Complex exercise (gymnastics) from the shortness of the back. Clinic Boberov

Lack - an unpleasant and ugly disease of the spine. Causes of the curvature of posture can lie in hereditary signs or purchased by a person during life. To correct the stuff or avoid it, you need to perform the exercise complex

Nowadays, the landscape of the posture occurs at all. They suffer from this not too aesthetic disease and children, and adolescents, and the elderly people, regardless of gender. In addition, the stuff not only spoils the figure, but also harms the whole body. It can affect the work of digestive, respiratory and cardiovascular Systems.

Unnatural bends of the top department of the spine (stiffness, kyphosis) can be both acquired and hereditary manifestations. The heavy form of slope is humpback. Lack can occur as a consequence after traumatic damage to the spine, back muscles, or other elements of the musculoskeletal system.

If the stuff has not yet developed or appeared, but did not become familiar to posture, then it will affect the pains in the back, neck, shoulders, lower back. These are the first alarms, then it's time to do prevention.

Gymnastics when curvatched the thoracic spine - a fairly simple and public exercise complex. First of all, it is aimed at strengthening and stretching the muscles of the back, as well as stretching the muscles of the sternum and the front of the shoulders. This complex will be interesting not only to people with sedentary work, but also to everyone who has no regular physical exertion.

The causes of the occurrence of narrowness

Because of what the stuff and other curvatures of posture in people of different ages arise? There are a lot of reasons, and they can even be classified. Often, many disease factors so closely intersect, which can be simultaneously attributed to several points. As we have already said, kyphosis (stuff) can be acquired or congenital, but the causes of its occurrence of both external and internal.

Internal factors:

  • as a consequence of diseases (rickets, tuberculosis of one or several vertebrates);
  • Compression fractures of single or multiple vertebrae with a decrease in their heights on the front wall, which causes the stuff (often occurs in case of osteoporosis);
  • Acquired or congenital hearing disorders or vision, which make people make uncomfortable postures to better see or hear;
  • Acquired or congenital different length of man's legs, which is why there is a constant skeleton.

External factors:

  • a sedentary, low-effective lifestyle and working conditions under which the back muscles do not receive sufficient load, gradually weaken and lose the ability to keep the body in the correct position;
  • specifics of work requiring a permanent tilt of the head forward or lobby (for example, when working on a microscope, etc.);
  • incorrect and defective nutrition;
  • defective for the body sleep (especially in adolescence);
  • Permanent misuse of body poses with a dream, seat at the table, standing;
  • Adverse ecological background.

Congenital reasons :

  • As mentioned above, congenital hearing disorders, view, different length limbs;
  • pathology of the intrauterine development of the child and, as a result, the underdevelopment of the vertebral discs;
  • anomalous development of the front sections of the vertebral disks, observed in several generations;

Acquired reasons:

  • Diseases like: Rahita, tuberculosis of one or more vertebrates, flat-refining, etc.;
  • As a result of spinal diseases (scoliosis, osteochondrosis, radiculitis, neuralgia, etc.)
  • traumatic damage to the spine or soft tissue of the back;
  • The consequences of surgical interventions, damaging the integrity of the muscles of the back or the upper abdominal press, which leads to their atrophy and inability to perform their functions.

Special case of the slope is the disease of Sheerman-Mau, when the spinal curvature is observed in adolescence (from 14 to 16 years).

As we see, the reasons for the development of the disease is more than enough. Of course, congenital hereditary signs to correct gymnastics can hardly succeed, but to strengthen the muscles and get rid of unpleasant chronic pains quite real. In this case, all therapy and the exercise complex itself must be coordinated with the attending physician.

The exercise complex we offer will be more useful to people who lack exercise and forced to work in statically inconvenient poses. First of all, he aims to strengthen the muscles of the back and the abdominal press, which can support a normal posture or correct it with the already beginning dystrophic changes.

Daily Charging Against Sutility

Lack, if it is not the consequence of severe diseases of the spine, it is easy enough to fix it, but you should not think that the couples of weeks are enough for you. For full correction of existing pathologies, it is necessary from two months to six months, depending on the degree of curvature and characteristics of the body.

The set of exercises for the posture correction is quite simple, it is desirable to turn it into a habit and engaged daily as morning gymnastics. It should be remembered that the longer you delay the classes, the more reflected on the spine and the muscles of pathological changes and the more difficult it will be fixed. If you do not engage in the treatment of your back, then the slope can grow into such unpleasant diseases as kyphosis, scoliosis, kifoscolyosis, etc., and they are already quite difficult to cure, especially with a mature person.

Complex of exercise:

Exercise number 1.

Stant your back to the wall. Return it one step away. Then bend your hands behind your head and go around them and back on the wall. Make a slow breath and pull forward, try to get used in your back as much as possible. Inhaling the air, slowly return to the previous position. The purpose of the exercise stretch the muscular corset of the back. This exercise must be performed slowly 5-10 times. You can start with the minimum number of repetitions, gradually increasing it.

Exercise number 2.

Become a face to the wall, approximately at the distance of the step from it. Go on it with your hands (watch your hands you keep right in front of yourself). Take a breath and push forward to the wall, trying to touch it with a chest. When performing the exercise, the legs should remain in the same place, and the main inflection of the torso will be located in the location. Then slowly breathing the air, return to the previous state. This exercise is also made 5-10 times at a slow pace, gradually increasing their number.

Exercise number 3.

We lie down on the stomach. Put the chair in front of you. Hands place along the body. Making a slow breath, we try to raise the top of the body as much as possible. Hands pass through the sides and capture the legs of the chair, for fixing the received position. Then make a slow exhalation, returning to the previous position. The purpose of this exercise to consolidate the muscles of the back, so you must feel when it is fulfilled that it works exactly the spinal corset. At first, it is possible to help your hands, but over time the exercise must be carried out without hands, since the load should be experienced. Exercise is done in slow rhythm 5-10 times.

Exercise number 4.

Become on your knees, then sit down on your heels. Socks should be stretched. Hands raised behind your head. We make a deep breath and raise your body from the heels, while we breed your hands on the sides, keeping the palm up, and be flexing forward (performing an exercise you need to try as much as possible a pelvis forward and get back). Then make a slow exhalation, returning to the previous position. We repeat the lifts are 10-20 times.

Exercise number 5.

To perform the next exercise, you need a gymnastic stick, but any other existing in the farm will suit. Start right. Feet put on the width of the shoulders. Wand clamp in lowered hands in front of the body. Making a deep breath, leaning forward and pulling his hands forward with a pinned stick. At this stage, keep your back straight and stretch forward. Next, we make a slow exhalation, relax the muscles, bend your back, lowering your hands down. Then again make a new breath, align your back, stretch your hands forward. After returning to its original position, slowly exhausted and lowering hands with a stick down. We repeat the exercise 5-10 times.

Exercise number 6.

Run on all fours. Make sure that the hands are straight. By producing a deep breath, at the same time raise the right leg and the left hand as much as possible. Slowly exhale, returning to the previous position. Then we replace your hand and leg. Perform an exercise 8-12 times alternately.

Exercise number 7.

Become right at the distance of the hemisphere near the chair. We rest on the back smooth hands. We make a deep breath, slightly feed the body ahead, and tilted the head back, with the most deficing the back. Then performing a slow exhalation, return to its original position. Perform an exercise 10-15 times. When the back muscles are somewhat fixed (after a certain period of time), the exercise can be performed in a steady pace, the back muscle spring.

Exercise number 8.

Start right. Feet put on the width of the shoulders. Press the gymnastic stick with your hands behind your back, so that it concerns the upper points of the blades. We make a deep breath, turn the body to the left. Then slowly exhausted, returned to the initial position. Then repeat too, but in the other way. We repeat the exercise 6-8 times in each direction at a slow pace. Over time, the pace of execution can be gradually increased.

This very simple set of exercises will not only help you correct the curvature of posture, but will be useful to everyone who worries about their health. Strengthening and developing back muscles, you not only support the spine in excellent form, but also warn the development of very unpleasant diseases. Author: K.M.N., Academician Ramtn M.A. Bobr

Lack is one of the most common problems of the twenty-first century. A sedentary lifestyle and bad habits are adversely affect not only on the beauty of the back, but also on the health of the entire musculoskeletal system as a whole. To prevent the curvature of the spine in the future - it is necessary to overcome the bad habit to hurry the back, and it will help it to make an orthopedic posture corrector, as well as a complex of special exercises, which will be discussed in our article.

The muscular corset of the back includes a special diamond muscle, which has a tendency to weaken. If it is not to train and keep it tone - over time it can provoke a stuff. In other words, it is a rhombid muscle that provides a beautiful and even posture, and if this part of the back is weakened - disruption of the anatomical position of the spinal column appears. Correct this situation will help an orthopedic corset for posture correction, as well as the fulfillment of a complex of exercises to strengthen muscle frame backs - Andrey Beloveshkin, Candidate of Medical Sciences, anesthesiologist-resuscitation doctor.

Causes of back shortness in children

Why does the stuff appear and how to deal with it? - A common question that worries many people who have already managed to encounter this problem. The reasons for the backs of the back in children and in adults are somewhat returned. At an early age, when the child's body begins to form, and the skeletal system is actively growing and develops - parents are very important to ensure that the child always keeps the back smooth in the process. This is especially true of school-age children, since frequent stay at the desk in one position can provoke anatomical violations of the spine and entail the development of scoliosis. It is also very important to take care of the bed of the child. It is desirable that together the usual pillow and mattress be used special orthopedic products that will provide excellent prophylaxis of scoliosis.

The cause of the clues in children is often becoming insufficient parental control over the child to keep the back smooth during study, as well as the lack of physical activity that helps strengthen the muscles. Another weighty destructive factor is an incorrectly organized bed (too hard, or, on the contrary, too soft). Genetic predisposition and congenital problems with the backs are a special risk group, where the treatment of shortness of narrowness and diseases of the spine must be made individually under the supervision of the doctor. In any case, the first thing that needs to be done in the presence of a shortness of a short thing is to buy a children's posture corrector. He will help keep the back even even when the parents are not near, and it will form a proper habit of keeping the back in the right anatomical position at the level of muscle memory. This is a wonderful prophylaxation of scoliosis, which is very often manifested by schoolchildren.

Causes of the backs of the back in adults

If a skeletal system of man has already managed to complete its complete formation This does not mean that now scoliosis does not threaten you. Under the influence of special factors, your spine can be a pathological trend, the consequence of which will not only be spoiled and ugly posture, but also scoliosis, to treat which is much longer and harder. For the reasons why the spin in an adult becomes a sump, the following are:

  • Work associated with lifting weights. This refers to the profession of the working category (movers, couriers, etc.). Due to the constant physical exertion, the back muscles are constantly damaged that the formation of incorrect posture and, as a result, scoliosis is involved. To avoid problems with the back - during the lifting of goods, it is necessary to wear a bandage, which removes the load from the spinal column and evenly distributes it;
  • Sitting office work in the wrong hungry position. Work in the office, when you are 8-12 hours in the same position at the computer, and even in a foot pose on foot, negatively affects your spine. Try to always keep your back smooth and from time to time to take breaks for a small workout. It is also recommended to wear a posture corrector for adults, which will always support the muscle tone of your back and give your posture beauty and grace;
  • Pregnancy . Due to the displacement of the center of gravity during pregnancy, the anatomical position of the spine can break. This can lead to scoliosis. To prevent this - you need to wear a bandage for pregnant women;
  • Incorrect . Too hard or soft sleeping place provokes an improper position of the spinal column. This contributes not only to the slope, but also a number of other problems of the cervical, lumbar and breast-purpose spine;
  • Wearing a backpack / portfolio on one shoulder. If you wear a backpack or a portfolio on one shoulder - it is not surprising that you encountered a problem of shortness. To wear similar bags is needed on two straps so as not to provoke scoliosis, as well as be sure to wear posture corrector.

How to fix the stuff in 14 days?

If you seriously approach the issue of fixing the slope and strictly follow all the recommendations - you can get rid of this problem within two weeks. The first thing you need to do is buy a posture corrector who will create support for your back and will become excellent scoliosis prevention. Every day you need to perform a four-minute set of exercises aimed at strengthening the muscles of the back and the correction of posture.

If in addition to the shortness of you, the painful sensations in the back or neck are bothering you, which are not retreating for a long time - it is necessary to contact a traumatologist at the doctor to diagnose your back and establish the presence of diseases that provoke discomfort in the back.

Complex exercise against narrowness

The complex of physical exercises for the back help to strengthen the spine muscles, and also establishes blood circulation in soft tissues. This is an excellent way to correct the wrong position of the shoulder. However, remember that no complex is able to give a significant effect from the first time. Perform these exercises is necessary every day for fourteen days. Only, in this case, you can achieve improved situation and get rid of narrowness.


One of the most simple and efficient exercises, to fulfill which neither an auxiliary inventory or a large space will be required. With this exercise, you can stretch your back muscles and strengthen the muscular corset.

It is necessary to get up on all fours so that the knees are straight under the hip joint, and the hands under the shoulders. Next, you should lower my head, trying to get the chin to the chest, with what the back should be in the most rounded position. Then threw the top to the back to the spine in this position as much as possible. Ideally, this exercise must be repeated up to fifty times, and preferably in the morning after sleep, as well as right before bedtime to remove the muscle tension.


Excellent exercise for office employees, as it strengthens the top of the back. It is necessary to become back to the wall at a distance of no more than one step and rely on her back. Hands must be bent in the elbows and put them on the neck zone so that they, like a back, rested in the wall. Next, on the breath, it is necessary to get used to the maximum forward so that the hands still rest in the wall, and then in exhale return to its original position. This exercise is recommended to slowly perform eight times.

"Prohibition of the back"

Stand on your knees, lower the hip joint on your feet, pull out your socks, put your hands behind your head. Start slowly climbing the heels, spreading your hands, beyond the top of the top zone of the back to maximize the upper zone (in this position the pelvis must be supplied). Next, go back to the original position and slowly repeat this exercise until fifteen times.

«WY. »

As in the exercise "Arc" - it is necessary to stand back to the wall so that the legs are at a distance of 10 cm from the plinth. The knees should be relaxed and located in light bending. Buttocks, head and spine rest in the wall. Next, it is necessary to raise your hands above your head and bend them in the elbows so that the letter "w" visually formed. In this position, it is necessary to stay for three seconds, and then straighten the elbows and raise your hands again, visually forming the letter "Y". Shoulders should not touch the ears. It is necessary to repeat this exercise ten times three approaches.

"Door stretch"

Stand in the doorway and lift one hand parallel to the floor. Bend it in the elbow so that your fingers look at the ceiling. Next, place your hand on the door jamb and slowly lean towards the raised hand, pressing ten seconds to the jamb. The more you need to do with the other hand 2-3 approaches. This will help remove the stress in the back and stretches the muscular tone.

Where to buy posture corrector in Ukraine?

If you want to efficiently get rid of the slope - some exercises will be little. It is necessary to buy an Orthopedic Corrector of the posture, which will be support for you and will help to form the right feelings in the back. You can buy a posture corrector in the network of medical equipment orthosalone at affordable and acceptable prices. We provide customers with high-quality goods in a wide range. You can also order posture corrector on the website of the Orthodox online store. Buying similar products is necessary only in specialized stores, where sellers will be able to provide you with a competent professional advice and help you choose and buy a posture corrector, which will be most effective for you.

Slouch As a manifestation of impaired posture is an excess bend of the thoracic spine

Back. There are the following posts:

  • Normal posture, at which the front surface of the chest performs above the surface of the abdomen;
  • Satisfactory posture or round-concave spin, when the chest is flatter, and the stomach significantly protrudes over the chest;
  • Bad posture ( SUTUGE CAPTER OR ROUND SPIN ) In this case, the head is nominated forward, the breast is awesome, the spin of sutula.
External signs of posture disorders are:
  • Round spin;
  • head, tilted to the right or left;
  • Head nominated forward;
  • lowered shoulders;
  • The belly is filled forward;
  • twisted back chest;
  • protruding blades.

In case of narrowness, man shows the shortening of the breast muscles and the spine stretching. This leads to the fact that the breast muscles pull the shoulders forward, and the muscles of the back, in turn, do not allow the spine to raise and take their physiologically correct position.

Incorrect posture creates many health problems as well, for example, a person with a narrowness can be observed in a spinal column, muscle tension at the top of the back, as well as uncomfortable sensations in the lower back area.

Anatomy of the back

The spine is the main human body support.

The vertebral pillar consists of individual elements - vertebrae. They are total of thirty-three - thirty-four, the latter nine of them are spliced ​​and formed by the crushes and the tailbone. All vertebrae, with the exception of the first and second cervical vertebra, have the same structure.

The vertebral consists of a body aimed forward and arc directed back. Between the vertebrae there are layers of cartilage fabric, which when walking, perform the role of a shock absorber, and also provide the spine flexibility. The following structures distinguish the following structures in the spinal column:

  • vertebrae;
  • Intervertebral discs;
  • articular processes;
  • intervertebral holes;
  • spinal cord;
  • spinal cord roots;
  • Muscles.
The spine performs the following functions:
  • Supports the body in a vertical position;
  • protects the spinal cord;
  • Fixes his head;
  • Takes part in the movement of the body and head.
There are the following spinal column departments:
  • cervical
  • chest department;
  • Lumbar department;
  • sacral department;
  • Copchiki department.
Name department Description
Cervical Consists of seven vertebrae. The vertebrae in this department is shorter than in others. It is the most mobile spine.
Chest department Consists of twelve vertebrae. The body of the vertebrae of larger sizes, there are articular ribmers for connecting to ribs.
Lumbar department Consists of five vertebrae. Bodies of vertebrae of large sizes. It is the most massive vertebral pillar department, as it carries all the severity.
Sleepy It consists of five vertebrae that spat and form the sacrons. Cresan has a triangular shape
Copchiki department It consists of four - five vertebrae, which fuse form the tailbone.

Features of the spine in children

The newborn is born with a direct vertebral post without bends. Starting from the second - the third month of life, when the child begins to keep the head independently, the first physiological bending is formed - cervical lordosis. Then at six - seven months, when the child begins to sit, the second bending is formed - chest kyphosis. When a child begins to walk, ten - twelve months, a lumbar lumbays is formed. To seven years, the child is finally forming all the physiological bends of the spine. It is the bends that form a man's posture.

Back muscles

The spine of man is in a vertical position due to his muscles around him, which, in turn, form the so-called muscular corset. To form a correct posture, the uniform development of muscle data is very important. This can be achieved only with the help of an adequate distribution of muscle traction. There are two muscle groups of the back:

  • superficial muscles;
  • Deep muscles.

Surface muscles of the back

Name muscle Function
Trapezoidal muscle Lifts and lowers the shovel, rotates and leads it to the spine. Responsible for turning the head.
Shorty muscle back Carries out his shoulder to the torso.
Rhombid muscle It consists of large and small diamond muscles. Large is involved in the partial raising of the blade and bring it to the middle line. Small puts the blade to the spine to the middle and up.
Muscle rapid Lifts a shovel and leads it to the spine.
Rear upper muscle Extension of the ribs, expands the chest at the act of breathing.
Rear lower muscle Lower the rib, and also expands the chest at the act of breathing.
Belt muscle head With one-sided reduction turns and tilts his head aside ( Right or left ). With double-sided reduction, the cervical spinal column is extension, and also participates in the head slope back.
Belt muscle neck With one-sided reduction, it carries out a rotation of the cervical vertebral post aside ( Right or left ). With double-sided reduction turns his head and neck to the side.

Deep muscles of the back

Name muscle Function
Muscle straightening spine With one-sided reduction bends the vertebral post aside ( Right or left ). With double-sided reduction, the spine extensions and maintains the torso in a vertical position.
Transverse-oest muscle Extension and rotates the spine, and also tilts him aside ( Right or left ).
Inter-silent muscles Take part in the extension of the spine.
Interprem muscles Participate in the slope of the spine to the parties.

Why does posture change in children?

There are the following reasons leading to the development of shortness of the child:
  • passive lifestyle;
  • rapid growth of the child;
  • psychological factor;
  • scoliosis.
Cause Mechanism for the development of narrowness
Passive lifestyle Currently, children from an early age begin to spend more time in a sitting position, for example, sitting at the table in front of a computer or at school at the desk. A sedentary lifestyle leads to the fact that the muscles of the back weaken, and the child has a stuff.
Fast child growth The rapid growth of the child can lead to the fact that the spine is drawn up, and the back muscles do not have time to stretch out after the growing spine. As a result, the muscles cease to keep his back, so the child begins to slouch ( muscles lack strength ).
Psychological factor In an early, as well as adolescence, the causes of clutter can be psychological problems. So, for example, the desire to be inconspicuous, the complexity, the fear of communicating with peers may lead to the fact that the child will begin to unlock unconsciously. In psychology, the slope is considered a protective embryonic pose, that is, a subconsciously child is trying to go into a state of security, security and tranquility. Also, the violation of the posture in adolescents may arise due to the existing high-growth complex or, for example, in girls because of the desire to hide the chest fast-growing in the puberty period.
Scoliosis One of the early signs of scoliosis may be a stuff. For the early detection of this disease, it is very important that the parents, noticing the child's change in the child, reduced him to the orthopedist trauma.
Syndrome hypermobility joints This disease is inherited and is characterized by increased flexibility of the joints and the spinal column. From an early age, children have a decrease in muscle function, which leads to the fact that they do not cope with the maintenance of the spine in the physiologically correct position, which subsequently leads to the development of a disorder of posture.

  In rare cases, the cause of narrowness can be:

  • congenital kyphosis ( Anomalies of intrauterine development );
  • Rachitic kyphosis ( Due to Rakhita );
  • Post travematic kyphosis ( spinal column injuries in breast or lumbar department );
  • paralytic kyphosis ( Due to children's cerebral paralysis or infectious diseases, such as poliomyelitis ).

It should be noted that the long-lasting stuff can lead to the fact that the spine will begin to go out to begun more and more, which can subsequently cause the structural changes in the vertebrae, and as a result, a hobbiness can develop in a more mature age.

That is why it is very important when I detect the first signs of the posture of the posture immediately seek help to a doctor and timely start prescribed treatment.

Why does posture change in adults?

In most cases, the posture is formed in childhood. However, in some cases, the posture disorder may be observed at a later age. There are the following reasons leading to the development of narrowness in adults:

  • passive lifestyle;
  • Muscular imbalance;
  • psychological factor;
  • Spinal disease.
The cause of narrowness Description
Passive lifestyle Currently, many professions imply an office lifestyle. Conducting a large amount of time in a sitting position, the muscles of the back weaken, which subsequently leads to a violation of the posture and the development of narrowness.
Muscular imbalance In adults, the weakness of the muscles of the back often leads to the slouch and the development of breast muscles. An irregular load in the gym can cause the development of this syndrome. For example, excessive passion for breast exercises can subsequently lead to the fact that stronger breast muscles will begin to pull the shoulders forward, which will lead to the development of the slouch or will aggravate the existing wrong posture.
Psychological factor As a rule, the stuff is observed in people who have a lot of worries. Also, this syndrome can be observed in people with a complex of high growth, in which a person is unconsciously slouching, trying to become lower than the growth.
Diseases of the spine In more mature age (After fifty years old )Violation of posture can develop due to diseases of the spine as:
  • Spondylosis ( It is characterized by the formation of bone growths on the body of the vertebrae );
  • osteochondrosis ( Dystrophic changes in intervertebral disks );
  • Osteoporosis ( characterized by a decrease in bone density ).

What is the difference between the mound from kyphosis?

There are two types of posture disorders:

Scoliosis is the curvature of the spine

Right or left.

Kyphosis is an excess bending of the thoracic or sacacon spine back. In most cases, breast kyphosis is found.

The stuff is a clinical sign of the kyphosis of the thoracic department. A person has an omission and evasion of shoulders forward. At the same time, there is also a slope of the upper part of the body forward.

The absence of timely treatment of disturbed posture can subsequently lead to the development of gibbitness ( pronounced kyphosis looks like hump ). Kyphosis can be:

  • congenital;
  • purchased.
Kyphosis can lead:
  • Degenerative changes of the spine ( For example, intervertebral hernia, arthrosis of intervertebral joints );
  • burdened heredity;
  • deformation of the vertebrae and intervertebral discs;
  • spinal injuries;
  • the weakness of the spinal muscles;
  • Some system diseases ( rheumatoid arthritis, osteoporosis, poliomyelitis ).
There are the following types of KIFOS:
  • congenital (Violation of the intrauterine development of the fetus );
  • hereditary (Transferred by inheritance by dominant type );
  • physiological (With the normal development of the child at six - seven months, physiological bending of the spine, chest kyphosis is formed );
  • rachitic (develops in children of patients with rickets );
  • Compression (Compression fracture of the vertebrae of the thoracic );
  • mobile (Forms due to the weakness of spinal muscles );
  • youthful (SHEYERMANA-MAU disease, in which a wedge-shaped deformation of the vertebrae bodies in the thoracic spine );
  • senile (Age degenerative-dystrophic changes in vertebrals and intervertebral disks );
  • total (Kyphosis of the entire spine in the form of an arc );
  • tuberculosis (Deformation and destruction of the vertebrae due to tuberculosis spondylitis ).

Symptoms of kyphosis are due to disruption of biomechanics. In the initial stage of chest kyphosis, as a rule, it is manifested by stuff. Subsequently, the wrong distribution of load vectors leads to the appearance of pain in humans. With pronounced kyphosis, there is a violation of the functions of the internal organs, and in the case of compression of the spinal cord roots, weakness is developing in the legs and a sensitivity disorder.

The treatment of kyphosis depends on the cause and degree of spinal deformation.

If we are talking about posture deformation, so to speak, postural ( Functional ) Kyphos, manifested by the lad, then usually enough moderate physical exercises to strengthen the muscular corset. With kyphosis associated with degenerative changes or systemic diseases, therapy should be aimed at treating the main pathology.

Conservative treatment of KIFOS, as a rule, effectively, but it should be carried out in the complex and include physiotherapy, manual therapy, massage, as well as therapeutic physical culture. If conservative treatment with pronounced kyphosis with a violation of the functions of the internal organs or compression of the spinal cord of the result is not allowed, then there may be operational intervention.

Is it possible to get rid of the slope at home?

Before starting the adjustment of the existing slope, it is paramount to assess the state of the spine. This procedure may produce independently at home. In order to independently assess the state of the spine at home required:

  • Stand back to the wall.
  • The feet put together, heels, the crushes and the chest department of the spine should touch the angle.
  • Then you should cover your palm between the wall and the lower back. Normally, the palm should be freely placed in physiologically available space. However, in the event of a posture disturbance, the lumbar lordosis may disappear, and the palm either will not pass completely, or only its fingers will be placed.
  • Next, it is necessary to estimate the condition of the breast of the spine, and how much the blades are lagging behind ( If they are lagging behind, it indicates a disorder of posture ).
  • At the end, it is estimated, in which position is the back of the head, whether it is pressed against the wall. If breast lad is greatly expressed, the head can be very shifted forward.

Also, the violation of the posture can be determined in another way. To implement it, there will be additional help of another person. The test person should be stood before the mirror sideways in its usual position ( don't try to stand smoothly ). The assistant must take in the hands of the chalk and on the mirror to begin to mark the following reference points - ankle, knee joint, hip joint, lean joint, elbow joint, shoulder joint, as well as the ear of the ear.

Normally, in humans, all data reference points must be on one vertical line.

If a person has any congenital pathology or acquired spinal injuries, the stuff is developing in most cases due to an imbalance in the development of breast muscles and the upper back region. At home, irregular posture is possible to adjust with:

  • performing gymnastics;
  • Selection of proper furniture.

Gymnastics is the main method of treating the slope, with which you can effectively reduce or eliminate excessive breast bending of the spinal column, as well as return the blades to the correct position. To correct posture with physical exercises it will be necessary:

  • strengthen the muscles of the middle of the back;
  • stretch the chest muscles;
  • Strengthen the muscles supporting the blade ( For example, trapezoidal, diamond muscles );
  • Strengthen the bridge muscles.

An important role in the formation of the right posture plays furniture, as well as devices that a person every day. So, for example, a computer chair in which many people in the modern world conducts most of the time must be comfortable, and also to be at a certain height from the desktop. When buying furniture or various devices, special attention should be paid to choosing:

  • computer armchair;
  • table;
  • monitor;
  • Mattress.
Furniture or device Description
Computer chair It is recommended to purchase chairs with headrest and armrests. You should also pay attention to the fact that the back of the chair is not excessively concave, since it subsequently can only aggravate the manifestation of the slope. It should be noted that in the chair you need to sit, leaning back, the head should be on the head restraint ( In order for the muscles of the neck and shoulder belt in constant voltage ). The chair should be supplied so that the armrests are on the same level with the surface of the table ( Elbows during operation must lie on armrests ).
Table It should be purchased in accordance with the chair, as already mentioned above, the surface of the table should correspond to the level of armrests of the computer chair.
Monitor The monitor screen must be in the center of the table at the eye level. If it is located below, the person will be forced to tilt his head, which will lead to the aggravation of the slope. If the monitor is set up above the level of the eye, then the person will need to sit with the head-back head, which will lead to the constant stress of the muscles of the neck and the shoulder belt.
Mattress It should be sleep on a dense and smooth mattress, from soft or sold will need to get rid of. If possible, it is recommended to purchase an orthopedic mattress.

Exercises to correct posture

Proper posture performs not only aesthetic role, but also has a big impact on the location, development and operation of various organs. Pathological change in posture can lead to a violation of the functioning of bone, muscular, respiratory and other organism systems.

Children from an early age should be trained correctly sit and walk, since negatively developed habits over time becomes harder to adjust.

The main role in the development of the correct posture is played by such factors as self-education, as well as conducting regular physical exertion.

Adjust posture during shortness effectively ( in 90% of cases ) It helps the regular conduct of therapeutic gymnastics.

It should be noted that if the cause of the slope is any disease of the spine and joints, before the start of physical classes, it is paramount to consult with the doctor to determine the presence of contraindications, since in some cases only after a number of studies can be made up a set of exercises for effective medical gymnastics.

The timely beginning of the treatment of improper posture leads to a faster correction. Thus, for example, in eighteen years, the correction of the slope may die from six months to a year, and at the age of thirty years it may already be needed from a year to three years. After forty years, it becomes almost impossible to correct the wrong post.

Below is a complex of exercises from the slope, which, in the absence of a person, contraindications can be performed independently at home. In the first months, this complex is recommended to perform daily, and then the number of classes can be reduced by performing them every other day.

Complex of exercises during shortness

Exercise number Description Picture
№1 It is necessary to prepare a long towel ( fold it in length ) or belt. In position, it is necessary to take a towel for both ends a little wider width of the shoulders, the hands should be kept in front of you. Start gradually spending hands behind the back and detain them for a while at the back and then slowly return backwards. The elbows should be in the smooth position, and the shoulders are omitted.
№2. With a sigh, you need to open, pulling your hands in parallel with the floor in the literal form back. In this position, the blade should be laid. Then, with exhale, hand should be given forward, cross them ( make the so-called scissors ).
Number 3 Hands should be raised upstairs in the literal position above the head. On the breath you need to start performing the movements of the shoulders and the blades up, trying to get the shoulders to the ears. On the exhalation, lower the shoulders and the blades down, the hands are slightly bended in the elbow joint.
№4 It is necessary to lie on the stomach, the hands began to start behind the back, chanting the palm in the castle or leaving them in a free form. The pelvis should be pressed to the floor, and the legs are connected together. The head should be turned and lie on the right ear. In the breath, it is necessary to lift the top of the back, the hands at the same time stretch back, linger at five to ten seconds and go down to the exhale, turning the head already on the left ear.
№5 It is necessary to get up and put legs on the side, wider shoulders. The chest at the same time to straighten ( imagine that stand in front of an imaginary wall ), And your hands straighten in the elbows and dilute on the parties. On the exhalation, the right brush begins to slowly slide along the right leg, the torso leans to the right. The left hand goes upstairs at the same time, the look when the slope is directed down. In the breath, slowly climb upstairs, at home. Repeat the same thing on the left side.
№6 It is necessary to lie on the stomach, pull the hands forward, connecting the palms together, the feet should also be kept together. At the breath at the same time raise his hands and foots up. Laid in this position for a few seconds, then in exhale slowly drop down.
№7 It is necessary to lie on the stomach, the hands bend in the elbows, put the palms to the chest. In the breath start smoothly raising the chest, pulling up and flexing in the lower back area. The hands are straightened at the same time, the shoulders are lowered down, without pushing the neck muscles. Lay in this position for five seconds, then in exhalation you should slow down.
№8 Go to the wall, put it together at a distance of one step from the wall. Palm should be pulled forward, resting in the wall to start leaning, opening the shoulders, pull the back, flexing slightly in the lumbar department. Gradually bring this slope to a horizontal position. Calculate up to twenty and then return to its original position.
№9 It is necessary to get on the rug on all fours, turning attention to the fact that the knees are under the hip joints, and the hands of the hands under the shoulders. On the exhalation, you should argue your back out, lower my head down. Then, on the breath, the head rises upstairs, and the back is strung in the lumbar department.
№10 It is necessary to lie on the back, pull the hands along the body, bend the legs in the knees, the feet fix on the floor. At inhalation, it is necessary to raise the pelvis up, fix this position for a few seconds. In exhalation, it is necessary to slowly return to its original position.

At the end of the exercise, the muscles of the back is recommended to relax. To do this, it is necessary to sit with buttocks on the heels, put your hands on the floor in front of yourself, omit the head on the palm. It should be breathing at the same time. When conducting therapeutic gymnastics, the following recommendations should be followed:

  • The duration of one classes should be at least thirty-forty minutes, a maximum of an hour - one and a half.
  • Each exercise is recommended to repeat from six to ten times.
  • In the preparation of the exercise complex, it is necessary to pay special attention to strengthening the muscles of the middle of the back, as they are responsible for maintaining the right posture.
  • During the gymnastics, the exercises aimed at strengthening the jagged muscles should be included ( It has been established that the reinforced jagged muscles help in maintaining the right posture. ).
  • When the muscles of the neck and the lower back are in an increased muscle tone, therefore, when drawing up a complex of classes, it is necessary to consider exercises for the relaxation of these areas of the body.
  • During the gymnastics, it is strictly not recommended to do exercises aimed at strengthening the breast muscles ( they can only stretch ), Since the strong breast muscles later begin to pull the shoulders forward, which can lead to the aggravation of the bend of the thoracic spine.
  • During classes, it is not recommended to use a barbell or dumbbells with a severity of more than five kilograms for men and more than three kilograms for women.

Will the corset help to eliminate narrowness?

In the period of active growth in children and adolescents there is a deformation of the development of a shoulder belt and, as a result, a violation of posture. Doctors recommend not tightening the integrated therapy. Usually it begins with five to ten years, when already noticeable curvature, and, most importantly, it progresses. In this case, as part of a comprehensive uncompetitive treatment, the child is recommended to wear a corset for the spine. Also, the wearing of the corset is shown and adults who have a violation of posture in the form of shortness. The corset performs the following therapeutic effects:

  • Corrects dysfunction;
  • restores the physiologically correct position of the shoulder belt;
  • unloads the chest spine;
  • preserves and restores normal muscle tone;
  • eliminates painful sensations in the field of the back;
  • Provides the spine to the right physiological position.

The corset is designed to treat violations of posture, narrowness and curvature of the thoracic spine. It is also effectively used during rehabilitation after the injuries of the spinal column in the chest area.

Corset classification

Classification Views Description
By functional purpose Fixing corsets Fix the affected part of the spinal column in a fixed position ( For example, in injuries ). Prevent the vertebrae offset, and are also effectively used during the rehabilitation period.
Corrigant corsets Help to correct the violation of the spine, for example, during shortness.
According to the degree of rigidity Elastic corsets Used with low-voltage disorders of posture. The corset is made of elastic bandages without harsh inserts, which makes it possible to exclude the development of a sense of discomfort when wearing it. When using the corset, the spine restores its proper physiological position.
Hard corsets These corsets are used with more coarse disorders of posture, as well as in the rehabilitation period after the injuries of the spinal column. In the corsets are sewn tight plates, located in parallel to each other on the sides of the spine. These plates reduce the severity of the deformation of the spinal column during scoliosis, and also correctly distribute the load on the spine.
In terms of fixation Breast-friendly corsets Cars the chest and lumbar spine.
Lumbar-sacral corsets Clamps the lumbar and sacral spinal departments.
Lumbar corsets Cars the lumbar spine.

Application Corset

Corset dress directly on the body or cotton linen. To do this, you need to straighten your back, breed your shoulders and raise your head, while elastic ribbons should be transferred through the shoulders forward, spent through the axillary depressions and fix crosswise on the back. Then it is necessary to adjust the degree of tension of the tension and fix them with a velcro stick on the stomach. The elevator belt itself should also be secured by velcro on the stomach. The degree of fixation and dynamics of tension tape is regulated during the day.

The corset gently locks the top of the spine, straightening the shoulders. A wide corset back is equipped with stiffeners installed in parallel to each other along the spine. It has a comprehensive effect on the whole breast spine.

In this corset, the child can go to school, and an adult is to work, he makes the posture of the right, immeasured under the clothes, and also does not disturb the breath.

If the corset is used correctly, then in about a month it will noticeably strengthen the spine muscles and the emission correction.

Corset is not recommended to apply constantly, as this leads to the fact that the back muscles get used to support from outside and weaken. Subsequently, it can only aggravate the manifestation of the shortness. The use of the corset to eliminate the slope should be combined with other methods of treatment, such as gymnastics, massage or manual therapy. Therefore, if the patient with a violation of posture as a treatment was assigned to perform exercise, as well as the wearing corset, then the corset in this case will need to be worn in the intervals between the exercises.

It should be noted that the corsets should be made of natural fabrics, it is easy to wash, and also sewing individually depending on the size. When using the corset, the following recommendations should be followed:

  • Wearing a corset is needed about six hours a day;
  • When equipping the corset, elastic ribbons should not be overly tightened, as it can disrupt local blood circulation;
  • Before bedtime, the corset must be removed.

How to choose a corset?

Before you purchase a corset, you should first seek help for your doctor. Based on objective data ( For example, inspection, palpation ), as well as the results of instrumental research ( For example, x-ray, computed tomography ) The doctor will select the effective treatment of posture disorders.

Depending on the degree of violation of the posture and from the individual characteristics of the body, the doctor will help choose the optimal corset to correct the spinal changes.

With more gross violations of posture, as a rule, the use of rigid corsets is assigned, with less pronounced changes - elastic. Corset can be purchased as follows:

  • in pharmacies;
  • on special sites;
  • Sew custom.

The sizes of corsets range from the smallest to large. In order to choose a suitable size for itself, it is paramount to measure the amount of breasts ( On the breath, since the chest at that moment expands ) And the waist. When choosing a corset, it is recommended to pay attention to the following:

  • Corset must be made of natural fabrics ( For example, cotton fabric );
  • Hard plates installed in the corset should not cause painful sensations;
  • Purchase therapeutic corset should only be in specialized places ( For example, in a pharmacy, on a specialized site on the Internet );
  • When using the corset should not shy breathing;
  • When wearing a corset, a person may experience light discomfort, but the presence of painful sensations indicates a poorly selected product;
  • When buying a corset, you should pay attention to the quality of elastic straps, lipukes and rigid ribs.

Do you need to contact an orthopedic doctor during shortness?

To the doctor, it is necessary to contact if a person has the following manifestations:
  • With independent visual inspection there is a stuff;
  • The head is inclined to the right or left;
  • the shoulders are omitted or different in height;
  • asymmetry of the blades and triangles of the waist;
  • pronounced curvature of the spine.

When identifying the above symptoms, it is paramount to apply for help from a family doctor. The doctor will examine, will appreciate the degree of violation of the posture and further, if necessary, will send to a specialist - an orthopedic doctor.

The orthopedist doctor on the basis of objective data and research results can individually select optimal treatment. When applying for help to a doctor, the following methods of treatment of shortness can be prescribed:

  • physiotherapy;
  • massage;
  • swimming;
  • manual therapy;
  • use of the corset;
  • medication treatment;
  • surgery.


Gymnastics is the main method of treatment of shortness. A complex of physical exercises can be performed at home on their own or with an instructor in a medical institution. When performing gymnastics, it is very important to correctly pick up a complex of exercises that will be aimed at strengthening the spine muscles and relaxing the muscles of the neck and chest. Inadequate selection of physical exercises can lead to the aggravation of posture disorders.


It is auxiliary method of treating slope and, as a rule, is prescribed in parallel with therapeutic gymnastics. Metal movements should not be rough, but, on the contrary, light and relaxing. This method allows you to improve blood circulation and the outflow of lymphs.


In the treatment of shortness, swimming is not able to completely eliminate the signs of posture disorders, but it helps prevent the progression of pathological changes of the spine. Most often, such styles of swimming styles like breast or kroll can be appointed. Regular swimming classes effectively allow to relax the muscles of the chest and abdomen and pump the dorsal.

Manual therapy

Manual procedures must perform an experienced specialist. As a rule, this method of treatment is prescribed if there are signs of vertebrae displacement, as well as with pain syndrome. It should be noted that in parallel with these procedures, the patient is recommended to regularly perform therapeutic gymnastics, as it allows to consolidate the therapeutic effect of manual therapy.

Using corset

Corset effectively allows you to fix a specific area of ​​the spinal column. Depending on the degree of dysfunction, various types of corsets can be appointed to the patient ( For example, elastic or with built-in rigid plates ). Corset is an additional method of treating shortness. In most cases, its wearing is prescribed together with therapeutic gymnastics. It should be noted that the corset should be worn between exercises, no more than six hours a day and take off for the night.

Medicia treatment

As a rule, during the slope, the purpose of drugs is not required. However, if the patient has painful sensations in the field of back, inflammatory manifestations, hypertonus muscles, such groups of drugs can be appointed as anesthetic

, Miorlaksanta ( reduce skeletal muscles ), anti-inflammatory funds

as well as calcium preparations

(To strengthen bone tissue ).


Pronounced kyphosis can cause violation of the functions of the internal organs, which, ultimately, will lead to the need for surgical treatment. This treatment method is made only in cases where conservative treatments have not brought results, and the disease is rapidly progressing. Also, surgery can be appointed in the case of a patient pronounced pain syndrome due to the compression of spine roots, pronounced movement restrictions, as well as during muscle atrophy or with the risk of spinal cord.

To avoid surgical treatment of posture disturbances, it is necessary to systematically treat complex, including physiotherapy, manual therapy, massage and therapeutic physical education. Therapeutic physical culture is the basis in the treatment of pathological kyphosis. Dosage exercise that needs to be selected individually allows you to adjust the impaired biomechanic and the redistribution of load vectors. A good muscle corset allows you to visually improve posture and slow down the development of the deformation process.


How to pick up the posture corrector during shortness?

Classification of posture proofreaders in appearance and constructive features
Name of the corrector Description Photo
Requiller The product is made in the form of an eight-shaped dressing consisting of two hinges and a soft plaster on the back ( in the place of crossing straps ). The loop of the requiller covers the shoulder joints and deflect the shoulders of the stop, shifting the corners of the blades to the spinal column. At the same time, a person is restored to the physiological position of the shoulder belt and the stuff is significantly reduced. Reclotors are usually used at the early stage of curvature of the thoracic spine when the patient has minor posture disturbances. One of the shortcomings of the requiller is a relatively fast deformation of the loop, which is usually observed after three to four months of permanent operation. It is necessary to use the reclinator every day for four hours, within three to four months.
Breast-corrector This product may have a kind of corset or elastic belt with straps. Unlike the requiller, the spinal part of the chest corrector is more dense and long, so that this product is able to cover almost the entire thoracic vertebral department ( From the fourth to eleventh breast vertebra ). Also, the structure of the chest corrector includes the ribs of rigidity of metallic or plastic origin, the purpose of which is to create a stronger fixation of the physiologically correct position of the spinal column. Limiting the movement in the spinal column, the chest corrector effectively eliminates the stuff.
Breast-friendly proofreader The product is a semblance of a vest consisting of a rigid back with sewn into the base of plastic or metal ribs of stiffness, a wide belt and elastic straps. Also on the rear of the corrector there are special grooves for the installation of additional metal plates. The rigid back of the breast-purpose corrector lines and unloads the vertebral pole along the entire surface of the back, ranging from the level of the third breast vertebra and ending with the level of the third - fourth vertebra. At the same time, the physiological bends of the spine, lumbar lordosis and chest kyphosis stabilize.
Magnetic corrector This product is an elastic corset, in which six magnets are built along a spinal column line and along the loaf. At the same time, the magnetic corrector possesses both orthopedic and physiotherapeutic effects. Magnetic fields, affecting the human body, have the following positive effects:
  • contribute to improving the blood circulation of the spine tissue;
  • eliminate pain;
  • Remove inflammation and swelling of fabrics;
  • Relax the effect on muscular spasm.
Magnetic corrector is used in the curvature of the spine with severe pain syndrome. Also, this product can be used to prevent the impaired posture and narrowness. Contraindication to the use of a magnetic corrector is:
Electronic proofreader A small electronic device with a built-in gyroscope. This device responds to changing body orientation angles. Before applying on an electronic corrector, it is necessary to establish the correct position of the posture. Then the device should be fixed. After that, on any deviation from the given body position, the device will react with a characteristic signal, giving a person to understand what should be straightened. There are two types of electronic proofreaders:
  • breast bend sensor, which is installed on the subclavian zone;
  • The ear bend sensor, which dresses in the ear.
Electronic corrector is safe to use. The device does not radiate electromagnetic waves, as it is powered by microbatar.
  According to the degree of rigidity, posture proofreaders are divided into the following types:
  • Soft proofreaders;
  • semi-rigid proofreaders;
  • Hard proofreaders.

Soft proofreaders Are preventive products from natural fabrics. Most often used to correct the spinal column with minor deviations from the norm. Semi-rigid proofreaders Products are made of more dense tissue. In the foundation of semi-rigid proofreaders, plastic ribs can be built into creating more efficient fixation of the spinal column. Hard proofreaders Products are reinforced with metal inserts and are used in serious posture disturbances with spinal column. Correctors of posture can be conditionally divided into two groups:

  • Medical proofreaders;
  • Preventive proofreaders.

Medical proofreaders Apply to the treatment of diagnosed spinal pathology. Help to choose the optimal medical corrector during the slope can only orthopedic. In order to choose the necessary posture corrector, the doctor may be interested in the following information:

  • the form and degree of curvature of the spinal column;
  • The presence of contraindications to the application of the posture corrector ( For example, vertebrate hernia, severe heart and lung diseases );
  • Anthropometric patient indicators ( For example, growth, chest volume, waist circle and abdomen );
  • Professional activities of the patient and the possible effect of labor on the stuff ( For example, work on heavy physical work or office work );
  • the presence of a patient predisposing factors ( For example, a long-lasting pastime );
  • The state of the skeletal muscles of the patient's back.

To determine the form and degree of curvature of the spinal column, as well as in order to detect possible contraindications to the use of therapeutic corrector, the doctor examines the patient, produces palpation and is guided by the results of diagnostic research ( For example, x-ray, computed tomography ).

Also, examining the patient, the doctor draws attention to the state of skeletal muscles. In that case, if there is muscle weakness, along with a pronounced deformation of the spinal column, then this patient will be shown by the wearing of a semi-rigid or rigid corrector. Preventive proofreaders Used to maintain normal physiological posture. Preventive proofreaders can be selected independently. It should be remembered that the material of the product must be high-quality, and its size is optimal.

It is very important to correctly select the optimal size of the corrector, as the efficiency of the product depends on this. First you need to learn the chest circumference with the help of the dimension line. At the same time, the chest from clothing should be released. The dimensional tape should be applied in front - below the nipples ( in men ) or under the chest glands ( among women ) Behind the rear - under the blades.

The measurement is carried out in a standing position on exhalation. Posture proofreaders have the following dimensions:

  • 100 - 90 cm ( XL - XXL );
  • 70 - 90 cm ( M - L. );
  • 50 - 70 cm ( XS - S. );
  • 50 - 60 cm ( XXS - XS. ).

Choosing the posture corrector, first of all it is necessary to pay attention to the quality of the material of this product. In this case, the fabric from which the corrector is made should be light and elastic. Its inner surface should consist of cotton fabric. It is necessary to check that any corrective parts and metal inserts that make up the product are not rubbed and did not squeeze the skin. Also, a good posture corrector must be equipped with wide straps and additional fasteners on velcro. The product should not drag the waist and rub in the axillary depressures. The posture corrector must lie comfortably, without causing any unpleasant sensations.

The time of wearing the posture corrector in children aged six to ten years should be one - two hours a day, followed by a gradual increase in exploitation of up to eight - ten o'clock. Children at the age of eleven - sixteen years of the initial time of wearing products ranges from two to four hours and increases to ten - twelve hours. Adults Corrector Posture can be worn throughout the day, but it is best to wear it during periods of the greatest static load ( For example, when sitting at the table, long walking ).

Is there a massage with shortness?

In case of slope, massage is usually prescribed in combination with other methods of treatment ( For example, therapeutic gymnastics, wearing posture proofreaders ). At the same time, the benefits of massage is indispensable. Already after the first session, the patient eliminates muscle spasms, the back muscles are strengthened, and the blood circulation and the outflow of lymph is improved.

There are certain rules for massage from narrowness. Clear execution of these rules increases the effect of this procedure.

To begin with, the patient needs to take a convenient position. His body should be as relaxed as possible. All the movements of the massage therapist should be light and smooth, it is necessary to take maximum caution in the massage of the curved areas of the back and the area of ​​spinning spinal column processes. Also, the patient must refrain from conducting massage sessions if it has disruption of skin integrity, for example, due to diseases or injuries. Massage at narrowness is carried out as follows:

  • A special massage oil is applied to the patient's back massage.
  • Then the massage therapist throughout the back carries out stroking movements, so the specialist prepares the back muscles to the upcoming procedure.
During the massage, the following actions are applied:
  • Grable-shaped stroking fingers;
  • rubbing with fingers and ribs of palms;
  • pinching;
  • pulling;
  • tapping.

It is possible to achieve a significant medical effect from massage procedures only with long-term use of this method. The massage course should be carried out at least twice a year and include from ten to fourteen procedures.

What is the prevention of narrowness?

Prevention of clutter in children In children, the formation of a shortness is most often associated with a sharp surge of growth, which is the first time in six - seven years, and the second time - at eleven - twelve years. Such teenagers often arise complexes about high growth, they instinctively pull the head down and are stolen. Also, the lad in children can be formed due to insufficient physical activity, due to which the muscles of the back weakept and no longer hold the vertebral pole in the physiologically correct position.

In this case, a big problem today is a sedentary lifestyle of the majority of modern children who have a shortage of active physical movements due to a long pastime at the computer. To prevent the occurrence of triples in children, parents need to regularly check the posture of their child ( once every two to three months ). There are the following criteria for normal posture in preschool children:

  • shoulders slightly set off;
  • The blades slightly protrude back;
  • symmetric chest;
  • The spinal spinal column proceeds are located in the middle line of the back;
  • The lumbar bending of the spine pillars facing convexity forward ( Lumbar lordosis );
  • The belly is gone slightly forward;
  • Legs straightened.
There are the following criteria for normal posture in school children:
  • The shoulders are horizontally;
  • The blades do not protrude ( pressed to back );
  • moderately expressed physiological bends of the spinal column;
  • minor abdominal protrusion;
  • When viewed in front and rear, the right and left half of the body is symmetrical.
There are the following criteria for disrupting posture:
  • Shoulders forward;
  • protruding rebels located at different distances and at different levels from the spinal column;
  • the deviation of the spinal spinal column processes from the midline of the back;
  • convex or concave chest;
  • asymmetry of ribs;
  • Asymmetry of berium folds;
  • The multi-level layout of the ponded pate.
For the prevention of shortness in children, it is recommended to perform the following exercises every day:
  • The child needs to stand at the starting position ( Standing, legs on the width of shoulders ) Holding a gymnastic stick behind your back. On the exhalation you need to slowly make the tilt forward and carefully straighten up. Repeat this exercise is needed six to seven times.
  • It is necessary to stand at the starting position. The gymnastic stick should be held by head, while the hands should be bent. Then you need to straighten your hands at the same time. Repeat this exercise follows six to seven times.
  • The child needs to stand on all fours. Then the hands should be bent on the breath, touch the floor and exhale return to its original position. The number of repeats is six - eight times.
  • You should lie on the stomach. At the same time, the hands and legs need to keep together in the literal position. Then, with the exhalation of hands and legs, it is necessary to simultaneously lift, you need to try to keep them in this position as long as possible, then omit. Repeat this exercise follows five to six times.
  • It is necessary to get up on all fours. Then, on the inhalation, the buttocks need to sit on the heels, on the exhale, stretch forward and rushing. Repeat exercise is needed six - eight times.
  • The child needs to stand on all fours. On the exhalation you should raise the right hand up and look at it. After that, on exhalation, it is necessary to return to its original position. Next, you need to perform the same actions, only with your left hand. The number of repetitions for each hand is six - eight times.
  • Child should sit on the floor and pull out the legs forward, holding them together. At the same time, the hands should be behind the trunk. Based on the hands of the child, it is necessary to raise the pelvis and immediately return to its original position. Repeat exercise is needed six to seven times.
  • Sitting on the floor with an elongated feet to a child need to rest over the hands of the back. On the exhalation you should tighten both knees to the chest, to inhale return to its original position. The number of repetitions is six - eight times.
  • The child needs to lie down on the back, bend the knees and spread his arms around. On the exhalation, both knees should be left in one direction, and turn the head to another. Then, in the breath, it is necessary to return to its original position. After that, perform an exercise to the other side. It is very important to ensure that the child does not break the palms and shoulders from the floor. The number of turns in one direction or another is ten - twelve times.

During the fulfillment of the above exercises, someone adult should follow the child. At the same time, a familiar either parent, acting as an instructor, should always protect the child, help him if necessary, as well as ensure that the back of the child is smooth during the slopes. Prevention of narrowness in adults One of the effective methods for the prevention of narrowness in adults is yoga

. Certain physical poses ( Asana ) From this direction contribute to maintaining perfect posture. In order to prevent the slope, the exercises revealing the chest are performed.

Before performing this or that exercise you need to try to breathe smoothly and deeply. This is necessary so that the breath does not come down and fatigue appeared.

First you need to stand on the rug, stretch your feet to the side and lift them up so that the thumbs and maiz sends are on the same level. Save the balance in this position for thirty seconds. After that, your fingers can be gently lowering down.

Next, you need to execute the post of greeting from the back.

To do this, you need to connect the palms in the lower back area and then slowly start lifting your hands up until the maizins are in the area of ​​the thoracic vertebral post. Within thirty seconds, it is necessary to push the spine with the connected palms without flexing in the area of ​​the lower back. This is done so that the chest began to open.

Then you should arrange the feet from each other at a distance of about thirty centimeters, raise your hands up and stretching well. At the same time, it is necessary to feel that the body of the body and the region are pulled out with the whole body.

Next, without squeezing the knees, you should smoothly lower your hands down, until the fingers do not be on the floor. For thirty seconds, it is important to get used to this position as much as possible. This Asana contributes to the disclosure of the thoracic spine. After that, you should fall into full tilt, approaching the stomach and sternum to the legs.

In the event that a person has a weak stretching and the slope appears unpleasant or painful sensations, you need to bend the knees slightly either clap the legs of the legs.

Next, from the position of the tilt should be gently move back until the body forms a triangular form.

Being in this posture, you need to press the palms and palm surfaces to the floor. Based on the padding pads very important to lift the heels as high as possible. Thanks to these actions, you can hold the pelvis in an even position, without allowing the spinal column to round. With the right execution of this exercise, all the joints are equalized, the body is lengthened and over time the person begins to feel ease.

In such a position of the body, it is necessary to be thirty - forty seconds, after which the legs should be bent in the knees, sit down on the heels and lowering the forehead to the floor stretch your arms ahead. At the same time, you need to stretch your fingers to stretch as much as possible, hoping them to the sides. By doing the main focus on the palm, it is necessary to push the shoulder joints inside, raising the elbows from the floor. After that, you need to get up on all fours, push off with your fingers and palms from the floor and stand up in a triangle pose.

Then, with a sigh, you need to perform a deflection, straighten your hands, feed the chest forward, lower the legs to the rise of the foot. At the same time, the pelvis should be on the weight. Next, not bending your hands in the elbows, you need to lead the shoulders back and how to get back.

After that, you should sit on the heels, put the head on the rug, lower your shoulders down and pull your arms along the thighs. In this position it is recommended to be within two to three minutes. At the same time, the breathing should be even.

The above exercises are recommended daily or every other day. Also, the following methods can also be used as prophylactication from narrowness:

  • massage;
  • wearing preventive posture proofreaders;
  • swimming.

What is dangerous stuff?

In itself, the stuff does not represent much danger, but the risk of serious complications is possible if the cause of this pathological manifestation is a serious disease. The following causes and diseases may be preceded by the formation of narrowness:

  • irregular posture;

  • Degenerative changes of the spine ( For example, spinal canal stenosis, an intervertebral disk hernia );

  • spinal column injuries;

  • systemic diseases ( For example, polio, rheumatoid arthritis, osteoporosis ).

The name of the pathological process, against the background of which the stuff was formed Complications
Wrong posture
  • weakness in the legs and disruption of sensitivity;
  • restriction of mobility in the thoracic vertebral pillar;
  • Pain in the lower back;
  • feeling of fatigue and feeling of gravity;
  • circulatory disorder;
  • displacement of intervertebral joints;
  • appearance in the vertebrae of the hernia of the Schimorl, due to the impaired blood circulation;
  • Dyspnea due to squeezing the lung of the chest;
  • violation of the cardiovascular system;
  • Development of diabetes.
Degenerative changes of the spine
  • circulatory disorder in the cervical spinal column, as well as in the organs of a small pelvis;
  • violations in the work of the internal organs;
  • Neurological signs and symptoms due to squeezing vertebral nerves.
Injuries of the spinal column
  • Motor disorders - paralysis and paresis;
  • Violation of the act of defecation and urination.
  • problems in the sexual sphere;
  • lost sensitivity of the skin section;
  • irreversible deformation of the spine;
  • coma.
Systemic diseases

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