An attack of acute low back pain left out Jorge Molina at thebeginning of last week, from one day to another, preventinghim from playing in Granada and delaying his return totraining with the group until Thursday. But, with the professionalism that characterizes him,alcoyano striker has followed to the letter all the advice ofdoctors and physiotherapists, and has been subjected toinnovative treatments for the sole purpose of shortenrecovery times and to be as before new available to PepeMel. And, of course, he has succeeded. It is a painless therapy and non-surgical, getting through acomputerized table intervertebral decompression throughdistraction, without causing muscle spasm, unlikeconventional methods of traction. Bético striker hasundergone seven sessions of 20 minutes each,approximately, more a further work with the recuperator inthe sports city. The reward for the effort came last Thursday, in whichalcoyano striker could return to training normally withfellow. Pepe Mel yesterday stressed its importance in theteam and the many choices you have today to the call.
Swimming, as you may have heard on numerous occasions,is something very beneficial for back problems. In this articleI will explain what those benefits and which disciplineswould be the most suitable if you suffer from lumbar orcervical problems. Swimming presents a great advantage: allows us to exercisein desgravitacion. I.e., it is a physical activity that not only hasno impact on joints but, in addition, water is a mediumdense, able to “hold” our body, so it we weigh much less andthe submerged part of the body can move with greater ease.This allows us to strengthen our muscles without jointssuffer. But in addition, exercise in water can help us torecover joint mobility loss due to injury or surgery. What muscles are activated? Swimming is a very full year, allowing intense work of thetrunk musculature: abdominals, erector spinal, latissimusdorsi, pectoralis muscles, anterior serrato; but also themuscles of the arms and legs. What are the best disciplines of swimming if I suffer alumbar or cervical problem? In general, in both cases the best discipline is swimming onhis back, keeping the cervical spine in an aligned position,since the entire column is maintained in a horizontalposition that does not require rotation or hyperextension ofthe same. Swimming to crawl with a refined technique is also a goodchoice and should not be a problem. But we must be carefulwith the cervical column rotation when we take air. Avoid styles breaststroke and Butterfly since pose ahyperextension of the spine. Style breaststroke could be beneficial in the case of arectification of the cervical lordosis, as well as in the case of arectification of the lumbar lordosis. In the case of cervical lordosis, better discipline would beback keeping the Chin in a position of double chin. If you have a lumbar hyperlordosis, crawl style should bepracticed by keeping the head in the water. Breathing we willhelp a snorkel tube, thus preventing cervical rotations. Other benefits In addition to the benefits seen until now, working in waterimproving circulatory system due to the hydrostatic pressureand depending on the water temperature, you may alsohave beneficial effects associated with heat (such asrelaxation of muscle tension ) or cold (such as the activationof the immune and circulatory system). We must take into account that, so swimming is beneficial, aproper technique that allows us to work both sidessymmetrically, without muscle compensation, or harmfulgestures body is very important. If we don’t swim well, thebest is to have the supervision and advice of a professional.
With summer comes the Sun, heat and vacations. We spenta frenetic pace to rest as long as possible. However not thatis the reason why we must neglect our physical activity orhealthy habits that help us to keep our back in tiptop condition. Below we offer some simple exercises you can dowhile you abide lying in the Sun, on the towel. ISOMETRIC CONTRACTIONS OF THE TRANSVERSE OF THEABDOMEN With this exercise we will be able to work the transversusabdominis muscle that is one of the main stabilizers of thelumbar spine. To do this we must place face up with kneesbent and feet supported. The head must be aligned with therest of the column and shoulders descended. We inspire,and later, while we let the air, hide the navel diagonallybackwards, getting into the gut and closing at the same timethe ribs. We maintain the contraction about 3-4 seconds andrelax while we return to catch air. At the same time we do the previous exercise can also leadone of our legs to the chest, with the flexed knee duringexhalation. We altered in every exhalation a and other leg,so that one of the two legs will always be supported. ABDOMINAL For this exercise we will depart from a starting position asthe first exercise and with arms crossed over the chest. Weinspire. While we let the air, we raise the upper part of thebody to detach the shoulder blades, tightening and gettingwith force the gut. Then we take air to descend the upperpart of the trunk to put us in the initial position. IRON If these exercises are are short, you can make the iron. Thisexercise will allow us to promote all the stabilizing musclesof the column but also the muscles of the arms and legs.From a position on all fours, we will bring the knees toextension, relying on the forefoot to the position of iron. Wemust remain lined up shoulder, hip, knee and ankle. Wemaintain the position for 20 to 30 seconds. PIRIFORMIS MUSCLE STRETCH From a desde una posicion position initial lying face up withknees bent and feet supported, crossed one leg over theother and I get both knees to the chest without taking off thetowel sacrum. He helped me with his hands, placed at theback of the thigh. Then I go back to the initial position,change the crossing of legs and repeat the gesture to stretchthe piriformis muscle on the other side. We maintain eachstretch 2 minutes. STRETCH THE BACK MUSCLES To finish we can take both legs to the chest, with your kneesbent, raising first one and then the other, and hold thisposition for a couple of minutes to relax the spine lumbarspine. AEROBIC EXERCISE If you are lucky enough to be on the beach, walk to the edgeof the sea is a super and very enjoyable exercise. If youprefer to run around the arena, bear in mind thatimbalances will require your column and your leg muscles agreater effort, so do it with caution. Swimming also is a very healthy activity, and coupled with acorrect technique is very beneficial to the back muscles. Backor front crawl swimming are best if you suffer lower backailments. Happy summer.