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 rug. 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.

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Today we offer you some exercises that will help you cope with neck pain and also strengthen your spine.

1. Clasping your hands behind you, lie on your back. Stretch your arms out to the side as far as possible. Just do not overdo it, do everything smoothly and carefully.

2. Kneeling down, rest your elbows on the support and lower your head down. Stay in this position and breathe deeply. Count 10 breaths!

3. Pull your legs under you and join your hands behind your back. The head must be kept straight. It is possible that during the exercise you will feel pain, but the benefits of it are very great.

4. With your feet shoulder-width apart, lean forward. Hands must be joined and brought over the head. Pull as hard as you can!

5. The forearms must be leaned against the wall parallel to each other. Take a few steps back with your head down freely.

6. Place the blocks under the head and lower back. Let your body relax in this position. Freeze and count your breaths to five.

7. Standing on all fours, bring one hand up and the other to the side. Lower your head down and rest on the floor. Stretch your arms in different directions.

8. Connect your elbow to the opposite thigh, and take your free hand back a little. Repeat the exercises for each leg, making sure that the muscles stretch well.

If your neck hurts in the morning, you need to change the pillow to a more suitable position in which you sleep most of the time (most often this is the position in which a person wakes up).

A slightly lowered chin allows the neck to relax and avoid further problems. By including these exercises in your daily complex, you can strengthen your muscles and forget about problems with your neck and spine.

Of course, the causes of neck pain can be very serious. So never hesitate to contact the professionals! Good doctors are always ready to help.

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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 starting 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.

Dr. Butrimov's complex for cervical.

Strengthen neck muscles in 10 minutes a day

Therapeutic qigong to restore the spine

Important aspects of practice

A special complex for the spine is recommended to anyone who wants to restore, strengthen and maintain their spine in good shape.
These can be people suffering from osteochondrosis, sciatica, sciatica, scoliosis, protrusions and herniated discs, when surgical treatment is not advisable.
The complex is recommended for the rehabilitation of the spine in the postoperative period.
We hope that after a set of these exercises, your spine will be like that of a young one.
For 30 years, the most selected effective exercises to create and strengthen the "muscular frame" of the spine. The main purpose of these exercises is the formation of elasticity of the ligamentous apparatus, the study of the stabilizers of the body.
With the help of stretching and twisting exercises, the effect of "vines braiding the spine" is achieved. Mandatory requirement, they must be performed with inner relaxation. Particular emphasis is placed on the flexibility and elasticity of the muscular-connected complex that wraps around the spine, and not on the overly pumped muscles of the body. Only the correct and regular implementation of this complex allows you to get a stable and long-term healing effect.
In fact, the "Special Complex for the Spine" is a proposal for the formation of a new optimal psycho-physical stereotype, aimed primarily at the "axis" of our body - the spine, as the basis for excellent well-being and high performance.

Special complex for the cervical spine.

Therapeutic qigong, complex "Strengthening bones and joints"

Very often, when starting special gymnastics to restore the spine, the patient has a crunch in the spine, which was not there before.

Why does the spine crackle.

The very principle of the occurrence of a crunch is as follows: each joint or vertebra has a small gap between its surfaces, which is filled with synovial fluid. Some of the movements lead to an increase in this gap, as a result, the pressure decreases and microbubbles are formed, which emit a crunch when they collapse.

Very often, when complaining of a crunch in the spine, the doctor diagnoses "salt deposition". But there are other reasons for this phenomenon.

A characteristic crunch in the spine can be heard in a variety of situations. For example, many people pay attention to it when they do special exercises aimed at stretching various parts of the spine or increasing its mobility. A crunch is especially heard during the first movements, then relief is usually felt.

If you sit at a computer for a long time or take a stationary position while reading a book, and then decide to stretch your neck muscles with a head movement, a crunch in the spine may appear. You should not worry too much, this sound, as a rule, is not associated with any disease.

When carrying out certain techniques in modern manual therapy, it is desirable that a person has a slight crunch in the vertebrae. This characterizes correctly performed actions. AT Chinese gymnastics Wushu has a section containing exercises for influencing the spine and joints, in their case the main feature is correct execution exercise is also the presence of a characteristic crunch.

But if the crunch becomes constant or very often accompanies various habitual movements, such as walking, bending over, squatting, etc., and is also observed in conjunction with pain manifestations in the joints and spine, there is a reason to pay serious attention to your health.

There are two main factors that affect the process of formation and deposition of salts in the body: heredity and daily nutrition. Due to "bad" heredity, your metabolism may be disturbed. As a result, they are not completely oxidized and salts are formed, which are deposited on the spine and articular surfaces. Due to the predominance of protein, salty and fatty and starchy foods in your diet, similar problems can also arise.

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