First you need to understand that for all people, the dimensions of the muscles on the right and left sides of the body are slightly different, and to certain extent this is normal. Suppose, for right-handed people, the muscles on the right limbs are usually larger than on the left ones, while for left-handed people, on the contrary, the muscles of the left side of the body are better developed. The dimensions of the muscles are different for everyone, it’s just that usually this difference is not significant, so they are invisible to the eye. But if you take a centimeter and take measurements, you will notice that in fact, the size of the muscles on the right and left hemispheres of the body is slightly different.

I repeat that not big difference in muscle development - this is normal, and due to nature. In the same way as the strength of the right and left hands differs. However, for various reasons, it happens that muscle sizes differ very much. This is immediately noticeable to the eye, and, of course, it does not look very good.

Now let's move on to information on how to fix problems in muscle development.

First:

In training, you need to perform exercises so that the load on the right and left sides is always the same. The body builds muscles in response to loads, so if the loads are the same, then the muscles will develop evenly. You need to perform the same number of repetitions for the right and left side, and always follow a clear technique for performing exercises. If you do exercises crookedly, for example, crookedly pressing the barbell, then the load on one side will be greater than on the other and the muscles will develop unevenly, so always follow a clear technique in all exercises. Control yourself by looking in the mirror, or ask a friend to watch you do the exercise.

Some people find it difficult to use dumbbells of different weights. For example, when performing for the lagging side, taking the dumbbell is a little harder. Remember, you can't do this! This breaks the technique of the exercise, develops incorrect movement skills in you, and can lead to injury.

Moreover, if one side is weaker, then what is the point of taking more weight for it? It turns out that the strong side will not finish, and the weak side will simply not pull out, and will get tired earlier. Remember, you just need to train correctly, follow the technique of performing exercises, load the muscles equally, and then they will even out in size over time, and in the future they will develop evenly.

Second:

You need to train regularly. Muscle development takes time, so be patient, exercise regularly, and soon you will notice that the muscles will even out in size and begin to develop harmoniously. If you go in for sports only once a week, or often quit training, then where can you expect good results?

Third:

With a very large difference in muscle size, you can use additional approaches for the lagging side. For example, if you have one pectoral muscle significantly less than the other, then after you have done all the exercises for the pectoral muscles, after you have worked them evenly, you can do one additional approach for the lagging side. The same if you have one less bicep. Once you've done the entire bicep program, you can do one extra set for the smaller bicep.

It is not necessary to give too large additional loads to the lagging side. You will simply overtrain the muscles, they will not have time to recover, and in the next workout they will work much worse. Train the muscles evenly, and load both sides equally, and for those muscles that are smaller, you can do one additional set at the end. common complex. Add loads for weak side little by little. And give your muscles time to straighten out.

To additionally load the muscles on only one side, use dumbbell exercises or exercises on simulators. For example, to work one chest muscle, you need to use a dumbbell bench press. You take dumbbells, lie down, and press with only one arm. You take two dumbbells in order to maintain balance and perform the bench press evenly. You can also perform a one-handed press on a special simulator for the pectoral muscles. In addition, you can do push-ups from the floor on one arm. For there are also exercises that are performed with one hand with dumbbells. For example, bending the arm with dumbbells on a special bench that isolates the biceps. Or, bending one arm with an emphasis on the thigh.

Suitable for any muscle special exercise, which only loads one side. However, I recommend using these methods only as a last resort if you have a very large difference in muscle size, or, for example, you are recovering muscles after an injury, and you need to specifically work out some part of the body. Otherwise, just exercise regularly. Load the muscles equally, and observe exercise technique, and then the muscles will develop evenly. This is what you should strive for.

Fourth:

In some sports, where one part of the body works significantly more than the opposite, athletes can experience strong imbalances in the development of muscles on the right and left sides. Following from this, it is better for all athletes to include complexes for general physical preparation in training, and do exercises that work out muscles on both sides, that is, they always work with the whole body. Then your muscles will grow evenly and harmoniously, and this will allow.

So:

Regular workouts

Strict adherence to exercise technique

Whole body work

These activities will help you develop harmoniously.

Video - The right hand is larger than the left, Muscles of different sizes

right hand larger than left

Hello everyone, today we will talk about the asymmetry of the chest. But I haven't forgotten yet. I want to recommend to you the site of my friends who deal with Tony Perotti bags. I constantly look at them, the guys have a choice for every taste.
The "problem" of different muscle volumes, on both sides of our body, is very common not only in bodybuilding, but also in other sports. It becomes especially unpleasant when you notice your disproportion in the mirror, but even worse when someone from the outside begins to notice that you have unevenly pumped muscles. And involuntarily the question arises: what to do if one pectoral muscle is larger than the other, as well as other muscles located symmetrically to each other?

In fact, there should be no panic. Human body so arranged that it does not have a clear symmetry. To verify this, it is enough to take a measuring tape, which is used by seamstresses, and carefully measure the muscles on the right and on the left side of the body. Even the ideal athlete, who does not visually see any difference, will still have discrepancies in measurements. By the way, performing bodybuilders (professionals) very carefully monitor the proportions of their bodies and the problem of lagging muscles is very familiar to them. After all, modern bodybuilding, in some way, resembles a beauty contest, where, in addition to relief and volume, there should also be perfect symmetry.

Sometimes the definition of body parameters is affected by illumination and the angle of view. Therefore, ask your friend to look at you from a different point of view. It is possible that all this just seemed to you and you should not worry about trifles.

When nature has nothing to do with

As I already mentioned, it is quite acceptable if you or your friends have a slightly out of proportion body, that is, not noticeable to the eye. But if it is visible to the eye, then it is not quite beautiful. Of course, you don’t want to have such a defect and the first desire is to somehow get rid of it. But first, let's determine the causes of uneven muscles on both parts of the body:

Causes of unevenness muscles

1. Congenital or acquired disease. In this case, due to a violation of metabolic processes or deformation in certain parts of the body, muscle disproportion occurs. That is, nutrients are not supplied to those parts of the body where it is needed, and there the muscles begin to “dry out”. For example, diseases of the spine (scoliosis, kyphosis) deform the spine, as a result of which the proportion of the body (muscles) changes.
2. Physiological features of right-handers and left-handers. Due to these features, the right-hander uses the right arm or leg much more often, and the left-hander uses the left arm or leg (left side of the body) more often. That is why right-handers on the right side of the body will have slightly more muscles than on the left side, and vice versa for left-handers. Hence the difference in muscle size. After all, each of us noticed that it is much easier for a left-hander to lift any weight with his left hand, and for a right-hander - with his right hand ...
3. Feature of the profession or sport. In this case, people who constantly load the same part of the body, as a result, get a difference in muscle volume in one or the ionic part of the body (muscle group). For example, a left-handed blacksmith who constantly holds (works) a hammer in his left hand will train the muscles of the left side much more significantly than on the right. The situation is the same for tennis players or fencers. As you know, given reason very strongly associated with the physiological characteristics of left-handers and right-handers (the second reason).
4. Wrong exercise technique. The most unpleasant thing is when, due to his inattention and inexperience, an athlete neglects the technique of performing exercises. Because when he does something wrong for a long period of time, he will gradually get an unpleasant result. At least the difference in muscle volume, and as a maximum injury.
5. As a result of trauma. None of us is immune from injuries, since even a very attentive and experienced athlete (worker) can get it. So, any injury leads either to a violation of blood circulation (this reason is very related to the first one), or to a temporary restriction in movement or immobilization of the part of the body where the injury was received. Thus, if blood circulation is disturbed in one of the parts of the body, then the muscles will not develop evenly, since much less nutrients will be supplied to the injured area through the blood. After all, one of the main conditions for muscle growth is good nutrition (oxygen and nutrients).

But, and if the injury has led to a restriction in movement or immobilization of any part of the body, then in this place the muscles will begin to “dry out” (decrease) due to their lack of fitness. After all, our body is the most greedy of all whom I only know, since it always strives for balance and does not spend extra resources on maintaining unnecessary systems. In this case, this is an unused part of the body (muscle group). For example, a broken arm will lead to a significant weakening of it ...

How to deal with those who have the most noticeable difference in muscle volume

Of course, it is unpleasant to have a disproportionate body, but do not despair - everything can be fixed if you follow my recommendations, but first, let's analyze the main mistake that many athletes make on the way to a proportional body.

As you already understood, the question is what to do if one pectoral muscle is larger than the other? It can happen to each of us. But the worst thing is that many believe that if you give the lagging muscle an even greater load (weight), then it will grow, and therefore the proportion of muscles on both sides will appear. But it's not as easy as it seems, because this method, in most cases, leads only to injury and overtraining (regression), because in fact, most often, everything happens this way:

1. The weak muscle (lagging behind) so received a good load from your working weight, but if you load it even more, the exercise technique will disappear completely, which means that part of the load will not be taken by the target muscles, but by the auxiliary muscles, tendons and the stronger side of the - for the curve of the exercise. Which can lead to injury.
2. Due to the heavy loads on weak muscles, there will be more catabolic (stress) hormones that are very detrimental to muscle growth (destroy them).
3. And yet, a weak muscle, due to the large weight on it, may not have time to recover before next workouts. Therefore, with each lesson, if this continues for several weeks or months, then you are guaranteed overtraining.

By the way, with regard to injuries, thanks to them, many athletes completed their sports career. Having succumbed to the temptation to do everything faster, they were forced to regret this decision for a long time ... Do not repeat this mistake: "You go slower - you will continue."

Must comply correct technique exercise, because if this is not done, then, as I already said, part of the load will go not to the target muscles, but to the auxiliary muscles and the stronger side. Which leads to muscle disproportion, since the load on them comes different. Therefore, ordinary mirrors, which must be in gym. Your comrades or a coach, who, watching from the side, can also help you work out the correct technique. After all, it is from the side that everything is clearly visible, and the advice said in time will quickly correct the wrong technique of the exercise. But if everything is left as it is, then it will be difficult to correct what has been omitted, because the wrong skills (technique) are acquired.

You can do an additional approach after basic exercises, but this is only for those whose difference in body proportion is very noticeable.

It looks like this in practice. After you have completed the exercise for the target muscle group, do one more extra set, but only for the half of the body where the muscle is smaller in size.

However, it is worth neglecting this rule and you, the lagging side, may, on the contrary, begin to regress against the background of not being restored. Since the muscles on the lagging side will not have time to recover until the next workout.

Those who want to work on lagging muscles need to use various simulators and dumbbells.

For example, to increase just one chest muscle, try doing a dumbbell press while lying on your back. To do this, pick up two identical dumbbells and lie with them on the bench. After that, start doing the exercise (lift the dumbbells up), but only with one hand. And the second dumbbell remains in its original position, to maintain the balance of the body, because if this is not done, then it will be difficult to perform the bench press evenly. Therefore, two dumbbells must be used, although you will perform the exercise with only one.

The same can be done with one hand and on the simulator, which is used to train the pectoral muscles. At home, if there are no dumbbells or other devices at hand, then the pectoral muscle can be trained with push-ups from the floor on one arm.

But the biceps can be trained in two main ways.:

a) using a special bench, which guarantees flexion only in the elbow joint, using a dumbbell;

b) the arm can be bent without the help of a special bench. To do this, use your thigh (with emphasis on it) to completely exclude the work of other muscles. And this exercise is also done with a dumbbell.

You can also choose exercises for the development of any muscles of only one side of the body. But these additional methods (additional approaches to lagging muscles) should be resorted to only in extreme cases, when the difference in disproportion is very visible.

Training should be regular, but not every day. You should not hope for success when classes are held sporadically or only once a week (very rarely). With this approach, nothing will change in your appearance, since only regular classes help to achieve results. After all, if you train less than 2 times a week, then it will not be beneficial for your body to grow muscle mass. Therefore, I will repeat once again that only regular training and with the same load on both halves of the body align the muscles. You will learn more about the optimal number of workouts per week in the article:.

Those people who play sports or work, where only one (most) part of the body is involved, are also recommended to include general physical training exercises in their workouts. But these exercises must be performed technically correctly and regularly, as only this will lead you to a proportional body ...

As for the sets of exercises for general physical training themselves, they have not harmed anyone yet, but, on the contrary, helped to achieve best results and victories.

You can additionally train the part of the body that has lost muscle mass after a long illness or injury. However, before doing this, be sure to consult your doctor ... If there are no contraindications, then in any case, you need to use only light weights and 1-2 additional approaches (after the main base of exercises) on the lagging muscle. But do not forget that everything should be in moderation and gradually, therefore, listen to your body. And do not deviate from the basic rule: load the muscles evenly and lift weights technically correctly. After all, it is then that everything, gradually, on your body will even out and will continue to develop evenly.

Don't chase the scales, but chase the correct technique exercises, since you need to lift weights not due to jerks, auxiliary muscles, tendons, joints and other tricks, but due to target muscles. That is why many professionals who lift light weights correctly achieve greater results than those who strive to lift the maximum weight. After all, if the neuromuscular connection between the brain and muscles is well developed, then the muscles can be hammered and very light weights, reducing them even to 40-60% (or even less) of the working weights, which were raised not due to technology, but due to other tricks.

And whoever understands this begins to master the technique of exercises again and, with horror for himself, notices what to raise big weight right, it's not that easy. Therefore, it is necessary from the very first training to monitor how you work and pay maximum attention to this.

Of course, everything is comprehended with experience, but try to learn not from your own mistakes, but from others ...

This technique has long been used by American athletes. Even proceeding from this, you already begin to understand why they were the first to fly to the moon. Therefore, their training is not aimed at maximum weights, but at the correct execution technique in order to better work out the target muscles (which need to be developed). And as a result of this training, you will not have imbalances in your body, that is, the muscles will develop harmoniously (in proportion).

A slight difference in the size of the muscles on one side and the other is a completely normal thing, which should not be scared. Moreover, this difference is inherent in each person, its difference is only in size. But in order to correct a large imbalance or to avoid it, it is necessary to train regularly, observing the correct exercise technique. I hope now you will not have a question: What to do if one pectoral muscle is larger than the other, as well as other muscles located symmetrically to each other?

Exercise, eat right and get better - good luck to you!

Many Eastern schools describe the difference between right and left sides as the difference between feminine and masculine.

emotional health

The brain is divided into two hemispheres left and right which have a completely different effect on the human body.

Left Hemisphere Leading People are usually logical, rational, well spoken and quick to think. They process information sequentially, studying it in parts, and only then add the knowledge gained into a coherent picture.

People with a leading right hemisphere, as a rule, visionaries who process information intuitively. They first capture the big picture and only then go into the details. In addition, they are more introverted and sensitive, especially to light, sound, and criticism.

Our educational system is focused on children with a developed left hemisphere, because they think in a linear way that is easier to teach. Right Hemispheric Children adapt less well because they tend to visualize and need visual images to understand this or that theory. Because of this, they are often diagnosed with distracted attention, or attention deficit. However, such children simply learn the material differently, and when they get such an opportunity, there are no problems with learning.

When the brain stem becomes spinal cord- nerves at the base of the skull, extending from the two hemispheres, cross. As a result, the right side of our body is associated with the rational, logical part, and the left side with creative qualities and feelings. However, logical abilities have nothing to do with which hand - left or right - dominates. It doesn't seem to matter at all. There are quite a few left-handed artists, but the proportion of left-handed tennis players is also high!

Left and right side of the body

Many Eastern schools describe difference between right and left sides, like the difference between feminine and masculine, yin and yang. This is not about gender, but about the masculine and feminine qualities that we all possess. If this principle is applied to the language of the thinker, then inevitably a connection is found between problems that occur on one side of the body and an internal conflict related to one or another aspect of the corresponding principle.

The right side of the body in both men and women reflects the masculine principle. She is responsible for the ability to give, rule and assert oneself. This is the authoritarian and intellectual part of our being that has to do with the outside world:

• work,
• business,
• competition,
• social position,
• politics and power.

In both men and women, the right side of the body represents the connection with the inner masculine principle.

Problems with the right side in men can mean a conflict related to the expression of masculine qualities, responsibility for the family, difficulties in competing at work, lack of self-esteem, or uncertainty with sexual orientation. Women's right side reflects the conflict between motherhood and career, the difficulty in showing confidence and assertiveness in a position that is usually held by men. Some mothers have to intensively develop the male side, feed the family and make decisions, which can also lead to internal conflict.

Besides, the right side reflects relationships with men: with a father, brother, loved one, son - and all the conflicts that may be associated with these relationships.

An example of this is the fate of Ellie, who turned to me with complaints of a slight numbness on the right side of her body, which followed her from adolescence. As a child, she was a real tomboy. In the course of the conversation, it turned out that the numbness appeared shortly after her father expressed an urgent desire that she become a true lady and learn to be a secretary, while the only thing Ellie wanted was to become a military pilot.

As a result, she had to cut off her assertiveness or, more precisely, to break the connection with this part of herself, which caused the ailment, namely, the numbness of the right side. To heal, Ellie needed to forgive her father for imposing his will on her, to fully believe in herself in order to follow her own desires, and to revive that repressed, unrecognized part of herself again. When I saw her last time, she studied to be a pilot, although not a military one.

The left side of the body in both men and women reflects the feminine principle. It means the ability to ask for help, accept, obey, feed and care for others, be creative, artistic, listen and trust one's own wisdom. This side is connected with the house and inner world reflection and intuition.

Men have problems with the left side reflect difficulties with the manifestation of care and sensitivity, the ability to cry and show their own feelings, turn to their own creative possibilities, intuition and inner wisdom. Boys are told from childhood that brave men don't cry, which is why so many grown men never get in touch with their sensitive, empathetic side.

In women, the left side reflects problems with the expression of vulnerability, femininity, the manifestation of care and maternal feelings, the conflict between sensitivity and responsibility.

Besides, the left side reflects relationships with women: mother, sister, loved one, wife, daughter - and all the conflicts that may be associated with these relationships.

Here is what an expert writes therapeutic massage Jenny Britton:

“David came in for a massage complaining of lower back pain on the left side. When I began to massage his back, he began to tell me that he had just canceled the wedding, which was supposed to take place in two months. The wedding day was already set, the dress was sewn, and he and the bride even bought a house. David said that he would be happy to continue to live with her, but she insisted on a wedding or a complete break. David decided to break up, and it was not easy at all. His back - on the lower left, in the zone of emotional support / upholding his rights / connection with women - was tight and tense. He said that he immediately moved from life with his mother to life with his bride, and only now he realized how much he needed to stand on his own feet.

Hands are the busiest part of the body, because it is with their help that a huge amount of work is performed. From this, the limbs are constantly overworked, tired, fractured and injured. Quite often, arms can hurt from the shoulder to the elbow.

If a person regularly lifts weights, then it is quite understandable why the muscles of the upper limbs hurt, because they do not have time to recover. The pain syndrome spreads from the forearm to the very elbow. In addition, medicine knows the problems of the upper arms, which can cause discomfort not only in the joints of the shoulder, but also above. The patient cannot even move his elbow.

Tendinitis

This disease is the result of prolonged exposure to the same type of load on shoulder joint. If pain occurs in the muscles themselves, we can talk about the inflammatory process in the tendons of the biceps.

Excessive accumulation of calcium in the tendons of the shoulder and its stagnation are very common causes of tendinitis, in which the forearm hurts.

As a rule, the disease affects:

• builders;
• gardeners;
• professional athletes;
• people over the age of 40.

It is noteworthy that women are prone to such shoulder problems more often than men. This is especially true during menopause, when against the background of hormonal changes, pain in the shoulder only intensifies.

Shoulder-shoulder periarthritis

If the patient is tormented by shooting, aching and sharp pain in the shoulder, which hurts so much that it does not even allow him to raise his arm, then most likely he develops periarthritis of the shoulder joint. This disease is characterized by inflammation of the tendon ligaments and other tissues that are located near the shoulder joint.

Often the problem occurs only on one limb:

• in the right hand of right-handers;
• in the left hand of lefties.

Even slight gentle touches cause excruciating and debilitating pain between the shoulders and on their left side. A person is not able to sleep normally at night, because any movement of the elbow causes sharp pain.

If the shoulder hurts, but the patient does not seek medical help, then the shoulder joints become poorly mobile. The pain at the same time goes from aching to drilling.

Muscles can hurt against the background of discomfort in the elbow, between the shoulder blades and the neck. Periarthritis causes numbness of the fingers due to swelling shoulder muscles and nerve compression. As soon as this happens, the endings are signaled by quite severe pain from the shoulder to the elbow. Such a condition always requires treatment.

Frozen shoulder (capsulitis)

With this disease, the muscles that are located in shoulder girdle, eventually go into a state of painful "freeze". It does not allow you to fully move your hand. A sore shoulder significantly limits the movement of the arm both up and to the side. It becomes impossible to move it and wind it behind your back. Such violations prevent the patient from dressing normally, and in especially difficult cases even eating.

It is possible to confirm the pathology of the shoulder joint only with the help of an x-ray.

Potential patients are type 1 and type 2 diabetics, elderly people. Moreover, capsulitis is more of a female disease than a male one.

The main causes of this disease:

• prolonged overload of the muscles of the forearm;
• damage to the cervical disc between the vertebrae at the level of the shoulder girdle.

With a “frozen” shoulder, the size of the capsule that surrounds the joint is significantly reduced. In adjacent tissues, anti-scarring changes (adhesive) are formed. They are the reasons for limiting the mobility of the arm and cause quite unpleasant sensations, in which it hurts from the shoulder to the elbow.

Consequences of hand injuries

Injuries can result from:

• unsuccessful fall;
• strong blow.

They cause displacement of the humerus. Wherein top part the arm may fall out of the hinge joint. If there is also a rupture of the tendon, which ensures the normal operation of the limb, then the shoulder will be completely disabled.

As a rule, on the left side, the shoulder joints “fall out” in active young people and athletes. In old age, the shoulder is injured due to:

wear and tear of bones and muscle tissue;

disorders of normal calcium metabolism.

Sports that involve heavy loads on the shoulders often provoke severe pain in: the shoulder joint, lower back, elbows, athletes often have knee pain after a fall, and so on. Wherein:

• shoulder joints are damaged;
• there is a tear of the cartilaginous ring;
• dangerous neoplasms develop in the joint capsule.

Other causes of pain

Pain in one of the parts of the arm from the shoulders to the elbow may be the result of serious diseases of the liver, heart, cervical sciatica and tumors in the organs chest. Quite often, the elbows, shoulders and hands begin to go numb, and at the same time there is a decrease in sensitivity to all kinds of influences on the limb. In this case, it is important to start treatment as early as possible.

Pain in the left or right shoulder joints with varying intensity. The pain may be dull, sharp, or burning. It can be seizures or a constant feeling of discomfort. Often such problems are accompanied by profuse sweating, reddening of the skin, nervous tics of the affected muscles, and the appearance of "balls" under the skin.

Possible manifestations of neurological symptoms:

1. loss of sensation;
2. disruption of basic reflexes.

In such a situation, not only the pathology itself is observed, but also lesions of the nerve endings.

How is the treatment?

If it hurts a lot in the left arm, elbow, then in this case you should always contact a traumatologist, surgeon or neurologist. The doctor will examine the joints of the shoulder and conduct an examination.

As a rule, the patient will be treated with procedures for resorption of the affected area. They will allow short time restore limb mobility and stop the inflammatory process of the elbows and shoulders.

As soon as the treatment ends, doctors recommend starting the implementation of special exercise aimed at ensuring that the joints of the shoulders work normally.

With untimely access to a medical institution, the likelihood of complications is high, even against the background of pain subsidence and residual inflammation.

Shoulder ligaments and capsule in the absence of therapy become inelastic. As a result, the shoulder joint loses its usual mobility.

Even before the results of the tests, the doctor may suspect inflammation and prescribe medications that are ideally tolerated by the patient's body. These can be injections of steroids into the elbow or into the shoulder area. As soon as the tests are ready, the appointment of immune or anti-infective therapy will be given.

In particularly complex and advanced cases, the patient will need to:

• use absorbable drugs;
• take a course of electrophoresis, manual therapy;
• apply special gymnastics and massage.

If it hurts left hand, shoulder or elbow, then sometimes you can apply recipes traditional medicine. However, this should not be done without the permission of a doctor. Such treatment is fraught with complications that will be difficult to correct even with the help of potent drugs.

Limited mobility of the hand will cause a violation of the usual way of life, will lead to helplessness when performing elementary tricks and self-service.

Yoga for the neck with osteochondrosis can provide a lasting and lasting effect, restore mobility to the vertebrae, and prevent the development of pathological processes inside the spine. It is important to perform classes systematically and at the same time constantly monitor your breathing. Asanas at cervical osteochondrosis will bring more benefit, if carried out taking into account some of the recommendations of experienced yoga fans.

What is yoga useful for osteochondrosis?

During osteochondrosis, physical evening and night training is especially useful. With their help, it is possible to strengthen the muscles of the entire spine, and then reduce the effects of the "falling head" syndrome. Systematic training will allow:

• correct posture;
• relax the whole body, give it rest;
• restore the successful functioning of the peripheral nervous system;
• restore joint mobility;
• improve immune resistance;
• slow down the aging process;
• reduce dizziness;
• get a long and restful sleep;
• restore inner harmony;
• get rid of the feeling of "wooden shoulders";
• become more flexible and graceful.

Special exercises for cervical help to solve many problems. So, "Vrikshasana" contributes to the following:

• good tone of the upper back and neck;
• restoration of nutrition of intervertebral discs and joints;
• normalization of blood supply in the cervical region;
• prevention of congestion;
• reduce pressure on nerve endings and discs;
• restoration of muscle elasticity;
• good joint mobility;
• a sense of balance.

"Utthita trikonasana" relieves stoop, relieves tension from the back and neck, "Parivritta parshvakonasana" will help align the spine, ensure the correct position of the vertebrae, and prevent disk deformation.

The advantage of yoga is that it can be performed regardless of age, condition physical training person. In addition, it is also appropriate as a prevention of spinal diseases for children and adolescents.

Do not start exercising immediately after an acute period of illness. If there are doubts about the correctness of performing asanas, then for a start you can use the help of an instructor. The latter will be able to choose the most successful set of exercises for each individual case.

For people who do not suffer from cervical osteochondrosis, such exercises will not hurt. They can be regarded as a safe prevention of diseases of the spine.

Rules for doing yoga

Most people are interested in - is it possible to get rid of problems with the spine with the help of yoga? The answer will be in the affirmative, but a greater result can only be expected if a person adheres to certain rules for performing asanas. There are several of these:

1. Each movement, in accordance with the philosophy of yoga, should be slow, careful. Impatience is the most big enemy person in this regard. Sudden movements can harm the cervical region, provoke spasm and severe pain.
2. Strength exercises are prohibited. If you feel unwell, dizzy, headaches, it is better to refuse to perform asanas.
3. Yoga takes some getting used to. This means that the degree of difficulty should increase gradually.
4. If a person has been suffering from osteochondrosis for years and his spine is devoid of flexibility, all tasks must be performed with extreme caution. The greatest danger in this regard is brought by twisting, in addition, deflections of the torso. It is very easy, performing such asanas incorrectly, to injure the neck.
5. The maximum load for beginners is 3 lessons per week.
6. If exercises are performed not for prevention, but for the treatment of diseases of the spine, it is imperative to warm up the muscles before exercise. To do this, simple jumps, running in place can be performed.
7. Nothing should distract attention. It is better to choose a period for classes when you can be alone with yourself. It is allowed to listen to calm relaxing music, but it is better to turn off the TV and phone.
8. Movement should not be constrained. Comfortable clothing (especially leggings, shorts, T-shirt or sport suit) is the key to an easy lesson.
9. A person should feel psychological comfort. The room should be warm enough, and a rug can be used for extra softness.

Don't expect quick results. Yoga for cervical osteochondrosis will help with systematic, but correct execution asanas

The complex of asanas and the specifics of its implementation

It is not necessary for a beginner to start immediately complex exercises. First you need to master the basics. With osteochondrosis of the cervical spine, it will be useful to try the Tadasana pose. A person needs only to stand, but to stand evenly, steadily, like a mountain. The legs should be together, and the arms should be located exactly along the body. The chest should be straightened, and the stomach should be pulled in. Such an exercise, simple at first glance, will seem very difficult for people with vertebrae damaged by osteochondrosis. For them, every minute will be a big test. Daily exercise will restore the correct position of the spine, reduce pressure on the vertebrae.

1. Vrikshasana (i.e. “tree pose”). It is performed in a sitting position. Hands should be drawn up in the same way as during prayer and the soles of the feet should be connected. Gradually, the arms rise to the level of the chest. After that, it is necessary to lift one of the legs up and bend it so that the toe can touch the thigh. After 20-30 seconds, you can take starting position, then try to balance on the second leg.
2. Take the Tadasana pose, and fold your hands into the castle. While inhaling, you need to pull your arms up as much as possible, but turn the lock with your palms towards the ceiling. Maintaining this position, take 10 deep breaths, and then perform the maximum tilt to the right. The back should remain flat. Perhaps, at first, with such an asana, the head will spin, but over time, this unpleasant sensation will disappear.
3. Stand in Tadasana. Place the thumbs of both hands into a fist. Shoulders then raise as high as possible to the ears. Do this several times.
4. Sit at the table. The back should be straight, and the patient's shoulders should be straightened. When inhaling, you need to stretch your neck up as much as possible. At the moment of exit, you can slightly tilt your head forward. If possible, press it with your fingers, but with medium force. The same must be done by turning the head 45 degrees to the left, and the next time - 45 degrees to the right.
5. Sit on a chair. Put your right hand in the region of the right ear and temple. You need to press your head on the palm, and not vice versa. So several times. Then change direction to the left.

Additional exercises for the entire spine

With osteochondrosis, it is useful to practice yoga and to strengthen the entire spine. good option will become asana Virabhadrasana, named after the servant of Shiva.

It provides for the implementation of 5 main actions:

1. Get into Tadasana. At the same time, put your palms together, in honor of namaste.
2. Perform a jump, after which the legs should be at a distance much wider than the width of the shoulders.
3. When exhaling, do not sharply turn to the right. In this case, the right leg should return 90 degrees, and the left leg - 45 degrees. The body also turns to the right.
4. The right leg is bent at the knee so that the thigh is completely parallel to the floor.
5. Both hands as far as possible to push up and look at them.

Then repeat the same in the other direction. Asan makes it possible to train the entire spine, but provides movement for the thoracic and cervical regions, thanks to which it is possible to prevent or reduce cervical osteochondrosis.

Bhujangasana, or the Snake, is the second exercise that is very useful for all parts of the spine. Yoga for osteochondrosis of the cervical region of this type can be performed already when the spine has received some mobility or for prevention purposes. Consists of the following 5 steps:

1. Lie down on a flat surface with your face down.
2. The palms are placed on both sides of the chest so that the fingers point in the same direction as the head.
3. The upper part of the body is lifted up with the help of the hands. maximum height. The pelvis should not come off the surface.
4. This position should be held as long as possible.
5. Get down to the starting position.

"Parivrtta trikonasana" is performed in 3 steps:

1. Take a big step forward with your right foot. At the knee, this limb must be bent and the entire weight of the body must be transferred to it.
2. Taking your arms wide to the sides, return only the body to the left side.
3. When inhaling, bend forward, twist the hips and torso to the right. The left palm should touch the floor. The right hand should be extended upwards. You need to stay in this position for as long as possible. If at first it is difficult to maintain balance, then over time, asanas can be made easier.

The number of approaches should be adjusted by the person himself. The more of them and the more difficult yoga is for cervical osteochondrosis, the more effective the fight against the disease will be, the easier the movement will be.

Yoga is safe and effective method in the fight against osteochondrosis. However, it will not bring the desired result if a person does not monitor his posture. Strengthen the effect of asanas: periodic visits to the sauna, swimming, night rest on a medium-hard mattress, massage.

What are the causes and treatment of pain in the arm from the shoulder to the elbow - only a doctor can determine based on diagnostic data. Discomfort in this area occurs due to a number of factors that need to be identified and eliminated in time. Symptoms can be supplemented by various manifestations in the form of pain, numbness, tingling.

If the arm hurts from the shoulder to the elbow, the reasons for this may be different. The main ones are:

1. Muscle strain. This is the main reason, which is reversible. Pain in the arm from the shoulder to the elbow in this case occurs after intense sports. Especially when power load fell on the hands, the muscles overstrain and give characteristic symptoms. This problem is inherent in bodybuilders and amateurs to lift a lot of weight.
2. Long stay in one position. Arm hurts from shoulder to elbow long work, for example, while writing. Or, on the contrary, when the limb is in the same position, especially in weight. Symptoms in this case quickly disappear after rest. Even working at a computer in the wrong position can cause characteristic pain.
3. Osteochondrosis of the cervical region. Arms from the shoulder to the elbow also hurt due to degenerative processes in the cartilaginous tissue of the intervertebral discs. At the same time, if the cervical region is affected, then discomfort can spread to the limbs, accompanied by tingling. This pathology is accompanied by discomfort in the back of the head and spine.
4. Arthrosis. When there is a wear of the cartilaginous layer between large joints, this is always accompanied by unpleasant symptoms. Often the shoulder and elbow bend hurt. Arthrosis can affect both individual joints and multiple joints. If the shock-absorbing function of the cartilage is almost completely lost, then the symptoms become so intense that they cannot be tolerated.
5. Pathology of the heart and blood vessels. If the left arm hurts, then this may be a wake-up call from the side. of cardio-vascular system. In this case, there is a characteristic compression in the sternum. If the left hand goes numb, then you should not wait until the sensitivity returns, but immediately seek medical help. In some cases, this may be a sign of an impending stroke.
6. Injury. Pain in the left or right arm can signal a serious injury. The intensity of symptoms indicates the degree of damage. If a fracture occurs, then even a slight movement will bring terrible discomfort.

In rare cases, pain in the left arm may indicate the presence of vegetative-vascular dystonia. There is also the presence of psychosomatics, due to which a similar symptom arises. Pain in the arm above the elbow is accompanied by squeezing in the sternum, tachycardia and unreasonable fear. A person may feel dizzy, darkening in the eyes, it becomes difficult to stand on their feet.

Why the hand hurts, if none of the above reasons is suitable, is of interest to many people who are faced with a similar problem. Quite often, various viral infections can give pain symptoms when the temperature rises and there is a general weakness in the body.

It is necessary to treat such a condition, based on the reason for which it arose. Therefore, it is very important to conduct high-quality diagnostics in time. With painful sensations in the muscles, you can alleviate the condition by making a compress. In this case, it is recommended to use rubbing, which will quickly alleviate discomfort.

What to do if the muscle spasm does not go away for a long time, most people who are faced with such a problem think. In this case, you can resort to a whole range of measures:

1. Mustard bath. Such a tool will help relax the muscles after intense exertion or simply eliminate spasm. To do this, you need to dissolve in the bathroom a few tbsp. l. mustard powder. The water should be around 40°C. Soak in the solution for about 10 minutes.
2. Massage. You can carry out the procedure on the problem area using a regular baby cream or use an anesthetic ointment, which will give the best effect. You need to massage the area very gently so that there is no discomfort.

With osteochondrosis of the cervical region, when the shoulder joint and elbow hurt, then the main problem should be treated. For this, non-steroidal anti-inflammatory ointments, chondoprotectors and manual therapy methods are often used.

Pain in the right and left hand, which occurs due to arthrosis, is eliminated by taking medications and physiotherapy exercises. To do this, use painkillers based on ibuprofen, which suppresses acute symptoms. Reception of chondoprotectors affects the disease itself, improves joint mobility, stops the process of destruction of the cartilage layer. Physiotherapy exercises are used in combination with other means to improve blood circulation in the problem area and to speed up recovery.

Additional therapies

Why the hands hurt from the shoulder to the elbow, the doctor can explain, because it is not always possible to understand the cause of this condition on your own. A numb area of ​​​​a limb should be especially alarming, because it can be a sign of a serious pathology.

The right hand suffers more often than the left, because the load on it is always greater. However, the left limb is not so rare when it comes to heart disease. If it hurts to move the shoulder or elbow and there are pressure sensations in the sternum, as well as shortness of breath, it is recommended not to rely on chance, but to call an ambulance.

If the cause is vegetative-vascular dystonia, then the treatment in this case is symptomatic. To do this, you need to measure the pressure. If the indicator is high, then take the appropriate drugs to gently reduce pressure. With a strong attack, you should lie down and try to relax as much as possible. Very helpful in this case. breathing exercises. The aching part of the hand can be gently massaged or pinched.

Why pain can occur - in one case or another depends on the state of the body. If the joints are initially predisposed to pathological destruction, then any, even the most insignificant factor will provoke an exacerbation. In rheumatoid arthritis, large joints and areas of the shoulder and elbow joints are often affected. This disease is treated only under the strict supervision of a doctor, since drugs are used to suppress the immune response, and they have a large number of contraindications.

A universal method of treatment for many painful sensations in this area is gymnastics, which improves mobility. problem area, accelerates blood flow and acts as a mild anesthetic.

The first movements of the crumbs occur due to the muscular-articular feeling, with the help of which the child determines his place in space long before birth. In the first year of life, the muscular-articular feeling gives the child a powerful stimulus for development. It is thanks to him that the baby learns to make conscious movements (raise his head, reach for a toy, roll over, sit down, get up, etc.). And the main feature muscular skeleton newborn is tone.

The tone is different

Together with the pediatric neuropathologist Knyazeva Inna Viktorovna, we will try to figure out what is muscle tone and what is considered normal. Even in sleep, our muscles do not fully relax and remain tense. This is the minimum tension that is maintained in a state of relaxation and rest, and is called muscle tone. The younger the child, the higher the tone - this is due to the fact that at first the surrounding space is limited by the uterus, and the child does not need to perform purposeful actions. In the fetal position (with limbs and chin tightly pressed to the body), the muscles of the fetus are in great tension, otherwise the child simply would not fit in the uterus. After birth (during the first six to eight months), muscle tone gradually weakens. Ideally, the muscle tone of a two-year-old baby should be approximately the same as that of an adult. But almost all modern babies have problems with tone. Bad ecology, complications during pregnancy, stress and a number of other adverse factors provoke a violation of tone in newborns. There are several most common disorders of muscle tone.

• Increased tone (hypertonicity).

  The child seems tense and pinched. Even in a dream, the baby does not relax: his legs are bent at the knees and pulled up to his stomach, his arms are crossed on his chest, and his fists are clenched (often in the form of a "fig"). With hypertonicity, the child holds his head well from birth due to the strong tone of the occipital muscles (but this is not good).

• Decreased tone (hypotension).

  With reduced tone, the child is usually lethargic, moves his legs and arms a little, and cannot hold his head for a long time. Sometimes the legs and arms of the child unbend at the knee and elbow joints by more than 180 degrees. If you lay the child on his stomach, then he does not bend his arms under his chest, but spreads them apart. The child looks limp and flattened.

• Asymmetry of muscle tone.

  With asymmetry on one half of the body, the tone is higher than on the other. In this case, the head and pelvis of the child are turned towards the tense muscles, and the torso is bent in an arc. When the child is laid out on his stomach, he always falls to one side (where the tone is increased). In addition, asymmetry is easily detected by the uneven distribution of the gluteal and femoral folds.

• Uneven tone (dystonia).

  With dystonia, signs of hyper- and hypotension are combined. In this case, the child has some muscles too relaxed, while others are too tense.

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Diagnosis of muscle tone

Usually, immediately after childbirth, the doctor, on the basis of visual diagnostic tests, reveals violations of the tone and motor activity of the newborn. In addition, all babies have the so-called "residual" (posotonic) reflexes, which can also be used to determine violations of muscle tone. In principle, you yourself can check how the child is doing with the tone. Here are some basic tests that allow you to determine deviations in the development of muscle tone and postural reflexes of the newborn.

• Breeding the hips.

  Lay the child on his back and carefully try to unbend the legs and push them apart. But do not use force and make sure that the child does not get hurt. Normally, you should feel moderate resistance. If the legs of a newborn are fully unbent without resistance and easily spread apart in different directions, this is evidence of a reduced tone. If the resistance is too strong and at the same time the child's legs cross, this is a sign of hypertonicity.

• Sitting by the hands.

  Lay the child on his back on a hard, flat surface (for example, on a changing table), take the wrists and gently pull towards you, as if seating him. Normally, you should feel moderate resistance to extending your arms at the elbows. If the child's arms unbent without resistance, and in the sitting position the stomach is strongly protruded forward, the back is rounded, and the head is tilted back or lowered down - these are signs of reduced tone. If you are unable to take the child's arms away from the chest and unbend them, this, on the contrary, indicates hypertonicity.

• Step reflex and ground reflex.

  Take the baby vertically under the armpits, place him on the changing table and lean forward slightly, forcing him to take a step. Normally, the child should stand, leaning on a full foot with straightened toes. And when leaning forward, the child imitates walking and does not cross his legs. This reflex gradually fades away and practically disappears by 1.5 months. If this reflex persists in a child older than 1.5 months, this is evidence of hypertonicity. Also, increased tone is indicated by tucked toes, crossing the legs when walking, or relying only on the forefoot. If, instead of standing, the newborn crouches, takes a step strongly bent legs or refuses to walk at all - these are signs of decreased tone.

• Symmetric reflex.

  Lay the baby on his back, put your hand under the back of his head and gently tilt the baby's head to the chest. He should bend his arms and straighten his legs.

• asymmetrical reflex.

  Lay the child on his back and slowly, without effort, turn his head to the left shoulder. The child will take the so-called swordsman's position: stretch out his arm forward, straighten his left leg and bend his right leg. Then turn the child's face to the right side, and he should repeat this pose only in the opposite direction: he will stretch his right arm forward, straighten his right leg and bend his left.

• tonic reflex.

  Put the child on his back on a hard surface - in this position, the extensor tone of the newborn increases, he tries to straighten his limbs and seems to open up. Then turn the child over on his stomach and he will "close", pull the bent arms and legs under him (the flexor tone increases on the stomach).
  Normally, symmetrical, asymmetric and tonic reflexes are expressed moderately and gradually disappear by 2-2.5 months. If the newborn does not have these reflexes or is too weakly expressed, this indicates a reduced tone, and if these reflexes persist by three months, this is a sign of hypertonicity.

• Moreau and Babinski reflexes.

  Watch your child carefully. When overexcited, he should scatter his arms to the sides (Moro reflex), and when irritated (tickling) of the soles, the child reflexively begins to unbend his toes. Normally, the Moro and Babinski reflexes should pass by the end of the 4th month.

If the muscle tone and the reflexes associated with it do not undergo changes corresponding to the age of the baby, this is a very dangerous signal. You should not rely on the notorious "maybe" and expect that problems with muscle tone will go away on their own. Violation of tone and development of reflexes often leads to a delay motor development. And with a strong deviation from the norm, we are talking about the possible formation of diseases of the nervous system, ranging from convulsions to cerebral palsy (ICP). Fortunately, if the doctor diagnoses a violation of tone at birth (or in the first three months), the threat of developing serious diseases can be prevented with the help of massage, because in the first year of life nervous system has great recovery potential.

Massage with increased and decreased tone in the baby

It is best to start massage when the baby is two months old. But first, it is necessary to show the child to three specialists: a pediatrician, an orthopedist and a neuropathologist, who make a diagnosis and give recommendations. If the child needs medication, it is usually "customized" to the massage. A properly and timely massage course helps to correct many orthopedic disorders (clubfoot, incorrectly turned feet, etc.), normalize muscle tone and eliminate "residual" reflexes. In case of serious deviations from the norm, massage should be done by a professional. But you can slightly adjust the tone at home.

It is better to massage during the day, at least an hour after feeding. You should first ventilate the room and make sure that the temperature is not lower than 22 degrees, the child should not be hot or cold. Hands should be washed with warm water, wiped dry (so that they are warm). It is not necessary to coat the entire body of the child with massage oil or cream, it is enough to apply a small amount of cream to your hands. For massage, you can use a special oil or a regular baby cream. While massaging, gently talk to your baby and watch his reaction. When the first signs of fatigue appear (crying, whimpering, displeased grimaces), you should stop exercising.

During massage, all movements are made from the periphery to the center, starting from the limbs: from the hand to the shoulder, from the foot to the groin. In the first lessons, each exercise is repeated only once. At first, the entire massage complex will take no more than 5 minutes. Gradually increase the number of repetitions and time to 15-20 minutes.

To eliminate hypertonicity and residual reflexes, manifested in the excessive activity of the child, the so-called gentle massage- He relaxes and calms. Start the massage by stroking the arms, legs, back with the back and palmar surfaces of several closed fingers. You can alternate planar (with the surface of the fingers) and embracing (with the whole brush) stroking. After stroking, the skin is rubbed in circular motions. Lay the baby on his stomach, and place your palm along the back of the baby. Without taking your hands off your baby's back, gently move his skin up, down, right, and left with stroked movements, as if you were sifting sand through a sieve with your hand. Then lay the child on his back, take his hand and gently shake it, holding the child by the forearm. Thus, massage both hands and feet several times. Now you can move on to swinging. Grasp the child by the muscles of the arm (just above the wrist) and gently but quickly shake and shake the arms from side to side. Your movements should be fast and rhythmic, but not abrupt. Do the same with the legs, grabbing the child by the calf muscles. You need to finish the massage in the same way as you started - with a smooth stroke.

With a reduced tone, on the contrary, it is carried out stimulating massage which activates the child. Stimulating massage includes a large number of "chopping" movements. After traditional stroking with the edge of the palm, lightly walk along the legs, arms and back of the baby. Then lay the baby on his stomach and roll his knuckles over his back, buttocks, legs and arms. Then turn the child on his back and roll the knuckles over his stomach, arms and legs.

In addition to massage to normalize muscle tone, it helps physiotherapy , for example, exercises on a large inflatable ball. Put the child on the ball with his stomach, legs should be bent (like a frog) and pressed against the surface of the ball. Let dad, for example, hold the child's legs in this position, and you take the baby by the arms and pull him towards you. Then return the baby to its original position. Now take the baby by the shins and pull them towards you until the child's face is at the top of the ball or the legs touch the floor. Gently return the baby to its original position. Then tilt the child forward (away from you) so that he reaches the floor with his palms (just make sure that the baby does not hit his forehead on the floor). Repeat this exercise several times back and forth.

With an asymmetric tone, a relaxing massage should be done with an effort on the side in which the tone is lower. In addition, it has a good effect next exercise on an inflatable ball: put the child on the inflatable ball with the side in which it arches. Gently rock the ball along the axis of the child's body. Repeat this exercise 10-15 times daily.

Even if the child has normal muscle tone, this is not a reason to refuse preventive massage. Preventive massage includes both relaxing and activating movements. Such massage techniques are used as stroking (they begin and end the massage), rubbing, kneading with stronger pressure. in a circular motion(clockwise) massage the abdomen to prevent colic and constipation. pat thumb baby's soles and lightly pat them. Then with the whole palm, preferably with both hands, stroke the baby's chest from the middle to the sides, and then along the intercostal spaces. From three months, it is useful to combine massage with gymnastics. The main purpose of preventive massage is to prepare the child for walking. From two months to a year healthy child must undergo at least 4 massage courses (15-20 sessions each). When the child begins to walk, the intensity of the massage is reduced to two times a year. It is advisable to take massage courses in spring and autumn in order to improve the state of the immune system, which is usually weakened at this time of the year.

For medical questions, be sure to consult your doctor first.