Osteochondrosis is a common occurrence among the population of developed countries. Today, this ailment is beginning to manifest itself in more early age than, for example, 15 years ago. The disease can affect any joint, but most often it is the human spine that suffers. One of the methods of treatment in this case is exercises for lumbar spine, as well as its cervicothoracic region.

Exercises for osteochondrosis to this day remain one of the simplest and safest methods of therapy.

Why is gymnastics useful?

Osteochondrosis is a lesion of the cartilaginous tissue of the joint. With age, the nutrition of the cartilaginous part of the joint deteriorates. Which, together with the lack of a sufficient amount of necessary elements in the diet, leads to early cartilage dystrophy, its mineralization, and, in general, destruction.

A slight atrophy of cartilaginous tissue already affects our well-being and is called osteochondrosis. The most dangerous osteochondrosis is localized in the spine. Through spinal column passes spinal cord, due to which the nervous connection between the head and the rest of the human body is carried out.

The destruction of cartilage affects the safety of nerve roots that can be pinched - as a result, a person stops feeling fingers, hands, feet, experiences pain that radiates to the leg, sacrum and other parts of the body.

Other parts of the body can also be affected by osteochondrosis - wherever there are joints, this disease can occur. In older people, it can be localized in the shoulder, forearm, ankle, thigh. As a result, the mobility of the joint is severely limited, the arm or leg does not move or moves very poorly due to pain.

It is strange that it is painful to move with osteochondrosis, but it is movement in these situations that helps out. Movement is one of the cornerstones of treating cartilage problems. Together with the abundant intake of chondroitin and glucosamine in the body, a set of exercises for osteochondrosis does its job perfectly.

It should be remembered that any joint is a static structure, it will not move on its own. And move her muscles. And the muscles also keep it in a stable state. Weak muscles are not able to maintain the optimal position of the joint. As a result, it "breaks" prematurely.

Of particular importance is the strengthening of the muscles of the spine.

Exercise therapy gymnastics is relevant for a specific area of ​​​​the spine, but with one amendment. If the lower back hurts, you should perform not only exercises for the lumbar sacral spine, but also for other departments. This is important to do in order to prevent osteochondrosis of the neck from developing, for example. After all, if the lower back is injured, then muscle tone insufficient in her area. This suggests that the muscles are weak elsewhere as well.

If the neck hurts, then gymnastics helps with osteochondrosis of the cervicothoracic spine. By the way, she helps out not only in case of illness, but also before the onset of pain. Try it and see for yourself: periodically kneading even a healthy neck is not only useful, but also pleasant.

Gymnastics for different parts of the spine

In exercise therapy, mass various exercises with osteochondrosis of the spine, it is simply not possible to bring them all here, therefore, here are the simplest and most relevant options.

I draw your attention to the fact that during acute pain it is not necessary to give a load. It will only make it worse. An exception, if the movement does not bring you sharp pains, then you can work out.

The key to success is to give classes the proper amount of time, not to rush, to do everything regularly. Then the treatment will help to escape from chondrosis.

Exercises for the spine are exercises that you need to do in the early stages of your physical "career".

Gymnastics for cervicothoracic osteochondrosis can be represented by a single complex, but I specially divided it into sections to make it easier and clearer.

Neck

Let's start at the very top, the bridge connecting the torso and head. This is the neck. Her health is the key to our well-being.

Cervical-thoracic osteochondrosis can be interconnected. For example, when the problem is at the level of the first cervical vertebra, the articulation between it and the last thoracic vertebra suffers. In addition, osteochondrosis rarely affects only one joint.

Gymnastics for osteochondrosis of the cervicothoracic spine should ideally be used not only for ascertaining the disease, but also for prevention, even before it starts.

It is performed while sitting: at home, in the hall, at work or even in transport. In the latter case, take into account the shaking while driving, the roads are not always smooth.

1. Gently and slowly turn your head clockwise and counterclockwise.
2. With your hands, help tilt your head to the right shoulder and the left (an exercise with stretching elements).
3. Grab your head with your hands and try to move your head in all 4 directions, overcoming the resistance of your hands. The task is to feel the resistance and overcome it by tensing the muscles, and not to arch the neck.
4. Knead the back of the neck with your hands from the back of the head to the very shoulders along the muscles in circular pressure movements.

Repeat each exercise 5-10 times per slow pace. If you experience pain, stop doing it.

Breast

Some exercises for cervical and thoracic osteochondrosis are similar. Let's start with them.

1. 1. Sitting straight, raise your shoulders, lower them back. With this movement we strengthen the trapezius muscle - its top forms the back of the bottom of the neck, and the bottom is located near the shoulder blades.
   2. Squeeze and spread your shoulders. Do this movement 10 times forward and backward.
   3. Raise one shoulder first, lower it. Now lift your other shoulder. Lower.
   4. Raise one shoulder first, then the other. Lower your shoulders in reverse order.
   5. Shoulder Circles - Slowly do 10 circles clockwise and counterclockwise.
   6. Fix your knees and pelvis, turn around the axis of the lower back, twisting in the thoracic region to the maximum in one direction and in the other.

Gymnastics with thoracic osteochondrosis, as with any other, is done slowly. Any sudden careless movement can aggravate the situation.

Small of the back

Exercises for the lumbosacral spine should also be done after pain relief.

With the lower back, everything is more difficult; you can’t do exercises to strengthen the lumbar spine in a chair. Unless you can bend in a chair, forming a natural deflection in the lower back, and in general, work out the correct posture.

Before doing exercises to strengthen the muscles of the lower back and other exercises for the back with osteochondrosis, stand on the scales and look in the mirror.

If the number on the scale is greater than your height (in cm) minus 100 and plus 10, most likely you should think about losing weight. After all, everyone overweight- This is an additional load on the spine. And a big belly shifts the center of gravity of the body: it pulls the lower back forward more than it should. Often osteochondrosis of the lower back in people not associated with professional sports, arises precisely because of the voluminous abdomen. When performing exercises for lumbar osteochondrosis, at the same time, care should be taken to tighten the figure and return the center of gravity to normal.

To combat lower back pain, you will need to work out your lower back and abs. This is done on entry level at home, lying on the mat. Then you can already go to the fitness room.

The simplest exercises for osteochondrosis of the lumbar:

1. We swing the press, lying on the mat - arms crossed on the chest, feet are on the floor. We slightly raise our head from the floor, the lower back is pressed, the back is rounded in the thoracic region. We do 15 times.
2. We lie on our back, straighten our legs, put our hands behind our heads or lower them along the body. From this position, we alternately raise our legs. Repeat the movement with each leg 15 times.
3. We turn over on the stomach, stretch our arms forward. From this position we raise upper part body without tilting the head back. If there is strength, we also raise our legs. The exercise is called the "boat". In fact, this is a variant of the hyperextension exercise that you can do at home. You can swing back and forth on the fulcrum. We strive to perform 10-15 repetitions.

Physical exercise for lower back pain can strengthen muscle corset 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 coming.

Strengthening the back muscles in osteochondrosis is of paramount importance both for the sacral region and for all other parts of the back.

There are more serious exercises for the lumbosacral spine. They should be done after those listed above. This is raising the legs in the hang (there is no load on the spine at all, one stretch), raising the torso to incline bench for the press, hyperextension in the simulator.

Even with osteochondrosis of the lumbar spine, a bandage of varying degrees of rigidity often saves. Consult your doctor about this.

We remove the aggravation

Exercises to strengthen the back muscles can be done only after the soreness is gone. For back pain that radiates to the leg or other part of the body, you should contact a neurologist.

The doctor will determine the localization of the pinching and prescribe the necessary treatment. When the pain begins to go away and gradually subsides - this is the very moment to start exercising. And remember, do only what does not cause you discomfort!

What to do next?

The acute period has passed, you diligently did everything you need to strengthen the muscles of the back with osteochondrosis (it was said earlier how to strengthen the muscles). You are well done!

1. You can quit gymnastics, return to your previous lifestyle and again feel all the charm of, for example, lumbar osteochondrosis. To do this, you need to live the way you lived before.
2. Or you can take the path of health - keep an eye on your diet, weight, do the same exercises for pain in the lower back and other departments. Even if just for pain relief. You can also find some other complexes to maintain the health of the spine. Exercise is the easiest method of treatment.

Title healthy neck no problem
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To prevent or reduce pain in the neck, especially if they are caused by osteochondrosis, simple and very effective exercises will help. Specially for the readers, Candidate of Medical Sciences, Head of the Rehabilitation Department of the Center physiotherapy exercises and sports medicine of the Ministry of Health of the Russian Federation, Irina Adolfovna Lazareva offers a special set of therapeutic and preventive exercises.

For the treatment and prevention of osteochondrosis of the cervical spine, isometric exercises are best suited. They are convenient because they do not require special equipment and can be used everywhere: at home, at work, in transport and even in traffic jams. It will also take quite a bit of time to complete this complex - no more than 5 minutes. They will be useful to anyone who sits at a desk for a long time, communicates with a computer or spends all day on their feet.

Such gymnastics will help create a good muscle corset and improve blood circulation in the neck area. In addition, by regularly performing these exercises, you will notice an improvement in memory, vision and mental performance. it's the same great way"shake it up" after several hours of sitting at a desk or monotonous work with papers. Perform this workout several times a day, every two to three hours, and the discomfort in the neck will be significantly reduced.

The first five exercises are performed only in isometric mode - you overcome resistance, but do not make any movements. Hold the tension for 5-7 seconds, then relax for 10-15 seconds and repeat 2-3 more times. Gradually increase the number of repetitions of each exercise to 7-8.

You can perform exercises from any starting position: standing, sitting or lying down. The main condition is a straight back and deployed shoulders. Do not forget to follow your breathing: tighten your muscles while inhaling, relax as you exhale.

1. Place your right palm on your right cheek. Press your hand on your head, trying to tilt it to the left, while resisting this pressure. The same with the left hand.

2. Interlace your fingers and place your palms on your forehead. Press down on your head as if you want to tilt it back, and at the same time resist the pressure by tensing the muscles in your neck.

3. Place two fists one below the other under the chin. Try to tilt your head down, resisting with your hands.

4. Interlace your fingers and place your palms on the back of your head. Trying to tilt your head back, resist with your hands.

5. Place your right hand on your left cheek with your head turned slightly to the right. Imitate turning your head to the left, resisting with your hand. The same with the left hand. The following two exercises can be done once a day, in addition to the previous movements. They are performed in dynamic mode, with head movement.

6. Tilt your head to your right shoulder, place your left palm on your left temple. Overcoming resistance, slowly, for 5-7 counts, straighten your head and return it to a neutral position. Repeat 2-3 times on each side.

7. Lower your chin to your chest and place your palms on the back of your head. Overcoming the resistance of the hands, raise your head for 5-7 counts. Repeat 2-3 times. It is good to add any movements for the muscles of the arms and shoulders to this complex: stretching, rotation of the shoulders, swinging the arms back. Just remember that it is strictly forbidden to do full circles head, tilting it back. This movement is especially dangerous when cervical osteochondrosis and the presence of cardiovascular disease. It is better to perform semicircular movements of the head from one shoulder to the other.

This complex, of course, does not replace the usual gymnastics. It will only help you strengthen your neck muscles and improve your well-being with osteochondrosis. If osteochondrosis has passed into an acute stage and you feel severe pain in your neck, refrain from these exercises. The attending physician will tell you the movements you need.

The neck is one of the most mobile parts of our body. Its structure is quite complex. The muscles of the neck allow you to keep your head in balance, participate in the movement of the neck and head, as well as in the processes of breathing, pronouncing sounds and swallowing. With all the various functions, our neck without proper care is prone to diseases, injuries that cause suffering not only on a physical, but also on a subtle level.

The structure of the neck

The basis for mobility is the cervical spine, which consists of 7 cervical vertebrae. Between the discs of these vertebrae and nearby are the nerves of the neck.

The neck consists of muscles, arteries, veins, lymph glands, thyroid gland, parathyroid gland, esophagus, larynx, trachea.

Problems arising in the neck

Common consequences of pain and muscle tension in the neck are the result of the lifestyle we choose. Abrupt actions at the level of body, speech and mind, harmful emotions, not healthy eating, ignorance of the universal laws of life are the main reasons. And lead to a lot of discomfort. Often the pain in the back of the neck is so severe that it is impossible to turn the head or raise the arm. Many, firsthand, are familiar with the unpleasant sensation of a crunch in the neck, or suddenly the neck refuses to turn without pain. Very often it happens with a sharp turn of the head or after sleeping in an uncomfortable position, the back of the neck hurts.

The head is filled with heaviness, and pain appears. There is a deterioration in blood supply to cervical region spine. Most headaches and migraines are caused by inflammation of the blood vessels in the head, which stretch the nerves and send pain impulses.

In addition to pain, a decrease in neck mobility (stiffness) is often disturbing; with nerve damage, a change in sensitivity, muscle weakness, a tingling sensation and other symptoms can be felt.

It is widely believed that crunching in the joints, including crunching in the spine and neck, is caused by the deposition of salts. The causes of a crunch in the neck lie not only in salt deposits, but in ... gases. It is nitrogen, the dissolution of which occurs in the joint fluid, that makes the corresponding sounds, which we call a crunch. If there is nothing dangerous in the crunch, then is it possible to crunch your neck? Experts do not advise doing this for one very important reason: the neck joints are inherently quite fragile, and therefore a seemingly harmless habit can lead to injury.

Prevention

Unpleasant sensations in the neck can be prevented if you engage in regular prevention and lead a healthy and healthy lifestyle. What do you need to pay attention to?

Measured and regular physical exercise. Regular muscle training usually reduces pain impulses due to the release of the body's natural painkillers - endorphins into the bloodstream, improves blood supply to the brain, reduces muscle inflammation and fatigue. All this minimizes inflammation of the blood vessels around the brain. Swedish scientists have found that physically inactive people are 1.5 times more likely to suffer from headaches compared to those who exercise intensively 3 times a week or more.

Purification of the mind from harmful actions, emotions, engaging in self-development and helping the world around. Bringing harmony into the surrounding reality with the help of practice.

Healthy food. To prevent a crunch in the back, reduce the amount of fatty foods in your diet, add plant foods containing protein (lentils, nuts).

As soon as there is tension in the neck, change the position of the body, but it is better to perform a few simple exercises. Avoid sudden movements, physical overwork.

Remember that the neck is an extension of the spine, so what is good for the spine is good for the neck.

A small complex for the development and strengthening of the neck muscles:

1. Stretching the base of the neck. Smooth movements of the head forward and backward. You can gradually increase the speed. Repeat 7-10 times.
2. Turning the head to the left - to the right. Increasing the amplitude and speed of repetitions in accordance with the sensations.
3. Head tilts to the side. We stretch the ear up, the base of the neck is extended.
4. Rotation of the head in a circle: in the horizontal plane. The chin is parallel to the floor. Several rotations in one direction and the other.
5. Rotation of the chin forward - up and on itself, as if drawing a circle with the chin. Shoulders remain motionless. And in the opposite direction forward - down, towards yourself.
6. Force fixation. We put the palm on the palm and rest our forehead on the palms. On the exhale, first gently press the palms on the forehead, and the forehead on the palms. We fix the voltage for 3-5 seconds. Can be done standing or lying down.
7. Hands behind the head and gently gently press on the head, gradually increasing the tension in the neck. Can be done standing or lying down.
8. Sitting feet on the floor. Lower your shoulders to your knees. Right hand on the back of the head, with the left we grab the chin. Applying a smooth effort turn the head to the left. Several cycles of even deep breathing. Change of hands.
9. We sit down in Vajrasana (pelvis on the heels). We lower the crown of the head onto the mat and, raising and lowering the pelvis, roll the cervical spine.
10. Rotation of the shoulders up-back-down and up-front-down massage the point between the shoulder blades. Breathing is relaxed.
11. Spread your arms wide apart. Palms pointing up inhale turn palms down in the shoulders exhale.
12. Rotation with a wide amplitude. We lower the chin to the chest rotation in a circle in one direction and the other. It is important to relax your head and feel the tension and stretching of the neck muscles. The degree of intensity of rotation depends on sensations.

Neck care with yoga

In the throat area, processes occur that cleanse and stimulate the body's immune system. The oropharynx is a kind of entrance gate of the body, where the incoming air and food are intensively processed. That is why there are some sort of "lymphatic gate" - accumulations of lymphoid tissue that form a ring around the perimeter of this zone. We all know about these formations: palatine tonsils, or tonsils; tubal, pharyngeal (their growths in children are called adenoids) and lingual.

The task of lymphoid tissue in the human body is to neutralize incoming foreign bodies, microorganisms, and toxins.

Simhasana - lion pose

In yoga there is a specific and effective exercise, which allows you to stimulate immunity in the zone of the lymphoepithelial pharyngeal ring. This exercise - simhasana. What does it mean in Sanskrit "lion pose"

By increasing blood flow to the neck, Simhasana helps fight infectious diseases of the upper respiratory tract, cleanses the tongue, improves voice and hearing, relieves bad breath, and increases salivation.

The lion pose strengthens the ligaments of the throat, the muscles of the neck, face, abdomen, arms and legs. Smoothes wrinkles on the face. Eliminates double chin. Useful for everyone who has to speak a lot and loudly: lecturers, singers, as well as people with a speech impediment. This posture also increases the blood supply to the posterior lobes of the brain, activates and recharges the throat energy center. Relieves stress, calms.

Technique. Sit in the position of Vajrasana (heels under the buttocks). Stretch your neck by pressing your chin to your chest. Inhale, and as you exhale, open your mouth wide and, sticking your tongue as far forward and down as possible, strain your whole body, especially (neck and throat). After exhaling, hold your breath for 4 to 5 seconds. For diseases of the throat, repeat the exercise 3-4 times in a row.

Jalandhara bandha.

Fine developed muscles necks will allow you to control prana ( life energy) and state of mind. As a result of such management, physical, emotional and mental balance is obtained, harmony is achieved.

The tool for achieving these states in yoga is (means an energy lock) takes its name from the Sanskrit term jal meaning throat and dhara meaning support. Jalandhara heals a number of inflammatory diseases of the throat by optimizing the functions of the thyroid and parathyroid glands.

Jalandhara bandha compresses the carotid sinuses - organs located on the carotid arteries in the neck. These are the main arteries that supply the brain with blood. The carotid sinuses act as baroreceptors (pressure sensors. - Transl.) and help coordinate blood pressure and heart rate with work respiratory system. They send signals along special nerves to the brain, which in turn takes the necessary actions to balance the circulatory and respiratory systems. When blood pressure rises, the carotid sinuses constrict. As a result, the brain receives a signal to take steps to prevent an increase in pressure.

Jalandhara bandha affects a person at all levels: physical, mental and mental. It controls the flow of prana in the body. It causes mental relaxation

Constriction of the carotid sinuses also helps to bring balance to the mind by slowing the heartbeat. In addition, it promotes introversion - a person forgets about the outside world. All nervous system and the brain calms down. As a rule, this leads to greater focus.

This bandha blocks the windpipe and compresses the various organs in the throat. In particular, it massages the thyroid gland located in the throat cavity. From this gland depends the perfect development and maintenance of the whole body. The massage provided by jalandhara bandha helps to make this gland more efficient.

This practice eliminates stressful conditions, reduces the possibility of their recurrence, and dispels anger and anxiety.

Technique and development: Sit in or in siddhasana or any comfortable asana with crossed legs. Whoever cannot sit in these asanas, let him do jalandhara bandha while standing. Place your palms on your kneecaps. Relax your body and close your eyes. Inhale deeply and, holding your breath, tilt your head forward, pressing your chin to the jugular cavity of your chest.

Stretch your arms out onto your knees and at the same time lift your shoulders up and forward, allowing your arms to remain locked. Keep your palms on your knees. Stay in this pose for as long as you can hold your breath. Then relax your shoulders, bend your arms, release slowly from the lock and raise your head. Exhale slowly. When breathing returns to normal, repeat again. You can do as many cycles as you like, as long as you experience absolutely no discomfort. Beginners should gradually increase the number of cycles, starting with five.

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Cervical gymnastics is a great way to tighten the skin of the neck, in addition, such exercises will help get rid of headaches and pain in the cervical spine, and normalize sleep. Thus, it is possible to improve blood circulation, relax, and saving on lifting procedures will be a nice bonus. In addition, the condition of the female bust directly depends on the state of the muscles of the neck and chest. Your attention is invited to a set of exercises, giving the implementation of which only a few minutes every day, you can delay youth and beauty for a long time.

Gymnastics for the neck

1. Stand up, straighten your back, keep your head straight so that the top of your head looks up. Clasp your hands in the castle and put them on the top of your head, while tilting your head slightly forward. After that, try to return your head to its original position, while resisting, count to 30 and relax. Repeat the exercise again.
2. Accept initial position. Bending around the head from above, you need to put the palm of your left hand on your right ear. After that, tilt your head slightly to your left shoulder and try to return your head to its original position, while resisting, count to 30 and relax. Repeat the exercise twice for each side.
3. Sit on a chair with your hands on the seat and your back straight. After that, you need to bend your back, tilting your head back as much as possible and count to 30. The exercise must be repeated again, returning to its original position.
4. You need to take the same starting position as in the first exercise. Turn your head to the left and look over your shoulder, count to 30 and return to the starting position. Perform the exercise twice for each side.

If you do these four every day simple exercises, the neck will become beautiful and flexible, and in order to strengthen it, there is the following neck gymnastics.

Thanks to the complex isometric exercises muscle tension occurs when they are completely immobile.

Each of the exercises neck gymnastics should be performed 3-5 times within 7-10 seconds:

1. Strongly press your forehead on your palm, and then do the same with the back of your head. The arm and head must remain motionless. Then press on the palm of your left and right temples.
2. Place your palm on your chin and press as hard as you can.
3. Lift your chin up and slowly turn your head to the right and left.
4. Do the same, while lowering your chin to your neck.
5. Tilt your head back a little and try to touch your right shoulder with your right ear, and your left shoulder with your left.

Such exercises for the neck will not only help tighten the skin and relax, but are also an excellent method of preventing neck diseases.