Recreational swimming for the spine - a selection of exercises in the pool

For the treatment of the spine and the prevention of osteochondrosis, it is recommended to resort not only to massage, gymnastics and medication, but also to swimming.

This procedure is useful in any case, regardless of style, posture and time spent in the water. Because water relieves the spine and relieves stress.

Below we will talk about how to swim in the pool for the spine, who is recommended and forbidden to visit it with osteochondrosis.

What are the benefits of visiting a swimming pool?

Swimming is not only a recovery, but also a correct approach to the spine

The benefits of swimming or gymnastics in water have been proven for a long time, because each patient can relieve tension from the spine and back, get rid of pain, relieve spinal discs.

To pump up muscles and train joints, you don’t need to select special, serious exercises at all.. You can swim in the style of a frog, doggystyle, breaststroke or backstroke, make turns.

But the effect will always be like this:

• Unloading the spine and back due to the horizontal position of the body.

Then it is observed improvement of blood circulation, renewal of tissues and cells, prevention of pinched discs.

• Improvement of oxygen exchange in cells.

This happens due to an increase in the lungs, a greater supply of oxygen, when the capillaries and vessels are fully saturated with oxygen.

The effect is not only on the motor system, but also on the nervous, cardiac.

• Removal of emotional stress when a person forgets about stress, problems, relaxes and rests.

This is especially important for people with daily high physical activity, when the spine does not rest at all, osteochondrosis worsens.

• Muscle development and strengthening joints of the arms, chest, legs, abs and back.

But this effect can be achieved if the training program and the set of exercises include long, constant sessions with a constant pace and a variety of postures.

If, when swimming in the pool, you are inactive, enjoy yourself and do not try to diversify your workouts, then the main effect is that you unload and relax the spine. With active swimming, it is also possible to achieve muscle strengthening, the appearance of trained joints.

What is the right workout?

The maximum benefit from swimming will only be achieved if you adhere to basic rules from experts:

• Warm up on land, starting with the limbs and ending with the central part;
• Before doing the main set of exercises, just swim for about five minutes to improve blood circulation;
• At the end of your workout, swim on your back to fully relax and unwind;
• To relieve back pain, use a special set of exercises that is developed by a doctor or trainer for osteochondrosis.

Types of swimming in the presence of certain problems

Hydrokinesitherapy for osteochondrosis includes a separate set of exercises, which includes swimming like a dog, breaststroke, on the back, using a circle or rollers. But the location of the foci of inflammation is taken into account.

So remember that:

1. With osteochondrosis in the cervical region, you can not use a circle for the neck, it is better to swim on your back;
2. With osteochondrosis in the chest, swim breaststroke or doggystyle;
3. Lumbar osteochondrosis is best treated by swimming on the back or crawl.

The first classes are held only under the supervision of a trainer, you can use a swimming ring or rollers, but such that they do not hinder movement and allow oxygen to enter the lungs normally.

Water aerobics for scoliosis and osteochondrosis lasts at least 30 minutes, held twice a week. But visiting the pool should be avoided during the period of exacerbation, inflammation of the nerves and when the intervertebral discs come out.

To relieve spasm from the muscles, relax them and restore the elasticity of the joints, We recommend doing the following exercises in the water:

• Lying on your back, spread your arms to the sides, take deep breaths;
• Put part of the chest on the rope in the pool, raise your arms slightly above the body to stretch the pectoral muscles;
• Lean your feet and buttocks on the edge of the pool, take a supine position on your back, spread your arms to the sides;
• Lean your hands and feet on different separating ropes in the pool, lying on your stomach and using an underwater mask.

Video lesson:

Do not forget about the rules for exercising in the pool, which are recommended for execution by therapists and orthopedists:

1. If there is pain in the neck, avoid straining and strong bending in this area;
2. For dizziness, migraines, swim on your back;
3. With discomfort and tension in the lumbar region, the movements should be smooth, soft, but not sharp, as in the case of frog swimming;
4. Three classes a week are enough to prevent or treat an early stage of osteochondrosis;
5. Lesson duration about 30-40 minutes at water temperature up to 30 degrees Celsius;
6. Do not forget about breathing exercises while charging;
7. Combine therapeutic exercises and swimming for maximum results.

Style Features

To say which style is the most useful, you need to understand what they include and how they affect the body:

• Backstroke recommended at the beginning and at the end of the class to calm down and relax. Recommended for those who suffer from diseases of the spine;
• Breaststroke It is distinguished by calmness, regularity, since the movements are carried out slowly. Recommended for hernias, pinched discs, you can swim in this style longer than usual;
• Crawl suitable for those who have trained muscles, because it requires a certain physical level of training;
• Side or doggy style anyone who wants to relax and improve blood circulation can swim. These styles are recommended even for children.

Photo gallery:

Breaststroke

Like a dog

Crawl

On the back

Remember that you should not move too abruptly, watch the quality of the exercises, and not the time and speed. It is important to distribute the load on all muscle groups. Alternate exercise with rest.

If the pain does not go away or becomes stronger, then it is worth stop freestyle swimming.

Indications and contraindications for visiting the pool

Classes in the pool are recommended for categories of people for the prevention or treatment of certain diseases, but Initially, it is worth visiting a doctor for a consultation:

1. Prevention of diseases of the spine;
2. Recovery after operations;
3. Osteochondrosis, rheumatism, arthritis;
4. vascular pathology;
5. Scoliosis;
6. Exit of intervertebral discs;
7. Advanced age.

Then you can achieve this effect:

• Improvement of blood circulation and metabolism;
• Training of muscles and joints, return of tone;
• Increased immunity;
• Treatment of symptoms and causes of osteochondrosis, joint pathologies;
• Relieve pain, discomfort and tightness in the back.

This result awaits all those who follow the recommendations of doctors and follow the basic rules for visiting the pool.

It will be helpful to look at:

There are a number of contraindications that apply to patients with certain problems and diseases:

1. Pathology of the heart and respiratory system;
2. Convulsive syndrome and epilepsy;
3. Skin infections and diseases;
4. Reduced immunity and colds;
5. Exacerbation of osteochondrosis or inflammation of the nerves;
6. Pinched nerves.

The presence of these problems must be reported to the doctor in advance, before visiting the pool.

If the disease arose in the course of therapy, then it is worth abandoning swimming or choosing another course.

Benefit from swimming will be only when you initially consult a doctor, follow the rules for staying in the pool and use other types of therapy in combination, prevention of osteochondrosis.