Pathological deformation of the spine with a curvature to the side is called scoliosis. The cause of the disease is various reasons, including a hunched or bent posture when preparing homework or a sedentary lifestyle.
Mild forms of scoliosis can be corrected with light physical activity; severe forms require surgical intervention. Sports are a necessary measure to prevent spinal curvature and an integral part of treatment. But this disease involves physical limitations.
The question arises: what kind of physical activity can I use to correct my posture? Is it possible to hang on a horizontal bar if you have scoliosis?
Anatomy
The human spinal column in its normal position has slight curves in the cervical and lumbar regions. This structure helps to absorb the skeletal axis and protects against injuries during loading. If for various reasons the curves begin to deviate from their original position, there is a risk of developing scoliosis. This disease can worsen, causing various complications and reducing the patient's standard of living.
There are four degrees of scoliosis classification:
- 1 mild degree. The angle of curvature of the skeleton axis does not exceed 10 degrees. Scoliosis is only noticeable when bending forward. It is difficult for a person to maintain an even posture and stiffness may appear;
- 2nd degree – the bend can reach 25 degrees. The spine begins to twist. One shoulder is visually higher than the other, pain and gait disturbances appear;
- 3rd degree – curvature of 25 – 50 degrees. The spine is noticeably twisted, and a rib hump begins to form. Feeling worse, pain, dizziness, interruptions in the functioning of internal organs appear;
- 4th degree – the angle of curvature is more than 50 degrees. The functioning of the internal organs is disrupted, the body is curved, the legs are asymmetrical.
Positive aspects of using a horizontal bar
Hanging on a horizontal bar, pull-ups and other exercises are recommended for people with 1st or 2nd degree curvature.
Such training can have a positive effect on the development of the correct muscular corset that supports the spinal column in an anatomically correct position, stretch and relax the back, thereby reducing the load on the entire musculoskeletal system. Among the advantages of training on the crossbar are:
- strengthening the deep and superficial muscles of the back;
- strengthening the muscles of the upper limbs;
- strengthening the anterior abdominal wall and lateral abdominal muscles;
- increasing the overall tone of the body.
With scoliosis, it is very important to keep yourself in shape and always monitor your posture.
Regular exercises with a gradual, adequate increase in load allow you to achieve noticeable results quite quickly. And classes on the horizontal bar can be carried out not only in the gym, but also independently at home or on the street. Do not forget about the safety rules and recommendations of the specialists who compiled the training program, and it is advisable to conduct the first few classes under the supervision of a trainer who will correct the correctness of performing a particular exercise.
Treatment of scoliosis
To treat scoliosis, manual and physical therapy, wearing special corsets, therapeutic physical training are used, and in advanced cases, surgical intervention is practiced. Reasonable physical activity helps to correct the patient’s condition.
Strengthening the back muscles creates a natural corset that supports the spine in normal condition.
At what degree of scoliosis can you exercise?
As a rule, in this way, scoliosis is corrected at the first stage or prescribed for preventive purposes. In some cases, exceptions may be made and a similar technique will be used in the treatment of severe postural disorders. In this situation, all training should take place exclusively under medical supervision. They will simply be part of the main training complex, the purpose of which will be to strengthen and develop the muscle frame. All this is aimed at supporting the skeleton in an anatomically and physiologically correct position.
Attention! This tactic is especially effective in children, because their spine has not yet fully formed, the bones are quite plastic, which facilitates the process of posture correction.
But such activities need to be approached head-on. You cannot make sudden movements while hanging on the horizontal bar; moreover, the intensity of the load should increase gradually. If you follow all these recommendations, you can not only get good and correct posture, but also reduce the likelihood of developing scoliosis in the future.
What physical activities are contraindicated?
Scoliosis can manifest itself in different ways. Recommendations and contraindications are based on the physical condition of the patient.
Almost all people suffering from scoliosis are advised to avoid the following activities:
- Active running;
- Strength exercises in a vertical position;
- Exercises with emphasis on one leg;
- Lotus pose. In this position, the joints are overloaded;
- Somersaults. Any traumatic elements of acrobatics are possible only in the pool;
- Dance Sport;
- Team ball games. This includes football, volleyball, basketball and others.
Class Rules
Important! When performing this type of exercise, almost all muscle groups that are located in the shoulder girdle and upper half of the body are activated. Because of this, any activity should be carried out with caution, and sudden activity should be avoided.
There are certain rules that can make this type of physical education as safe as possible:
- pay attention to the correct breathing technique; compliance with this condition will avoid not only excessive fatigue, but will also provide the internal organs with a sufficient amount of oxygen and nutrients, due to the normalization of blood flow through the main vessels;
- it is important to monitor the position of your hands on the beam, give preference to a wide grip, and, if necessary, use special gloves to avoid the formation of calluses;
- exclude exercises that require sudden movements, since in this case the likelihood of injury to skeletal muscles, ligamentous apparatus and the spine itself increases;
- the load should increase gradually at a fairly slow pace, this is necessary in order to prevent a sharp progression of the disease;
- in order not to disturb the architectonics of the cervical vertebrae, excessive tilting or tilting of the head should be avoided;
- Don't end your exercises by jumping off the bar.
Another important nuance is the selection of the correct height of the projectile. Ideally, it should correspond to the height of the patient with outstretched arms. If the horizontal bar is very high, then exercising on it can increase the manifestations of pain.
Pull-ups for spinal pathology (kyphosis, scoliosis)
The benefits and harms of horizontal bars for scoliosis
Exercising on the horizontal bar helps stretch the spine. Exercises on this apparatus can help get rid of stage 1 scoliosis and help tone and strengthen muscles.
If the exercise technique is followed, the following positive effect is possible:
- The muscles of the back and arms will become strong;
- Exercises promote the correct alignment of the vertebral discs;
- The abdominal muscles are developed;
- Vitality increases.
Contraindications for exercising on the horizontal bar for scoliosis include stages 2 and 3 of scoliosis. With such a curvature, asymmetric muscle tension is dangerous.
Benefits of the horizontal bar for the back
Important! It’s worth mentioning right away that the horizontal bar for scoliosis is a very dangerous weapon. Many doctors generally prohibit any physical manipulation on it for people with scoliosis and other spinal deformities. Therefore, under no circumstances should you use the horizontal bar yourself as a means to treat scoliosis. You can damage your spine so much that the consequences cannot be corrected. Exercises with a horizontal bar can only be prescribed by your doctor in a limited number of cases, and they must be performed under the strict supervision of a specialist!
The benefits of exercises on the horizontal bar are preventive and carry the task of general strengthening of the back muscles in order to avoid unwanted deformations.
Here is a small number of benefits that a horizontal bar can give you::
- You will strengthen the deep back muscles and also enhance the support of the intervertebral discs;
- You will train your arms, strengthen the muscles of the forearm, the triceps brachii muscle;
- You will train your abdominal muscles;
- You will improve the general condition of your body (the tone will increase, the internal organs will work better).
Pay attention to which areas of the back are involved in pull-ups
This is only a small part of the useful properties of such a simulator as a horizontal bar. The main thing is not to overdo it. If you exercise on the horizontal bar as a preventive measure or to generally improve your health, then try to stay in moderation and do not make too sudden movements.
Before you start charging, warm up thoroughly (especially your back muscles) to avoid unwanted injuries.
If your attending physician has prescribed you a course of therapeutic physical exercises on the horizontal bar as a correction for scoliosis, then strictly follow his instructions , warm up well before starting, and also give your muscles a rest at the end of the exercise.
If you feel severe pain in your back, you should immediately stop exercising and consult your doctor.
Rules for practicing on the horizontal bar
Safety rules on the apparatus must be strictly followed, otherwise the exercises will not give the expected effect.
- You cannot make jerks or sudden movements; they are strictly contraindicated in cases of spinal curvature;
- We must not forget about breathing. Even inhalations and exhalations will saturate the blood with oxygen and help avoid overexertion;
- When gripping the bar, your thumb should grip it from below. This will help avoid falls;
- It is necessary to start training with light exercises, increasing the load as the muscles strengthen;
- The head should be straight; tilting it up or down poses a risk of injury to the neck;
- You cannot swing or make circular movements;
- Pain serves as a clear signal to stop exercising;
- Do not suddenly release the bar at the end of the workout;
- The height of the horizontal bar should be such that you can reach the crossbar by standing on your toes
Causes
C-shaped thoracic scoliosis of the spine, as well as S-deformation of other localizations, can be congenital. The immediate cause of curvature in this case is:
- fusion of adjacent two or more vertebrae;
- the presence of “extra” underdeveloped vertebral bodies – hemivertebrae;
- ribs fused together;
- underdevelopment of the arches and spinous processes of the vertebrae;
- lumbarization and sacralization - more or less, compared to the norm, the number of vertebrae in the lumbar region;
- congenital dislocation of the hip.
Acquired deformities develop against the background of diseases such as:
- rickets;
- polio;
- syringomyelia;
- cerebral palsy;
- myopathy.
But the most common form of scoliosis is idiopathic. That is, it appears virtually out of nowhere, without obvious reasons. This is the diagnosis most often made to children and adolescents aged 10-12 years. There are many explanations for the origin of idiopathic scoliosis, but they all agree that it is a growing disease. During the period of active skeletal development in puberty, the curvature progresses especially quickly and is difficult to correct.
For reference! The high-risk group includes girls, who experience this pathology several times more often than boys. Adults, including the elderly, are not immune to S-shaped deformity. If in your youth there was even a slight curvature, then with age it can progress. This is favored by degenerative processes in the intervertebral discs that accompany osteochondrosis and other age-related changes. Over time, the discs lose their resistance to stress, and muscle tone steadily decreases. As a result, a slight curvature is aggravated by the appearance of a second compensatory arch and transforms into an S-shape.
Is it possible to hang on a horizontal bar if you have scoliosis?
The hang is the most accessible and common exercise on the bar, requiring virtually no physical training. During the hang, a person is in a passive position, which has a good effect on the functions of the body.
Static load is useful for endurance of arm and back muscles. The spine is stretched, which reduces back discomfort. Hanging is a good relaxing exercise to complete a set of heavy loads.
There are two ways to perform a hang:
- Hanging on your hands. A person holds onto special loops or a crossbar with his hands. Hands are kept shoulder-width apart, the body resembles a straight line. At the first stages, the duration of the exercise is about 2 minutes, then the time can be increased;
- Hanging upside down. When performing this exercise, you can secure yourself on the horizontal bar with bent legs, but it is more effective to hang stretched out to your full height using special fasteners. The spine is stretched by gravity. You can take a weight in your hands, while they fall down and the whole body relaxes as much as possible
Exercises that are effective for the back
Do you want to prevent scoliosis and have decent posture ? Then start doing pull-ups. Abrupt exercises and jerks should be avoided. Also control your breathing. Pull-ups have the ability to strengthen the back muscles and spine. Hold the bar firmly, especially with your thumb. It is important that the elbows were parallel in relation to each other.
What to do if you have cervical osteochondrosis?
In this case, hanging upside down will be effective. We are talking about a regular hang on a horizontal bar. Do this for half a minute every day 3 times. During the exercise, completely relax every muscle in your body. This type of stretching is beneficial because it puts each vertebra and disc in place. In addition, this way you can straighten your posture and reduce the load on the spine. And to improve blood circulation, swing a little more.
There are diseases for which it is useful to complicate classes. Additionally, you can move your legs or body. For example, imitation of walking, making circular movements and twisting helps. Of course, before doing this, it is better to find out more details from your doctor.
If the patient suffers from osteochondrosis, then it is important to cross your legs while hanging on the horizontal bar. This will cause the body to be at rest and not sway. When there are pathologies in the lower back , then bend your legs and pull them up. With cervical osteochondrosis, it is important to hang head down. At the same time, press your hands to your body.
As you can see, one of the preventive measures to prevent diseases and deformities of the vertebrae is exercises on the horizontal bar. They can be used as an addition to complex treatment. It is important that the classes are correct. Don't get overwhelmed.
Is it possible to do pull-ups with scoliosis?
Pull-ups on the horizontal bar promote the work of the muscles that support the spine and help form a straight posture. With regular exercise, the human body becomes resilient and strengthened.
In the treatment and prevention of scoliosis, three types of pull-ups are used:
- Narrow grip - exercise uses the muscles of the upper shoulder girdle. The distance between the hands does not exceed 30 cm;
- Medium grip - hands are shoulder-width apart, palms turned inward. The person exercising makes slow movements, pulling himself up and moving his shoulders back;
- Wide grip is a difficult but effective exercise. Requires initial sports training. When pulling yourself up, a person should touch the horizontal bar with his chest and stay in this position for a few seconds. When first attempting to perform a wide-grip pull-up, it is advisable to find an assistant who is willing to hold the practitioner’s legs.
Diagnostics
S- and C-shaped scoliosis of grade 2 and higher has clear signs of deviation of the spinal column from the vertical axis - a rib hump, a lumbar roll and asymmetry of the waist triangles. The formation of a hump between the ribs is caused by deformation of the chest due to pathological lateral bending and torsion (rotation) of the vertebrae. The hump is best seen when the torso is tilted forward, and it is located on the convex side of the curvature. The lumbar cushion is formed as a result of the rotational displacement of the vertebrae relative to their axis and changes in the position of the spinal muscles. The transverse processes on the protruding side raise the long muscles, which form a protrusion similar to a roller. Waist triangles are formed between the side of the body, the pelvic crest and the arm hanging along the body. They become asymmetrical with any localization of curvature, excluding the cervical one. The preliminary diagnosis is confirmed by x-ray examination. Pictures are taken in 2 projections – frontal and lateral. When a direct photograph is taken, the patient stands with his arms down, and when taking a lateral photograph, he places his arms on a stand so that they are perpendicular to the body.
Symptoms
Scoliosis 1st degree refers to the initial stage of development of spinal deformity. It can be localized in the cervical, thoracic, and lumbar regions. Currently this is the most common disease.
- When viewed from the front, first-degree scoliosis appears as a tilt of the back to the side.
- The slight asymmetry is barely noticeable. With scoliosis in the thoracic region of the chest, there is a slight asymmetry of the shoulder blades - one above the other, when localized in the lumbar region - asymmetry of the pelvis, the waist is poorly defined.
- With scoliosis in children at an early age, asymmetry of the skin folds on the thighs may be noted. It should be noted that scoliosis in children is often associated with a condition such as hip dysplasia.
Symptoms of stage 1 scoliosis are as follows:
- Discomfort after long walks, any physical activity (including after sports).
- Unpleasant sensations after standing for a long time
Symptoms do not always manifest themselves, and at the initial stage of development, scoliosis most often occurs without any noticeable symptoms.
A little about the effectiveness of exercise therapy in the treatment of grade 2 scoliosis
According to medical data, treatment of second-degree scoliosis involves getting rid of the disease mainly before the age of 22. This guarantees greater lability of the spine and its flexibility for adjustment, since bone growth still continues up to this age.
Exercise therapy for scoliosis involves adjusting the activity of ligaments and muscles. In this case, the imbalance of these structures will be removed, and the spinal column will also be unloaded. In addition, muscles and ligaments will become stronger. Also, one of the goals of treatment with exercise therapy is the elimination of incorrect posture. All of these changes help alleviate all diseases associated with the disease.
Exercises for scoliosis help to form correct posture
Important! Stage 2 of the disease involves performing the specified set of exercises even at home, but its detailed development must be entrusted to a specialist with experience.
The shape of the curvature (kyphoscoliosis, C, S or Z), concomitant ailments and other individual characteristics of the patient’s body are the coordinating links in drawing up a treatment plan.
Types of scoliosis by department
Classification of scoliosis
Important! The preliminary stage includes a mandatory examination by an orthopedic surgeon.
Any actions without medical approval are fraught with the development of complications, as well as accelerating the progression of the disease.
It is necessary to take into account that the treatment of this type of disease assumes that organic (vertebral anomalies, spinal fractures) or structural changes in the vertebrae cannot be corrected. This can only be done with a functional type of curvature.
The exercises inherently involve two types of symmetry. The first is asymmetry, and the second is symmetry. If the load on the spinal muscles is symmetrical, then the impact on the spinal column occurs minimally.
Symmetrical exercises
Important! Asymmetrical exercises require mandatory supervision by a specialist over their implementation.
Asymmetrical exercises involve working weaker muscles more intensely and relaxing strong muscles. A mandatory rule in any type of exercise from the exercise therapy complex for scoliosis is that the load should always be increased gradually. This also applies to the duration of poses and the number of repetitions and approaches.
Asymmetrical corrective exercises
It is especially important to note that jumping while hanging on something, although it will be a symmetrical load, is contraindicated for patients with scoliosis. You should do any type of stretching.
Provoking factors
The disease is assessed taking into account the angle of curvature. The simplest is the first stage of the disease. This is where the deformation begins. Scoliosis of the first degree is considered to be an angle of no more than 10 degrees. Doctors identify the main possible factors that can lead to this pathology of spinal development:
Most often, scoliosis is diagnosed in adolescents, with the peak of the disease observed between the ages of 10 and 15 years. In girls, the disease occurs many times more often. Most likely due to fragility of bones and weakness of the muscular system. Most often, children experience idiopathic scoliosis of the first degree. There are suggestions that its development may be influenced by factors such as calcium deficiency, heredity, accelerated growth, and poor posture.
Stages and types of scoliosis
The development of scoliosis goes through several stages.
First-degree scoliosis in a child is the very initial stage; there are minor deviations. But if the curvature is not given due attention, then the following, more complex stages may develop.
Second, the curvature is already noticeable, a hump begins to form.
The last stage is significant changes in the chest, a large bony vertebral hump is formed, and the mobility of the vertebrae becomes insignificant.
There are several types of curvature, it depends on the configuration:
- One arc of curvature is C-shaped.
- Two arcs of curvature - S-shaped.
- Three arcs of curvature - Z-shaped.
It should be borne in mind that even minor changes in the geometry of the spine can lead to serious consequences in the future if no measures are taken to treat scoliosis.