Physical exercises enable us to strengthen the sore muscles and reduce the manifestation of the disease.As soon as you remove pain syndrome and start training, the effect will not come long.
Osteochondrosis is a common phenomenon among the population of the industrialized countries.Today this disease appears at an earlier age than, for example, 15 years ago.The disease can affect any joint, but mostly the human spine suffers.One of the treatment methods in this case are exercises for the lumbar spine and its cervix area.Exercises for osteochondrosis to this day remain one of the simplest and safest therapy methods.
Why gymnastics is useful for osteochondrosis
Osteochondrosis is damage to the cartilage tissue of the joint.The diet of the cartilage of the joint worsens with age.In connection with the lack of a sufficient amount of necessary elements in diet, this leads to early cartilage dystrophy, its mineralization in general.The small atrophy of the cartilage tissue already affects our borehole and is called osteochondrosis.The most dangerous osteochondrosis is located in the spine.The spinal cord runs through the spine, causing a nervous connection 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 stops feeling fingers, arms, legs, experience of pain that give in leg, sacrum and other parts of the body.Osteochondrosis can also be influenced by other parts of the body - wherever there are joints, this disease can occur.In older people, he can be located in 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 does not 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 you.Movement is one of the basics in the treatment of problems with cartilage.Together with the abundant intake of chondroitin and glucosamine in the body, a number of exercises for osteochondrosis are perfect with its task.It should be remembered that every joint is a static structure, it does not get in motion.And their muscles move.And they also keep it in a stable state, muscles.Weak muscles are unable to maintain the joint in an optimal position.As a result, he “breaks” before the schedule.
The strengthening of the muscles of the spine is of particular importance.The LFK gymnastics is relevant for a certain area of the spine, but with a correction.If the lower back hurts, not only exercises for the lumbar sacrum of the spine should be carried out, but also for the rest of the departments.This is important to prevent the neck of the neck, for example.If the lower back is injured, the muscle tone is not sufficient in its area.This indicates that the muscles are weak in other places.
When the neck hurts, gymnastics helps with osteochondrosis of the cervical spine.Incidentally, she not only helps with illness, but also before the pain begins.Try to convince yourself: at regular intervals it is not only useful, also pleasant to knead a healthy neck.
Gymnastics for different parts of the spine
In training therapy, there are many different exercises for osteochondrosis of the spine to bring them all so that we look at the simplest and most relevant options.The load is not required for acute pain.It will only make it worse.If the movement does not bring you a sharp pain, you can train.
The key to success is to give the duly time, not to rush, do everything regularly.Then the treatment helps to escape pain.
Exercises for the spine are a load that must be carried out in the first phases.
neck
Let's start with the top, the bridge that connects the body and head.This is a neck.Your health is the key to our fountain.
A cervical osteochondrosis can be connected.For example, if the problem is on the level of the first cervical vertebra, the joint suffers between her and the last chest.In addition, osteochondrosis rarely only affects only one joint.
The gymnastics for the osteochondrosis of the cervical spine should ideally be used not only when specifying the disease, but also for prevention, even before it begins.It is sitting: at home, in the hall, at work or even in transport.In the latter case, take into account the shaking while driving, the streets are not always even.
- Turn your head carefully and slowly clockwise and against it.
- Help your head to the right shoulder and left (train with stretching elements).
- Grab your head with your hands and try to push your head ahead in all 4 sides and overcome your hands resistance.The task is to feel resistance and overcome it and strive for the muscles.
- Mix your hands on the neck from the back of the head to your shoulders in the muscles in circular movements.
Repeat each exercise at a slow pace 5-10 times.When pain occurs - stop the execution.
Breast
Some exercises for cervical and chest osteochondrosis are similar.Let's start:
- Sit exactly, raise your shoulders and lower them back.This movement strengthens the trapezoidal muscle - its tips form the back of the lower neck and the floor is near the blades.
- Make and distribute your shoulders.Make this movement back and forth 10 times.
- Show the first shoulder, lower it.Now lift the second shoulder.Lower.
- First increase a shoulder, then the second.Disconnect your shoulders in reverse order.
- Circle movements with your shoulders - slowly make 10 circles clockwise and against it.
- Fix your knees and pelvis and turn the axis of the lower back into one and the other direction.
As with any other, the gymnastics for breast osteochondrosis is slowly carried out.Any sharp negligent movement can make the situation worse.
Cross
Exercises for the lumbosacral spine should also be carried out after the pain has been removed.Everything is more complicated with the lower back, you cannot do any exercises in the exercise to strengthen the lumbar spine.Unless you can appear on a chair by forming a natural distraction in the lower back, and in general the correct attitude should be worked out.
Before you do exercises to strengthen the muscles of the lower back and other exercises for the back with osteochondrosis, stand on the scales and look in the mirror.If the figure on the scales is larger than its height (in cm) minus 100 and plus 10, you should most likely think about weight loss.After all, every additional kilogram is an additional charge of the spine.And a large stomach shifts the focus of the body: it pulls more forward to the front than follows.
The osteochondrosis of the lower back often occurs in people who are not related to professional sports because of a voluminous abdomen.Performing exercises with lumbar osteochondrosis should at the same time include the attraction of the figure and the return of the center of gravity to the normal value.
To combat the pain in the lower back, you have to work out the bottom of the back and the press.This happens on the carpet on the initial level at home.Then you can already go to the fitness room.
The simplest exercises for osteochondrosis of the lumbar spine:
- We download the press and lie on the carpet - the hands are crossed on the chest, our feet are on the floor.We lift your head slightly from the floor, the lower back is pressed.We do 15 times.
- If you lie on the back, you can be your legs, hold your hands behind your head or lower them along the body.Alternate the legs out of this position.Repeat the movement with every foot 15 times.
- Turn on the stomach and stretch your arms forward.From this position we lift the upper part of the body without throwing your head back.If there is strength, we also increase our legs.Exercises are referred to as "boat".You can swing back and forth at the base.We strive to meet 10-15 repetitions.
Exercises for pain in the lower back enable us to strengthen the sore muscles and reduce the manifestation of the disease.As soon as you remove pain syndrome and start training, the effect will not come long.
Strengthening the back muscles with osteochondrosis is primarily important for both the sacred department and for all other sections of the back.
There are more serious exercises for the lumbosacral spine.They should be carried out according to the above.The:
- Lift the legs in the slope (no load on the spine at all, a route), a route).
- Increase the body on a inclined bench for the press,
- Exercise in the simulator.
Even with osteochondrosis of the lumbar spine, the association often saves different rigidity.Consult a doctor about it.
Remove the exacerbation
Exercises to strengthen the back muscles can only be carried out after the request of pain.In the event of pain in the back that indicate in the leg or in another part of the body, you should contact a neurologist.The doctor determines the localization of the clamping and prescribes the necessary treatment.
When the pain begins to go and gradually subsides, this is the moment to start classes.And remember, just do what is not uncomfortable!
What to do next?
The acute time passed, they diligently done everything that is necessary to strengthen the back muscles with osteochondrosis.
Another script two:
- You can cancel the gymnastics, return to the previous lifestyle and feel the whole charm again, for example osteochondrosis of the lumbar region.To do this, you have to live as you lived before.
- Or you can start your way - look at your diet, your weight, do the same exercises with pain in the lower back and other departments.At least just so as not to have any pain.
You can also find some other complexes to maintain the health of the spine.Exercises are the simplest treatment method.The choice is yours.