RU2598757C1 - Method of posture alignment - Google Patents

Abstract

FIELD: medicine.

SUBSTANCE: invention refers to restorative and sports medicine, non-drug methods of alignment of the spinal column curvatures. Techniques are performed, aimed at removal of metabolic products from muscles, and a complex of physical exercises for groups of muscles agonists-antagonists with load and subsequent expansion is performed. Complex comprises three groups of exercises. First group is performed as exercises on simulators to overcome counteracting force, second one - in the form of exercises to overcome gravity force of one's own body, third one - in the form of exercises on elongation of shortened muscles by stretching with delay in a stretched position for 30 seconds. At that the exercises involve only symmetric motions - for two limbs simultaneously. Herewith, firstly, three groups of exercises are performed in the form of adaptation-preparatory stage, where the number of repetitions in the exercise is 12, 50-60 % of rep max (RM), the number of approaches is 2. Then - in the form of correctional stage, where ratio is 8 repetitions of 70-80 % of RM on weak muscle groups, ratio is 12 repetitions of 50-60 % of RM on shortened muscles at 3-4 approaches. Exercises are performed in prone lying position, or semirecumbent, or sitting, or standing provided neutral alignment of the spinal column curvatures in sagittal and frontal planes.

EFFECT: method provides regenerative process of muscles disturbed balance, opposite by function: of flexors and extensors of the hip joint, lumbar, thoracic spine at posture alignment in sagittal plane, as well as the muscles of the left and the right halves of the body in frontal plane.

5 cl, 1 dwg, 1 ex, 1 tbl

Description

The invention relates to rehabilitation, sports medicine, to the field of non-pharmacological restoration of the physiological state of the body, and in particular to methods of correction of the bends of the spinal column.

It is known that correct posture contributes to the normal functioning of the life-supporting systems of the body and the rational use of biomechanical properties of the musculoskeletal system, that is, it is of great importance in human life. Posture is usually defined as the relative position of body parts. Good posture is a state of balance of the muscle and skeletal system, which protects the supporting structures of the body from destruction, from repeated trauma, from the progression of deformation, regardless of position (standing, lying, crouching, in which these structures work or rest, the uneven development of the muscular system contributes to the appearance of deformations and violation of posture.

Violation of posture is especially widespread among young people who lead a sedentary lifestyle, the specificity of work of which involves prolonged sitting. Problems of posture disorders without timely correction become a predisposing factor for the development of structural changes in the spine and diseases of internal organs, which are the cause of a decrease or disability in adulthood.

The solution to this problem lies in the further improvement of treatment and prophylactic measures, the introduction of non-invasive methods of diagnosis, monitoring and posture restoration into widespread practice.

A known method of myodynamic traction of the spine with dynamic contraction and relaxation of the muscles of the thoracic and lumbar spine, described in RF patent No. 2508921, publ. 03/10/2014, class A61H 1/02, A63B 21/00, where the method is carried out with dynamic contraction and relaxation of the muscles of both the thoracic and lumbar spine or the cervical and thoracic spine using means of fixing individual parts of the body with the possibility of attaching weights to them by means of a cable thrown through the upper vertical block simulator.

There is a method of correcting violations of the optimal statics of the musculoskeletal system of young and mature people with dorsopathy of the lumbar region, which includes corrective gymnastics based on proprioceptive neuromuscular activation in three stages using block-type simulators in isometric mode along the lines of muscle kinetic chains (RF patent No. 2511650, publ. 04/10/2014, class A61H 1/02).

A known method for correcting posture disorders (Methods of using oriental gymnastics for posture disorders in students of humanitarian universities, thesis. Candidate of Pedagogical Sciences., Erdenko D.V. RSUFKSiT - M., 2009, 134 pp.), Where general developmental exercises are used, special exercises i.e. corrective exercises, treatment positions, half-hips, exercises on the formation of the skill of rational posture and exercises of stabilization training.

The well-known technique Skvoznova T.M (Biomechanical studies of the spine. Exercise therapy and massage. - 2006, No. 9, p. 44-50), which includes strengthening and restoring the tonus-force imbalance of the flexor muscles and extensors of the neck and trunk, muscles, stabilizers of the scapula , muscles, stabilizers of the pelvis and feet.

The closest analogue to the claimed solution is a posture correction method described in the Eurasian patent EA 005046, publ. 10.28.20004, class A61H 1/00; A63B 23/00. This method is characterized by the fact that before exposure to each muscle group, metabolic products are removed from the fascia of a muscle in a state of hypertension, and from the muscle itself, and after the exposure is completed, metabolic products are removed with stretching of the corresponding fascia and muscles, while determining and comparing state of muscles and / or muscle groups for each anatomical pair of muscles and / or muscle groups, a special set of physical exercises selected with the possibility of achieving equiv the valence state of muscles and / or muscle groups for each anatomical pair of muscles and / or muscle groups, and each exercise of the complex is selected with the task for each muscle of the state cycle, contraction-tension-tension-relaxation, and each subsequent execution of each exercise of the complex is carried out with a change, at least one exposure parameter in space in accordance with the program for the development of the maximum number of muscle groups.

All methods known from the prior art are aimed at correcting posture, but they do not eliminate uneven muscle traction between the flexor muscles and extensor muscles of the hip joint, between the flexor muscles and extensor muscles of the lumbar spine, extensor muscles and chest flexor muscles spine in the complex. In addition, all methods are designed to perform exercises while standing or in the hang. All of the above is a disadvantage of known techniques. Until muscle balance is restored, it is impossible to correctly align all body segments relative to each other in a standing position, strong muscles will take on more load, compensating for the lack of traction of weakened muscles. When performing exercises while standing, there is no way to properly load weakened muscles, correcting posture.

The task to which the invention is directed is to eliminate these drawbacks, known from the prior art methods.

The technical result that can be obtained using the proposed method of posture correction is to restore imbalance in muscles of opposite function, namely, flexor muscles and extensor muscles of the hip joint, flexor muscles and extensor muscles of the lumbar spine, muscles extensors and flexor muscles of the thoracic spine during posture correction in the sagittal plane and muscles of the left and right half of the body in the frontal plane.

The specified technical result is achieved due to the posture correction method, including the removal of metabolic products from the muscles and the implementation of a complex of physical exercises for muscle groups of agonist antagonists with weight training and subsequent stretching, where the complex of physical exercises includes three groups of exercises, implemented in two stages, where the first group performed in the form of exercises on simulators to overcome the opposing effort, the second group is performed in the form of exercises to overcome the gravity of one’s own body and retyu group operates in the form of muscle exercises for elongation by stretching them.

And also due to the fact that the exercises are performed in the supine or reclining position, standing under the condition of neutral alignment of the bends of the spinal column.

And also due to the fact that when performing the exercises of the first group, they affect the flexor muscles of the hip joint, the extensor muscles of the hip joint, the flexor muscles of the thoracic spine, and the extensor muscles of the thoracic spine.

And also due to the fact that when performing exercises of the second group, they affect the abdominal muscles or the iliopsoas muscle and the rectus femoris muscle.

And also due to the fact that when performing exercises of the third group, they act on shortened flexor muscles or extensors of the hip joint, thoracic and lumbar spine.

And also due to the fact that the repetition rate of the exercises of the first stage is preferably 12, 50-60% of the PM, the number of approaches 2, the duration is 8 weeks.

And also due to the fact that the repetition rate of the exercises of the second stage, preferably 8-12, 50-60% of the PM for shortened muscles, 70-80% for weakened muscles, the number of approaches 3-4, the duration is 8 weeks.

The author of the invention found that with a violation of posture, uneven muscle traction is revealed between the flexor muscles and the extensor muscles of the hip joint, between the flexor muscles and extensors of the lumbar spine, the flexor muscles and extensors of the thoracic spine. Muscle shortening or local muscle hypertrophy of an agonist without antagonist hypertrophy leads to an imbalance of muscle traction. In a constantly tense muscle, processes of anaerobic-glycolytic metabolism occur. Allocated products of this type of metabolism, which are a stimulus of muscle hypertrophy. The balance of the flexor and extensor muscles of the thoracic spine provides optimal thoracic kyphosis. The balance of the flexor and extensor muscles of the lumbar spine provides optimal lumbar lordosis. In addition, the severity of the lumbar lordosis is affected by muscles that attach to the pelvic bone, as it is associated with the lumbar spine and a change in its inclination affects the severity of lumbar lordosis. The traction balance of two muscle groups, namely the flexor of the hip joint and their antagonists - the extensor of the hip joint, is responsible for the natural deflection (lordosis) in the lower back.

Therefore, to correct posture, it is necessary to strengthen weakened muscles. Which muscles are weakened depends on the type of posture disorder. And also to improve nutrition and reduce the hypertonicity of shortened muscles, where specifically which muscles will be shortened also depends on the type of posture disorders. That is, it is necessary to balance the balance of muscle traction in a pair of agonist - antagonist.

Therefore, the author has developed a comprehensive posture correction program based on the use of physical exercises with weights and stretching in the supine position, reclining on an inclined plane.

Weighted exercises (dumbbells, barbells, exercise machines) develop strength abilities and are used to gain muscle mass, to improve health and to reduce body weight due to the fat component, as well as, subject to certain rules, to correct posture disorders. Such a training consists of alternating the execution of exercises with regulated periods of rest. Exercises consist of the number of repetitions of the same movement. The practitioner performs the set number of repetitions for a particular exercise, pauses, and then starts to perform the same or another exercise. Depending on the training regimen used, one to 20 repetitions is performed, preferably 5-15 repetitions. The number of repetitions determines the time the muscle is under load and the predominant energy supply system for muscle activity.

Stretching is a set of methods for performing stretching exercises that use the technology of voluntary contraction and relaxation of muscles subject to stretching, and their antagonists. The main effect of stretching exercises is the development of flexibility.

The posture violation recovery algorithm proposed by the author is the following system:

1) Diagnosis of posture using instrumental research methods;

2) Diagnosis of muscle imbalance,

3) Determination of the type of posture disorders;

4) Development of a program for a specific period (at least 2 months);

5) Re-diagnosis and correction of the program, taking into account the identified dynamics of the result.

1) Instrumental diagnosis of posture is the photographic fixation of the state of posture.

Before starting workouts, posture is diagnosed using computer optical diagnostics, in particular the Posture Screen Mobile program. This program allows you to document in detail the deviations found and track changes in dynamics. Control measurements are recommended to be made at least once every 2 months for timely changes to the training program.

2) Diagnosis of muscle balance consists of determining the functional state of the muscles with a tonometer or Stabilizer and using the stopwatch of the endurance of the abdominal muscles

Using a tonometer (mmHg) or a Stabilizer device, the functional state of the following muscles is determined:

- pressure created by a combination of chest muscles;

- pressure created by the set of muscles of the upper back (back of the deltoid muscle, latissimus dorsi, major and minor round muscles),

- pressure created by the set of muscles of the middle back (large and small rhomboid muscles, the middle part of the trapezius muscle);

- pressure created by the extensor muscles of the hip joint;

- pressure created by the flexor muscles of the hip joint.

Using diagnostics with a Stabilizer device or tonometer, it is established which muscles are supposedly weakened due to improper posture, record the results and repeat them every two months and monitor the dynamics of their changes. Determine the type of posture disorders.

Using a stopwatch, the strength endurance of the abdominal muscles is determined (in the supine position with raised legs bent at the knees and folded arms).

Based on the diagnostic results, an individual posture correction program is developed, consisting of three groups of exercises, implemented in two stages.

1st stage: adaptation and preparatory;

2nd stage: correctional program.

Three groups of exercises include:

- exercises on simulators to overcome the opposing effort with muscles of the extensor-flexor of the hip joint and thoracic spine;

- exercises to overcome the gravity of your own body to correct the imbalance of the flexor muscles and extensor muscles of the lumbar spine.

- exercises to lengthen the muscles by stretching them.

At the first stage, they prepare for the normalization of muscle balance. Training on weight training equipment is built on the principle of the whole body per training, exercises are symmetrical in unloading positions, the repetition rate is 12, 50-60% of the PM (repeated maximum), the number of approaches 2. The duration of the adaptation and preparatory stage is 8 weeks. The load value is selected taking into account the results of the diagnosis.

Exercises on simulators to overcome the opposing efforts affect:

- on shortened flexor muscles or extensors of the hip joint, where the choice of mouse depends on the type of posture disorder, which provides relaxation of these muscles due to improved blood circulation and output of metabolic products of muscle activity, in particular lactic acid;

- on weakened flexor muscles or extensors of the hip joint, where the choice of muscles depends on the type of posture disorders, which ensures the preparation of this muscle group to expand the range of allowable loads;

- on the flexor muscles and extensors of the thoracic spine, which ensures the creation of muscle balance, contributing to the normalization of thoracic kyphosis.

 Exercises to overcome the gravity of your own body affect:

- on the abdominal muscles (strengthening the abdominal muscles), which helps to reduce excess deflection in the lumbar spine or the ileo-lumbar muscle and the rectus femoris muscle, which helps to increase the reduced deflection in the lumbar spine, depending on the identified type of posture disturbance.

Stretching exercises affect:

- on shortened flexor muscles or extensors of the hip joint:

- flexor muscles or extensors of the lumbar spine;

- flexor muscles or extensors of the thoracic spine,

this ensures relaxation of these muscle groups with the aim of their subsequent return to the natural length, where the choice of muscles each time depends on the type of posture disturbance.

Exercises are performed in a prone or reclining position, in particular on an inclined plane, this is due to the fact that when the posture is disturbed, the pressure on the intervertebral discs changes, it increases on some parts of the disc, decreases on others, it is permissible in the sitting position with neutral alignment of the vertebral bends pillar. A separate part of the disk is constantly overloaded. In the case of adding axial load, the nutrition of the intervertebral disc deteriorates, which leads to the development of osteochondrosis, protrusions, hernias of the intervertebral disc. Similarly, in the joints, when the muscle balance changes, the optimal location of the bones in the joints is disturbed, this pressure is greater on some parts of the articular surface, i.e. higher than normal than others, therefore, with an additional weight load, those parts of the articular surface on which pressure is increased are subjected to even greater pressure, the risk of wear of the cartilaginous tissue of the joint increases, and arthrosis can occur. Another factor influences the determination of unloading positions. In a standing position in a person with impaired posture, due to muscle imbalance, the muscles will be unevenly included in the work. Therefore, you need to use the position: lying reclining, permissible sitting. In the initial position, it is necessary to achieve optimal alignment in the sagittal and frontal planes. In the sagittal plane, lumbar lordosis, thoracic kyphosis and cervical lordosis are brought as close to the anatomical norm as possible due to the use of auxiliary means (platform step, pillows, rollers). In the frontal plane (when viewed from the front and back), the minimum reduction in the deviation of the ribs relative to the pelvis, chest relative to the pelvis, shoulders relative to the underlying body segments, head relative to the shoulders is provided with the help of the instructor. In this way, the optimal position of the musculoskeletal system will be ensured, which will reduce the overload on the joints and spine, eliminate even more overload of the shortened muscles and allow the weakened muscles to work safely and increase the load on them to such a limit that will correct posture disturbance. The correct choice of the starting position and alignment of the body parts relative to each other provide safe muscle development for the body.

The inventor proposes to use only symmetrical exercises, that is, such movements that are performed by two limbs at the same time. Thus, those muscles that are weaker will receive a load more than those muscles that are stronger and gradually balance out, providing correction of lateral curvature of the spine. Weakened muscles need to be strengthened, shortened and spasmodic - relaxed to create a balance of muscle traction in the agonist - antagonist system when correcting posture disorders in the sagittal plane.

At the second stage, the correction of muscle imbalance is carried out in order to return the bends of the spinal column to the anatomical norm.

At this stage, the repetition rate of weighted exercises is 3-4 sets of 8 reps of 70-80% of PM for weakened muscle groups and 3-4 sets of 12 reps of 50-60% of PM of repetitions for shortened muscles. The whole body is worked out per lesson. As stretching, active and passive, static stretching exercises for shortened muscle groups are applied with a delay of 30 seconds in a stretched position. Stretching exercises are performed at the end of the workout after the main part, which includes weight training.

In the second stage, the counteracting force is affected by:

- on the flexor muscles of the hip joint;

- on the extensor muscles of the hip joint;

- on the flexor muscles and on the extensor muscles of the thoracic spine.

Such a complex effect of efforts helps to correct the imbalance of these muscle groups and normalize breast kyphosis, lumbar lordosis. Exercises begin with work on the extensor muscles - the flexors of the hip joint. The exercises are performed on simulators, first on the shortened muscles, and then on the elongated and weakened ones in order to equalize the balance of the traction force of the extensor muscles - the flexors of the hip joint. This approach differs from the well-known technique proposed by T. Skvoznova, where only weakened muscle groups were loaded. A shortened muscle creates excess traction, thereby stretching and weakening the muscle, which is opposite in function. With a decrease in traction and relaxation of a shortened muscle, it will not pull the bone to its side and overstretch the weakened muscle, reducing its strength abilities. A weakened muscle can be loaded, including, and in such a way as to create local muscle hypertrophy in it, causing an increase in its diameter and thereby increasing its traction force. Thus, the balance of the traction force of the extensor and hip flexor muscles occurs. The choice of weights is due to the fact that it is with their help that a significant increase in blood flow in the working muscle, the opening of additional capillaries and, as a result, a good conclusion of the products of anaerobic-glycolytic metabolism accumulated in the muscle are possible. . To ensure the withdrawal of metabolic products from the shortened muscle, improve blood circulation and its subsequent relaxation, it is proposed to use weight-bearing exercises on simulators with a high number of repetitions with a resistance value of 50-60% of PM. After that, you can load the weakened muscle. Under the condition of creating a stress reaction, muscle load with a resistance value of 70-80% of PM and the development of anabolic hormones in the recovery phase, an increase in the diameter of the muscle will occur, which will lead to an increase in its traction. The muscle will begin to pull in its direction the pelvic bone and, taking into account the previous development of the antagonist muscle, the thrust in the agonist - antagonist system will balance and normalize the lumbar lordosis (subject to further study in the program of flexor muscles and extensors of the lumbar spine).

Further, the effect on weakened and shortened muscles - extensors and flexors of the thoracic spine. By analogy, the shortened muscle group is loaded first, and then the antagonist is the weakened muscle group. With increased breast kyphosis at both stages, a load is given in the number of repetitions of 12, 50-60% of the PM. This is due to the peculiarity of fastening the latissimus muscle on the front of the humerus. If we give a load on the extensor muscles of the thoracic spine such that it leads to hypertrophy, it turns out that on the latissimus muscle, which is shortened, we will also give the same load, lactic acid, hydrogen ions will be released, pain receptors will be irritated, and how the result is an increase in muscle tone and its even greater shortening. With reduced breast kyphosis, the flexor muscles of the thoracic spine at the first stage will use a load of 12 repetitions with a resistance value of 50-60% of PM. The mechanism of action is similar to the above mechanism for shortened flexor-extensor muscles in the hip joint. At the second stage, the repetition rate is 8 with a resistance value of 70-80% of PM on the flexor muscles of the thoracic spine to create local muscle hypertrophy of these muscles and return to normal flattened kyphosis of the thoracic spine.

Exercises to overcome the gravity of your own body affect the abdominal muscles. With an increase in lumbar lordosis, an exercise is given to strengthen the abdominal muscles and at the same time stretch the muscles of the lumbar region. Strengthening the abdominal muscles counteracts an increase in deflection in the lower back (hyperlordosis), stretching the muscles of the lumbar region reduces the “pushing” of the lumbar spine forward towards the stomach. Due to this study, the traction of the muscles-flexors-extensors of the lumbar spine is balanced and the lumbar lordosis normalizes. In the case of flattening of the lumbar lordosis, the load on the ileo-lumbar muscle and the rectus femoris muscle is carried out. To do this, an exercise is performed to load this muscle with its own body weight. Due to the strengthening of these muscles, their cravings for the pelvic bone increase and normalized reduced lordosis in the lower back.

In the final part of the training, stretching of shortened muscle groups is used to bring them closer to their natural length, relax them and remove from them the remaining metabolic products of muscle activity. The combination of stretching with weight training provides a synergistic effect, expressed in the approximation of shortened muscles to their natural length.

The posture correction method proposed by the author is considered in the examples given, but is not limited to these examples.

Example 1

Experimental group. Before the start of classes on the correction program, a group of 29 people aged 20 to 40 years with a deviation in posture from the norm passed the adaptation and preparatory stage of the training process, in which two weight training and two aerobic workouts were used. Weight training was built on the principle of the whole body per training, exercises are symmetrical in unloading positions, the repetition rate is 12, 50-60% of the PM, the number of approaches 2. Aerobic training was carried out on a horizontal exercise bike twice a week for 20 minutes at an intensity of 50 percent from the maximum heart rate for a given age. The duration of the adaptation and preparatory phase was 8 weeks. Then, after passing the adaptation phase of the program, the subjects began to carry out the correctional stage of the program lasting 8 weeks. During this stage in the training with weights weights were added, the exercises remained the same. This is due to the characteristics of neuromuscular adaptation and the methodology of building strength training programs. At this stage, the repetition rate of weighted exercises was 3-4 sets of 8 reps of 70-80% of PM for weakened muscle groups and 3-4 sets of 12 reps of 50-60% of PM for shortened muscles. The whole body was worked out per lesson. Active and passive, static stretching exercises for shortened muscle groups with a delay of 30 seconds in a stretched position were used as stretching. Stretching exercises were given at the end of the workout after the main part, which includes weight training.

The content of the physical rehabilitation program in the experimental group is shown in Table 1.

After the experiment in the experimental group:

- Deviation of the pelvic area decreased from 4.5 to 1.95 cm

- Deviation of the shoulder area decreased from 3.77 to 0.4 cm

Which means approaching the norm of lumbar lordosis and thoracic kyphosis.

Example 2

Patient A. Circular concave posture. Age 38 years old. Complaints of tension in the lumbar region and stiffness of movements in the shoulder joint. Diagnostics was carried out using special software.

A deviation of the shoulder area by 3.73 cm was revealed. Deviation of the pelvic area by 3.38 cm.

A course of posture correction.

The following training program was used:

1) Leg extension sitting in the simulator

2) Leg curl while sitting in the simulator

3) Reduction of hands while sitting in the simulator

4) Thrust of the upper block to the chest

5) Strengthening the abdominal muscles in the exercise "twisting"

6) Exercise for stretching the flexor muscles of the hip joint

7) Exercise for stretching the flexor muscles of the thoracic spine The number of approaches and repetitions was selected according to the stages of training in accordance with the above rules.

After the course of correction, tension disappeared from the muscles of the lower back and mobility in the shoulder joint improved. The deviation of the shoulder area decreased to 0.96 cm. The deviation of the pelvic area decreased to 2.63 cm (Fig. 1).

Thus, the author’s proposed method of correcting posture, based on the uniform and proper distribution of muscle traction, through the use of weight training and stretching allows you to normalize the imbalance of muscle traction in various parts of the musculoskeletal system.

Claims (5)

1. A method of correcting posture, including techniques aimed at removing metabolic products from the muscles, and the implementation of a set of physical exercises for muscle groups of agonist antagonists with weights and subsequent stretching, characterized in that the complex of physical exercises includes three groups of exercises, where the first group is performed in the form of exercises on simulators to overcome the opposing efforts, the second group is performed in the form of exercises to overcome the gravity of one’s own body and the third group is performed in the form of exercises tendency to lengthen shortened muscles by stretching them with a delay in the stretched position of 30 seconds; exercises include only symmetrical movements - for two limbs at the same time, and at first three groups of exercises are performed in the form of an adaptation-preparatory stage, where the repetition rate in the exercise is 12, 50-60% of the repeated maximum (PM), the number of approaches is 2, and then - in the form of a correctional stage, where the repetition rate in the exercise is 8 repetitions of 70-80% PM for weakened muscle groups, the ratio of 12 repetitions is 50-60% of PM for shortened muscles with the number of approaches 3-4; moreover, exercises are performed in the initial position lying, or reclining, or sitting, or standing, subject to neutral alignment of the bends of the spinal column in the sagittal and frontal planes. 2. The method according to p. 1, characterized in that when performing the exercises of the first group affect the flexor muscles of the hip joint, the extensors of the hip joint, the flexor muscles of the thoracic spine and extensors of the thoracic spine. 3. The method according to p. 1, characterized in that when performing the exercises of the second group, they affect the abdominal muscles or the iliopsoas muscle and the rectus femoris muscle. 4. The method according to p. 1, characterized in that when performing the exercises of the third group affect the shortened flexor muscles or extensors of the hip joint, thoracic and lumbar spine. 5. The method according to p. 1, characterized in that the duration of each of the steps is 8 weeks.

Images