Everyone knows that a sedentary lifestyle is harmful to health. That is why they strive to compensate for the time spent at the computer with classes in the gym or a morning jog. And they don’t even realize that such actions lead to a direct path to the deformation of the joints. And all because we do the usual set of exercises incorrectly, says a chiropractor with 20 years of experience, Doctor of Medical Sciences, Honored Doctor of Russia Anatoly SITEL.
Instead of the usual exercises, the professor offers a method of therapeutic exercise postures developed by him, thanks to which joints can be cured, which he detailed in his bestseller "Solo for the spine".
Healing Movements: Relaxation Instead of Tension
— Anatoly Boleslavovich, we were taught to be friends with physical education from childhood. But few people continue to do morning exercises…
— There is no contradiction in this. For a long time it was believed that a uniform effect on all muscles provides a therapeutic effect. But if you do exercises every day for several years with an equal load on all muscles, then you won’t get sick for long.
— Why?
— All muscles by functionality can be divided into two groups. The first includes skeletal, on which everything rests. To the second — phasic or secondary, which do not have such a dominant significance for the organism, but have been strengthened in every possible way over the past hundred years. And absolutely in vain! Exhausting swings of arms and legs bring nothing but harm.
For example, during the swing of the press, the abdominal muscles are strengthened, which, of course, is very good, given their weakness. But at the same time, the muscles of the back tense, which, on the contrary, need to be relaxed. As a result of tension, they become hard, like a stone, which does not have the best effect on the spine, because under the influence of hardened back muscles, an unnatural straightening of the back occurs.
Or take the many favorite leg swings, which are done lying on your stomach to strengthen your buttocks. Again, everything seems to be correct. But to help the weakened muscles of the buttocks, the abductor group of thigh muscles is connected. And as a result, the simultaneous rotation of the lower leg and foot begins. Add to this tension from other muscles, and you will understand why, after such activities, when walking, the feet rotate outward, and pain appears in the buttocks. And for patients with osteochondrosis, such physical education is completely contraindicated.
— What should be the exercises?
— They should have a relaxing effect on the muscles of the skeleton. First of all, the backs, because they bear the main load.
Ice shower as a source of depression
— Few people can boast that, having risen from bed, they immediately begin to do exercises.
— There is no need for this. So you can only disrupt the physiological rhythms of the body. It is even more harmful to throw yourself under an ice shower immediately after charging. From this, the body experiences tremendous stress, and the resulting small increase in strength promises to soon be replaced by their decline. If you terrorize yourself like that, you can even provoke depression.
— How then to get a charge of vivacity?
— Get out of bed no earlier than eight or nine in the morning. Waking up, do not rush to immediately jump out of bed: lie down for another 6 - 15 minutes, stretch sweetly, raise your arms up and stretch your feet. Set yourself up for positive, think what a wonderful day begins.
By the way, you need to sleep at least 9 & 11 hours. In eight hours, the muscles do not have time to relax. So in this regard, the saying "Who gets up early, God gives to him" does not stand up to criticism.
— When should you start exercising?
— "To the Larks" it is best to choose daytime for charging, and "owls" start such activities no earlier than 16 & mdash; 17 pm.
How to do therapeutic exercises correctly:
• start with simple exercises, moving gradually to complex ones;
• avoid pain during exercise;
• gradually gain range of motion;
• control the course of the lesson.
Replace morning jogging with walking
— Another morning routine for many is running…
— Running is good for blood vessels, which is why it is called the run of life. But it has a detrimental effect on the joints. Running is characterized by the flight phase, during which both feet do not touch the ground. But as soon as one leg lands, it immediately bears a load that exceeds the body weight of the runner five times. That is, if a person weighs 70 kg, then the load on the foot upon landing is all 350 kg!
Add to this that with each step the spine is thrown up as if an accordion is being stretched: the Achilles tendons, ankle muscles, other ligaments are tensed, a huge load falls on the knee joints.
Not so long ago, a patient came to us, who was advised by a local clinic to do exercises for neck pain… with dumbbells. Two years after such gymnastics, an X-ray showed the disappearance of one of the intervertebral discs in the lower cervical spine. This example eloquently testifies to the rapid wear of cartilage. Hence — such a prevalence of arthrosis of the knee and hip joints.
— What to do?
— Replace running with walking. During it, the load of body weight is evenly distributed on the heels and toes.
"Shots" love shaping and clean teeth
— Another trouble — "lumbago" — appears to many the minute they brush their teeth…
— So the body reacts to all sorts of "breakdowns" during flexion or rotation of the body. The fact is that the motor segments of the lower back are quite static and rotate only one degree. More increase the degree of rotation — up to 10° — they can only in cases where the straightening of the spine is combined with tilts. If one awkward movement exceeds the angle of this rotation, then this can cause clotting of the intervertebral disc, cracks and even hernia. This is what often happens in shaping classes, during rotational movements.
The most serious turns — from 15° up to 45° — occur during brushing teeth when there is no additional support. And by bending down for a doormat, we increase the load on the intervertebral discs tenfold. And it's not about their fragility. They are able to withstand loads up to 420 kg/cm. Figuratively speaking, any physically healthy person can lift and move the car without any damage to themselves. Another question is how he will do this: if, bending his knees, he remains with a flat lower back, — nothing will happen. And it will begin to bend-unbend the back — breakdown in the intervertebral disc is guaranteed.
How to lift weights correctly:
• bend your knees, not your back;
• keep the load next to you, so you reduce the load on the spine;
• evenly distribute the burden and carry it in both hands;
• avoid sharp bending of the body when carrying heavy loads;
• do not turn the body, — this can cause "lumbago";
• do not carry a backpack on your back, especially with kyphosis;
• use stretchers, wheelbarrows or carts.
To the therapeutic gymnastics of the future, stand up!
— You are the creator of the gymnastics of the future. How is it different from the usual?
— Due to its relaxing effect, it is able to heal a person.
— How?
— The phase of silence that occurs after maximum muscle tension lasts a matter of seconds. But it is during this period, when none of the muscles can contract, that you can stretch them and thus release the joint from spasm.
This can be achieved with the help of gravity or mobilization relaxation.
— When should I do gymnastics?
— Several healing poses can be included after the completion of the usual gymnastics or training. They will not take much time, only 7 minutes two or three times a day, but they will allow you to improve the spine.
If you do exercises in accordance with the phases of breathing (inhale — tension, exhale — relaxation), then in this way you can improve the functioning of blood circulation, prevent malfunctions of the nervous system and strengthen the immune system.
— What healing postures would you recommend?
— Among the 125 exercises, everyone will find something for themselves, depending on the problems. But I would advise you to definitely include some poses in your complex.
For general relaxation. Lean against the wall with your sacrum and shoulder blades. Raise your hands up and imagine that they are moving away from each other. Mentally consolidate this state and not lose it when the hands begin to diverge.
To relax the muscles of the back. Hang on the upper edge of the door, having previously strengthened it, with straight arms. The knees should be slightly bent, the feet should touch the floor. Stay in this position for 1 minute, then take a break.
Exercise relieves pressure on the spine.
Perform two– times a day.
For relaxing the muscles of the lower back. Lean against the wall with the sacrum, bend the leg until a right angle is formed with the body. Hold like this for 20 seconds. Lower. Take a short break and repeat the exercise with the other leg.
Repeat 15–16 times.
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