Back in detail: making a training plan

Back pain can occur at any age. Everyone encounters it from time to time: a schoolchild - after sitting at a desk for a long time, a pregnant woman - due to increased weight load, an elderly person - due to an aggravated chronic condition (sciatica, protrusion). Back problems can be either congenital or acquired.

The spine is the most important component of the body's skeletal system. It is he who is the connecting link between the internal organs and the brain. Let us consider in detail the functions and anatomy of the spine.

Anatomy of the spinal column

The central axis of our body consists of 34 connected elements (vertebrae), of which 7 are in the cervical region, 12 in the thoracic region. 5 vertebral elements are distributed into the lumbar, sacral and coccygeal sections.

The human spine has an S-shape due to 4 physiological curves: cervical and lumbar lordosis (sections are curved forward), thoracic and sacral kyphosis (sections are curved backwards). The unique shape allows you to maintain balance in a vertical position of the body. The vertebral elements are fastened together by intervertebral discs - fibrocartilaginous layers that provide mobility to the spinal column. The plates have a gel-like consistency and are covered on all sides with a cartilaginous membrane.

Important! Intervertebral discs protect the spine from excessive stress and injury. The most dense and massive plates are located in the lumbar region, which experiences the maximum negative external influence.

Certain vertebrae with intervertebral discs are attached to each other by capsules of intervertebral joints and ligaments.

Vertebral structure

Each vertebra consists of two relatively equal parts - the body and the arch with the spinous and articular processes, between which there is an opening (the spinal canal). It is through the openings of all vertebrae that the most important organ of the central nervous system passes through - the spinal cord. Inside the vertebra itself there is red bone marrow, which constantly renews cartilage cells.

Structure of the cervical spine

Small vertebral elements with short articular processes allow the cervical region to remain the most mobile and elastic. Elementary movements (head tilts, neck turns) are performed without difficulty. The first cervical vertebra (numbering starts from the top) is called the atlas. It bears the main load, because it forms a strong articulation with the base of the skull. The name of the second vertebra is epistropheus. The seventh vertebral element has a characteristic feature - a long spinous process, noticeable upon external examination of the neck.

Thoracic device

The most immobile vertebral region. Together with the costal arches, the 12 thoracic vertebrae form a reliable protective frame for the lungs and heart. The powerful structure of the vertebrae increases from the 1st to the 12th, and the last two are large in size and resemble the lumbar ones. The spinous processes here are triangular in shape and directed downward, which creates additional support and protection for the internal organs.

Anatomical structure of the lumbar region

The lower back takes on the greatest load as it connects the upper torso with the lower. The massive 5 vertebrae are distinguished by a wide base and short spinous processes. The impressive size of the vertebral elements does not interfere with body movements. Thanks to the connecting segments, the lower back is quite active: it provides turns and tilts of the upper body. This department is the most vulnerable: excess weight, heavy lifting, sports, problems with posture, hypothermia - all this contributes to the development of inflammation of the intervertebral discs.

“Erasure” of discs leads to hernias, the main part of which (95%) occurs in the 4th, 5th lumbar vertebrae and 1st sacral.

Sacrum or sacral spine

It consists of fused 5 vertebrae, externally similar to an inverted triangle. The vertebrae fuse only by the age of 25. Nerve endings responsible for the sensitivity of the intestines, bladder, and legs pass through the openings of the sacral region. The sacral bone of the female skeleton is wider and shorter with less pronounced kyphosis.

Coccyx

The last rudimentary (underdeveloped) vertebrae, numbering 3-5, ossify by the age of 20. In women, the tailbone remains mobile, which contributes to normal pregnancy and the birth process. The smallest part of the spine bears a huge responsibility: the tailbone helps to correctly distribute the load on the spinal column (especially in a sitting position). Ligaments of the organs of the genitourinary system are also attached to it.

Intervertebral discs

It consists of 3 main parts:

• Fibrous ring. The outer shell of the disc consists of a dense layer of collagen fibers that provide the disc with maximum protection. With endocrinological diseases or low motor activity, the fibrous layer is destroyed, which leads to various pathologies of the skeletal bones.
• Nucleus pulposus. The internal contents of the disc are a jelly-like mass that supplies the vertebra with essential microelements and fluid. Violation of the integrity of the disc provokes protrusion of the pulp outward and the formation of a hernia.
• End plates. Create lateral protection of the intervertebral disc.

Facet joints
If the vertebral bodies are connected to each other by intervertebral discs, then the arches are held together by the smooth cartilage of the facet joints. The joint processes, located in the joint capsule, connect the vertebrae with blood vessels and nerve endings.

The superficial muscles of the back, starting on the bones of the axial skeleton, are attached to the bones of the belt and free upper limb. These include the trapezius (m. trapezius) and latissimus dorsi (m. latissimus dorsi). The first of them starts from the upper nuchal line and ligament, the spinous processes of the thoracic vertebrae, and is attached to the scapula and collarbone. The muscle raises and lowers the scapula and brings it to the spinal column. The latissimus dorsi muscle originates from the sacrum, ilium, spinous processes of the lumbar and 6 lower thoracic vertebrae and is attached to the humerus: it adducts, extends and rotates the upper limb medially.

In the middle layer of the back muscles lie the rhomboid major and minor (mm. rhomboidei major et minor), the upper and lower posterior serratus muscles (mm. serratus posterior superior et inferior), as well as the levator scapulae muscle (m. levator scapulae). The rhomboid muscles originate from the spinous processes of the last cervical and five upper thoracic vertebrae and are attached to the medial edge of the scapula along with the levator scapulae muscle. These muscles move the scapula upward and closer to the spine. The serratus superior muscle spreads from the spinous processes C6-7 - Th1-2 to the four upper ribs, the serratus inferior muscle - from the spinous processes Th11-12 - L1-2 to the four lower ribs. The serratus superior raises the ribs, the serratus inferior lowers them. Deep back muscles provide movement and balance

torso and head. They are part of the “muscle corset”, which ensures the stability of the spinal column and the correct position of the internal organs. The muscles form two isolated tracts. The lateral tract is represented by the erector spinae muscle, which combines the longissimus muscle, the iliocostalis muscle and the spinalis muscle. The medial tract includes the transverse spinalis muscle (m. transversospinalis), the bundles of which spread across a different number of vertebrae and form the semispinalis muscle (m. semispinalis), 5-7 vertebrae; multifidi muscles (mm. multifidi), 2-4 vertebrae; and rotator muscles (mm. rotatores), 1 vertebra.

Raising the arm above the horizontal level , elevatio, is accomplished with the participation of the muscles of the trunk and the girdle of the upper limb. In this case, the upper bundles of the trapezius muscle pull the lateral angle of the scapula upward and medially, the lower bundles - downward and medially. The serratus anterior muscle moves the inferior angle of the scapula downward and laterally. The combined action of these muscles rotates the scapula around the sagittal axis passing through its upper angle. As a result, the glenoid cavity of the scapula rises upward, and with it the humerus, held in a horizontal position by the contraction of the deltoid and supraspinatus muscles.

Functions of the human spine

• Support
  . The spinal column is the skeleton of the entire body. Although supporting functions also fall on the muscles and ligaments, a third of the weight falls on the spine. As a result, the weight is distributed to the pelvic bones and lower limbs.
• Protective
  . The spinal cord is an integral part of the central nervous system, responsible for motor activity and sensitivity of all body systems. Located in the spinal canal, the spinal cord is reliably protected by several bone membranes, strengthened by the ligamentous apparatus and cartilaginous tissue of the intervertebral plates.
• Motor
  . The gel-like component of the vertebral discs gives the strong bones of the skeleton flexibility. This quality gives a person the opportunity to move easily - to make turns and bends without discomfort.
• Depreciation
  . The physiological curves of the spinal column allow the body to spring when walking and running, automatically relieving the dynamic load. Depreciation of the skeleton base occurs due to pressure opposite to the support. A developed muscle corset also helps in the implementation of function.

We use straps

Most bodybuilders recommend training your back with straps, and this advice makes sense.

In all rows, the biceps and forearms are actively involved in the work, taking part of the load onto themselves. As a result, the lats are still able to do several repetitions, but due to tired synergistic muscles, the exercise has to be stopped.

In this case, it is wise to use straps. This should be done exclusively in heavy working approaches with maximum weight.

The barbell, dumbbell or exercise machine will be firmly secured in the palm, therefore, it is easier to reach failure, minimizing the load on the forearms and loading the back.

Possible diseases

The complexity and versatility of the structure of the spinal column is conducive to the development of pathology even with the slightest disturbance of the system.

We will tell you about the most common diseases in this article.

Intervertebral hernias of various parts

Hernia is a protrusion of the jelly-like core of the intervertebral disc into the spinal canal due to the impaired integrity of the fibrous membrane. The pulp core compresses the vascular bundle and nerve plexuses, which is reflected in pain and numbness of the limbs.

The main causes of hernias are complicated heredity and concomitant metabolic diseases (diabetes mellitus, gout). A provoking factor in the pathological process can be a lack or, conversely, an excess of physical activity. One of the versions of hernia formation is muscle spasm. A mechanical clamp is created in the area of ​​the intervertebral plate. The consequence is a disruption in the power supply of the disks, their drying out and loss of functionality.

Symptoms and characteristic manifestations of intervertebral hernias:

1. pain that intensifies during an exacerbation;
2. swelling of the affected area of ​​the back;
3. visual deformation of the vertebral axis (scoliotic, kyphoscoliotic);
4. loss of sensitivity, numbness of the upper or lower extremities (depending on the location of the lesion);
5. difficulty breathing (with compression of the thoracic segment);
6. migraine pain, increased blood pressure (compression of the cervical or thoracic region);
7. dysfunction of internal organs - cardiovascular system, gastrointestinal tract, kidneys, reproductive system in women;
8. paralysis of the lower extremities (lumbar and sacral segments, coccyx).

In practice, there are 4 main types of hernial intervertebral protrusions:

• Schmorl's hernia
  . Classified as a separate disease.
• Median (middle) hernia
  . Characterized by severe pain. The protrusion appears and disappears on its own.
• Dorsal (posterior, posterolateral)
  – collapse of the nucleus pulposus of the disc into the intervertebral canal. The roots of the spinal cord are compressed by the hernial protrusion, which leads to pain and numbness of the limbs.
• Sequestered
  is the most dangerous option. A fragment of the nucleus pulposus that has fallen into the lumen of the canal is completely torn off from the disc. A sequestered hernia can move up and down, complicating the course of the disease.

The most common causes of pain in the back muscles along the spine

Myofascial pain syndrome is one of the most common causes of pain in the back muscles, which is based on the formation of trigger points, irritation of which causes not only local, but also referred pain, i.e. pain remote from this point, but strictly in a certain area . A trigger point is a local tightening of muscle fibers, which, in addition to pain, limits muscle contractility. An active trigger point, especially at the lumbar level, can cause sharp pain, described by many patients as shooting in the lower back. Although a neurological examination does not reveal any pathology of the nervous system, patients often experience numbness and crawling in the area of ​​muscle tension. A long-existing trigger point promotes the appearance of secondary trigger points, thereby increasing the area of ​​pain spread

• muscle overload (for example, when staying in an uncomfortable position for a long time, poor posture, scoliosis);
• injuries;
• long-term stress, anxiety, depression;
• metabolic disorders, etc.

Arthrosis of the facet joints (facet syndrome) is one of the manifestations of degenerative-dystrophic changes in the spine along with osteochondrosis and spondylosis. Osteoarthritis of the facet joints develops with increased load on these joints and is accompanied by excessive bone growth along the edges of the articular surfaces. The pain is localized on both sides of the spine at the level of the affected segment. It intensifies with extension, prolonged static position and can weaken when walking or bending forward.

Also, pain emanating from the facet joints can be aggravated by spasm of segmental muscles resulting from a local inflammatory process.

When the process is localized at the lumbar level, pain can radiate to the sacroiliac joint and along the back of the thigh. Some patients experience transient morning stiffness.

In the process of degenerative-dystrophic changes, the intervertebral disc gradually loses water (dehydration), its height decreases, its elastic properties are lost, reducing shock-absorbing ability, and it becomes more sensitive to mechanical stress. This is facilitated by prolonged repetitive static load, repeated injuries, etc.

Protrusion of the intervertebral disc. Cracks appear in the fibrous ring of a dehydrated intervertebral disc under mechanical influence, and the nucleus pulposus shifts to the periphery of the disc, forming a protrusion-protrusion. In this case, the outer layers of the fibrous ring remain intact, and the core of the disc does not extend into the lumen of the spinal canal.

Intervertebral disc herniation. When the outer layer of the annulus fibrosus ruptures, the nucleus pulposus of the disc enters the lumen of the spinal canal or intervertebral foramen, forming a hernia. Pain from a hernia appears due to irritation of pain receptors in the outer layer of the fibrous ring and the posterior longitudinal ligament of the spine. The segmental muscles reflexively contract at this level, which is protective in nature - to stabilize the damaged segment. But over time, the protective role is lost, and this spasm becomes an independent factor that maintains pain. In addition, when a hernia prolapses into the intervertebral foramen, it can have an indirect effect on the adjacent spinal nerve root through tissue swelling with the formation of radiculopathy, popularly known as radiculitis. The most common location of hernias is the lumbar spine.

In most cases, protrusion and herniation of intervertebral discs are asymptomatic. According to statistics, disc protrusions and herniations are found in every 3-4 patients over 30 years of age; in people over 55-60 years of age they occur with a probability of 80%.

You should not engage in self-diagnosis and self-medication - this can be dangerous! In most cases, expensive diagnostic methods such as CT or MRI are not required.

To find out the cause of back pain, consult a doctor - this will help save your time and money.

Diagnostics

Hernial protrusion most often occurs in the cervical and lumbosacral segments. It is extremely rare that the process affects the thoracic region. Diagnosis of the process includes magnetic resonance imaging, multislice computed tomography, and various types of myelography.

If the spinal cord is affected, problems arise with urination, sensation and the ability to move. In this case, one of the surgical options may be needed - microdiscectomy, endoscopic discectomy, transfacet removal.

Treatment

For uncomplicated hernial protrusions, Western medicine uses nonsteroidal anti-inflammatory drugs (hormones and NSAIDs) and muscle relaxants. Specialists use therapeutic blockades:

• epidural;
• paravertebral.

Allopaths often turn to physiotherapy, kinesiotherapy (physical therapy options, massage).

Schmorl's cartilaginous nodule (hernia)

Unlike horizontal intervertebral hernias, Schmorl's nodules have a different nature. The nodules appear as a result of the cartilage tissue of the disc pressing into the spongy bone, the body of the vertebral element. Most often located in the middle or lower back.

The process can be congenital or acquired. The congenital variant has a hereditary predisposition. In such cases, the node appears in early childhood during the intensive growth of the child.

Acquired cartilaginous nodules arise due to degenerative processes of bones. The main causes of acquired hernias are age-related changes, osteoporosis, advanced osteochondrosis, bruises, and fractures. External pressure during injuries and fractures deforms the vertebral cartilage, forming a defect. In osteoporosis, a different mechanism for the development of a hernia operates: the disc loses its nutritional properties and its strength decreases.

Schmorl's node requires observation by a specialist (even if the symptoms are minimal). The diagnosis can be made using radiological methods - computed tomography, MRI. The clinical picture is characterized by an asymptomatic course for a long time. But the gradual thinning of the body of the vertebral element can be complicated by a compression fracture at any time.

It is possible to get rid of Schmorl's hernia surgically: fusion surgery, percutaneous fluoroscopic vertebroplasty. Allopaths recommend physiotherapy and physical therapy as preventive measures. Painkillers and anti-inflammatory drugs are prescribed during exacerbations.

Osteochondrosis

Chronic disease of the spine can be caused by degenerative-dystrophic changes in the intervertebral discs or age-related wear and tear of the articular apparatus. There is no exact cause of pathological manifestations: the development of the process can be affected by hormonal changes in the body (pregnancy, menopause), a viral infection, metabolic disorders (problems with the thyroid gland, obesity), and sedentary work combined with minimal physical activity.

At the molecular level, the nucleus pulposus desiccates and the production of useful substances decreases. The annulus fibrosus no longer performs a protective function. The whole complex of disorders leads to compression (squeezing) of the nerve roots.

Symptoms

The compression form of osteochondrosis is symptomatically reminiscent of intervertebral hernias: pain, loss of sensitivity, numbness, weakness, problems with the pelvic organs. Non-compression osteochondrosis has a wide range of manifestations. Complaints and symptoms depend on the location of the lesion:

1. Cervical region
   . I am worried about headaches, dizziness, numbness of the forearms and hands. The vertebral artery is involved in the process: tingling behind the sternum and a “heart” burning sensation appear.
2. Thoracic department
   . There is a persistent feeling of a “stake” in the chest, visceral pain. Osteochondrosis of the thoracic segment is disguised as angina pectoris, exacerbation of gastritis, cholecystitis.
3. Lumbar region
   . Discomfort spreads to the lower part of the body. The main complaints are shooting pains in the lower back, weakness in the lower extremities, impaired sensitivity.

We need simulators

By ignoring back exercisers, you are losing a very large supply of exercises.

Detailing of the lats, diamonds and traps is only available in the exercise machines.

In modern gyms there are many options with a variety of handles. This helps shift the load to different muscle groups.

The horizontal block row fully works the lats. A simulator is also available that uses each arm separately.

Vertical rows can also be done one arm at a time. For example, in a special Hammer simulator, which is present in many fitness clubs.

It is important to work in all planes. For example, during a workout, do equal amounts of vertical and horizontal rows.

However, do not forget that for the best effect, the program should also include exercises with a barbell, barbell or dumbbells.

Therapeutic measures

Allopaths use medicinal, non-medicinal and surgical techniques.

• Drug therapy includes taking NSAIDs, muscle relaxants, heparin, papaverine in the form of tablets, ointments, and patches. Exacerbation of the process requires the appointment of therapeutic blockades. They contain fast-acting analgesics and adrenal hormones. Blockades relieve spasm, inflammation, and swelling.
• Non-drug treatments include physiotherapy, massage, ultraviolet heating, ultrasound treatment, cryotherapy, traction therapy of the spinal axis.
• Surgical intervention is a last resort, which is resorted to in case of destruction of the spinal cord, possible fractures, or neoplasms.

Ankylosing spondylitis

The scientific name is ankylosing spondylitis. The disease occurs due to a bacterial infection. There is a version of the autoimmune and genetic origin of ankylosing spondylitis.

The condition is characterized by damage to “cartilaginous” joints – the sacroiliac and sternal joints, intervertebral joints. At the beginning, the symptoms are not pronounced: pain in the lower back and sacrum is combined with morning stiffness of the spine. Subsequently, the patient complains of diffuse pain in the spine, chronic stoop, and ankylosis (immobility) of the affected joints. Violations of vision, heart, and kidneys may occur.

Western doctors only offer relief of symptoms, since the disease cannot be cured. They alleviate the patient’s condition by taking anti-inflammatory therapy (adrenal hormones, NSAIDs), drugs that suppress the immune system or modify the immune response.

Osteoporosis

Chronic disease of the musculoskeletal system. It is characterized by a decrease in bone density and a deterioration in metabolic processes. The development of osteoporosis is promoted by disruption of metabolic processes in the body. Based on etiology (occurrence), primary and secondary forms of musculoskeletal disease are distinguished. The primary ones include old age and menopause.

Secondary osteoporosis occurs against the background of concomitant endocrinological pathology, problems with the heart, kidneys, and gastrointestinal tract.

Based on morphological characteristics, the disease is divided into 3 types:

• cortical type – disappearance of the cortical substance;
• trabecular type - absence of spongy substance;
• mixed – combined disorder.

Symptoms

The disease is latent (hidden) for a long time. The patient complains of periodic pain along the spine, lumbar “lumbago” and general malaise. During an objective examination, the specialist will notice a violation of posture (scoliosis, pronounced kyphosis and lordosis), a decrease in height, and the appearance of folds on the skin of the abdomen. A rapidly progressing form of osteoporosis leads to compression fractures. The most common complication of the disease is a hip fracture.

Diagnosis of the process begins with a biochemical blood test: the doctor checks the calcium and phosphorus content. X-ray of the bones of the spinal column determines severe osteoporosis. For initial manifestations of the pathological condition, computed tomography or magnetic resonance imaging is recommended.

Back training and injury prevention

A strong body begins with pumping up all its main departments. Thanks to the development of the back muscles, we not only pull more, but also press more powerfully, squat and do other exercises that require stabilization.

Neglecting back training often leads to injury. For example, if you spend more time on the chest (the antagonist of the lats), muscle imbalances develop, which most often affect fragile shoulder joints.

For example, if the weight on the chest press is 100 kg, and the weight on the bent-over barbell row is 70 kg, over time, inflammation will begin to develop in the shoulders.

This slows down the training process and prevents progress.

Treatment

A special diet is the most important stage in the treatment of osteoporosis. It is necessary to enrich the daily diet with calcium, vitamins D, E, C, magnesium, and fluorine. Necessary microelements are found in fermented milk products, fish and seafood, pumpkin, broccoli, nuts, seaweed, figs, citrus fruits, and mushrooms. It is advisable to limit the consumption of alcohol, fatty meats, flour, sweet, salty, sauces.

Western medicine in the fight against osteoporosis turns to the following groups of drugs:

• calcium and vitamin D in tablets and injections;
• replacement therapy (thyroid and parathyroid hormones, female hormones);
• human monoclonal antibodies;
• bisphosphonates;
• fluoride salts (with the aging process).

Scoliosis

Characterized by curvature of the spinal column in three planes. Most scoliotic curves are idiopathic (unknown). One version of the developed deformity is a rapid growth spurt in childhood and adolescence.

Classifications

Depending on the location, scoliosis can be:

• thoracic (the defect is located in the thoracic region);
• lumbar (curvature in the lumbar region);
• thoracolumbar (the defect is located at the thoracolumbar junction);
• mixed (double defect).

Idiopathic scoliosis can manifest itself during the following periods of life:

• Infantile - diagnosed between the ages of one and two years.
• Juvenile – occurs in children aged 4 to 6 years.
• Adolescent – ​​affects teenagers 10-14 years old.

According to the shape of the curvature, scoliosis is distinguished with one arc of curvature, with two arcs and with three.

X-ray examination divides into 4 degrees depending on the angle of the scoliotic defect:

1st degree – angle 1° – 10°;

2nd degree – angle 11° – 25°;

3rd degree – angle 26° – 50°;

4th degree – angle greater than 50°.

Most often, scoliosis is limited only to an aesthetic defect upon external examination. Internal organs and respiratory functions suffer only with 3-4 degrees of curvature. In advanced cases, the torso becomes shorter, the volume of the chest and abdominal cavity decreases.

Superficial back muscles

In the upper back is the trapezius muscle, a large, triangular-shaped muscle. It starts from the skull, runs along the upper spine to the last ribs (that is, it covers all the cervical and thoracic vertebrae). The upper bundle of the trapezius muscle (neck area) is attached to the collarbone, acromion and scapula, and the middle and lower bundle is attached to the scapula. The superior trapezius muscle lifts the scapula when we shrug our shoulders and rotates it when we abduct the arm. The middle bun presses the shoulder blade toward the spine, pulling the shoulders back. The lower beam lowers the shoulder blade.

In the middle section is the latissimus dorsi muscle. This is a relatively thin, large, fan-shaped muscle, shaped like a large triangle. Because of this, the muscles located underneath also take part in creating the contours of the back. It starts from the sacrum and lower spine. The outer edge of the latissimus dorsi muscle is separated from the abdominal muscles by a groove. Part of the muscle goes around the outer surface of the chest and, gradually narrowing, passes into a tendon that attaches to the upper part of the humerus. The main function of the latissimus dorsi muscle is to adduct the humerus. When the latissimus dorsi muscle contracts, movements occur in the shoulder joint. This muscle lowers the arm and takes it back, so exercises such as rows and pull-ups are used to work it.

Thanks to the trapezius and latissimus dorsi muscles, movements are mainly performed in the shoulders and arms.

Diagnostics

The doctor examines the patient's back and performs the Adams test (torso bending forward). The size of the spinal deformity is assessed using a scoliosisometer. The Cobb angle is calculated from the radiograph to determine the degree of curvature. Safe radiation techniques are recommended for young patients - Bunnell scoliometry.

If a non-idiopathic version of the problem is suspected, an examination of the entire spine using a magnetic resonance imaging scanner is prescribed.

Additional diagnostic measures include measuring height in a standing and sitting position, and weighing. In case of severe vertebral deformity, spirometry is performed - measurement of lung volume.

Treatment

Conservative treatment methods are based on physical exercise and wearing a corset. The combination of anti-scoliotic gymnastics and a derotation corset corrects the spinal axis without surgery.

Surgical intervention is indicated for patients with a scoliotic defect angle of 45° according to Cobb. Surgical treatment consists of correcting posture with metal rods. The structure is attached to the spine with special hooks or screws.

Kyphoscoliosis

Combined deformity of the spinal column, consisting of scoliosis (lateral plane defect) and kyphosis (arcuate defect of the anteroposterior plane). The lesion is located in the thoracic segment.

Develops in adolescence during a period of rapid growth. Provoking factors may include prolonged sitting, lack of sufficient physical activity, and carrying a briefcase on one shoulder. In adulthood, the disease develops against the background of bad habits, excess weight, sedentary lifestyle, infectious and metabolic diseases.

Classification

There are 5 types of kyphoscoliosis:

• Hereditary
  - can be traced through several generations.
• Congenital
  - incorrect formation of the musculoskeletal system in intrauterine development.
• Post-traumatic
  . Severe bruises and fractures in the thoracic region contribute to the occurrence of deformity.
• Postoperative
  – a manifestation of complications of surgical interventions due to non-compliance with doctor’s recommendations.
• Idiopathic
  . Often diagnosed during puberty. The exact reason is unknown.

Kyphoscoliosis is classified according to severity

:

1. Minimal changes. The anterior-posterior plane is curved by 45-55 degrees.
2. Lateral bending and twisting of the vertebral elements are visually noticeable. The deformation angle is 55-65 degrees.
3. The beginning of irreversible processes, changes in the chest. The angle of curvature reaches 75 degrees.
4. A posterior and anterior hump are formed, with a pronounced deformation of the chest and pelvic bones.

Symptoms of kyphoscoliosis are “masked” as somatic diseases. Heartburn, shortness of breath, heaviness in the chest, pain in the heart, respiratory and digestive organs, and cramps in the limbs may occur.

Emphasis on width

It will be difficult to do without wide-grip pull-ups to build a V-shaped physique. Ideally, use additional weight to progress the load.

A parallel grip option that connects the bottom of the lats is also suitable. It is enough to rise to a right angle between the shoulder and forearm, turning off the biceps, which helps at the top point.

However, people often find it difficult to feel the work of their back in pull-ups precisely because of the high load on the biceps and forearms. The way out is to pull the upper block with a wide grip.

The movement allows you to concentrate on working your lats while lifting a lot of weight. Reach the handle to eye level, and in the negative phase, carefully stretch your back.

Another exercise for developing width is the crossover pullover.

A straight or rope handle is used here. The movement is isolating, but it specifically hits the lats.

Choose a moderate weight here, controlling the pace. The main task is to feel the work of the target muscle.