The remedial gymnastics at pathologies of a back and backbone includes exercises with a gymnastic stick. Let's understand what benefit is brought by such trainings and as it is correct to carry out them.
What is a gymnastic stick?
Gymnastic stick — a universal apparatus which is mainly used during the period after injuries and for physiotherapy exercises (for example, at cervicothoracic osteochondrosis, arthritis and other diseases).
Important! Length of a shell has to be 1.2 — 1.5 meters.
There are 3 types of this adaptation:
- weighted bodibar for power loadings;
- fitness stick;
- with shock-absorbers (it is used for LFK with a gymnastic stick).
Advantage for a back and a backbone
The gymnastics is considered effective in treatment of diseases of a back and brings the following benefit:
- improvement of blood circulation and strengthening of a cardiovascular system;
- stabilization of work of internals;
- normalization of functioning of a backbone;
- strengthening of muscles of a back and press;
- therapeutic influence at osteochondrosis;
- the all-developing exercises are useful to a bearing.
Whether you know? In 1 hour of charging with a gymnastic stick it is possible to spend up to 500 kcal.
Set of exercises with a stick
Charging with a gymnastic stick represents exercises for a shoulder joint and vertebras. The training complex is suitable for children and adults and consists of 10 exercises in different positions: standing, sitting and lying.
Standing
Initial position — legs at shoulder length, a back equal. 2 — 3 approaches on 10 repetitions are carried out.
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Type of exercise |
Technology of performance |
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Turns |
1. Place a stick on shoulders. 2. You hold a shell the top hold, having bent hands in elbows. 3. Smoothly turn a trunk, without changing position of legs and a basin. |
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Inclinations |
1. The tool is on shoulders. 2. You hold a shell the top hold with the bent elbows. 3. Without straining a neck muscle, incline the case to the right. 4. Return to an initial position. 5. Execute an inclination to the left. 6. Return to an initial position. 7. Bend forward as it is possible more deeply, without changing position of the head and neck. 8. Return to an initial position. 9. Cave in back, holding an equal neck and a back. 10. Return to an initial position. |
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Special inclinations |
1. Put a subject before yourself vertically. 2. You hold a shell with one hand. 3. Depart back, without changing the provision of a subject, strongly bending at the same time forward. 4. Return to an initial position. |
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Squats |
1. Extend a shell before yourself in straight arms. 2. Execute squat (the line of hips has to be parallel to a floor). |
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Attacks |
1. Extend the tool before yourself in straight arms. 2. Step the right leg forward. 3. Sit down before touch of a knee to a floor. 4. Repeat with the left leg. |
Important! The designated number of repetitions can be reduced or increased depending on physical training and disease severity.
Sitting
Initial position — sitting on a floor, legs direct at shoulder length, a back equal.
Type of exercise |
Technology of performance |
Inclinations, option 1 |
1. Place a stick on shoulders. 2. You hold a shell the top hold, having bent hands in elbows. 3. Incline the case forward. 4. Return to an initial position. 5. Execute serially inclinations to the left and to the right. |
Inclinations, option 2 |
1. Place a subject on a floor behind feet. 2. Stretch to the tool forward, without bending a leg. 3. Seize him and smoothly attract to yourself. |
Lying
Type of exercise |
Technology of performance |
Birch |
1. Lay down on a back. 2. You hold a shell in both hand. 3. Bend legs and press knees to a breast. 4. Get a subject for buttocks. 5. Raise legs and remain for 10 — 20 seconds in the provision birch. |
Boat |
1. Lay down on a stomach. 2. The tool arrange under raising of foot. 3. Reach hands a shell, catch it, raise at the same time a trunk and legs. |
On a stomach |
1. Lay down on a stomach. 2. You hold a shell in hand before yourself. 3. Press legs to a floor. 4. Translate the tool for shoulders, raising at the same time the case. |
Rules of performance of exercises
The basic rules of effective gymnastics consist in the following:
- it is better to give classes since morning;
- you should not use too heavy subject;
- before a training it is necessary to execute small warm-up;
- to carry out charging smoothly;
- at pains it is necessary to stop gymnastics.
Get acquainted with a set of exercises for an extension, strengthening and straightening of a backbone.
Exercises with a gymnastic stick are suitable both for prevention of diseases, and for their treatment. Regular trainings will help to cope with a disease state and to improve health.