Physical exercises allow us to strengthen our muscle crust and reduce the manifestation of the disease.Once you remove the pain syndrome and start training, the effect will not be long on arrival.
Osteochondrosis is a common phenomenon among the population of developed countries.Today, this disease begins to appear at an early age than, for example, 15 years ago.The disease can affect any joints, but most often human ridge suffers.One of the methods of treatment in this case is the exercises for the lumbar spine as well as its cervical-toracic area.Exercises for osteochondrosis to date remain one of the simplest and safest methods of therapy.
Why is gymnastics useful for osteochondrosis
Osteochondrosis is an injury to the joint cartilage tissue.With age, the meal of the union cartilage worsens.That, in connection with the lack of a sufficient amount of elements needed in the diet, leads to early cartilage dystrophy, its mineralization, in general - destruction.The small atrophy of cartilage tissue is already affecting our well -being 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 nerve bond is performed between the head and other parts of the human body.
Destruction of cartilage tissue affects the safety of nerve roots that can be caught - as a result, a person ceases to feel fingers, arms, feet, experiences pain that gives in the legs, 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 the elderly, it can be located on the shoulder, forearm, ankle joints, thighs.As a result, the joint mobility is very limited, the arm or foot does not move or move very poorly due to pain.
It is strange that it is painful to move with osteochondrosis, but it is moving in these situations that help.Movement is one of the basics of treating cart problems.Along with the abundant taking of chondroitin and glucosamine in the body, a set of exercises for osteochondrosis faces its task perfectly.It should be remembered that every union is a static structure, it itself will not come in motion.And her muscles move.And they keep it in a stable state, too, muscles.Weak muscles are unable to maintain the joint in the optimal position.As a result, he "breaks" before the deadline.
Of particular importance is the strengthening of the spine muscles.LFK gymnastics is important for a specific spine area, but with a correction.If the lower back hurts, not only exercises for the lumbar sacrum of the spine, but also for the rest of the departments should be performed.This is important to do in order 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 osteochondrosis of the cervical back.By the way, it helps not only with disease but also before the onset of pain.Try and see yourself: Periodic chewing even a healthy neck is not only useful but also pleasant.
Gymnastics for different parts of the spine
In exercise therapy, there are many different exercises for spinal osteochondrosis, to bring them all are simply possible, so we will consider the simplest and most important options.During acute pain, load is not necessary.It will exacerbate it alone.If movement does not bring you sharp pain, then you can work.
The success of success is to give the right time, do not rush, do everything regularly.Then treatment will help to get rid of pain.
Spinal Exercises are a charging to be done in the early stages.
Neck
Let's start with the top, the bridge that connects the body and head.This is a neck.Its health is the key to our well -being.
Cervical osteochondrosis can be interconnected.For example, when the problem is at the first vertebra of the cervix, the union between it and the last chest suffers.In addition, osteochondrosis rarely affects only one coupling.
Gymnastics for osteochondrosis of the cervical spine should be used ideally not only when declaring the disease but also for prevention, even before it begins.Sitting: at home, in the hall, at work or even in transport.In the latter case, consider the swinging while driving, the roads are not always equal.
- Gently and slowly turn your head toward the clock and against it.
- Help with your hands glue your head to the right shoulder and left (exercise with stretching elements).
- Wrap your head with your hands and try to advance your head on all 4 sides, overcoming the resistance of your hands.The task is to feel resistance and overcome it, straining the muscles.
- I grab my hands on the back of the neck from the back of the head to the shoulders in the circular motion muscles.
Repeat each exercise 5-10 times at a slow pace.If the pain occurs - stop execution.
his chest
Some exercises for cervical and breast osteochondrosis are similar.Let's start:
- Sit exactly raise your shoulders, lower it again.This movement strengthens the trapezoidal muscle - its tip forms the back of the lower neck, and the bottom is near the blades.
- Do and spread your shoulders.Make this movement 10 times in front and back.
- Raise the first one shoulder, lower it.Now raise the second shoulder.Lower.
- Raise a shoulder first, then the second.Lower the shoulders in the opposite order.
- Circular movements with your shoulders - slowly make 10 circles in the direction of clock scorpions and against it.
- Fasten 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 slowly.Anydo sharp careless movement can aggravate the situation.
Spine
Exercises for the lumbosacral spine should also be done after removing the pain.With the bottom of the back, everything is more complicated, you cannot do exercise exercises to strengthen the lumbar spine.If you cannot be born in a chair forming a natural deviation at the bottom of the back, and in general, the correct stay must be processed.
Before doing exercises to strengthen the lower back muscles and other spine exercises with osteochondrosis, stand in the scales and look in the mirror.If in the scales the figure is greater than your height (in cm) minus 100 and plus 10, you will most likely think about losing weight.After all, every extra pound is an extra load on the back.And a large stomach shifts the center of the body's gravity: pulls the lower back forward more than follows.
Often osteochondrosis of the lower back in people unrelated to professional sports occurs precisely because of a voluminous belly.Performing exercises with lumbar osteochondrosis, at the same time you need to take care of tightening the picture and returning the center of gravity to normal.
To fight back pain, you will need to work at the bottom of your back and press.This is done at the starting level at home, lying on the carpet.Then you can already go to the fitness room.
The simplest exercises for Lumbari's osteochondrosis:
- We discharge the press, lying on the carpet - the hands are crossed on the chest, the legs stand on the floor.We raise the head from the floor slightly, the lower part of the back is pressed.We do 15 times.
- Lying on your back, hold your feet, hold your hands behind your head or sit along the body.From this position, alternately raise your feet.Repeat the movement with each leg 15 times.
- Return to 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 feet.Exercises are called "ships".You can swing back and forth to the point of support.We try to meet 10-15 repetitions.
Back pain exercises allow us to strengthen our muscle crust and reduce the manifestation of the disease.Once you remove the pain syndrome and start training, the effect will not be long on arrival.
Strengthening the back muscles with osteochondrosis is largely important for both the sacral department and all other sections of the back.
There are more serious exercises for the lumbosacral spine.They must be done after the ones shown above.This:
- Lifting the legs in hanging (there is no load on the back at all, a stretch),
- Raising the body on a prone bench,
- Exercise at the simulator.
Even with the middle back osteochondrosis, bandage of varying degrees of rigidity often saves.Consult a doctor about this.
Remove the irritation
Strengthening posterior muscle exercises can only be done after the pain has gone.In case of pain in the back, giving up or other part of the body, you should contact a neurologist.The doctor will determine the localization of the pinch and prescribe the necessary treatment.
When the pain begins to leave and gradually reduce, this is the time to start the classes.And remember, do just what does not cause discomfort!
What else to do?
The acute period passed, you diligently did everything that is needed to strengthen the back muscles with osteochondrosis.
Further Scenario Two:
- You can leave gymnastics, return to the style of previous life, and again feel all charm, for example, osteochondrosis of the lumbar region.To do this, you have to live as you lived before.
- Or you can start the way of health - look at your diet, weight, do the same back pain exercises 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 method of treatment.The choice is yours.