Fitness is a way of life. Do you need exercise equipment to treat scoliosis? Scoliosis exercises for the back in the gym

Good afternoon, my dears! Today we will touch upon such a pressing issue today as scoliosis training. Is it possible to visit gym for scoliosis, and what are the specifics of training for a person who has such a problem? During my work as both an instructor of group programs and an online trainer, I periodically encounter the fact that a fairly large percentage of people have back problems, in particular scoliosis or osteochondrosis. Therefore, when creating individual training programs, I often have to work with such clients. I’ll say right away that scoliosis training are not contraindicated, but you need to properly organize the training so as not to harm your health in any way, since we come to the gym not only for a beautiful, toned body, but also for our health.

Let's first define what scoliosis is?

Scoliosis is a deviation of the spine from its vertical line, in simple words, curvature. A person with scoliosis has a curved spinal column, unlike a healthy person without scoliosis.

There are several types of scoliosis depending on where the curvature is located:

- lumbar and cervical lordosis;

- thoracic and sacrococcygeal kyphosis;

- flat back.

Now let's move on to the practical side of the issue and find out whether scoliosis training, Or is it still not worth writing yourself off so early?!

Is it possible to exercise with scoliosis?

In 95 cases out of 100, people diagnosed with scoliosis have probably heard the following words from their attending physician: “You are absolutely not allowed to work out in the gym or lift heavy weights!” All orthopedists say this phrase, and on the one hand they are right, but on the other, it turns out that every 10th person on the planet cannot exercise in the gym...

What are doctors right about? Of course, when there is curvature in the spinal column, it becomes easily vulnerable to lifting heavy weights and is unable to withstand high compressive pressure when performing certain exercises, for example, squats. That is why, scoliosis training should be radically different from regular training for a healthy back and spine. But gym for scoliosis You can and even need to visit, BUT! taking into account all contraindications and recommendations of the doctor and your trainer.

Let's first look at the exercises that absolutely cannot be performed with scoliosis of any kind or form.

PROHIBITED EXERCISES:

1. All standing presses: military press with dumbbells, barbell overhead/chest press, standing overhead triceps extension with heavy weight.
2. Classic deadlift and full range of sumo deadlifts*
3. In some cases, exercises such as lunges and lying leg curls are prohibited, as they can cause unnecessary tension in the lower back, placing excessive pressure on the vertebrae**

* Possible only in the Smith machine and only with a shortened amplitude.

*If you do not feel discomfort in the lower back when performing lunges and lying leg curls, then you can include these exercises in your training program, but with light weights.

The pictures are clickable.

Now let's look at those exercises that, on the contrary, will help you strengthen your muscular corset around the spinal column and have a positive effect on the condition of your spine as a whole.

1. Plank exercise
2. Exercise "Good morning"
3. Hyperextension/reverse hyperextension (on the floor/on the machine/on the ball)

The pictures are clickable.

Due to these exercises, the vertebrae are stretched and there is no compressive pressure on them.

So, let's now summarize all of the above and highlight the basic rules training for scoliosis in the gym.

1. Use special belts or corsets that hold the spine.
2. Don't lift heavy weights! The maximum weight you can work with is 50-60% of your own weight.
3. Avoid exercises that put pressure on your vertebrae: squats, running, jumping rope, etc.
4. At the beginning of each workout, warm up and start your workout with hyperextension.
5. Stretch your spine at the end of your workout and between exercises: hanging on the bar, in cat/dog pose.
6. Use unilateral exercises, such as one-arm cable rows or one-knee rows, as they work both sides of your back evenly. It is important to do the same number of repetitions and approaches on each side!

That's probably all I wanted to tell you. I hope I have reassured everyone who has scoliosis a little, since this diagnosis is not a death sentence and completely refusing to go to the gym would be very stupid. Just scoliosis training have some differences and features that you now know about. Therefore, if you have scoliosis, but at the same time have a wild desire to work out in the gym and look beautiful, then consult your doctor, consult a competent trainer and train for your health! Gym for scoliosis with well-structured training, it will help you get rid of not only back pain, if any, but will also give you the opportunity to have a beautiful athletic figure.

Sincerely yours, Janelia Skripnik!

P.S. Friends, the opportunity to send questionnaires for . I will be glad to work together! =)

Scoliosis and deadlift are seemingly incompatible concepts. However, there are methods for treating lateral curvature of the spine using weights. They allow you to achieve high results in restoring the physiological position of the spinal axis within a short time.

Are deadlifts and horizontal bars allowed for scoliosis?

Strength machines (deadlifts, kettlebells, dumbbells) significantly increase the resistance of the back muscle groups to high loads. As a result, the skeletal muscles quickly strengthen and support the spine. However, there is an additional beneficial effect of strength training on body fat. They eliminate excess mass and reduce body weight, which has a beneficial effect on functionality.

The horizontal bar for scoliosis affects health in a similar way to medical traction (). It involves attaching weights to the patient's limbs. When the procedure is applied over several weeks, conditions are created to expand the height of the intervertebral discs and increase the total length of the spinal column. The procedure is prescribed by doctors when pain occurs in the lower back.

You can repeat the traction mechanism in the gym or at home with proper use of strength training equipment, but first you need to study the safety precautions when working with them.

How to choose the right sports equipment

It is very important to choose the right not only equipped gym, but also a “therapeutic” gymnastics machine. It should be beneficial and prevent muscle injury.

Principles for choosing devices for “therapeutic” bodybuilding:

• Safety and reliability are determined by the availability of manufacturer certificates, as well as technical inspection documents;
• For the treatment of scoliosis, exercise machines are needed that have the ability to adjust the height and angle of the bench;
• For children, it is necessary to select deadlifts according to age;
• The equipment set should include supporting belts to prevent injury to the spine and soft tissues during training.

Main models

There are 3 main types of strength training equipment based on weight:

• Free;
• Own;
• With built-in scales.

Free mass models allow you to improve coordination and build muscle mass. Used in bodybuilding.

In case of frontal spinal deformity, they can be used to strengthen the muscles on the counterbending side. For example, if the spinal axis is deviated to the left in the lumbar region, then with the help of strength exercises you can “build up” the muscles in the right side of the lower back. This effect is determined by adjusting the width between the uprights of the device, as well as the use of an asymmetrical support belt.

Products of their own weight develop flexibility and endurance. The load force in them is formed by a person’s own “traction force”. The power of the deadlift is regulated by the inclination of the bench.

Models of built-in weights allow you to strengthen individual muscle groups. This effect in scoliosis allows you to “build up” only the necessary muscle fibers without the risk of “pumping” muscles that are in a state of hypertonicity. To adjust the force, the devices contain cam and lever mechanisms.

How to do exercises for scoliosis

Rules and principles for performing exercises with weights for scoliosis:

• The maximum weight of the load should not exceed 50% of body weight;
• The intensity of stretching during bodybuilding increases gradually from session to session. In the initial stages, weights, barbells and deadlifts weighing about 5 kilograms for men and 3 kg for women are sufficient;
• There should be no pain during training. If it appears, reduce the intensity of the stretch or abandon the exercise;
• It is optimal if, within 5 approaches for scoliosis, a person lifts from 12 to 15 kilograms without causing discomfort from the back, and pain does not interfere with pulling himself up;
• Remember that proper back position in bodybuilding is more important than the weight of the load you lift. Physiological posture must be maintained in any position. Even squats for scoliosis should be performed with a straight back;
• You need to pull yourself up, observing;
• Before you start working out in the gym, you need to prepare your muscles for physical activity. For these purposes, massage, warm bath, manual therapy or gymnastics are suitable;
• Push-ups and lifting weights should be done carefully without jerking or sudden movements;
• Bends of the torso forward are accompanied by high trauma to soft tissues. When bodybuilding, try to keep your back straight.

To summarize, we will focus the attention of readers on the fact that the choice of strength exercises should be made primarily by the attending physician. It is better if the scheme of “therapeutic” bodybuilding in the gym is developed jointly by a vertebrologist and a physical therapy instructor.

​Since doctors prohibit only light exercise. correct it with physical therapy, pump up your back with hyperextensions and pumps

Is it possible to do strength exercises when you are sick?

​In which area is scoliosis, in one or two? First you need to straighten it, then you can load it.​

The first and third exercises are useful precisely because they develop approximately all the muscles that are located near the shoulder blades (trapezius, supraspinatus and infraspinatus, rhomboids, etc.). Hyperextension can perfectly train the spinal extensors. These are deep spinal muscles that adhere to the spine without gaps. The four exercises described are quite simple to perform and even children can use them without worrying that they may get any injuries.​

​Lying position​

General principles of training the back muscles for spinal curvatures

To perform the exercise, place your feet shoulder-width apart and bend your knees slightly. The back is flat, without “bulges”. They grab the bar with their hands, spreading them approximately like their legs. Inhale deeply and pull the barbell towards the stomach (belt).​

• ​150 kg;​
• ​World records in this type of exercise with a barbell are recorded in two categories: open, with doping control. And, of course, in different weight categories (there are 11 in total).​
• ​This version of the deadlift differs from the usual barbell in which the bar is made in the shape of a diamond and has internal handles for grip. The athlete positions himself inside the diamond and pulls the barbell by these handles.​
• ​There are the following types of deadlift:​
• ​Free mass models allow you to improve coordination and build muscle mass. Used in bodybuilding.​
• Push-ups and lifting weights should be done carefully without jerking or sudden movements;
• Scoliosis and deadlift are seemingly incompatible concepts. However, there are methods for treating lateral curvature of the spine using weights. They allow you to achieve high results in restoring the physiological position of the spinal axis within a short time.​
• ​Vladimir Sakhnenko​
• ​The earlier a person starts doing pull-ups on the bar, the better for him. Pull-up methods must be replaced periodically. Both to the front of the body from the torso to the abdomen, and behind the head. Undoubtedly, pull-ups favorably develop the back muscles.​

How to choose the right sports equipment

A person suffering from scoliosis presses the upper limbs towards the hips and raises the straightened lower limbs in turn. In a lying position on his stomach, he tries to lift all his limbs up for a short time. Without raising the lower limbs, the upper limbs are placed crosswise several times. Holds his ankles, then tries to lift his limbs upward.​

​This type of traction is a variation of the classic one. The difference is in the rounded back and the chin pressed to the chest. In it, the greatest load is transferred to the lower back. To increase the load, you can stand on a stand.​

• ​with a weight category of 140+ kg, 2nd youth category 75 kg; elite category
• ​In the open category, the record for the lightest (56 kg) athlete is 288 kg and belongs to Lamar Gant from the USA. He installed it back in 1980. The “heaviest” (140+ kg) is 460.4 kg. It was installed in 2011 by athlete Benedikt Magnusson from Iceland.​
• ​The advantage of the Trap Bar is the ability to pull more vertically. It makes it much easier to keep your back straight.​
• ​Romanian barbell deadlift (or “dead”) ;​

​In case of frontal spinal deformity, they can be used to strengthen the muscles on the counterbending side. For example, if the spinal axis is deviated to the left in the lumbar region, then with the help of strength exercises you can “build up” the muscles in the right side of the lower back. This effect is determined by adjusting the width between the uprights of the device, as well as the use of an asymmetrical support belt.​

• ​Tilting the body forward is accompanied by high trauma to soft tissues. When bodybuilding, try to keep your back straight.​
• ​Strength machines (deadlifts, kettlebells, dumbbells) significantly increase the resistance of the back muscle groups to high loads. As a result, the skeletal muscles quickly strengthen and support the spine. However, there is an additional beneficial effect of strength training on body fat. They eliminate excess weight and reduce body weight, which has a beneficial effect on the functionality of the spinal column.​
• ​I had a dislocated vertebrae (I went to a chiropractor to have it set)​

​As you become more trained, you can add to the exercises described above:​

​In a standing position, the patient with scoliosis bends over, raising his arms upward. The process of walking for people with scoliosis is accompanied by characteristic exercises: with squats and elbows connected behind the back, with high knees.​

​You need to work in this style with light weights. The exercise is done to pump up small ligaments and muscles of the back.​

​237.5 kg.​

​Russian athletes are also among the record holders in this category. In 2013, in the weight category up to 90 kg, Andrei Belyaev became the winner, lifting a weight of 391 kg. In the same year, but in the weight category up to 110 kg, our compatriot Konstantin Pozdeev set a world record of 404 kg. The same weight is also considered the Russian record in deadlift in this category.​

SpinaZdorov.ru

Deadlift, technique, types, safety, records, standards and contraindications

​When working with heavy weights, the hands may not be able to support them and become unclenched. To prevent this from happening, various methods are used: they use special types of grips, use additional equipment (hooks, straps, etc.), develop the muscles of the forearms, including strengthening the grip.​ ​athletic deadlift (or “deadlift”, “classical”) ;​ Products of their own weight develop flexibility and endurance. The load force in them is formed by a person’s own “traction force”. The power of the deadlift is regulated by the inclination of the bench.​

​With scoliosis, it is very important to choose the right not only equipped gym, but also a “therapeutic” gymnastics machine. It should be beneficial and prevent muscle injury.​

The horizontal bar for scoliosis affects health in a similar way to medical traction. It involves attaching weights to the patient's limbs. When the procedure is applied over several weeks, conditions are created to expand the height of the intervertebral discs and increase the total length of the spinal column. The procedure is prescribed by doctors when pain occurs in the lower back.​

​Evgeniy Pryazhnikov​

Deadlift technique

​Bend over with the barbell behind your head;​

​Other exercises for scoliosis​

Types of deadlifts

​The main diseases that may not “allow” you to do deadlifts: knee injuries, varicose veins, spinal injuries, spinal curvature. If you have such problems, you should first consult a doctor.​

• ​According to the IPA and WPA Federations, there are no youth categories, and the deadlift standards without and with equipment are higher and lower than according to the WPC Federation.​
• ​In the category with doping control, the records are slightly lower. In the “lightest” weight category it is 255 kg, and in the “heaviest” - 410 kg. They belong, respectively, to Sergei Fedosienko (Russia) and Mark Henry (USA). Installed in 2009 and 1995.​
• ​The most reliable type of grip among specialists is considered to be the mixed grip in the deadlift (or “mixed grip”). Its peculiarity is in the location of the hands on the barbell: one from below, the other from above. With this grip, the bar practically does not slip out of your hands, but creates a torque that is dangerous for the spine.​
• ​"lifter" deadlift (also "Sumo") ;​

Classical

​Models of built-in weights allow you to strengthen individual muscle groups. This effect in scoliosis allows you to “build up” only the necessary muscle fibers without the risk of “pumping” muscles that are in a state of hypertonicity. To adjust the force, the devices contain cam and lever mechanisms.​

​Principles for choosing devices for “therapeutic” bodybuilding:​

​You can repeat the traction mechanism in the gym or at home with proper use of strength training equipment, but first you need to study the safety precautions when working with them.​

​No, you can’t, or you need to consult with someone!​

​Deadlift;​

A patient who suffers from scoliosis kneels down and sways with a straightened spine, after which he spreads his lower limbs more spaciously and sits down. In a standing position on all fours, a person with scoliosis slightly raises different upper and lower limbs. It stretches out like a cat, while distributing the load on its spine. For the spine of a person who has scoliosis, the lotus pose has a particularly beneficial effect. A patient with a lateral curvature of the spine hangs along the width of the bench: the lower limbs are kept as an assistant, the upper limbs should be moved behind the head the ball, unbending carefully.​

"Sumo"

​With this disease​

"Trap bar"

​There are three such sets of standards, they are established in different Federations: WPC, IPA, WPA. In addition, they are divided to perform deadlifts with and without equipment. The WPA Federation also has standards established for performing exercises with doping control.​

​The most convenient and practiced “direct” grip is when both hands rest on top of the bar. It is suitable for deadlifting for beginners and is used without any hooks or straps. Allows you to maximally load the muscles of the athlete’s forearm and increase grip strength. It’s easy to switch to working with free weights (harnesses, dumbbells, kettlebells, etc.).​

Bar grip

​trap bar row.​

​To summarize, we will focus the attention of readers on the fact that the choice of strength exercises should be made primarily by the attending physician. It is better if the scheme of “therapeutic” bodybuilding in the gym is developed jointly by a vertebrologist and a physical therapy instructor.​

​Safety and reliability are determined by the availability of manufacturer certificates, as well as technical inspection documents;​

​Rules and principles of performing exercises with weights for scoliosis:​

Developing grip strength

​Dima Kuznetsov​

​Bent-over row;​

Deadlift Safety

​It is not recommended to use a high bar, because with a lateral curvature of the spine, after any attempt you need to touch your toes to the surface of the ground in order for the muscles to rest. You should not allow pain to appear in the spine.​

​Especially for​

​deadlift​

​Standards are established for 12 weight categories (52…140+) for men and 9 for women (44…90+). Moreover, they are different for each of the 9 deadlift categories: 2nd youth, 1st youth, 3rd adult, 2nd adult, 1st adult, CMS, MS, MSMC, Elite.​

​There is a “weightlifter’s grip” (or “lock” grip). In it, the thumbs do not cover the bar, but are pressed against it with the remaining fingers. It's reliable, but painful on the thumbs. Therefore, it is used only in competitions, and very rarely during training.​

Deadlift records

​This type of deadlift is performed with narrow legs. It mainly works the hamstrings, back muscles, and gluteal muscles. The quadriceps are loaded only at the beginning of the lift (“fall”) of the bar.

​Exercise​

​For the treatment of scoliosis, exercise machines are needed that have the ability to adjust the height and angle of the bench;​

​The maximum weight of the load should not exceed 50% of body weight;​

Deadlift standards

​I tried and I got dislocated

​Swing the dumbbells while bending to the sides.​

​The upper limbs must be turned with the fingers in the direction in front of you, since this position will bring much more positive results to the back muscles that hold the spine. The deflection of the spine has a beneficial effect. A patient with a lateral curvature of the spine should finish the gymnastics process by hanging on horizontal bars or on a wall bars. If you have a reliable assistant, then it is advisable to hang upside down, while relaxing the spine. If you have scoliosis, it is strongly recommended to rest while lying on a bed that is tilted at an angle (with a raised headboard), as this has a positive effect on the spine.​

​vesanet.com​

• ​not prohibited. It is recommended to do the exercise only with light weights. The technique could be like this: first, a good warm-up; then squat/dead sets with light weights; then hyperextension and leg press.​
• ​For example, to get the 2nd youth category (according to the WPC Federation using equipment) in the weight category up to 52 kg for men, you need to lift a barbell weighing 82.5 kg. And the “Elite” category is 265 kg. For women, for the smallest weight category, the figures are 52.5 and 167.5 kg, respectively. In the “heaviest” weight categories, the figures are, respectively: for men 132.5 and 432.5 kg, for women 82.5 and 262.5 kg.​
• ​A common exercise for developing grip strength is a deadlift from a block with a long (20...30 sec) hold.​
• ​Proper execution of a deadlift involves lifting the barbell vertically and evenly. The shoulders are pulled back, the head is not lowered, the shoulder blades are brought together.
• ​deadlift​
• ​For children, it is necessary to select deadlifts according to age;​
• ​The intensity of stretching during bodybuilding increases gradually from session to session. In the initial stages, weights, barbells and deadlifts weighing about 5 kilograms for men and 3 kg for women are sufficient;​
• ​egor afonin​

​These exercises are very effective, but also quite difficult and, if performed unskilledly, very risky. You should definitely start with small weights. Ten kilograms (this is the weight of the barbell) for females and twenty kilograms for males. You should also make sure that you perform these exercises completely according to the rules. All these exercises are best done in three or four sets, ten to fifteen times. After completing each workout, you should hang on the bar for approximately twenty seconds to stretch the spine. You also have the opportunity to experience the combination of using various posture braces along with training. But never forget that this is just a bonus for classes. And it’s better not to wear them during classes.​

Deadlift for scoliosis

During exercise, special attention should, of course, be paid to the back (thirty to forty percent of all types of exercises). But you also need to remember about other areas of your torso. Because in order to form a proportional and chic body, the back alone will not be enough. That is why it is necessary to train the whole body. And during the next workouts, perform three or four exercises on the deep and superficial spinal muscles.​ ​- V.A.N.​​To make it easier, you can do deadlifts from knee level, from a support. This will reduce the load on the spine. Scoliosis decreases over time.​

​According to the WPC Federation, the deadlift standards without equipment are lower:​

​Initially, the projectile lies on special cubes-plinths, measuring 0.4x0.4x0.4 m and covered with rubber. The athlete does the hold with a direct grip; the load on the spine is reduced due to the inability to lift the greatest weight. After completing the exercise, the weight of the barbell is reduced by 30%, the projectile is again lifted from the plinths, held for longer and only then lowered onto the plinths. Usually repeat the exercise at least 3 times.​

Smith machine deadlift

​This type of traction is suitable for people who have short arms and weak legs. They have short fingers, and to hold them, athletes use a special “lock” grip (the thumb is pressed on top with all fingers).​

- multi-joint basic physical action. A deadlift is performed with a barbell, dumbbells, or a kettlebell placed between the legs. Used as a general element of human physical training. It is also used as a competitive discipline, for example, in extreme strength training and powerlifting. In bodybuilding, the benefits of deadlifting are manifested in strengthening the lower back muscles and better pumping of the legs.​

Deadlift from the pit

​The equipment set should include supporting belts to prevent injury to the spine and soft tissues during training.​

Bent-over deadlift

There should be no pain during training. If it appears, reduce the intensity of the stretch or abandon the exercise;

​depending on how strong you are)​

Hump ​​deadlift

The most vulnerable area is the cervical spine. Even his hands and head are heavy for him. The muscles that lift the upper limbs are attached to the cervical spine and skull, which is why simply lifting the upper limbs or shoulders compresses the vertebrae of the neck. And, for example, painting the top covering of a room, stowing luggage on the mezzanine, or writing on the blackboard for a long time at school will become real torment for the cervical spine if you have a lateral curvature of the spine. Even being in a sitting position, while hanging your head towards your chest, is extremely harmful for this part of the ridge. Do simple neck exercises in your free time. The pressure on the vertebrae of the neck is stabilized if you are in a sitting position with your head raised up.​

​For us, absolutely all exercises for the back muscles will be suitable, both on a machine and with free weights. Please note that at the initial stage of training it would not hurt to do:

Contraindications for deadlifts

In case of scoliosis, a sport such as gymnastics is based on a scientific approach, due to the fact that spinal injuries in the presence of scoliosis take on a complex form that requires asymmetric loads in order to correct the curvature of the spine. In the presence of scoliosis, gymnastics is only a part of physical therapy. The main idea of ​​gymnastics in the presence of scoliosis is to strengthen the muscles that keep the spine in a normal position (there are several such muscle groups - for example, the lumbar quadratus muscles and the like).​

​It must be remembered that the presence of scoliosis increases the likelihood of spinal injury. Therefore, the main thing is to adhere to the exercise technique. And the use of an athletic belt.​

​for men: weight category up to 52 kg 2nd youth category 72.5 kg, elite category​ ​By violating the technique of performing an exercise, you can get injured or “remember” the ones you received earlier. Moreover, the likelihood of such an outcome is higher with larger weights. With a round back, the harm of deadlifting manifests itself in a greater load on the intervertebral discs. Uneven load can lead to their shifting and pinching of the spinal nerves. The lumbar region is especially susceptible to injury in this case.​​When progress in an exercise is limited by a weak grip, athletes begin to use hooks, straps, and wrist straps. These devices are not allowed during deadlift competitions.​

vesanet.com

Training for scoliosis. Strengthening muscles. Exercises

​Muscles worked during deadlift​

Basic rules of gymnastics for scoliosis

​There are 3 main types of strength training equipment based on weight:​

​It is optimal if, within 5 approaches for scoliosis, a person lifts from 12 to 15 kilograms without causing discomfort from the back, and pain does not interfere with pulling up;​

Exercises for the back muscles for scoliosis

​my friend has scoliosis (though I don’t know to what degree), so he recently received a master’s degree in powerlifting)​

​All these exercises are suitable for work; they are simple and static in nature.​

​Pulldowns to the chest and behind the skull from the upper block;​

In such cases, it is unacceptable to endure acute pain. A person with scoliosis should stop immediately. Low-grade pain in the muscle area is acceptable, but it should stop after a few days. You should not load your spine with strength exercises. The speed and frequency of gymnastics exercises when suffering from scoliosis must be adjusted. It is prohibited to use various gymnastics procedures that can increase the elastic qualities of the spine. When suffering from scoliosis, it is recommended to play sports under the strict supervision of a specialized instructor or medical specialist.​

​The Smith machine (or Smith machine) is a barbell that can move in vertical guides. Its peculiarity is that when performing exercises you do not need to lose strength on body balance. All attention is focused on approaches.​

​235 kg;​

​Reverse grip deadlifts also pose a risk of injury, especially when lifting heavy weights. This grip shortens the biceps and increases the load on it, which can sometimes lead to muscle or tendon rupture. The danger especially increases when flexibility in the elbow is impaired.​

Features of pull-ups on the horizontal bar for scoliosis

​Romanian deadlift: execution technique​

​The importance of deadlift training is explained by the involvement of a larger (¾) mass of human muscles in the work. These are the biceps, forearms, trapezius, latissimus dorsi, 2nd and 4th head muscles of the thighs, buttocks, back extensors.​

Exercises in the gym for scoliosis

​Free;​

​Remember that proper back position in bodybuilding is more important than the weight of the load you lift. Physiological posture must be maintained in any position. Even squats with scoliosis should be performed with a straight back;

• ​Alexander Borodach​
• ​Have any questions or suggestions? Write [email protected]​
• ​Hyperextension;​
• A person with scoliosis should not think about posture; he should try to rotate his shoulder joints. It is also important to know how to do exercises correctly before performing basic exercises.​

​The machine performs many different exercises. One of them is a squat with different leg positions. In particular, a wide leg stance helps those doing Smith deadlifts, which are a type of “lifter” (or “sumo”).​

​Uneven grip is dangerous due to the torque generated by the barbell, which acts on the spine. This is especially dangerous when working with heavy weights and repeated approaches to the barbell. To minimize the risk, athletes change the rotation of their hands with each approach.

• ​This deadlift differs from other types in that the legs are straight or slightly bent at the knees. This may be caused by anatomical features of the structure. The person performing the exercise simply leans towards the barbell, grabs it with his hands and lifts it.​
• ​The classic deadlift with a barbell supported by straight legs (or “deadlift”) additionally includes the hamstrings. Moreover, it works under static voltage and at the limit. The buttocks and their upper lobes also begin to be loaded.
• ​Own;​
• ​You need to pull yourself up, following the principles of breathing according to Katharina Schroth;​

​The consequences may be different. If the doctor said, it’s better not to take heavy weights, 50 kilograms. And so, to the point, if you are a powerlifter, then of course do it, warm up well, put on a belt, stretch the vertebrae on the horizontal bar, massage, warm baths, complexes for restoring joints, connective tissue fabrics, etc. The weights are adequate. You chose this sport. Your weight is going well. How much is your weight and how many repetitions are there in the work?

Caring for the cervical spine

​Horizontal block rods;​

islimming.ru

Scoliosis and deadlift 160kg.

​Supine position​

​“Pit” here is allegorical. The athlete stands on some strong elevation and takes the barbell from the floor. At the same time, the amplitude of movements increases, which affects the load on different muscles. To pump up your legs, you can, for example, squat down deeply and pull the barbell only with them.​

Is it possible to squat and do deadlifts (apply axial loads on the spine) with 2nd degree scoliosis.

​402.5 kg;​

​If your grip strength is weak, it is better to use loops and wrist straps rather than using a different grip. The use of equipment helps to hold the barbell and reduces the load on the hands. Allows you to concentrate not on holding the barbell, but on the pull.​

​The technique is traumatic, so this type of deadlift is not used in powerlifting. And it does not allow the athlete to lift the maximum weight for him.​

​When deadlifting, the grip on the barbell can be different: narrow, medium and wide; straight, parallel or mixed (different grip); special - in the “castle”. When performing the exercise, your legs can also be placed differently: shoulder width apart or much wider.​

​With built-in scales.​

​Before you start working out in the gym, you need to prepare your muscles for physical activity. For these purposes, massage, warm bath, manual therapy or gymnastics are suitable;​

​Alex​

​Alexey Klubkov​

Trapeze using dumbbells and barbells (shrug)

A person who suffers from any form of scoliosis moves as if on a swing, connecting his knees to his head in advance. Alternately reaches with his hands to the straightened left and right legs. He walks in a military style on straight lower limbs and “peddles” in a supine position.​
​This type of traction is a good replacement for jerking. At the same time, it works well on all the muscles on the back, especially the latissimus.​

​for women: weight category up to 44 kg 2nd youth category 47.5 kg, elite category​

​Deadlifts should always be done only after recovery, after 7…10 days. In this case, you should always warm up first using light weights. And, of course, you need to follow safety precautions.​

​This technique is used more by people with long arms and weak backs. The “sumo” style provides for a very wide placement of the legs (almost to the “pancakes”), a straightened back from the beginning to the end of the movement phase. Mainly only the thigh muscles work.

​To relieve excess stress on the joints, bend your legs slightly when performing the exercise. Keep your arms extended and your back straight. In this case, the load is transmitted strictly vertically, to the entire spinal column.​

Fitness is a great opportunity to gradually improve your body's health, while at the same time forming a beautiful, proportional body. Fitness involves regular physical activity and rational food choices. Fitness includes a whole system, not just physical education. This is a culture, this is a regime, this is a diet, this is an outlook on life and health, which ultimately gives you great health and a great mood. This is many years of experience of specialists, a special training system and a special way of life, a whole life philosophy, an excellent way to prolong youth. By doing fitness, you can not only effectively lose weight, but also significantly increase your self-esteem, endurance, self-confidence, and the desire to set and achieve new goals. Along with excess weight, uncertainty, self-criticism and complexes will go away.

Fitness classes are so harmonious and aesthetic that it creates a feeling of celebration. Man himself is beautiful by nature and fitness once again emphasizes this. Fitness classes are a great way to keep yourself in good shape and take care of your own health. Fitness trains muscle strength, endurance, develops flexibility, increases the amount of oxygen in the blood, accelerates metabolism and promotes the rapid removal of waste products from the body. Fitness classes help restore mental performance, improve the human body’s resistance to viruses and stress, and also reduce the likelihood of mental susceptibility to the most common disease - depression.

Many people come to the gym when they are already used to it :), i.e. will receive some kind of injury, sprain, or they will be given a bad spinal diagnosis, implying surgical intervention and a complete “do not turn over” lifestyle. Agree, who wants, for example, at 30 years old to feel and, most importantly, in fact, to be a wreck? I'm sure no one. Of course, we will not consider extreme cases now, but, for the purity of the experiment, we will take a group of people who have a certain curvature of the spine, and they have decided or are already going to the gym. Let's decide how to properly put stress on the back, which exercises should be avoided and which ones should be followed.

If you come to an orthopedist and he reveals that you have a curvature of the spine, then you can with a high degree of probability assume that he will strictly prohibit lifting weights and any spinal work with iron in the gym. On the one hand, the specialist will be right, because in theory only the straight spinal column is capable of withstanding significant compressive pressure resulting from certain exercises, such as squats. Any type of scoliosis means the vulnerability of the corresponding area and the imposition of increased load on it.

The consequences of incorrectly selected exercises or “ignoring” the advice of an orthopedist/sports doctor can be:

pinched nerve endings;
constant dull/sharp back pain;
herniated discs/vertebral displacement.
If you look at the problem of curvature from the other side, then, judging by medical statistics, the gym, or rather working with weights and strength exercises, is contraindicated for all people who have scoliosis, and this is more than 1 million Russians.

How to properly train and lift weights for scoliosis?

First of all, you need to decide on exercises that absolutely cannot be performed for various types of scoliosis, these include:

full range of deadlifts;
full range sumo deadlift;
straight leg deadlift (Romanian);
squats with a barbell on the shoulders/chest;
standing military press;
exercises for the lower body that negatively affect the lower back - lunges, lying leg curls.
Agree, it’s quite unusual to see lunges and lying leg curls on the list of avoided exercises? However, it is they (together with squats) that can cause back pain and create increased pressure on the vertebrae.

Therefore, try not to include these exercises in your training program.

Now let's figure out what is useful for the spine in terms of scoliosis training.

The most important thing we can do to help our back in this situation is to try to create a strong muscle corset around the spinal column. You can achieve this by including the following exercises in your training program:

pull-ups on the bar/in the gravitron simulator;
traction of the upper/lower blocks to the chest and waist;
hanging straight leg/knee raises;
parallel bars push-ups;
plank exercise;
exercise vacuum;
hyperextensions/reverse hyperextensions;
exercise good morning;
boat exercise.

The main features of these exercises are:

formation of your own muscular support corset;
no compressive load;
stretching effect;
traction of the vertebrae (traction) – expansion of the height of the m/n discs and increase in the total length of the spine;
dynamic participation of all major parts of the spine.
In addition to these exercises, there are simple home complexes that will help relieve back pain and relieve stress on the spine.

Basic principles of training back muscles for scoliosis

If you know that you have scoliosis, then follow these tips when working on your back in the gym:

exclude working with large weights, maximum weight of the projectile = 50-60% of body weight;
stretch your spine after each approach, incl. using yoga poses (cat/dog, etc.);
refuse the exercise if it causes back discomfort when performed;
perform deadlifts only in a power rack, excluding the lower part of the amplitude;
At the beginning of each workout, do hyperextension;
be sure to include in your back training, in addition to power rows (barbells/dumbbells in an incline position), pull-ups on a horizontal bar or lat pull-downs;
make sure that both sides of the back/spine receive an equal amount of load, and to do this, perform unilateral exercises - dumbbell rows, alternate cable rows from the lower block;
at the end of the workout, do a regular hang/stretch on the bar;
watch the technique of doing the exercises (especially the position of the back), looking at yourself from the side in the mirror;
use special belts and bandages to fix the back/spine;
to relieve muscle spasms and relax the back muscles, use the Kuznetsov applicator and its analogues.
Now you know how to competently build your training process for spinal curvature, and what you need to pay close attention to.

HOW TO TRAIN WITH SCOLIOSIS

I decided to pay attention to a problem that is very widespread. I would like to start with the following message:

If you are just starting to train, then the first thing you need to do is think carefully and remember all the health problems, injuries and diseases that you currently have or have had in the past.
If you communicate with a coach and he does not ask you such a question, then I advise you to end the conversation there. It’s also worth thinking a million times before trusting yourself to a newly minted specialist a la “I’ve lost 20 kg - I’ll help you too.” Remember, if a lizard’s tail fell off, then the mouse’s and the squirrel’s will not fall off, no matter what she advises them.

And now, let's move directly to the topic of scoliosis. How to train if you have developed a pathological curvature of the spine during your life?

1. Having this condition means that one side of your back is stronger and tighter, while the other is more stretched and weaker.
It is important to consult with qualified medical professionals so that they can assess your specific case. It is worth paying a visit to the doctor and asking him in detail about the points where muscle hypertonicity is observed.
Next, when you figure out exactly which side and which specific zone you have is stronger and which is weaker, you can begin to correct the situation. Namely, the weaker side needs to be pumped up, the stronger side needs to be stretched.
For areas where stretching is needed, we can do back rotation stretches, torso twists, and stretches in which you reach upward while stretching the latissimus dorsi.

2. Because one part of your body is weaker than the other, using unilateral exercises is important. Make sure that each side of your body is performing the exercise through its full range of motion, without allowing the stronger side to work harder. Start working from the weak side.
Make sure that both parts of the body receive the same load. Examples of such unilateral back exercises are one-arm dumbbell rows or similar pulley rows.

3. Avoid exercises that cause discomfort or make you feel worse between sessions. You can perform many leg exercises without straining your back, causing pain: choose among the various variations of squats, lunges, and step-ups that do not cause discomfort.

4. Exercises that strengthen and develop your core muscles will allow you to have strong abdominal and back muscles that will keep your spine in the correct position. Use basic exercises that work your stabilizers.

5. Regular massage will help you relax the tense side of your back and improve the condition. It will be a great success to find a specialist who knows how to do neuromuscular massage and has experience working with athletes

And the main advice - during training, always carefully ensure that the “tense” half, which is usually stronger, does not take on more load than the “non-tense” side

Using these tips, you will not get rid of scoliosis, but will significantly improve the quality of your life and the condition of your spine.

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