Physical exercises allow us to strengthen the muscle corset and reduce the manifestation of the disease.As soon as you remove the pain syndrome and start training, the effect will not be long in coming.
Osteochondrosis is a frequent phenomenon among the population of developed countries.Today, this ailment begins to appear at an earlier age than, for example, 15 years ago.The disease can affect any joint, but most often the human spine suffers.One of the methods of treatment in this case is exercises for the lumbar spine, as well as its cervical-thoracic area.Exercises for osteochondrosis to this day remain one of the simplest and most safe methods of therapy.
Why gymnastics is useful for osteochondrosis
Osteochondrosis is a damage to the cartilage tissue of the joint.With age, the nutrition of the cartilage of the joint worsens.That, in conjunction with the absence of a sufficient amount of necessary elements in the diet, leads to early dystrophy of cartilage, its mineralization, in general - destruction.Small atrophy of cartilage tissue is already affecting our well -being and is called osteochondrosis.The most dangerous osteochondrosis is localized in the spine.The spinal cord passes through the spinal column, due to which a nervous connection is carried out between the head and other parts of the human body.
The destruction of cartilage tissue affects the safety of nerve roots that can clamp - as a result, a person ceases to feel fingers, arms, legs, experiences pains that give in a leg, sacrum and other parts of the body.Osteochondrosis can also be affected by other parts of the body - wherever there are joints, this disease can occur.In older people, he can be localized in the shoulder, forearm, ankle joint, thigh.As a result, the joint mobility is greatly limited, the arm or leg does not move or moves very poorly due to pain.
It is strange that it is painful to move with osteochondrosis, but it is the movement in these situations that they help out.Movement is one of the basics of treating problems with cartilage.Together with the abundant intake of chondroitin and glucosamine into the body, a set of exercises for osteochondrosis copes with its task perfectly.It should be remembered that any joint is a static structure, it itself will not come in motion.And her muscles move.And they hold it in a stable state, too, muscles.Weak muscles are not able to maintain the joint in the optimal position.As a result, he “breaks” ahead of schedule.
Of particular importance is the strengthening of the muscles of the spine.LFK gymnastics is relevant for a specific area of the spine, but with one correction.If the lower back hurts, not only exercises for the lumbar sacrum of the spine should be performed, but also for the rest of the departments.This is important to do in order to prevent osteochondrosis of the neck, for example.After all, if the lower back is injured, then the muscle tone in its area is insufficient.This suggests that the muscles are weak in other places.
If the neck hurts, then gymnastics helps out with osteochondrosis of the cervical spine.By the way, she helps out not only with illness, but also before the start of pain.Try and see for yourself: periodically kneading even a healthy neck is not only useful, but also pleasant.
Gymnastics for different parts of the spine
In the exercise therapy, there are a lot of various exercises for osteochondrosis of the spine, to bring them all is simply possible, so we will consider the simplest and most relevant options.During acute pain, the load is not necessary.It will only make it worse.If the movement does not bring you sharp pains, then you can work out.
The key to success is to give the due amount of time, do not rush, do everything regularly.Then treatment will help to escape from pain.
Exercises for the spine are a charging that must be done at the first stages.
Neck
Let's start with the very top, the bridge connecting the body and head.This is a neck.Her health is the key to our well -being.
Cervical osteochondrosis can be interconnected.For example, when the problem is at the level of the first cervical vertebra, the joint between it and the last breast suffer.In addition, osteochondrosis rarely affects only one joint.
Gymnastics for osteochondrosis of the cervical spine should ideally be used not only when stating the disease, but also for prevention, even before it begins.It is performed sitting: at home, in the hall, at work or even in transport.In the latter case, take into account the shaking while driving, the roads are not always even.
- Gently and slowly twist your head clockwise and against it.
- Help with your hands tilt your head to the right shoulder and left (exercise with stretching elements).
- Grab your head with your hands and try to advance your head in all 4 sides, overcoming your hands resistance.The task is to feel resistance and overcome it, straining the muscles.
- Mash your hands on the back of the neck from the back of the head to the shoulders in the muscles in circular motions.
Repeat each exercise 5-10 times at a slow pace.If pain occurs - stop execution.
Breast
Some exercises for cervical and breast osteochondrosis are similar.Let's start:
- Sitting exactly raise your shoulders, lower them back.This movement strengthen the trapezoidal muscle - its top forms the back of the lower neck, and the bottom is located near the blades.
- Make and spread your shoulders.Make this movement 10 times ahead and back.
- Raise first one shoulder, lower it.Now raise the second shoulder.Lower.
- Raise first one shoulder, then the second.Lower your shoulders in the reverse order.
- Circular movements with your shoulders - slowly make 10 circles clockwise and against it.
- Fix your knees and pelvis, turn around the axis of the lower back in one direction and the other.
Gymnastics for breast osteochondrosis, as with any other, is done slowly.Any sharp careless movement can aggravate the situation.
Small of the back
Exercises for the lumbosacral spine should also be done after removing the pain.With the lower back, everything is more complicated, you can’t do exercises in the exercise to strengthen the lumbar spine.Unless you can arise on a chair by forming a natural deflection in the lower back, and in general, the correct posture should be worked out.
Before doing exercises to strengthen the lower back muscles and other exercises for the back with osteochondrosis, stand on the scales and look in the mirror.If on the scales the figure is greater than your height (in cm) minus 100 and plus 10, most likely you should think about weight loss.After all, every extra kilogram is an additional load on the spine.And a large stomach shifts the center of gravity of the body: it pulls the lower back forward more than it follows.
Often osteochondrosis of the lower back in people who are not related to professional sports, occurs precisely due to a voluminous abdomen.Performing exercises with lumbar osteochondrosis, at the same time you should take care of tightening the figure and returning the center of gravity to normal.
To combat lower back pain, you will need to work out the bottom of the back and the press.This is done at the initial level at home, lying on the rug.Then you can already go to the fitness room.
The simplest exercises for osteochondrosis of the lumbar:
- We download the press, lying on the rug - the hands are crossed on the chest, the feet stand on the floor.We slightly raise your head from the floor, the lower back is pressed.We do 15 times.
- Lying on the back straighten your legs, hold your hands behind your head or lower it along the body.From this position, alternately lift the legs.Repeat the movement with each foot 15 times.
- Turn over on the stomach, stretch your arms forward.From this position we raise the upper part of the body without throwing your head back.If there is strength, we also raise our legs.Exercises are called "boat".You can swing back and forth at the support point.We strive to fulfill 10-15 repetitions.
Exercises for lower back pain allow us to strengthen the muscle corset and reduce the manifestation of the disease.As soon as you remove the pain syndrome and start training, the effect will not be long in coming.
Strengthening the back muscles with osteochondrosis is primarily important for both the sacral department and for all other sections of the back.
There are more serious exercises for the lumbosacral spine.They should be done after those indicated above.This:
- Raising the legs in the hang (there is no load on the spine at all, one stretch),
- Raising the body on an inclined bench for the press,
- Exercise in the simulator.
Even with osteochondrosis of the lumbar spine, the bandage of varying degrees of rigidity often saves.Consult a doctor about this.
Remove the exacerbation
Exercises for strengthening the back muscles can only be done after soreness has gone.In case of pain in the back, giving in the leg or other part of the body, you should contact a neurologist.The doctor will determine the localization of pinching and prescribe the necessary treatment.
When the pain begins to leave and gradually subsides, this is the very moment to start classes. And remember, do only what does not cause discomfort!
What to do next?
The acute period passed, you diligently did everything that is necessary to strengthen the back muscles with osteochondrosis.
Further script two:
- You can quit gymnastics, return to the previous lifestyle and again feel all the charm, for example, osteochondrosis of the lumbar region.To do this, you need to live the way you lived before.
- Or you can embark on the way of health - look at your diet, weight, do the same exercises with lower back pain and other departments.At least just to have no more pain.
You can also find some other complexes to maintain the health of the spine.Exercises are the easiest treatment method.The choice is yours.