Exercise allows 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.
Osteochondrosis is a common phenomenon among the population of developed countries.Today, this disease begins to appear at an older 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 the exercises for the lumbar spine, as well as for its cervical-facial area.To this day, osteochondrosis exercises remain one of the simplest and most favorable methods of therapy.
Why gymnastics is useful for osteochondrosis
Osteochondrosis is a damage to the cartilage tissue of the joint.With age, the feeding of the cartilage of the joints deteriorates.This, in connection with the lack of sufficient amount of necessary elements in the diet, leads to early dystrophy of cartilage, its mineralization, in general, destruction.Little atrophy of cartilage tissue already affects our well and is called osteochondrosis.The most dangerous osteochondrosis is localized in the spine.The spinal cord passes through the spine, which causes a nervous connection between the head and other parts of the human body.
The destruction of cartilage tissue affects the safety of the nerve roots that can be gripped - as a result, a person ceases to feel fingers, arms, legs, tests that give leg, sacrum and other parts of the body.Osteochondrosis can also be affected by other parts of the body - wherever the joints have, this disease can occur.In the elderly, it can be located in the shoulder, forearm, ankle joint, thigh.As a result, the mobility of the joint is very limited, the arm or leg does not move or move 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.Movement is one of the foundations for the treatment of cartilage problems.Along with the abundant intake of chondroitin and glucosamine in the body, a set of osteochondrosis exercises performs perfectly with its task.It must be remembered that each joint is a static structure, it itself will not go into motion.And her muscles move.And they also keep it in a stable state, muscles.The weak muscles are not able to maintain the joint in the optimal position.As a result, it "breaks" in front of the schedule.
Of particular importance is the strengthening of the muscles of the spine.LFK Gymnastics is important for a particular 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 other departments.This is important to do 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 elsewhere.
If the neck hurts, then gymnastics helps with osteochondrosis of the cervical spine.By the way, it helps not only with illness, but also before the onset of pain.Try and see for yourself: Periodically mixing even a healthy neck is not only useful but also pleasant.
Gymnastics for different parts of the spine
There are many different exercises in the exercise therapy for osteochondrosis of the spine to bring them all is just possible, so we will look at the simplest and most appropriate options.During acute pain, load is not necessarySIt will only make it worse.If the movement does not bring you acute pain, then you can handle it.
The key to success is to give the due period of time, do not rush, do everything regularly.Then treatment will help to escape from pain.
Spinal exercises are a charging that should be done in the first stages.
Neck
Let's start with the very top, the bridge connects the body and the head.This is the neck.Her health is the key to our well -being.
Cervical osteochondrosis can be associated.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 in the request of the disease, but also for prevention, even before it begins.Sitting is done: at home, in the hall, at work or even in transport.In the latter case, consider shaking while driving, the roads are not always even.
- Gently and slowly rotate 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 prevent your head from all 4 sides, overcoming the resistance of your hands.The task is to feel resistance and to overcome it, muscle tension.
- Turn your hands on the back of the neck from the back of the head to the shoulders in the muscles with circular motions.
Repeat each exercise 5-10 times at a slow pace.If pain occurs - stop the performance.
Breast
Some exercises for cervical and osteochondrosis of the breast 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 bottom is located near the blades.
- Do and spread your shoulders.Make this movement 10 times back and forth.
- Lift one shoulder first, lower it.Now lift the second shoulder.Lower.
- Lift one shoulder first, then the other.Lower your shoulders in the opposite order.
- Round shoulder movements - slowly make 10 rounds clockwise and against it.
- Straighten your knees and pelvis, turn the axis to the lower back in one direction and the other.
Gymnastics for osteochondrosis of the breast, as with any other, is done slowly.Any sharp careless movement can make the situation worse.
Back
Exercises for the lumbosacral spine should also be performed after the pain is eliminated.With the lower back everything is more complicated, you cannot exercise in the exercise to strengthen the lumbar spine.Unless you can occur in a chair, forming a natural deviation in the lower back and generally the right posture must be made.
Before doing 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 scales are more than your height (in cm) minus 100 and plus 10, you should probably consider weight loss.After all, each extra pound is an additional load on the spine.And a large stomach displaces the center of weight of the body: it pulls the lower back forward than it follows.
Often, osteochondrosis of the lower back in people who are not related to professional sports occurs precisely because of a voluminous abdomen.Exercise with lumbar osteochondrosis, at the same time you should take care of tightening the figure and returning the center of gravity to normal.
In order to fight the pain in the lower back, you will need to make the bottom of the back and the press.This is done at the original level at home, lying on the carpet.Then you can go to the gym.
The simplest exercises for osteochondrosis of the lumbar:
- We pull the press lying on the carpet - the arms are crossed on the chest, the legs stand on the floor.We gently lift your head off the floor, the lower back is pressed.We do 15 times.
- Lying on your back straighten your legs, keep your hands behind your head, or lower your body.From this position, raise your legs in succession.Repeat the movement with each leg 15 times.
- Turn on your stomach, stretch your hands forward.From this position, we lift the upper body without throwing your head back.If there is strength, we also raise our legs.Exercises are called "boat".You can swing back -back at the maintenance point.We strive to perform 10-15 reps.
Lower pain 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.
Strengthening the posterior muscles with osteochondrosis is important mainly for both the sacral department and all other areas of the back.
There are more serious exercises for the lumbosacral spine.They should be made after the above.This:
- Lifting the legs in the suspension (there is no load of the spine at all, one section),
- Lifting the body of a sloping bench for the press,
- Exercise in the simulator.
Even with osteochondrosis of the lumbar spine, the dressing of varying firmness often saves.Consult a doctor about this.
Remove the exacerbation
Exercises to strengthen the posterior muscles can only be performed after the soreness has gone.In the 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 pinching and prescribe the necessary treatment.
When the pain begins to leave and gradually disappears, this is the moment to start hours.And remember, do only what does not cause discomfort!
What can I do on the next?
The acute period passed, you have diligently done everything that is necessary to strengthen the posterior muscles with osteochondrosis.
Additional script second:
- You can give up gymnastics, return to the previous lifestyle, and feel all the charm again, for example, osteochondrosis of the lumbar region.To do this, you must live the way you lived before.
- Or you can embark on your health path - look at your diet, weight, do the same exercises with lower back pain and other departments.At least just for no more pain.
You can also find some other complexes to maintain your spine health.Exercise is the easiest method of treatment.The choice is yours.