Physical exercise allows us to strengthen muscle corset and reduce the manifestation of disease.Once you remove the pain syndrome and start training, the effect will not come for a long time.
Osteochondrosis is a frequent phenomenon among developed countries.Today, the disease began to appear at an earlier age than, for example, 15 years ago.The disease can affect any joints, but often the human spine suffers.One of the methods of treatment in this case is training for lumbar spine, as well as its cervix-thoracic area.Training for osteochondrosis to this day remains one of the easiest and safest methods of therapy.
Why gymnastics are useful for osteochondrosis
Osteochondrosis is a damage to the joint cartilage tissue.With age, the diet of cartilage joints worsens.That, in conjunction with the absence of adequate elements in the diet, leads to the early dysfunction of the cartilage, its minerals, in general - destruction.Small atrophy of cartilage tissue has affected our well -being and is called osteochondrosis.The most dangerous osteochondrosis is located in the spine.The spinal cord passes through the spinal column, where the nerve connection is made between the head and other parts of the human body.
The destruction of cartilage tissue affects the safety of the nerve roots - as a result, one no longer feels the fingers, arms, legs, suffering pain, sacrum and other parts of the body.Osteochondrosis can also be affected by other parts of the body - wherever the joints are, the disease can occur.In older people, he can be localized on the shoulders, lower arm, ankle joint, thighs.As a result, joint mobility is very limited, the arms or legs do not move or move very badly due to pain.
It is strange that it hurts to move with osteochondrosis, but it is a movement in this situation they help.Movement is one of the basics of treating problems with cartilage.Together with the large amount of chondroitin and glucosamine into the body, a set of exercises for osteochondrosis overcomes their tasks perfectly.Keep in mind that any joints are static structures, they will not move.And the muscles move.And they hold it in a stable state, too, muscle.Weak muscles cannot maintain the joints in the optimum position.As a result, he "broke" earlier than the table.
What matters is the strengthening of the spinal cord.LFK gymnastics are relevant to certain areas of the spine, but with one correction.If the lower back is sick, not only exercises for spinal lumbarening should be done, but also for the entire department.This is important to do to prevent neck osteochondrosis, for example.After all, if the lower back is injured, then the muscle tone in the area is not sufficient.This indicates that the muscles are weak elsewhere.
If the neck is sore, then gymnastics helps with cervical spinal osteochondrosis.In this way, he helps not only the disease, but also before the onset of pain.Try and see for yourself: regularly kneading even a healthy neck is not only useful, but also fun.
Gymnastics for different parts of the spine
In training therapy, there are many exercises for spinal osteochondrosis, to bring them all possible, so we will consider the simplest and most relevant options.During acute illness, the burden is not required.It will only make it worse.If the movement does not bring you sharp pain, then you can exercise.
The key to success is to provide the appropriate amount of time, do not rush, do everything regularly.Then the treatment will help escape the pain.
Training for the spine is a charging that must be done in the first stage.
Neck
Let's start with the top, the bridge that connects the body and head.This is the neck.His health is the key to our well -being.
Cervical osteochondrosis can be intertwined.For example, when the problem is at the first level of the cervical vertebra, the joints between them and the last breasts suffer.In addition, osteochondrosis rarely affects one joint.
Gymnastics for cervical spinal osteochondrosis should be used not only when stating the disease, but also for prevention, even before it begins.It is done sitting: at home, at the hall, at work or even on transport.In the second case, take into account the tremors while driving, the roads are not always.
- Slowly and slowly turn your head in clockwise and oppose it.
- Help your hands tilt your head to the right and left shoulders (exercise with the elements of stretching).
- Get your head with your hands and try to advance your head on all 4 sides, overcome your hand resistance.The job is to feel the game and overcome it, relaxing the muscles.
- Mash your hand behind the neck from the back of the head to the shoulder in the muscle in a circular motion.
Repeat each exercise 5-10 times at a slow rate.If the pain occurs - stop the implementation.
Breast
Some exercises for cervical and breast osteochondrosis are similar.Let's start:
- Sit right -straight up your shoulders, lowering it back.This movement strengthens the trapezoid muscle - the top forms the back of the lower neck, and the bottom is located near the blade.
- Make and spread your shoulders.Make this movement 10 times ahead and return.
- Raise the first shoulder, lower it.Now lift the second shoulder.Lower.
- Raise the first shoulder, then the second.Reduce your shoulders in reverse order.
- Round moves with your shoulders - slowly make 10 circles clockwise and oppose it.
- Fix your knees and pelvis, turn the bottom axis in one direction and the other.
Gymnastics for breast osteochondrosis, like others, are done slowly.Any sharp careless movement can worsen the situation.
Small from behind
Exercise for lumbosacral spine should also be done after pain.With the bottom, everything is more complicated, you can't do exercises in training to strengthen the lumbar spine.Unless you can arise on a chair by forming a natural deflection at the bottom, and in general, proper posture should be implemented.
Before performing exercises to strengthen the back muscles and other exercises for the back with osteochondrosis, stand on the scale and see the mirror.If on a scale, the figure is larger than your height (in cm) minus 100 and added 10, most likely you should think of weight loss.After all, every additional kilogram is an additional load on the spine.And a large stomach removes the center of gravity of the body: it pulls the bottom forward more than the following.
Often the lower osteochondrosis of people who are not related to professional sports, occur precisely due to large stomach.Exercise with lumbar osteochondrosis, at the same time you should keep the figure tighten and restore the center of gravity to normal.
To combat back pain, you need to work the bottom of the back and the newspaper.This is done early at home, lying on the carpet.Then you can already go to the fitness room.
The easiest exercise for lumbar osteochondrosis:
- We downloaded the newspaper, lying on the carpet - the hands crossed on the chest, the feet standing on the floor.We slightly raised your head from the floor, the lower back pressed.We do 15 times.
- Lying on the back straighten your feet, holding your hands behind your head or lowering it along the body.From this position, often lift your feet.Repeat the movement with each foot 15 times.
- Turn on your stomach, stretch your arms forward.From this position, we raise the upper part of the body without removing your head.If there is strength, we also raise our feet.The exercise is called "boat".You can repeat at the point of support.We strive to meet 10-15 repetitions.
Exercise for lower back pain allows us to strengthen the muscle corset and reduce the manifestation of the disease.Once you remove the pain syndrome and start training, the effect will not come for a long time.
Strengthening the back muscles with osteochondrosis is mainly important for both sacred departments and for all other parts behind.
There is more serious exercise for the lumbosacral spine.They need to be done after the above.These:
- Increase the legs in the hang (no load on the spine at all, one stretch),
- Increase the body on the bench for the newspaper,
- Training in a simulator.
Even with lumbar spinal osteochondrosis, multi -level wrapping is often saved.Consult your doctor about this.
Remove Exacerbation
Exercises to strengthen the back muscles can only be done after the pain has disappeared.In the case of back pain, giving it to the leg or other parts of the body, you should contact a neurologist.The doctor will determine the localization of pinching and prescribe the necessary treatment.
When the pain starts to go and gradually decrease, this is a moment to start class.And remember, do just what doesn't cause discomfort!
What to do next?
The acute period passes, you diligently do everything you need to strengthen the back muscles with osteochondrosis.
Further Scripts Two:
- You can quit gymnastics, return to the previous lifestyle and again feel all the charm, for example, the lumbar area osteochondrosis.To do this, you need to live the way you live before.
- Or you can start your health - look at your diet, weight, do the same training with back pain and other departments.At least just to no longer have pain.
You can also find other complexes to maintain spinal health.Exercise is the simplest method of treatment.The choice is yours.