Gymnastic stick for posture. Exercise program for good posture

Outdoor switchgear complexes with gymnastic sticks

Complex No. 1

2- I.p.

3- Also left.

4- I.p.

1- Torso tilt to the right.

2- I.p.

3- Also to the left.

4-I.p.

1- Turn the body to the right.

2- I.p.

3-Also to the left.

4-I.p.

2-I.p.

under the elbows.

1-Lunge to the right.

2-I.p.

3- Also to the left.

4-I.p.

2- I.p.

1- Hands up - inhale.

Complex No. 2

I.P stick below

1-stick up, take the right leg back onto the toe.

2-I.P

3-stick up, take the left leg to the toe

I.P

We hold stick 1 in the middle with our right hand.

1-rotate your arms inwards

2-rotation in outside

I.P. Stick up.

1-torso tilt to the right

2-I.P

3-torso tilt to the left

4-I.P

I.P. Stick forward.

1-lean forward, stick on the floor.

2-I.P

3-tilt forward to raise the stick

IP - legs together, stick horizontally behind the back, under the elbows.

1-lunge

2-I.P

3-lunge left

IP stick below.

1-deep squat, stick forward

2-I.P

IP stick horizontally behind the back, under the elbows.

1-jump with a 90 degree turn to the left

2-jump with a 90 degree turn to the right

Complex No. 3

ORU in a circle with a gymnastic stick. 1) I.p. – o.s. 1 – hands forward, 2 – hands up, 3 – hands forward 4 – i.p. 6-8 times. 2) I.p. – stick horizontally down 1 – stick up, left leg back on toe 2 – i.p. 3) I. p. – stand with your legs apart, arms up 1 – tilt towards your toes 2 – straighten up, stick up.

4) I.p. – lying on your stomach, stick up 1-2 bend, lifting the stick forward – up 3-4 lie on the floor, return i.p. 5) I.p. – emphasis on a gymnastic stick, bending forward with hands. 6) Balance on one leg. 7) Jumping.

Complex No. 4

A) I.P. – standing, legs together, stick below

1 stick on chest

2-stick up, pull yourself up on your toes and stretch

3-lower down on your entire foot, stick on your chest

4-stick down;

B) I.P. – standing, legs together, stick below

1-2 stick up

3-4 move the stick back and down

5-8 I.P.;

B) I.P. – standing, legs apart, stick below

1-lean forward, stick on the floor

2-straighten up, arms up

3-lean forward, take a stick

4-I.P.;

D) I.P. – standing, legs apart, stick below behind, overhand grip slightly wider than shoulder width

1-2 lean forward, bend over, stick high back

3-4 I.P.;

D) I.P. – standing, legs apart, stick behind head (on shoulders)

1-tilt left

2-straighten up

3-tilt right

4-straighten up;

E) I.P. – wide stance, stick behind the head (on the shoulders)

1-turn the body to the right, stick up

2-I.P.

3-turn the body to the left

4-I.P.;

G) I.P. – sit on the floor, stick at the top

1-2 lean forward, place the stick on the floor in front of your feet

3-4 straighten up, arms up

5-6 leaning forward, take a stick

7-8 I.P.;

H) I.P. – standing, feet together, stick at the top

1st swing right foot forward, stick forward, try to touch the stick with your foot

2-I.P.

3-4 the same with the other leg;

I) I.P. – standing, legs together, stick below

1-sit down, stick up

2-stand up, stick below-back

3-sit down, stick up

4-I.P.;

K) I.P. – standing, legs apart, stick behind your back (lower-behind), grip wider than shoulder width

1-deep lunge forward with your right leg, arms back and up, bend over, raise your head

2-I.P.

3-4 the same on the other leg;

L) I.P. – half squat, stick in arms outstretched forward

1-jump up, bend over, arms up

2-I.P.;

Complex No. 5

I. p. - stand, legs together, stick below.

1- stick up, right foot back by the toe

2- I.p.

3- Also left.

4- I.p.

I. p. - legs slightly apart, feet parallel, stick up.

1- Torso tilt to the right.

2- I.p.

3- Also to the left.

4-I.p.

I. p. - stand with legs apart, stick forward.

1- Turn the body to the right.

2- I.p.

3-Also to the left.

4-I.p.

I. p. - legs apart, stick below.

1 - bend forward, stick on the floor.

2-I.p.

I. p. - stand with your feet together, the stick horizontally behind your back

under the elbows.

1-Lunge to the right.

2-I.p.

3- Also to the left.

4-I.p.

I. p. - legs slightly apart, feet parallel, stick below.

1- Deep squat, stick forward.

2- I.p.

5. I. p. - stand with legs apart, stick below.

1- Hands up - inhale.

Complex No. 6

a) I.p. – stick in front with outstretched arms.

Rotate one way

On the other side

b) I.p. – stick in front with outstretched arms.

1 – rise on your toes, stick down

2 – I.p.

c) I.P. - gymnastic stick at the top.

1 – body tilt forward

2 – I.p.

3 – tilt back

4 – I.p.

5 – tilt to the left

6 – I.p.

7 – tilt to the right

d) I.p. - stick behind your back

1-3 – lean forward, stick up

4 – I.p.

d) I.p. – o.s. with hands resting on a stick

1 – left leg swing back

2 – I.p.

3-4 - also, with the right foot

g) I.p. – o.s. with hands resting on a stick

1 – swing the left leg to the side

2 – I.p.

3-4 – also, with the right foot

h) I.p. –o.s. stick below

1 – squatting, raise the stick up

2 – I.p.

i) I.p. – o.s. stick on the floor

1-4 – jumping straight over the stick

5-8 – jumping sideways over a stick

1. I. p. – basic stance, stick behind the head. 1. – Left leg back, stick up, bend over. 2. – Lean to the left. 3. – Straighten up, stick up. 4. – I. p. The same in the other direction. Repeat 5-6 times.

2. I. p. – legs apart, stick at the bottom with a grip at the ends. 1 – 3. – Left hand up, springy tilts to the right. 4. – I. p. The same in the other direction. Repeat 5-6 times.

3. I. p. - main stance, stick at the bottom behind. 1 – 2. – Lean forward, place the stick on the floor behind you. 3 – 4. – Straighten up. 5 – 6. Lean forward, take a stick. 7 – 8. – I. p. Repeat 7-8 times.

4. I. p. – legs apart, stick at the top. 1 – 3. – Bend back, stick at left hand, touch the floor with the free end. 4. – I. p. Repeat 4 – 6 times.

5. I. p. - lying on your stomach, holding the stick below your back with a grip on both ends. 1 – 2. – Slowly bend over, moving the stick upward with straight arms. 3. – Hold. 4. – I. p. Repeat 4 – 6 times.

6. I. p. - lying on your back, arms forward, stick horizontally. 1 – 2. – Place your legs between your hands, the stick behind your back (stand on your shoulder blades). 3. – Hold.4. – I. p. Repeat 4 – 6 times.

7. I. p. – basic stance, stick with one end in the left hand, the other on the floor near the left foot.1. – Leaning on a stick, sit down on the left leg, right leg straight forward (“pistol”). 2. – I. p. The same on the other leg. Repeat 4 – 6 times.

8. I. p. - the main stance, the stick stands vertically and is held with hands. 1. – Release the stick and swing your left foot over it. 2. – Catch the stick – and. n. The same for the right leg. Repeat 4-6 times.

9. I. p. - squat, stick under the knees. 1 – 3. – Bending your elbows, stand up. 4. – I. p. Repeat 4 – 6 times.

10.I. p. – main stance, stick in front. 1. – Throw the stick up. 2 – 3. – Sit down, catch the stick with both hands.4. – I. p. Repeat 4 – 6 times.

11.I. p. – main stance, stick below. 1. – Jump forward over the stick.2. – Jump back over the stick into and. p.Repeat 4-6 times.

An approximate set of exercises with a gymnastic stick in pairs

1. I. p. – standing facing each other, stick at the bottom in front.1. – At the same time, swing your left leg to the side, stick up. 2.– I. p. The same on the other leg. Repeat 4 – 6 times.

2. I. p. - standing with your back to each other, stick above your head. 1. – At the same time lunge forward with your left leg. 2. – I. p. The same on the other leg. Repeat 4 – 6 times.

3. I. p. – A – legs wider than shoulders, stick on shoulder blades. Standing from behind, legs shoulder-width apart, grab the stick with arms bent at the elbows. 1 – 3. – A – bends to the left; B – lightly pressing the stick helps you bend over. 4. – I. p. Repeat 4 – 6 times.

4. I. p. – sitting with straight legs, back to each other, stick at the top. 1. – A – forward tilt; B, bending his legs, resting his feet on the floor, lies on A’s shoulders. 2. – I. p. Repeat 4 – 6 times.

5. I. p. - And lying on your stomach, a stick on your shoulder blades, pressed with your arms bent behind your head, fingers intertwined; B standing with your feet apart, leaning forward, holding a stick. 12 . – A slowly bends back, B easily pulls the stick up. 3 – 4. – A slowly descends into i. P.; B holds the stick lightly. Repeat 4-6 times.

6. I. p. - And lying on your back, a stick on your shoulder blades, pressed, fingers intertwined; B legs apart, bent over, grabbing the stick with both hands. 1 – 2. – B pulls the stick up and raises Ana’s legs (girls – to a sitting position). 3– 4 –i. n. Repeat 4 – 6 times.

7. I. p. - standing facing each other, legs apart, right hand forward - up, left hand forward - down, grab a stick located vertically between partners. 1. – Sit down at the same time. 2 – 3. – A twists the stick from his partner’s hands, B moderately resists. 4. – I. p. Repeat 4-6 times.

8. I. p. - And lying on your back, the stick horizontally in front; B, from the side of the head, lie down with your hands supporting you on a stick. 1. – A – arms straight, B bends his arms at the elbows. 2.– A – arms straight, B extends his arms. 3. – A bends his arms, B – arms straight. 4. – I. p. Repeat 4-6 times.

9. I. p. - standing with your back to each other, the stick horizontally at the top. 1 – 2. – A, leaning forward, lifts B onto his back. 3 – 4. – B performs a back somersault, supporting himself with his hands on a stick, into a standing position on the floor. Repeat 4 – 6 times.

10. I. p. - A - legs apart, holds the stick horizontally in front of you at waist level with both hands on the right at one end; B, standing opposite the stick, puts his left hand on A’s shoulder, grabs the stick with his right, leaning his left hand on A’s shoulder. 1 – 2. – B performs a jump, bending his legs, over the stick.

11. I. p. - standing facing each other at a distance of three to four steps. Throwing a stick horizontally with both hands with a grip from below, from above; the same with the other hand; the same thing - throw a stick so that it retains all the time vertical position. Perform for 30 – 50 seconds.

The letter A describes the actions of one student, and the letter B describes the actions of another.

Basic ways to hold a gymnastic stick:

1.Grip with both hands: at the ends; for the middle; one hand for the middle, the other for the end.

2. Grip with one hand: end, middle.

Two-handed and one-handed grips can be in any part of the stick.

Grips are distinguished based on the position of the hands:

a) from above (with the stick positioned below, the back of the hand is directed forward);

b) from below (with the stick positioned below, fingers pointing forward);

c) mixed (one hand on top, the other below);

d) reverse (obtained from an underhand grip as a result of turning the hand inward, for example when twisting).

Basic positions of the stick:

1. Stick to shoulder. The stick is held at one end with the right hand (index finger and thumb) on the right shoulder. From this initial position, the stick is moved to its original downward position (grasping the free end with the left hand). When running, it is recommended to hold the stick not to the shoulder, but in the “hand” (grip in the middle).

2. “At ease” with a stick. Gymnastic stance “at ease”, the left end of the stick touches the floor near the toe of the left foot.

3. Stick below. The arms are lowered, the stick is pressed to the hips and held by the ends.

4. Stick in front. The stick is held by the ends at shoulder height with straight hands.

5. Stick on the chest. The stick is held by the ends with bent arms at shoulder height.

6. Stick on the shoulder blades. The stick is held by the ends with bent arms behind the head, touching the shoulder blades.

7. Stick up (over your head). The stick is held by the ends with straight arms raised upward.

8. Stick on the head. The arms are bent so that the stick touches the head from above.

9. Stick behind the head. The stick is held by the ends with bent arms at neck level.

10. Stick below at the back (behind the back). The stick is held by the ends with straight hands, touching the hips from behind.

11. Stick from the front with a mixed grip. Right hand on top, left hand below, stick parallel to the body.

Intermediate stick positions:

1. Stick forward – downwards. The stick is held by the ends in front, the arms are bent at an angle of 45 degrees forward downwards.

2. The stick is in front - up. The same, but arms at an angle of 45 degrees forward - up.

Changing the height and position of the stick:

The stick is moved from one position to another:

1) the shortest path (usually by raising and lowering, bending and straightening the arms);

2) arcuate and circular movements (the stick moves with the hands or rotates around one of the ends - the free end describes a circle or arc);

3) turning over (the position of the stick changes simultaneously with the change in grip from below to a reverse grip) and twisting (moving in the opposite direction without letting go of the stick).

A set of exercises with a gymnastic stick

Exercises with a gymnastic stick give a good effect. With the help of this complex you can easily adjust your figure and have a beneficial effect on the spine.

Exercise 1

Initial position: standing,

Performance: on the count of “one”, turn the torso to the left, while the legs remain in place, on the count of “two” take the starting position, on the count of “three” turn the torso to the right, on the count of “four” take the starting position. Repeat the exercise 15-20 times.

Exercise 2

Initial position: standing, feet shoulder-width apart, hands bent at the elbows, gymnastic stick.

Performance: on the count of “one” turn the torso to the right, on the count of “two” take the starting position, on the count “three” turn the torso to the left, on the count “four” take the starting position, on the count “five” lean forward, on the count “six” accept starting position, at the count of “seven” bend back, at the count of “eight” take the starting position. Repeat the exercise 15-20 times.

Exercise 3

Initial position: standing, feet shoulder-width apart, holding a gymnastic stick in your arms, bent at the elbows.

Performance: on the count of “one” raise your arms up, on the count of “two” bend to the right, on the count of “three” take the starting position, on the count of “four” raise your arms up, on the count of “five” bend to the left, on the count of “six” take the starting position. Repeat the exercise 15-20 times.

Exercise 4

Initial position: lying on your back, legs together, in your hands, bent at the elbows, a gymnastic stick.

Performance: on the count of “one” raise your arms up, on the count of “two” move your arms back, on the count of “three” raise your arms up, on the count of “four” take the starting position. Repeat the exercise 15-20 times.

Exercise 5

Initial position: standing, feet shoulder-width apart, hands bent at the elbows, gymnastic stick (from behind).

Performance: on on the count of “one”, bend forward, on the count of “two”, turn around top part body to the right, on the count of “three” - to the left, on the count of “four” take the starting position. Repeat the exercise 15-20 times.

Exercise 6

Initial position: standing, feet shoulder-width apart, arms bent at the elbows, gymnastic stick (behind the back).

Performance: on the count of “one”, lean forward, on the count of “two”, bend your back as much as possible, on the count of “three” raise your arms back and up, on the count of “four” take the starting position. Repeat the exercise 15-20 times.

Exercise 7

Initial position: standing, feet shoulder-width apart, holding a gymnastic stick in your hands (hold by the ends in front of your chest).

Performance: on the count of “one”, raise your right hand up, lower your left hand down, while turning the stick, on the count of “two” tilt to the left, on the count of “three” take the starting position, on the count of “four” raise your left hand up, lower your right hand down , while turning the stick, tilt to the right on the count of “five”, and take the starting position on the count of “six”. Repeat the exercise 15-20 times.

Exercise 8

Initial position: standing, feet shoulder-width apart, holding a gymnastic stick in your hands (hold by the ends in front of your chest).

Performance: on the count of “one”, bend to the right leg, on the count of “two” take the starting position, on the count of “three” bend to the left leg, on the count of “four” take the starting position, on the count of “five” bend forward, on count “six”, take the starting position. Repeat the exercise 15-20 times.

Exercise 9

Initial position: standing, feet shoulder-width apart, gymnastic stick in hands.

Performance: on the count of “one” stretch your arms forward, on the count of “two” perform a squat, keeping your legs together, on the count of “three” take the starting position, on the count “four” stretch your arms forward, on the count “five” perform a squat, spreading knees to the sides, on the count of “six”, take the starting position. Repeat the exercise 15-20 times.

Exercise 10

Initial position: sitting, feet shoulder-width apart, holding a gymnastic stick in your arms, bent at the elbows.

Performance: on the count of “one” raise your arms up, on the count of “two” put your hands behind your head, on the count of “three” lean forward, on the count of “four” take the starting position. Repeat the exercise 15-20 times.

Exercise 11

Initial position: sitting, feet shoulder-width apart, arms bent at the elbows, gymnastic stick (behind).

Performance: on the count of “one” raise your arms up, on the count of “two” turn your torso to the left, on the count of “three” turn your torso to the right, on the count of “four” take the starting position, on the count of “five” raise your arms up, on the count of “six” bend over as much as possible, stay in this position for 6-8 seconds, and return to the starting position on the count of seven. Repeat the exercise 15-20 times.

Exercise 12

Initial position: kneeling, feet together, holding a gymnastic stick.

Performance: on the count of “one” raise your arms up, on the count of “two” bend forward and put the gymnastic stick on the floor, on the count of “three” raise your arms up, on the count of “four” bend forward, take the gymnastic stick, on the count of “five” » bend back as much as possible, make a bridge and put the gymnastic stick on the floor, on the count of “six” raise your arms up, on the count of “seven” bend back as much as possible and take the gymnastic stick, on the count of “eight” take the starting position. Repeat the exercise 10-15 times.

Exercise 13

Initial position: standing, feet shoulder-width apart, arms bent at the elbows, gymnastic stick on the back of the shoulders.

Performance: on the count of “one” bend forward, on the count of “two” take the starting position, on the count “three” throw back your head, bend as much as possible and stay in this position for 6-8 seconds, on the count “four” take the starting position, on the count of “five” raise your arms up, on the count of “six” bend forward with your arms stretched out in front of you, on the count of “seven” take the starting position. Repeat the exercise 15-20 times.

Exercise 14

Initial position:

Performance: on the count of “one” raise your arms up, slightly raising your head, on the count of “two” put your hands behind your head, on the count of “three” raise your head up, bend as much as possible and stay in this position for 6-8 seconds, on the count “ four" take the starting position. Repeat the exercise 10-15 times.

Exercise 15

Initial position: standing, legs together, hands on the belt, a gymnastic stick behind the back between the elbows.

Performance: on the count of “one” raise your left leg to the left, on the count of “two” bend to the left without lowering your leg, on the count of “three” take the starting position, on the count of “four” raise your right leg to the right, on the count of “five” tilt to the right , without lowering your leg, take the starting position on the count of “six”. Repeat the exercise 15-20 times.

Exercise 16

Initial position: standing, feet together, hands on the belt, gymnastic stick behind the back in the elbows.

Performance: on the count of “one”, place your left leg behind your right, on the count of “two” tilt to the right, on the count of “three” take the starting position, on the count of “four” put your right leg behind your left, on the count of “five” bend to the left, on on the count of “six” take the starting position, on the count “seven” bend forward, on the count “eight” take the starting position. Repeat the exercise 15-20 times.

Exercise 17

Initial position:

Performance: on the count of “one”, slowly raise your arms up, on the count of “two”, bend over as much as possible and stay in this position for 6-8 seconds, on the count of “three”, take the starting position. Repeat the exercise 15-20 times.

Exercise 18

Initial position: lying on your stomach, legs together, arms extended along the body, place a gymnastic stick on your buttocks and grab both ends.

Performance: on the count of “one” slowly raise your arms up, on the count of “two” bend over as much as possible, on the count of “three” bend your right leg at the knee and reach for the gymnastic stick, on the count of “four” take the starting position, on the count of “five” slowly raise your arms up, on the count of “six” bend over as much as possible, on the count of “seven” bend your left leg at the knee and reach for the gymnastic stick, on the count of “eight” take the starting position. Repeat the exercise 15-20 times.

Exercise 19

Initial position: lying on your back, legs together, in your arms, bent at the elbows, a gymnastic stick (in front of your chest).

Performance: on the count of “one” raise your arms up, on the count of “two” bend your knees, on the count of “three” move your legs through the gymnastic stick, on the count of “four” stretch your legs up, on the count of “five” put your hands on the floor and, leaning on them, lift up bottom part body (“birch tree”), on the count of “six” take the starting position. Repeat the exercise 10-15 times.

Exercise 20

Initial position: standing, feet shoulder-width apart, holding a gymnastic stick in your hands (below in front of you), hold it by the ends.

Performance: on the count of “one” raise your arms up, on the count of “two” put your hands behind your back and lower them down, on the count of “three” close your hands in the middle of the stick and bend over as much as possible, on the count of “four” take the starting position. Repeat the exercise 15-20 times.

Exercise 21

Initial position: standing on your knees, legs together, in your arms extended forward, a gymnastic stick (hold at both ends).

Performance: on the count of “one,” move your right elbow back, on the count of “two,” take the starting position, on the count of “three,” move your left elbow back, on the count of “four,” take the starting position, on the count of “five,” put your hands behind your back, on the count "six" take the starting position. Repeat the exercise 15-20 times.

Exercise 22

Initial position:

Performance: On the count of “one,” bend forward, on the count of “two,” bend your elbows, raising the gymnastic stick to your stomach, and on the count of “three,” take the starting position. Repeat the exercise 15-20 times.

Exercise 23

Initial position: standing, feet shoulder-width apart, hands bent at the elbows, gymnastic stick (behind the back).

Performance: on the count of “one” raise your hands up, on the count of “two” do Roundabout Circulation with your torso clockwise, bending as much as possible, on the count of “three” take the starting position, on the count of “four” make a circular movement of the body counterclockwise, bending as much as possible, on the count of “five” take the starting position. Repeat the exercise 20-25 times.

Exercise 24

Initial position: standing, feet shoulder-width apart, holding a gymnastic stick in your hands, lowered down.

Performance: on the count of “one” raise your arms up, on the count of “two” put your hands behind your head, on the count of “three” move your right leg back, on the count of “four” bend over and touch the gymnastic stick with it, on the count of “five” return to the starting position position, at the count of “six” raise your arms up, at the count of “seven” put your hands behind your head, at the count of “eight” move your left leg back, at the count of “nine”, bending over, touch the gymnastic stick with it, at the count of “ten” take the starting position. Repeat the exercise 10-15 times.

Exercise 25

Initial position:

Exercise 26

Initial position: lying on your stomach, legs together, in your arms extended forward, a gymnastic stick (place vertically, holding one end).

Performance: on the count of “one”, raise your head up and bend as much as possible, on the count of “two”, moving your hands on the stick, rise as high as possible (do not lift your pelvis and legs from the floor) and stay in this position for 6-8 seconds, on the count “three” raise your right leg up, on the count of “four” lower it down, on the count “five” raise your left leg up, on the count “six” lower it down, on the count “seven”, slowly lowering down, take the starting position. Repeat the exercise 10-15 times.

Exercise 27

Initial position: standing, feet shoulder-width apart, holding a gymnastic stick in your hands, lowered down.

Performance: on the count of “one”, take the gymnastic stick in your right hand, on the count of “two”, move it to the side, on the count of “three” lift it up, while bending your back, on the count of “four” take the starting position, on the count of “five” take the gymnastic stick in your left hand, move it to the left at the count of “six”, lift it up at the count of “seven”, while bending your back, and take the starting position at the count of “eight”. Repeat the exercise 15-20 times.

Exercise 28

Initial position: standing, feet shoulder-width apart, holding a gymnastic stick in your hands (place vertically on the floor, holding one end).

Performance: on the count of “one” perform a squat, holding the gymnastic stick with your hands, while your knees should be to the left of it, on the count of “two” take the starting position, on the count of “three” perform a squat, holding the gymnastic stick with your hands, while your knees should be to the right of it, on the count of “four” take the starting position, on the count “five” perform a squat, holding the gymnastic stick with your hands, while it should be between the knees, on the count “six” take the starting position. Repeat the exercise 15-20 times.

Exercise 29

Initial position: standing, feet shoulder-width apart, hands down, gymnastic stick (place vertically on the floor, hold at one end).

Performance: on the count of “one”, raise your right arm up, on the count of “two” tilt to the right, while moving your left leg to the left (lean with your left hand on the gymnastic stick), on the count of “three” take the starting position, on the count of “four” raise your left hand up, on the count of “five”, tilt to the left, while moving your right leg to the right (lean with your right hand on the gymnastic stick), on the count of “six”, take the starting position. Repeat the exercise 10-15 times.

Exercise 30

Initial position: standing, feet shoulder-width apart, holding a gymnastic stick in your hands downwards (place vertically on the floor behind your back, holding one end).

Performance: on the count of “one” perform a squat, on the count of “two” bend over as much as possible and stay in this position for 6-8 seconds, on the count of “three” take the starting position. Repeat the exercise 15-20 times.

Exercise 31

Initial position: lying on your back, feet shoulder-width apart, holding a gymnastic stick in your hands.

Performance: on the count of “one” raise your arms up, on the count of “two”, having turned your arms, lower them to the right, while touching the floor with the gymnastic stick (do not lift your shoulder blades off the floor), on the count of “three” take the starting position, on the count of “four” » Raise your arms up, on the count of “five”, turning your arms, lower them to the left, while touching the gymnastic stick to the floor (do not lift your shoulder blades off the floor), on the count of “six”, take the starting position. Repeat the exercise 15-20 times.

Exercise 32

Initial position: lying on your stomach, legs together, holding a gymnastic stick in your arms extended forward.

Performance: on the count of “one” raise your head and arms up, on the count of “two” raise your legs up, on the count of “three”, bending over, place your feet behind the gymnastic stick and stay in this position for 6-8 seconds, on the count of “four” take initial position. Repeat the exercise 15-20 times.

Exercise 33

Initial position: standing, feet shoulder-width apart, holding a gymnastic stick in your hands downwards (place vertically on the floor, holding one end).

Performance: on the count of “one”, raise your right leg up, on the count of “two”, throw it over the gymnastic stick and place it on the floor on the other side, on the count of “three”, throw your leg back, take the starting position, on the count of “four” raise your left leg up leg, on the count of “five”, throw it over the gymnastic stick and place it on the floor on the other side, on the count of “six”, throwing the leg back, take the starting position. Repeat the exercise 15-20 times.

This text is an introductory fragment.

Therapeutic gymnastics for pathologies of the back and spine includes exercises with a gymnastic stick. Let's figure out what benefits such training brings and how to do it correctly.

What is a gymnastic stick?

Gymnastic stick - universal sports equipment, which is primarily used in the post-injury period and for physical therapy(for example, with cervicothoracic osteochondrosis, arthritis and other diseases).

Important! The length of the projectile should be 1.2-1.5 meters.

There are 3 types of this device:

weighted bodybar for power loads;
fitness stick;
with shock absorbers (used for exercise therapy with a gymnastic stick).

Benefits for the back and spine

Gymnastics is considered effective in the treatment of back diseases and brings the following benefits:

improving blood circulation and strengthening the cardiovascular system;
stabilization of the functioning of internal organs;
normalization of the functioning of the spine;
strengthening the back and abdominal muscles;
therapeutic effects for osteochondrosis;
general developmental exercises are useful for posture.

Did you know? In 1 hour of charging with a gymnastic stick, you can spend up to 500 kcal.

A set of exercises with a stick

Exercises with a gymnastic stick are exercises for shoulder joint and vertebrae. The training complex is suitable for children and adults and consists of 10 exercises in different positions: standing, sitting and lying down.

standing

Starting position - feet shoulder-width apart, back straight. Perform 2-3 sets of 10 repetitions.

Type of exercise	Execution technique
Turns	Place the stick on your shoulders. Hold the apparatus with an overhand grip, bending your elbows. Smoothly rotate your torso without changing the position of your legs and pelvis.
Tilts	The instrument is located on the shoulders. Hold the apparatus with an overhand grip with your elbows bent. Without straining your neck muscles, tilt your body to the right. Return to the starting position. Bend to the left. Return to the starting position. Lean forward as deeply as possible without changing the position of your head and neck. Return to the starting position. Bend back, keeping your neck and back straight. Return to the starting position.
Special slopes	Place the object vertically in front of you. Hold the projectile with one hand. Step back without changing the position of the object, while leaning forward strongly. Return to the starting position.
Squats	Stretch the projectile in front of you with straight arms. Perform a squat (your thighs should be parallel to the floor).
Lunges	Hold the tool out in front of you with straight arms. Step your right foot forward. Squat down until your knee touches the floor. Repeat with your left leg.

Important! The indicated number of repetitions can be reduced or increased depending on physical training and severity of the disease.

Sitting

Starting position - sitting on the floor, legs straight, shoulder width apart, back straight.

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Lying down

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Rules for performing exercises

Basic Rules effective gymnastics are as follows:

It is better to conduct classes in the morning;
Do not use an object that is too heavy;
before training you should do a short warm-up;
charge smoothly;
If you have pain, you should stop doing gymnastics.

Exercises with a gymnastic stick are suitable for both the prevention of diseases and their treatment. Regular exercise will help you cope with painful conditions and improve your well-being.

I bring to your attention one very simple and effective set of exercises to strengthen the spine - exercises with a stick.

With our modern lifestyle, people often experience stooping and back problems.
Good posture and a healthy back can be achieved in just 5 minutes a day.

The training program consists of 5 exercises. To perform these exercises you will need any strong stick that does not bend. Instead of a stick, I use towel size 140/70 .

Exercise 1. Turns to the side with a stick on your shoulders.

Feet shoulder width apart. We throw the stick behind our back and place it at the level of the top point of the shoulder blades, and turn to the sides. The stick should not be too high; its additional purpose is to force the body to lean back a little.

We start with a small amplitude, and as the intervertebral muscles and ligaments warm up, we increase the amplitude of the turns.

In total you need to perform 30 turns in each direction.

Exercise 2. Stretching pectoral muscles and formation of correct posture.

We take the stick with a wide grip, so that we can throw it back without bending our elbows. Our task in this exercise is to throw the stick back and forth without bending your arms. We perform the exercise dynamically, throwing the stick back and forth.

We repeat the exercise 15 times in each direction.

Exercise 3. Strengthening the muscles that form posture.

Starting position: lying on your stomach. We stretch our arms forward and hold the stick with straight arms. Raise your head, slightly lift your shoulders off the floor and lift the stick up with straight arms, raising your arms as high as possible.

In this exercise it is useful to maintain "paradoxical breathing": inhale through the nose - the body is relaxed, exhale noisily through the mouth - during maximum tension (in our case, this is lifting a stick). When exhaling, it is better to hold your lips with your proboscis so that wrinkles do not form on your lips. We try not to lift our feet off the floor.

The exercise is performed 20 times.

Exercise 4. Strengthening the muscles that form posture.

This is the only exercise in the complex that is performed without using a stick.

Starting position: lying on your stomach. We stretch our arms in front of us. Raise your head, slightly lift your shoulders off the floor, raise your arms. We perform “rowing” movements with our hands: the beginning of the movement is with our arms in front, then we spread our arms to the sides, leading them parallel to the floor, the movement ends at the level of the pelvis - thus, each arm makes a semicircle on its side from the head to the pelvis and back. We do not bend our arms. The exercise is performed at full amplitude. During the exercise it is also useful to connect "paradoxical breathing"- inhale through the nose - relaxation, the dynamics themselves are performed while exhaling. Exhalation is noisy, through the mouth. It is better to extend your lips with your proboscis while exhaling.

We try not to lift our feet off the floor.

We repeat the exercise 20 times.

Exercise 5. Strengthening the muscles that straighten the spine.

These muscles not only straighten the spine, but also keep our body in a straight position.

Starting position: lying on your stomach. We place the stick behind the shoulders, closer to the shoulder blades. We perform backbends with a stick behind our back. Let's look ahead. While performing this exercise, it is also useful to “turn on” “paradoxical breathing”.

It is also useful to repeat the entire complex three times with an interval of 1 minute between approaches.

For achievement better effect you need to train 5 times a week.

Correct posture.

Method 1.

To accept correct posture In your free time from doing exercises, you need to stand up straight, lower your arms along your body. We turn our hands, palms outward, so that thumbs turned back. When we have turned our palms outward as much as possible, we fix this position of the back and relax. This body position needs to be remembered. Then he gets to work muscle memory.

Method 2.

We stretch the back of our head diagonally – back – up. When we stretch up and back as much as possible, we fix the position of our back and relax. It is also necessary to remember this body position.

Both of these ways will help us feel correct position bodies.