Gymnastic stick: types and set of exercises for all muscle groups

Yoga is an ancient system of healing and self-knowledge. Many modern methods of development and improvement are based specifically on the knowledge of yoga. In this article I want to offer effective exercises, the regular implementation of which ensures the coordinated functioning of the whole body and, with constant practice, replaces exercises for the abdominal muscles, many of which are a strong load on the spine.

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These practices are done on an empty stomach, so the morning is the best option for practicing, but you can choose another time, provided that your stomach is empty. These are the so-called internal locks - in yoga they are called bandhas (translated as “hold”, “restrain”, “bind”). At the physical level, a gentle massage occurs, tones and cleanses the internal organs, stagnant blood and lymph processes are eliminated, which improves the overall health of the body. On an energetic level, bandhas allow one to accumulate and consciously redirect energy within the body. There are four locks in total: three of them are not tied to breathing and have virtually no contraindications. The fifth exercise is the same locks, only in dynamics.

Features of gymnastic equipment

There is no need to visit the gym to practice with a gymnastic stick, as this equipment can be used at home.
As a rule, the length of the stick is from 110 to 150 cm. But if not a gymnastics stick, you can use a mop handle, a piece of pipe from a curtain rod or other equipment. The effect when performing exercises is achieved due to the active work of the shoulder joints and the correct position of the spine. Thanks to the equipment, you can monitor the symmetry of body movements. Over time, the movement can be complicated by a special rubber band at the ends of the stick. As a result, you get an imitation of an expander. Depending on the density, the load may increase or decrease.

In the treatment of spinal diseases, the use of a gymnastic stick is an integral part of the therapy. First of all, from postural disorders, decreased flexibility of the spine or disruption of its functions, as well as the development of osteochondrosis. In such cases, all exercises should be agreed upon with the attending physician, because performing them incorrectly can aggravate the situation.

Unlike many sports equipment, exercises with a gymnastic stick can be performed at home. The stick can be of different sizes, but for sports activities the most optimal one is 1.5 centimeters in length.

However, not everyone has the means to purchase this equipment, so it can be replaced with improvised items. For example, a mop stick or any metal pipe that has the required size and diameter.

When performing exercises, you must ensure that your back and shoulders are in the correct position. Only in this case can you achieve a positive effect from training with this equipment. You can see the correct execution in the photo of exercises with a stick.

For those who have problems with the spine, exercise with a gymnastic stick becomes mandatory.

However, before compiling a set of exercises with a stick for the back, it is necessary to coordinate and obtain the recommendations of the attending physician.

Rules

When performing a set of exercises with a gymnastic stick, it is important to follow a certain list of rules:

If the gymnastic stick is held in front of you and all movements are directed in this direction, it is recommended to bend your arms at the elbows. The stick should be located opposite the collarbone, held with a wide grip.
If you need to straighten your arms completely, then it is important to place the gymnastic equipment in line with the floor surface, and your legs at shoulder width.
When lifting the stick, your arms must be kept extended opposite each other.
If the equipment is held in bent arms, then it is recommended to lower the object below the line of the shoulder blades.
If you need to hold a gymnastic apparatus with your arms wide apart, then when performing an exercise of this type, your arms must be bent.

It is important to start a set of exercises with a gymnastic stick with a warm-up. The duration of the warm-up should be at least 10 minutes. It is recommended to warm up with a small amplitude and little effort. Tasks with gymnastic equipment are performed on a count from 4 to 8.

It is recommended to increase the number of approaches, as well as the amplitude of actions, evenly and gradually. The movements must be performed while exhaling.

Warm-up exercises:

jumping with a skipping rope;
jumping in place without the use of sports equipment;
running in place;
light stretching and warming up all muscles using bends, turns, and squats.

Body rotations

When performing rotations of the body, it is necessary to fix the pelvis, hips and feet in a certain position, without movement.

When performing the exercise, the following muscles are involved:

press;
back;
shoulder joints.
Read also: Running and leg thickness: the effect of training on the hips

Performing body turns:

The gymnastic apparatus lies on the shoulders.
Arms are bent.
The body turns smoothly in each direction one by one.

With good preparation and endurance, the number of turns in each approach should be increased.

You should lean to the side using one of two methods.

One way is as follows:

Gymnastic equipment is placed on the shoulders.
Your arms should be bent.
The body tilts to the left, then to the right.

It is forbidden to strain the neck muscles, as tension in this area interferes with the work of other muscle groups.

Body bends with a different grip on the gymnastic apparatus:

The gymnastic stick is grabbed with both hands using a wide grip.
The action is performed together with the object, one hand is lowered down, the other is raised up.
The body tilts down, it is important that the stick is positioned vertically.
The exercise is repeated in the same way, bending in the opposite direction.

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When performing, a body position is used in which the gymnastic stick is on the shoulders.

Performing forward bends:

The initial position of the body is accepted.
The body leans forward as much as possible.
The chin looks exclusively straight, and the body muscles should be tense.
Next, the body is tilted back, the back should be without deflection.

Lunges and squats

Exercises with lunges and squats are performed with a rear grip, holding the object in front of you.

Performing lunges and squats:

Any leg of your choice is fixed in place, the other leg is extended forward as far as possible.
The stick is held in one of the suggested ways.
In this body position, a slow squat is performed.
Next, the forward leg is moved back in the same way - again a slow squat.
The exercise is performed with the other leg in a similar way.

Exercises from a prone position are included in the complex of exercises with a gymnastic stick.

Step-by-step exercise:

Pull the stick forward.
The arms are raised as high as possible in the upward direction.
The head rises.
The gymnastic apparatus is brought to the shoulders.
The chest rises, this position of the body is maintained for as long as possible.

There is an exercise performed in the same position called the boat. When performing this exercise, the projectile is held with your hands along the edges of your feet. It is necessary to simultaneously stretch upward, making a maximum deflection of the body.

“Birch” is the most popular exercise from the supine position.

The “birch tree” is performed like this:

The arms are straight, the stick is held with a wide grip.
You need to pull your legs towards your chest, bending them at the knees, and pass the exercise under your buttocks.
The hands with the apparatus are lowered to the floor, the legs are straightened, and it is important to pull the toes up.
The legs slowly fall.
Next, you need to repeat the exercise in reverse order.

A set of flexibility and stretching exercises includes training with a gymnastic stick.

This training includes a list of tasks using various positions:

Sitting. To perform the exercise, the arms with the apparatus should be straightened. The legs are straight, resting on the feet.
Bends while standing. Place your legs wide, the stick should be grabbed from behind and parallel to your shoulder blades. It is necessary to bend in each direction while simultaneously swinging your torso with an average amplitude.
Turns. In a standing position, the gymnastic apparatus is placed in front of the body, arms should be straight. It is necessary to turn the stick so that the arms are crossed alternately in different directions.
Bringing your arms back. In a standing position, the projectile must be held from below. Hands should be raised and placed back behind the head. Then take the initial position of the body.

Let us immediately note that exercises with equipment must be regular, only in this case the desired effect can be achieved. Most fitness trainers recommend training in the morning, before breakfast. During the session, the body will receive a positive charge of energy, and the muscles will become toned.

If you don’t have time to study in the morning, then choose any other time. But then you need to adhere to the rules. Classes can be carried out 2 hours before meals or 1 hour after meals.

Before starting a class, be sure to do a warm-up so that your body warms up a little. This is necessary in order to avoid injury during exercise.

Basic rules of gymnastics:

It is better to conduct classes in the morning;
do not use too heavy objects;
You should do a short warm-up;
do everything smoothly;
after pain you need to stop gymnastics.

Exercises are suitable for both disease prevention and treatment. Regular exercise will help you cope with illnesses and improve your well-being.

Abdominal lock (uddiyana bandha)

This is the fourth lock, which has contraindications - pregnancy, menstruation, acute diseases of the abdominal organs - and is performed by holding the breath after exhalation along with the rest of the bandhas.

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Technique. We exhale completely, hold our breath and, without tensing the abdominal muscles, pull the stomach under the ribs, it turns out to be concave inward, like a deep plate. At the same time, the ribs expand, the diaphragm rises up, as during inhalation, but no air enters, and due to the vacuum in the abdominal cavity, the abdomen is pulled up and back. Simultaneously with drawing in the abdomen, we squeeze the pelvic floor muscles, press the chin to the collarbones and hold the tip of the tongue on the upper palate. When you want to inhale (breath holding is comfortable), first gently release the stomach, then the chin, and keep the root lock in good shape throughout the entire inhalation.

This exercise involves a powerful massage and cleansing of the internal organs; with regular practice, this helps to lose weight and tone the abdominal muscles.

Body position options:

lying on your back (especially if the pelvic floor muscles are still weak and it is not possible to keep them in good shape while holding your breath and during inhalation);
On knees;
sitting (this is the most difficult option, you should move on to it when you have mastered retracting your abdomen well);
standing, legs bent, hands resting on hips.

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Equipment. We exhale, hold our breath and tighten the pelvic floor muscles, press the stomach under the ribs, press the chin to the collarbones, hold the tip of the tongue on the upper palate behind the teeth. When you want to inhale, let go of your stomach, chin, and keep your pelvic floor in good shape.

Number of times: up to 30 - with a fragile physique, 100 or more - with a normal and dense physique.

Thus, the first morning ritual is internal locks.

Exercises with a gymnastic stick for certain diseases

There is a set of tasks with a projectile for osteochondrosis. When choosing a set of such exercises, it is important to take into account age and physical fitness. Exercises for the purpose of therapeutic therapy should not be performed with overexertion, otherwise the therapeutic effect will be reduced. It is important to control your condition and sensations during training.

Standard set of exercises for osteochondrosis:

The object rises above itself, then moves to a position in front of itself and falls down.
The stick in your hands is placed behind your head, your hands must be lowered as low as possible to the lower back. The projectile should be raised as high as possible behind your back, moving your arms further away from the body. Next, bend forward, while retracting the abdominal muscles.
Crossing your arms with a projectile in your hands. Tension should appear between the shoulder blades. Slowly straightens the right arm to the side. The exercise is repeated with the left hand.

Recommendations for performing the complex for osteochondrosis:

It is recommended to exercise daily.
The execution time is any, the only requirement is to complete it no later than a few hours before bedtime.
It is important to monitor your breathing during exercise.
If your health is favorable, it is recommended to gradually increase the load.
If there is discomfort and pain when performing a certain task, it should be excluded from the complex or replaced with another similar one.
During exercise, it is recommended to regularly measure your pulse, avoiding its excessive increase.

Exercises using a gymnastic stick help in the treatment of flat feet.

A set of exercises for treating flat feet:

Rolling an object with your feet. The exercise is performed standing or sitting, the stick rolls over the surface. Next, the exercise is repeated with both legs simultaneously. The duration of the task is 10 minutes.
Walking across. The object is placed across the foot, in its middle. This is how the steps are completed. This exercise is most effective in treating transverse flat feet.
Walking along a stick. The stick is positioned parallel to the feet, lengthwise. Steps are taken forward with your toes, then starting with your heels. This exercise is most effective in the treatment of longitudinal flat feet.

For the exercises to be beneficial, you need to choose the right stick. Modern stores offer a large selection. There are several types of sticks:

The classic stick is the simplest and most common. Even children can exercise, which is why it is often used in schools. It is made of different materials, such as plastic or wood.
Weighted. Typically used for strength or cardio training. It is made of metal, which adds weight.
With shock absorber. Most often used in physical therapy, but can also be used in aerobics. In addition to muscle development, it helps improve coordination.
With extender. Special loops that need to be worn on the legs are attached. Allows you to train various muscle groups, often used in fitness.
Flexible. This gymnastics stick is made of soft and transformable materials. Allows you to develop flexibility of various muscle groups, promotes stretching.

You need to choose a gymnastic stick based on what type of load is planned. For beginners and for weight loss, the most suitable and lightweight option, without any additional features, is quite suitable. And for the more “advanced”, the ideal choice is a weighted stick or with an extender.

https://youtu.be/-tWwRAia3cs

Preventative techniques

If nothing bothers you, but you want to have correct posture and not suffer from various back diseases in the future, then exercises using a stick are just right, especially if you do them during morning exercises. Execution is not at all difficult:

Take a stick, stand straight and extend your arms forward. Their position is at shoulder level. Raise your right hand and lower your left at the same time. Rotate the projectile until your arms cross. Then return to IP. and repeat the technique, only in the other direction. Perform 10 times on each side.
Stand up straight and place your feet shoulder-width apart, then take a stick in your hands and, holding it in front of you, lower it down. After this, lift the product above your head and move it to the rear position. During this movement, the arms should not bend, they should be lowered completely. Raise your hands with the apparatus and return them to the position. Do everything slowly and repeat about 10 times.
The product is covered by two freely hanging hands located behind the back. The lower limbs are placed shoulder-width apart. Bend forward while simultaneously raising the stick as high as possible. Repeat 10 times.

The benefits of such gymnastics are significant. By performing simple exercises using a stick, you can get rid of many diseases, improve your posture, and also feel the joy of a full life.

Denial of responsibility

The information in the articles is for general information purposes only and should not be used for self-diagnosis of health problems or for therapeutic purposes. This article is not a substitute for medical advice from a doctor (neurologist, therapist). Please consult your doctor first to know the exact cause of your health problem.

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