Physical exercises enable us to strengthen muscle corsets and reduce the manifestation of the disease.As soon as you remove the pain syndrome and start training, the effect will not be long in arrival.
Osteochondrosis is a common occurrence among the population of developed countries.Today, this disease begins to appear at an earlier age than, for example, 15 years ago.The disease can affect any compound, but the most often suffers the human queen.One of the treatment methods in this case are exercises for the lumbar spine, as well as its core-thoracic surface.Osteochondrose exercises to date remain one of the simplest and safest methods of therapy.
Why is gymnastics useful for osteochondrose
Osteochondrosis is damage to the cartilage of the wrist tissue.With age, the nutrition of the cartilage wrist worsens.This, combined with the absence of sufficient amounts of necessary elements in the diet, leads to early dystrophy of cartilage, its mineralization, general - destruction.A small brilliant tissue atrophy already affects our benefit and is called osteochondrosis.The most dangerous osteochondrose is localized in spine.The Kičan cijdina goes through the spinal column, which is done between the head and other parts of the human body, is performed a nerve connection between the head and other parts of the human body.
Destroying cartilage tissue affects the safety of nerve roots that can tighten - as a result, a person ceases to feel fingers, hands, legs, experience in leg, sacrum and other parts of the body.Otoohondroz can also affect other parts of the body - wherever there are joints, this disease can occur.In older people can be localized in shoulder, forearm, ankle joint, thigh.As a result, shared mobility is largely limited, the hand or legs are not moved or not moved very badly for pain.
It is strange that it is painful to move with osteochondrose, but it is a movement in these situations that help.The movement is one of the basics of problems with the treatment with the cartilage.Together with abundant hondroith and glucosamine entry, it is perfectly located a set of osteochondrose exercises with their tasks perfectly.It should be borne in mind that there is any joint static structure, itself will not be experienced on the move.And her muscles move.And they keep him in a steady state, muscles.Weak muscles are not able to maintain a joint in the optimal position.As a result, he "breaks" in front of the schedule.
It is of particular importance to strengthen your spine muscles.The LFK gymnastics is relevant for a specific area of the spine, but with one correction.If the lower back hurts, only exercises for the lumbar curve of the spine, but also for the rest of the department should be performed.This is important to do to prevent osteochondrose of the door, for example.Finally, if the lower back is injured, then the muscle tone in its area is insufficient.This suggests that muscles are weak in other places.
If the neck hurts, then the gymnastics helps with osteochondrosis of cervacing spine.By the way, she doesn't help not only disease, but even before the start of pain.Try and see for: Periodic mixing Even a healthy neck is not only useful, but also pleasant.
Gymnastics for different parts of the spine
There are a lot of different exercises for osteochondrose of the spine in the therapy, so that all adverbs them simply possible, so we will consider the simplest and most relevant opportunities.During acute pain, load is not necessary.It will only worsen.If your movement does not bring harsh pain, then you can practice.
The key to success is to give due time, don't rush, don't do everything regularly.Then treatment will help escape pain.
The exercises for the spine are filling that must be done in the first phases.
Neck
Let's start with the very top, a bridge that connects the body and head.This is the neck.Her health is the key to our good.
Cervical osteochondrose can be interconnected.For example, when the problem is at the level of the first cervical spine, the joint between it and the last breast is suffering.In addition, osteochondrosis rarely affects only one wrist.
Gymnastics for osteochondrose of the cervical spine should be ideally used not only when they state disease, but also for prevention, even before it starts.Session is performed: at home, in the hallway, at work or even transport.In the latter case, take into account the shaking while driving, the roads are not always.
- Gently and slowly curl your head clockwise and against it.
- Help your hands tilt your head to the right shoulder and left (exercise with stretching elements).
- Take your head with your hands and try to improve your head on all 4 sides, overcoming your arm resistance.The task is to feel resistance and overcome it, muscle strain.
- Break your hands on the back of the door from the back of the head to the shoulder in the muscles in the circular suggestions.
Repeat each exercise 5-10 times slow pace.If pain occurs - stop execution.
Chest
Some osteochondrose of cervix are similar.Let's go:
- Sitting exactly raise your shoulders, put them back.This movement strengthens the trapezoidal muscle - its top forms the back side of the lower door, and the bottom is located near the spatula.
- Make and spread shoulders.Create this movement 10 times in advance and back.
- Raise the first shoulder, lower it.Now raise the other shoulder.Lower.
- Raise the first shoulder and then another.Lower your shoulders in reverse order.
- Circular movements with shoulders - slowly make 10 laps clockwise and against it.
- Repair your knees and pelvis, turn the lower back axle in one direction and the other.
Gymnastics for chest osteochondrose, as well as with any other, is made slow.Each sharp negligent movement can worsen the situation.
A little rear
Exercises for a lumbosacral spine should also be done after pain removal.With the lower back, everything is more complex, you can't do exercises in the exercise to strengthen the lumbar spine.Unless proceed to the chair by forming a natural elimination in the lower back, and in general, proper posture should be elaborated.
Before performing the exercises to strengthen the lower back muscles and other back exercises with osteochondrose, swim on the scale and look in the mirror.If it is on scales, the number is higher than your height (in cm) minus 100 and plus 10, you should most likely think about losing weight.Finally, each additional kilogram is an additional load on your spine.And the big stomach changes the focus of the body: it pulls the lower back forward more than follows.
Often osteochondrosis of the lower back people who are not associated with professional sports, it occurs precisely because of the voluminous abdomen.Performing exercises with lumbar osteochondrose, at the same time, you need to take care of the figure tightening and returning the center of gravity to normal.
To combat the lower back pain, you will need to work at the bottom of your back and printing.This is done at the initial level at home, lying on the carpet.Then you can already go to the fitness room.
The simplest exercise for osteochondrose of lumbar:
- Let's pick up the press, lying onto the mat - the hands are crossed on the chest, the feet stand on the floor.Lightly lift the head off the floor, the lower back is pressed.We work 15 times.
- Bear on your back straighten your legs, hold your hands behind your head or lower it with your body.From this position, turn your legs alternately.Repeat movement with each foot 15 times.
- Roll up on your stomach, stretch your hands forward.From this position, we raise the upper body without throwing your head back.If there is strength, we also lift your legs.Exercises are called "ship".You can swing back and back on your support.We try to fill 10-15 reps.
Exercises for lower back pain allow us to strengthen muscle corsets and reduce the manifestation of the disease.As soon as you remove the pain syndrome and start training, the effect will not be long in arrival.
Strengthening the back of muscle with osteochondrose is primarily important for the sacral department and for all other parts of the back.
There are more serious exercises for a lumbosachlorn spine.They should be done after the above.This:
- Lifting legs in height (no load on spine at all, one setper),
- Raising the body on a sloping bench for printing,
- Exercise in the simulator.
Even with the osteochondrose of the lumbar spine, the bandage of different degrees of rigidity often saves.Consult a doctor about this.
Remove deterioration
Exercises to strengthen the back muscle muscles can only be done after the pain is gone.In case of pain in the back, giving a leg or other body part, you should contact a neurologist.The doctor will determine localization of pushing and prescribe the required treatment.
When the pain starts leaving and gradually calm down, this is the time to start the hours.And remember, only do what doesn't cause discomfort!
What do I do on?
The acute period passed, you diligently did everything you need to strengthen the back muscle with osteochondrose.
Further script two:
- You can leave the gymnastics, return to the previous lifestyle and feel all the charm again, for example, osteochondrose of the lumbar region.To do this, you have to live as you lived before.
- Or you can go in the way of health - see your diet, weight, make the same exercises with lower back pain and other departments.At least only that no more pain.
You can also find some other complexes to maintain your spine's health.Exercises are the easiest way to treat.The choice is yours.