Chronic back pain is the scourge of modern society, because at the moment “sedentary” professions are considered the most common. This is due to the digitalization of data and the popularization of the technology sector. Back pain also affects people who engage in heavy physical activity, lifting and carrying heavy objects, and working in a forced position (for example, squatting or bending in the garden).
To reduce pain and maintain the health of the musculoskeletal system, experts recommend performing exercises using a simulator to stretch the spine and back muscles. This device can be used both in gyms and at home. The article discusses the best models of simulators for spinal traction and back stretching, as well as contraindications to their use.
The effects of spinal traction
After 2-3 sessions, improvements are noted:
- back pain stops,
- muscle tone is normalized,
- blood circulation in the spine increases,
- blood circulation to the brain increases,
- There is an improvement in blood circulation in the spinal cord.
Treatment is carried out at a special orthopedic complex “ORMED-professional” . The effectiveness of the technique is combined with a complete absence of pain.
The Ormed device for mechanical therapy of a professional level allows you to perform traction - dosed traction of the spine. Exposure to heat and vibration can achieve significant results.
This type of roller massage has been clinically tested. Medical reports of working with devices of the ORMED series show how effective traction equipment can be:
- in the prevention of spinal diseases,
- during treatment,
- during the rehabilitation period.
Reviews
Irina, 35 years old: “Exercises on an inversion table do not cure spinal diseases, but they perfectly relieve their symptoms. I also ordered it for myself, although it’s not a cheap pleasure.”
Tatyana, 40 years old, about the inversion table DFC XJ-I-01A: “I was looking for an inversion table for myself. This model is easy to store and takes up little space. There was no discomfort during the classes. I think it’s a very useful thing for the home.”
Ivan, 32 years old, about the FlexyBack simulator: “I read people’s reviews and decided to write my opinion. I have been having pain in my lower back for several years and have to take painkillers frequently. The doctor says it’s from sedentary work. I bought a US MEDICA FlexyBack exercise machine and exercise every day for 5-7 minutes. True, it became a little easier. I will continue my studies."
ORMED devices
Ormed devices allow for axial dosed traction of the spine with vibration and mechanical effects on the entire muscular-ligamentous apparatus. The effect on the spine and joints is invaluable during rehabilitation, and is important in the prevention of diseases of the neurological spectrum. Possible impact:
- on the cervical
- chest,
- lumbar spine.
The ORMED device is effective in the treatment of osteochondrosis, incl. joints. The complex is primarily used by specialists who place high demands on medical equipment. A special feature of the ORMED device is the possibility of traction of the spine in alternating mode.
The process is controlled by reflecting the treatment procedure on the screen during the process; it is possible to change the method of influence. The traction levers are responsible for influencing at different angles - vertically and horizontally.
The device supports complex procedures - for example, paravertebral vibration massage, in which you can perform traction on the lumbar and cervical spine, as well as traction on the joints of the arms and legs.
Correct operation
To avoid injury during training, it is important to start it correctly. Therefore, it is worth following a number of rules that are indicated in the instructions:
- Mandatory warm-up. The muscles must be completely warmed up. Particular attention is paid to the lower part, as it is used more than the rest. This stage is the most important, so you cannot skip it. Warm-up time is 15-20 minutes. What exercises to do, everyone decides for themselves. Trainers recommend starting with raising your arms, then gradually moving lower. It all ends with walking or running in place.
- After the warm-up, you need to start the lead-up exercises. They are also given 20 minutes. The leg muscles are directly involved here. Suitable exercises are butterfly, lunges, frog, etc.
- The last stage is training on the simulator itself. The minimum lesson time is 30 minutes, the maximum is 1.5 hours. Beginner users are advised to perform only one set per day. With experience, this number increases. There is no need to immediately set the maximum angle; this will not lead to anything good. It is better to gradually stretch your legs and, as soon as you feel the load, stop in this position.
Only following the points correctly contributes to effective and high-quality twine. It is important to always remember to warm up; if you do not do it, you can get injured for life and forget about the splits forever. Warm muscles are much more flexible than “cold” ones; this has been proven by more than one athlete.
The result of spinal traction
The complex effect allows you to get rid of functional blockades in the intervertebral joints in just one procedure. The position of the vertebrae is restored, the distance for the intervertebral disc increases, and the pressure inside the intervertebral discs decreases.
In total, this gives a greater chance of correcting the main problem of the intervertebral discs—reducing the prolapsed hernia. Massage with traction on the spine helps relieve symptoms of compression of the spinal nerve roots.
What to look for when purchasing?
The simulator should be easy to use. No complex elements are allowed. At the same time, the equipment is reliable and does not break down.
A good unit must meet the following criteria:
- High-quality assembly;
- No discomfort during work;
- High level of strength;
- Simple angle change.
Comfortable sensations also influence positive results. The user must sit well and not experience discomfort; muscle relaxation depends on this. It is best if the design is equipped with a special scale, so it will be easier to track your results. And when a person sees progress, he understands that all the training is not in vain.
In a high-quality device, the chair and supports are covered with soft material. This allows you to achieve maximum relaxation and reduces the load significantly. Therefore, training with comfortable upholstery is more effective than on a machine where it is not provided. The frame must be made of solid steel, as it affects the stability and strength of the entire structure.
What else is important to know?
Stretching is not a quick process; it takes a lot of time and effort. Therefore, if a person accepts the desire to learn cross splits impulsively, then there will be no effect from this. Since after a couple of weeks he will quickly change his mind and switch to another workout.
If the user does not want to read the technical specifications, then an easy way to avoid buying a fake is to purchase a branded product in trusted stores that provide a long warranty.
It is important to remember that stretching exercises involve fragile muscles. They can be easily damaged if you do not perform the exercises correctly. And if this happens, then all classes will have to be postponed for a couple of months, since the tissues take a long time to recover. Practice shows that after receiving the first injury, a person no longer returns to the equipment, which is why it collects dust or is sold.
Rating of budget stretching machines
Stretching machine - 3 levels
A universal simulator that will help you develop longitudinal and transverse splits. Suitable for advanced users. The crossbars are located at three height levels. The structure is made entirely of steel and is highly durable. Color – silver. Equipment weight – 16 kg. Manufacturer's warranty – 1 year.
The average price is 5,000 rubles.
Stretching machine - 3 levels
Advantages:
- Compactness;
- Easy to move;
- Sustainability;
- Soft pads;
- Original design.
Flaws:
- Suitable for advanced users only.
Twine “Standard”
An effective exercise machine for home use, which is suitable for people who do not want to overpay for expensive devices. The structure is made of durable steel, the leg supports are equipped with a soft element. All exercises are performed only on the floor. The effectiveness of the device has been proven by many athletes and ordinary users. Sold in several colors.
The average price is 2,800 rubles.
Twine “Standard”
Advantages:
- Compact dimensions when folded;
- Low price;
- Efficiency;
- Suitable for beginners;
- Convenient to use.
Flaws:
- Not found.
Rating of the best full-fledged simulators
GALAFIT GA1800
A convenient device that has a low price and good efficiency. The product will allow you to perform cross splits in the shortest possible time, without pain or excessive load. The product can be used both at home and in the gym.
If a person buys it for use in an apartment, then it is important to understand that the dimensions are 127x53x24 cm, so it is necessary to allocate a suitable place. The maximum stretch angle is 200 degrees. Withstands weight up to 120 kg.
The legs are extended using a special handle, which is located in front. By rotating it, a person will select the optimal angle and fix his legs in this position.
The average price is 19,000 rubles.
GALAFIT GA1800
Advantages:
- One year warranty;
- Value for money;
- Convenient fixation;
- Easy adjustment;
- Durability;
- Soft seat.
Flaws:
- Not found.
Century Versaflex 2.0
The most popular machine, which is recommended by professionals as their main one. Performing cross splits with this device is much easier. Moreover, a person can do this in 6 months. The maximum stretching angle is 190 degrees.
For greater convenience, there is a progress scale that displays the current result. The weight of the structure is 23 kg. Thanks to the high-quality upholstery, it is more comfortable to sit on such a machine, and the muscles are constantly in a relaxed state.
The average price is 26,000 rubles.
Century Versaflex 2.0
Advantages:
- Strength;
- Progress scale;
- Easy to use;
- Convenience;
- Helps stretch the spine;
- Efficiency.
Flaws:
- Not detected.
Hercules 5615
An expensive exercise machine, which is equipped with soft cushions and a comfortable lever. Unlike previous representatives, this option allows you to train not only transverse, but also longitudinal splits. The frame is made of durable steel, which guarantees reliability and good stability on various surfaces. Another feature of this product is the ability to do negative splits. Sold already assembled.
Average price: from 98,000 rubles.
Hercules 5615
Advantages:
- Versatility;
- Reliability;
- Excellent strength properties;
- Convenience;
- Doesn't take up much space when folded.
Flaws:
- High price.
Rating of the best assistive stretching machines
Go Fit GF-STR
The product is a standard rope, the only difference from the others is its good strength. If a person wants to maintain stretching at a certain level, then this is a suitable solution.
It is easy to perform exercises with this element. It doesn't take much time and uses all the major muscles. The kit includes a special tutorial that will help novice users perform the exercises correctly.
The only thing that is important to understand is that this remedy is auxiliary, not primary. It is perfect for introductory training, but does not replace a full-fledged simulator.
Sold at a price: from 1,560 rubles.
Go Fit GF-STR
Advantages:
- Excellent elasticity;
- Helps develop flexibility;
- Includes an exercise guide;
- Convenient use.
Flaws:
- Not found.
Bradex TOP FIT SF 0053
Another good simulator that will be an excellent addition to the main machine. The device will help consolidate the result or, conversely, warm up the muscles before training. Due to its good elasticity, the product is suitable for performing various exercises. The handles are comfortable and fit tightly on your feet. To prevent the equipment from slipping during classes, the manufacturer equipped it with a special stand.
Cost: from 690 rubles.
Bradex TOP FIT SF 0053
Advantages:
- Good elasticity;
- Convenient fixation;
- Withstands high loads;
- Trains all muscle groups.
Flaws:
- Not found.
Stretch Master
This tape is more focused on developing flexibility in children. The device is suitable for both novice users and professionals. The product improves coordination and balance. With proper training, the chance of injury is minimal. The design is as simple as possible and only requires a door or a special hook.
Sold at a price of 800 rubles.
Stretch Master tape
Advantages:
- Easy to use;
- Efficiency;
- Does not require much space;
- Price.
Flaws:
- Only for children.
Benefit
Unfortunately, beginners in sports often refuse to stretch muscles at all or devote little time to it, which leads to disappointing consequences. A machine that helps you do the splits is ideal for those who train at home and try to stay in shape.
At the moment, Pilates and yoga and fitness are quite popular - they are based on stretching the ligaments, as they help to work out certain muscle groups. Pilates often uses stretching machines to help achieve better results.
Each joint in the body has its own degree of flexibility. There are only 3 of them, but most often it happens that one of them is well developed, and the other is practically absent. Such dissonance is abnormal for a healthy person. For this reason, muscle stretching is of primary importance among other exercises, as it increases joint flexibility. The main types of flexibility are presented in the following categories:
- Static flexibility is the ability of the muscular system to support weight.
- Dynamic flexibility is the ability to do exercises at a certain amplitude. It is for the development of dynamic flexibility that the apparatus for stretching the leg muscles is used.
The level of stretching for each person is individual and depends on many factors, which include joint capabilities, gender, age characteristics, body type and other indicators that affect flexibility. Using the simulator in training, you can do the splits much faster.
To achieve the desired results, you need to spend ten minutes a day stretching. Also, doing the splits will depend on the frequency of training, the capabilities of the person’s joints and age.
The stretching machine requires compliance with certain operating conditions. Its use allows you to improve the functioning of joints, improve flexibility, endurance, get a beautiful body, royal posture and increase the level of “performance” on other exercise equipment. All of the above can be achieved even at home, but for this you will need a simulator.
Conservative treatment
Medical and alternative treatments
Alternative treatments usually refer to non-traditional medical interventions that do not have a sufficient scientific evidence base. However, alternative medicine is becoming increasingly popular and is often used in spine treatment. The line between traditional and alternative treatments is becoming more blurred every year. A good example is the increased popularity and use of medical acupuncture.
Regardless of the conservative approach, greater success is achieved when patients actively participate in treatment, focusing on restoring function rather than just pain management.
General information
Numerous studies have led to the conclusion that by the age of thirty a person loses his former mobility, degenerative phenomena appear in the joints and tendons, which gradually hinder movement. You shouldn’t let this process take its course, but you need to do everything possible to resist it.
People who lead a sedentary or sedentary lifestyle often face this problem. It’s not for nothing that doctors constantly tell their patients: “movement is life.” You need to move more and do physical exercises every day, including stretching.
There is no sport where great attention is not paid to stretching. Its main function is to prevent injuries and activate the work of athletes’ joints and ligaments. It also helps correct crooked legs and make your posture straight.
Don't expect immediate results. “The one who walks will master the road,” as the Eastern sages say. You need to be patient, find free time, constantly train, and success is guaranteed.