RU2641846C2 - Method for correction of s- and c-shape scoliosis in 12-15-year-old adolescents using karate kyokushinkai exercises - Google Patents

Abstract

FIELD: medicine.

SUBSTANCE: Kyokushinkai karate exercises are used, including consistently performed preparatory, intermediate and correction complexes in accordance with the formula of the invention. At that, the preparatory and intermediate complexes are for warming up and include the same exercises for correction of both types of scoliosis, strengthening the muscular corset and developing the mobility of joints. The adolescents without primary physical training start exercising with the preparatory complex, and the ones with primary physical training - with the intermediate complex. The complex for correction of S-shape scoliosis includes such exercises as: hand strikes; kicking; combined exercises from starting positions: lying on the stomach, lying on the back, standing. The complex for correction of C-shape scoliosis includes such exercises as: hand strikes; combined exercises from the starting position lying on the stomach.

EFFECT: method versions provide reliable and effective correction of C-shaped and S-shape scoliosis safe for children's health.

6 cl, 88 dwg, 2 ex

Description

The invention relates to medicine, in particular to orthopedics, and can be widely used as a conservative treatment of S- and C-shaped scoliosis in adolescents 12-15 years old.

A known method for the treatment of scoliosis of the I-II degree, based on external action on the vertebral region, which provides for a set of specially designed exercises to restore the elasticity of the ligamentous apparatus of the spine with adjustment of tendon-muscle traction and preliminary heating with targeted massage effect on the structure of the vertebral-muscular section from the side curvature and relaxation on the opposite side. The method also provides for a corrective procedure according to a special method (AS USSR No. 1806698, A61F 5/00, publ. 07.07.1993).

However, the well-known technique, in addition to the corrective gymnastics complex, contains reflex-corrective procedures, which, due to the fact that they are carried out only by superficial movements of the hand, do not allow the complete heating of the tissues from the side of curvature and relaxation on the opposite side. In addition, the implementation of single pressures on the convex sides of the spine in the thoracic and lumbar regions does not allow to fully correct the existing deformation elements.

A known method of treating scoliosis of the I-II degree, which consists in performing reflex massage with targeted strengthening of the trapezius and rhomboid muscles, and after warming up and relaxing the muscles of the spine, performing corrective gymnastics with an emphasis on strengthening the lumbo-iliac muscles, muscles of the back and abdominal wall, and fix the achieved effect is corrected by a position performed several times a day for a total duration of up to 15 hours. In patients older than 15 years, the stretching of the ligamentous-muscular apparatus is carried out using manual therapy, which, strengthening the muscle corset, prevents relapse (US Pat. RF No. 2166922, A61H 1/00, publ. 05.20.2001)

Known methods for conservative treatment of disorders of posture and scoliotic deformity of the spine by training muscles with therapeutic exercises and the effects of massage or electrical stimulation of muscles and organs (Shulutko LI "Lateral curvature of the spine in children", Kazan, Tatar Publishing House, 1963

However, the known methods are ineffective in scoliotic disease, since they do not eliminate muscle asymmetry and do not provide the formation of such a “muscle” corset that would not only support the spine, but contribute to the formation of corrective posture, creating conditions for the normal development of vertebral bodies and its ligamentous-articular apparatus .

Known targeted effects on the development of muscle corset in the course of kekushinkai classes in adolescents 12-15 years old with 1st degree scoliosis (C-shaped scoliosis) (see http://cyberleninka.ru/article/n/napravlennoe-vozdeystvie-na- razvitie-myshechnogo-korseta-v-protsesse-zanyatiy-karate-kyokusinkay-u-podrostkov-12-15-let-so-skoliozom).

For the development of muscle corset, the experimental group was engaged in specially selected exercises of varying complexity kiokushin karate.

However, from this source it is known that the performance of the individual listed Kyokushin karate exercises was used to correct only C-shaped scoliosis, and without taking into account the initial physical preparation of adolescents. Thus, the known method is not intended for the correction of S-shaped scoliosis in adolescents of this age group. In addition, the exercises cited in the well-known source refer to warm-up exercises, which are completely insufficient for the correction of C-shaped scoliosis. Thus, the known method is ineffective for the correction of C-shaped scoliosis. In addition, the known method is not safe for adolescents with C-shaped scoliosis who do not have initial physical fitness.

Thus, the technical result, the solution of which the claimed invention is directed, is the development of reliable and effective methods for the correction of S-shaped and C-shaped scoliosis.

The claimed technical result is achieved by the fact that in the method of correcting scoliosis in adolescents 12-15 years old using the Kyokushinkai karate exercise complex, according to the invention, with S-shaped scoliosis, the correction complex includes the following sequentially performed exercises:

- punching: with the elbow down, with the elbow back, hitting the outside of the fist to the side, hitting the elbow up,

- twisting the lower torso in a supine position, arms to the sides, palms down,

- twisting the upper body from a supine position, legs shoulder width apart, arms crossed on the chest,

- knee kick on the side,

- twisting the upper body while standing with a side impact,

- simultaneous kick to the side with the foot and hand,

- a swing kick with a straight leg up from a kneeling position, a look - towards the blow,

- a blow with both hands at the same time as raising both legs up from a supine position, with a maximum separation of the legs and arms from the floor;

- lifting the upper body from a prone position on the floor, with one leg bent at the knee, trying to sit down,

- lifting the upper part of the body from a prone position on the floor, with one leg raised, bent at the knee,

- lifting the upper body with a turn to the side, simultaneously with a leg bent at the knee of the same side.

At the same time, before performing the correctional complex for S-shaped scoliosis, warm-up exercises are performed, and adolescents who do not have physical training perform first preliminary warm-up exercises and then intermediate warm-up exercises, and adolescents who have physical training only perform intermediate warm-up exercises Moreover, the preparatory warm-up complex includes exercises in the form of two sequentially performed sub-complexes, where the first sub-complex includes em:

- sequentially moving the head in three planes,

- circular movements of the shoulders back and forth,

- exercise for the fists - clenching and unclenching fists bent at the wrists and elbows of the hands, with extension of the fingers, flexion and extension of the wrist,

- rotation of the wrist,

- circular movements of the forearms back and forth,

- Shatey exercise: spreading towards the straight arms with the palms down, rotating the arms in the shoulder joints, turning the torso, holding the hands in the same plane so that both hands are turned in the shoulder joints with the palms up as much as possible, repeating with the turn to the other side,

- an exercise with a stick aimed at developing the shoulder joints and wrists,

- circular movements with straight arms to the full amplitude,

- circular movements of the foot in the ankle joint,

- circular movements of the knees,

- deep squats

- rotation of the hips,

- slow rotation of the pelvis,

The second subcomplex of the preparatory complex includes:

- exercise on the mobility of the hip joints with the transfer of body weight from one leg to the other leg bent at the knee, in the form of lunges with the leg, with rotation in the hip joint and gradual lowering into the squat on one leg,

- transition from one type of twine to another - longitudinal, transverse,

- flexion-extension of the spinal column,

- rotation of the spinal column with a gradual increase in amplitude to maximum;

The intermediate warm-up complex includes exercises of two successively performed sub-complexes, where the first sub-complex includes:

- tilted forward while twisting the body in a sitting position on the floor or standing - “Windmill”,

- bending forward from a sitting position with an emphasis in the palm of a partner, with the straightened arms of both partners,

- deflection in the back - "Bridge",

- unfolding of the chest forward with the arms laid behind the back, coupled by fingers from a standing position or with the separation of the pelvis from the floor from a sitting position,

- muscle counteraction - the hand of one hand is placed as high as possible on the back so that the back of the palm touches the back, the shoulder is advanced forward, the palm of the other hand is placed on the base of the nape and the head is pulled forward, while counteracting the forward movement of the hand and forearm,

- rotational movements of the hands with a belt along an arcuate path relative to the body - from front to top and back,

- abduction of the blades;

the second subcomplex of the intermediate warm-up complex includes:

- knee-up kick (Hizo-geri) with overcoming the force of pressure of his hands acting on him from top to bottom,

- circling kick (Mawashi-geri) - lateral kick with the hip extended to the side,

- kicks back (Usiro-geri), in which the knee is directed in the same direction as the toe of the foot,

- a sickle-shaped kick (Uchi-haisoku-geri) - an arcuate movement of the knee from the inside out while straightening the leg to the side with a simulated kick to the side by raising the foot,

- circular movements of the foot inward and outward (soto-keage-geri and uchi-kiage-geri) - circular kick with the foot to the center of the body, then from the center of the body,

- Swing backward with emphasis from a prone position on the stomach — Raise the leg as high as possible, counteracting the efforts of the partner.

Moreover, both subcomplexes of exercises of the preparatory warm-up complex for S-shaped scoliosis perform 10-20 repetitions daily for the first month with 5 repetitions every week and then with the addition of 10 repetitions every week, and two subcomplexes of the intermediate warm-up complex of exercises are also sequentially perform one after another 2-4 times a week, and the number of approaches and repetitions begins with 10 repetitions, gradually increasing their number, so that in the end for each year of adolescent age It follows the important 1 repetition.

And in the method of correction of scoliosis in adolescents 12-15 years old using the Kyokushinkai exercise complex, with C-shaped scoliosis, the correction complex includes the following sequentially performed exercises:

- punches: with the wrist on the side at the level of the head, punch with the back of the kulat to the side of yourself at the level of the head (uraken-eko-teach), punch with the back of the fist to the side of yourself at the level of the abdomen (uraken-hizo-teach), back punch side of the fist at the level of the head on the side (uraken-sayu-ganmen-uchi), a blow with the lower part of the fist at the base of the little finger - “hammer-hand” on the head from top to bottom,

- the block from the inside out in a circle at an average level - the arm bent at the elbow from the starting position and the axillary hollow of the opposite side is withdrawn by the pendulum movement in front of the body, twisting the forearm brush clockwise, where the elbow is in the center of rotation, then slowly returning to the starting position,

- descending block - one arm is straightened in front of the body with the fist down, the second is bent at the elbow, pulled back as far as possible, pressed to the body at chest level, the pendulum movement with the first blocking arm begins from the opposite ear diagonally down to full straightening,

- reinforced block forearm with the support of the other hand outward, at an average level - the pendulum movement of one hand, as in the previous block, at the same time reinforce the pendulum movement of the second hand in front of the body,

- the block with the hand bending at the elbow in the form of a pendulum movement with the forearm back to the other hand, which lies on the shoulder with the open palm up, the palm of the first hand extended upward, rests on the palm of the other hand and at the same time bring the hands forward without disconnecting them, the palm of the first hand rotates along clockwise in the palm of the second hand while simultaneously making the pendulum movement with the forearm forward, with the palm of the first hand turning and fingers moving to the side,

- block with a hand bent at the elbow, with additional effort - the first hand is bent at the elbow, the elbow is pointing down, the hand is open with the palms down at the neck, fingers are away from you, the second hand is bent at the elbow, the elbow is pointing down, her fingers are under the palm of the first hand, are interconnected and directed towards the blow, the palm of the second hand is pressed to the forearm of the first hand, the first hand makes the pendulum motion with the forearm back to the second hand, putting the palm of the first hand extended upward on the palm of the second hand and, with effort, bring the hands out one temporarily forward, without disconnecting them, while the palm of the first hand is rotated clockwise, in the palm of the second hand, simultaneously pendulum motion with the forearm forward, with the palm of the first hand turned down and fingers moved to the side and lowering the second hand, without disconnecting from the first hand, under the palm of the first hand, pressing it to the forearm of the upper hand,

- a double circular block on the side - the first hand is bent at the elbow, the elbow is pointing down, the palm of the hand is open with the palm toward the second hand, edge forward, the fingertips are at eye level, the fingers are connected, pointing up, the second hand is bent at the elbow, at the chest level with the open palm up, palm in line with the solar plexus, the fingers of the second hand are interconnected and directed forward in the direction of impact, then the hands are connected with effort at one point - at the tips of the middle fingers, the palm of the first hand from above, in a circular motion backwards, without disconnecting Independent user fingers, raised his hands above his head by separating the fingers and firmly kick edge of the palm of the first hand, a return to the original position,

- a blow with two hands at the same time as raising both legs up from a supine position, arms under the chest, palms up.

In this case, before performing the correctional complex in case of C-shaped scoliosis, warm-up exercises are performed, and adolescents who do not have physical training perform first preliminary warm-up exercises, and then intermediate warm-up exercises, and adolescents who have physical training - only intermediate warm-up exercises, while the preparatory warm-up complex includes exercises in the form of two sequentially performed sub-complexes, where the first sub-complex includes t:

- sequential head movement in three planes,

- circular movements of the shoulders back and forth,

- exercise for the fists - clenching and unclenching fists bent at the wrists and elbows of the hands, with extension of the fingers, flexion and extension of the wrist,

- rotation of the wrist,

- circular movements of the forearms back and forth,

- Shatey exercise: spreading straight arms with the palms down, rotating the arms in the shoulder joints, turning the torso, holding the hands in the same plane so that both hands are turned in the shoulder joints with the palms up as far as possible, repeating with the turn to the other side,

- an exercise with a stick aimed at developing the shoulder joints and wrists,

- circular movements with straight arms to the full amplitude,

- circular movements of the foot in the ankle joint,

- circular movements of the knees,

- deep squats

- rotation of the hips,

- slow rotation of the pelvis,

The second subcomplex of the preparatory complex includes:

- exercise on the mobility of the hip joints with the transfer of body weight from one leg to the other leg bent at the knee, in the form of lunges with the leg, with rotation in the hip joint and gradual lowering into the squat on one leg,

- transition from one type of twine to another - longitudinal, transverse,

- flexion-extension of the spinal column.

- rotation of the spinal column with a gradual increase in amplitude to maximum,

The intermediate warm-up complex includes exercises of two successively performed sub-complexes, where the first sub-complex includes:

- leaning forward while twisting the body in a sitting position on the floor or standing "Windmill",

- bending forward from a sitting position with an emphasis in the palm of a partner with the arms of both partners straightened,

- deflection in the back - "Bridge",

- unfolding of the chest forward with the arms laid behind the back, coupled by fingers from the standing position and with the separation of the pelvis from the floor from the sitting position,

- muscle counteraction - the hand of one hand is placed as high as possible on the back so that the back of the palm touches the back, the shoulder is advanced forward, the palm of the other hand is placed on the base of the nape and the head is pulled forward, while counteracting the forward movement of the hand and forearm,

- rotational movements of the hands with a belt along an arcuate trajectory relative to the body - from front to top and back.

- abduction of the blades;

the second subcomplex of the intermediate warm-up complex includes:

- knee-up kick (Hizo-geri) with overcoming the force of pressure of his hands acting on him from top to bottom,

- circling kick (Mawashi-geri) - lateral kick with the hip extended to the side,

- kicks back (Usiro-geri), in which the knee is directed in the same direction as the toe of the foot,

- a sickle-shaped kick (Uchi-haisoku-geri) - an arcuate movement of the knee from the inside out while straightening the leg to the side with a simulated kick to the side by raising the foot,

- circular movements of the foot inward and outward (soto-keage-geri and uchi-kiage-geri) - circular kick with the foot to the center of the body, then from the center of the body,

- Swing backward with emphasis from the supine position - raise the leg as high as possible, counteracting the efforts of the partner.

At the same time, both subcomplexes of exercises of the preparatory warm-up complex for C-shaped scoliosis perform 10-20 repetitions daily for the first month with 5 repetitions every week and then with the addition of 10 repetitions every week, and two subcomplexes of the intermediate warm-up complex of exercises are also sequentially perform one after another 2-4 times a week, and the number of approaches and repetitions begins with 10 repetitions, gradually increasing their number so that in the end for each year of age of the adolescent performed by 1 repetition.

The applicant experimentally found that the use of the proposed methods can significantly improve the correction of S- and C-shaped scoliosis in adolescents 12-15 years old. Moreover, the claimed methods due to the inclusion in the complexes of preparatory exercises for adolescents who do not have initial physical preparation, ensures its safety.

The photographs No. 1-24 show the images of the claimed exercises of the first subcomplex of the preparatory complex; on the photo No. 25-43 - images of the claimed exercises of the second subcomplex of the preparatory complex; on the photo No. 44-57 - images of the claimed exercises of the first subcomplex of the intermediate warm-up complex; on a photo No. 58-63 - images of exercises of the second subcomplex of the intermediate warm-up complex; on photo No. 64-77 - images of exercises of the correctional complex for the correction of S-shaped scoliosis; in photo No. 78-88 - images of exercises of the correctional complex for the correction of C-shaped scoliosis.

The inventive method is as follows.

The complex of exercises of varying complexity for the correction of S- and C-shaped scoliotic deformations consists of complexes of two levels of varying complexity: warm-up and corrective-directed impact. Until the first level is fully practiced (when the exercises will be easily performed with full amplitude and with additional load), you can not proceed to the next stage. Categorically it is impossible to interchange exercises - to perform them strictly in the indicated sequence.

Warm-up complexes affect the strengthening of the muscle corset, the development of joint mobility, immediately before the main correctional complex, which is aimed at correcting S- and C-shaped scoliosis of adolescents 12-15 years old with a violation of the musculoskeletal system. When performing the claimed complex, you cannot perform more exercises than indicated. If the movement is easy and at the same time correct, you need to additionally load the muscles, that is, begin to perform the same exercises, but with additional load: for example, complicate the turns using a rubber bandage, lifting the leg with the weight attached to it, tilting with dumbbells, etc. .

Weight and counterweight should be selected depending on the well-being of the student. It is very important to accustom the body to loads gradually, without overloading a teenager aged 12-15 years with a violation of the musculoskeletal system. First, pick up the weight with which it is easy to perform exercises.

You need to rest for 2-3 minutes. It is this time that is required in order to restore breathing and pulse, to restore the inflow and outflow of blood to the muscles, preparing them for further movement. It is important to achieve the correct execution of each movement, with full amplitude. The speed of movement, both during tension and during relaxation, should be the same. It is important that each movement is complete, i.e. muscle straightening and contraction occurred to the end.

Before starting the directed exercises of the correctional complex, it is necessary to complete the preparatory complex, which, in turn, is divided into two subcomplexes and an intermediate complex, which is also divided into two subcomplexes in order to warm up the muscles and prepare them for work.

Breathing during exercise should be even and shallow. Do not hold your breath when exerted. At the highest voltage it is necessary to exhale, while relaxing - inhale.

The preparatory and intermediate complex consists of the same exercises for the correction of S- and C-shaped scoliosis.

Adolescents who do not have initial physical preparation begin performing exercises from the preparatory complex, and adolescents who have initial physical preparation from the intermediate complex.

Preparatory complex

Both subcomplexes of the preparatory complex are the simplest and are intended for adolescents aged 12-15 years who do not have physical fitness. These complexes are designed to strengthen and develop joints. They contain exercises that do not require special physical fitness, which are performed daily, for 10-20 repetitions, the first month and add 5 repetitions over the next month, then add 10 repetitions every week, until the planned number is fulfilled repetitions. The preparatory warm-up correction complex designed for joint development includes the following exercises. Examples of exercises are presented in the photographs.

Exercises of the first subcomplex of the preparatory complex.

1. Head movement in three planes. The sequence of this exercise is as follows: slowly turn the head to the left, and then to the right, gradually increase the amplitude of movements (photo 1). Tilt your head down until your chin touches your chest, then tilt your head back. At the same time, the neck muscles should not strain when the head is tilted back. Lengthen the spine and look up and a little back (photo 2). Tilt the head strictly in one direction, without turning it, then in the other direction (photo 3).

Before proceeding to the next exercise, it is necessary to move from one exercise to another after 10 repetitions and return to the previous one to continue with the remaining repetitions, or do these three exercises to develop the cervical spine in a different order. There is a choice. It is important that you should not combine all three exercises into a continuous rotation of the head, as it can damage the cervical spine.

2. Circular movement of the shoulders back and forth.

The rotation of the shoulders back and forth is performed as large as possible, and in both directions. When performing a movement with the shoulders back while inhaling, the chest is expanded. On exhalation, the chest is “narrowed” when moving forward. Change direction after every 10 rotational movements or as often as you like. On inspiration, the chest is expanded when the shoulders move backwards (photo 4). On the exhale, while moving forward, the chest is clamped (photo 5).

3. Exercise for the fists.

The development of joints from the periphery to the center. After completing the exercises for the cervical spine, perform hand movements (Fig. 6). They clench their fists, bend their hands at the wrists and a little at the elbows. Extension and hyperextension of the fingers - stretched straightened fingers and unbent wrists. It is allowed to straighten the arms in the elbow joints during the extension. four.

4. The rotation of the wrist.

They intertwine fingers and perform all kinds of movements in the wrist joints (photo 7, 8 and 9).

- rotation (photo 7);

- pulling forward (photo 8);

- pressing the brush to the forearm (photo 9).

5. Circular movements of the forearms back and forth.

Rotations with the forearms are performed, maximally bending and unbending the arms in the elbow joints. When the forearm rotates outward, circles are more difficult to perform than when the forearm rotates inward. Circular movements of the forearms back and forth ensure the careful development of not only the elbow, but also the shoulder joints (photo 10).

6. Exercise Shatey.

It is used to relax the muscles of the shoulders. Start with the breeding in the sides of straight arms, palms turned down. Rotate the arms in the shoulder joints, turn the body to the side, holding the hands in the same plane. Both hands should turn in the shoulder joints as far as possible, palms up; the brachial muscles should be tensed. The torso is turned in the other direction, while continuing to hold hands on the same line (photo 11).

7. Exercise with a stick (jo).

Exercise develops the shoulder joints as well as the wrists. The exercise is performed with a smooth stick about 1.5 meters long. The stick is taken with the grip from the bottom (palms up) and held in the hands bent at the elbows, at chest level (photo 12). It is not necessary to squeeze the Dze (stick) with the left hand, since the Dze (stick) should slide freely between the fingers and the thumb (photo 13). Hold Dze with a strong grip of the right hand.

Vigorously move Dzeh with his right hand across the chest to the left until the fist of his right hand is located in front of the chest so that the knuckles are turned in the opposite direction from the chest (photo 14).

Holding the right hand near the chest, rotate with the right hand, turning it around Dzeh (the right hand is compressed, the left one is relaxed) until the elbow is raised and the knuckles are turned away from the chest (photo 15) .

While holding Dze near the chest, they slide it to the right with a sliding motion until the right arm is fully extended in the elbow joint (photo 16). Perform the movement in the opposite direction, repeat the movement for the other hand.

8. Circular movements with straight arms.

This exercise is necessary to achieve the full range of motion in the shoulder joints, since the range of motion during the previous exercises is incomplete. Perform the largest possible circle with one or both hands at the same time (photo 17). Repeat the movement in both directions.

9. Circular motion of the foot in the ankle joint.

Perform the exercise with the toe of the foot, emphasizing the achievement of the maximum range of motion in the ankle joint: stretch the sock, bend the sock back, turn in and out. Use light pressure on the floor to increase the amplitude of motion (BP) (photo 18.).

10. Circular movements of the knees.

Hands placed slightly above the knees - not on the patella. Perform circular multidirectional movements inward and outward. The cool should be small (photo 19). This exercise must be performed with a minimum amplitude in the lateral directions, since a forced increase in the angle by only a few degrees, under which the movement is carried out, can lead to damage to the knee joint.

Then perform small circular movements to the right - to the left, in a narrow stance with both knees together in the same direction (photo 20).

11. Squat.

Deep squats are performed to achieve mobility of the knee joints.

In fewer workouts, the knee joints can cope with a large number of full squats with support on the socks, when the knees go far forward beyond the line of socks (photo 21).

When the lower legs return to an upright position, the weight of the body is transferred to the heels. To maintain balance, perform this exercise with a partner (photo 22). If it is difficult to complete all the planned repetitions in one approach, do several sets of 10 repetitions or perform this number of repetitions in one approach.

12. The rotation of the hips.

Exercise, for the lumbar spine and hip joints. The shoulders are held motionless and perform large twists with the hips (photo 23).

13. Slow rotation of the pelvis.

A more complex exercise to increase the mobility of the hip joints and joints of the lumbar spine. Also, the exercise is performed with the aim of increasing the height of the kicks, monitoring their implementation and the sharpness of the hip movement when striking with a fist. Exercise is divided into four separate phases. The body is straight and the legs are slightly bent at the knees, serving the pelvis forward, to the side, back and the other side (photo 24). They work until the rotation of the pelvis in phases becomes one smooth movement.

Exercises of the second subcomplex of the preparatory complex.

1. Hip mobility exercise

When performing this exercise, the knees should not deviate inward, they should be in line with the toes of the feet (photo 25). If the knees nevertheless deviate into the inner thigh, then it is necessary to work to increase the elasticity of the muscles of the inner thighs before actively working on the twine.

Execution begins from a position in which body weight is transferred to the left leg bent at the knee. The right leg is straight, the toe is pointing up (photo 26).

When transferring body weight from the left leg bent at the knee to the right leg, rotational movements in the hip joints are performed (photo 27). The transfer of body weight from the left foot to the right (with the straightening of the left foot and flexion in the knee of the right) and back to the left foot is considered one repetition.

Perform a lunge with the left foot to the side and repeat the exercise. Gradually lower into a squat on one leg. It is allowed to keep hands on the floor to maintain balance or hold on to any other fixed support (photo 28). When changing the position of the legs, the location of the hips must be provided closer to the floor.

At the end of the exercise, turn the foot from the heel to the inside, then toe out, then to the outside, through the rotational movement of the thigh in the hip joint (photo 29).

When performing a rotation in the hip joint, the leg should be straightened at the knee (photo 30), with the exception of several cases when the practitioner is in the lunge position and the knee of the leg is directed strictly down.

2. Transitions from one type of twine to another.

Take a position for performing longitudinal twine: the toe of the elongated leg is straightened up, the foot of the elongated leg is back pressed to the floor with the inside. The legs remain straight at the knees throughout the entire exercise. Otherwise, while relaxing the quadriceps and if you let the knees deviate inward, there is the possibility of slight injury to the knee joints.

When transferring body weight from feet to fists or hands, rotate the feet on the heels - the left toe up, the right inner side to the floor - and turn the upper body to the left (photo 31).

Most students who have not yet completed the full splits should lean their hands on their partner than on the floor (photo 32).

As you complete the reps in the approach, you need to go down closer to the floor. When the exercise is shifted to the other side, the legs should be spread wider (photo 33). And thighs (pelvis) set forward with tense buttocks. Multiple hips forward in various positions throughout the entire exercise will relax the thigh muscles. Very flexible practitioners can make the transition from performing straight (transverse) twine to lying twine and vice versa (photo 34).

3. Flexion-extension of the spinal column.

The student sits in seiza (sitting on his heels). Flexes the spine. Breeds scapula, chin touch chest. Exhaled. Then a breath is performed. The student looks up and bends his back (photo 35). Brings the shoulder blades together.

This exercise can be performed while standing at a stop (photo 36).

When performing transverse twine, this exercise is performed by the practitioner in the twine. It starts from a position with the legs maximally spread to the sides (photo 37).

Shifts body weight forward while arching the back. Does not round the back. He tries to touch the floor with his stomach, tilting his pelvis forward (photo 38). Performs the movement carefully.

When leaning forward, it makes a passive exhalation and, when returning to its original position, takes a breath.

For greater effectiveness, the exercises, after returning to the starting position, gently lifts the torso and stretches the legs with the heels to the sides, while simultaneously unfolding the chest (photo 39).

Then he performs the exercise in a more extended position (photo 40).

4. Rotation of the spinal column.

Kneels or sits in seiza (sitting on the heels), rotates the upper body clockwise and counterclockwise, gradually increasing the amplitude of movement to the maximum. It does not allow a forced increase in the amplitude of motion. He turns his head along with his torso (photo 41, 42).

You can perform the exercise with a stick behind your back, holding it in the bends of the elbows to exclude the participation of the shoulder and hip joints and restrict movement by rotation of the spinal column (photo 43).

Intermediate warm-up complex.

These exercises are performed after the preparatory complex, those who did not have initial physical preparation, and those who already have initial physical preparation, begin classes with this complex.

Perform the intermediate complex 2-4 times a week. Number of approaches and repetitions: start with 10 repetitions and gradually increase their number so that as a result, for each year of the student’s age, 1 repetition is performed.

The intermediate complex also consists of two sub-complexes alternating between themselves.

Exercises of the first subcomplex of the intermediate complex.

1. Tilts forward while twisting the body ("Windmill").

"Windmill" - increases the ability of the spine to perform rotational movements. It is also beneficial for the muscles of the back of the hips and shoulders.

Starting position - sitting on the floor. The legs are straight or slightly bent at the knee joints, but the spinal column should remain straight (photo 44). First, they perform the “Windmill”, and reach with the right hand to the left foot, at the same time pull the left hand back and fix it in the final position (photo 45). Repeat the exercise the other way.

This exercise can also be performed from a starting position while standing (photo 46). The effect of doing Windmills in a sitting and standing position is different due to different body positions. Performing an exercise while standing is technically more difficult, so it’s useful to alternate these options from training to training.

2. Bending forward from a sitting position with the counter-reaction of the partner.

Sit on the floor, stretch the legs straightened at the knees forward. Point the toes of the feet up. Perform forward bends with the palms rest in the palms of the partner. Both partners keep their arms straight to provide an optimal leverage and focus on the waist and hips (photo 47). Even breathing without delay. Gradually, within a few seconds, increase the pressure force, counteracting each other, do not make sudden movements of the slopes.

3. Deflection in the back ("Bridge").

This exercise allows you to expand the chest and improve the extension of the spinal column.

Take the starting position (photo 48). They take a breath, at the same time tighten the gluteal muscles. Pressure with your heels rather than socks on the floor helps to activate the gluteal muscles and relax the lumbar spine. At the same time, resting on the floor with your hands, you need to make sure that the weight of the body is held on the bases of the palms, and not on the palmar surfaces closer to the fingers. As a result, the arched position of the body is learned - the “Bridge” (photo 49).

4. "Deployment" of the chest forward.

The exercise is performed from a standing position with the fingers clasped behind the back (photo 50). The arms are pulled back, while the chest is moved forward. When performing this exercise, the muscles of the chest are stretched by the method of contraction and relaxation of the stretched muscles. It is allowed to perform this exercise from a sitting position, while performing a separation of the pelvis from the floor (photo 51).

5. Muscle counteraction.

Starting position with legs straightened in the knee joints. This exercise helps to influence S-shaped scoliosis at the same time from two sides (photo 52). When performing, strain all the muscles of the back and arms to achieve proper balance.

The wrist of one hand is placed as high as possible on the back so that the back of the palm touches the back. Biceps are strained, shoulder is advanced forward, rhomboids and large and small round muscles are strained.

The palm of the other hand is placed on the base of the neck. They pull the head forward, with the hand and forearm at the same time counteract the forward movement through the muscles of the neck. Fix the final position and hold for three minutes, then change hands. Perform the exercise two times.

6. Rotational movements of the hands with a karate belt.

They take a belt from a kimono - and hold it in front of them with a wide grip (palms down) (photo 53).

They take their hands with a belt behind their backs in an arc-shaped motion (front-up to back), but first they try to perform the exercise without a belt (photo 54).

With inhalation and effort, they feed the chest forward. The belt is stretched with effort, using the strength of the shoulders. The arms are straightened at the elbows, the shoulders are very tense. If done correctly, the shoulder blades will be brought together, the chest will protrude forward. The belt moves easily and unhindered along an arcuate trajectory relative to the body - from front to top to back, without causing pain to the shoulder joints.

7. The abduction of the shoulder blades.

This is an exercise to develop the ability to control the work of trained muscles. Fingers of straight arms extended above the head, palms up. Round off the upper back, lower the rib cage on the exhale and remove the shoulder blades from the spine to the outside (photo 55).

If from the first try it is not possible to correctly remove the shoulder blades from the spinal column with hands raised above the head due to insufficiently developed coordination abilities, you should vigorously stretch your arms in front of you, straining the muscles and holding the clasped hands with your palms forward, while rounding the back and moving the shoulder blades out ( photo 56).

Then work on mastering the technique of performing slight lifting of bent at the elbows and clasped hands above the head (photo 55).

After mastering the exercises, alternate the energetic stretching of the arms in front of you with the movement performed in the opposite direction (photo 57).

The second subcomplex of intermediate exercises.

1. Kneeling upward (Hizo-geri) with overcoming the pressure forces acting on it of one’s own hands.

Kneeling upwards (hizo-geri) from a standing position (can be done by leaning your back against the wall). Raise as high as possible a leg bent at the knee joint with overcoming the resistance exerted by pressure with force on the knee of both palms from above. Palms, press on the knee from top to bottom, and the knee presses on the palm from the bottom up, counteracting each other (photo 58).

2-3 seconds after a significant magnitude of tension was created, palms are suddenly removed from the knee - and then indicate that this leg is striking upward or straight. Repeat exercise until fatigue.

2. Circling kick (Mawashi-geri).

Work out according to the same scheme as the first blow (Exercise 1 of the first subcomplex of the intermediate complex), with the hip extended to the side, perform a side impact (photo 59).

The foot and knee of the supporting leg are slightly turned outward. It is necessary to observe the basic technique of the knee when performing kicks.

3. Kicking back (Ushiro-geri).

The starting position is standing on one leg with the palms resting on an object or gymnastic wall at the level of the belt. The supporting leg in the knee joint is not straightened and the knee is not deflected inward, while the knee is directed in the same direction as the toe of the foot. When performing a kick back to achieve equilibrium and maximum impact force, as well as the correct impact on the spine, to avoid injuring the knee, hip joints, the heel of the shock leg, put in the direction of the "target" located behind (photo 60).

4. Sickle kick (Uchi-haisoku-geri).

From the starting position, standing on one, raise the second leg, slightly bending it in the knee joint. The arcuate movement of the knee from the inside to the outside with the simultaneous straightening of the legs to the side, with a brittle movement of the foot, imitates a blow to the side by lifting the foot (photo 61).

5. Circular movements of the foot inward and outward (soto keagegeri and uchi-kiage-geri).

Press the toe of the supporting leg into the floor, which helps to better control the ankle joint. The gluteal muscles are strained if the balance is lost during the stroke. The center of gravity, move and provide a stable position of the body, standing on one leg. Perform a circular kick to the center of the body, then from the center of the body (photo 62).

Perform a swing movement with the leg back with the force stop of the partner in the calf muscle.

6. Swing backward with emphasis.

Lie on your stomach and raise one leg as high as possible. They pull out the sock and try to stretch out, leveling the spine from the cervical spine and down to the coccyx and leg along the entire length, including the sock.

Vigorously counteract the efforts of the partner (photo 63). Superficial breathing, within a few seconds, increase tension to a maximum.

Correction complex for S-shaped scoliosis.

The correctional complex of exercises of varying complexity for adolescents with a violation of the musculoskeletal system is described by the method of correcting the curvature of S-shaped scoliosis, the upper right, left side in the frontal plane. When correcting S-shaped scoliosis, the left top, right side - exercises are similar to those described, provided that the same movements are performed in a mirror image.

Punches.

Exercise 1. Elbow down (photo 64).

Starting position: standing, hands above the head, the right hand is clenched into a fist, the left - with the open palm superimposed on the right.

They inhale and exhale slowly, with effort pull their arms as close to the chest as possible, right elbow down. Do not hold your breath. Hold in tension in this position for 2-3 seconds. Then slowly with effort they unbend the arm, return to their original position. Perform 6-8 repetitions, in 3 sets with rest between them for 2-3 minutes.

Exercise 2. Elbow kick back (photo 65).

Starting position: standing on the floor, the right hand is stretched forward, the left palm grasps the right fist at a level just above the waist. With the right hand, slowly with effort, they perform the elbow strike back, bend the arm at the elbow and pull it back, hold the hand in tension for 2-3 seconds, and just as slowly straighten the arm, return to its original position. In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath. Perform 6-8 repetitions, in 3 sets with rest between them for 2-3 minutes.

Exercise 3. Punch the outer part of the fist to the side (photo 66).

Starting position: standing, right hand bent at the elbow, right fist at the level of the left temple, left hand under the right elbow.

With his right hand, slowly with effort, without jerking, they take the straight arm to the side, and they also slowly return to their original position. In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath. Perform 8-10 repetitions, in 3 approaches with a rest between them for 2-3 minutes.

Exercise 4. Elbow up (photo 67).

Starting position: standing, shoulders lowered, hands near the head. Hold the right hand in the initial position, perform a blow with the right elbow up, trying to reach the ear with your shoulder (head is motionless). Without deflection in the back, without tilt. Hold the raised right shoulder at the highest point for 2-3 seconds and slowly lower it down. In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath. Perform 6-8 repetitions, in 3 sets with rest between them for 2-3 minutes.

Exercise 5. Twisting the lower body (photo 68).

Starting position: lying on a cut, hands spread apart with the palms down. Without taking the shoulders and the back of the head off the floor, slowly turn the left thigh to the right as far as possible, tear the left leg off the floor. Hold in this position for 2-3 seconds and just as slowly return to their original position, without holding their breath. In the initial position - inhale, at the time of exhalation - exhale. Perform 6-8 repetitions of the left thigh to the right in 3 sets, with a rest between each set of 2-3 minutes.

Exercise 6. Twisting the upper body (photo 69).

Starting position, lying on your back, legs spread apart shoulder width apart, arms crossed on chest.

On the exhale, a smooth turn of the body to the right is performed, the left shoulder is torn off the floor, while the pelvis and legs remain motionless. Hold in this position for 2-3 seconds and return to their original position. In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath.

Perform 3-5 repetitions, in 3 sets with rest between them for 2-3 minutes.

Exercise 7. Kneeling on the side.

Starting position: standing, legs apart, hands in a fist, at the level of the chin (photo 70). The left leg is bent at the knee, the back is straight, the toe is pulled down, the left knee is struck to the right side. Accentuating the effort of the muscles of the left side with a delay in this position for 2-3 seconds, they slowly return to their original position. In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath. Perform 6-8 repetitions, in 3 sets with rest between them for 2-3 minutes.

Exercise 8. Twisting the upper body while standing with a blow to the side.

Initial position; standing, legs apart, right arm bent at the elbow and extended forward, forearm parallel to the floor, left arm at chest level (photo 71).

Perform a side impact with the right hand with the body turning to the left side, do not strain the neck, look forward. Hold for 2-3 seconds, slowly return to their original position and take a breath. In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath. Perform 6-8 repetitions, in 3 sets with rest between them for 2-3 minutes.

Exercise 9. Simultaneous kick to the side with the foot and arm.

Starting position: standing, legs together, heels together, socks to the side, hands are gathered in a fist touching each other, at the level of the solar plexus (photo 72).

On exhalation, the straight left leg is slowly raised and the left arm is unbent in the elbow joint, trying to bring them together as much as possible. In this case, the head is also deflected in the direction of the blows; Hold in this position for 2-3 seconds and slowly return to their original position. In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath.

Perform 6-8 repetitions, in 3 sets with rest between them for 2-3 minutes.

Exercise 10. Swing straight leg up (photo 73).

Starting position: while standing on the knees, the legs are bent at the knees at right angles, the hands are resting on the fists at shoulder level, the head is lowered forward.

Slowly straighten the left leg and just as slowly raise it as high as possible, at the same time raise their heads and turn their eyes towards the impact. Hold in this position for 2-3 seconds and slowly return to their original position. In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath. Perform 6-8 repetitions, in 3 sets with rest between them for 2-3 minutes.

Exercise 11. A two-handed strike at the same time as raising both legs up (photo 74).

Starting position: lying on his stomach, his hands folded under the chest, palms up, his head touching the floor.

The body, legs are torn as high as possible from the floor and at the same time they strike forward with both hands, the gaze is straight ahead. Hold in this position for 2-3 seconds and return to their original position. In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath. Perform 6-8 repetitions, in 3 sets with rest between them for 2-3 minutes.

Exercise 12. Lifting the upper body, with one leg bent at the knees (photo 75).

Starting position: lying on a hard surface of the floor. The left leg is bent at the knee, the right one is straight, hands are near the head.

Without lifting their legs from the floor, they strain the abdominal muscles, tear the body off the floor, trying to sit down. Relax and return to their original position. In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath. Perform 10-12 repetitions, in 3 sets with rest between them for 2-3 minutes.

Exercise 13. Lifting the upper body, with one leg raised, bent at the knees (photo 76).

Starting position: lying on the floor. Both legs are straight forward, arms near the head.

They bend the left leg at the knee, slowly and smoothly pull the bent left leg to the chest as close as possible, for this they are slightly grouped. Slowly, without sudden movements, straighten the left leg, returning to its original position. In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath. Perform 10-12 repetitions, in 3 sets with rest between them for 2-3 minutes.

Exercise 14. Lifting the upper body with a turn, simultaneously with the leg bent at the knee (photo 77).

Starting position: lying on your back, legs bent at the knees, feet on the floor, hands near the head.

Through the left side, the body is rotated to the right, while the elbow of the left hand is torn off the floor and at the same time the right leg bent at the knee is lifted. Try to touch the left elbow of the right knee. Hold the voltage for 2-3 seconds, relax and slowly return to their original position. In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath. Perform 10-12 repetitions, in 3 sets with rest between them for 2-3 minutes.

Correction complex for the correction of C-shaped scoliosis for adolescents aged 12-15 years with a violation of the musculoskeletal system

The correctional complex of exercises of varying complexity for adolescents with a violation of the musculoskeletal system will be described by the method of correction of curvature with right-sided C-shaped scoliosis in the frontal plane. It should be understood that when correcting left-sided C-shaped scoliosis, they are similar to those described, provided that the same movements are performed in a mirror image

Exercise 1. A wrist from the side to the head (photo 78).

Starting position: standing, feet shoulder-width apart, right hand bent at the elbow, right fist at the level of the left temple, left hand bent at the elbow, extended back at chest level, the pads of the fingers of the left hand are interconnected, the fingers are pointing down.

With the right hand, slowly with effort, without jerks, they take the straight arm forward to the level of the head with the step of the right foot forward, and also slowly return to the starting position. In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath. Perform 8-10 repetitions, in 3 sets with rest between them for 2-3 minutes.

Exercise 2. Blow with the back of the fist to the side of yourself to the level of the head (uraken-yoko-uchi) (photo 79).

Starting position: standing, feet shoulder width apart, both arms bent at the elbow, the right fist is on top of the left.

With the right hand, slowly move the forearm to the side with effort, at the same time rotate the fist clockwise by a quarter of a circle. The hand moves in the direction of the head level along the horizontal line and also slowly returns to its original position. In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath. Perform 8-10 repetitions, in 3 approaches with a rest between them for 2-3 minutes.

Exercise 3. A blow with the back of the fist to the side of yourself to the level of the abdomen (uraken-hizo-teach) (photo 80).

Starting position: standing, feet shoulder width apart, both arms bent at the elbow, the right fist is on top of the left.

With the right hand, slowly move the forearm to the side with effort, at the same time rotate the fist clockwise by a quarter of a circle. The hand moves in the direction of the level of the abdomen along a horizontal line and also slowly returns to its original position. In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath. Perform 8-10 repetitions, in 3 sets with rest between them for 2-3 minutes.

Exercise 4. A blow with the back of the fist to the side of the head (uraken-sayu-ganmen-uchi) (photo 81).

Starting position: standing, feet shoulder width apart, both arms bent at the elbow, hands fist touching each other, at the level of the solar plexus.

With the right hand slowly with effort, the forearm is moved from the bottom to the top, while the fist is rotated clockwise by a quarter of a circle. The hand moves in the direction of the level of the head and also slowly returns to its original position. In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath. Perform 8-10 repetitions, in 3 sets with rest between them for 2-3 minutes.

Exercise 5. Hitting the lower part of the fist at the base of the little finger “hand-hammer” on the head from above (photo 82).

Starting position: standing, feet shoulder-width apart, put the right foot forward and to the side of yourself, so that the fingers of the left foot are in line with the heel of the right foot, the feet of both legs are turned to the center at one point, put pressure on the heels, pollen of the feet pressed to the floor, body weight distributed at 50% on each leg. The right hand is bent at the elbow, the right fist is at face level, the left hand is bent at the elbow, pulled back at chest level, clenched into a fist.

The right hand is slowly brought with effort, without jerking, behind the head, at the same time the left hand is brought under the right shoulder, then a top-down movement from behind the head takes a hit, while at the same time the left hand is pulled to the chest, thereby returning to its original position. In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath. Perform 8-10 repetitions, in 3 sets with rest between them for 2-3 minutes.

Exercise 6. Block inside out in a circle at an average level (photo 83).

Starting position: standing, feet shoulder-width apart, right hand in front of the body at an average level, bent at the elbow, elbow pointing down, hands of both hands clenched into a fist, fist of the right hand at the height of the chin at a distance of 2-3 fists from the head, left the arm is bent at the elbow, pulled back as much as possible, pressed to the body, at chest level.

Slowly with effort, the arm bent at the elbow from the starting position at the armpit of the opposite arm is withdrawn by the pendulum movement in front of the body. The forearm brush is “twisted” clockwise, using the elbow as the center of rotation. Attention, the elbow is not taken away from the body. Also slowly return to their original position. In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath. Perform 8-10 repetitions, in 3 sets with rest between them for 2-3 minutes.

Exercise 7. Reinforced block forearm with the support of the other arm outward at an average level (photo 84).

Starting position: standing, put the right leg at a distance of shoulder width 30 ° forward and to the side. Bend the right leg so that the lower leg is perpendicular to the floor, fully extend the left leg. Keep your back straight. The foot of the forward leg is directed forward, 60% of the body weight falls on this leg, the left foot foot is turned 45 ° outward from itself, 40% of the body weight falls on this leg. Feet tightly pressed to the floor. The right hand in front of the body is at an average level, bent at the elbow, the elbow is down, the hands of both hands are clenched into a fist, the fist of the right hand is at the height of the chin 2-3 fists from the head, put the fist of the left hand to the elbow of the right hand, the elbow of the left hands pointing to the left side, forearm parallel to the floor.

Slowly with effort, the arm bent at the elbow from the starting position at the axillary cavity of the opposite arm is pulled out by the pendulum movement in front of the body, with the second hand also pendulum movement in front of the body, rather than being pulled to the chest. The hand with the forearm, of the right hand, while "twisting" clockwise, using the elbow as the center of rotation. Attention, the elbow of the right hand is not taken away from the body. The fist of the left hand is brought to the elbow of the blocking (right) hand and is "twisted" from itself. The movements of both hands produce at the same time. Concentrate force at the moment of completion of the block. The correct execution of the block allows you to strain the muscles of the chest, the muscles of the right half of the back and both hands. Slowly return to the starting position. In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath. Perform 8-10 repetitions, in 3 sets with rest between them for 2-3 minutes.

Exercise 8. The downward block (photo 85).

Starting position: standing, feet shoulder-width apart, hands of both hands clenched into a fist, the right hand straightened in front of the body with the fist pointing down, the fist of the right hand is at the height of the inguinal region in the center of the body, the left hand is bent at the elbow, stretched as far back as possible, pressed to body, at chest level.

This unit uses the outer surface of the forearm at the wrist. The pendulum movement by the hand of the blocking hand (right) starts from the initial position at the opposite ear (left) and is made diagonally downward with a slow, effort-reflecting gesture while turning the wrist counterclockwise. At the time of completion of the block, the arm should be fully extended. Do not deflect the hand of the blocking hand from the frontal plane of the body. Also slowly return to the starting position. In the starting position, take a breath, while exhaling perform an exercise, do not hold your breath. Perform 8-10 repetitions, in 3 sets with rest between them for 2-3 minutes.

Exercise 9. Block with a hand bent at the elbow (photo 86).

Starting position: standing, put the right leg forward, focusing on the pads under the fingers, lifting the heel 2-3 centimeters from the floor. The distance between the right and left foot is two feet. Bend the right leg in the knee so that the knee is above the thumb, the toes of the right foot are directed forward. The projection of the knee of the left foot onto the foot is ahead of the fingers, the foot is turned 45 ° to the side of itself. Body weight is distributed: 30% on the right leg and 70% on the left. The knees are bent. The right hand is bent at the elbow, the elbow is pointing down, the palm of the hand is opened with the palm down at the neck, the fingers are turned 30 ° to the side, the left hand is bent at the elbow, drawn back at the chest level with the open palm up, the fingers of the left hand are interconnected and directed towards the impact.

During this exercise, the right hand is bent at the elbow and the pendulum movement is made with the forearm back to the left hand, putting the extended palm of the right hand on the palm of the left hand, slowly, with effort, bring the left and right hands forward simultaneously, without separating them from each other , the palm of the right hand is rotated clockwise in the palm of the left hand, then simultaneously pendulum movement with the forearm forward, turn the palm of the right hand down and move your fingers 30 ° to the side of yourself and the left p Uku slow movement with effort returned to its original position.

In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath. Perform 8-10 repetitions, in 3 sets with rest between them for 2-3 minutes.

Exercise 10. Block with a bent arm at the elbow with extra effort (photo 86).

Starting position: standing, put the right leg forward, focusing on the pads under the fingers, lifting the heel 2-3 centimeters from the floor.

The distance between the right and left foot is two feet. Bend the right leg in the knee so that the knee is above the thumb, the toes of the right foot are directed forward. The projection of the knee of the left foot onto the foot is ahead of the fingers, the foot is turned 45 ° to the side of itself. Body weight is distributed: 30% on the right leg and 70% on the left. The knees are bent (photo 86). The right hand is bent at the elbow, the elbow is pointing down, the palm of the hand is open with the palm down at the neck, fingers are turned 30 ° to the side, the left hand is bent at the elbow, the elbow is pointing down, the fingers of the left hand are under the palm of the right hand, interconnected and directed towards the blow, the palm of the left hand is pressed to the forearm of the right hand.

In this exercise, the right hand is bent at the elbow and the pendulum is moved with the forearm back to the left hand, putting the extended palm of the right hand on the palm of the left hand, slowly, with effort, pull the left and right hands forward simultaneously, without separating them from each other , the palm of the right hand is rotated clockwise in the palm of the left hand, then simultaneously pendulum motion with the forearm forward, turn the palm of the right hand down and move your fingers 30 ° to the side of yourself and the left hand, without disconnecting from the right, slow movement with effort dipped under the palm of his right hand, pressing it to the forearm of the upper arm.

In the starting position, take a breath, while exhaling perform an exercise, do not hold your breath. Perform 8-10 repetitions, in 3 sets with rest between them for 2-3 minutes.

Exercise 11. Double circular block on the side (photo 87).

Starting position: standing, put the right leg forward, focusing on the pads under the fingers, lifting the heel 2-3 centimeters from the floor. The distance between the right and left foot is two feet. Bend the right leg in the knee so that the knee is above the heel, the fingers of the right foot are directed forward. The projection of the knee of the left foot onto the foot is ahead of the fingers, the foot is turned 45 ° to the side of itself. Body weight is distributed: 30% on the right leg and 70% on the left. The knees are bent (photo 87). The right hand is bent at the elbow by 90 °, the elbow is pointing down, the palm of the hand is opened with the palm to the left, the edge of the palm forward, the fingertips are at eye level, the fingers are connected together, pointing upward at an angle of 45 °, the left hand is bent at the elbow, pulled back at the level chest open palm up, the center of the palm is in line with the solar plexus, so that if the palm is pressed to the body, then it closes the solar plexus, the fingers of the left hand are interconnected and are directed forward, towards the side of impact.

Slowly with effort, without sharp movements, they connect both hands at one point, on the tips of the middle fingers the right palm from above, in a circular motion backwards, without separating the middle fingers from each other, raise their hands above the head, disconnecting the fingers slowly with effort, perform the edge of the palm of the palm of the right hands returning to starting position.

In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath. Perform 8-10 repetitions, in 3 sets with rest between them for 2-3 minutes.

Exercise 12. A two-handed strike simultaneously with the raising of both legs up (photo 88).

Starting position: lying on his stomach, his hands folded under the chest, palms up, his head touching the floor.

The body, legs are torn as high as possible from the floor and at the same time they strike forward with both hands, the gaze is straight ahead. Hold in this position for 2-3 seconds and return to their original position. In the initial position, they inhale, while exhaling they perform an exercise, they do not hold their breath.

Perform 6-8 repetitions, in 3 sets with rest between them for 2-3 minutes.

Examples of the methodology.

Example No. 1. Teenager 12 years old. Spinal curvature S-shaped to the right in the thoracic region, to the left - in the lower section. A teenager does not have basic physical fitness. Spinal curvature correction was applied according to the proposed correction technique for S-shaped scoliosis.

The preparatory complex according to the claimed method was carried out:

- the first month daily for 10 repetitions;

- the second month with the addition of 5 repetitions every week.

An intermediate set of exercises according to the claimed methodology was performed 2 times a week, the number of approaches and repetitions began with 10 repetitions, gradually increasing their number so that as a result, for each year of adolescent age, 1 repetition was performed. For this teenager, this number was 12 reps

The correction complex according to the claimed methodology was performed for 8-10 approaches with a rest between them for 2-3 minutes. Correctional complex exercises were performed until the complete correction of scoliosis within 2 years of training.

After 24 months, the curvature of the spine disappeared completely.

Example No. 2. The teenager is 15 years old. C-shaped scoliosis is left-sided. A teenager has basic physical fitness. Applied correction of curvature of the spine according to the claimed method of correction of C-shaped scoliosis. An intermediate set of exercises according to the claimed methodology was performed 2 times a week, and the number of approaches and repetitions began with 10 repetitions, gradually increasing their number to 15.

The correction complex according to the claimed method was carried out according to 6-8 approaches with a rest between them for 2-3 minutes for 16 months.

After 16 months, the curvature of the spine is fully corrected.

Claims (91)

1. A method for the correction of scoliosis in adolescents 12-15 years old using the Kyokushinkai karate complex of exercises, characterized in that in S-shaped scoliosis, the correction complex includes the following sequentially performed exercises: - punching: with the elbow down, with the elbow back, hitting the outside of the fist to the side, hitting the elbow up, - twisting the lower torso in a supine position, arms to the sides, palms down, - twisting the upper body from a supine position, legs shoulder width apart, arms crossed on the chest, - knee kick on the side, - twisting the upper body while standing with a side impact, - simultaneous kick to the side with the foot and hand, - a swing kick with a straight leg up from a kneeling position, a look - towards the blow, - a blow with two hands at the same time as raising both legs up from a supine position, with a maximum separation from the floor of the body, legs and arms, - lifting the upper body from a prone position on the floor, with one leg bent at the knee, trying to sit down, - lifting the upper part of the body from a prone position on the floor, with one leg raised, bent at the knee, - lifting the upper body with a turn to the side, simultaneously with a leg bent at the knee of the same side. 2. The method according to p. 1, characterized in that before performing the correctional complex, perform warm-up exercises, and adolescents who do not have physical training perform sequentially first preparatory warm-up exercises, and then intermediate warm-up exercises, and adolescents who have physical training - only intermediate warm-up complex of exercises, while the preparatory warm-up complex includes exercises in the form of two sequentially performed sub-complexes, where the first sub-complex is on skits: - sequentially moving the head in three planes, - circular movements of the shoulders back and forth, - exercise for the fists - clenching and unclenching fists bent at the wrists and elbows of the hands, with extension of the fingers, flexion and extension of the wrist, - rotation of the wrist, - circular movements of the forearms back and forth, - Shatey exercise: spreading towards the straight arms with the palms down, rotating the arms in the shoulder joints, turning the torso, holding the hands in the same plane so that both hands are turned in the shoulder joints with the palms up as much as possible, repeating with the turn to the other side, - an exercise with a stick aimed at developing the shoulder joints and wrists, - circular movements with straight arms to the full amplitude, - circular movements of the foot in the ankle joint, - circular movements of the knees, - deep squats - rotation of the hips, - slow rotation of the pelvis, The second subcomplex of the preparatory complex includes: - exercise on the mobility of the hip joints with the transfer of body weight from one leg to the other leg bent at the knee, in the form of lunges with the leg, with rotation in the hip joint and gradual lowering into the squat on one leg, - transition from one type of twine to another - longitudinal, transverse, - flexion-extension of the spinal column, - rotation of the spinal column with a gradual increase in amplitude to maximum; The intermediate warm-up complex includes exercises of two successively performed sub-complexes, where the first sub-complex includes: - leaning forward while twisting the body in a sitting position on the floor or standing - “Windmill”, - bending forward from a sitting position with an emphasis in the palm of a partner with the arms of both partners straightened, - deflection in the back - "Bridge", - unfolding of the chest forward with the arms laid behind the back, coupled by fingers from a standing position or with the separation of the pelvis from the floor from a sitting position, - muscle counteraction - the hand of one hand is placed as high as possible on the back so that the back of the palm touches the back, the shoulder is advanced forward, the palm of the other hand is placed on the base of the nape and the head is pulled forward, while counteracting the forward movement of the hand and forearm, - rotational movements of the hands with a belt along an arcuate path relative to the body - from front to top and back, - abduction of the blades; the second subcomplex of the intermediate warm-up complex includes: - knee-up kick (Hizo-geri) with overcoming the force of pressure of his hands acting on him from top to bottom, - circling kick (Mawashi-geri) - lateral kick with the hip extended to the side, - kicks back (Usiro-geri), in which the knee is directed in the same direction as the toe of the foot, - a sickle-shaped kick (Uchi-haisoku-geri) - an arcuate movement of the knee from the inside out while straightening the leg to the side with a simulated kick to the side by raising the foot, - circular movements of the foot inward and outward (soto-keage-geri and uchi-kiage-geri) - circular kick with the foot to the center of the body, then from the center of the body, - Swing backward with emphasis from the supine position - raise the leg as high as possible, counteracting the efforts of the partner. 3. The method according to p. 2, characterized in that both subcomplexes of the exercises of the preparatory warm-up complex perform 10-20 repetitions daily for the first month with the addition of 5 repetitions every week and then with the addition of 10 repetitions every week, and two subcomplexes of the intermediate warm-up complex exercises are also sequentially performed one after another 2-4 times a week, and the number of approaches and repetitions begins with 10 repetitions, gradually increasing their number so that in the end for each year of age TKA was performed 1 repetition. 4. A method for the correction of scoliosis in adolescents 12-15 years old using the Kyokushin exercise complex, characterized in that in case of C-shaped scoliosis, the correction complex includes the following exercises that are performed in sequence: - punches: with the wrist on the side at the level of the head, punch with the back of the fist away from you at the level of the head (uraken-eko-teach), punch with the back of the fist away from you at the level of the abdomen (uraken-chizo-teach), back punch side of the fist at the level of the head on the side (uraken-sayu-ganmen-uchi), a blow with the lower part of the fist at the base of the little finger - “hammer-hand” on the head from top to bottom, - the block from the inside out in a circle at an average level - the arm bent at the elbow from the starting position and the axillary hollow of the opposite side is withdrawn by the pendulum movement in front of the body, twisting the forearm brush clockwise, where the elbow is in the center of rotation, then slowly returning to the starting position, - reinforced block forearm with the support of the other hand outward, at an average level - the pendulum movement of one hand, as in the previous block, at the same time reinforce the pendulum movement of the second hand in front of the body, - descending block - one arm is straightened with the fist down in front of the body, the second is bent at the elbow, pulled back as far as possible, pressed to the body at chest level, the pendulum movement with the first blocking arm begins from the opposite ear diagonally down to full straightening, - the block with the hand when bending at the elbow in the form of a pendulum motion with the forearm back to the other hand, which lies on the shoulder with the open palm up, the palm of the first hand extended upward, rests on the palm of the other hand, and at the same time the hands are brought forward without disconnecting them, the palm of the first hand turns clockwise in the palm of the second hand while simultaneously making a pendulum movement with the forearm forward, with the palm of the first hand turning and fingers moving to the side, - block with a hand bent at the elbow, with additional effort - the first hand is bent at the elbow, the elbow is pointing down, the palm is opened with the palm down at the neck, fingers are away from you, the second hand is bent at the elbow, the elbow is pointing down, her fingers are under the palm of the first hand, are interconnected and directed towards the blow, the palm of the second hand is pressed to the forearm of the first hand, the first hand makes the pendulum motion with the forearm back to the second hand, putting the palm of the first hand extended upward on the palm of the second hand and, with effort, bring the hands out one thing temporarily forward, without disconnecting them, while the palm of the first hand is rotated clockwise in the palm of the second hand, simultaneously making the pendulum movement with the forearm forward, with the palm of the first hand turned down and fingers moved to the side and lowering the second hand, without disconnecting with the first hand, under the palm of the first hand, pressing it to the forearm of the upper hand, - a double circular block on the side - the first hand is bent at the elbow, the elbow is pointing down, the palm of the hand is open with the palm toward the second hand, edge forward, the fingertips are at eye level, the fingers are connected, pointing up, the second hand is bent at the elbow, at the chest level with the open palm up, palm in line with the solar plexus, the fingers of the second hand are interconnected and directed forward in the direction of impact, then the hands are connected with effort at one point - at the tips of the middle fingers, the palm of the first hand from above, in a circular motion backwards, without disconnecting Independent user fingers, raised his hands above his head by separating the fingers and firmly kick edge of the palm of the first hand, a return to the original position, - a blow with two hands at the same time as raising both legs up from a supine position, arms under the chest, palms up. 5. The method according to p. 4, characterized in that before performing the correctional complex, perform warm-up exercises, and adolescents who do not have physical training, perform sequentially first preparatory warm-up exercises, and then intermediate warm-up exercises, and adolescents who have physical training, only an intermediate warm-up complex of exercises, while the preparatory warm-up complex includes exercises in the form of two successive sub-complexes, where the first sub-complex is yuchaet: - sequential head movement in three planes, - circular movements of the shoulders back and forth, - exercise for the fists - clenching and unclenching fists bent at the wrists and elbows of the hands, with extension of the fingers, flexion and extension of the wrist, - rotation of the wrist, - circular movements of the forearms back and forth, - Shatey exercise: spreading straight arms with the palms down, rotating the arms in the shoulder joints, turning the torso, holding the hands in the same plane so that both hands are turned in the shoulder joints with the palms up as far as possible, repeating with the turn to the other side, - an exercise with a stick aimed at developing the shoulder joints and wrists, - circular movements with straight arms to the full amplitude, - circular motion of the foot in the ankle joint, - circular movements of the knees, - deep squats - rotation of the hips, - slow rotation of the pelvis, The second subcomplex of the preparatory complex includes: - exercise on the mobility of the hip joints with the transfer of body weight from one leg to the other leg bent at the knee, in the form of lunges with the leg, with rotation in the hip joint and gradual lowering into the squat on one leg, - transition from one type of twine to another - longitudinal, transverse, - flexion-extension of the spinal column. - rotation of the spinal column with a gradual increase in amplitude to maximum; The intermediate warm-up complex includes exercises of two successively performed sub-complexes, where the first sub-complex includes: - leaning forward while twisting the body in a sitting position on the floor or standing "Windmill", - bending forward from a sitting position with an emphasis in the palm of a partner with the arms of both partners straightened, - deflection in the back - "Bridge", - unfolding of the chest forward with the arms laid behind the back, coupled by fingers from the standing position and with the separation of the pelvis from the floor from the sitting position, - muscle counteraction - the hand of one hand is placed as high as possible on the back so that the back of the palm touches the back, the shoulder is advanced forward, the palm of the other hand is placed on the base of the nape and the head is pulled forward, while counteracting the forward movement of the hand and forearm, - rotational movements of the hands with a belt along an arcuate trajectory relative to the body - from front to top and back. - abduction of the blades; the second subcomplex of the intermediate warm-up complex includes: - knee-up kick (Hizo-geri) with overcoming the force of pressure of his hands acting on him from top to bottom, - circling kick (Mawashi-geri) - lateral kick with the hip extended to the side, - kicks back (Usiro-geri), in which the knee is directed in the same direction as the toe of the foot, - a sickle-shaped kick (Uchi-haisoku-geri) - an arcuate movement of the knee from the inside out while straightening the leg to the side with a simulated kick to the side by raising the foot, - circular movements of the foot inward and outward (soto-keage-geri and uchi-kiage-geri) - circular kick with the foot to the center of the body, then from the center of the body, - Swing backward with emphasis from the supine position - raise the leg as high as possible, counteracting the efforts of the partner. 6. The method according to p. 5, characterized in that both subcomplexes of the exercises of the preparatory warm-up complex are performed daily for 10-20 repetitions for the first month with the addition of 5 repetitions every week and then with the addition of 10 repetitions every week, and two subcomplexes of the intermediate warm-up complex exercises are also sequentially performed one after another 2-4 times a week, and the number of approaches and repetitions begins with 10 repetitions, gradually increasing their number so that in the end for each year of age under UCWC performed for 1 repetition.

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