Physical exercise allows us to strengthen muscle corsets and reduce the manifestations of disease.Once you eliminate the pain syndrome and start training, the effect won't be very long.
Osteochondrosis is a common phenomenon in the population of developed countries.Today, the disease begins to appear at an earlier age, for example 15 years ago.The disease affects any joint, but most people's spine is affected.In this case, one of the treatments is to exercise the lumbar spine and its cervical spine area.Exercise for osteochondrosis remains one of the easiest and safest treatments to date.
Why gymnastics is useful for osteochondrosis
Osteocartilage degeneration is a damage to joint cartilage tissue.As we age, the nutrition of articular cartilage deteriorates.Combining with insufficient essential elements in the diet, this can lead to early malnutrition of the cartilage, which usually destroys its mineralization.Small atrophy of cartilage tissue is already affecting our wellbore, known as osteochondrosis.The most dangerous osteochondrosis is located in the spine.The spinal cord passes through the spine, thus creating a neural connection between the head and other parts of the body.
The damage to cartilage tissue affects the safety of nerve roots, which can be clamped - as a result, a person stops feeling the fingers, arms, legs, experience pain, legs, ac bones and other parts of the body.Osteochondrosis can also be affected by other parts of the body - this disease can occur no matter where the joint is.In the elderly, he can be localized on the shoulders, forearms, ankles, and thighs.As a result, joint mobility is greatly limited, and the arms or legs do not move or move poorly due to pain.
Osteochondrosis is strangely painful, but in these cases, they help.Exercise is one of the foundations for dealing with cartilage problems.Together with abundant intakes of chondroitin and glucosamine, a set of exercises that perfectly deal with osteochondrhea disease.It should be remembered that any joint is a static structure and it itself does not proceed in motion.Her muscles were moving.They also keep it in a steady state.Weak muscles cannot keep joints in their optimal position.As a result, he "breaked" ahead of time.
What is particularly important is the strengthening of the spinal muscles.LFK gymnastics is associated with specific areas of the spine, but there is a correction.If the lower back is injured, not only should exercise for the lumbar tas bone movement of the spine, but also for other departments.For example, this is important to prevent osteochondrosis in the neck.After all, if the lower back is injured, the muscle tone in its area is insufficient.This suggests that the muscles are weak elsewhere.
If the neck is injured, gymnastics help thin the osteocartilage of the cervical spine.By the way, she can not only help with the disease, but also help before the pain begins.Try to see for yourself: kneading a healthy neck regularly is not only useful, but also enjoyable.
Gymnastics in different parts of the spine
In exercise therapy, there are many exercises for spinal osteochondrosis, and it is possible to bring them all to them, so we will consider the simplest and most relevant options.During acute pain, no load is required.It only makes the situation worse.If exercise doesn’t cause you a huge pain, then you can solve it.
The key to success is to spend a lot of time, don’t worry, do everything regularly.The treatment will then help get rid of the pain.
The spine exercise is a charging that must be performed in the first stage.
neck
Let's start from the top, connecting the body and the head.This is the neck.Her health is the key to our health.
Can interconnect cervical osteochondrosis.For example, when the problem is at the level of the first cervical vertebra, the joint between it and the last breast suffers.In addition, osteochondrosis rarely affects only one joint.
Ideally, gymnastics with cervical osteocartilage degeneration should be used, even when the disease begins to be used for prevention.It is sitting: at home, in the hall, in work and even in transportation.In the latter case, consider shaking while driving, the road is not always uniform.
- Gently, slowly twist your head and then twist towards it.
- Help your hand tilt your head to the right shoulder and to the left (move with stretching elements).
- Grasp your head with your hands and try to extend your head on all 4 sides to overcome both hands resistance.The task is to feel resistance and overcome it, making the muscles tense.
- Pull your hands on the back of the muscle from the back of the neck from the back of the head, and move around the shoulders of the muscles in a circular shape.
Repeat each exercise 5-10 times at a slow pace.If pain occurs - stop performing.
Chest
Some exercises are similar for cervical and breast osteochondral diseases.Let's start:
- Sitting just as you lift your shoulders and put them back in place.This movement enhances the trapezoidal muscles – the top of which forms the back of the lower neck and the bottom is near the blade.
- Make and spread your shoulders.Make this exercise 10 times ahead of time and back.
- Lift the first shoulder and lower it.Now lift your second shoulder.reduce.
- Raise the first shoulder, then lift the second shoulder.Lower your shoulders in the opposite order.
- Circular motion with shoulders - Slowly rotate 10 circles clockwise.
- Fix the knee and pelvis and rotate the axis of the lower back in one direction.
Like anyone else, gymnastics for breast osteochondrosis are also slow.Any sharp and careless movement will exacerbate the situation.
Small
After eliminating the pain, you should also exercise the lumbar spine.In the lower back, everything is more complicated and you can’t exercise during exercise to strengthen your lumbar spine.Unless you can appear on a chair by forming a natural deflection on the lower back, you should usually figure out the correct posture.
Before doing a back exercise to strengthen lower back muscles and other osteochondrosis, stand on the scales and look in the mirror.If on scale, the numbers are larger than your height (in centimeters) minus 100 and 10, it is very likely that you should consider losing weight.After all, every kilogram is an extra load on the spine.The large stomach moves the center of gravity of the body: it pulls the lower part forward far beyond its subsequent.
In people who are not associated with professional exercise, osteocartilage in the lower back usually occurs due to a large amount of abdomen.At the same time, you should deal with lumbar osteochondrosis for exercises, while you should take care of tightening the numbers and bringing the center of gravity back to normal.
To combat lower back pain, you need to exercise your back and the bottom of the press.This is done on the initial level at home, lying on the carpet.Then, you can already go to the gym.
The easiest lumbar bone exercise:
- We download media, lying on the carpet - hands crossed on the chest and feet standing on the floor.We raised our heads slightly from the floor and our lower back was pressed.We did it 15 times.
- Lying on the back, straighten your legs, hold your hands behind your head or lower them along your body.From this position, lift your legs alternately.Repeat 15 movements per foot.
- Flip your stomach and stretch your arms forward.From this position we raise the upper part of the body without lifting your head backwards.If we have strength, we will also raise our legs.Exercise is called "ship".You can swing back and forth at the support point.We strive to achieve 10-15 repetitions.
Exercise of lower back pain allows us to strengthen muscle corsets and reduce the manifestations of the disease.Once you eliminate the pain syndrome and start training, the effect won't be very long.
Strengthening the back muscles with osteochondrosis is crucial for the S-bone department and all other parts of the back.
There is more severe exercise in the lumbar spine.They should be done after what is indicated above.this:
- Hang your legs in the suspension (no load on the spine at all, one stretch),
- Lift your body on the tilted bench,
- Work out in the simulator.
Even if there is lumbar vertebrae degeneration, rigid bandages of varying degrees are often saved.Please consult a doctor.
Delete deterioration
Only after the pain disappears can you do exercises to strengthen your back muscles.If you have back pain, legs, or other parts of your body, you should contact a neurologist.Doctors will determine the localization of the kneading and prescribe the necessary treatments.
This is the time to start the lesson when the pain begins to leave and gradually fades.Remember to do things that will not cause discomfort!
What should I do next?
The acute period is over and you work hard to accomplish everything you need to enhance osteocartilage degeneration.
Further scripts:
- You can quit gymnastics, return to your previous lifestyle, and feel all the charms again, such as lumbar osteochondrosis.To do this, you need to live your lifestyle as before.
- Alternatively, you can step onto your health – check out diet, weight, lower back pain and other departments to do the same exercise.At least it's just not more pain.
You can also find some other complexes to maintain your spine health.Practice is the easiest way to treat it.The choice is yours.