RU2399397C2 - Method for back muscles exercising - Google Patents

Abstract

FIELD: sports.

SUBSTANCE: method of back muscles exercising includes body folding and unfolding in support. Lumbar spine is bent and unbent with rest on middle portion of stomach.

EFFECT: using this invention makes it possible to activate middle and deep layers of deep muscles in lumbar spine.

3 ex, 4 cl

Description

The claimed invention relates to physiotherapy, and in particular to the effect on the deep muscles of the back, carrying out the movement of the vertebrae relative to each other. It can find application in the practice of medical-sports dispensaries, sports and fitness clubs.

It is known that back muscles are divided into superficial and deep.

Superficial muscles of the back are located in two layers. The first layer consists of the trapezius muscle and the latissimus dorsi, the second - the major and minor rhomboid muscles, the muscle that raises the shoulder blade, the upper posterior dentate muscle and the lower posterior dentate muscle. These muscles perform primarily static work and hold the spine upright. During training, the effect is usually applied to the superficial muscles of the back and gluteal muscles.

The deep back muscles form three layers: superficial, medium and deep. The surface layer is represented by the belt muscle of the head, the belt muscle of the neck, and the muscle that straightens the spine; the middle - transverse-spinous muscle; the interstitial, transverse and suboccipital muscles form the deep layer [Fenish X., Dauber V. Pocket atlas of human anatomy based on the International Anatomical Nomenclature. - St. Petersburg: "Publishing house" DILA ", 2005.-S.74-76].

It has been established that the weakness of the deep back muscles, namely the transversely-spinous, interspinous and transverse, is the main cause of their spasms, which leads to muscle blockade of the vertebral-motor segment and, as a result, to severe pain in the spine. Activation and restoration of the functions of these muscles allows you to restore and improve motor capabilities and increase the duration of remission of people suffering from spinal osteochondrosis, since trophic (nutrition) of the intervertebral discs is provided only when the vertebrae are displaced relative to each other [Rodionova ON, Nikitina G.A. . Treatment of osteochondrosis. - SPb .: Vector, 2006. - P.49], and the movement of the vertebrae in the vertebral-motor segments, having both healthy and dystrophically altered discs, is carried out during the functioning of these deep back muscles.

We are not aware of methods aimed at the activation of transverse-spinous, interspinous and transverse muscles.

Closest to the claimed method is a method of influencing the back muscles (hyperextension), including flexion and extension in the hip joint with emphasis on the front of the thighs and ankles [Wyder D. Bodybuilding: a fundamental course by Joe Weider. - M .: FAIR-PRESS, 2005. - P.274]. In this exercise, performed on the simulator, the hips are laid on the platform, ankles rest against the support roller, and keep the legs and back straight throughout the exercise. The body is lowered down from the belt. Raise the torso parallel to the floor with the strength of the muscle that straightens the spine, gluteal muscles and biceps of the thigh.

However, when hyperextension is performed, flexion and extension occurs in the hip joint and does not involve the transverse-spinous, interspinous and transverse muscles of the back.

The result, the achievement of which the claimed invention is directed, is to activate the middle and deep layers of the deep muscles of the lumbar spine.

This result is achieved by the fact that in the method of influencing the muscles, including flexion and extension of the body in focus, the flexion and extension of the lumbar spine when focusing on the middle abdomen.

Proximal flexion and extension of the lumbar spine can be performed, as well as distal flexion and extension of the lumbar spine with emphasis on the middle abdomen and / or double flexion and extension of the lumbar spine with emphasis on the middle abdomen.

Exercises are as follows.

With proximal flexion and extension of the lumbar spine, the practitioner lays down on the middle part of the abdomen, for example, on the platform of the simulator for hyperextension. The legs are lowered and bent, the upper (proximal) part of the body is lowered, the back is maximally rounded. The practitioner raises the proximal part of the body to the deflection of the lower back, while lifting occurs due to contraction of the lumbar muscles.

Distal flexion and extension are carried out on the same simulator with an emphasis on the middle part of the abdomen, but the body is placed in the opposite direction, and the practitioner is held by his hands by the roller to stop his legs. The legs are bent at the knees and sag freely. The practitioner raises the pelvis as much as possible up to the deflection of the lower back due to contraction of the lumbar muscles, and returns to its original position until the muscles are fully stretched.

With double flexion and extension of the lumbar spine, the user lays his stomach on a fixed support in the form of a roller or other supporting platform and, holding his hands on any fixed object to maintain balance, performs extension of the body with an amplitude optimal for it, reducing the muscles of the lower back.

Depending on the condition of the trainee, he is prescribed only proximal flexion and extension of the body, or proximal and distal, or double, or all three exercises. Training includes 1-5 or more approaches of 3-20 or more repetitions of each movement. You can use additional weights or perform exercises without weights.

The invention is further illustrated by examples, but not limited to.

Example 1

Patient A., 53 years old, suffering from osteochondrosis of the lumbosacral spine, being in a state of relative remission, nevertheless experienced constant aching pain in the lower back.

As part of the health-improving training program, at different stages of the program, distal or proximal extension of the body was prescribed in 2-4 sets of 10-20 reps, both with and without additional burdening.

At the end of the training program, pain in the lower back was absent. A significant increase in the power qualities of the muscles of the lower back was observed.

Example 2

Weightlifter M., 25 years old, experienced constant pain in the lumbar region caused by a long-standing injury during the competition.

The training program included double extension of the body, which was performed on the simulator for extension of the body (certificate for utility model No. 18934), in 3-5 approaches of 6-10 repetitions.

As a result, after 1 month, there was a significant decrease in pain in the lumbar region, as well as an increase in maximum one-time strength indicators in exercises that actively involve the muscles of the lower back, such as deadlift and squats with a barbell on the chest.

Example 3

Patient S., 49 years old, experienced constant pain in the lumbar region associated with a sedentary sedentary lifestyle.

The training program included proximal flexion and extension of the body, both without weights, and with weights up to 10 kg, held hands. In the training, 3 approaches of 10-15 repetitions were performed.

After 1-1.5 months of regular classes, the elimination of pain in the lumbar region during movement and at rest was noted.

As can be seen from the above examples, the inventive method allows to eliminate pain in the lumbar region due to the development and training of deep back muscles.

Claims (4)

1. A method of influencing the muscles of the back, including flexion and extension of the body in focus, characterized in that the flexion and extension of the lumbar spine with emphasis on the middle part of the abdomen. 2. The method according to claim 1, characterized in that it includes proximal flexion and extension of the lumbar spine with emphasis on the middle part of the abdomen. 3. The method according to claim 1, characterized in that it includes distal flexion and extension of the lumbar spine with emphasis on the middle part of the abdomen. 4. The method according to claim 1, characterized in that it includes double flexion and extension simultaneously of the proximal and distal parts of the body with emphasis on the middle part of the abdomen.