An exercise program of targeted postural gymnastics for the back, neck and other joints is a very effective method to cure lumbalgia, neck pain and back pain and improve posture and coordination.
The exercises are derived from modern physiotherapy methods such as McKenzie, Feldenkrais, Alexander and Klapp’s method.
We have planned courses of a maximum of 4 participants to suit each patient in an appropriate way and to adapt the exercises to the nature of the complaints and the abilities of each.
The postural gymnastics according to McKenzie takes place in the fitness room with a fitness ball, which is an air-filled ball with a diameter of 65 cm, on which you can sit. Using the ball has the advantage of improving balance, developing higher concentration while performing the exercises, and having more fun during the activity.
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What is posture?
Posture is the relationship between the body position and the environment; it is affected by gravity, which forces some muscles to contract to keep the skeleton in balance.
A correct posture is one that gives the body stability when standing with the least possible muscular effort, while in dynamic phases a coordinated movement of the body segments (walking, running, professional activities) is allowed.
Posture is not affected by muscle strength. In fact, young athletes with significant muscle mass often sit incorrectly on a chair.
Factors that influence the posture taken are postoperative scars, previous trauma, stress and an incorrect diet. The habit of maintaining a suitable posture and exercises to correct it lead to excellent results in the treatment of low back pain, neck pain, back pain, etc.
Who is postural gymnastics in groups aimed at?
Many think that postural gymnastics classes are intended only for the elderly. On the other hand, they are mainly indicated for adolescents and adults, who usually have a sedentary lifestyle and a wrong posture.
The gymnastic activity is demanding for the muscles, it is not gentle gymnastics and the balance is improved thanks to the use of the fitness ball.
The exercise program is suitable for all those who want to stay in shape and have a correct posture, even for people who have not previously suffered from back pain, because it is a preventive and maintenance measure.
In addition to an effect on posture, gymnastics promotes and stimulates the circulation, especially in the lower extremities. It therefore also has a therapeutic effect on cellulite.
The exercises are also useful for children who have postural disorders such as scoliosis, hyperlordosis (hollow back) or hyperkyphosis (round back), but they must be individually adapted to the respective disease.
How is postural gymnastics performed?
The cornerstone of this discipline is the awareness of the wrong postures that we adopt every day and which are correct postures to cure and prevent diseases of skeletal muscles, such as lumbalgia, lumboischialgia, etc.
If the patient understands what the goal of the activity is, he can achieve and maintain it much more easily.
The course includes active muscle training of the stabilizers, extensors and flexors of the spine; general stretching of shoulders, neck, trunk, back, hips and knees; Exercises to correct static and dynamic posture, especially according to McKenzie’s method.
The exercises that take place in the first part of the session are those of the back school, i.e. bending, stretching, circling and lateral turning of the back.
In the last part of the lesson you have to perform the exercises according to McKenzie, which restore the balance of the back muscles.
To achieve the desired results, one must perform the movements correctly, otherwise one risks causing painful contractures and a muscle-tendon imbalance.
The exercises are also useful in case of a disc hernia (herniated disc), especially the exercises according to the McKenzie method.
There is a variant of postural gymnastics based on the Mézières method.
This type of exercise involves remaining in a stretching posture for 10-20 minutes at the same time with some muscles.
Once the patient has learned the exercises to do, he can continue at home. The biggest problem is that people do not do gymnastics regularly at home.
I have pain in the lumbar spine, why should I also do gymnastics for the neck?
The spine is unlike any other part of our body. In fact, the back is not the subject of tendonitis, muscle strains and bursitis at joints.
The most common complaints affecting the spine are vertebral blockages, injuries to the intervertebral discs and dysfunctions of the ligaments or joint capsules.
In almost all people, at least one section of the spine is blocked and to compensate, the parts above and below become hypermobile. Our goal is to make the “immobile” spine more mobile and to stabilize the flexible vertebrae.
Postural gymnastics is never limited to the section of the treated spine, also because the body is a chain of bones connected by joints and muscles.
Some muscles originate from the lumbar spine and end at the neck or shoulder, others run from the lumbar region to the pelvis, hip and femur.
What to do if exercises cause pain?
It is important to do only those exercises that do not cause pain. However, one may feel a slight discomfort.
Some movements reduce the symptoms, others intensify them. It is therefore important not to aggravate existing complaints.
If you skip a painful exercise, McKenzie’s postural therapy is still effective and you can replace one exercise with another.
How many sessions are needed for pain relief?
You have to follow the therapy regularly for at least 2 months to get better, but prevention would require at least 9 months a year.
