How to correct a slouch and its consequences
Deciding how to get rid of the stoop, one resorts to methods which are not directed at proportional development of the muscular frame of the back. We are looking for effective cure of the disease, but they don't exist. Only regular and prolonged physical exercise will help to maintain the spine in the correct position.
Deciding how to deal with a stoop, consider of the scheme of combined therapy. Rehabilitation centers use multiple methods by which hunched back leveled faster.
If you visit a gym, this does not mean that you are treating slouch. On the contrary, disproportionate physical exercise can be expected to increase the degree of curvature of a bearing.
If you want to know how to get rid of stoop, read the article.
Initially, before describing how to remove the stoop, you should study the reasons of its occurrence. Hunched back appears on the following reasons:
- Misalignment of the spine due to different length legs
- Asymmetric shoulder position at the wrong formation of the muscular frame of the back;
- In diseases such as rickets and tuberculosis of the vertebrae;
- With defects of hearing and speech, when a man bends his back to better see or hear;
- Short sleep, resulting in the inability to restore muscle fibers
- lack of exercise and unhealthy habits (Smoking).
In adults the causes of stoop the following:
- Sedentary work
- Degenerative-dystrophic diseases of the spine (spondylosis, osteochondrosis);
- Flat feet and bacterial infections (syphilis, tuberculosis).
Causes of many diseases, but to decide how to cure the stoop, we have to distinguish between congenital and acquired etiology of the disease.
If your work involves prolonged sitting position, take breaks every 45 minutes (stand and walk). Lack of physical activity exercise, perform therapeutic exercises to strengthen the muscular frame of the back (see below).
Correction of stoop through exercise therapy is a basic method to get rid of the disease, which is used in specialized rehabilitation centers.
Cure slouching back in children
Today's children have little time to devote to exercise, spend as much time on the computer. This situation contributes to underdevelopment of the vertebrae, weakness of the muscular frame back and shoulders.
According to statistics, at the age of 6 most children need to take measures to clean up the stoop.
The child's Vertebrae are composed of cartilage. They are flexible and elastic, therefore, subject to changes under the action of external loads. After 20 years, the cartilage is replaced by bone. Consequently, to remove hunched back and shoulders of adults more difficult.
To talk about the exercises used to get rid of stoop, proposed to study the types of posture:
- Slouching (round) spin – characterized by excessive convexity of the thoracic kyphosis (physiological curve of the spine posteriorly);
- Flat back – flattening of the thoracic kyphosis;
- Flat-concave back – smoothing of the thoracic kyphosis and increased lumbar lordosis;
- Krugovorota back – straightening of the lumbar lordosis and increased thoracic kyphosis.
To determine the correctness of posture there is a simple test that you can perform at home:
- Stand back near the wall;
- Bring to a vertical surface shoulders, the bulge of the back, buttocks
- Position the chin horizontally;
- hold your position and stand back from the wall;
- In this position, walk around the room for some time.
If you repeat the test to determine level spins every day, subconsciously formed a setting on how to keep the axis of the body correctly.
Hunched back accompanied by excessive bending of the thoracic spine. Usually when it is observed a straightening of the lumbar lordosis. In this simple state of charging or fortifying exercises will not help because there is an imbalance between the muscles of the abdomen and back. To get rid of pathology doctors prescribe special exercises aimed at the gradual recovery of muscles in a state of hypertonicity.
The consequences of hunched back threat to human health. In the initial stages of spinal curvature is felt only slight discomfort in the shoulders and back. Over time, the pathology progresses. In this situation, it is possible to observe the occurrence of secondary diseases:
- Scoliosis of the spine – curvature in the lateral plane;
- Asymmetric shoulder;
- Entrapment of the nerve root due to degenerative disc disease;
- Acute or chronic lower back pain, chest;
- Increased frequency of breathing and blood circulation
- Deformationchest and expansion of the intercostal spaces;
- Increased blood pressure
- Loss of sensation of the skin of the upper and lower limbs.
The List of consequences could be continued, but readers should understand only the basic essence of their formation.
The fact that from the spinal cord through the spine out of the nerve trunks that Innervate all internal organs. If curvature of spine is pinching the nerves and heightened impulses to the body, which is driven by the inflamed nerve. To prevent the consequences slouching, should start treating the disease at an early stage.
The detection of the initial stages of the curve of the back when it is impossible to see a doctor, we recommend you to do home exercises daily. Perhaps it does not cure the stoop, but will prevent progression of the disease. Later you will be able to go to the doctor, so he appointed the right exercises.
To Fight the stooping exercises is quite simple, but it requires discipline. Need to perform daily exercises to expect a positive effect of treatment.
Quality care round-shouldered backs and shoulders of the asymmetry lasts for at least 3 months. Tightening the use of physical therapy for correction of deformity of posture should not be. Over time can develop serious consequence of the scoliosis, which was cured by gymnastics for adults will be difficult.
For the treatment of pathology offer the following range of strengthening exercises that are recommended by leading rehabilitation centers of Russia.
- the first Exercise.
You Must determine the correct position. For these purposes, stand near the wall and straighten the back. Remember the orientation. Test every day for 10 days to subconsciously formed the reflex of correct posture.
- the second Exercise.
Stand at a distance of 1 step from the wall. Lean on her hands. Take a deep breath, bend forward. Most arch you back. On the exhale slowly return to the starting position.
- the third Exercise.
Stand at a distance of one meter from the wall. Turn around to face her. Rest on a vertical surface with your hands. On the inhale bend torso forward and try to touch the chest wall. Do not move the feet during exercise. On the exhale return to the starting position. The number of repetitions is 8 to 10.
- the Fourth exercise.
Lie on your stomach. Place your arms along the body. On the inhale lift back up. Do waving his hands through the sides and rest against the chair back (it must be pre-set before itself). The objective of the procedure is to strengthen the muscles of the back, so the maximum load should be aimed at the lower back. The number of repetitions is 10 to 15 times.
- Fifth exercise.
On his knees sit on heels. Pull socks forward. Place your hands behind your head. On the inhale, rise up from your heels and raise straight arms to the sides, palms up. Most serve the pelvis forward arching the back. On the exhale return to the starting position. Do the exercise for 10-15 times.
- Sixth exercise.
To perform procedures that require a gymnastic stick. For replacement can be used any similar thing. Stand straight and spread your feet shoulder-width apart. Hold the stick in the lowered hands. Lean forward but keep your back straight. Lock position for 5 seconds and return to start position. Take a new breath and straighten his shoulders. The number of repetitions is 5.
- Seventh exercise.
get on your hands and knees and put your weight on straight arms. Most rotten back on the inhale, and return to the starting position. Do 6-8 repetitions;
- Eighth exercise.
Position yourself a step away from the back of the chair, exhibited in front of him. On the inhale bend forward, but his hands do not bend. Try to take your head back. Most rotten lower back. At a certain training level should perform this exercise with a repetition rate of about 10-12 times for one procedure.
- the Ninth exercise.
Allows you to define the maximum load that can be applied when performing exercises. Take gymnastic stick and put it on the blades through the top. On the inhale turn left, exhale back. Follow the turn to the other side. Return to the starting position. The number of repetitions and 5-6.
Obviously, the slouch is a dangerous disease, which without treatment will lead to serious complications. To treat it for a long time and regularly.