A set of exercises for the spine using a roller

Home — Social networks — Top 5 exercises for stooping for any age

Slouching is unsightly: the shoulders are rounded, the height becomes visually smaller, in girls the breasts seem saggy, the tummy sticks out. And it seems like nothing, it’s just a matter of appearance, but incorrect posture also harms health, deforming internal organs, worsening the functioning of the cardiovascular and respiratory systems.

There are many reasons for this disease: congenital, acquired, physical and psychological. But don’t worry, in most cases everything can be corrected with exercises for stooping, even at home.

What is a back bolster?

A bolster for the back and lower back is a very effective orthopedic device that has a therapeutic and preventive effect on the spine. Its use allows you to return the anatomically correct position of the spinal column and pelvic bones. A back cushion for the spine can solve a number of problems:

• tone your back muscles;
• ensure physiological curvature of the lumbar spine;
• eliminate the load on the spine when sitting;
• relieve headache;
• improve sleep quality;
• minimize back pain;
• correct posture with scoliosis.

Size

One of the key criteria for answering the question of how to choose an orthopedic pillow is the size. The ability to take a comfortable and anatomically correct sleeping position directly depends on how accurately the dimensions correspond to the needs of the owner.

Today, the width of orthopedic models for adults ranges from 30-50 cm, the length varies from 40-80 cm, however, most manufacturers adhere to the standard dimensions of 50x70 cm for ordinary pillows. As for children's products, the most popular parameters in this case are 50x40 for schoolchildren and 20x30 cm for kids.

Types of back bolsters

According to the purpose of use, spine rollers can be divided into types:

• for seats that are installed on the back of a chair at home or in the office;
• under the neck or side;
• under the lower back;
• used for night sleep instead of a pillow.

Orthopedic devices for the back can be divided into several types depending on the shape. Each of them has its own characteristics.

1. Cylindrical cushion for the back. Can be soft, hard or medium hard. Soft is used to relax individual muscle groups. A medium-hard roller is more versatile. It is suitable if self-massage is performed for the first time. Rigid devices are used by overweight people or professional athletes who have a large amount of muscle mass.
2. Corrugated roller. Has an uneven surface. Self-massage of the back is not suitable for everyone; it is mainly used to affect the leg muscles. When working with such a device, care is required so as not to provoke painful sensations.
3. Back bolster for the spine in the shape of a pillow. Most often used for sitting on a chair. Helps maintain the physiological shape of the spine during the working day.
4. Back cushion made from a towel for training according to the Japanese method. You can make the device yourself. To do this, you need to roll the terry towel into a tight roll of the required size.

Tips for choosing a pillow

When choosing, pay attention to your favorite sleep position. If you like to lie on your side, a model with a shoulder recess will suit you. If you know that you only sleep on your back, opt for a model with a notch in the center. The wave-shaped orthopedic model is universal and suitable for any position.

The choice of material is a matter of taste. Some people like to sleep on memory foam, while others like to sleep on latex or soy foam; we will talk about the difference in materials below.

Pillow dimensions

The standard sizes of rectangular models are 70x70 or 50x50 cm, in the form of a wave - 40x60 cm. The choice depends only on your personal preferences; the width and length of the product do not affect the orthopedic properties.

Height is a more important indicator. Excessively high or low models will not be able to support the neck and head in a physiologically correct position. To determine the desired height, measure the distance from your neck to your shoulder joint. If the mattress is very soft, you can reduce an inch or two.

The standard height of the product for women is 11-13 cm, for men 13-15 cm.

If you sleep on your side, you can choose a higher model; if you sleep on your stomach, you can choose a lower one.

Sleeping position

A healthy person can go to bed and wake up on his stomach, back, or side. The position of sleeping on the stomach is the most controversial - the sleeper turns his neck 90 degrees, which can lead to impaired blood flow. In addition, the body weight puts pressure on the internal organs in the abdominal cavity, this can also be a problem. Therefore, it is still advisable to sleep on your side or back.

Whatever model you choose, only your neck and head should rest on the pillow. The shoulders are on the mattress.

Fillers

Latex

Natural filler based on the sap of the Hevea tree. One of the most durable materials, service life exceeds 10 years. It's a little springy and creates a nice surface. Quickly restores its shape after removing the load.

Memory-forms

The foam reacts to temperature and pressure, takes the shape of the human body without resistance, and does not put pressure on soft tissues. It gives the impression of sleeping in zero gravity, the material supports the neck and head so well.

Soya Foam

Foam based on soy raw materials. Made in Spain. Pleasant to the touch material with good orthopedic properties. There are several types of soy foams. Solid Foam is a dense elastic material, Neropur is a foam with an anti-stress effect, with the smell of neroli, Viscool is similar to memory.

Cooling gel

Removes heat from the surface deep into the product. Thanks to this, the head is on a slightly cool surface and does not overheat. Most often, cooling gel covers memory or soy foam models.

Fillers

The composition, density, and quality of the material with which the back cushion is filled is of great importance. Thus, it ensures the consistency of the product’s shape, hypoallergenicity and medicinal qualities.

1. Polyurethane foam. The most wear-resistant of all types of fillers. This filler is not susceptible to moisture and does not deform. When used, it takes on the required configuration, does not accumulate dust, and does not harbor mites.
2. Polyester. Budget material consisting of many tiny balls. Can be formed and adjusted in height and configuration. Needs regular beating.
3. Buckwheat husk. These cushions are suitable for people with respiratory diseases. Very light, hypoallergenic material, characterized by a certain rigidity, has a “memory effect”.
4. Juniper shavings. It has a calming effect, eliminates headaches, normalizes blood pressure, and copes with the effects of stress. The juniper back cushion for the spine is ideal for complete rest.

Why and who is a back roller useful for?

Back bolsters for the spine became popular after the Japanese doctor Fukutsuji developed a set of exercises for therapeutic effects on the back. Japanese exercises with a spine roller are useful in the following cases:

• work that requires standing for long periods of time;
• sedentary lifestyle;
• sedentary work in an office at a computer;
• scoliotic deformities;
• inability to regularly visit the gym.

Indications and contraindications for exercises

Before you start using a Japanese back roller, it is important to consult your doctor. Only he determines the indications and sets restrictions for the use of the method.

Indications for Japanese exercises with a spine roller:

• muscle hypertonicity;
• deformations, displacements of the vertebrae;
• scoliosis;
• osteochondrosis;
• intervertebral protrusions, hernias;
• pain in various parts of the back;
• dizziness;
• regular headaches;
• sleep disorders.

Contraindications to the Fukutsuji method for the spine:

• osteoporosis, destruction of vertebral bone tissue;
• acute pain syndrome;
• diseases accompanied by high body temperature;
• compression fractures;
• the likelihood of bleeding;
• injuries, sprains of inguinal ligaments;
• pregnancy, first year after childbirth;
• neoplasms.

Set of exercises

Performing a simple set of exercises with a spine roller can improve your well-being, restore blood circulation in the back and pelvis, and relieve pain in the intervertebral discs. Optimal results are possible only if you practice regularly.

Neck exercises

Exercise with a towel roll for the spine allows you to eliminate discomfort in the neck, restore blood supply to the brain, relieve headaches, and increase blood supply and nutrition to the intervertebral discs.

Lying on the floor, the cushion is placed under the neck so that the head hangs slightly. Turn your head in different directions for 1-2 minutes.

Sitting on a chair, place a cushion under your lower back and lean on the back. The head is slowly tilted forward, trying to touch the chin to the chest. You also need to return to the starting position slowly.

Sitting on a chair, a bolster under the lower back. The head is tilted forward and waved to the sides, then several circular movements are performed.

Rolling exercises under the shoulder blades

You can lie on a towel cushion for your back by placing it under your shoulder blades. At the same time, the chest rises, the shoulder blades fall down. The shoulders open, chest breathing normalizes, posture is corrected, and the spine is stretched.

Lying on your back, the cushion is placed under the shoulder blades. The legs are bent at the knees and spread apart, the feet are connected. Lie in this position for 2-3 minutes.

Lying on your back, roll under your shoulder blades. The head touches the floor. You need to relax as much as possible and lie down for at least 10 minutes. The thoracic spine is stretched.

Exercises for the lower back

Using a cushion under the lower back, the Japanese method allows you to restore cardiac activity, restore hormonal levels, and normalize blood and lymph flow. The Fukutsuji method for the spine effectively relieves fatigue, relieves pain, and relaxes the shoulder muscles.

You need to lie on your back next to the wall, place the cushion under your lower back. Stretch your legs slowly up the wall. Stretch your arms to the sides and bend them at right angles. Maintaining even breathing, lie down for 2-3 minutes.

Japanese gymnastics for the spine

Japanese gymnastics with a towel roller for the spine was developed by Dr. Fukutsuji specifically for the treatment and rehabilitation of patients. It allows you to normalize the physiological state of the back.

To perform gymnastics you need to lie on the floor. The cushion is located under the lower back below the navel. The legs are spread shoulder-width apart and the big toes are joined. The arms are extended above the head, connecting the little fingers. At first, the duration of the exercise is 2 minutes, gradually increasing to 5 minutes. If unpleasant sensations appear, stop the activity earlier. You not only need to know how to lie on a spine bolster, but also how to stand up correctly. You cannot make sudden movements, you need to smoothly roll onto your side and calmly rise.

Posture correction roller

The Japanese method allows you to use a back roller to correct deformed posture.

Lying on your back, the cushion is placed under the thoracic region. Arms crossed over chest, shoulder blades apart. Slowly raise your hips, shifting the weight to your back. You need to turn to the sides without haste. At the end of each turn, pause for 30 seconds. You can repeat all the steps, only place the roller under the lower back.

What should the height of the product be?

The thickness of the model is another important parameter. The price of the correct answer to the question of how to choose the height of an orthopedic pillow is absolute comfort, correct support and, as a result, a healthy spine, so this indicator must be approached with the utmost seriousness.

Today, the height of an orthopedic product ranges from 6-16 cm, but selection must be made individually in each case. To do this, measure the distance from the edge of the shoulder, its most protruding part, to the base of the neck. In this case, the permissible error in the value may be no more than 1-2 cm.

Pros and cons of the technique

If some rules of the Fukutsuji method for the spine are not followed, there is a risk of developing negative symptoms:

• dizziness;
• headache;
• exacerbation of pain;
• loss of consciousness.

The advantages of the method include:

• the ability to perform gymnastics at home;
• impact on all muscle groups;
• assistance in weight loss;
• light massage effect.

Is it possible to lose weight with gymnastics?

Initially, the goal of exercise therapy was to improve the health of the spine and improve overall well-being. However, over time, another effect was noticed - a decrease in volume and correction of the figure. People who practice this method note improved physical fitness and slight weight loss. The chest rises, fat disappears from the sides, the silhouette becomes slimmer and more prominent. But you should understand that all this happens due to stretching of the spine and alignment of posture.

The main reason for losing weight after exercising with a roller, according to Fukutsuji himself, is the effect on acupuncture points. An important factor is that stretching exercises make the muscles elastic and toned. In a static position, the ligaments become toned, the back muscles tense, the stomach tightens, and the waist takes on distinct shapes. Of course, this does not happen immediately and is impossible without proper nutrition. It will take from 2 weeks to 2 months of training for the first results to appear.

Gymnastics using the Fukutsuji method is called the magic towel. Without much physical effort, you can use it to achieve beautiful posture, lifted breasts, and lose a little weight.