Gymnastics for osteoporosis of the thoracic spine

Effective exercise complex for osteoporosis

Osteoporosis is a progressive disease of bone tissue that is characterized by a decrease in bone mass and density. This process increases the risk of fractures of the limbs and spine.

Medication can be used for osteoporosis. However, its role is secondary to changes in diet and lifestyle.

The most important means of treatment and prevention of softening of bones is exercise therapy( LFK).Although some people mistakenly believe that gymnastics and other physical exercises in osteoporosis increase the risk of injury, the truth is opposite to this statement.

Regular, well-planned exercise classes can really help prevent fractures that often lead to immobilization and premature death.

About the benefits of charging from a scientific point of view

Physical exercises strengthen bones and muscles, and also improve flexibility and coordination of movements, which is critically important for the elderly. According to the publications of the National Osteoporosis Foundation, the following types of physical activity are useful for strengthening bones and maintaining sufficient bone density:

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  • exercise with musculoskeletal support, in which muscular work against gravity occurs in an upright position of the body( for example, walking, dancing);
  • exercises on muscle strength( lifting weights), when gravity has to be overcome in a standing, sitting or lying position.

The exercises for improving coordination of movements and flexibility can also benefit. Although they do not directly affect bone density, they can reduce the risk of fractures.

Studies that have been conducted among women in menopause have shown that exercises with musculoskeletal and strength exercises can increase bone density in the spine. Even simple walking with regular exercises increases the density of the spine and femur.

Examination before the start of the

Before starting workouts, it is important to undergo a thorough medical examination to determine which type of exercise therapy is most safe for you.

There is no universal set of exercises for osteoporosis. Each program of physical activity should be selected individually. The probable risk of fracture, the presence of curvature of the spine, muscle strength, the volume of movements in the joints, the overall physical form, the quality of the gait and the sense of balance must be assessed.

When choosing a type of exercise, the doctor should also take into account the patient's presence of chronic diseases that may limit the ability to exercise - obesity, high blood pressure.

Training of the musculoskeletal system

These exercises strengthen the muscles responsible for maintaining the body in an upright position. For the beginning of employment it is better to select movements with the minimum risk of a trauma. These can be the following types of physical activity:

  1. walking;
  2. exercises on an elliptical simulator;
  3. classes on the "Stepper" simulator;
  4. low-impact aerobics( low-amplitude aerobics without jumping).

The duration of the lessons should be gradually increased. You can do it every day, but do not neglect the weekend.

Strength training

Training muscle strength can slow the loss of bone density and reduce the risk of falling. Examples of strength exercises in osteoporosis are the following types of physical activity:

  • lifting on the toes standing;
  • working with dumbbells;
  • exercises on simulators with built-in weights;
  • exercises with elastic band.

Specialists recommend exercising in gymnastics 2-3 times a week. There is a danger of harming your body when working with weights, so you need to take a dumbbell after consulting a doctor.

Flexibility training

Certain types of exercise therapy in osteoporosis can improve coordination and flexibility. This will help reduce the risk of falling.

Gym "Taijiquan" strengthens the muscles of the legs, which improves the stability. Exercises aimed at holding the posture, improve posture, reduce the effect of sloping shoulders, associated with softening the bones, reduce the risk of fractures, especially in the spine.

Yoga and Pilates help to improve the sense of balance and flexibility, improve control over key muscle groups and posture. However, some movements in these physical education systems in osteoporosis may be associated with an increased risk of vertebral fractures - for example, leans forward and sideways. Therefore, before starting classes, you should consult a doctor and an experienced sports instructor.

Although physical exercises in osteoporosis help almost all people, we must not forget that this is only one of the directions in the treatment and prevention of disease.

Other important lifestyle recommendations include eating foods rich in calcium and vitamin D, maintaining normal body weight, stopping smoking and drinking alcohol. Sometimes for the treatment of osteoporosis, it is also necessary to take medications. The doctor and the patient, interacting with each other, should develop an optimal program of medical measures.

Symptoms and treatment of osteoporosis of the cervical and lumbosacral spine

Osteoporosis is a disease characterized by a pathological decrease in bone density due to an imbalance between the processes of its resorption and recovery.

One of the hardest forms of this disease is the osteoporosis of the vertebrae, since it is on the ridge that the maximum load is applied when moving. In osteoporosis of the vertebrae of the lumbar and other parts of the ridge, compression fractures( deformation due to a sharp contraction of the vertebral body) are often formed. This pathology significantly complicates the life of patients and restricts them in movement.

In order to prescribe an effective treatment for osteoporosis of the spine, it is necessary to identify the cause of the disease, which may be several.

Causes of

Disease Osteoporosis of the cervical, lumbosacral or thoracic spine often develops due to disruptions in the metabolism of phosphorus and calcium and with the predominance of tissue destruction processes over its formation.

The last one needs to be clarified. Bone tissue cells, like many other cells of the human body, have the property of being renewed. They are called osteoblasts and osteoclasts. The first produce bone mass, the latter dilute it. In a healthy body, equilibrium is established between these processes.

Osteoporosis of the cervical, thoracic and lumbosacral spine is characterized by the fact that the mass of osteoclasts exceeds the mass of osteoblasts and the gradual dilution of bone tissue occurs.

Before treating osteoporosis of the spine, it is necessary to establish the causes of imbalance in the bones. These causes can be divided into two classes:

  • Reduction of bone mass is quite a natural process in an aging organism. Even an absolutely healthy person in old age loses about 0.4% of bone mass per year. As a result, primary osteoporosis of the cervical, thoracic or lumbar parts of the ridge may develop, without significant signs.
  • The loss of bone tissue can be attributed to malnutrition, lack of exercise, the presence of bad habits, impaired hormonal and other systems. As a result, develops a secondary osteoporosis of the lumbosacral or cervical spine.

Symptoms of

The early stages of the cervical and lumbosacral spine are characterized by a latent leak. Only in the case of compression fractures of the vertebrae can a person feel a sharp or aching pain that makes you aware of the presence of the disease.

The most pronounced symptom is acute pain in the region of the cervical or lumbar region of the ridge, which occurs after the compression load( sharp tilts or turns of the trunk, lifting heavy things, falling).During the movement, the pain sensations become aggravated and last for 1-1.5 months, after which they become slightly dulled.

If the fractures occur immediately in several places( for example, simultaneously in the cervical and lumbar spine), the vertebrae gradually deform and sag under their own weight. In this case, the patient feels constant pain in the back, which worsens when a person sneezes, coughs, laughs, or just changes his pose.

Another sign of the development of osteoporosis of the lumbosacral spine is the destruction of the ridge. This can occur when the pathology affects several vertebrae. At the same time, a characteristic symptom is the deformation of the vertebral bodies of the lumbar and thoracic parts of the ridge. Deformed in the first place is precisely these departments, because in them the spine has bends, which are the greatest vertical load.

Another sign - the man became very stooped. With the progression of osteoporosis, the curvature of the back increases, possibly the appearance of a hump. However, in this condition, the vertebrae of the cervical and thoracic parts of the ridge very rarely break down.

The next symptom of the disease may be a decrease in human growth, with a difference of up to 15 cm.

In addition, there is a decrease in the chest, making the arms visually seem too long with respect to the trunk. If the pathological process in the lumbosacral region develops rapidly, it is possible to narrow the distance between the pelvic bones and the thorax, which causes acute pain in the side.

A symptom that makes it possible to clearly distinguish osteoporosis among a number of other diseases of the ridge, is the absence of impaired motor function, which already indicates the spread of pathology to the spinal cord and its nerve plexuses.


is diagnosed Clinical symptoms are not the only way to diagnose. For this, a number of clinical studies are conducted, which can be divided into instrumental and laboratory.

Instrumental methods for diagnosis of the disease include:

  1. X-ray examination of the spine;
  2. bone densitometry;
  3. radioisotope scanning of vertebral bodies.

Laboratory methods of analysis are auxiliary for diagnosing osteoporosis of the spine. With their help you can see the picture of calcium metabolism in the patient's body. These include:

  • total blood and urine analysis;
  • blood test for determination of the amount of calcium, phosphorus, bilirubin and urea;
  • examination of the thyroid and sex glands.

Treatment of pathology

When determining the method and specificity of treatment, the doctor should take into account the degree of dilution of the bone mass of the cervical, thoracic and lumbosacral parts of the ridge, as well as the severity of the symptoms.

In the case when the development of the disease is detected with instrumental diagnostic methods and it proceeds without clinical symptoms, the main goal of the treatment is the slowing down of the process of liquefaction of bone tissue.

If the patient has complaints of back pain due to compression fracture or the curvature of the ridge, the treatment should include anesthesia, preventing further reduction of bone mass and straightening of the back.

Treatment of osteoporosis of the spine should be comprehensive. A person does not normalize his condition if he only takes drugs with vitamins and trace elements, but does not begin to engage in physical education, eat right. It is necessary to understand that osteoporosis is a pathological condition that is caused by human aging, and it will not be possible to get rid of it once and for all.

Treatment of a patient with osteoporosis of the cervical, thoracic or lumbosacral ridge includes:

  1. the appointment of a special diet;
  2. moderate physical activity;
  3. rejection of addictions( alcohol addiction, smoking);
  4. massage of problematic parts of the ridge.

Diet in the treatment of the disease must be saturated with products rich in calcium, phosphorus, magnesium and vitamin D. The patient should eat a lot of dairy products, marine fatty fish, bread from low-grade flour.

Special therapeutic exercises can significantly slow down the destruction of bone tissue and remove the clinical symptoms of the disease. In osteoporosis of the thoracic, cervical and lumbosacral spine, the best types of physical activity are swimming in the pool, cycling or walking.

It is forbidden to engage in sports in which the risk of injury is high, there is a need for sudden movements or lifting of weights. After exercise, it is advisable to do a back massage.

Nicotine and alcohol stimulate the elution of calcium from the spine and prevent its absorption in the intestine. Therefore, treatment without rejection of bad habits will be incomplete.

For osteoporosis of the cervical, thoracic and lumbosacral parts of the ridge, massage sessions are also recommended. Massage can perform both a preventive function and anesthetic, because when the painful areas are massaged the spinal muscles relax, which brings significant relief to the patient and relieves the clinical symptoms of the disease.

Symptoms of osteoporosis of the cervical spine?

Due to the imbalance between the processes of destruction and growth of bone tissues, their density decreases, eventually leading to a serious illness, often resulting in a disability-osteoporosis.

The types of osteoporosis are distinguished by their location, with the common lesion of all the bones of the skeleton being a case of diffuse osteoporosis. The most severe form of the disease can be considered osteoporosis of the spine, which affects various parts of the spinal column. The special insidiousness of the disease consists in the fact that it progresses imperceptibly, without pronounced painful sensations, and eventually leads to compression fractures of the spine, the symptoms of osteoporosis in the form of painful sensations arise only after the destruction of the vertebral body, forcing the patient to see a doctor.

Symptoms of osteoporosis of the cervical spine

Unlike the age forms caused by the slowing down of the "building" processes in the body, osteoporosis of the cervical spine can begin at a relatively young age. This is due to the lack of mobility of modern man.

The cervical region is constructed from massive and denser than in other parts of the spinal column( thoracic, lumbar, etc.), vertebrae. The occurrence of osteoporosis is often complicated by concomitant diseases.

Symptoms of the disease manifest themselves in different ways depending on its degree:

  1. The mild degree is expressed in a slight decrease in the density of the spongy tissue of the vertebral body. Among the physical sensations can be identified:
    • Minor pain in the affected area with a long stay in a static position( at the computer, in the car, etc.).
    • Pain in the extremities. Seizures in the legs or hands at night due to the appearance of a large amount of calcium in the blood.
    • Weakness in the limbs, caused by reduced muscle tone.
    • Tachycardia and pain in the heart, in some cases, there are "panic attacks", which is caused by violations of calcium metabolism.
    • Often there are side effects in the form of early gray hair, brittle nails, various tooth injuries.
  2. A moderate degree is characterized by further aggravation of changes in bone structure, a decrease in the density of spongy and thinning of compact bone tissue. At this stage are typical:
    • Constant blunt, aching pain in the cervical spine, caused by deformation of vertebrae and intervertebral cartilage, jamming of nerve endings.
    • Headaches, high blood pressure due to the squeezing of blood vessels passing through the vertebrae in the neck.
  3. A severe degree is characterized by the disappearance of most and spongy, and compact tissue of the vertebrae. At this stage, the appearance of compression fracture of the vertebrae during a sudden movement or fall, which leads to unexpected and severe pain. For a severe degree, the following symptoms are typical:
    • Decrease in height by 10-15 cm
    • Painful sensation when feeling or tapping on the vertebrae in the cervical spine.

The main feature that allows differentiating the symptoms of osteoporosis from manifestations of other processes in the spine is the absence of changes in the sensitivity of the limbs and motor disorders. These symptoms appear only in pathologies of the nerves or spinal cord.

Diagnosis of cervical osteoporosis

The physical symptoms when referring to a specialist serve as the basis for the appointment of a number of instrumental and laboratory methods for the sake of clarifying the diagnosis:

  1. Radiography shows the characteristic changes in the bodies of the vertebrae:
    • several consecutive images indicate the increasing transparency of the vertebra due to a decrease in bone density;
    • the greater severity of the vertical partitions in the vertebral body due to the early destruction of the horizontal;
    • characteristic type of vertebral bodies - "fish vertebrae", with concave lateral surfaces or wedge-shaped vertebrae.
  2. Ultrasonic densitometry allows you to assess bone density and the possibility of a fracture.
  3. Radioisotope scanning helps identify cervical osteoporosis due to marker substances that accumulate in the bones. According to the degree of their absence in the picture, they draw conclusions about the extent of bone tissue damage.
  4. Laboratory tests for suspected osteoporosis consist of assays that help to elucidate abnormalities in calcium metabolism and include:
    • General blood test.
    • Biochemical blood test for the presence of calcium and phosphate.
    • General analysis of urine.
    • Assays for thyroid hormones and sex hormones.

All studies provide the possibility of setting the right diagnosis and prescribing adequate treatment for osteoporosis.

Cervical osteoporosis: treatment and prevention of

In the early stages, when symptoms are not yet expressed and the disease can be recognized only on the basis of densitometric examinations, treatment is designed to reduce the rate of bone loss, in advanced cases prescribe analgesics, a number of preventive measures to maintain bone density.

The best treatment is to prevent disease. In order to reduce the risk of osteoporosis of the cervical spine, you should provide the body with sufficient physical activity and adequate nutrition to maintain a balance of calcium and phosphorus and provide the necessary daily dose of vitamin D. These elements are an indispensable building material for bone tissue.

Therapeutic exercises for the cervical spine: a description of effective exercise complexes

Spine diseases can cause headaches, sore throats, poor vision and dizziness.

The importance of competent diagnosis, timely treatment and prevention of vertebral diseases is due to their widespread prevalence, severely tolerated pain syndrome and the occurrence of a variety of complications.

The best means, included in the complex of prevention and treatment of diseases of the cervical spine are massage and therapeutic gymnastics.


It is the gymnastics that plays the leading role.

Special exercises are aimed at relaxing and bringing muscles into tone, increasing their functionality.

What is important to consider when starting a set of exercises:

  • Your main task is to bring the muscles into tone. You need to make them flexible enough, so exercise should be done slowly and rhythmically. Too fast, sharp movements can do much harm: they injure tense muscles, only worsening their condition.
  • The gymnastics are performed on a flat surface.
  • Required inventory: mat, chair, rollers or cushions.
  • Periodicity: each exercise is performed three times, then go to the next.
  • If you experience discomfort, the load should be reduced.

Effective exercise complexes

Improved mobility of the vertebrae, restoring the plasticity of the neck muscles

Recommended for chronic cervical diseases, rarely used for acute pain to weaken it.

Recommendations : with acute pain, wear a fixative bandage for several days - this will ensure peace of the neck and vertebrae muscles, improve sleep.

Exercise No. 1

Sitting on a chair or standing, lower your arms along the trunk and turn your head first to the extreme right, then to the left.

The purpose of the exercise: to provide a state of mobility of the cervical vertebrae, in which the nose and chin are located above the shoulder at the maximum turn.

Lightweight version of the exercise: do in each direction a series of movements with a small amplitude.

Exercise # 2

Sitting on a chair or standing, lower your arms along the trunk and lower your head down, pressing your chin as much as possible. Try to feel the chin with your chin.

The purpose of the exercise: improving the flexibility of the neck, stretching the tied muscles in the back.

Exercise # 3

Sitting on a chair or standing, lower your arms along the trunk and move your head back, drawing your chin.

The purpose of the exercise: adjusting the posture, in which the neck with the head "stretches" forward, stretching the tensed muscles.

Complex № 2

It is recommended for chronic forms of cervical disease.

Purpose: strengthening of weakened muscles, maximum their relaxation, reduction of painful sensations.

Exercise No. 1

Sitting, place your palm on one hand on your forehead. Do the head incline forward, pressing your palm against your forehead, as if to prevent movement.

The purpose of the exercise: strengthening the weakened muscles, developing the mobility of the vertebrae, achieving the correct position of the head. Sitting, place your palm on the temporal area. Alternately, tilt your head to the left and to the right, pressing your palm against your temple.

The purpose of the exercise: strengthening the lateral cervical muscles, improving the mobility of the vertebrae, reducing pain syndrome.

Exercise # 3

Sitting or standing, drop your hands along the trunk. Raise your shoulders to the maximum possible position and lower them.

Exercise # 4

Sitting or lying, massage the area between the occipital bone and the back of the neck where the muscles are located.

Exercise No. 5

While sitting or lying down, massage the shoulder blades at the attachment point to the neck muscle.

Gymnastics for treatment of a hernia of the cervical spine

For the treatment of a hernia of the cervical part, the following exercise is recommended:

From the position "sitting straight" take a deep breath and throw your head back, the sight is directed to the ceiling.

Hold in this position for a few seconds, go back to the original one.

Hernia of the cervical spine is the second most frequent occurrence after the lumbar spine. More information about symptoms, diagnosis, as well as conservative and surgical treatment, see the article "Treatment of the hernia of the cervical spine."

Gymnastics for the treatment of osteochondrosis of the cervical spine

Exercise No. 1

Lie down and maximally straighten the body. The left arm is on the chest, the right hand is on the stomach. Even breath. Hold your breath for 10 seconds, exhale and relax.

Exercise 2( continued first)

Turn over on the abdomen, legs straight, avoid deflections. Lift the upper thoracic region with the head and lower to the starting position.

Exercise No. 3

Lie on your back, your legs are bent at the knees. Alternately, make turns of the body to the right and left. The interval between each turn is 20 seconds.

This disease occurs in every second person aged 25 - 40 years. In our article "How to treat the cervical osteochondrosis?"you will learn about the causes of osteochondrosis, its symptoms, as well as the classic options for fighting it.

Gymnastics for the treatment of protrusion of the cervical spine

Exercise No. 1

You will need a wide board with a smooth surface. Its size should allow you to lie on the board in full growth. To one of the ends of the board, you need to attach 50-centimeter

Set the board so that the top end is 130 centimeters from the floor.

Belly on your board, put your hands in the straps, under the knees - a pillow.

Carefully change the angle of the board, adjusting the load on the spinal column.

Exercise No. 2

As a support, take the board used in the first exercise. You can also use a wooden stool.

To stretch the back muscles, lie on the pedestal, touching it with your stomach.

Prolong the stretching of the muscles by alternating inclinations back and forth.

Keep track of the correct distribution of body weight: the main load should be felt between the lower abdomen and the upper shoulder girdle.

Exercise 3( lateral traction)

If the pain is manifested in the right side, lie down on the left. If the pain is observed on both sides of the spine, perform the exercise alternately on each side.

The upper part of the trunk extends forward, while the lower torso bends backwards.

Exercise # 4. Walking on all fours.

Stand on all fours, straighten your back and begin to "bypass" the room.

Exercise No. 5

Lie on your back, your legs are in the maximum straight position. Socks pull on yourself, touch the sternum with your chin. Thus, the muscles of the neck will stretch, and the spinal column will stretch.

Gymnastics for the treatment of spinal cord spondylosis

When spondylosis is not recommended perform gymnastics on their own. This disease requires the supervision of an experienced instructor to perform each exercise.

It is important to perform gymnastics as neatly and smoothly as possible, avoid unnecessary excessive loads.

With regular performance, the circulation of the cervical region will improve, muscles will come into tonus, physiological mobility of the spinal column will be restored.

Gymnastics for the treatment of cervical spine chondrosis

Gymnastics for osteochondrosis is necessary to reduce pain, strengthen the neck muscles and prevent recurrence of the disease.

Recommended exercises:

  • Series of neck turns. Each turn must be done very slowly, with a fading in the extreme point for a couple of seconds. The view should be directed straight ahead, the head lifted.
  • Head inclinations. The inclination of the head in each direction must be carried out until the ear touches the shoulder. The shoulders are as relaxed and depressed as possible.
When practicing gymnastics, you need to follow a systematic approach. Only regular exercises will produce the proper effect. Before performing the exercises, you need to adequately assess your own abilities: general health, training level.

Osteoporosis does not belong to those diseases, which can only be dealt with by taking tablets. Here we need an integrated approach - proper nutrition, diet, regular walks and gymnastics. Yes, do not be surprised - to strengthen the bones help physical exercises. Just everything should be approached with intelligence and caution. Saying the word "gymnastics" or "therapeutic exercise", we do not really mean hours of grueling training in the gym. By "physical stress" we mean: outdoor activities, walking, weight lifting( in reasonable quantity), dancing and even ordinary walking on the stairs. The main thing is to properly and efficiently distribute the load so that it will be of use.

Where to start classes?

Consult with your doctor. If you have been diagnosed with osteoporosis, exercise and exercise should be treated with great care. Consult with a specialist to know your measure of what is acceptable.

You should also consider the presence of other serious diseases, such as heart disease.

Gymnastics for osteoporosis is developed individually for each patient, depending on the specific disease and the possibility of complications.

Individual program of exercise therapy for osteoporosis

As already mentioned, for each it has its own. However, several general rules still exist.

  1. Any training should start gradually and with minimal load. Increase it gradually gradually, without overloading your own organism.
  2. If some exercise causes you discomfort or pain, tell your doctor about it, maybe you should remove it from the program.
  3. Choose for your classes a comfortable place and time. In the summer, it is advisable to carry them out in the open air.
  4. During physical exertion, watch your condition carefully, with the appearance of nausea, heaviness in the chest, pain. Stop the workout until the recovery is complete. And obligatorily report the symptoms to the doctor.
  5. Choose comfortable clothes from natural fabrics and comfortable shoes of suitable size for training.
  6. The program should contain various types of loads, including, and moderately power. They help strengthen the muscles around the bones, as well as improve the nutrition of bone tissue. In addition, regular workouts help improve coordination, which reduces the risk of falls and fractures.

Types of exercise for osteoporosis

Specialists share all the exercises for osteoporosis in three main groups:

Exercises for the power load

In this case, it means the load on your legs. Therefore this type of training can perfectly make up for walking on foot. Take the habit of returning home on foot or walking in the park. This will not only strengthen your skeleton, but improve the general condition of the body. Dancing can also be attributed to this kind of load.

Exercises for resistance

This is an exercise in simulators. Because this training involves overcoming the weight of another object. The result is strengthening the muscles and increasing the density of bones. Optimal number of classes - 2-3 times a week. Try to maximize the use of all muscle groups: legs, arms, back, chest. Alternate the types of exercises, giving a rest to the muscles. This will increase the effectiveness of classes.

Physical exercises for flexibility

Keeping the flexibility of your joints - you avoid many problems in the future. The best examples of training for developing flexibility are yoga and Tai Chi. For those who need an easier option, the usual stretch will do.

Bubnovsky's exercises in osteoporosis

This technique is also called "treatment in motion".For more than 20 years, this technique has proved effective in the treatment of spine, osteoporosis and other diseases associated with the musculoskeletal system.

In addition to direct treatment, the technique includes myofascial diagnosis, which accurately determines the location of the pathological process in the body. For each patient, the treatment program is developed exclusively individually.

Here are a few basic exercises from the Bubnovsky complex.

  1. Relaxation and deflection of the back. Starting position: on the knees, palms pressed into the floor. On exhalation slowly arch your back, on inspiration you bend down. Avoid sudden movements. One approach includes up to 20 repetitions.
  2. Stretching muscles. Starting position: on all fours. Slowly pull your right foot back and sit on the left leg. As the physical strength of the left leg is forward, while lowering lower. Repeat at least 20 times, then change the position.
  3. Slopes. Starting position: on all fours. In this position, maximally stretch the body forward, trying not to bend the lower back. Keep the balance as long as possible.
  4. Stretching of the back muscles. The starting position is on the knees, the hands are squeezed into the floor. On exhalation bend your arms in the elbows and tilt your body to the floor, as if folding. On inhalation - straighten your arms, sitting down on your heels. Repeat 6 times.
  5. Press. Starting position: lying on the back, hands to put under the head, knees bend. Raise the trunk, touching the knees with your elbows. Return to the starting position. The movements should be repeated until there is a slight burning sensation in the muscles. The load should be increased gradually.
  6. "The Halter".Starting position: on the back, arms along the trunk. As the exhalation expands, as far as possible, the pelvis is raised. On exhalation return to the original position. Repeat at least 30 times.

Remember, system training plays a key role in any kind of training. Single lessons once a week or a month will not give a positive result. And with the termination of regular training reduces the positive dynamics to no more after 2 weeks. Your health is in your hands.

There are many diseases that are treated not only medically. Diets, physiotherapy and gymnastics for osteoporosis help strengthen the strength and density of bones.

The development of this disease has a number of characteristics. When the skeleton is deformed, the flattened vertebrae press on the roots of the spinal cord, which causes them to break down in the lumbar region. This leads to severe pain and limited motor abilities. As a result of the disease, deformation of the skeleton and flattening of the vertebrae occur, which leads to a curvature of the spine.

Gymnastics in this disease are not just physical exercises, it is a whole complex program aimed not only at eliminating the existing problem, but also improving the overall condition of the whole organism.

How does the disease manifest itself?

In osteoporosis, the bone mass decreases, which in turn affects the condition of the entire human musculoskeletal system. The disease is characterized by the appearance of such complications as fractures of the neck of the hip or spine. The risk group includes mainly women during the menopause and the elderly, people who ignore physical education and lead an incorrect lifestyle.

The causes of osteoporosis include a lack of calcium in the body, which is exacerbated by the addictive habits of patients. So, excessive consumption of coffee, smoking in large quantities, alcohol abuse can provoke a deterioration in the composition of bone tissue. Not the last role in this play and diseases of the gastrointestinal tract, thyroid gland, bronchi, long use of hormonal drugs. To maintain a sufficient amount of calcium in the body use drugs containing calcium and vitamin D.

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Fighting the disease

In the treatment of osteoporosis, along with drug therapy, the patient is provided with conditions that contribute to the full absorption of calcium: proper nutrition, special diets, Physical exercise, regular walks in the fresh air. Long-term medical practice has shown that correctly adjusted and adjusted by the expert physical exercises at an osteoporosis help to strengthen bone tissues. It can be walking on the air, dancing, simple ascents and descents from the stairs.

Properly distributed loads are the main condition for performing physical exercises. Physical therapy should begin with a consultation with an orthopedic doctor who will give professional advice in view of the existing contraindications to the patient's health. Therapeutic gymnastics in case of osteoporosis is an individual program of gymnastic rehabilitation exercises, which depend on the specificity of the disease and possible complications.

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Recommendations for exercise therapy

There are several generally accepted rules of medical and recreational physical education for patients with this disease. Each training session must begin with a minimum load, gradually increasing it to the maximum indicated by the doctor. If pain or discomfort occurs during the performance of an exercise, it is worth discussing this problem with the attending physician, it may be necessary to exclude it from the training program or replace it with a more gentle option.

The venue also plays an important role in the effectiveness of gymnastic procedures. In the summer, it is more expedient to carry them out in the open air. Clothes and shoes should be comfortable and do not restrain movement when doing exercises. If you feel nausea, dizziness, or chest pain during exercise, exercise should be postponed until the condition improves. About this fact must be reported to the doctor.

Correctly selected therapeutic and gymnastics program will provide an opportunity to strengthen the periosteal muscles, improve the nutrition of bone tissue, to correct the coordination of movements, which will significantly reduce the risk of fractures and falls.

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