stretch. This exercise is to lie on these ropes, and stretch your arms forward. In this case, the legs must be lowered into the water. In this position, you need to lie down for 2-3 minutes. This will strengthen the muscles and thoracic spine. This exercise is often used for various curvatures.
2. Now you need to lie on the water between the stretch marks, but across. Place your feet on one rope, and grab onto the other with your hands. Lie down like this for 2 minutes, and then roll over on your stomach and do the same. In the latter case, do not forget to wear a mask.
3. Swim up to the side of the pool and place your feet on it so that the pelvis of the side also touches. Hands should be spread out in different directions. It is very important in this state to fully relax and close your eyes. You can think of something nice. You need to lie down for a minimum of 5 minutes and a maximum of 10.
4. Swim on your back for 10 minutes, then swim on your stomach in various styles.

Exercises in the pool for the spine

A little about secrets

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1. Lie on your back between two stretches exactly in the middle, place your legs and arms on the ropes and lie down for about 5 minutes. This exercise is aimed at increasing the tone of the muscular system of the spine.
2. When swimming on your back, you must actively move your straightened arms alternately in different directions.
3. You need to lie on your back with arms extended along the body. Lie down for a minute, and then throw your hands behind your head and begin to actively work with your legs. Try to feel the tension in your back muscles.
4. Lie on your stomach and grab the board (circle, mattress) with one hand, and press the other to the body. Take a deep breath and lower your face into the water. Now you need to exhale air into the water, but in small portions. To inhale again, turn your face to the side. Note that the legs should work like a crawl.
5. To train the deep and lateral muscles, you need to stand on your feet so that the water reaches the neck. You should have dumbbells in your hands. Spread your arms in different directions and then lower.
6. The starting position is the same. Dumbbells now need to be raised and lowered in front of you. But the elbows cannot be bent at the same time.
7. Stretch your arms with dumbbells forward and make translational movements to the sides.
8. Get on all fours and bend your back in different directions.
9. In chest-deep water, place your hands on your belt. Do tilts in different directions, and then rotational movements. Additionally, you need to rotate the body in different directions.

Basin and hernia of the spine

Exercises in the pool with a hernia of the spine can be done after surgery, during remission and for prevention. In this case, gymnastics is aimed at stretching the spine.

Remember, all movements should be sliding and smooth. At the end of the charge, lie on the water in a relaxed position for about 30 minutes. To do this, you can use special means that hold your head.

1. Get into the water up to your chest and start walking with long strides with your knees high. Hands should move to the beat.
2. It is useful to do squats with alternate emphasis on each leg. You must first squat 12 times with an emphasis on the right limb, then the same amount on the left and 12 more times on both legs at the same time.
3. Grasp the stretch marks with your hands and start somersaulting in the water 4 times in each direction. If you can, then do it afloat.
4. Be sure to push off the side of the pool with your feet. In this case, all limbs should be straightened.
5. Lie on your back, clasp your hands above your head, close your eyes and take a deep breath. Now begin to rotate the body around its axis: first to the right, then to the left.
6. Stand at the edge and grab the railings. Now lie down with your arms and torso outstretched. Try to stretch as much as possible. In this case, the head must be alternately twisted in different directions: left / right / up / down. Rotations should be slow. While turning, you need to inhale and exhale.

Any back exercises in the pool should be supervised by the instructor and prescribed by the attending physician. Do not self-medicate, it is fraught with complications and unpleasant consequences.