What are some exercises that correct the spine?

The health of the spine is very important to people. The spine is the key to maintaining upright walking. Therefore, changes in the spine will affect people's ability to move. In severe cases, it can cause patients to lose their ability to work. Proper spinal correction can solve this problem. Patients can do some exercises to correct it. Let’s take a look at the explanations of the exercises for correcting the spine.

1. Lie prone with your arms bent and support your body on the ground. Lift the leg on the side with scoliosis upward with force. At the same time, straighten the arm on the opposite side and raise it forward. Hold for 3-4 seconds and then return to the original position. Perform 3 sets of 10-15 reps.

2. Stand with your legs apart, bend one arm to the side and hold your head, bend your upper body to the side, and stretch your arm as far as possible. Hold for 3 seconds and return to the original position. Perform 3 sets of 10-15 reps. Or you can bend one arm sideways and lift a heavy object (such as a dumbbell, school bag, etc.) to practice.

3. Scoliosis rehabilitation method: Pull the rib bars with your hands, do side bends, stand facing the rib bars on both sides, hold the rib bars with one hand, raise the other hand, do side bends, practice 3 sets, 30-50 times each set. You are required to keep your head up, chest out, and abdomen in, and your upper body cannot lean forward.

4. Lie on your side in the direction of scoliosis, kick your outer leg toward your shoulder to the maximum extent, then return to the original position. Practice 25-30 times. The body should be straight when kicking and the kicking amplitude should be large.

5. Straight Leg Raise

The child lies on his back with his hands on his chest and his legs raised to 45 degrees at the same time, staying for 3 seconds. Then slowly lower it down, mainly exercising the abdominal muscles instead of sit-ups. About 20 per day.

6. Yan Fei

The child lies prone with his hands crossed behind his back. The parent holds down his legs. The child's head, neck and chest leave the bed at the same time. Remember not to push the head back hard, but mainly the chest off the bed. If it is a right single chest bend, you can bend a little to the right after getting up.

7. Single-leg and single-hand support

The child supports himself with one hand and one leg, raising his left hand and right leg at the same time. After finishing one side, he switches to the other side, doing cross-exercise. Coordinate back muscle strength. Also stay for 3 seconds, start slowly and release slowly. This movement is mainly due to the imbalance of muscle strength on the convex and concave sides after scoliosis. Through this movement, the muscle strength on both sides can be balanced.