Osteochondrosis is one of the most common diseases today. It is often called a person's payment for the uprightness, since the backbone is the focus of pain. Excess weight, load on the back, sedentary work, lack of exercise - all this can lead to the appearance of osteochondrosis. And they can suffer both adults and teenagers. But, despite all seriousness and soreness, this illness is susceptible to prevention and treatment. And the most common way is gymnastics.
Therapeutic exercises with osteochondrosis of the spine
In medicine, osteochondrosis is divided into several subspecies:
- Cervical . It manifests as aching pain in the nape, as well as lateral sections of the neck. With cervical osteochondrosis, any movement of the head becomes difficult, and pain can be given to the hand or fingers and cause a sensation of "goosebumps". This is one of the most dangerous species, because it is in the neck area that there are important vessels and arteries feeding the brain.
- Thoracic . He is often confused with heart attack, angina pectoris, pneumonia and other diseases. There is chest osteochondrosis in the form of pain between the ribs, which is felt with deep breaths, sharp bends of the body or with physical exertion.
- Lumbar . The most common form of osteochondrosis. It manifests itself as a backache or pain in the back and lumbar region. With the onset of pain, there is a sensation of numbness in the skin and limbs. The patient can neither bend nor turn around. In this case, the pain can also go away suddenly, as it began.
- Combined . This kind of osteochondrosis can occur immediately in several parts of the spine. Symptoms correspond to those areas described above.
Gymnastics for osteochondrosis of the spine is the best measure of prevention and treatment, based on the natural movements of the body. Today, each department has its own set of exercises. We will analyze the simplest and most effective.
- Gymnastics for the neck with osteochondrosis (exercises are performed standing):
- Straighten your back and occupy the starting position of the foot on the width of the shoulders. Slowly tilt your head sideways and hold it in this position for 10 seconds, slightly straining your muscles. Slowly return to the starting position. Do the same with the slope in the other direction. Exercise should be done 15 times;
- slowly tilt your head forward, hold for 10 seconds and strain the muscles of the neck and occiput. Smoothly return to the starting position. Slowly tilt your head back, without touching the back of your neck, and hold for another 10 seconds. Repeat the exercise 15 times;
- Turn your head sideways and try to reach your chin to the shoulder for 10 seconds. Return the head to its original position and do the same in the other direction. Repeat 15 times.
Gymnastics with osteochondrosis of the cervical section can be done in the sitting position. These exercises will perfectly help to relax at the slightest signs of fatigue during work.
- stand upright, feet shoulder-width apart. Slowly and smoothly "hump" the back and pull the chin to the stomach. Shoulders should stretch towards each other. Hold in this position for 10 seconds and start slowly unbending your back, taking the shoulder blades and throwing your head slightly back. Hold for another 10 seconds and repeat the exercise 10 times;
- standing straight perform circular motions shoulders 10 times first back, and then forward;
- Clench your hands in fists and rest them in the back under your shoulder blades. Bend in the back and stay in this position for 10 seconds. Then slowly stoop your back and lean forward, clasping your arms. Repeat 10 times.
This gymnastics is also suitable for cervicothoracic osteochondrosis.
- stand upright, feet shoulder width apart, hands on waist. Slowly with a straight back, tilt the body forward. Go back to the starting position and lean with the straight back back as far as it will turn out. Do the exercise 10 times;
- Staying in the same position, make the slopes to the sides with a straight back. Perform 10 repetitions;
- gymnastics with lumbar osteochondrosis can be performed in the supine position. For this, lie on your back and relax. Strain your abdominal muscles and try to squeeze your back on the floor.
Hold for 10 seconds and repeat the exercise 10 times. Further, also lying on your back, bend your knees. With one hand, one arm is drawn to the knee of the opposite leg. Do the same with the other hand. Repeat 10 times. Pull your hands behind your head and stretch as far as possible.
Remember that therapeutic gymnastics with lumbar osteochondrosis and its other forms is slow. Do not do any sudden movements. this can cause more damage to your spine. Regular exercise for 15 minutes a day will help to avoid pain and will be a good prevention of other diseases of the spine.