Exercises thoracic kyphosis Bashny.Net

If thoracic kyphosis, must be used General health-improving exercises among which the first place is swimming. Endurance training combined with special corrective exercises aimed at improving flexibility of the thoracic spine and the formation of a muscular corset. Herewith it is necessary to apply exercises to train the abdominal muscles, preferably from the prone position.This is important because the press supports the spine from the front, as the back muscles the back.

Exercise 1. Starting position – standing, feet on width of shoulders, hands along a trunk. Inhale – raise your straight arms up, put your left foot aside on a sock and bend the back. Exhale – return to its original position. Repeat the same with the other foot. The total number of repetitions – 10-12 times.

Eighty three million thirty nine thousand nine hundred forty eight

 

Ninety eight million three hundred thirty one thousand fifty two

Exercise 2. Starting position – standing, feet shoulder width apart, arms down behind his back and chained to the castle. Breath – to rise on your toes and to take his hands back, not raceplay them. A back bend. Exhale – return to its original position. Repeat 10-15 times.

Sixteen million one hundred seven thousand nine hundred thirty two

Exercise 3. Starting position – standing, feet together, arms bent at the elbows, palms on the back of the head (Fig. 3A). Inhale – right leg back, straight arms raise up, back to maximum bend (Fig. 3b). Exhale – return to its original position. Repeat the same with the other foot. The total number of repeat 12-14 times.

Ninety one million eight hundred forty one thousand seven hundred four

Exercise 4. Starting position – standing at some distance from the chair, turned back to face. Back straight, hands lifted up, breath. Lean forward so that your palms grabbed the back of a chair and bend your back, leaning on a chair, exhale. To return to the starting position. Repeat 7-9 times.
 

Ninety nine million three hundred thirty two thousand six hundred fifteen

Exercise 5. Starting position – sitting on a chair, feet together, hands lowered along the body. Inhale – raise the arms up, arch his back, tilt the head so that it lay on the back of a chair (the back should be soft). Exhale – return to its original position. Repeat 9-12 times.
 

Twenty five million eight hundred eighty seven thousand five hundred twenty five

Exercise 6. Starting position – standing on the floor on all fours. Lower chest to floor, arms stretched in front of him. Breath free. Stay in this position for 1-2 minutes, then return to starting position and repeat the exercise 3-4 times.

Eighty million six hundred seventy five thousand five hundred eighty six

Exercise 7. Deep crawl. From a kneeling down chest (from the previous exercise) to crawl a few meters, using his hands to a minimum and lifting the chest off the floor.

Forty nine million nine hundred twenty five thousand three hundred twenty eight

Exercise 8. Starting position – lying on a stomach, hands in front of chest. To perform push-UPS without lifting your lower body off the floor and trying as much as possible to bend your back. Repeat 5-8-14 time (if possible).
 

Sixty two million fifty six thousand ten

Exercise 9. Starting position – lying on his stomach, hands apart, holding light dumbbells. Lift upper body and arms with weights, trying to shoulder blades. Feet off the floor not to interrupt. Breathing arbitrary. Repeat as many times as possible.

Fifteen million four hundred ninety nine thousand one hundred sixty two

Exercise 10. Starting position – lying on back, arms at sides, feet together. Raise the straight legs at a 90° angle to the floor 10-12-15 times. Breath free.

Forty million seven hundred fifty eight thousand two hundred eighty five

Exercise 11. Starting position – lying on back, arms at sides, feet together at a 90° angle to the floor. To perform a "Scissors" – alternately lower one and the other leg to 30-40° above the floor and bring them up without dropping on the floor. Repeat the movement of each leg 8-10-15 times.

Seven million six hundred twenty two thousand nine hundred sixty six



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Author: V. Grigoriev, A. Umnyakov, "Life without back pain. Treatment of scoliosis, osteoporosis, osteochondrosis, intervertebral hernia without surgery»

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