Complex exercises for osteochondrosis of the spine

Tired of standing aches in the back, neck and spine? Do you have a sedentary lifestyle? The complex of exercises developed by the best specialists in osteochondrosis of the spine will help to avoid back pain, as well as tone and strengthen the muscles.

Indications and contraindications to physical therapy

Physiotherapy is a specially designed training program aimed at the prevention and treatment of osteochondrosis in various parts of the back. The basis of such exercises are the natural movements of the human body. And gymnastics itself is aimed at strengthening the back muscles and keeping muscles in shape.

Complex exercises for osteochondrosis of the spine

In addition, physical gymnastics helps prevent many different diseases:

  • improves blood circulation and oxygen supply to cells;
  • helps get rid of the accumulation of salts in the joints;
  • strengthens the muscles of the lower body;
  • improves mood and general condition of the body;
  • promotes immunity;
  • corrects the position of the spine, thereby improving posture and gait;
  • Strengthens the muscular system and ligaments of the back.

However, despite the enormous benefits, physiotherapy has several contraindications. These include:

  • osteochondrosis in the acute stage;
  • recurrent form of severe chronic diseases;
  • pathology of the cardiovascular system;
  • malignant tumors in the soft tissues and violation of the blood;
  • diabetes mellitus in the later stages;
  • acute viral infectious diseases.

It should be borne in mind that of the whole complex of exercises it is necessary to perform only those that do not cause acute and sharp pain during movements. Others need to be used as a "beacon", that is, to return to them a little later, when the main muscles are sufficiently developed and mobile.

Complex exercises for osteochondrosis of the spine

Training in the prevention and treatment of osteochondrosis will only be effective when done regularly for 10-15 minutes. Below is a universal complex, suitable for any age category. But remember that you should start with a small load, gradually complicating it, increasing the number of repetitions of exercises, amplitude and strength of turns and bends.

If the neck ache

More and more people experience pain in the upper spine. This problem most often affects those who, because of their work, are forced to lead a sedentary lifestyle. A simple set of exercises will help to prevent unpleasant consequences.

Exercise number 1:

  1. For this exercise, we need the usual terry towel, which is necessary to roll the type of roller.
  2. We place the towel on the neck, fixing the edges with your hands.
  3. Raise your hands so that the towel is perpendicular to the face.
  4. With a breath, we throw our head back, putting up a towel. Exhale, we take the starting position.

Complex exercises for osteochondrosis of the spine

Exercise number 2:

  1. Terry towel leave in the same position on the neck, as in the previous exercise.
  2. Then, while inhaling, we lower our head back, while it is not necessary to resist with a towel.
  3. When exhaling smoothly return the head to its previous position.

Complex exercises for osteochondrosis of the spine

Exercise number 3:

  1. Place the index and middle finger in the center of the cervical spine.
  2. When inhaling, turn your head gently to the side away from your fingers.
  3. Also slowly turn your head to the starting position when exhaling.
  4. It is recommended to do the exercise in both directions, alternating the position of the fingers.

Complex exercises for osteochondrosis of the spine

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We treat the lumbar spine

Not so long ago, it was believed that pain in the lumbar back pursues a person after 35 years. However, the years passed and the disease progressed. To date, osteochondrosis of the lumbar spine may suffer even adolescents. To prevent the appearance of unpleasant symptoms, as well as significantly improve the condition of a person suffering from osteochondrosis, this set of exercises will help.

Exercise number 1:

  1. Get on all fours so that your wrists are level with your knees.
  2. Then bend your back up as much as possible.
  3. Exhale and lower your back, bending slightly in the lower back.

A set of exercises in osteochondrosis of the lumbar spine

Exercise number 2:

  1. Take a sitting position, having bent legs under itself, and having lowered hands on a floor.
  2. Then slowly rise from your knees, directing the hips and knees up.
  3. Holding the pelvic tilt, slowly spread your legs shoulder-width apart.
  4. Hold this position for 5 breaths.

A set of exercises in osteochondrosis of the lumbar spine

Exercise number 3:

  1. Sit down with your legs bent at the knees, and your hands on your belt.
  2. Take a deep breath and gently pull one leg back, stretching your arms upward and arching slightly in the lower back.
  3. Fix the pose for 5-6 seconds and with a slow exhalation smoothly return to the starting position.

A set of exercises in osteochondrosis of the lumbar spine

Physiotherapy of the thoracic spine

In an era when humanity took the position of complete inaction, focused on working with a computer, chest pain has become a common problem and every year covers an increasing number of people. A simple set of exercises will help to maintain the chest muscles in a constant tone.

Exercise number 1:

  1. Sit down with your knees down. Dip your head to the floor, placing a towel under the bottom.
  2. Make smooth turns to the right and left, alternately pulling the hand in the appropriate direction.

A set of exercises in osteochondrosis of the thoracic spine

Exercise number 2:

  1. Lie face down on both sides of your body.
  2. Tighten the spine slightly and lift your head and shoulders up. In this case, the legs and hips should touch the floor.
  3. On the exhale, return the body to the starting position.

A set of exercises in osteochondrosis of the thoracic spine

Exercise number 3:

  1. The starting position is lying on the back, legs bent at the knees, arms extended towards the ceiling.
  2. On the count of three, start alternately pulling your arms and legs to the side. At the same time, the right hand should work in tandem with the left foot.

A set of exercises in osteochondrosis of the thoracic spine

To enhance the effect of the exercises, you can use the available tools or special sports equipment. But do not forget that gymnastics with osteochondrosis will be useful only in the case when there is constancy. Regular 10-minute physical exertion can bring muscles back to normal for a month and eliminate pain.

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