Lesson “Set of exercises in Therapeutic Physical Culture (PT). Therapeutic physical education physical therapy training
Not a single modern drug can fulfill the objectives of exercise therapy for scoliosis. Regular exercise helps:
- restore elasticity and strength to the muscles that need it, form the muscular frame of the spine;
- relieve pathological tension from muscles;
- stop the progression of the disease (increase in the angle of curvature of the spine);
- activate the cardiovascular system, improve breathing;
- reduce or completely eliminate lateral curvatures of the spine.
That is why physical therapy for scoliosis is the leading method of conservative treatment, which is recognized by orthopedists and vertebrologists (spinal specialists) around the world. Sets of exercises are used as the only and independent therapy to correct the pathological curvature of the spine in the initial stages of the disease. They are necessarily used in the complex treatment of stages 3 and 4 of scoliosis.
In the vast majority of cases, scoliosis develops during a period of intensive child growth. At this time, all segments of the spine are quite unstable, so physical impact on them should be exclusively professional and extremely careful. Otherwise, you can cause serious harm: aggravate the angle of curvature, pinch internal organs, and disrupt the functioning of the heart or respiratory system.
In order for the exercises to be useful, the exercises must be selected taking into account the part of the spine in which the pathology is present. They need to be performed regularly, and an instructor should teach the technique.
Five rules of physical therapy
It is important that gymnastics for scoliosis meet five special requirements, which must be taken into account when drawing up a treatment complex.
The most important thing is to exclude all types of exercises that can aggravate the condition of the spine:
- pull-ups and hanging on a bar or wall bars;
- elements of acrobatics: somersaults, jumps, “swallow” exercise;
- strength exercises using weights and dumbbells;
- fast run;
- all types of jumps;
- rotation of the torso in a vertical position.
The first classes are carried out at a slow pace. It is necessary to constantly pay attention to the body's reaction to each exercise.
The loads and number of repetitions are set gradually: so as not to overstrain the muscles and spine.
Exercises should be designed only for passive traction of the spine.
Regularly alternating exercises for the muscles of the shoulder girdle with exercises for the lumbar region and legs.
All exercises prescribed by your doctor for scoliosis should be performed daily, without breaks. After classes, be sure to take a half-hour rest, lying on your side.
Three stages of training for scoliosis
Each exercise therapy session for scoliosis is carried out strictly in accordance with the training plan, which allows you to achieve the maximum effect from each exercise.
At each stage of the lesson, the physical therapy doctor pays special attention to proper breathing. This is important for stimulating lung function and additional oxygen flow to the muscles.
Approximate set of exercises
Remember that each element of physical therapy for scoliosis is selected individually. The complex presented in the article is an example of a standard lesson.
1. Warm up
All classes begin with straightening your back: press your back against any flat vertical surface; check that it touches your calves, buttocks and shoulder blades. Try to remember the position of your body and not change it; take two steps back.
And now the exercises themselves:
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Starting position (IP) | Execution technique |
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Stand straight, feet shoulder-width apart |
Raise both arms up at the same time, spread them to the sides and slightly back. Repeat 4 times. |
Stand straight, feet together, hands on your waist |
Alternately bend your knees, lifting them slightly up, then squat down shallowly. Repeat 3-5 times. |
Walking in place. Do not raise your knees high while walking. On the count of “one, two,” inhale, on “three, four,” exhale. As you inhale, raise your arms up through your sides, and as you exhale, lower them smoothly. |
2. Basic exercises
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IP | Execution technique |
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Lie on your back with your hands behind your head |
As you inhale, spread your elbows to the sides, and as you exhale, return to the starting position. Repeat 5 times. |
Bend one leg and pull your knee toward your stomach, repeat with the other leg, then with both legs together. Repeat 3-4 times. |
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Lie on your stomach, arms extended at your sides, palms on the floor |
As you inhale, leaning on your hands, try to lift one leg up as far as you can. As you exhale, return to the starting position. Repeat with the other leg. Do at least 3 exercises. |
Lie on your back with your arms extended above your head |
Passive traction. As you inhale, try to pull your head and shoulders up, and your legs down at the same time. |
Lie on your stomach |
Simultaneously imitate swimming movements with your arms and legs. |
3. Final exercises
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An approximate set of exercises for the treatment of scoliosis.
Click on photo to enlarge.
Five best exercises for scoliosis
Swiss vertebrologists and orthopedists, together with exercise therapy specialists, have developed a set of exercises, the implementation of which allows you to most effectively influence the main muscle groups, increasing their firmness and elasticity.
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Why do it? | Execution technique |
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For back muscles |
|
For the side muscles |
|
For abdominal muscles |
Lie on your back, hands at your sides. Raise one leg without bending your knee and hold for a few seconds. Repeat with the other leg too. Then lift both legs together. Start with 3 times, increasing the load up to 7 times. |
To correct posture |
Lie on your back. Feet together, arms along the body. Raise your shoulders and head for a second. Lower slowly, without jerking. |
To straighten the spine |
Prepare a small bag of sand in advance, no more than 1 kg. Sit on a chair and place the bag on your head so that it does not fall. Stand up slowly and walk around a little while holding the bag on your head. |
Types of physical therapy loads
Lateral curvature of the spine is a heavy load for the ligamentous apparatus. Significant differences in tension occur between paired muscles. On the convex side, the muscles are constantly toned, which gradually leads to their loss of contractility. Their paired “opponents,” on the other hand, on the contrary, are always in a contracted, relaxed state. Lack of movement weakens them and can gradually lead to atrophy.
Therefore, physical therapy for scoliosis should include four types of loads:
Asymmetrical. Designed to train muscles on only one side of the body, while the opposite muscle group is relaxed.
Symmetrical. Helps maintain the spine in an anatomically natural position. The load is distributed equally to the muscles on both sides, as a result, their tone is equalized, which has a positive effect on the dynamics of spinal alignment.
Detorsion. Help relieve tone from tense muscles and stimulate the work of relaxed ones.
General strengthening. Stimulate the immune system, help increase endurance and physical development of the whole body.
The effect will be 100%!
The effectiveness of treatment of exercise therapy for scoliosis depends on a conscientious attitude to exercise, strict compliance with all instructions of the attending physician and constant monitoring of one’s posture.
Changes in bones, muscles, and ligaments often lead to numerous painful symptoms. Physical therapy is used for treatment and prevention. Doctors prescribe complexes of therapeutic exercises as a means of helping to improve mobility, relieve pain, and reduce the need for surgical operations. For example, physical therapy for osteochondrosis of the cervical spine strengthens muscles, relieves pain, eliminates immobility of the vertebrae, and improves blood flow. This treatment method allows people with a variety of diagnoses to recover from illness and improve their quality of life.
The importance of physical therapy
Movement is of great importance for health.
Physical activity is important for:
- Preventing obesity;
- Prevention of heart and vascular diseases;
- Strengthening bones and muscles;
- Warnings of arthrosis;
- Eliminate the threat of surgical operations.
Movement helps maintain a healthy balance in the body. But physical therapy and sports physical education differ in the nature and purpose of movements. Therapeutic exercises are designed to have a healing effect on diseased organs and systems. They are prescribed only by a doctor using the exact dosage.
People knew about the importance of physical activity back in ancient times. Doctors of ancient China used breathing exercises as a healing method, and Indian doctors used hatha yoga back in the second millennium BC. Famous physicians of the past - Hippocrates and Ibn Sina - described such types of physiotherapy as massage and gymnastics.
Modern doctors have long known that exercise therapy can be more effective than surgery in many situations.
For example:
- Lower back pain. Exercise therapy is more effective and cost-effective than injections or surgery;
- Therapeutic gymnastics is more effective than all other methods of treatment for rheumatism of the meniscus and arthrosis of the knee joint;
- Therapeutic exercise for the spine allows you to do without surgery;
- Exercise therapy is very effective for gastrointestinal diseases;
- Nothing better than exercise promotes rehabilitation after surgery and childbirth.
Therapeutic exercises always include exercises designed specifically for a specific condition.
Illness or injury
Exercises are done as an addition to daily physical activity. In addition to the therapeutic effect, they improve coordination, flexibility, and posture.
Exercises may include stretching to relieve pressure on joints, core muscles in the back, abdomen, and thighs, weight lifting to strengthen muscles, walking, and water aerobics.
Exercise therapy is excellent for helping athletes recover from injuries, as well as prevent future injuries. Therapeutic training relieves soft tissue pain, increases muscle strength, improves flexibility, and expands range of motion. Therapeutic gymnastics is the most modern method of rehabilitation after surgical operations, including cesarean section and natural childbirth. Special training prevents the occurrence of adhesions and promotes rapid restoration of tissue elasticity.
Therapeutic exercises significantly improve the quality of life in serious chronic diseases such as spinal stenosis, arthritis and Parkinson's disease. The training program is developed individually for each patient, depending on age, nature of the disease and degree of physical fitness.
In some patients, diseases of several systems at once lead to a condition close to disability.
- Stroke;
- Spinal cord injuries;
- Cardiovascular diseases.
Such patients are observed by a whole team of specialists. The physiotherapist is an essential member of the team. He develops exercise therapy that includes strength training, mobility training, walking up and down stairs, and getting into and out of a wheelchair. There are special exercises for using a wheelchair.
Therapeutic physical education is necessary for children after serious injuries and those suffering from cerebral palsy. Physical activity thought out by a physiotherapist promotes the child’s growth and development, ensures correct movements, and increases endurance.
Classes for children and adults are held at many clinics and sanatoriums. Professional support is provided by the Center for Sports Medicine and Physical Therapy.
Changes in the spine - cartilage and intervertebral discs - are a very common condition. Almost every middle-aged person suffers from a disease called osteochondrosis. Sedentary work, physical inactivity, carrying heavy loads – everything affects the “main axis” of the human body – the spine. People experience neck and lower back pain. Sometimes the pain is excruciating and interferes with normal movements and a quiet life. Therapeutic exercise for spinal osteochondrosis is one of the most effective healing techniques.
- Sitting on a chair with a straight back, bow your head alternately to both shoulders;
- Slowly turn your head from side to side;
- Touch your chest with the edge of your chin;
- Place your elbow on the table and forcefully press your temple against your palm.
All exercises in this series must be performed at least ten times in each direction.
Physical therapists encourage patients to regularly strengthen the muscles that surround the chest.
A number of exercises are suggested:
- Lie with your back up. Place your palms on your hips. Raise your upper body and maintain this position for as long as possible. Fix your lower back on the floor and breathe evenly.
- Repeat 1, placing your hands at the back of your head.
- Do the first thing, spreading your arms like wings.
- Lying with your back up, raise your upper body, spread your arms to the sides, clench and unclench your fists.
- Lying on your stomach, make smooth upward and sideways movements (imitation of swimming).
- Repeat exercise 5, but perform circular movements with your hands.
- Lying on your stomach, alternately slowly raise and lower your straight legs;
- Raise one leg to the maximum height (the pelvis should be motionless) and hold in this position for 3-5 seconds. Repeat with the other leg.
- Lying on your stomach, raise both legs up, spread, connect and lower both legs together.
- Raise both legs and hold in this position for as long as possible.
When intervertebral discs become displaced, the ring that holds the vertebra ruptures. This condition is called intervertebral hernia. Most often, hernias form in the lumbar region. Therapeutic exercise for a herniated spine is designed to relieve severe pain symptoms, stretch the spinal column, and strengthen the muscles of the back and abs. All movements of this complex are smooth; jumps or side turns are excluded. Training in a state of exacerbation cannot be carried out. In remission, physiotherapists advise exercising twice a day, 3-5 exercises.
Approximate complex:
- Lying on your stomach, bend your legs, grab your ankles with your hands and pull them towards your neck.
- Lying on your stomach, bend your neck and upper body back.
- Bend forward while kneeling. The head and palms should touch the floor.
- "Bridge".
- Lying on your back, bend your legs and pull your toes towards your neck. Keep your arms motionless at your sides.
Therapeutic exercise for a herniated lumbar spine requires caution. If you experience pain, you should stop gymnastics immediately.
Scoliosis
Another serious problem of the spine is scoliosis. In everyday life it is called “curvature of the spine.” Most often, signs of scoliosis are observed already at primary school age. In addition to ugly posture, the pathology is unpleasant because it progresses, disrupts breathing and the normal blood supply to organs. The older the child or teenager, the more the spine curves. You can straighten your back with exercise therapy.
Physical therapy for scoliosis varies depending on the severity of the disease. In the first and second degrees, gymnastics helps to significantly straighten the spinal column or completely eliminate scoliosis. In the third or fourth degree, exercise therapy can only restrain the development of curvature.
A typical complex contains the following exercises:
- Standing, press your back straight against the wall and step back from the wall a few steps, maintaining a vertical position of your spine.
- Do several warm-up exercises while standing with a straight back - swinging your arms, twisting your torso, squats.
- Lying on your back, take turns bending your knees towards your stomach.
- Lying on your back with your knees bent, raise your pelvis and bend your upper body.
- Lying on your stomach, raise your torso and legs with support on your palms.
- Lying on your back, do scissors with your legs.
- Lying on your stomach. Raise both legs together and hold them there for as long as possible.
- Lying on your stomach, bend your upper body forward.
Exercise therapy to help sore knees
Even young people often suffer from arthrosis of the knee joint. For the elderly, this disease becomes a real disaster - it is impossible to go up and down the stairs, get out of the car, or just get up and sit down. Therapeutic exercises are one of the main ways to combat arthrosis. Precisely struggle, because the patient’s task is to prevent arthrosis from taking over his body. It is necessary to constantly force the sore joints to move.
Training methods are elementary:
- lying on your back, bend your knees;
- hold a rolled towel under your knee;
- holding onto the table, bend your leg at the knee back, pulling it with your hand;
- press the ball against the wall with your back and squat while holding it.
You can perform knee bending and extension using an expander.
Physical activity for the treatment of respiratory diseases
For acute and chronic diseases of the respiratory system, physical therapy also comes to the rescue. Sets of exercises include diaphragm training, simple gymnastics with arms and legs, and a system of deep inhalations and exhalations. In acute inflammatory diseases, exercise therapy helps remove mucus from the lungs and bronchi and clear the lungs. For chronic diseases, for example, bronchial asthma, breathing with the help of the diaphragm, increased articulation of vowels and consonants, sports games, and walking are used.
The body of a pregnant woman is an amazing laboratory in which new chemical reactions and new changes occur every day. Therapeutic exercise during pregnancy helps improve blood flow and provide all organs and the growing fetus with oxygen, reduces back pain and stress on the spine and legs, and prevents constipation. Physical activity tones the muscles, making them elastic, which is important for childbirth.
It is important to start training in the first trimester, when changes in the body are still minor. At this time, aerobics, brisk walking, swimming, dancing to pleasant music are useful.
Classic training for pregnant women is the Kegel exercise. This is a contraction of the pelvic floor muscles, strengthening them. Doctors recommend similar training before and after childbirth to quickly return the body to normal.
In the second trimester, jogging and sitting exercises with light dumbbells can be added to these types of physical education.
In the last three months, dumbbells are excluded, but you can continue walking and swimming, as well as some yoga poses that do not require much physical effort.
Any treatment complexes must be prescribed by a doctor and practiced with the help of specialist trainers. In big cities there are no problems with sports medicine centers. In rural areas, opportunities are limited. But you can adjust the treatment complex using specialized literature or on the Internet by typing “physical therapy: video.” Articles by high-level specialists on the latest methods of exercise therapy are published in the international scientific journal “Physical Exercises and Sports Medicine”.
- Individual approach to the patient in accordance with his motor capabilities and condition.
- Consciousness – a meaningful attitude of the patient to the proposed physical exercises, the direct active participation of the patient himself in the process of performing physical exercises and monitoring the correctness of their implementation, which is achieved by a skillful explanation of the methodologist.
- Visibility – demonstration of physical exercises combined with explanation.
- Systematicity – regularity of exercises with a gradual and consistent increase in load: from simple exercises to more complex ones, from known to unknown (in each lesson, include one complex new exercise or 2 simple ones).
- The principle of consolidation of skills – engage in physical exercise constantly so as not to lose the results achieved.
- Cyclicality alternating exercise with rest.
Forms of therapeutic physical culture
- Hygienic (morning) gymnastics prepares the body for daytime activity after sleep, which reduces the activity of nervous processes and muscle tension. During sleep, pulse and breathing become slower, the activity of nervous processes decreases, intestinal motility slows down, digestion processes slow down, and metabolism decreases. Hygienic gymnastics is designed to activate all these processes. Classes are held before breakfast, in the absence of contraindications (as determined by the doctor), in a ventilated room in light clothing that does not restrict movement, for 15-20 minutes, preferably to the accompaniment of music.
The gymnastics complex consists of 10-15 exercises from various starting positions for all muscle groups, including exercises for coordination, flexibility, relaxation, correcting posture, and self-massage. The load must correspond to the state of health, age, gender, and physical development. For men, it is recommended to include strength exercises: with dumbbells, expanders, with moderate static tension; for women – exercises to develop flexibility, strengthen the abdominal muscles, pelvic floor; the elderly should avoid strength exercises, widely use breathing exercises and muscle relaxation, self-massage of the head and neck to improve blood supply to the blood vessels of the brain; children should include exercises to correct posture, develop flexibility, coordination of movements and balance. - Physiotherapy– the main form, which also includes independent exercises by patients (fractional load), in which mainly gymnastic exercises are used for therapeutic and prophylactic purposes.
- Walks(walking, skiing, cycling, boating).
- Close-range tourism– hikes for 1-3 days reduce tension in the nervous system and improve autonomic functions.
- Healthy running (jogging), during which all skeletal muscles are involved and the nervous system experiences significant tension.
Class organization methods
- Individual (with seriously ill patients).
- Group (based on the principle of the uniform nature of the disease or injury and the level of the functional state of the body).
- Independent.
Each lesson includes three sections: introductory, main and final. Introductory section(warm-up) consists of several general developmental exercises, sequentially covering all muscles, takes 10-20% of the total time. Main section takes 60-80% of the total time, consists of special exercises in relation to this disease, which must be alternated with general developmental exercises. Final section takes 10-20% of the total time. The load is gradually reduced in order to normalize the increased activity of the cardiovascular and respiratory systems (slow walking combined with deep breathing).
Movement Modes is determined by the attending physician strictly individually.
For hospitals
Mode I
- Strict bed rest prescribed for seriously ill patients - light massage, passive exercises for the limbs with partial and full range of motion 2-3 times a day for 5-10 minutes and deep static breathing every hour.
- Extended bed rest prescribed when the patient’s general condition is satisfactory. Active eating and active toileting, independent turns on one side, transition to a sitting position in bed 2-6 times a day for 5-40 minutes, basic exercises for the limbs with breathing exercises are allowed.
Mode II
- Semi-bed (ward)– staying in the ward out of bed sitting 50% of the time, moving around the floor, walking slowly (at a speed of 60 steps per minute) at a distance of 100-150 m. Therapeutic exercises are performed according to individual indications: in the initial position lying, sitting, standing, or with objects weighing up to 0.5 kg. Gradually include exercises for the trunk muscles. Duration of classes is 20-25 minutes.
Mode III
- Free– walks within the hospital, for a distance of up to 1 km at a speed with rest every 200 m at a speed of 60-80 steps per minute. Classes are held in the exercise therapy room for 25-30 minutes. Use objects weighing up to 1 kg, games.
The pulse rate in adults should not exceed 108 in adults and 120 beats per minute in children.
For clinics, sanatoriums and resorts
- Gentle (for exhausted, overworked and convalescing) – similar to free mode. Dosed walking on level ground for a distance of 1.5-3 km at a slow to medium pace is also allowed, resting every 10-20 minutes, swimming with the use of support devices for 10-20 minutes.
- Gentle-training– physical activity is made more difficult, exercises are performed for 30-45 minutes, with objects (weighing up to 3 kg), on apparatus. Prescribed dosed walking on level ground at an average and fast pace for an hour for a distance of up to 4 km, a health path with an elevation of 5-10 degrees for a distance of 2-3 km for 1 hour with rest every 10-15 minutes, swimming for 10 -30 minutes. They use rowing boats, volleyball, badminton, and tennis.
- Coaching The regimen is prescribed to persons without significant deviations in health and physical development, that is, practically healthy people. The physical activity is great; dosed walking and running are prescribed. Sports games are played according to general rules. An increase in heart rate up to 120-150 beats per minute (in the elderly up to 120-130 beats per minute), an increase in systolic blood pressure up to 150 mm Hg is acceptable. Art., reducing the minimum to 55 mm Hg. Art.
Physical therapy is indicated for almost all diseases.
General contraindications to the use of physical therapy are:
- general serious condition of the patient;
- risk of bleeding;
- unbearable pain when performing physical exercises;
- febrile and acute inflammatory diseases;
- malignant tumors.
Exercise therapy is prescribed by the attending physician; a physician-specialist in exercise therapy selects the methodology, determines the nature of the classes, dosage and controls the performance of physical exercises. The procedures are carried out by exercise therapy instructors, guided by the doctor’s recommendations regarding the nature of the disease.
Amount of physical activity must correspond to the patient’s condition and physical capabilities. The overall intensity of physical training depends on the patient's individual tolerance to physical activity.
In the selection and application of general strengthening and special targeted exercises, the clinical manifestations of the disease or injury and the methodological principle - from a healthy organ to a sick one - are taken into account. The optimal combination of general and specific (local) is used in exercise therapy for any pathology, but it is especially important to take this into account in orthopedics, traumatology and neurology. The total load should be distributed evenly and consistently across all muscles to prevent fatigue and improve blood circulation. The load is adjusted based on the physiological curve - the pulse rate during the session, which is recorded graphically. Dosage depends on the number and location of the muscles involved in the exercises, the form of movement, amplitude, strength, rhythm, tempo of movements, duration of exercise and complexity of the exercises. For each patient determine:
- density of classes(the time of actual exercise, expressed as a percentage of the total exercise time) for inpatients should not be higher than 50% (in the first days of classes it is 20-25%), in other cases a density of up to 80-90% is acceptable;
- (ANDP) starting positions (lying, sitting, standing). IP lying on the back, on the stomach, on the side provides stable balance, maximum relaxation of skeletal muscles, facilitates the performance of exercises, is prescribed to patients on bed rest, for diseases of the spine. IP while sitting eliminates significant static tension in the muscles of the lower extremities, creates freedom of movement of the limbs, neck and torso, and is prescribed for weak patients and for diseases of the lower extremities. Standing IP is characterized by a high center of gravity and a small support area. Balance is maintained with the direct participation of different parts of the nervous system due to the contraction of many muscles of the body. The most stable position is a standing position with legs wide apart;
- number of muscle groups participating in the exercise, selection of exercises for them, the ratio of breathing exercises to general strengthening and special ones aimed at restoring impaired functions (1:1, 1:2, 1:3, 1:4, 1:5). You should start with exercises for small muscle groups. When performing complex exercises, the load increases. The more breathing exercises, the less the load. To develop muscle strength (paresis and wasting), isometric exercises with high tension and dynamic exercises are used, which are performed slowly but with great resistance;
- number of repetitions of each exercise, pace (slow, medium, fast) and range of motion in the joints;
- duration of the lesson. The total duration of an individual lesson is 5-20 minutes, a group lesson is 15-40 minutes;
- independent studies– performing special exercises throughout the day;
- use of game exercises, music– to create positive emotions, objects and equipment in order to change the load. Thus, exercises with a gymnastic stick reduce tension in the muscles of the sore arm and increase the load on the muscles of the healthy arm.
Normally, during exercise, the possibility of increasing the intensity of the load is felt, there is no discomfort or pain in the chest, an increase in the normal rate of breathing, loss of coordination, pallor, or heart rhythm disturbances. Immediately after exercise you feel “muscular joy”, you should feel good. The time for recovery of heart rate and blood pressure to initial values in healthy people should not exceed 3 minutes. During the break between loads there may be slight fatigue, but no more than 2 hours, there are no sleep or appetite disturbances, local fatigue persists for no more than 12 hours.
Rehabilitation exercises for kidney diseases Nikolay Albertovich Onuchin
How to do physical therapy correctly
Therapeutic physical exercises are prescribed taking into account the patient’s physical fitness, his age, and also depending on the period and form of the disease.
Complexes of health-improving gymnastics must be performed twice a day (morning and evening), no earlier than an hour after meals and an hour and a half before bedtime. The total duration of classes is 20–25 minutes. You should do therapeutic exercises regularly, with a gradual increase in physical activity.
Before starting gymnastics, the room where classes will be held must be thoroughly ventilated and wet cleaned. The air temperature in the room should be 10–18 °C. Classes are conducted on a clean mat (it must be shaken daily and used only for exercise therapy), with the window open.
You should purchase sports equipment (rubber ball, gymnastic stick, etc.) in advance.
Therapeutic gymnastics should be done in a loose sports suit that does not restrict movement. After gymnastics, if your condition allows, it is useful to use hardening procedures: in the morning - wet wiping of the body, in the evening - washing your feet with cool water.
Exercises are performed at a slow and medium pace, without jerking. Holding your breath should not be allowed. It is also necessary to monitor the uniform distribution of the load on all parts of the body, that is, control the change in movements of the arms, legs and torso.
Typically, a set of therapeutic exercises begins with lighter movements, which gradually become more complex, and ends with very light exercises and walking. After the most difficult exercises, it is advisable to take short breaks (rest 30–40 seconds).
When doing therapeutic exercises at home, it is imperative to keep a self-control diary (Table 1). This will allow you to properly dose physical activity and avoid overexertion.
Self-monitoring should be systematic and long-term; observations should preferably be carried out at the same hours, under similar conditions: before the start of exercise therapy classes and after their completion. Carrying out systematic self-observations and their analysis will allow you to properly regulate physical activity.
Self-observation data can be divided into objective(characterized by the results of any measurements and instrument readings) and subjective(determined by your personal assessment).
Objective indicators of self-control include:
Pulse rate;
Arterial pressure;
Respiratory rate;
Muscle strength;
Body temperature;
Table 1
Indicators of self-control during exercise therapy classes
Subjective indicators of self-control include:
Mood;
Well-being;
Appetite;
Desire to exercise;
Exercise tolerance;
Sweating;
Violation of the regime.
In total, objective and subjective indicators of self-control characterize the state of your health and the effectiveness of exercise therapy. Pulse and blood pressure provide particularly important information about the state of the cardiovascular system and the degree of physical activity. They are often called “indicators” or “mirrors” of health.
Pulse and blood pressure.
When doing exercise therapy, especially for older people, it is necessary to carefully monitor heart function and blood pressure levels. To do this, you need to systematically measure your pulse rate and monitor your blood pressure. Pulse rate and blood pressure are determined before starting physical therapy exercises.
The pulse rate is calculated as follows: apply the pads of the nail phalanges of the 2nd, 3rd and 4th fingers to the radial artery, which is adjacent to the radius. The number of heartbeats in 15 seconds is multiplied by 4. The resulting heart rate is compared with age-related indicators. The normal resting heart rate in middle-aged and elderly people is approximately 60–70 beats per minute.
Blood pressure is measured using a special device - a tonometer. If you use an electronic tonometer, the device automatically calculates your heart rate along with your blood pressure level.
If your blood pressure and heart rate are higher than your age norm and you feel unwell, lethargic or have a headache, then it is better to refrain from exercise therapy on this day.
Breathing rate.
One of the main indicators of self-control. Usually at rest a person does not notice his breathing. During physical exercise, the respiratory rate increases, as the need of working muscles for oxygen, necessary for oxidative processes, increases.
Normally, in a calm state, an adult produces 14–16 breaths per minute. You can measure your breathing rate by placing your hand on your chest or stomach and counting your breathing rate for one minute. The rise and fall of the chest or abdomen (inhalation and exhalation) are counted as one.
Lack of body weight indicates a lack of energy and building materials in the body. Excess weight indicates that the flow of nutrients into the body is excessive and the consumption is insufficient. Excess weight can also be a consequence of edema.
With systematic physical exercise, significant changes in weight occur: fat is burned more actively, sweating increases, swelling decreases, and the body is freed from excess water and salt. As a result, weight decreases and then stabilizes at an age-appropriate level.
Physical therapy exercises significantly regulate weight, preventing both its excess and unnecessary losses.
At home, it is convenient to monitor your weight every day using special store-bought floor scales.
Subjective indicators of self-control also provide significant information about the state of your health when doing physical therapy exercises:
Mood. If you are cheerful, alert and enjoy doing physical exercises, then the load corresponds to your physical capabilities and state of health. If you are lethargic, feel constant fatigue, and have a depressed mood, then the volume of exercise should be reduced and physical activity reduced.
Well-being.
It reflects the general condition of your body and, mainly, the nervous system. Well-being is assessed as good, satisfactory or poor.
When you feel well, there is a surge of vitality, a feeling of vigor and freshness; if satisfactory – slight lethargy, malaise, slight fatigue; if it is bad – severe weakness, dizziness, decreased ability to work, depressed state.
Appetite.
Appetite is also one of the important signs of normal functioning of the body. With physical overload, exacerbation of the disease, or lack of sleep, a weakening or even lack of appetite may be observed. In the self-control diary, you need to note the characteristics of your appetite: good, satisfactory, increased or absent.
Painful sensations. During physical therapy exercises, especially in older people, pain in the muscles, in the right hypochondrium and in the heart area may be observed. Pain during exercise most often indicates increased physical activity or may be a sign of an exacerbation of the disease. You may often be bothered by a feeling of internal discomfort, heaviness in the lumbar region, and a rush of blood to the head and face. It is very important to observe yourself and write down in a self-monitoring diary under what circumstances pain symptoms and discomfort appear. If they are associated with performing certain exercises, it is necessary to reduce the load or exclude these exercises from the gymnastics complex.
Exercise tolerance.
In the self-monitoring diary, you must note whether the planned load was completed or not. If not, the reason should be noted.
Exercise tolerance is assessed as good, fair or unsatisfactory. Poor exercise tolerance may be associated with exacerbation of the disease or poor level of physical fitness.
Sleep is one of the most sensitive “indicators” of health status and exercise tolerance. If you quickly fall asleep in the evening, sleep peacefully and deeply, and in the morning you feel cheerful, full of strength and energy, then your sleep is normal.
If you have a sleep disorder (insomnia syndrome), you may experience prolonged and difficult falling asleep, restless sleep with frequent awakenings, heavy, nightmare dreams, headaches, poor health after sleep and decreased performance. Sleep disturbance indicates excessive physical exertion or a worsening of the disease. In such cases, it is necessary to temporarily stop exercising and see a doctor.
During physical therapy exercises, it is also necessary to take into account external signs of fatigue (Table 2).
table 2External signs of fatigue during physical therapy exercises
With an average degree of fatigue, you need to reduce the number of repetitions of exercises, the amplitude and speed of movements, and also reduce the total time of training. If you show signs of fatigue, you should temporarily stop exercising and consult a doctor.
To achieve positive results, you need to do exercise therapy for 5–6 months, systematically and without long breaks. If therapeutic exercises are carried out occasionally, they will not bring any benefit.
If there is a sharp deterioration in the condition, a rise in temperature, an exacerbation of the disease, or poor health, therapeutic exercises should be temporarily stopped. After the condition improves, classes are resumed.
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LESSON SUMMARY OF THERAPEUTIC PHYSICAL EDUCATION (PT) FOR DISORDERS OF THE MUSCULOCAL SYSTEM
Goal: strengthening the musculoskeletal corset (back and abdominal muscles).
Tasks:
1) Create conditions for restoring normal body position, strengthen the muscles of the body, increase their strength;
2) Teach correct posture.
Venue: exercise therapy hall
Equipment: wall bars, gymnastic mats.
PROGRESS OF THE CLASS:
№ p.p. | Content | Number of repetitions | Guidelines |
INTRODUCTORY PART 3-5 min |
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Formation at the Swedish wall: | Adopt correct posture: head, back, heels pressed against the wall. |
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Rise on your toes inhale We return to I.P exhale 4 the same | 4-6 times | While performing the exercise, do not tear yourself away from the wall, rise high on your toes. |
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Starting position (IP) - standing against the wall; Half squat arms forward inhale I.p exhale | 4-6 times | While performing the exercise, do not leave the wall |
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MAIN PART 20-25 min |
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BREATHING EXERCISES IP - lying on your back, arms along the body 1- hands up inhale 2-I.p exhale | 4-6 times | Take a deep breath, and as you exhale, exhale all the air. |
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Upper back exercises: I.p lying on stomach, arms in correction 1-rising exhale 2-We return to the first inhale. | 8-10 times | The legs do not rise together, the arms are straight, an exercise to strengthen the upper back muscles. |
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I.p-lying on my stomach with both arms extended forward 1- raise the right arm and torso 2- I.p. 3-4 is the same with the other hand. | 8-10 times | Legs do not rise together, arm straight, head looking at the floor. |
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IP lying on your stomach, hands behind your back; 1- raise the torso inhale 2 I.p exhale | 8-10 times | When performing the exercise, we try to reach our heels with our hands, our arms are straight, our shoulder blades are connected. |
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IP lying on your stomach with your hands behind your back in a lock; 1- raise the torso 2-8 hold the torso. | 8 times | When performing the exercise, it is necessary to keep the body of the body suspended. |
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Lower back exercises : IP - lying on your stomach, arms along the body; 1- raise your right leg 2-I.p 3-4 is the same with the other leg. | 6-8 times | When performing the exercise, the head is lowered to the floor, the leg is raised straight, the toe is pulled away from you. |
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10. | 2-I.p 3-Raise your left leg, right arm 4-I.p | 6-8 times | When performing the exercise, the head is lowered to the floor of the arms, the legs are raised straight. |
Exercises for the muscles of the entire spine: I.p lying on stomach, arms forward 1- raise your arms and legs 2-I.p | 6-8 times | When performing the exercise, raise your arms and legs at the same time, making sure that your legs and arms are straight. |
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Exercises for abdominal muscles : IP lying on your back, arms in correction 1- raise your torso 2-I.p 3-4 is the same. | 8-10 times | When performing the exercise, the head and shoulders rise from the floor and the abdominal muscles tense. |
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13. | IP - lying on your back, arms up 1- rise up 2-sed hands up 3-go down 4 -I.p | 8 times | The exercise is performed strictly by counting; while sitting, the arms are not bent; the legs are not bent; the back is straight; the arms are pulled up. |
1- raise your right arm, left leg 2-I.p 3-raise left leg, right leg 4-I.p | 6-8 times | When performing the exercise, lift your head and shoulder from the floor, strain your back muscles, keep your arms and legs straight. |
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Exercises for the upper and lower abdominal muscles “Fold”: IP - lying on your back, arms up; 1- raise your legs 2-raise your hands 3-put your hands down 4-put your feet down | 6 times | When performing the exercise, raise and lower your legs straight (using your abdominal muscles). |
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Balance exercises : I.p-kneeling, hands on the floor 1- raise your right arm, left leg 2-I.p 3-raise left arm, right leg 4-I.p | 6 times | When performing the exercise, your head looks at the floor, your arms and legs should be at the same level and straight. It is necessary not to sway while maintaining balance. |
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FINAL PART 10-13 min |
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17. | Exercise for the back muscles “Cat”: IP - kneeling, hands on the floor 1-round your back, head down 2-bend your back, head forward 3-4 is the same. | 4 times | When performing the exercise, you need to stretch your shoulder blades to the top, then bend your back with your head looking forward. |
Relaxation exercises: I.p lying on the floor, arms extended forward, sitting on heels, head lowered to the floor. | 1 min | When performing the exercise, you need to relax, then slowly rise. |
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Formation at the Swedish wall. | 1 min | It is necessary to take the correct position: head, back, heels pressed to the back. |