Proven set of exercises for the spine with osteochondrosis
One of the most effective methods of treatment of osteochondrosis is exercise therapy( LFK).Its goals are to preserve the mobility of the spine and relieve the load from the intervertebral joints. This can be achieved by strengthening the dorsal and cervical muscles. Regular exercises with osteochondrosis are an effective method of getting rid of the most unpleasant symptoms: radicular pains with infringement of the nerves, dizziness and numbness of the hands when the cervical spine is injured, the stiffness with tilts, head turns, etc.
Photo: during the exercises all movements must be performedstrictly according to the
instructions. Indications and contraindications to exercise therapy for osteochondrosis
Correctly selected physical exertion can significantly alleviate the course of osteochondrosis, especially when the risk withAstana vertebrae due to the destruction of the intervertebral discs. All physicians can and should be engaged in therapeutic physical activity, except for those to whom it is directly contraindicated.
What are the contraindications for exercise therapy:
- exacerbation of osteochondrosis,
- early recovery period after spine operations,
- neurological disorders with movement coordination disorder,
- of vestibular apparatus disease,
- any acute diseases and exacerbations of chronic illnesses with impaired well-being,
- high blood pressure,
- cardiac arrhythmias,
- severe degree of myopia and increased intraocular pressure.
Also, you should not exercise exercise therapy on an empty stomach, immediately after a meal and after a lot of physical fatigue.
Not every patient equally well tolerates the load of the entire gymnastic complex. If a sharp pain, dizziness, nausea and other unpleasant sensations appear during the performance of an exercise, it should be discarded.
The effect of gymnastics
Many people feel the positive effect of physical exertion treatment after the first lessons, if the complex is correctly chosen. But still a quick result is not all, because much depends on the course, shape and stage of the disease. Therefore, if relief does not come immediately, it is necessary to continue training and, possibly, to adjust their plan. If, after class, your state of health progressively worsens - it is necessary to suspend workouts and consult a doctor.
What effects can be achieved by systematic exercise in the osteochondrosis of the spine?
- Strengthening and increasing the plasticity of muscles that support the spine, which prevents the development of its deformations.
- Improvement of lympho- and blood circulation in the affected area, as a result - improved metabolism and acceleration of recovery processes.
- Reduction of pain, return to the spine of normal movements.
- Correction of posture.
- Unloading the spine and joints by reducing the body weight of the patient( if there is excess weight).
For the best effect, it is recommended to alternate the static exercises of exercise therapy( that is, those associated with holding the motionless position of the body) and dynamic( movable), as well as periods of exercise and rest. During a pause to stretch the muscles, you can hang on the bar: get your hands on the crossbar and hang a little, so that your feet do not touch the floor.
Visual images will help to perform the complex correctly
Complex for cervical and thoracic departments
For the treatment of osteochondrosis of the cervical and thoracic areas, you can do any exercises from the ones suggested below, the main thing is that they are not uncomfortable for you. It is not necessary to perform the whole gymnastic complex at once, you can alternate: today one exercises, tomorrow others.
Static( isometric, strength) exercises
Static exercises are performed at a very slow rate with minimal amplitude of movements, but with maximum muscle tension. At their performance occurrence of moderate painful sensations at the moment of a strain of muscles - a normal phenomenon. As a load, it is usually sufficient to weight your own body, but sometimes dumbbells or other weights can be used.
In the standing position, put your hands out to the sides with your hands. On inspiration, bend your arms in the elbows and with effort pull them back, trying to connect the shoulder blades. Hold the pose for as long as you can. Relax when exhaling. Repeat 5 times.
The starting position is sitting. During a slow inspiration, turn your head as far to the left as possible. Tighten the muscles of the neck. On exhalation, relax the muscles and turn your head forward. Make a turn in the other direction. After that, on inspiration slowly tilt your head back, trying to touch the back of your neck. Tighten the muscles of the neck. On exhalation, return the head to its original position. Tilt forward and left-to-right. Repeat the exercise 2 times.
Lying on the abdominal muscles, lift the upper part of the body above the floor, tilt the head forward to touch the chin of the chest, press your hands against the back of the head, creating resistance, and severely strain the muscles of the neck. After that, with resistance to your hands, raise your head and try to tilt it back as much as possible. Then push your hands on your forehead and, overcoming resistance, try to tilt your head forward. Hold each pose for at least 5 seconds.
Dynamic( isotonic) exercises
In the process of performing data phys.exercises in osteochondrosis, muscle contractions at a rapid pace alternate with relaxation, the pulse and respiration rate are increasing.
In the initial standing position, rotate the arms( in the shoulders) rotationally forward and backward with the maximum amplitude. Repeat 10 turns in each direction.
Standing or sitting, pull your right hand out of the way. Do not turn in the lower back, turn the head and shoulder girdle to the right and look at the hand. Move to the other side. Repeat 5-7 times.
The initial position is lying on the abdomen. On inhalation, bend and lift the top of the body up as high as possible. Keep your hands straight, raised above your head.
Training of the lumbar and lumbosacral sections of the
In case of lesion and lumbar and sacral spine, gym stretch exercises are most beneficial, which must be done slowly and cautiously.
Sit on the floor, legs stretch out in front of you. Slowly lean forward and try to reach out to the tips of your toes. Hold the position for 10-15 seconds. After this, spread your legs apart and make inclines alternately to your left and right leg. Repeat 5 times forward and 3 times left-right.
Standing on your knees and resting on the floor with your hands, slowly lower your lower back on the inspiration. Hold the pose for 5 seconds, then bend down and also fix the position for 5 seconds. Do 10 repetitions.
From the standing position, lean forward and grip the legs with your hands. Try to pull the torso as close to the legs as possible. Hold the pose for 5 seconds.
Lying on your back, bend your arms in the elbows, and your knees. Holding the waist with your hands, on your breath, tear your hips off the floor, trying to lift them as high as possible. On an exhalation, lie down on the floor. Repeat 10 times.
Lying on your stomach, rest on the floor with your toes and palms of hands bent at the elbows. On inhaling, lift the upper part of the body, trying to straighten your arms, on the exhalation, lay down on the floor. Repeat 10 times.
Standing, put a straight leg on the back of the chair so that the angle of ascent is about 90 degrees or slightly more. On the inspiration, lean towards the leg, trying to reach out to the toes with your hands, straighten out on the exhale. Repeat the exercise for each leg 5-10 times.
To date, recorded a lot of different videos on curative gymnastics:
Any of the above treatment complex exercises for osteochondrosis of the spine does not require special equipment or a gym - it can be performed at home. It is enough to prepare:
- comfortable sportswear,
- non-slip mat for exercise on the floor,
- chair with backrest or a large gymnastic ball.
Very good, if you have a home bar or a wall.
To proceed with exercise therapy should not be earlier than 2 hours after eating. Before class, ventilate the room. Load increase gradually, carrying out in the first days of one approach, and then, with good tolerance, 3-5.In the early days, do not work longer than 20 minutes, especially if you often need rest. Time of lessons increase gradually, up to 45 minutes maximum. And most importantly - pre-align your training complex for the spine with the attending physician, who will weigh all the pros and cons. And strictly adhere to his recommendations!
Exercises for osteochondrosis( video, photo)
About treatment of
disease At the beginning of treatment, the primary task is to eliminate pain symptoms. Therefore, the patient is first prescribed a bed rest, and then a restriction of activity. In parallel, drug treatment with anti-inflammatory drugs is performed. This allows you to remove puffiness and inflammation, reduce the squeezing of nerve endings, remove pain.
The next step is the application of various physiotherapy methods, as well as massage and physical exercises with osteochondrosis. Physiotherapy is not always effective: it helps someone, and some do not. But the last two of the above methods give results for all patients.
Therapeutic gymnastics is a specially developed complex of exercises for osteochondrosis and other diseases of the spine. Physical exercises with osteochondrosis are prescribed after the pain has been removed. In this case, exercise therapy will help keep muscles toned, reduce the need for medication.
The main goal of gymnastics is to strengthen the muscles of the back, since in many respects it is the muscle weakness and insufficient physical loads that become the root cause of osteochondrosis. It should be noted that all physical exercises for osteochondrosis are physiological in their parameters, therefore, when exercising them, the muscles are not overtired. A correct and regular use of exercise therapy helps to relieve the load from the spine.
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Features of therapeutic gymnastics
It should not be forgotten that therapeutic exercises can not be performed during the exacerbation of the disease. In addition, you need to perform only those that do not lead to pain in the process of execution.
Performing exercises for the back with osteochondrosis, it is necessary to ensure that the muscles are not overloaded. Exercises associated with strong stress should alternate with rest.
It is extremely important to perform exercises smoothly, without making sudden movements and supporting posture!
Exercises for the treatment of osteochondrosis can be performed at any time. To make them most useful, you need:
- Regularly perform gymnastics.
- Do the movements correctly, take your time.
- Proper breathing.
Exercises for the treatment of osteochondrosis
What exercises should be performed in case of spine disease? Allocate a whole complex of exercises for osteochondrosis, which can be done at home. It includes tasks that you need to do while sitting, standing and even lying on your stomach.
Basic exercises for osteochondrosis
It is recommended to warm up the muscles slightly before the beginning of the exercises with the help of the following actions:
- Walking around the room.
- Raising and lowering of hands.
20 minutes against the osteochondrosis of the cervical spine
- Controling the posture, bend the neck, pressing the chin to the chest as much as possible, after which the neck is slowly straightened and as far as possible to be brought back. Extension is made on inhalation, flexion on exhalation.
- Standing or sitting position. It is necessary to put a palm on the forehead, press for 10 seconds.
- Fold your fingers "in the lock" on the back of your head, keep your elbows together, putting your chin on your folded forearms. Bracing the edge of the palm in the back of the head, as high as possible to lift the combined forearms.
- Lying on your stomach, put your hands along the trunk. Slowly turn your head to the right, return to the starting position, then turn your head to the left. Do 10-15 times.
- Do not change the position, put the chin on the palm of your hand, relax your neck. Turn your head like in the fourth paragraph.
20 minutes against chest osteochondrosis
- Sit on a chair with a low back, so that the shoulder blades rest. Breathing in, back up, stay in this position, exhaling, return to the original.
- Standing in the doorway, place your hands on the upper jamb, and your elbows on the side jamb. Leaning with his hands, bend forward, throwing back his head. The number of repetitions is arbitrary.
- Sit down, fold your hands "in the lock" between the knees. When you inhale, tilt the body to the side, on exhalation - straighten. Repeat 10 times.
Properly performing these exercises will relieve tension from the sick nerve roots of the spine and improve muscle tone.
20 minutes against lumbar spine osteochondrosis
To perform these exercises from spine disease, you need to lie on the floor, stretch your arms along the body and do the following tasks:
- Bend the right leg, raise, fully straighten, lower. Repeat with the other foot.
- Repeat the first job with two legs at the same time.
- Make a "bicycle"( circular movements with raised half-bent legs).
- Straight legs raise slightly above the floor and make "horizontal scissors".
- Lie down face down, hands folded "in the lock" on the back of the head. On inhalation we bend back, fix this position, then exhale, descend.
Regularly performing these physical exercises with osteochondrosis, you can stop the development of the disease and avoid unpleasant complications. It is necessary to approach this responsibly, to perform the exercises correctly and smoothly, since sudden movements can lead to damage to the diseased parts of the spine.
Despite the high level of development of medical treatment, physiotherapy exercises for the spine are the key point of non-drug therapy for spinal injuries and diseases of the musculoskeletal system. Therapeutic physical training in diseases of the spine should be developed taking into account the type and stage of the pathological process, the general condition of the patient and functional changes.
With the help of video: Physiotherapy exercises for the spine, it is possible at the early stages of any disease to regress pathology, which will reduce the burden on the internal organs and the musculoskeletal system of a person. The effect of the lessons is similar, as well as attending courses with a teacher. The main thing is to follow the sequence of exercises and not miss classes, then the success of the physical therapy is provided.
Basic rules for exercise therapy
Therapeutic physical complexes of exercises are prescribed only after the diagnosis, because for each disease there is an approach in the form of professionally developed exercises. If the direction of classes is incorrectly chosen and irregularly conducted, the efforts made can seriously harm a person.
LFK includes complex exercises aimed at restoring or straightening the column of the spine. Correction is carried out with excessive flexures of the frontal plane and lateral deviations. Exercises to give flexibility to joints and vertebrae help prevent the progression of pathological changes not only in the spine, but in other parts of the musculoskeletal system.
LFK - a hernia of the vertebral department
Therapeutic physical training with a hernia of the spine is aimed at eliminating the disease in the cervical, lumbar and thoracic areas - in those areas in which the pathological process is localized.
You should spend at least twenty minutes a day in class:
- Three, five minutes after and before bedtime - stretching the spine, necessary for the effectiveness of the exercises.
- Ten minutes for basic exercises - will reduce pain and increase the mobility of the spine.
Therapeutic physical training with hernia of the spine is carried out at different stages of the disease, but despite this, during the classes there should be no pain, otherwise exercises for strengthening the spine should be replaced by less active ones.
Exercise # 1
To stretch the spine, you need to lie on your abdomen, on a pedestal, of such a height that it reaches approximately to the knees. You can use a stool with a pillow at the top. The pelvis and shoulders should hang, so that the top of the torso inflection falls on the blocking area. The body weight should be concentrated on the knees and elbows and partly on the abutment under the belly. Muscles as relaxed as possible, breathing only through the upper part of the lungs.
Exercise # 2
Sitting, preferably on a stiff chair. Hands on the back of the head, the back is deflected, so that the spine is pressed against the upper back of the chair. The effect occurs on the thoracic and lumbar spine. It is carried out 3-4 times.
Exercise # 3
Walking on your knees and arms outstretched( fours), your back is straight, your arms do not bend. It is performed to strengthen the spinal muscular divisions and allows to minimize the burden on the spine.
LFK - osteochondrosis of the vertebral department
Therapeutic physical training in osteochondrosis of the spine is necessary in the acute period of the disease and is aimed at reducing pain and relaxing the muscles.
Performs lying, face up, arms stretched parallel to the trunk, legs straight. The movements are slow, alternating: hands stretch upward, return to their original position;legs stretch upward, return to their original position;the head is raised and lowered.
Exercise # 2
Performs lying down, face down, hands are down with the palms under the chin. Legs are bent at the knee, heels alternately and slowly touch the buttocks. Performed slowly, the relaxation is maximum.
Exercise # 3
It is performed standing, hands are lifted up, the brushes are relaxed, then descend without tension of muscles. The body leans forward, hands slightly swing, which increases the flow of blood to the affected joints of the spine and limbs.
LFK - fracture of the spine
Therapeutic physical training in case of a spinal fracture is carried out after carrying out restorative fixation procedures. With the help of complex exercises it is possible to prevent muscular atrophy, accelerate the course of regenerative processes and strengthen the muscles of the trunk.
Exercise # 1( first period)
- Compression and unclenching of hands.
- Circular motion with hands: hands on shoulders.
- Leading alternately legs, sliding on the bed.
- Turn on the belly( end of period): support on elbows and feet.
- Raising the head and shoulders( end of period): the upper part of the trunk is raised, the hands on the breath are retracted.
Exercise # 2( second period)
- Performed on the knees, emphasis on the back of the bed: the straight hand is pulled upward with the palm to the side, the look is fixed on it, similarly with the other hand.
- Performed on the knees, emphasis on the back of the bed: steps on the knees forward, back, left, right.
- Gradual transition to a vertical position with support.
Exercise # 3( third period)
- Performs lying on the back, hands are fixed on the back of the bed: legs are raised 45 degrees up, they are bred to the sides and slowly lowered. Breath even.
- Lying on the back, the support is made on the feet and elbows: raising the pelvis and fixing the trunk for a few seconds.
LFK - curvature of the spine
Physiotherapy exercises in the curvature of the spine are aimed at slowing the progression of the pathological process and preventing complications from the functioning of internal organs.
Position - sitting, hands fixed behind the head: the shoulder belt turns alternately and slowly in different directions, the legs are still, but as relaxed as possible.
Exercise # 2
Position - lying on a firm raised surface, elbows are set at the edges: the body tapers down for 30 degrees, making rolling movements down and up.
Exercise # 3
Position on the abdomen, the belt area on the edge of the hard raised surface, the hands are fixed behind the head: the slopes are down and up( you can fix the load at the feet - 2,5-3 kg).
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Complex of exercises for osteochondrosis of the spine
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LFK for osteochondrosis of the spine.
Complex of exercises for diseases of the spine and joints.
Instructor LFK - Julia Shevkoplyas.
►MINI-COMPLEX LFK for cervical osteochondrosis. Simple and effective!
Cervical osteochondrosis - exercise therapy. Get Free author's treatment of Shine osteochondrosis by e-mail: http: //osteohondrosy.net/youtube/ free. ..
See detailed CHRONOMETERAGE of the clip here and click in the right place:
0:50 - Warm-up( upper limbs and shoulder girdle);
1:00 - 1 st warm-up exercise LFK with cervical osteochondrosis( upper limbs of the shoulder girdle);
2:00 - 2nd warm-up exercise of exercise therapy for cervical osteochondrosis
3:00 - isometric( static) exercises, can be performed both at remission and at exacerbation of cervical osteochondrosis;
4:45 - the next isometric exercise of exercise therapy for cervical osteochondrosis;
6:20 - exercise for stretching muscles and restoring blood flow( hitching);
7:35 - a dynamic breathing exercise for remission and exacerbation of cervical osteochondrosis.
Osteochondrosis of the spine is a "disease of our time".But is it worth treating this as a given and suffering pain? And the pain with osteochondrosis is very, very tangible. According to the author of the popular course "Healthy spine for 2 weeks" by Alexandra Bonina, osteochondrosis of the spine is not a verdict or a disease at all. These are functional changes in the spine, developed under the influence of various factors.
What kind of gymnastics to perform with osteochondrosis?
How to treat osteochondrosis of the spine?
By the movement! But only - systematic and qualitative. The main thing to remember: the most effective is the movement of certain parts of the body, in certain directions, with a certain duration, intensity and periodicity.
The physician of physiotherapy and sports medicine, the author of courses on the treatment of spine osteochondrosis Alexander Bonin will explain in detail and visually show how to treat cervical, thoracic, lumbosacral osteochondrosis at home.
In her videos, Alexander will point out the symptoms of osteochondrosis of the spine, demonstrate self-massage techniques for osteochondrosis, put emphasis on what and how to do the exercises directly with cervical osteochondrosis, chest osteochondrosis, osteochondrosis of the thoracic department and all its other forms.
Mini complex of exercise therapy for cervical osteochondrosis http: //www.youtube.com/ watch? V = yzyokK. ..
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