Games and exercises for the correction of disorders of the musculoskeletal system. card index on the topic. Methodical work on physical culture on the topic: "Physical exercises for the prevention and correction of disorders of the musculoskeletal system"

Olga Belosheikina
A set of exercises for children with musculoskeletal disorders

I. Main stance against the wall, touching the back of the head, back, buttocks, calves, heels.

1. Starting position: basic stance, 1-2 hands through the sides up, 3-4 returned to the original position

Starting position: basic stance, 1-2 rise on toes, hands forward, palms down, 3-4 to the starting position

2. Starting position: main stand, socks apart. Sit down without looking up from the wall, with the sound Sh-Sh-Sh, inhale Starting position

3. I. P. 1-2 raise the right leg, bend at the knee, 3-4 to the starting position

II. Different types of walking hall:

On toes (hands up)

On heels (hands behind head)

On the outside of the foot (hands to the side)

With knees raised high (Heron)

III. Exercises on gymnastics mats.

Starting position: lying on your stomach.

1. Swing. The original position: arms forward, 1-2-3-4-raise your head straight arms and legs, swing yourself with muscles, 5-6 Starting position 4-6 times

2. Swallow. Starting position, arms to the sides. 1-2-3-4 raise straight legs and arms to the sides, 5-6 Starting position 4-6 times

3. Wings. Starting position, arms along the body. 1-2 raise the head and shoulders, hands in the wings, 3-4 Starting position 4-6 times.

4. Abdominal breathing. 1-2 inhale, draw in the stomach, exhale 3-4, inflate the stomach. 4 times

Starting position: standing.

Starting position: heels and toes together, raise your arms above your head, 1-2 take your arms back, 3-4 Starting position

The initial position of the legs is shoulder-width apart, hands are wings. Tilts to the right and left, touch the hip with the elbow.

Starting position: lying on your back

1. Horizontal scissors. Starting position, arms along the body. Raise your legs 30 degrees, horizontal leg movements, Starting position for 6-8 counts

2. Vertical scissors. The original position: arms along the body. Raise your legs 30 degrees, vertical leg movements Starting position for 6-8 counts

3. Bicycle. The original position: arms along the body. Alternate flexion and extension of the legs while suspended. For 6 accounts.

4. Change breathing. 1-2, inhale, inflate the chest, 3-4 exhale, inflate the stomach. 4 times

Starting position: knee-hand

1. Affectionate kitty 1-2

Angry kitty 3-4 4-6 times

2. Shelf Starting position 1-2 stood on toes, straightened the torso, 3-4 Starting position 4-6 times

Starting position: sitting.

1. Starting position: legs bent at the knees, feet parallel, raising the heels together and alternately. 8 times

2. Semaphore. Starting position., Legs straight. Raise your arms to the sides, slowly lower with a sound "S-S-S" 4 times

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Olga Makhalkina
Games and exercises for children with musculoskeletal disorders

Games and exercises for children with musculoskeletal disorders.

For you, dear parents and teachers.

Games and exercises for the development of hand motor skills.

"We wash hands" - children alternately cover the hands of the right and left hands in circular movements.

“Putting on gloves” - we draw from the nail to the base of each finger of the right hand with all the fingers of the left hand gathered together (and vice versa), starting with the thumb.

"Take off the mitten" - we begin the movement at the base of the hand (we cover the right and left hand alternately) and reach the fingertips.

"There is a horned goat" - all fingers except the middle and forefinger are clenched into a fist. In this case, the hand of the outstretched arm is turned alternately to the right and left.

"Bunny wiggles its ears" - the index and middle fingers are directed upwards, they are alternately bent and unbent (the rest are clenched into a fist all the time).

"Hello finger!" - in this task, you need to alternately touch the thumb with the index, middle, ring fingers and little fingers. When children can remember the names of all fingers, you can complicate and concretize the tasks by changing the sequence of touches.

"Draw a sun in the sky" - with the index finger "draw" a circle, using both the right and left hands. In the future, you can do this exercise simultaneously with both hands.

"Balls". Lightweight and safe, they can be rolled up from foil or paper.

"Maracas". Pour small objects into small plastic bottles: beads, pebbles, coins, seeds. Together with the child, you can simply fill the bottles and twist them, or you can complicate the task: mix the fillers in a bunch and put each type in “your own vessel”. Each of them will have its own "voice", in addition, it is interesting to examine the contents through the transparent walls!

"Shurshariki". Now we fill the slightly inflated balls with small objects, leave one empty. We feel and guess: "what's inside?"

Finger massage.

You can massage with the following material:

Toothbrush

Massage comb,

With a pencil, felt-tip pen,

Various balls, balls,

Walnut.

Exercises with balls, balls

Learn to grab the ball with the whole brush and release it;

Roll clockwise;

Hold with one hand or the other and perform screwing movements, snapping, pinching;

Squeeze and unclench;

Toss and catch.

Games with cereals

Contribute to the development of fine motor skills, sensory perception, consolidation of color, shape, thinking.

Massage the palms with a pea or bean,

Pouring cereals from one container to another (jars, bowls, cups, boxes,

- "magic bag" - guessing by touch (various cereals,

- "Dry pool" of beans and peas,

Laying out geometric or floral ornaments on anchor points,

Laying out figures of people and animals, numbers, letters

Games with water and sand

Games with water are good in that they allow even a slight movement - a slap on the water - to set in motion both the water itself and the object placed in it. It is good to play with objects of different density: some will swim, while others will "drown". Those of them that will make sounds, on the one hand, will attract attention, on the other, they will contribute to sensory perception.

Sand games will develop and improve tactile sensitivity and motor skills of the hand, attract and hold the child's attention with their dynamism. Stirring and pouring, filling objects with sand, mixing with water and even sifting through a sieve - these simple manipulations will soothe and bring positive emotions at any age. Promote the development of fine motor skills, tactile sensations.

- "burying" a toy, object,

Search for "treasure"

Various images (drawing) in the sand,

Working with a pipette (suction of water with a pipette,

Coloring water (experiments with water,

Crafts using sand.

Arbitrarily release the toy from your hand into the water (according to the instructions: "Give");

Take out - insert the toy yourself or with the help of an adult;

Ride a car, ball, boat on the water;

Collect small objects from the water with two fingers, varying the weight, shape and size of the objects

Games with rubber bands and ribbons, wire

Promote the development of fine motor skills, dexterity of the fingers, attention, perseverance, patience; development of a sense of color, size.

Fold ribbons

Wrap on a stick

Take the rubber band from the table with different fingers,

Stretch the elastic band with different fingers

Puppet therapy, finger theater

Promotes the development of fine motor skills, creativity, dexterity, orientation in space, combine movement with speech, the development of creativity.

Driving a doll,

Dressing the doll on different hands,

Imitation of movement and speech.

Clothespin games

Promotes the development of fine motor skills, dexterity, the ability to control their movements, develops sensory experience.

Shift from one hand to the other,

Get clothespins out of the basket,

With clothespins "bite" alternately the nail phalanges,

- "dry handkerchiefs" (hanging handkerchiefs on a string,

- "add-ons" we select the missing parts for objects (for example, for a hedgehog - needles, for the sun - rays, for a house - a roof, and so on,

Pick up clothespins according to the color of clothing, fabric.

Working with rings.

There is a wooden rod on the table and several rings of the same size lie. The child is asked to alternately put these rings on the rod. Previously, an adult explains and shows how to perform these actions.

Working with cubes.

Several cubes of the same size are displayed in front of the child. After explaining and showing, the kid must independently put the cubes one on top of the other to get a turret, then a house, etc.

Working with wooden toys.

Folding wooden nesting dolls, pyramids, boxes are laid out on the table. An adult, together with a child, carefully examines these objects. Then the child is shown how the toy is opened, how it can be disassembled, assembled and closed. After explaining and showing, the adult invites the child to perform the action independently.

With balls.

An empty box is placed on the table, several balls are placed on both sides of it. The adult takes one ball, which is on the right side of the child, and throws it into the box, and then invites the child to do the same.

In this case, it is necessary to determine how much the child has one or the other hand, how he grasps the ball.

Offer the children the following activities:

It is easy to press with three fingers on the bulb of the atomizer, while directing the air stream onto the cotton wool so that it smoothly moves on the table.

Pull a thin rubber band between your index and middle fingers. Play this rubber band with the index and middle fingers of your other hand (like the strings of a guitar).

We clench our fingers into a fist, then alternately bend and unbend each finger with the rest gathered into a fist. Repeat up to 10 times.

With brushes clenched into a fist, make circular movements to the left and right. Repeat circles in one direction and another 10 times.

We spread straight fingers and, starting with the little finger, we consistently bend the fingers into a fist. Then, starting with the big one, we return them to their original position.

Bend the fingers of the right hand (left hand, starting with the thumb.

Bend the fingers of the right (left) hand into a fist, alternately straighten them, starting with the little finger and starting with the thumb.

Take large objects, different in weight, material, shape of the toy with the whole brush;

Take items with both hands at once (change the texture, volume, weight of these items).

Handkerchief games

There is an unfolded handkerchief on the table. The child puts his hand in the middle of the scarf, palm down, all fingers are apart. On the words of the teacher, "bring your fingers together" and take a handkerchief in your palm. " The child moves his fingers, grabs the handkerchief between his fingers. The same is done with the other hand.

- "Snake".

Arms bent at the elbows stand on the table. To the teacher's words “the snake is crawling fast, calling the children to play” - the children direct the handkerchief between the little finger and the ring finger, wind the handkerchief between the ring finger and the middle one, then stretch it between the middle and forefinger. The stretching between the index and thumb ends, the "snake" crawls from right to left and back, starting its way between the thumb and forefinger, etc. The direction of movement of the "snake" will depend on the hand whose motor function is most preserved.

- "Lump".

The unfolded handkerchief lies on the table. The palm of the hand is placed on the corner of the scarf. To the teacher's words “and-and-and… we can't crumple, crumple, crumple our hands” - the child begins to crumple the handkerchief so that he is all in his fist.

Tasks for the development of facial expressions in children with cerebral palsy:

An adult should demonstrate to a kid how a puppy sniffs, a bird listens, how a cat tracks a mouse. Then you should ask the child to repeat what he saw;

Demonstrate surprised eyes, ask to repeat;

Describe the moment of happiness and pleasure, show how the kitten rejoices in the caress, and the puppy - in a delicious treat;

Describe the sensation of pain, demonstrate abdominal pain, crying, feeling cold;

Show a moment of disgust: Have the toddler pretend to be drinking a bitter medicine or eating a lemon;

Explain what anger is by showing an angry person;

Demonstrate a sense of fear, loss of home or loved ones;

Develop a sense of shame and guilt for their actions, teach to ask for forgiveness.

A set of exercises for children with cerebral palsy.

Activities that develop movement skills:

The child sits on his haunches, the adult stands in front of him in the same way, puts the child's arms on his shoulders and, holding him at the waist, tries to put the baby on his knees;

The child is on his knees, the adult supports him with his armpits and tilts him in different directions. This technique allows the child to learn how to distribute the load on the right or on the left leg;

An adult stands behind a standing child, holding his armpits, and gently pushes the child's popliteal cavities with his knees, forcing him to sit down;

The child sits on a chair, the adult stands opposite him, fixing his legs, pressing his feet to the floor. An adult takes the child's arms and pulls them forward and upward, which makes the baby stand up;

Holding the child, ask him to stand alternately on each leg, trying to maintain balance;

While securing the child's hands, push and pull in different directions, forcing the child to take a step.

Classes for the normalization of joint functions:

The child lies on his back, one leg is extended, and the other should be gradually brought with the knee to the stomach, and then return to its original position;

The child lies on its side, with the help of an adult, slowly moving the hip to one side or the other. The knee is bent;

The child lies on his back, alternately raises and lowers his legs, bending them at the knee;

The child lies on his stomach with a pillow under his chest. An adult lifts the child by the upper limbs, unbending the upper body.

Exercises for the abdominal muscles:

The child sits on a chair, the adult helps the child to lean forward. The baby must return to its original position on its own, or with a little help from an adult;

The child lies on his back, arms along the body. It is necessary to stimulate the baby's attempt to roll over on his stomach and again on his back on his own, without using the handles;

Teach the child to strain the muscles of the tummy, exercise can be combined with deep breaths and exhalations;

The child is sitting on the floor, legs are extended. Help the baby to reach with his fingers to the toes without bending the legs at the knees;

The child lies on his back, the adult helps the child to raise the straight legs and bring them by touching the floor with the fingers above the head.

Exercises to eliminate hypertonicity of the muscles of the hands:

Carry out active movements with the child's brush in different directions, occasionally shaking the hand and relaxing the muscles;

Hold the child's hand or forearm firmly until the condition of hypertonicity is eliminated, and then shake or shake the limb to relax.

Exercises for leg muscles:

The child lies on his back, arms along the body, legs lead to the stomach. An adult holds the shins and alternately abducts the legs in the hip joint, combining lateral abductions with circular rotations of the leg;

An adult guides the child with flexion and extension movements of the hip joint, after which the child tries to hold the leg on his own.

Activities for maintaining the cervical muscles and the muscular corset of the trunk:

The child lies on his back, and the adult, lifting the torso by the armpits, shakes it from side to side, turns right and left, not allowing the child to resist. In the same way, they shake their head, holding it in weight;

The child lies on its side, and the adult tries to knock him over on his stomach or on his back. In this case, the baby should try not to succumb to shocks, resisting;

The child sits on a chair, arms and head relaxed. The adult turns his head in different directions, tilts back and forth, and the child tries to relax the neck muscles as much as possible.

Breathing stabilization exercises:

Ask the child to imitate deep breathing, blow out a burning candle, blow off a feather from the palm of his hand. It is useful to inflate balloons or play with soap bubbles with your baby;

An excellent effect can be expected if a child is taught to sing. A similar action is observed when playing the harmonica, flute, for a start, you can use a regular whistle;

Teach a child to blow bubbles through a straw into a glass of water.

Methodical work on physical culture on the topic:

"Physical exercises for the prevention and correction of disorders of the musculoskeletal system."

Plan:

1. Introduction

2.Chapter 1. Diseases of the musculoskeletal system and their causes

1.1 Diseases of the musculoskeletal system

1.2 Flat feet and its types

1.4 Causes of flat feet

3. Chapter 2. Methods for determining diseases of the musculoskeletal system

4. Chapter 3. Medical methods of treatment and prevention of scoliosis

5. Conclusion

6.List of used literature

Introduction

The health-improving and preventive effect of mass physical culture is inextricably linked with increased physical activity, increased functions of the musculoskeletal system, and increased metabolism. The doctrine of R. Mogendovich on motor-visceral reflexes showed the relationship between the activity of the motor apparatus, skeletal muscles and autonomic organs. As a result of insufficient physical activity in the human body, the neuro-reflex connections established by nature and fixed in the process of hard physical labor are disrupted, which leads to a disorder in the regulation of the activity of the cardiovascular and other systems, metabolic disorders and the development of degenerative diseases (atherosclerosis, etc.).

For the normal functioning of the human body and maintaining health, a certain "dose" of physical activity is required. In this regard, the question arises about the so-called habitual motor activity, that is, the activity performed in the process of daily professional work and in everyday life. In economically developed countries, over the past 100 years, the proportion of muscle work as a generator of energy used by humans has decreased by almost 200 times, which has led to a decrease in energy consumption for muscle activity. In this regard, to compensate for the lack of energy consumption in the process of labor activity, a modern person needs to perform physical exercises with an energy consumption of at least 350-500 kcal per day (or 2000-3000 kcal per week).

According to Becker, at present, only 20% of the population of economically developed countries are engaged in sufficiently intense physical training, providing the necessary minimum energy consumption, the remaining 80% of the daily energy expenditure is significantly lower than the level required to maintain stable health. A sharp limitation of physical activity in recent decades has led to a decrease in the functional capabilities of middle-aged people.

The protective mechanism of intense physical exercise is embedded in the genetic code of the human body. Skeletal muscles, on average 40% of body weight (in men), are genetically programmed by nature for hard physical work. “Motor activity is one of the main factors that determine the level of metabolic processes in the body and the state of its bone, muscular and cardiovascular systems,” wrote academician V.V. Parin (1969).

Human muscles are a powerful generator of energy. There are general and special effects of exercise, as well as their indirect influence on risk factors. The most general effect of training is energy expenditure, which is directly proportional to the duration and intensity of muscle activity, which makes it possible to compensate for the energy deficit. The special effect of wellness training is associated with an increase in the functional capabilities of the cardiovascular system.

Insufficient physical activity and lack of calcium in food worsens the condition of the musculoskeletal system. The most common diseases are arthritis, arthrosis, osteoporosis, poor posture, and scoliosis.

In my abstract, I would like to consider in more detail scoliosis, as the most common disease of the musculoskeletal system, and as a result of which it strongly affects the state of human health. Scoliosis is far more common than people think. According to the St. Petersburg Children's Orthopedic Institute. GI Turner, in 40% of the surveyed senior schoolchildren revealed a violation of the statics, requiring treatment. Scoliosis is named by the level of curvature: cervical, thoracic or lumbar and, accordingly, the convex side of the curvature.

Chapter 1. Diseases of the musculoskeletal system and their causes

1.1 Diseases of the musculoskeletal system

What are diseases of the musculoskeletal system? The musculoskeletal system consists of bones, ligaments, cartilage and tendons. It provides structural strength to your body, an upright position, and protects internal organs from damage. The musculoskeletal system is a storehouse of minerals. Bones are long (in the arms and legs), short (kneecap, ankle, wrist), flat (skull, ribs, rib cage, shoulder blades). The strength of the musculoskeletal system decreases due to poor nutrition, the use of large amounts of sugar, and lack of proper physical activity. Hormonal imbalance also contributes to this. Drinking coffee and drinks with a high content of phosphoric acid leads to loss of calcium and the formation of osteoporosis, in which the rate of resorption (resorption) of bone minerals increases. On radiographs, such bones have many pores, and in life they cause a lot of trouble to a person - aching pains, frequent fractures, etc. Bone tissue is a living part of the body that constantly participates in metabolism, receiving mineral elements (boron, silicon, calcium, manganese, potassium , vitamin C and D). Like other cells in our body, it is constantly renewed. Mature bones (206) are completely replaced every 10-12 years.

Depending on the number of components of the musculoskeletal system, there is a wide variety of its diseases. Diseases of the joints include various forms of lesions of the musculoskeletal system (bones, joints, muscles, periarticular soft tissues), systemic diseases occurring with joint damage (rheumatism, systemic lupus erythematosus, etc.), rheumatoid arthritis, tuberculous, syphilitic, gonorrheal and others arthritis of infectious origin, psoriatic arthritis, metabolic arthritis. The group of dystrophic diseases of the joints consists of deforming osteoarthritis, osteochondrosis, deforming spondylosis, and osteochondropathy.

Spine diseases. The spine is a part of the skeleton, which consists of interconnected vertebrae; serves as an organ of support and movement of the trunk, neck and head, protects the spinal cord located in the spinal canal. Diseases of the spine are often accompanied by its deformities. Curvatures in the sagittal plane are called either kyphosis (with posterior bulge) or lordosis (anterior bulge); curvature in the frontal plane - scoliosis. These deformities are often manifestations of various diseases. With coccygodynia (pain in the coccyx area), osteochondrosis is revealed on the roentgenogram, sometimes a slight displacement of the coccygeal vertebra. In the region of the sacrum, inflammatory processes can occur, fistulas can form. Spinal tuberculosis is a serious disease, diagnosed and treated in a specialized hospital. Spondylolisthesis is the slipping of the overlying vertebra relative to the anteriorly underlying one. This is facilitated by spondylolysis - non-union of the arch with the vertebral body.

1.2 Flat feet and its types

Flat feet is a deformity of the foot, which consists in a decrease in the height of the longitudinal arches in combination with pronation of the heel and supination contracture of the forefoot. The vaulted structure of the foot determines its strength. The powerful system of ligaments and muscles maintains the shape of the arches of the foot and their functions.

There are longitudinal and transverse flat feet. In cases of progression of longitudinal flat feet, the length of the feet increases mainly due to the lowering of the longitudinal arch, and with the development of transverse flat feet, the length of the feet decreases due to fan-shaped divergence of the metatarsal bones, deviation of the first toe outward and hammer-like deformity of the middle toe.

Depending on the cause, a congenital flat foot is distinguished, rickets, paralytic, traumatic and the most common static.

Symptoms of flat feet: increased fatigue when walking, pain in the calf muscles with prolonged walking and by the end of the day; decreased physical performance. One of the manifestations of flat feet can be headaches as a result of reduced spring function of the feet. In the feet, pains are localized in the area of \u200b\u200bthe arch of the foot, the talocalcaneonavicular joint, with a sharp turn of the foot outward - in the area of \u200b\u200bthe ankles.

There are the following signs of flat feet: lower back pain, swelling of the foot that appears in the evening, which disappears overnight. With pronounced flat feet, the foot lengthens and expands in the middle. Sufferers of flat feet walk with their legs wide apart and feet turned, slightly bending their legs at the knee and hip joints and swinging their arms vigorously; they usually wear out the inside of the soles and heels of the shoe.

Clinically there are 5 stages of flat feet:

1.Prodromal stage.

At the first stage, fatigue increases when walking, and by the end of the day, changes appear in the foot - sweating, corns, calluses. There is an increased sensitivity to microtrauma, pain after prolonged static load, a feeling of fatigue by the end of the day.

Physical performance decreases, general fatigue is expressed. Headaches are possible as a result of a decrease in the spring function of the foot. The overall result of all this is sleep disturbance.

2. Stage of intermittent flat feet. Increased pain in the foot towards the end of the day. At the same time, the longitudinal arch of the foot is visually compacted, and after rest it is restored. There may be some swelling of the feet and incoming (temporary) muscle contracture. These symptoms disappear by morning. Already at this stage, changes occur in the area of \u200b\u200bthe knee joints, swelling in the ankle area, blood circulation in the lower extremities is impaired, which is manifested by heaviness in the legs, orthostatic edema. Pain in the feet leads to a decrease in motor activity: preference is given to movement by car. Insufficient muscle mobility leads to impaired microcirculation, a change in lymphovenous outflow. At these two stages, there are no significant visible changes in the area of \u200b\u200bthe feet, and only concomitant disadvantages lead to a dermatologist cosmetologist. The main complaints in this case are thickened, loose tissue in the area of \u200b\u200bthe knee joints, which is not always of fatty origin: an increase in volume is obtained due to micro-effusion from the knee joint, which also suffers from flat feet. In other patients, the pathological process is localized in the area of \u200b\u200bthe ankle joint: it becomes wide, edematous and loses its grace.

3. Development stage of a flat foot.

Fatigue develops quickly as a result of muscle overwork. The pain is constant and aching. Reducing the height of the longitudinal arch. The deformity of the legs is clearly visible, the contours of the scaphoid bone are distinguished at the medial (inner) edge of the foot, the calcaneus deviates outward, protruding in the form of an ugly tubercle, as a rule, bluish-red, easily injured until abrasions appear. The gait changes, since the range of motion in the joints of the feet is limited.

4. Stage of the flat-valgus foot.

The longitudinal arch is sharply flattened. When walking, pain quickly develops in the area of \u200b\u200bthe inner ankle. Expressed reflex spasm of the muscles of the leg and foot. The tendons in the dorsum of the foot are taut. There is a deformity of the thumb with the formation of "bones" and rough corns. The latter are often combined with callous warts. The patient pays attention to the plantar wart and comes to the dermatologist, as a rule, late, when soreness already appears. Flat feet are also the cause of callous warts. Therefore, without concomitant orthopedic correction, treatment may be ineffective.

5. The stage of contractural flat feet.

Pain in the foot is constant. The foot is in a position of sharp pronation (the inner surface is trampled down). The gait is noticeably disturbed and difficult. In this, the most severe stage of flat feet, surgical correction is unreasonably often offered. Without eliminating the cause that led to this deformation of the foot, namely flat feet, the disease returns.

1.3 The main causes of diseases of the musculoskeletal system

The most common cause of musculoskeletal injury is a mismatch between the stress on the joints and the cartilage's ability to resist it. As a result, there is a rapid “aging” of the articular cartilage. It loses its elasticity, the articular surfaces become rough, and cracks appear on them. Later, inflammation joins, in response to which the growth of bone tissue occurs.

The joints begin to ache and become deformed. Attacks of sciatica, exacerbation of arthritis, arthrosis and gout provoke not only increased loads (work in the summer cottage), but also cold, draft, cold water on a hot summer day, etc. In addition, severe pain in these diseases is associated with chronic inflammation of the joints, one of the causes of which is immune disorders (this is the main cause of rheumatic joint diseases).

Another companion of the disease is a violation of blood circulation in the joints, that is, vascular disorders. These problems, in turn, are closely related to metabolic disorders. And, finally, fluctuations in the hormonal background, which lead to metabolic disorders (due to which women after 45 years often get fat). Thus, diseases of the musculoskeletal system are based on a tangle of closely related disorders in the work of the main body systems. But why did the rapid increase in the number of joint diseases begin precisely in the second half of the 20th century?

Psychosomatic causes of diseases of the musculoskeletal system. Since ancient times, the spine has been considered the focus of human life force, an energy core. In accordance with the ancient Indian concepts of life, the main energy channels run along the spine, and the centers of the human body (chakras) are located, in which energy of different levels is accumulated.

Correct posture promotes the smooth flow of energy in the human biomagnetic field. Physiological curves of the spine syvolize the tension that a person experiences when taking responsibility for the implementation of a certain part of his life program.

The onset of osteochondrosis is associated with dehydration of the intervertebral disc, damage to the vertebral body, loss of elasticity and elasticity of the ligaments, muscle weakness, and compression of the neurovascular bundle.

The liquid contained in the core of the disc is a symbol of the emotional nature of man. The properties of ligaments reflect the degree of flexibility in a relationship. Muscles - the ability to manage life's circumstances. The blood supply to the spinal cord is the bodily equivalent of a person's connection with the outside world. Accordingly, the lack of flexibility, a tough ideological position, the inability to implement one's aspirations and organize work are the psychosomatic causes of osteochondrosis.

Rheumatoid arthritis is a chronic autoimmune inflammatory disease of the connective tissue with joint damage in the form of progressive polyarthritis.

Connective tissue symbolizes the ability to interact with people. And joints are the ability to manage these interactions. Autoimmune reactions are an analogue of pronounced internal contradictions, prohibitions on the natural manifestations of the inner "I", as well as the desire to control people. It can be noted in patients with r.a. violation of the internal balance between the feminine and masculine principles, the poles of hardness and softness. Women seek masculine forms of protest, men suppress manifestations of gentleness.

Another cause of diseases of the musculoskeletal system is lack of physical activity - physical inactivity. It arises “in connection with the active replacement of manual labor with mechanized labor, the development of household appliances, vehicles, etc. It adversely affects the state of all organs and systems of the body, contributes to the appearance of excess body weight, the development of obesity, atherosclerosis, hypertension, ischemic heart disease ...

In older people, under the influence of natural age-related changes in the nervous structures and the musculoskeletal system, the volume and speed of movements decrease, the coordination of complex and delicate movements is impaired, muscle tone is weakened, and some stiffness occurs. All this usually manifests itself earlier and in a more pronounced form in those who lead a sedentary lifestyle.

The lack of motor activity of the muscles surrounding the bones leads to metabolic disorders in the bone tissue and a loss of their strength, hence poor posture, narrow shoulders, sunken chest and other, which adversely affects the health of internal organs.

The lack of sufficient physical activity during the day leads to loosening of the articular cartilage and a change in the surfaces of the articulating bones, to the appearance of pain, conditions are created for the formation of inflammatory processes in them.

The causes of scoliosis.

One of the causes of scoliosis is poor posture. Distortions and stooped shoulders speak of an inflexible worldview, helplessness, insecurity, insecurity in the face of critical situations, insufficient creative implementation, and fear of responsibility.

Scoliosis is a lateral curvature of the spine in the frontal plane. The rib hump, which is observed at the same time, forms a deformation with a bulge laterally and posteriorly - kyphoscoliosis.

Etiologically, congenital scoliosis is distinguished (according to V.D. Chaklin, they occur in 23.0%), which are based on various vertebral deformities:

Underdevelopment;

Their wedge-shaped form;

Additional vertebrae, etc.

Acquired scoliosis includes:

1. rheumatic, usually arising suddenly and caused by muscle contracture on the healthy side in the presence of symptoms of myositis or spondyloarthritis;

2. rickety, which are very early manifested by various deformations of the musculoskeletal system. Bone softness and muscle weakness, carrying a child in your arms (mainly on the left), prolonged sitting, especially at school - all this favors the manifestation and progression of scoliosis;

3. paralytic, more often arising after infantile paralysis, with unilateral muscle damage, but can also be observed in other nervous diseases;

4. habitual, on the basis of habitual bad posture (they are often called "school", since at this age they get the greatest expression). Their immediate cause may be improperly arranged desks, seating schoolchildren without taking into account their height and number of desks, carrying schoolbags from the first grades, holding a child by one hand while walking, etc.

Of course, this list does not cover all types of scoliosis, but only the main ones.

Posture is due to heredity, but numerous environmental factors influence its formation in the process of growth in children.

The process of posture formation begins at a very early age and occurs on the basis of the same physiological laws of higher nervous activity that are characteristic of the formation of conditioned motor connections. This creates an opportunity for active intervention in the process of forming the posture in children, ensuring its correct development.

The causes that can lead to poor posture (scoliosis) are numerous. Adverse environmental conditions, social and hygienic factors, in particular, the child's prolonged stay in the wrong body position, have a negative impact on the formation of posture. As a result of incorrect body position, the skill of incorrect body position is formed. In some cases, this skill of incorrect body positioning is formed in the absence of functional and structural changes on the part of the musculoskeletal system, and in others, against the background of pathological changes in the musculoskeletal system of a congenital or acquired nature. Poor physical activity of children (physical inactivity) or irrational hobby for monotonous physical exercises, improper physical education are often the cornerstones of posture disorders.

In addition, the appearance of improper posture (scoliosis) is associated with insufficient sensitivity of receptors that determine the vertical position of the spine or weakened muscles that hold this position, with limited mobility in the joints, acceleration of modern children.

The cause of scoliosis can also be irrational clothing, diseases of internal organs, decreased vision, hearing, insufficient illumination of the workplace, furniture inappropriate for the child's growth, etc.

In 90-95% of cases, posture disorders are acquired, most often found in children with asthenic constitution and most often in children with asthenic constitution. Posture disorders worsen the appearance of a person, contribute to the development of early degenerative changes in the intervertebral discs and create unfavorable conditions for the functioning of the organs of the chest and abdominal cavity. Posture disorders are usually not accompanied by gross changes in the spine.

Gross changes in the spine develop with scoliotic disease. They are more pronounced at 2-3-4 degrees of severity of scoliosis. Scoliosis develops mainly during periods of intensive skeletal growth, i.e. at 6-7 years old, 12-15 years old. With the end of spinal growth, the increase in deformity, as a rule, stops, with the exception of paralytic scoliosis, in which deformity can progress throughout life.

1.4 Causes of flat feet

The reasons for the development of static flat feet can be different - an increase in body weight, work in a standing position, a decrease in muscle strength during physiological aging, lack of training in persons of sedentary professions, etc. The internal causes that contribute to the development of foot deformities also include hereditary predisposition, including external reasons - overloading of the feet associated with the profession (a woman with a normal foot structure, who spends 7-8 hours at the counter or in the weaving shop, may eventually acquire this disease), housekeeping, wearing irrational shoes (narrow, uncomfortable).

1.5 Scoliosis: forms and manifestations

Pathological changes in the spine are determined clinically by the presence of:

Deformation or a number of other external signs;

Spine fixation;

Soreness.

The fixation of the spinal column is manifested by the limitation of mobility and the associated functional inferiority of the spine.

Depending on the nature of the lesion, the listed signs are either isolated or combined with each other. For individual forms of diseases, different combinations of signs are typical, with the predominance of one or the other of them. Further, diseases of the spine are described in the appropriate sections, depending on the leading symptoms.

When examining the pathologically altered spine, attention is paid to the position of the head in relation to the body.

The head can be tilted forward or sideways. Head tilt to the side - torticollis - may be due to:

Bone skeletal changes;

Changes in soft tissues (muscles, fascia, skin);

Protective muscle tension (reflex or painful neck stiffness).

The causes of persistent changes in the skeleton and soft tissues with torticollis can be congenital and acquired. In the latter case, the forced position of the head, which is one of the symptoms of any disease or injury, is called symptomatic torticollis.

Scoliosis is a persistent lateral deviation of the spine or its segments from the normal erect position. In contrast to normal lumbar lordosis or thoracic kyphosis, which, as it increases, can become pathological, there are no persistent lateral curvatures in the normal spine. The presence of persistent lateral curvature of the spine is always abnormal, pathological. The scoliosis designation reflects the presence of a lateral curvature of the spine and is not a diagnosis in itself. It requires further research, identifying the features of the lateral curvature, its causes and course.

Among the acquired scoliosis are:

Rickets, due to rickets suffered;

Habitual or, as they are called, school scoliosis, arising against the background of improper habitual postures and incorrect posture;

Static scoliosis arising from improper lateral position of the pelvis; this is often observed with unequal development of the lower limbs (one limb is shorter than the other);

Paralytic scoliosis, which occurs against the background of damage to the muscles of the trunk; it is more often associated with previous polio.

Other forms of acquired scoliosis (cicatricial - after surgery on the chest, after extensive tightening scars as a result of a burn; traumatic - after various injuries; reflex-painful - more often due to damage to the nerve roots) are not so common.

By the magnitude of the curvature of the spine, three degrees of scoliosis are distinguished:

The first degree of scoliosis is characterized by a slight lateral deviation of the spine from the midline.

The second degree is characterized by a noticeable deviation of the spine from the midline and an incipient rib hump.

The third degree of scoliosis is characterized by persistent and more pronounced deformity of the chest, the presence of a large costal-vertebral hump and a sharp limitation of the mobility of the spine.

Depending on the anatomical features of the lateral curvature, two groups of scoliosis are distinguished: non-structural, or simple, and structural, or complex (James, 1967). The exact delineation of these groups is of great clinical importance, since it saves many patients from prolonged unnecessary treatment, and parents from unreasonable worries.

Non-structural scoliosis is a simple lateral deviation of the spine. The deformity, as the name shows, does not have structural, gross anatomical changes in the vertebrae and the spine in general, in particular, there is no fixed rotation characteristic of structural scoliosis. The absence of fixed rotation of the spine can distinguish between non-structural and structural scoliosis. Determine the fixed rotation of the spine using clinical and radiological signs. Clinical determination of persistent spinal rotation is a reliable method to accurately distinguish between these two groups of scoliosis.

There are five types of non-structural scoliosis:

Posture;

Compensatory;

Reflex (lumbishialgic);

Inflammatory;

Hysterical.

Postural scoliosis. In addition to the above, when describing postural disorder in the frontal plane, it should be noted here that postural scoliosis appears in children most often by the end of the first decade of life. The arch of the lateral thoracic curvature with its bulge is usually turned to the left, in contrast to structural scoliosis, which is most often right-sided. When lying down and voluntary effort, the curvature of the spine disappears, and when tilted anteriorly, signs of fixed rotation are not detected.

Compensatory scoliosis. The shortening of one leg (true, apparent and relative) causes the pelvis to tilt and the curvature of the spine with a bulge towards shortening, unless the latter is eliminated by orthopedic shoes that compensate for the difference in leg length. Compensatory scoliosis takes the form of one long arch that includes the entire spine. This lateral curvature of the spine is called C-shaped or total scoliosis. Compensatory scoliosis does not have a fixed rotation and structural changes in the vertebrae. According to most authors, structural changes are usually not observed in the vertebrae even with the long-term existence of compensatory scoliosis.

Reflex (lumbichialgic) scoliosis (scoliosis ischiadica) is a reflex lateral deviation of the spine and, in fact, is not a true scoliosis. It would be more correct to call this deviation a gentle posture taken by the patient to reduce irritation of the roots, which is most often caused by a herniated disc.

Hysterical and inflammatory scoliosis have no structural changes. Hysterical scoliosis is very rare, it gives the impression of severe scoliosis, devoid of compensatory countercurvatures and fixed rotation of the spine. It resembles postural scoliosis, but is much more pronounced than the latter. Hysterical scoliosis can spontaneously disappear and recur.

A characteristic feature of structural scoliosis is the combination of lateral curvature with rotational curvature in the primary curvature. Indeed, no matter how early structural scoliosis is investigated, rotation is constantly found in conjunction with lateral curvature. The lateral curvature in the primary curvature of structural scoliosis is inseparable from rotational.

At the apex of the primary arc, the curvature of the vertebral body takes a wedge-shaped shape with the apex of the wedge facing the concave side of the curvature. The wedge-shaped vertebral bodies experience lateral movement with the rotation of one vertebra in relation to another, adjacent. Under normal conditions, such a movement of the vertebrae is impossible; any degree of lateral twisting movement is pathological.

The spaces where the intervertebral discs are located are narrowed on the concave side of the curvature and widened on the convex side. The bases of the arms are displaced to the concave side of the curvature. Along with the rotation of the vertebrae and a change in their shape, the internal bone structure of the vertebral bodies also changes. The cancellous beams of the deformed vertebrae do not cross at a right angle, as is normal, but obliquely.

Chapter 2. Methods for determining diseases of the musculoskeletal system

The musculoskeletal system is one of the most complex systems of the human body. Its damage (for example, a fracture of a bone) leads to long-term disability of a person.

Diseases of the musculoskeletal system are a complex diagnostic problem that requires various types of complex treatment and the involvement of specialists of various profiles.

Diagnosis of diseases of bones and joints is based on clinical, radiological and morphological data. However, each of these methods has its limits and possibilities. When recognizing pathological changes in the apparatus of movement, it is the X-ray method, as the most objective and reliable one, that allows you to look inside a living organism, acquires decisive importance. With the help of an X-ray method of research, dynamic observation, objective documentation, clarification of issues of pathogenesis and the characteristics of the course of various diseases are possible.

X-ray research method. The simplest X-ray installation consists of an X-ray emitter and a receiver. The source of these rays is an X-ray tube.

An X-ray tube is an electrovacuum high-voltage device designed to generate X-rays by bombarding the anode with a beam of electrons accelerated by a voltage tube applied to the electrodes.

The source of electrons is a cathode with a tungsten wire filament in X-ray tubes with thermionic emission or a cold cathode of a special design in pulsed X-ray tubes with field emission.

The simplest X-ray tube consists of a sealed glass or ceramic balloon with a discharge of 10-6 - 5. 10-7 millimeters of mercury, with cathode and anode assemblies fixed inside the balloon at a fixed distance from each other. The balloon is also the body of the X-ray tube. In X-ray tubes with an incandescent cathode, the latter is made in the form of a tungsten wire spiral, placed in a special focusing cylinder. The anode is a massive copper rod with a refractory metal plate soldered onto it. The plate is the target. On a part of its surface - the actual focal spot - electrons accelerated in an electric field and emitted by a cathode heated to a temperature of 2200-25000 C are decelerated.

With a sharp deceleration of electrons, X-rays are generated.

When the focus of an X-ray tube is bombarded with an electron beam, some of the primary electrons are reflected from the anode surface at different angles, at different speeds.

The electrons reflected and knocked out of the atoms of the anode substance are called secondary electrons and form secondary electron emission in the X-ray tube, which has a detrimental effect on the normal operation of the tube.

Secondary electrons, decelerated by an electric field, change their trajectory and most of them return to the anode, causing afocal radiation, i.e. X-ray radiation excited outside the focus of the X-ray tube.

Afocal radiation degrades the quality of the X-ray image by reducing the sharpness of the image of the object under study. The main methods of struggle are the use of a balloon with an optimal geometry made of high-quality refractory glass (usually this method is used by domestic manufacturers of X-ray tubes), the use of balloons with a metal middle part (the ingress of secondary electrons onto the tube shell does not cause harmful consequences; foreign manufacturers - Philips ( Netherlands) and General Electric (USA)), as well as installation of covers on the anode.

Several methods are used to register X-rays. In industry, it is possible to use for these purposes counters of elementary particles that register the incoming radiation.

A more convenient means is photographic registration, which is used in medicine. For photographic registration of X-rays, special X-ray films are used. Usually these films are made in two layers. The double layer of photographic emulsion, as well as the significantly higher content of silver bromide, provides a significant sensitivity of these films to X-rays. The photographic effect of X-rays is produced only by that fraction that is absorbed in the photographic emulsion.

The fastest and most convenient is the television method for detecting radiation, i.e. the resulting picture is directly transmitted to the TV screen. Television visualization systems are divided into two groups: directly converting an X-ray image into a television picture and systems that convert the visible image from the output into a picture on a television screen using sensitive transmitting television tubes.

X-ray tomography can be considered the latest achievement in this field - this is a new direction in X-ray diagnostic technology. It is based on the original principle of image acquisition, which consists in layer-by-layer transverse scanning of an object with a collimated X-ray beam; measurement of radiation behind the object by detectors with a linear characteristic; the synthesis of a grayscale image from the set of measured data related to the scanned layer, and in the construction of this image on the display screen.

The method of detecting scoliosis and improper posture is to examine the child. Inspection should be carried out in good lighting, with different positions of the child, with a sufficient degree of exposure of the child's body. Inspection should be done slowly and in a certain sequence: front and back surfaces of the body, from the side, with the body tilted forward, lying down.

You should not express aloud judgments about the various deviations in posture noted in the child. Having heard such remarks, the child tries to correct the wrong posture, thereby disorienting and complicating the diagnosis of the initial forms of scoliosis.

When examining the child from the front, attention is drawn to the position of the head, the level of the shoulder girdles and nipples, the shape of the chest and abdomen, the position of the body, the symmetry of the waist triangles (the distance between the lowered arm and the notch of the waist), the shape of the legs.

When examining a child from the back, it is necessary to pay attention to the position of the head, the level of the shoulder girdles, the position of the shoulder blades (their level, distance from the spine, their tightness to the chest), the symmetry of the waist triangles, the symmetry of the line of the spinous processes, the level of the iliac bones.

When the body is tilted (the chin should be pressed to the chest, and the arms are freely lowered), attention is drawn to the line of the spinous processes, to the symmetry of the relief of the chest, to the presence of a muscle ridge in the lumbar region and a rib hump.

When viewed from the side, the position of the head, smoothness or strengthening of the physiological curves of the spine in the thoracic and lumbar regions are determined.

Scoliosis with two primary curvature arcs and a neutral (transitional) vertebra.

With correct posture and the absence of curvature of the spine, when examining children, a direct head holding is found; a symmetrical arrangement of the shoulder blades, cervico-shoulder lines, axillary folds, iliac bones on both sides; posture defects.

It is important to determine the length of the lower extremities (the distance from the anterior-superior iliac spine to the end of the outer ankle). Normally, the length of the limbs should be the same. Our observations show that the majority of children sent for consultation to a medical and physical dispensary have defects in posture and curvature of the spine precisely due to shortening of one limb (about 35%). The measurement of the length of the limb is carried out lying on the back, legs together; it should be borne in mind that the tip of the nose, the navel and the line of connection of the feet are on the same straight line. If this condition is met, shortening of the limbs can sometimes be seen by eye.

If a posture disorder and curvature of the spine are detected, it is necessary to immediately start treatment, because posture disorder and scoliosis can rapidly progress and lead to serious consequences (costal-vertebral hump, disability).

Diagnosis of flat feet is based on:

1) At a clinical examination by an orthopedic doctor

2) Performing an X-ray examination of the feet (according to indications)

To determine the degree of flat feet, X-rays of both feet are performed in frontal and lateral projections with a load.

The final diagnosis is based on X-rays.

Chapter 3. Medical methods of treatment and prevention of scoliosis

3.1 Medical treatments for scoliosis

The problem of scoliosis treatment remains one of the most difficult and urgent problems of orthopedics.

For the last 2 years, a modified Cotrel - Dubousset system has been used in the surgical treatment of scoliosis. All patients underwent courses of preoperative therapeutic gymnastics according to a specially developed program for 3-6 weeks, aimed at stretching and mobilizing the spine. The operation according to this technique is carried out in the position of the patient on his side, with special rollers under the convex side of the deformation, which achieves the maximum possible correction of the deformity on the orthopedic table. Metal rods are modeled intraoperatively according to the physiological curves of the spine and residual scoliotic deformity. For children with incomplete growth of the spine, sublaminar clamps are made in the form of floating structures that do not interfere with the growth of the spine.

Of the therapeutic methods for treating scoliosis, manual therapy has recently been the most popular.

Manual therapy is a method of diagnosis and treatment of diseases of the musculoskeletal system, which has recently become widespread. It is based on the effect on the spine, as a special organ, which includes not only the spinal column, but also the surrounding ligaments and muscles. Over the years, the development of manual therapy has developed numerous and effective ways to identify disorders in the joints and their treatment.

Diagnostic techniques allow you to fairly accurately determine the condition of the spine and surrounding tissues. It includes examination, palpation, study of active and passive movements. This helps to identify problems in the early stages of the disease, when the patient himself does not yet notice the beginning of the disorders.

Manual therapy has a rich arsenal of therapeutic techniques to restore tissue condition. The main methods in the classical technique of manual therapy are: post-isometric muscle relaxation, mobilization and manipulation.

The so-called soft "graceful" techniques based on modern developments in neurophysiology are becoming more and more widespread. They are safe and use the body's ability to regulate itself. These include: myofascial stretching, muscle-energy techniques, cranial therapy.

Like any method in medicine, manual therapy has its own specific indications and contraindications. An X-ray examination of the spine concerned is mandatory. Increasingly, we have to resort to a more advanced study - magnetic resonance imaging, which helps to clarify the diagnosis.

The attitude to manual therapy, both among patients and among doctors, is rather ambiguous - from unconditional belief in miraculous possibilities to complete denial and statements about its harmfulness. However, correctly and accurately applied, it gives a fairly quick and good result necessarily in the general complex of treatment.

3.2 Corrective rhythmic gymnastics for scoliosis

The most effective means of preventing and eliminating posture defects is physical exercise. Recently, for therapeutic purposes, experts have recommended rhythmic gymnastics exercises. The main reason for this preference is in the emotionality of these exercises, in the fact that they have a beneficial effect on the mental sphere of a person with disabilities. Children are more likely to engage in fun exercises than are known to be therapeutic exercises. That is why rhythmic gymnastics should be considered as the most important means of a mandatory complex of physical culture and health-improving measures for schoolchildren with postural disorders.

In order to prevent and eliminate scoliosis, rhythmic gymnastics exercises are most beneficial when they are carried out in groups, completed according to the identified types of posture, as well as taking into account the gender, age and level of physical development of students. In such groups there is always an opportunity to offer each student the implementation of a set of those exercises that are most necessary for him at the moment. Therefore, organizing classes, the physical education teacher and the doctor must carefully examine each in order to correctly assign him to one or another group and develop for each group a set of exercises corresponding to its tasks.

In case of persistent violations of posture, classes should be carried out in special groups of corrective gymnastics under the supervision of a doctor. In the groups of corrective rhythmic gymnastics, where they train with functional disorders of posture, the presence of a doctor at each lesson is not necessary. However, he is obliged to carry out systematic medical control in them, assisting the teacher of physical culture in providing a differentiated approach to solving the problems facing each group.

The methodology for compiling complexes of exercises for corrective rhythmic gymnastics is similar to the method for constructing complexes for lessons with elements of rhythmic gymnastics. Therefore, each such complex must consist of three parts.

The preparatory part includes simple general developmental and corrective exercises that correspond to the type of posture disorder. The pace of execution is slow, moderate and medium. The optimal exercise dosage is 6-8 repetitions.

The main part is saturated with the actual corrective exercises, most of which should be performed in the supine position, on the side and on the stomach. In these positions, it is easier to follow the erect position of the body, the muscles do not experience prolonged static load, as when holding the body in the standing and sitting positions. The pace of execution is slow, moderate and medium. The dosage depends on the well-being of children, their physical fitness and assimilation of the material. On average, the exercises are repeated 8-16 times. All exercises must be performed in both directions.

The final part consists of relaxation exercises performed in the initial supine positions, breathing and special exercises to feel the correct posture.

While doing the exercises, children should breathe through their nose without holding their breath. It should also be borne in mind that exercises with objects contribute to the formation of correct posture. With their help, you can enhance the effect of exposure to individual muscle groups.

The ideal version of rhythmic gymnastics for children with postural disorders involves the presence of mirrors in the room, which enable everyone to monitor their posture both in statics, in various starting positions, and in movement. All this makes it easier to learn the complex, and also increases the therapeutic effect of gymnastics.

Complexes of corrective rhythmic gymnastics should be interesting, exciting, preferably imitative, then they will be performed more willingly.

An approximate set of rhythmic gymnastics exercises:

1.I.p .: o.s., hands to shoulders. 1 - tilt to the right, arms to the sides, straighten hands; 2 - i.p .; 3 - tilt to the left, arms to the sides, straighten hands; 4 - i.p .; 5 - tilt to the right, step left to the left, hands up, fingers apart; 6 - i.p .; 7 - tilt to the left, step right to the right, hands up, fingers apart; 8 - I. p. 8-16 times. Average pace.

2.I.p .: stand feet apart, hands behind the head. 1–2 - two springy slopes to the right; 3 - turn of the body to the right; 4 - I. p. The same in the other direction. 8-16 times. Average pace.

3.I.p .: o.s., hands up, hands in the lock. 1 - tilt back, right back to the toe; 2 - I. p. The same with the other leg. 8 times. Average pace.

4.I.p .: wide leg stand apart. 1 - tilt forward, touch the floor with your hands; 2 - turn of the body to the right, the right hand to the side and back; 3-4 - the same in the other direction. 4-8 times. Average pace.

5.I.p .: kneeling, arms to shoulders. 1 - turn of the body to the right, right hand to the side and back, left hand up; 2 - I. p. The same in the other direction. 8 times. Average pace.

6.I.p .: kneeling, hands behind the head. 1-2 - two springy turns of the body to the right; 3-4 - two springy turns of the body to the left; 5–6 - sitting on the heels with a slight backward tilt, hands forward, palms up; 7-8 - I. p. 4 times. Average pace.

7.I.p .: kneeling, arms forward, hands to straighten; 1-2 - sit on the right thigh, hands to the left; 3-4 - the same in the other direction. 4-8 times. Average pace.

8.I.p .: stand on the left knee, right to the side on the toe, arms to the sides. 1-2 - tilt to the right leg, touch the right toe with the left hand, the right hand back; 3-4 - I. p. The same in the other direction. 4-8 times. Average pace.

9.I.p .: the same. 1-2 - tilt to the right leg, touch the head with the right knee, hands back; 3-4 - I. p. The same in the other direction. 4 times. Average pace.

10.I.p .: kneeling, legs apart. 1-3 - three springy bends to the right knee, arms to the sides; 4 - I. p. The same in the other direction. 4 times. Average pace.

11.I.p .: sitting on the left thigh with an emphasis on the left hand. 1 - straighten the right leg and arm to the side; 2 - bend the right leg and arm to the left; 3 - straighten the right leg and arm to the side; 4 - I. p. 4 times. The same in the other direction. Average pace.

12.I.p .: emphasis on the knees. 1–2 - right back to toe, left hand up; 3-4 - ip, relax your back muscles. The same in the other direction. 8 times. The pace is slow and medium.

13.I.p .: emphasis on the right knee, left leg to the side. 1 - bend your arms; 2 - I. p. The same with the other leg. 4-8 times. Average pace.

14.I.p .: gray legs apart, arms up, hands in the lock. 1-3 - three springy turns of the body to the right; 4 - I. p. The same to the left. 4-8 times. Average pace.

15.I.p .: gray legs cross, arms to the sides. 1 - tilt to the right, right hand behind the back, left bend up; 2 - I. p. The same in the other direction. 4-8 times. Average pace.

16.I.p .: lying on the left side with an emphasis on the right hand, left hand up. 1 - swing with the right leg to the side; 2 - i.p .; 3 - swing with the right leg bent to the side; 4 - I. p. The same in the other direction. 8-16 times. Average pace.

17.I.p .: lying on your back, arms to the sides. 1 - legs apart; 2 - raise the legs crosswise above the floor; 3 - the same as on account 1; 4 - I. p. During the exercise, press the lower back to the floor. 8 times. The pace is slow.

18.I.p .: lying on your back, hands behind your head. 1-2 - raise the upper body above the floor; 3-4 - ip, relax; 5–6 - legs forward (up to an angle of 30 ° from the floor); 7–8 - SP, relax. 4-8 times. The pace is medium and slow.

19.I.p .: lying on your back, arms up. 1-2 - tilt to the right, hands behind the head; 3-4 - ip, stretch up. The same in the other direction. 4-8 times. The same with springy slopes. The pace is slow.

20.I.p .: lying on his stomach, right hand up, left down. 1 - bend, arms crossed in front of you; 2 - left hand up. right down; 3-4 - the same in the other direction; 4-8 times without returning to the starting position. Average pace.

21.I.p .: emphasis lying on the forearms. 1-2 - emphasis lying on the hips, bend over, turn the head to the right, look at the heels; 3-4 - ip, relax. The same in the other direction. 4-8 times. The pace is slow.

22.I.p .: lying on his stomach, hands under the chin. 1-2 - tilt to the right, raise your head, bend your right leg, touch your right elbow with your knee; 3-4 - ip, relax. The same in the other direction. 4-8 times. The pace is slow.

23.I.p .: lying on his stomach, hands up. 1-2 - right hand behind the back, left to raise above the floor, left leg to the side; 3-4 - ip, relax. 4-8 times. The same in the other direction. Average pace.

24.I.p .: lying on his stomach, arms to the sides. 1 - swing the right leg back; 2 - the right leg is crossed behind the left, touch the floor with the toe; 3 - swing right back; 4 - I. p. The same with the other leg. 4-8 times. Average pace.

25.I.p .: lying on his stomach, hands under the chin. Alternate bending of the legs back. The same with extended feet. 8-16 times. Average pace.

3.3 Methods of treating flat feet

It is quite difficult to treat this seemingly simple disease. In addition, you need to know that the moment will never come when a person can breathe a sigh of relief: well, I am cured! Especially with advanced pathology. Flat feet is a lifelong illness. Complete cure of flat feet is possible only in childhood. In adults, with the help of special rehabilitation measures, the development of the disease can only be slowed down, not allowed to develop into more severe pathologies.

The earlier the signs of the disease are detected, the less the deformity of the foot, the more favorable the conditions for stopping the progression of flat feet and its correction.

Treatment should be comprehensive, aimed at relieving pain, strengthening the muscles and ligaments of the foot in order to stop the progression of the deformity and prevent the development of complications.

To relieve pain, medications and physiotherapy procedures are used.

The treatment is based on special therapeutic exercises, which must be carried out at home every day.

Therapeutic gymnastics is used to achieve a corrective effect (with the first degree of flat feet), trains muscles, strengthens the ligamentous apparatus, corrects the faulty setting of the foot bones, and forms the correct walking stereotype.

There are various special sets of exercises. When choosing exercises, the following are taken into account: shape, position of the foot, complaints, age. An orthopedic surgeon will help you to choose specific exercises, their intensity.

Special individually tailored exercises alternate with regular exercises that strengthen the muscles of the foot and lower leg.

To improve blood circulation and normalize muscle tone, massage of the feet and lower legs, foot baths are useful.

A special role in the treatment and prevention of the progression of flat feet is assigned to orthopedic insoles, which are prescribed already at the first degree of pathology. They help relieve painful areas of the foot and correct the identified deformities at the initial signs of flat feet, return the foot to a normal position and take on the functions of a shock absorber.

They are made to order according to an individual foot impression after examination, taking the foot dimensions and establishing the degree of flattening of the arch.

When the form of flat feet is neglected, special orthopedic shoes are made in the form of shoes with lacing, solid sole and lateral support of the foot.

An orthopedist will help you to find all these simple devices.

With severe deformity of the thumb, constant pain and the inability to pick up shoes, you have to resort to surgical treatment.

Equally important in the prevention of flat feet is the correct selection of shoes.

Undoubtedly, fashionable high-heeled shoes look very nice on the foot, but do not wear them everyday. Otherwise, it may happen that after a while you will be doomed to wear only orthopedic shoes.

The best shoes are made of soft leather with flexible soles, a low heel (3-4 cm), a wide toe, no platforms, and a leather upper. Sneakers - too (unless, of course, it's a fake).

Do not wear shoes that are overly wide and loose. It causes chafing, inflammation and calluses. But it is even more harmful to wear tight shoes - in addition to calluses, it leads to curvature of the fingers, impaired circulation and ingrown nails. Shoes should fit the foot like a second skin.

Unfortunately, now in our market there are a lot of low-quality, or even just harmful products, from who knows where they were brought to us.

Flat feet is a very serious and insidious pathology that accelerates the wear and tear of almost the entire musculoskeletal system.

So take a seemingly insignificant problem like flat feet more seriously. Do not delay with his treatment.

But for some reason people generally pay little attention to the feet, forgetting that the health of the feet is the health of the entire body, and they often go to the doctor with complications of flat feet.

Conclusion

The spine and the muscles surrounding it play the main role in the formation of correct posture.

The causes that can lead to poor posture (scoliosis) are numerous. Adverse environmental conditions, social and hygienic factors, in particular, the child's prolonged stay in the wrong body position, have a negative impact on the formation of posture. As a result of incorrect body position, the skill of incorrect body position is formed. In some cases, this skill of incorrect body positioning is formed in the absence of functional and structural changes on the part of the musculoskeletal system, and in others, against the background of pathological changes in the musculoskeletal system of a congenital or acquired nature.

Thus, only reasonable sports and physical education bring preventive and health-improving effects. And improperly organized physical exercises or conducted without taking into account the anatomical and physiological characteristics and state of the child's body lead to pathological deviations in the musculoskeletal system.

Prevention of the development of postural disorders and scoliosis should be comprehensive and include:

Sleeping on a hard bed while lying on your stomach or back;

Correct and accurate correction of shoes: elimination of functional limb shortening due to posture disorders; compensation of foot defects (flat feet, clubfoot);

Organization and strict adherence to the correct daily regimen (time of sleep, wakefulness, nutrition, etc.);

Constant physical activity, including walks, physical exercises, sports, tourism, swimming;

Refusal of such bad habits as standing on one leg, improper body position while sitting (at a desk, a desk, at home in a chair, etc.);

Control over the correct, uniform load on the spine when wearing backpacks, bags, briefcases, etc.;

Swimming.

Rhythmic gymnastics

To develop correct posture and prevent its violations, it is necessary to systematically train the muscles of the back and abdomen at least 3 times a week.

Physical education should be systematic and regular. Only in this case, you can count on the maximum positive effect. In this case, it is necessary to take into account your capabilities, state of health, level of fitness and recommendations of the attending physician. The health-improving effect of mass physical culture classes is primarily associated with an increase in the aerobic capabilities of the body, the level of general endurance and physical performance. An increase in physical performance is accompanied by a preventive effect against risk factors for cardiovascular diseases: a decrease in body weight and fat mass, cholesterol and triglycerides in the blood, a decrease in LIP and an increase in HDL, a decrease in blood pressure and heart rate. Exercise has a positive effect on all parts of the motor apparatus, preventing the development of degenerative changes associated with age and physical inactivity. Bone mineralization and calcium content in the body increase, which prevents the development of osteoporosis. The flow of lymph to the articular cartilage and intervertebral discs increases, which is the best way to prevent arthrosis and osteochondrosis. All these data testify to the invaluable positive impact of health related physical culture on the human body.

Table of contents

I. Introduction ………………………………………………………… ..1

II. Main part:

1. 
   The musculoskeletal system ……………………… ..2
2. 
   The value of physical exercises for the formation of a system of support and movement …………………………… 4
3. 
   The main set of exercises to strengthen the musculoskeletal system ………………………… 7
4. 
   Hardening of the body ……………………………… .... 9

III. Conclusion …………………………………………………… ... 10

IV. Literature ……………………………………………………… 11

Introduction

The most precious gift that a person receives from nature is health.

It is not for nothing that people say: "Everything is great for a healthy person!" About this simple and smart

the truth should always be remembered, and not only in those moments when the body

failures begin, and we are forced to go to doctors, demanding from them sometimes

impossible.

No matter how perfect medicine is, it cannot rid everyone of

of all diseases. Man is the creator of his own health! Instead of

dream of "living water" and other miraculous elixirs, it is better from an early

age, lead an active and healthy lifestyle, temper, engage in

physical education and sports, observe the rules of personal hygiene - in a word,

to achieve in reasonable ways a true harmony of health.

The main thing is a healthy lifestyle - a complex of health-improving measures,

ensuring harmonious development and health promotion, increasing

working capacity of people, extension of their creative longevity.

The main elements of a healthy lifestyle are a fruitful work

activity, optimal motor regime, personal hygiene, rational

food, hardening, giving up bad habits.

Locomotor apparatus

“The musculoskeletal system consists of the bones of the skeleton with joints, ligaments and muscles with tendons, which, along with movements, provide the supporting function of the body. Bones and joints are passively involved in movement, subject to the action of muscles, but play a leading role in the implementation of the support function. A certain shape and structure of bones give them great strength, the reserve of which for compression, stretching, bending significantly exceeds the loads possible during the daily work of the musculoskeletal system. For example, the human tibia, when compressed, withstands a load of more than a ton, and in terms of tensile strength it is almost as strong as cast iron. Ligaments and cartilage of joints also have a large margin of safety.

Skeletal muscles carry out both static activity, fixing the body in a certain position, and dynamic, ensuring the movement of the body in space and its individual parts relative to each other. Both types of muscle activity interact closely, complementing each other: static activity provides a natural backdrop for dynamic activity. As a rule, the position of the joint is changed with the help of several muscles in different directions, including the opposite, action. Complex movements of the joint are performed by coordinated, simultaneous or sequential contraction of undirected muscles. Coherence (coordination) is especially necessary for the performance of motor acts in which many joints are involved (for example, skiing, swimming).

Skeletal muscles are not only the executive motor apparatus, but also a kind of sense organ. Muscle fibers and tendons contain special nerve endings - receptors that send impulses to cells at various levels of the central nervous system. As a result, a closed cycle is created: impulses from various formations of the central nervous system, going along the motor nerves, cause muscle contraction, and impulses sent by muscle receptors inform the central nervous system about each element of the system. The cyclic system of links ensures the accuracy of movements and their coordination. Although the control of the movement of skeletal muscles is carried out by various sections of the central nervous system, the leading role in ensuring the interaction and setting the goal of the motor reaction belongs to the cerebral cortex. In the cortex of the greater hemispheres, the motor and sensory zones of the representations form a single system, with each muscle group corresponding to a certain section of these zones. This relationship allows you to perform movements, referring them to environmental factors acting on the body. The control of voluntary movements can be schematically represented as follows. The tasks and purpose of the motor action are formed by thinking, which determines the focus of a person's attention and efforts. Thought and emotions accumulate and direct these efforts. The mechanisms of higher nervous activity form the interaction of psychophysiological mechanisms of movement control at various levels. On the basis of the interaction of the musculoskeletal system, the deployment and correction of motor activity are provided. Analyzers play an important role in the implementation of the motor reaction. The motor analyzer provides the dynamics and interconnection of muscle contractions, participates in the spatial and temporal organization of the motor act. The balance analyzer, or vestibular analyzer, interacts with the motor analyzer when changing the position of the body in space. Vision and hearing, actively perceiving information from the environment, participate in spatial orientation and correction of motor reactions.

The importance of physical exercise for the formation of a support system and

movement

Movements, the need for which is due to patterns of growth

organism, - an indispensable condition for normal development, health promotion,

formation of correct posture and mastery of the main motor

skills. To become strong, agile, resilient and

able to work, it is necessary to regularly engage in physical labor,

physical education and sports. The ability of a muscle to do physical work

depends on her previous training. Training first

increases muscle strength. Under its influence, muscle fibers and the entire muscle in general thicken. Exercise improves coordination and

automation of muscle movements, increased performance. A trained person, tired of the work done, is able to quickly recover his strength.

Training has a beneficial effect on the condition of the skeleton. Special

those areas of bones where large are attached are strongly developed, well

developed muscles. Training is beneficial for the development of everything

organism. Enhanced muscle work significantly increases the need for

oxygen, that is, it contributes to the training of respiratory and cardio -

the vascular system, the development of the heart and chest muscles.

Muscle work improves mood, creates a feeling

cheerfulness and ultimately leads to an increase in the vital activity of all

organism. A person should always strive to develop such physical

qualities like strength, agility, speed, endurance. Each of us

many things that require physical effort, reliable training.

Reducing physical activity adversely affects health. Have

people develop skeletal muscle weakness, then weakness occurs

heart muscle and disturbances in the work of the cardiovascular system.

At the same time, there is a restructuring of bones, the accumulation of fat in the body,

the development of atherosclerosis (a chronic disease manifested in

damage to the inner wall of arteries and circulatory disorders), fall

efficiency, decreases resistance to infections, accelerates the process

aging of the body.

The era of the scientific and technological revolution has led to a decrease in the share of manual

labor through mechanization and automation of labor processes. Development

urban transport and vehicles such as elevators, escalators,

moving sidewalks, the development of telephones and other means of communication have led

to the wide spread of a sedentary lifestyle, to physical inactivity -

decrease in motor activity.

The main ways of dealing with the consequences of hypodynamia are all

types of physical training, physical education, sports, tourism, physical labor.

Regular exercise and sports, morning exercises,

physical education, walks, tourism are designed to compensate for the motor

starvation. Household, labor or casual physical activity does not solve

affairs, as they tend to develop disproportionately. Specially

well-thought-out physical exercise allows you to align

physical fitness, to develop proportionally and versatile.

Exercise should be done daily, preferably several

once a day. You can, doing several times a day, spend on it every day

no more than 30-40 minutes. Although it is certainly a good idea to give your physical

self-improvement, health promotion and increased efficiency an hour and a half a day. Almost everyone has such a reserve of time.

It must be remembered that regular physical activity prolongs youth. Topics

more that after 3-4 weeks of classes they will become a need, they will begin

to bring pleasure.

Physical exercise is very varied. It's good to swim a lot in summer

run, play outdoor volleyball, basketball, badminton,

table tennis. Swimming, long running, sports games give good

load on all body systems, contribute to the development of endurance,

improve the functioning of the respiratory and cardiovascular systems. However, one should not

overwork. Fatigue should be such that, firstly, it is not

unpleasant (not to the point of exhaustion), secondly, the next day it is felt

shouldn't. If these conditions are not met, it means that excessive

fatigue for which the body is not prepared. In this regard, the load

should be built up gradually, only as the organism adapts.

Swimming (and generally bathing) is also useful because the cool water

has a beneficial effect on the nervous and vascular systems, promotes

tempering a person. But even here you need to know the capabilities of your body and not

lose a sense of proportion: hypothermia can not only lead to a cold

disease, it is harmful to the nervous and vascular systems, disrupts the work

some other organs, contributes to the exacerbation of inflammatory

diseases. So do not get carried away by a long stay in the water. Of water

you need to go out not when you already feel chills, but a little earlier.

The harmless stay in water is significantly prolonged if vigorously

move: swim, play.

In winter, it is useful to ski and ice skate. These types of exercises

also contribute to hardening, but here again one should beware

hypothermia and overwork.

Gymnastic exercises have their own characteristics. When doing them

it is easy to dose the load, and not only the general one, but also the individual

muscle groups. It is easy to purposefully develop physical qualities, influence

body type. Gymnastics can be done at home, giving it

several minutes or several tens of minutes - as needed.

Gymnastic exercises are the main content of morning exercises,

which must be performed daily, starting from her day. Why is it needed?

During sleep, the movement of tissue (intercellular)

fluid or lymph. The fact is that the lymph moves mainly behind

due to the work (contraction and relaxation) of the muscles and movements of the body links. But

when a person sleeps, skeletal muscles hardly work. That's why

lymph hardly moves, stagnates in tissues and becomes clogged with food

vital activity of cells, is a bad environment for them.

In order to remove stagnation, you should move vigorously,

involving all parts of the body in movement. This is what charging is for.

Its other task is to help the nervous system "wake up" as soon as possible, it is

allows you to quickly get involved in the normal rhythm of life. Can be placed in front of

morning exercises and another task - physical improvement. For

this includes exercises aimed at developing strength, flexibility,

jumping ability, on improving the figure, on the formation of certain

motor skills.

The state of the skeleton and

muscular system. Their formation occurs in childhood in the process

growth and development of the body. Good posture, i.e. correct body position

when walking, standing, sitting, performing various types of work, not only

has aesthetic value, but is also a prerequisite for

normal development and full functioning of internal organs.

Correct posture does not arise by itself, it must be formed

since the early childhood. Posture defects are most likely to occur during the period when

there is still a lot of cartilage in the vertebrae and other bones of the chest. After

cartilage bone replacement posture defects are difficult to

correction. If a child, sitting at a desk, constantly slouches and

hunched over, takes the wrong posture, holds one shoulder higher than the other,

constantly carries weights in one hand, for example, a briefcase, he inevitably

there is a curvature of the spine. This not only leads to external

violations, which are then very difficult to correct, but also cause

disorder of internal organs, and, above all, the heart and lungs.

To avoid the danger of curvature of the spine, a student sitting

at a desk, you should keep your torso straight, and just tilt your head a little

forward. There should be a free space of 3-

4 cm, forearms should lie freely on the table, legs should be bent

in the hip and knee joints at right angles, and the feet should

lean on the floor or the step of the desk. It is best for elementary school children to use a backpack.

Constantly engaged in physical education, participating in hiking and sports

games, we must remember that all these activities can be useful for

body only if the physical activity corresponds

physical development. Prolonged, excessive physical activity can

bring an immature body no less harm than a sedentary image

life. Therefore, participation in sports, long races

distances, in football, hockey, basketball matches must be

preceded by appropriate physical fitness and expert advice.

A set of exercises to strengthen the musculoskeletal system

The following exercises can be used to increase joint mobility:

• 
  “Starting position - hands forward, palms down. Brush movement up, down, inward, outward.
• 
  starting position - hands forward, palms inward. Move your hands up, down, inward, outward, in the wrist joint.
• 
  starting position - hands forward. Circular movements in the wrist joints, in the elbow and shoulder joints.
• 
  starting position - hands on the belt. Turns the body to the left and right with different positions of the arms (to the sides, up).
• 
  starting position - hands behind the head. Circular body movements.
• 
  starting position - arms to shoulders. Circular movements of the pelvis to the left and right.
• 
  starting position - half-squat, hands on knees. Abduction of the legs to the left and right. Circular movements in the knee joints to the left and right.
• 
  starting position - main stance. Tilt left, right.
• 
  starting position - arms up to the sides. Bends forward until hands touch the floor.
• 
  starting position - lying on your back, arms up. Leaning forward, hands to toes. "

“Exercises for the muscles of the arms and shoulder girdle are performed from a wide variety of starting positions (standing, crouching, lying down, hanging, kneeling, etc.). Movements to the sides, up, back and forth are carried out both with straight arms and bent at the elbow joints. Arm and shoulder exercises can be widely used in combination with exercises for other muscle groups (legs and trunk, etc.).

Exercises for the muscles of the neck are mainly head bends forward, backward, to the sides, head turns and rotational movements.

Exercises for the muscles of the legs should be selected taking into account all muscle groups performing flexion and extension of the legs in the hip, knee and ankle joints, as well as abduction and adduction by the hips. These are various movements with straight and bent legs, lunges forward, to the sides, back, lifting on toes, squats on two and one legs with support and without support by arms, jumping in place, moving forward, etc.

Exercises for the muscles of the trunk promote the development of mobility in the spine. These are mainly bends and turns in different directions. They are performed from the starting position standing, sitting, lying on the stomach and back, kneeling, etc. After exercises aimed at developing a particular muscle group, a relaxation exercise should follow, which normalizes muscle tone. This is raising the arms and their free, relaxed lowering, wide, sweeping movements of the body without tension, bending forward with the arms down, relaxing the muscles in a sitting position, lying down, shaking hands, legs and some others. "

"Exercises for teaching posture. As a rule, posture deteriorates with age as a result of weakening of the muscles of the legs and trunk, incorrect or forced position of certain parts of the body when working or at home. The constant use of specially selected exercises will help maintain the correct and beautiful posture for many years.

• 
  starting position - hands down into the lock. 1 - 2. Hands up - back, rise on toes, bend over. 3 - 4. Starting position.
• 
  starting position - hands on the belt. 1 - 2. Half tilt forward, rise on toes, look forward. 3 - 4. Starting position.
• 
  starting position - stick on the shoulder blades with a grip on the ends. Tilt to the left. 3 - 4. Starting position. 5 - 8. Same way to the right.
• 
  starting position - main stance. 1 - 2. Sit on your toes, hands back behind your back. 3 - 4. Starting position.
• 
  starting position - sitting back rest. 1 - 2. Bend over. 3 - 4. Starting position.

starting position - lying on the floor on your stomach in front of the gymnastic wall. 1 - 2. Fingering the slats from the bottom up, bend. 3 - 4. Starting position.

Body hardening

Modern housing, clothing, transportation, etc. reduce the impact on

the human body of atmospheric influences, such as temperature, humidity,

sun rays. Reducing such influences on our body reduces it

resistance to environmental factors. It tolerates frost and heat more easily

a person who, from an early age, tempered his body, taught him to

fluctuations in temperature. Therefore, hardening is a set of techniques,

which are systematically used to train the body's resistance to

temperature fluctuations in the environment. Hardening - powerful

wellness remedy. With its help, you can avoid many diseases and

the role of hardening in the prevention of colds is great. 2-4 times

hardening procedures reduce their number, and in some cases help

completely get rid of colds. Hardening has a general strengthening effect

on the body, increases the tone of the central nervous system, improves

blood circulation, normalizes metabolism.

The main conditions that must be met when hardening the body

are the systematic use of hardening procedures and the gradual

building up the force of impact. It must be remembered that 2-3 months after

termination of hardening the previously achieved level of stability of the organism

begins to decline.

The most common form of hardening is the use of

fresh cool air. For this, in the warm season, they are good

long walks, hiking, sleeping indoors with an open

window. At home it is useful to walk barefoot on the floor, and for the first time during!

minutes, then increase the duration by 1 minute every week. AT

during the cold season, walking is a good addition to skiing,

ice skating, slow tempering jogging in lightweight clothing.

Increasing resistance to low temperatures also contributes to the exercise

morning exercises outdoors or in a well-ventilated

the room.

A stronger hardening factor is water. In addition to temperature, water

has a mechanical effect on the skin, which is a kind

massage that improves blood circulation. Hardening can be carried out in the form

wiping or dousing with water. Water hardening begins at a temperature

one degree. If there are no changes from the body,

the water temperature can be brought to the temperature of the tap

(10-12 degrees).

Swimming in open water has a great hardening effect.

In this case, water irritation is combined with exposure to air. When swimming

the increased work of muscles during swimming contributes to warming the body.

At first, the duration of bathing is 4-5 minutes, gradually

increase to 15-20 minutes. Swimming or bathing for too long

in very cold water, the increased metabolism cannot replace the loss

heat and the body is hypothermic. As a result, instead of hardening a person

damages your health.

Sun exposure is one of the hardening factors. It

causes vasodilation, enhances the activity of hematopoietic organs,

promotes the formation of vitamin D in the body.

Duration of sun exposure should initially not exceed 5

minutes. It is gradually increased to 40-50 minutes, but no more. In this case, it is necessary

remember that excessive sun exposure can lead to overheating

organism, sunstroke, burns.

Conclusion

These are the main components of health. Remember: a healthy lifestyle

allows you to largely reveal those valuable personality traits that

so necessary in the conditions of modern dynamic development. This is before

total high mental and physical performance, social

activity, creative longevity. Conscious and responsible attitude towards

health as a public domain should become the norm and

behavior of all people. The ubiquitous statement of a healthy lifestyle -

a matter of national importance, nationwide, and at the same time it

concerns each of us.

References

Collection of abstracts "5 pointsRU"

Great Encyclopedia of Cyril and Methodius

1001 questions and answers. Big Book of Knowledge "World of Books" Moscow 2004

Great Russian Encyclopedia. ONYX 21 century. 2003

Human physiology E.B. Babsky, G.I. Kositsky, A.B. Kogan and others.

Biology. Man. A.S. Batueva 2001

Boyko V.V. Purposeful development of human motor abilities. M .: Physical culture and sport, 1987.- 208 p.

Volkov V.M. On the problem of the development of motor abilities. Theory and practice of physical culture. - 1993.- No. 5-6. - P.41.

Exercises for the development and prevention of diseases of the musculoskeletal system at physical education lessons.

Article of a physical education teacher of the 1st category

Pruglo Anna Viktorovna

MAOU SOSH No. 27

G. Taganrog

Rostov region

Gymnastics in our modern society solves several problems related to the development and preservation of the psychophysical abilities of a person. All types of developing and preserving health-improving exercises with a methodically correct structure of classes turn out to be associated with the solution of the same problems that are solved by gymnastics exercises of a health-improving orientation.

All types of gymnastic exercises, regardless of the specific orientation and the main and particular tasks to be solved, are reflected in one or another organizational physical culture and sports structure: from health groups to national teams. This, ultimately, determines the social order for training specialists who know the theory and practice of health-improving gymnastics.

In my practice in gymnastics lessons, I often use yoga-based corrective exercises. The use of these exercises allows you to quickly and effectively improve the student's well-being, his performance and daily activity, and resistance to diseases. The effect of physical exercises is significantly increased if they are combined with proper nutrition, daily regimen, psychoregulation techniques, the use of hygienic health-improving measures - that is, everything that is called a rational and healthy lifestyle.

What is the essence of the healing effect in physical education lessons using corrective exercises?

Our body is an integral system. High efficiency, good health, absence of diseases - is possible only if all systems and organs are working normally. Many diseases are associated with diseases of the spine. They are caused either by organic damage (trauma), or by hypertonicity of the back muscles (more than 80% of cases), or by lack of movement in this section of the musculoskeletal system. Rationally structured physical education should ensure the prevention of diseases of the spine. When doing physical culture with the use of corrective exercises, they must, of course, be traumatic, stimulate the general "anabolic background", include a sufficiently large number of slow movements with a limited amplitude in all parts of the spine to improve the nutrition of the intervertebral discs, involve the ligaments, contract and stretch the deep muscles of the vertebral pillar to eliminate their "spasms", to strengthen all muscle groups of the back and abdominal muscles to create a muscle corset for the spine.

The centuries-old experience of yoga and Chinese health-improving gymnastics leaves no doubt about the importance of using these exercises in physical education lessons in basic school.

I offer you a set of exercises for strengthening and preventing the musculoskeletal system for primary school students.

A set of exercises to strengthen the back muscles.

1. Exercise to strengthen the back muscles

Execution: lie on your stomach and stretch out, put your hands along the body, palms down. Make as many lifts of the chest from the floor as possible. You can perform three series of 5 lifts.

2. Variations of Shalabhasana.

B.K.S. Iyengar, in his description of Shalabhasana, mentions that he helped many who suffered from back pain, precisely using this asana for practice. As an option for back pain, he suggests bending the knees (lower legs perpendicular to the hips) and bringing the knees together.

Exercise: Lie on your stomach, as always before the exercise, pull the spine out of the pelvis, move your arms forward and raise both legs and arms above the floor, drawing below.

Count how many breaths you can take until you feel tired in your back muscles and sit on the floor. It is better to record the number of breaths. You can also use the clock and time the execution. Do not overexert yourself, you need to start small, gradually increasing the exposure time. After resting, repeat the Shalabhasana variations with different hand positions as shown in the pictures below.

After the muscles are strong, you can perform all the variations without resting between them. We can confidently say that the one who can freely hold Shalabhasana for two minutes will forget about the problems associated with back pain!

Exercises are performed on two sides.

3. Virabhadrasana III and Mayurasana.

As the pain sensations are calmed to strengthen the muscles of the back, the practice of Virabhadrasana 3 and Mayurasana (a simple version based on the toes) is included. Here you need to approach carefully so as not to reverse muscle spasm, and do it only when the back is ready. One can take advantage of the simplified performance of the third Virabhadrasana. To do this, you just need to rest your hands on the back of a chair and stretch your leg. It is not necessary to immediately raise the leg parallel to the floor, you can raise it to a distance that will be optimal for the practitioner, and then, as you train, bring the position to match the basic form of the asana.

Exercises to strengthen the abdominal muscles

1. Bends from a lying position.

Slow forward bends with bent legs and a rounded back from a supine position. The abdominal muscles are trained, the enslavement of the spinal segments is removed. Figure below.

Execution: lie on your back and stretch out, bend your knees and put them slightly wider than the pelvis. Slowly rounding the back and drawing in the stomach, rise and stretch in an incline (the back is rounded, the stomach is pulled in and slightly tense). Rising, you can first press your hands on the floor, helping yourself to get up. Then, along the same trajectory, slowly return to the starting position, drawing below.

Perform without jerking, start with three sets of five times (longitudinal muscle exercise).

2. Exercise to strengthen the longitudinal abdominal muscles.

Execution: lie on your back, bend your knees, put your hands behind your head and put your palm on your palm. With an exhalation, rise to your feet, drawing below.

Perform three episodes five times. A more advanced version of this exercise is the starting position, as in the picture below.

The exercise is not extreme enough for a sore back, it is performed with straight legs extended, strictly with the lower back pressed to the floor. If the lower back rises off the floor, then do not do this exercise. Suitable for strengthening the muscles of the legs, abdomen and iliopsoas muscle at the stage when there is no pain in the back.

as we exhale, raise our bent legs and head, drawing below,

with a breath, lower our head, and straighten our legs, lower them to the floor and look at the socks, the picture below.

We repeat the rapprochement of the head and knees. Perform three series of five sets. For the oblique and transverse abdominal muscles, you can modify the exercises by moving diagonally.

3. Exercises to strengthen the oblique and transverse abdominal muscles.

Exercise: lie on your right side, as shown in the figure below.

Straighten your right hand forward and lean on your left. Raise one leg at a time, in the final position with the legs together.

Hold the starting position for 30 seconds, then relax and perform on the other side.

Once the back pain has been relieved, more advanced asanas such as Lolasana and Navasana variations can be performed.

Slopes and deflections

Exercises for the lumbar spine must be done both bends and bends of the spine.

At first, it is enough to do inclines from exercises to strengthen the abdominal muscles with bent legs. Then you can add slopes with support on the chair (palms rest on the back of the chair, then on the seat, etc. - a reference point for sensation in the back).

From backbends in pain, it is advisable to do a gentle bend of the back on the pillows. Basketball or tennis ball rolls. You can also use a special back roller or yoga probes - a slide for deflections. Next, Ardha Urdhva Dhanurasana is performed, the figure below.

Then you can start to perform the Dhanurasana bridge.

Twisting

Twisting has a beneficial effect on stretching the multifidus muscle, interspinous and intertransverse muscles.

The complex of twists "Crocodile" has a powerful healing effect on a sore back. All twists are performed on holding the breath after inhaling with a tucked up stomach. The extra pressure in the abdomen helps the discs to move the collapsed vertebrae apart.

Fulfillment: lie on your back, stretch the spine. Put your left foot on your right and after inhaling, hold your breath. Perform several movements, turning your head and toes in opposite directions, as shown in the figure below.

Then change your feet and do the same.

Perform similarly to the first twist option, placing the heel on the toes, as in the picture below.

and finally knees at the sides, as shown in the figure below.

The exercises are performed in dynamics in both directions.

Very important! All exercises are performed without the presence of pain. Breathing is even and calm. On the basis of these yoga exercises, you can build your own individual training complexes, depending on your condition. It should be noted that the lesson should include frontal traction, soft twisting on the sides and asanas to strengthen both the deep muscles of the back and the abdominal muscles.

For a more complete understanding of the exercises, you need to consult a yoga instructor who understands yoga spine therapy.

It should also be added that it is a good idea to use full breath from time to time with the movement of the diaphragm at maximum amplitude.

In conclusion, I want to say again that when organizing classes with the goal of improving health, it is necessary to strive to teach our children to take care of their health and understand why these skills are needed in their future life.