Physical exercises allow us to strengthen muscle corset and reduce the manifestation of the disease.As soon as the pain syndrome eliminates and begins to train, the effect will not be long to arrive.
Osteochondrosis is a frequent phenomenon among the population of developed countries.Today, this ailment begins to appear at an earlier age that, for example, 15 years ago.The disease can affect any joint, but the greatest frequency the human column suffers.One of the treatment methods in this case are the exercises for the lumbar column, as well as its cervical-toric area.Osteochondrosis exercises to this day remain one of the simplest and safest therapy methods.
Why gymnastics is useful for osteochondrosis
Osteochondrosis is damage to the tissue of the joint cartilage.With age, the cartilage nutrition worsens.That, together with the absence of a sufficient amount of necessary elements in the diet, leads to the early dystrophy of the cartilage, its mineralization, in general, destruction.The little atrophy of the cartilage tissue is already affecting our well and is called osteochondrosis.The most dangerous osteochondrosis is located in the spine.The spinal cord passes through the spinal column, due to which a nervous connection between the head and other parts of the human body is carried out.
The destruction of the cartilage tissue affects the safety of the nerve roots they can hold;As a result, a person stops feeling fingers, arms, legs, experiences pain that give a leg, sacrum and other parts of the body.Osteochondrosis can also be affected by other parts of the body, where there are joints, this disease can occur.In the elderly, it can be located on the shoulder, the forearm, the ankle joint, the thigh.As a result, joint mobility is very limited, the arm or leg does not move or move very badly due to pain.
It is strange that it is painful to move with osteochondrosis, but it is the movement in these situations that help.Movement is one of the basic concepts of treatment with cartilage.Together with the abundant intake of chondroitin and glucosamine in the body, a set of exercises for osteochondrosis faces its task perfectly.It should be remembered that any joint is a static structure, in itself it will not enter into motion.And their muscles move.And they also support it in a stable state.Weak muscles cannot maintain the joint in the optimal position.As a result, he "breaks" before planned.
Of particular importance is the strengthening of the muscles of the spine.LFK Gymnastics is relevant to a specific area of the spine, but with a correction.If the lower back hurts, not only exercises for the lumbar sacrum of the spine must be performed, but also for the rest of the departments.This is important to prevent neck osteochondrosis, 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 with the osteochondrosis of the cervical column.By the way, she helps not only with a disease, but also before the beginning of pain.Try to see it yourself: kneading periodically, even a healthy neck is not only useful, but also pleasant.
Gymnastics for different parts of the spine
In exercise therapy, there are many diverse exercises for the osteochondrosis of the spine, it is simply possible to bring them all, so we will consider the simplest and most relevant options.During acute pain, the load is not necessary.It will only get worse.If the movement does not bring you acute pain, then you can exercise.
The key to success is to give due time, not hurry, do everything regularly.Then the treatment will help escape pain.
Column exercises are a load that must be made in the early stages.
Neck
Let's start with the upper part, the bridge that connects the body and head.This is a neck.Your health is the key to our good.
Cervical osteochondrosis can be interconnected.For example, when the problem is at the level of the first cervical vertebra, the articulation between him and the last sinus suffer.In addition, osteochondrosis rarely affects only one joint.
Gymnastics for the osteochondrosis of the cervical column should be used ideally not only when declaring the disease, but also for prevention, even before it begins.It is done sitting: at home, in the hall, at work or even in transport.In the last case, take into account the tremor while driving, the roads are not always uniform.
- He turns his head softly and slowly in the direction of the clock needles and against her.
- Help with your hands tilt your head towards the right shoulder and left (exercise with stretching elements).
- Grab his head with his hands and try to move his head on the 4 sides, overcoming the resistance of the hands.The task is to feel resistance and overcome it, forcing the muscles.
- Bring your hands on the back of the neck from the back of the head to the shoulders in the muscles with circular movements.
Repeat every exercise 5-10 times at a slow pace.If the pain occurs, stop the execution.
Mother
Some exercises for cervical and breast osteochondrosis are similar.Let's start:
- Sitting, raise your shoulders exactly, gather them back.This movement strengthens the trapezoidal muscle: its upper part forms the back of the bottom of the neck and the bottom is located near the blades.
- Make and extend your shoulders.Make this movement 10 times ahead and back.
- Get up the first shoulder, let him down.Now he raises the second shoulder.Lower.
- Raise the first on the shoulder, then the second.Lower the shoulders in the reverse order.
- Circular movements with the shoulders: slowly make 10 circles in the direction of the clock needles and against it.
- Fix the 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 acute careless movement can aggravate the situation.
Lumbar region
Exercises for lumbosacra column should also be done after eliminating pain.With the back lower, everything is more complicated, you cannot exercise in the exercise to strengthen the lumbar column.Unless you can arise in a chair forming a natural deviation in the lower back, and in general, the correct posture must be resolved.
Before exercising to strengthen the muscles of the lower back and other back exercises with osteochondrosis, stand on the balance and look in the mirror.If in the balance, the figure is greater than its height (in cm) minus 100 and more 10, it is most likely to think about weight loss.After all, every additional kilogram is an additional load in the spine.And a large stomach changes the center of gravity of the body: pulls the back downwards after what follows.
Often, the low back osteochondrosis in people who are not related to professional sports occurs precisely due to a bulky abdomen.Performing exercises with lumbar osteochondrosis, at the same time you must take care of tightening the figure and return the center of gravity to normal.
To combat low back pain, you must solve the lower part of the back and the press.This is done at the initial level at home, lying on the carpet.Then you can go to the fitness room.
The simplest exercises for lumbar osteochondrosis:
- We download the press, lying on the carpet: the hands cross in the chest, the feet stop on the floor.We slightly lift the head of the floor, the lower back is pressured.We do 15 times.
- Lying on your back straightening your legs, hold your hands behind your head or get them along the body.From this position, lift the legs alternately.Repeat the movement with each foot 15 times.
- Turn over the stomach, stretch your arms forward.From this position we raise the upper body without throwing the head back.If there is strength, we also raise our legs.The exercises are called "Barco".You can swing from one place to another at the support point.We strive to meet 10-15 repetitions.
Lumbar pain exercises allow us to strengthen muscle corset and reduce the manifestation of the disease.As soon as the pain syndrome eliminates and begins to train, the effect will not be long to arrive.
Strengthening the muscles of the back with osteochondrosis is mainly important for both the Sacred Department and for all other sections of the back.
There are more serious exercises for the lumbosacra column.They must be done after those indicated above.This:
- Raising your legs in hanging (there is no load in the spine at all, a stretch),
- Raise the body in an inclined bank for the press,
- Exercise in the simulator.
Even with the osteochondrosis of the lumbar column, the bandage of various degrees of rigidity often saves.See a doctor about this.
Eliminate exacerbation
Exercises to strengthen back muscles can only be done after pain is gone.In case of back pain, giving the leg or other part of the body, you must communicate with a neurologist.The doctor will determine the location of the pinch and prescribe the necessary treatment.
When the pain begins to leave and gradually decreases, this is the time to start classes.And remember, just what does not cause discomfort!
What to do next?
The acute period passed, diligently did everything necessary to strengthen the muscles of the back with osteochondrosis.
More script two:
- You can leave gymnastics, return to the previous lifestyle and feel all the charm again, for example, the osteochondrosis of the lumbar region.To do this, you must live in the way you lived before.
- Or you can embark on the health path: look at your diet, weight, do the same exercises with low back pain and other departments.At least just to have more pain.
You can also find some other complexes to maintain the health of the spine.The exercises are the easiest treatment method.The choice is yours.