Exercise allows us to strengthen muscle corset and reduce the manifestation of the disease.Once you remove pain syndrome and start training, the effect will not take long to arrive.
Osteochondrosis is a frequent phenomenon among the population of developed countries.Today, this disease begins to appear at an earlier age than, for example, 15 years ago.The disease may affect any articulation, but most of the time the human spine suffers.One of the treatment methods in this case is the lumbar spine exercises, as well as its cervical-root area.Osteochondrosis exercises to this day remain one of the simplest and safest therapy methods.
Why gymnastics is useful for osteochondrosis
Osteochondrosis is a damage to the tissue of the articulation cartilage.With age, the nutrition of the articulation cartilage worsens.Which, together 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 fabric is already affecting our well and is called osteochondrosis.The most dangerous osteochondrosis is located in the spine.The spinal cord passes through the spine of the spine, due to which a nerve connection is made between the head and other parts of the human body.
The destruction of the cartilage tissue affects the safety of the nerve roots that can arrest - as a result, a person no longer feels fingers, arms, legs, experiences pains that give a leg, sacred 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, it can be located on the shoulder, forearm, ankle joint, thigh.As a result, joint mobility is quite limited, the arm or leg does not move or move too badly 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.Movement is one of the basic principles of treating cartilage problems.Together with the abundant intake of chondroitin and glucosamine in the body, a set of exercises for osteochondrosis handles perfectly with its task.It should be remembered that any articulation is a static structure, it itself will not go into motion.And your muscles move.And they also keep it in a stable state, muscles.Weak muscles are not able to keep the joint in the ideal position.As a result, he "breaks" ahead of expected.
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 lumbar region hurts, not only the exercises for the back of the spine should be performed, but also for the rest of the departments.This is important to avoid neck osteochondrosis, for example.After all, if the lower back is wounded, muscle tone in its area will be insufficient.This suggests that the muscles are weak elsewhere.
If the neck hurts, gymnastics helps in cervical spine osteochondrosis.By the way, it helps not only with diseases, but also before the beginning of pain.Try to see for yourself: Masting 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 exercises for spine osteochondrosis, to bring them all simply possible, so we will consider the simplest and relevant options.During acute pain, the load is not required.This will only get worse.If the movement does not bring you acute pain, you can work out.
The key to success is to dedicate time due, not hurry, do everything regularly.Then the treatment will help escape the pain.
Back exercises are a load that should be done in the early stages.
Neck
Let's start with the top, the bridge connecting the body and head.This is a neck.Your health is the key to our well.
Cervical osteochondrosis can be interconnected.For example, when the problem is at the level of the first cervical vertebra, the articulation between it and the last breast suffers.In addition, osteochondrosis rarely affects only a joint.
Gymnastics for cervical spine osteochondrosis should be ideally used not only by declaring the disease but also for prevention even before it begins.It is held sitting: at home, in the salon, at work or even in transportation.In the latter case, take into account the tremor while driving, the roads are not always uniform.
- Gide gently and slowly in clockwise and against it.
- Help with your hands, lean your head to the right and left shoulder (exercise with stretching elements).
- Take your head with your hands and try to advance your head on the 4 sides, surpassing the resistance of your hands.The task is to feel resistance and overcome it, stretching the muscles.
- Knead 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 to 10 times at a slow pace.If pain occurs - stop execution.
Breasts
Some exercises for cervical and mammary osteochondrosis are similar.Let's start:
- Sitting exactly, lift your shoulders, lower them back.This movement strengthens the trapezoidal muscle - its upper part forms the back of the lower neck and the background is located near the blades.
- Do and spread your shoulders.Make this movement 10 times ahead and back.
- Raise the first shoulder, lower -o.Now raise the second shoulder.Lower.
- Raise the first shoulder, then the second.Lower your shoulders in the reverse order.
- Circular movements with shoulders - slowly make 10 circles clockwise and against it.
- Fix the knees and pelvis, turn the axis of the lower back in one direction and the other.
The gymnastics for mammary osteochondrosis, as in any other, is done slowly.Any acute careless movement can aggravate the situation.
Back
Lombossacra spine exercises should also be done after pain removal.With the lumbar region, everything is more complicated, you cannot do exercise to strengthen the lumbar spine.Unless you can arise in a chair forming a natural deflection in the lower back and, in general, the correct posture must be elaborated.
Before doing exercises to strengthen the lumbar muscles and other back -on -conndrosis exercises, stay on the scale and look in the mirror.If on the scale, the figure is greater than its height (in cm) less 100 and 10 more, you should probably think about weight loss.After all, every extra kilogram is an additional load in the column.And a large stomach changes the center of gravity of the body: pulls the bottom of the lower back to the front than follows.
Often, lumbar osteochondrosis in people who are not related to professional sports occurs precisely due to a bulky abdomen.Performing exercise with lumbar osteochondrosis, at the same time, you should take care of the figure and return the center of gravity to normal.
To combat lower back pain, you will need to solve the back of the back and 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:
- Download the press, lying on the rug - The hands are crossed in the chest, the feet are on the floor.We lightly raise the 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 -A along the body.From this position, lift your legs alternately.Repeat the movement with each foot 15 times.
- Turn the stomach, stretch your arms forward.From this position, we raise the upper body without throwing our heads back.If there is strength, we also raise our legs.The exercises are called "boat".You can swing back and forth at the support point.We strive to fulfill 10-15 repetitions.
Lumbar pain exercises allow us to strengthen muscle corset and reduce the manifestation of the disease.Once you remove pain syndrome and start training, the effect will not take long to arrive.
The strengthening of the back muscles with osteochondrosis is mainly important for the sacral department and for all other sections of the back.
There are more serious exercises for the lumbosacra spine.They should be made after the above.That:
- Lifting the legs in the jar (there is no load in the spine, a stretch),
- Lifting the body on a bench to the press,
- Exercise in the simulator.
Even with lumbar spine osteochondrosis, the curative of varying degrees of stiffness usually saves.Consult a doctor about this.
Remove exacerbation
Exercises to strengthen the back muscles can only be done after the pain is gone.In case of back pain, giving in the leg or other part of the body, you should contact a neurologist.The doctor will determine the location of the pinch and prescribe the necessary treatment.
When the pain begins to leave and gradually disappears, this is the exact time to start classes.And remember, do only what does not cause discomfort!
What to do next?
The acute period has passed, you diligently did everything that is needed to strengthen the back muscles with osteochondrosis.
Additional script two:
- You can leave the gymnastics, return to the previous lifestyle and again feel all the charm, for example, osteochondrosis of the lower back.To do this, you need to live the way you lived before.
- Or you can board the health path - Observe your diet, weight, do the same exercises with lower back pain and other departments.At least just to no longer have 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.