Today we are going to talk about swimming. Swimming is recommended as a remedy for osteochondrosis, various curvature of the spine, posture defects and many, many other problems with the spine.

If you have been to a doctor, then, I am sure, in addition to physiotherapy exercises, swimming was recommended to you.

The healing property of swimming is based on the law of Archimedes: any body immersed in a liquid loses as much in its weight as the liquid displaced by it weighs. A medium-sized man, weighing about 70 kg, weighs only about 3 kg in water. Those. in the water you find yourself almost in a state of weightlessness.

So let’s see why swimming is so good for the spine and other body systems.

Positive moments of swimming
1. The spine is unloaded, the intervertebral discs are straightened.

So, a person weighs practically nothing in water, i.e. is almost in a state of weightlessness. That is why all the loads that compress the vertebrae and intervertebral discs are completely removed.

If you are in the water (do not even swim, but just lie), then the spine is completely unloaded, the intervertebral discs straighten and rest (for 40-45 minutes of being in the water, growth even increases due to the straightening of the discs).

2. Joints act with high amplitude.

Due to the fact that there is no compressive load in any type of swimming, all joints (including the joints of the spine) act with high amplitude in a variety of planes. Not only do you fully utilize your natural abilities, but you can expand them by increasing the range of motion.

And if the mobility of the joints has decreased, then in the water you can restore the ease and range of motion much easier than on land.

3. Excellent muscle training.

Swimming is great for exercising your muscles. Moreover, with different methods of swimming, different muscle groups work.

In addition, when moving in the water, we constantly have to maintain balance, for which the deep, internal muscles of the back and the press are included in the work, which are also necessary to support the spine.

4. Excursion of the lungs increases.

With age, the vital capacity of a person’s lungs decreases. This is due to a decrease in the range of motion of the joints of the ribs and the thoracic spine.

In the elderly, chest excursion cells (the distance by which the lower border of the lungs shifts during respiratory movements) is only 1-2 cm or even completely disappears.

When swimming, it is necessary to master the technique of proper breathing: a deep breath and a quick exhalation. Greater depth and frequency of respiratory movements will not only improve lung ventilation, but also increase the range of motion of the thoracic spine and costal joints.

Swimming allows even in old age to use the joints of the ribs and the spine for their intended purpose, to restore and maintain the necessary vital capacity of the lungs.

5. Tranquility and relaxation.

And last but not least, the positive emotional impact of swimming.

Regardless of where you swim in the pool or in the lake, swimming calms and relieves muscle and psycho-emotional tension.

Here are some nice and useful things you can get by regularly or periodically visiting the pool or swimming in open water.

And there are many styles that you can swim with. Choose the swimming technique that suits you.

What style to swim with various problems of the spine
With stoop, hyperkyphosis (increased thoracic bend), swim on your stomach, as this will cause the spine to be extended back and, accordingly, this type of posture will be corrected.
For the same reasons, when flattening the thoracic curve of the spine, on the contrary, it is better not to use swimming styles on the stomach. In this case, swim more on your back.
For those who have not had physical activity for a long time, as well as for the elderly, it is better to swim breaststroke on the back or crawl (on the stomach or on the back) without extending the arms.
When swimming on your back, the spine is unloaded as much as possible, so if you have significant problems with your spine, it is better to lie and swim on your back.
If I can’t swim
What to do if you do not know how to swim, but you really want to feel the positive effects of swimming.

First of all, let’s understand what “I can’t swim” means. Usually, this phrase means “I can’t move (properly move) on water” or “I’m afraid of water, so I don’t even try to learn to swim.”

If your case is the first, great! Because even just lying in the water is already very useful for the health of the spine. Advice for you: move as best you can, or just lie on your back and on your stomach, in any case, all the positive properties of “hydroweightlessness” will affect you.

If you are afraid of water, the most important thing is to get rid of this fear. The human body, immersed in water, has increased buoyancy, i.e. it is lighter than water. We will only lose our buoyancy if we enter the dump water after eating and expel all the air from our lungs.

In order to stop being afraid, spend your experience with buoyancy: go into shallow water, take a deep breath, lie down on the water and lie down for at least 10-15 seconds. You will definitely rise to the surface. And then exhale all the air from their lungs and feel how you begin to slowly sink under the water (as far as you have the courage))).
Once you’re comfortable with the water, try moving your arms and legs a little as you push off the water. And then start learning swimming styles.
Swim to your health!
Swimming is really very useful for both healthy and sick people. Water procedures harden the body and improve its physical capabilities.

Swimming helps not only with various diseases of the spine, but also with other diseases of the musculoskeletal system, as well as with diseases of the nervous system and respiratory organs.

I have listed all the positive points for you, so now it’s up to you! And, remember that even swimming badly or just lying in the water is very good for the spine!