Complex with poles of 10 exercises. Exercises with a gymnastic stick for posture and spine. Basic exercises with a gymnastic stick in a standing position

Gymnastics with a stick for osteochondrosis is one of the most effective methods restoration of back muscles that have lost their elasticity due to the disease. Today, osteochondrosis is increasingly observed among young people, despite the fact that previously this disease was characteristic of older people. This is due to the fact that modern society spends a lot of time sitting rather than sitting. A sedentary lifestyle and excess weight also negatively affect the human spine. Exercise therapy with a stick – great way fight against osteochondrosis, and with constant implementation simple exercises, you can get rid of the disease.

Please note that exercise therapy is often a more effective therapy than drug treatment. The main thing is to comply with the requirements - not to self-medicate, but to consult a qualified doctor who will prescribe the necessary exercises for osteochondrosis. A set of exercises with a stick helps to restore the functions of the spine, which over time can lead to a full recovery.

In addition, in addition to correcting the spine, you will also be able to:

Strengthen immunity;
Normalize the functioning of internal organs;
Correct your posture;
Improve blood circulation in the body;
Help strengthen the spine:
Increase the space between the vertebrae;
Provide back muscle relaxation for subsequent treatment.

Before you start doing exercises with gymnastic stick, it is necessary to completely eliminate pain in the spine. Only in this case will you achieve the desired result from exercise therapy.

Therapeutic gymnastics complex

During exercises with a gymnastic stick, the load on the back muscle groups is distributed evenly. Opt for gymnastic equipment that will match your height. It’s not difficult to check: just stand, tilt your torso forward and stretch your arms. Holding one end, rest the stick on the floor (the angle should not exceed 70 degrees). A stick is a publicly available object for physical education, and you can practice with it everywhere: at home, on the street, in gym. For the treatment of osteochondrosis, it performs important functions:

Promotes complete relaxation of the spinal muscles;
Prepares the body for the upcoming therapy;
It is used for prevention in general.

During osteochondrosis, physical education begins with a lighter form, which is most suitable for the patient. Usually they start with exercises for the arms and shoulder joints. Gradually you can move on to practicing with a stick.

The treatment complex consists of 4 main exercises:

Starting position – standing, feet shoulder-width apart. Hold the stick by the ends outstretched arms in front of. We turn the entire body in right side, then to the left. The exercises are performed 15 times in each direction.
IP the same. We hold the stick in a horizontal position also in front of us, covering the ends. Then we change the position from horizontal to vertical. Then we repeat, the result is rotational movements of the “propeller”. Perform 20 times, alternating directions - either clockwise or counterclockwise.
IP - standing, hands shoulder-width apart, with arms extended forward - a stick. Raise your arms up without bending them and inhale deeply. We lower our hands down and exhale. During the exercise, you must carefully monitor your breathing. Performed 4 to 6 times.
We do not change IP. Raise your arms up, then inhaling deeply, bend your back and bend down to touch the stick to the floor. Exhale – starting position. Exercises are performed 5 to 7 times.

What is important to consider when performing exercises with a stick Together with your doctor, analyze the degree of load acceptable for you. Special attention must be given to the load when cervical osteochondrosis. In this case, the specialist must take into account what stage the disease is at. There are a number of rules that must be followed before you begin:

Thoroughly ventilate the room in which exercises with a stick will be carried out for osteochondrosis;
Before class, take a shower and put on clean clothes that will not restrict your movement. It is desirable that it be made of cotton, without synthetic impurities;
Shoes should be light and comfortable;
There should be no irritating factors in the room, such as bright light or distracting extraneous sounds;
Physical therapy should be carried out smoothly, without sudden movements;
Each exercise must begin by measuring heart rate and blood pressure, then after completion, also record the readings;
Loads must be increased gradually;
If during exercise the patient feels pain, the exercises must be stopped immediately;
The therapeutic complex is performed only with the permission of the doctor; you should not perform any additional exercises on your own.
Perform a set of exercises daily.

Office employees, students, drivers and everyone who spends most of their time sitting are susceptible to osteochondrosis. Everyone can protect themselves from the disease if they regularly carry out preventive exercises. They will not amount to any complexity or special skills.

The most effective exercise– periodically hang on the crossbar. Then the distance between the vertebrae will expand, which will prevent the appearance of osteochondrosis.

Another preventive exercise is stretching your back. It’s easy to do – just make stretching movements as you would after waking up. If you follow all the doctor’s recommendations, as well as with regular exercise therapy, you can get rid of osteochondrosis forever.

A gymnastic stick helps stabilize the load on the body and distribute weight, but at the same time it makes it possible to perform more effective and varied training. If you consider yourself to be one of the people who cannot stand routine and monotony, then this is just for you.

Among all the items for practicing, a gymnastic stick is the most affordable and versatile equipment. In addition, to do an exercise with a stick, you don’t have to buy one. We have more than enough of these weapons. You simply clean your stick of everything unnecessary and use it, rejoicing that you didn’t spend a single ruble on your training.

Benefit

A set of exercises with a stick can be called, with a clear conscience, general developmental. It makes it possible to pump up your buttocks, thighs, arms, abs, chest, calves, whatever! In addition, it is used in various types martial arts as a type of weapon.

And the second convincing fact in order to dispel all doubts and stimulate interest in such exercises: the famous Gwyneth Paltrow works out with a gymnastic stick! This method of losing weight was “prescribed” to her by Tracy Anderson - one of the most best trainers Hollywood. So let’s take her as an example and get started!

Standing position

To do this exercise with a stick, stand with your feet shoulder-width apart and place the stick on your shoulders. We turn the body to the left, the legs and pelvis remain in place. We return to the starting position. We turn the body to the left. Let's go back.

Next exercise. Stand up, stick up. Tilt your body to the right, return to the starting position. Lean to the left, come back. The stick moves in a vertical plane.

In the same position, lean forward, while bending as much as possible in your back (in thoracic region and lower back), the back of the head and back are in one line, the legs are straight. Raise your arms up and forward, moving the stick back as far as possible. Return to starting position.

In order to do the following with a stick, you need to stand in the same position. Only the equipment should be directly in front of the chest. Bend towards your right leg, preferably placing a stick on the floor in front of it. Return. Do the same with the left leg.

Keep the stick down in the same position. Lean forward with her, straight back, look strictly in front of you. Pull the stick to your chest, bending your arms, bringing your shoulder blades together, with your elbows pointing up and to the sides. Lower the stick and return to the starting position.

Place a stick vertically on the floor in front of you, place your palms on it, and leave your arms straight. Bend forward, bending your back, leaning on a stick. Perform light springy swings, increasing the deflection. Return.

Sitting position

When doing this exercise with a stick, you need to sit down, spread your legs straight, and hold the apparatus on your shoulders. Bend your body forward, keeping your back straight. Make springy, light swings forward, while increasing the tilt each time. Return to starting position.

In the same position, turn the body to the right. Raise the stick up, turn the body to the left. Lower the stick onto your shoulders. Then perform this exercise in the opposite direction.

Lying position

When doing this set of exercises with a stick, you need to lie on your stomach with your feet shoulder-width apart. You should hold the stick in your hands extended forward. Raise your head and raise your arms. Place the stick behind your head and then place it on your shoulders. Raise the upper part of the body as high as possible, while bending as much as possible, and stay in this position for 5 seconds. Return to starting position.

In the same position, hold the stick under the buttocks behind your back. Raise your hands up and top part lift your body and bend over, pulling your chin up. Stay in this position for five seconds. Lower your chest to the floor and return to the starting position.

There is another set of exercises with a gymnastic stick. You need to lie on your back, keeping your legs straight together, holding the stick in front of your chest. Lift it up and bend your knees, then pull them towards your chest. Pass your legs through the stick, then straighten them up, placing the stick on the floor behind your back. Lift your pelvis up. Lower it to the floor. Bend your legs, gently pulling them towards your chest, and then lift the projectile. Walk your legs through the stick in the opposite direction. Return your arms and legs to the starting position.

Development of flexibility

The next exercise with a stick is aimed at developing flexibility. You need to stand up, holding the projectile straight in front of you. It needs to be turned in a vertical plane left and right before crossing your arms. Start to lift the stick higher and, as a result, perform the exercise in horizontal plane over your head.

Stand up, stick down. You need to lift it up, put your hands behind your back, and lower the stick down behind you. Lift it up and return to the starting position.

Get into the same position. Raise the stick up, put your hands behind your back, and then lower it down behind you. Raise right bent leg and reach the projectile with your fingers. Place your foot on the floor, then lift it and reach the stick with your fingers. Place your foot on the floor, lift the projectile up, and then return to the starting position.

Stretching

You need to lie on your back, spread your legs at shoulder level, while holding the stick in front of you. Place it on the floor to your right, with your arms turned out, while trying not to tear off your shoulder blades. Return the projectile to its starting position, then place it to your left. Return to starting position.

A set of exercises with a gymnastic stick also involves next classes. Kneel with your right leg, move your left leg straight to the side, holding a stick on your shoulders. Turn the body to the left. Bend towards the second leg, while keeping your back straight. Straighten the body. Return to original position. Repeat the same with the other leg.

Children's activities

Children with poor posture should be registered with an orthopedist and receive the necessary treatment - massage, physical therapy, swimming, manual therapy, gentle regimen, orthopedic benefits and other types of conservative treatment.

With children, classes on developing posture are always carried out in a playful way. Children are asked to chop wood, ring a bell, and arch their backs. You can ask to crawl under a tight rope, walk along a line, or carry any thing on your head. Swimming is very useful for such children: in natural reservoirs in the summer, in a pool in the winter. In addition, there are special exercises for children with a stick.

Complex for children 4-6 years old

More difficult exercises designed for children of this age. For example, the following general developmental exercises with a gymnastic stick:

Ask your baby to stretch his arms up with the stick in them, inhaling and rising on his toes. As you exhale, you need to lower your arms.
Take the stick with your hands at a distance slightly wider than your shoulders. Raise your hands with her and lower them behind your head. This exercise must be repeated 4 times.
While on your back with a stick in your hands, you need to imitate riding a bicycle.
Sit cross-legged, straighten your back, hold a stick with bent arms. Turn left and right while straightening your arms.
Walk along a low, narrow bench with your head raised straight and your arms outstretched and spread to the side. Repeat several times.

Alexandra Kapustina
A set of general developmental exercises with gymnastic sticks for senior group kindergarten

1. I. p. – stand with your feet together, stick below.

1- Stick forward

2- Stick up

3- Stick left, left on the heel

4- Place the left one

5- Stick to the right, right foot heel

6- Attach the right one

7- Stick forward

8- Stick down.

Perform 6-8 times

2. I. p - stand with legs apart, stick in front of you.

1- twist to the right

3-twist to the left

Perform 6-8 times

3. I.P. – feet together, stick in front of you

1- lunge to the right, stick to the right

2- squat, stick up

3- straighten up, stick in front of you

4- jump back to i. P

Perform 6-8 times

4. I.P. – feet together, stick below

1- rise on your toes, stick up

2- go down, stick up

3-lean forward, put the stick on the floor

4- crouching emphasis

5- jump in "bar"

6-emphasis crouching

7- take stick

Perform 6-8 times

5. I.P. – stand with feet together, stick below

1- right swing to the side

2- attach, stick down

3-swing left to the side

4- attach

5- right swing back, stick up

6- attach, stick down

7-swing left back, stick up

Perform 6-8 times

6. I.P. - stand with your feet together, hands on your belt, stick on the floor in front of you

1- jump on two across stick forward, hands on the belt

2- jump on two through stick back, hands on the belt

3- jump on the left through stick forward, hands on the belt

4- jump on the right through stick back, hands on the belt

7. I.P. - stand with your feet together, hands on your belt, right side to stick, stick on the floor

1-kick on two to the right through stick, hands on the belt

2-jump on two through stick left, hands on the belt

8. I.P. – legs apart, stick below

1- stick up

2- twist sticks back

3-twist sticks back

Perform 6-8 times (back and forth is one time)

9. I.P. - stand with your feet together, hands on your belt, stick on the floor

1- 4- incremental steps stick

5-8 - also in the opposite direction

Perform 6-8 times

10. I.P. - stand with your feet together, hands on your belt.

About alternating changes of legs

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A gymnastic stick is a piece of equipment used in fitness to develop certain muscle groups. Exercises with a gymnastic stick will help not only make your figure slim and flexible, but also eliminate certain disorders in the spine.

What is a gymnastic stick

Even a beginner can do exercises with a stick; this does not require much experience. You can do the exercises at home. You need to purchase a stick measuring one and a half meters.

If it is not possible to purposefully purchase ready-made equipment, it is quite possible to replace it with improvised means - a mop stick, a metal pipe. Here great importance The diameter plays a role - the stick should be easily grasped by the hand.

The effectiveness of exercises with a stick is determined by the correct position of the spine and the activity of the shoulder joints. Working with such a projectile ensures a symmetrical arrangement of all the muscles involved - this can be called another advantage of such exercises. If desired, the workouts can be made more difficult. To do this, you need to secure a thick rubber tape at the ends of the stick. Then it will already be a kind of expander. The load can be adjusted by very tight tension on this tape.

Such a projectile will be especially effective for osteochondrosis, some pathologies of the spine, and postural disorders. Of course, you must first consult a doctor.

Basic Rules

In order for exercises with a gymnastic stick to be safe and effective, you need to follow a number of rules:

It's best to practice in the morning. It is not recommended to eat half an hour before training. This makes it possible to supply the body with energy for the whole day;
It is important to warm up the muscles before training. Exercises such as gentle muscle stretching, jumping rope, and a short run on a treadmill are well suited for this;
The program must be developed in such a way that it is possible to gradually increase the number of exercises and approaches. This is explained by the fact that the muscles quickly adapt to the same load and to obtain good result the load must be increased, but gradually;
Muscle soreness the day after training is a good sign. But if a sharp pain is felt immediately after exercise, this may indicate a sprain or other damage;
In the case when exercises with a gymnastic stick are performed in order to normalize the functioning of the spine, all movements must be smooth, and it is also contraindicated to perform a large number of approaches.

A set of the best exercises

Standing

It is imperative to perform all movements while exhaling. It is important that your feet are shoulder width apart.

The first complex is aimed at turning the body. The legs must be fixed in one place; you cannot move during exercise. In this case, the abdominal muscles are effectively worked, and the load is placed on the back.

Place the equipment on your back.
Hold the stick with your hands and rotate your body.
Perform the movements 10 times. You can do about 8 approaches per day.

Bend the torso to the sides. For this exercise you need to take the same starting position as in the previous one.

Smooth tilts are made to the right, then to the left;
In this case, it is very important that it is not the neck that is tense, but that the muscles work.

Bend forward. The starting position is the same.

Bend your torso forward as deeply as possible, with your chin looking straight ahead and your muscles being tense;
After this, a backward bend is made. It is important to try not to move your neck or tilt it. It is advisable to keep the spine as straight as possible.

Lunges and squats:

The stick can be held either in front of you or behind your back;
One leg is fixed in place, the other is placed as far forward as possible, and a lunge and squat are performed on it;
After this, the leg is pulled back and the same movement is made;
Then the same is done with the other leg.

Body deflection:

The stick is placed perpendicular to the floor in front of you and the palm of one hand is placed on it for support;
Bend towards the stick so that the back and arm are straight;
At the same time, perform maximum deflection.

Sitting

In a supine position

Features of children's training

From a standing position. The stick must be held below with outstretched arms. Then she is lifted up and brought over her shoulders, rising onto her toes. Afterwards, they fall back onto their heels and place the stick on their shoulder blades. And so several times;
Feet are shoulder-width apart, the stick is placed behind the back and placed on the crooks of the elbows. From this position, turns the body in different directions;
From the starting position, as in exercise 2, the torso is tilted back and forth;
Take the stick by one end with your right hand and lift it up perpendicular to the floor. Then you tilt to the left over your head, so that the end of the stick rests on the floor not far from your left foot. With a stick in your left hand, accordingly, the tilt will be made to the right side;
Lying on your stomach, place the stick perpendicular to the floor and grab it with both hands so that the front part of your body lifts off the floor. Intercepting your hands, you need to, as it were, climb up the stick until your back bends as much as possible. It is advisable to hold the projectile like this for 3 minutes;
From a standing position, place the stick behind your back with outstretched arms. And lower it down. This way the projectile will be approximately under the buttocks. After this, you need to do squats so that the stick is clamped under your knees. Then you need to remove your hands and stretch them forward. After this, do everything in reverse order;
The stick is placed on the floor directly in front of your feet, which are close to each other. Then you need to jump over the stick, back and forth, on both legs at once, on your toes for about 30 seconds;
You can squat and hold equipment in your hands. To complicate the movement, you need to raise your arms up and down;
To improve your posture, you can walk with a stick that is secured behind you with your hands. It is important to keep your head and back straight.

Video materials

Date of publication: 08-06-2017

Exercises with a gymnastic stick do not require special conditions for training and sports training. They can be performed in the gym, at home or outdoors. Sets of exercises with a stick improve coordination of movements, increase agility and endurance, as well as:

allow you to diversify traditional gymnastic exercises(turns, bends) and perform them more correctly and clearly;
help correct and maintain posture;
develop mobility of the shoulder joints and make it possible to keep them healthy for as long as possible, which is very important for older people;
strengthen muscles shoulder girdle and arms, muscles and ligaments of the hand and foot.

In addition, during training with a stick, you can begin to study the elements of oriental martial arts systems, in which this gymnastic apparatus used as a weapon and for self-defense. According to the standard, it has a length of 120 centimeters. A weighted version of this apparatus is called a bodybar; it is part of the weightlifting complex and is not used for fitness.

How to hold a stick and do exercises correctly

There are several basic starting positions from which to begin exercises with a stick. You can hold it:

in front of you (arms extended forward);
above your head (arms extended vertically upward);
in front of the chest, more precisely (just below the collarbones). The arms are spread out at the elbows;
on the shoulders behind the head just below the shoulders or at their level;
behind the back on the bends of the elbows, at the waist line or slightly above;
in lowered arms, at hip level.

Exercises with a gymnastic stick are repeated 10 to 20 times for 4-8 counts. The number of approaches and range of movements should be increased gradually. Before each lesson, you need to warm up for at least 10 minutes; warm up is done with half effort and reduced amplitude.

A set of standing exercises

In all standing exercises, the feet are positioned shoulder-width apart. While standing, bends, turns and exercises are performed in which they are combined with movements of the arms and legs. When performing a set of exercises with a gymnastic stick (GP), it is usually held wide grip from above, arms spread wider than shoulder width. The stick can be in any of the main positions.

1. In arms extended upward. We tilt the body alternately to the left and to the right. The stick should move in a vertical plane.

2. On the shoulders:

Turns. The pelvis and legs are in place, the body is rotated alternately to the right and left.
Tilts. Legs are straight. 1 – bend forward, bending strongly in the back, so that the back of the head is in line with the back; 2 – arms rise forward and up, you should try to move the projectile as far back as possible. On the count of 3, he returns to his original position; 4 – straighten the body.

3. With arms extended forward. Right hand goes up, the left one goes down, sports equipment vertical to the floor; tilt your body to the left. Now left hand top, right bottom, tilt to the right. Straighten up.

4. In front of the chest. We start by bending towards the right leg, returning to the starting position. Repeat for the left side of the body.

5. On the bend of your elbows behind your back. This exercise in the fitness complex is more difficult than the previous ones. Move your right leg to the side and bend to the right towards your leg. Straighten up, return to the starting position. The set of movements is repeated for the left side of the body: extend the leg – tilt – straighten – starting position.

6. In the arms extended downwards. On the count of 1, bend forward, back straight. Look straight ahead! The arms are bent at the elbows (2), the stick is raised (to chest level). Bring your shoulder blades together, elbows “look” to the sides and up. 3-4 – the stick is lowered, the approach is over.

Exercises while sitting and lying down

Starting position: sit down, legs straight, shoulder-width apart, stick on shoulders. ;The most popular of these exercises is bending. The body leans forward, the back is as straight as possible; 1-2 springy swings are performed forward and return to the starting position.

A set of lying exercises is performed on the stomach or on the back. Legs are always straight, shoulder-width apart. The peculiarity of these exercises is that during them the body is fixed at the “highest point” for several seconds.

1. Sports equipment in hands extended forward. Raise your arms and head, place the stick behind your head and place it on your shoulders. Now you need to raise the upper part of the body as high as possible, bend as much as possible and remain there for 5 seconds, then return to the starting position.

3. Lie on your stomach, legs straight, shoulder-width apart. The stick is behind the back, below the level of the buttocks.

Raise your arms up, raise your body and bend as much as possible (chin up!). Hold the position for 5 seconds. Lower the projectile and return to the starting position.
On the count of 1, raise your hands up; 2 – raise the upper part of the body, bend over, chin up; 3 – bend your right leg, reach the stick with your fingers. 4 – straighten your leg and place it on the floor. 5-6 – repeat for the other leg; 7-8 – slowly lower yourself onto your stomach.

4. Lie on your back, with the apparatus in front of your chest. This exercise is essentially a small set of exercises. On the count of 1 – lift the sports equipment up, bend your legs at the knees and pull them to your chest; on the count of 2, pass them through the stick and 3, straighten them up. The stick must be placed behind your back on the floor. Now 4-5: the classic “birch” is performed, remain in this position for several seconds, after which the pelvis is lowered to the floor. On the count of 6, pull your legs to your chest, lift the projectile from the floor; 7-8 – move your legs through it again (in the opposite direction).

5. Position on your back, stick on your arms outstretched. Having turned your arms, you need to put it on the floor to your right. Do not lift your shoulder blades off the floor! Repeat for the left side of the body.