Exercises for osteochondrosis: a complex for the spine

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  • 1Exercises for osteochondrosis
    • 1.1Tasks of therapeutic gymnastics
    • 1.2Therapeutic complex of exercises
    • 1.3Cervical vertebral column
    • 1.4Chestno-thoracic department
    • 1.5Thoracic spine
    • 1.6Lumbar section
  • 2Complex exercises for osteochondrosis of the spine
    • 2.1Efficiency of physical exercises in osteochondrosis
    • 2.2Exercises for cervical osteochondrosis
    • 2.3Exercises for osteochondrosis of the thoracic region
    • 2.4Charge for osteochondrosis of the lumbar region
    • 2.5Exercise # 1
    • 2.6Exercise # 2
    • 2.7Exercise 3
    • 2.8Recommendations for correct exercise of exercise therapy in osteochondrosis
    • 2.9Exercises for relaxation using additional equipment
  • 3Simple exercises for osteochondrosis of the cervical spine (video). A complex of simple exercises for cervical osteochondrosis
    • 3.1General information about cervical osteochondrosis
    • 3.2Mechanism of action of exercise therapy
    • 3.3Gentle exercises for osteochondrosis
    • 3.4The most effective exercises for osteochondrosis of the cervical spine
    • 3.5Why do exercises need?
    • 3.6Caveats and Recommendations
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  • 4Exercises from osteochondrosis - for treatment and prevention
    • 4.1Exercises from osteochondrosis - the basis of treatment
    • 4.2When resorting to exercises
    • 4.3Exercises from chest osteochondrosis
    • 4.4Exercises from cervical osteochondrosis
    • 4.5Exercises from lumbar osteochondrosis
  • 5Basic complex of exercises for therapeutic gymnastics with osteochondrosis of the spine
    • 5.1Causes and signs of osteochondrosis
    • 5.2What help does gymnastics provide?
    • 5.3Principles of building a medical complex and recommendations for its implementation
    • 5.4Contraindications
    • 5.5An example of a complex at the initial stage

Exercises for osteochondrosis

In the fight against osteochondrosis, complex therapy is used, the main part of which is occupied by LUTS in osteochondrosis. Exercise is the most effective way to fight the disease. At present, the number of people diagnosed with osteochondrosis is growing exponentially.

This is due to the limitation of the mobility of modern man. Most people are busy sitting at the computer, and spend the evenings at home with TVs.

Diversify leisure will help a set of exercises for osteochondrosis of the spine, it will allow you to spend your free time with health. Gymnastics from osteochondrosis has its own testimony, features and rules of conduct.

The full complex is recommended to be coordinated individually with your attending physician. Physical exercises in osteochondrosis are prescribed after suppression of pain syndrome.

Tasks of therapeutic gymnastics

Therapeutic exercise with osteochondrosis of the spine is used on the first appearance of the symptoms, in a rhythm that does not cause you discomfort. What exercises can be done with osteochondrosis, and what exercises can not be done? Consider the rules of use:

  • Starting any physical activity without consulting a doctor is strictly prohibited;
  • To carry out physical exercises, without the removed painful syndrome of an osteochondrosis, it is forbidden;
  • Doing exercises with medical contraindications and diseases other than osteochondrosis is prohibited;
  • With osteochondrosis, the backs should be performed better at the same time, in loose light clothing, in a ventilated room;
  • Eating is recommended, at least one hour before the start of the workout;
  • To warm up the muscles, you can go to the bath, and warm up the desired area with warm water;
  • Complex lfk with osteochondrosis should start with a warm-up, in order to avoid injury or stretching;
  • Charging against osteochondrosis should be carried out neatly, without tears and jerks;
  • If any discomfort is manifested, charge for the back should be interrupted and go for correction of treatment to your doctor;
  • Avoid overexertion of the back muscles during osteochondrosis.

Rehabilitation for osteochondrosis is the most important point. From the procedures prescribed for rehabilitation depends the effect of treatment and the level of recovery of the body after the disease.

If the damage is already diagnosed, then the therapy and the prescribed treatment will only stop this process, without letting the disease progress further. Lfk with osteochondrosis of the spine helps to achieve maximum effect in complex therapy and has a number of remarkable properties:

  1. General strengthening of the muscular corset, which helps the spine to occupy the right physiological position. Increased muscle elasticity;
  2. Accelerated processes in the near-vertebral tissues are accelerated, which allows to restore the nutrition of intervertebral disks and to stop the process of destruction;
  3. Improvement of posture and removal of the load from the vertebral department;
  4. General improvement of the processes occurring in the body, improvement of well-being and mood.

Exercises for the back with osteochondrosis are contraindicated:

  • Hypertension, high blood pressure;
  • Postoperative period, trauma or other interventions;
  • Neurological diseases;
  • Pathological conditions of the body, severe forms of certain diseases.

Therapeutic complex of exercises

Any charge for osteochondrosis of the spine begins with a warm-up part, it's walking on the spot (5 min), and lifting hands.

Cervical vertebral column

Most cases of osteochondrosis affect the neck. To apply the exercise to treat osteochondrosis, always consult a specialist.

Each complex takes no more than 20 minutes of your personal time, it is not so much to restore health and return to the normal course of life.

Physiotherapy exercises for osteochondrosis of the neck:

  1. Make head turns in one and the other side. The face is straight, do not bend over. Then the inclination of the head nodding and tilting back is not deep;
  2. We move the chin forward, in the horizontal plane, like toys in the cars. Try to do the exercise by moving your head to one side and the other. Exercise does not come immediately, do not strain, with experience everything will come;
  3. We put a palm on the forehead and create a tension between the hand and the forehead, as in the fight. Now we shift the palm on the temple and create tension, tilting the head at the palm rest;
  4. Hands by the head in the lock, with the elbows we press the head, the face looks forward. Raise your elbows higher and higher;
  5. The chin rests on the fists, we pull the neck up. Then we put our hands on the back of the head and create a tension of resistance;
  6. We sit down on a chair, hold the post exactly, the face looks ahead, you need to describe the chin in the air from 0 to 9.

Chestno-thoracic department

Exercises LPC for osteochondrosis are performed in order from the most simple to complex.

  • We sit. One hand behind his back, the other directs and draws his head to his side, smoothly, without jerks;
  • The palm rests on the temporal part of the face, creating tension, turning the head and resisting the arm. Then with the other hand;
  • Standing, in a completely relaxed state, arms hang like whips, move their shoulders up and down;
  • Position with your back up, hands on the body. We lift the thoracic area several times. Then smoothly turn the head to one side and the other;
  • We lay on the back, legs bend in the knees, hands on the body. We lift the chest.

Thoracic spine

Osteochondrosis affects the thoracic part of the spinal column least, since additional fixation of the vertebrae creates ribs. Often, the process in this part goes hand in hand with others. Gymnastics for the back with osteochondrosis, relieve stress from affected roots and improve muscle tone.

Exercises to strengthen the muscles of the back:

  1. We stand straight, representing the letter T. Move the torso to the left and to the right;
  2. We stand relaxed, the chin rests against the sternum, then slowly lower the shoulders, and we slip our hands to the floor, with a lack of stretching we can only get knees;
  3. Do not change the pose, hands on the body. We swing from side to side with the greatest amplitude. Then we grip the hands in front, and raise them over our heads. With one hand, we take the other's wrist and pull it up. We drop hands and change position;
  4. We perform the exercise "boat" on the abdomen, with the grasping of the ankles;
  5. Exercise with the deflection "cat and camel". Standing on all fours, we bend then to the upper position, then to the lowest one. This is an extremely useful exercise for the spine as a whole;
  6. Sit down on a chair or bench, leaning on the back, gently tilting the head and returning to the starting position;
  7. We use a roller. We place it under the thoracic area, under the back. Do exercises as a press, affecting the pectoral muscles;
  8. We lay down on the stomach, we represent the bird in flight;
  9. Lying on your stomach, we make emphasis with our feet. We put our hands behind our heads and gradually raise the sternum;
  10. Sit down on a chair, hold firmly to the seat and swing in one direction, then another.

Lumbar section

The heaviest loaded department of the spine, most often patients complain of pain in the region of the lower back.

Therapeutic gymnastics with osteochondrosis of the spine promotes the production of proteins in the muscles that stimulate the work of all internal organs.

Gymnastics for the treatment of the waist will not relieve the pain, but will halt the destructive process in the vertebrae.

Exercises for the spine:

  • Lying down do the exercise "bike but straightening his legs;
  • Without changing the position, we bend our legs in the knees, hands on the back of the head, lifting the lower back we must create tension;
  • Next, with closed feet, turn left and right, so that the knees touch the floor. We do everything neatly;
  • Do not change the pose, hands on the body, gently raise the pelvic area up, just as slowly lowered;
  • We continue to lie, we cling to our knees. We begin to draw the knees to the chin;
  • Further, the back is pressed to the floor, hands pull one knee, then the other;
  • Exercise "cat and camel
  • Exercise "boat".

Execution time, if possible, it is better to select so that you can engage constantly at the same time. Morning gymnastics with osteochondrosis will favorably affect your mood, you will feel a surge of strength and vivacity.

Exercises for stretching the spine with osteochondrosis should be carried out with caution and under the supervision of a specialist. It is worth knowing that a strong overstrain of the muscles and stretching the vertebrae under strict prohibition.

For patients with osteochondrosis, a special therapeutic diet is recommended. It is based on the inclusion of proteins and fats and a significant decrease in carbohydrates and salt.

Complex therapy, which includes exercises for the spinal department, massage with osteochondrosis, physiotherapy and medication support, help cope with the disease or improve the current acceptable.

A source: https://pozvonochnik.guru/uprazhneniya/polza-lfk-pri-osteohondroze.html

Complex exercises for osteochondrosis of the spine

Constant pain in the back causes a person discomfort, interfering with normal life. The main reason diagnosed by doctors is osteochondrosis.

If half a century ago osteochondrosis was considered a disease of the "old people today people of all ages suffer from it.

Osteochondrosis is a violation of nutrition and metabolism in the bone tissue of the spine. The gradual process of aging and wear of intervertebral discs, leads to pain in various parts of the spinal column. The main causes of back pain include:

  • age-related changes occurring within the body;
  • excess weight;
  • malnutrition;
  • flat feet;
  • spine trauma;
  • absence of power loads;
  • viral or infectious diseases.
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What to do if there was pain in the back? Of course, you should seek medical advice from a doctor who will prescribe medication and curative gymnastics for osteochondrosis of the spine, aimed at strengthening the muscles.

Efficiency of physical exercises in osteochondrosis

Physiotherapy exercises for osteochondrosis of the spine should be performed by every person, regardless of age. There are many complexes that even a beginner can easily do.

To do this, you do not need to go to the gym, use complex devices, spend money, because you can strengthen your muscles and improve your health with strength exercises in the warm and cozy walls of the house.

To pick up a suitable set of exercises for osteochondrosis of the spine, you need to identify which of its departments gives pain.

Therapeutic exercises with osteochondrosis, consists of exercises for cervical, thoracic and lumbar spine.

Exercises for osteochondrosis of the spine should be conducted at least 3 times a week.

The positive effect of exercise therapy in osteochondrosis on the body:

  1. improvement of blood supply in the tissues of the spinal column;
  2. strengthening of the muscular corset;
  3. alignment of the spinal column;
  4. supply of blood to the spinal cord and brain.

Exercises for cervical osteochondrosis

Choose your gymnastics competently, given your age and physical fitness. Performing physical exercises with osteochondrosis, pay attention to their complexity.

Do not overexert the body, because the pain from this faster will not pass and the benefits will not increase. The proposed complex of exercises is designed specifically for the cervical department.

It is simple in execution and does not take much space and time.

  • Sit on a chair and straighten your back. Perform smooth turns of the head to the right, reaching the level of the shoulder to the level of the shoulder, and to the left.
  • Remain in the same position. Focus your palm on your right cheek, tilting your head to the left. Do the same with the other hand.
  • Sit straight, clasp your fingers on the back of your head and gently bend forward. Push your hands against the back of the head, pressing your chin into your chest. Without sudden movements, smoothly lower your head and breathe deeply. Feel the tension in the muscles.
  • Slowly lower your head back, spread the scapula, grasp the arms behind the edge of the chair and breathe deeply.
  • Raise your shoulders, try to reach them to the earlobes and lower them down. Do all the exercises 10 times.

For one exercise should be spent at least one minute.

Exercises for osteochondrosis of the thoracic region

Incorrect posture during work, stoop, uneven distribution of cargo (carrying a bag on one shoulder) can lead to serious problems with the spine.

Try to avoid factors that contribute to the development of this ailment. Watch how you stand and sit. Use ergonomic soft furniture and regularly perform exercises for the back with osteochondrosis.

Therapeutic gymnastics, like any complex of sports exercises, begins with a warm-up. Warming the muscles and bones before the session is extremely important in the struggle for efficiency and effectiveness. To fight for the health of the back was not in vain, perform the exercises in the following order:

  1. Warm up. To do this, both hands lift, make a deflection of the back, putting one foot back on the toe. Take a breath, go back to the starting position - exhale. Repeat this with the other foot, changing them alternately.
  2. Put your hands on your belt, make circular motions with your shoulders first together, then alternately.
  3. Take the starting position, the legs are shoulder width apart, the back is straight. Put your hands on your shoulders, dilating your elbows to the sides. Carefully turn left and right upper part of the case. Legs and thighs remain motionless. Turn to the end. We alternate turns in different directions.
  4. Torso bends to the right and to the left. We raise our hands in turn and head behind our heads.
  5. We lay down on the stomach, stretch our arms forward, legs together. We lift the opposite hand and the leg in turn. Inhaled - raised, exhaled - lowered, head raised above the floor. Each exercise from the complex is repeated 5-10 times.

The proposed complex of physical exercises for osteochondrosis will help relieve pain and tension in the muscles of the back.

Charge for osteochondrosis of the lumbar region

Most often, older people suffer from low back pain. They take various drugs that do not give the proper analgesic effect, and sometimes harm the body.

Sometimes it is better to increase physical activity than to "supply" your cells with useless components of drugs. There is an uncomplicated medical gymnastics with osteochondrosis of the lumbar spine, which is sufficient 3-4 times a week:

  • We lay down on our backs, raise our hands, drag our socks down. Stretch the back muscles.
  • The next exercise is lifting the pelvis. To do this, you need to bend your legs, lying on your back, and hands to set aside, leaning on the floor. Raising the pelvis, take a breath, lowering - exhalation.
  • We wrap our arms around our knees, pull them to our breasts, imitate the "embryo" pose, take a breath. On exhalation we pull the head to the knees.
  • We alternate the last two exercises.
  • "Pose of a cat." We get on all fours, do an exhalation, draw in the chest and round the back. On inhalation we bend in the opposite direction, the head extends upwards.

In addition to the developed complexes, there are separate exercises that have a positive effect on the spine. They can be carried out in parallel with the main complex in their free time.

Exercise # 1

Push-up from the table or chair. This exercise improves blood flow in the upper limbs, and strengthens the muscles of the shoulder girdle. For beginners 5-10 times.

Exercise # 2

We do a shallow squat, holding on to the support. Inhale - squat, exhale - get up, keep your back straight. You can start from one time, gradually increasing the load. This warm-up improves the work and blood supply of the hip joint.

Exercise 3

Lie on your back. Hands grasp the support, lift both feet up and lower down. To facilitate the task, the legs can be bent.

Do not lift too high immediately.

Daily exercise with osteochondrosis of the spine, promotes health and gives strength to the elderly person.

Recommendations for correct exercise of exercise therapy in osteochondrosis

Charging for osteochondrosis, although it is simple and easy to perform, but still there are some recommendations that will make it even more effective and enjoyable:

  1. perform daily gymnastics;
  2. conduct classes at any time convenient for you, at least two hours before bedtime;
  3. alternate exercises with respiratory gymnastics;
  4. gradually increase the load;
  5. replace or exclude exercises that are accompanied by pain;
  6. check and monitor the pulse;
  7. Before starting charging with osteochondrosis, turn on the rhythmic music, let it not help cure the disease, but give a "pill" of good mood.

Exercises for relaxation using additional equipment

There are many inexpensive and effective mini-simulators that help to perform various exercises for the back: gymnastic stick, fitball, roller, expander, circle "Health". What to choose specifically depends on your desire, localization of osteochondrosis and doctor's recommendations.

Charging for osteochondrosis with the use of sports equipment will make the classes more effective, interesting and diverse. Consider the types of exercises that you can do with a fitball:

  • Lie down with your belly on the ball, hands and feet free to swing, roll on the ball forward and back. When performing this exercise, the spine is stretched.
  • In the "lying" position on your stomach, rest flat on your feet in the wall, and your pelvis into the ball. We do lifting of the trunk. If uncomfortable, you can hold the ball with your hands. In this case, the back should remain flat.
  • In the left side we lay down on the fitball. One leg in front, the other in the back. Carry the slopes with the arm behind the head. With your left hand, push up and take a breath, down the exhalation. We do the same on the other side.

Sit on the fitball, relax and jump on it. This will relieve fatigue and tension from the spinal column.

Gymnastics for osteochondrosis of the spine, people need at any age. The ridge is the main support of the body, so strengthening its muscles is a minor, but very important task for every person. Be attentive to your health, because it will not be one and the other.

A source: http://MedOtvet.com/osteochondrosis/kompleks-uprazhnenii-pri-osteohondroze-pozvonochnika.html

Simple exercises for osteochondrosis of the cervical spine (video). A complex of simple exercises for cervical osteochondrosis

Osteochondrosis of the cervical spine is a degenerative-dystrophic lesion of vertebras and intervertebral structures of inflammatory nature.

Such diseases of the musculoskeletal system require immediate medical attention: during the process of chronicization, the process is virtually incurable.

Most often resort to medical treatment, which involves taking certain drugs. However, do not forget about such an effective method of treatment, as exercise therapy (exercise therapy).

Although in itself therapeutic exercise therapy can not be replaced by physiotherapy and therapy with drugs, it will be a great help in the treatment.

General information about cervical osteochondrosis

As it was said, osteochondrosis is an inflammatory disease that affects the intervertebral structures and vertebrae themselves.Most often the disease manifests itself for the following reasons:

  1. • Hypodinamy (lack of movement).
  2. • Prolonged static stress on the spine in the cervical area, with a physical character of work, with a wrong dream, etc.
  3. • Adverse environmental conditions.
  4. • The presence of concomitant diseases of the musculoskeletal system.
  5. • Taking steroid medicines.
  6. • Subcooling.
  7. • Age over 40 years.

Symptoms of osteochondrosis are also specific.Pathology is characterized by:

  • • Intensive pain in the neck (manifested by the infringement of the nerve roots and inflammation).
  • • Discomfort in the shoulder region (caused by hypertension of the muscles).
  • • Numbness of hands.
  • • Feeling of running creepy.
  • • Weak muscles.

Osteochondrosis is an unpleasant disease, causing a decrease in the functional activity of the neck and leading to the development of intervertebral hernias.

Mechanism of action of exercise therapy

Therapeutic exercise is shown to any patient suffering from problems with the cervical spine.LFK solves several problems at once:

• Removes hypertension of muscles. This is one of the mandatory conditions for preventing pain and complications.

Helps strengthen the neck muscles.

• Allows normalization of intervertebral disc nutrition.

• Allows to stop the destruction of the spinal tissues.

• Binds the spinal activity at the neck level.

To understand these issues and eliminate pathological processes, it is necessary to regularly perform complexes of simple exercises.

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There are dozens of sources with descriptions of exercises for osteochondrosis of the cervical spine, but not all methods of gymnastics are equally effective and safe.

Gentle exercises for osteochondrosis

To maintain the neck in a tone, it is recommended to perform "soft" exercises. It is important to keep in mind: do not be zealous during the period of exacerbation. These exercises can be practiced only in the period between exacerbations (in remission or subacute state).

Complex №1

1) Get up in a comfortable position. Hands to lower "at the seams keep a straight posture, maximally straighten. Carefully and without haste turn your head almost 90 degrees.

To begin with, a small enough amplitude, as the head improves, it needs to turn more and more. Haste is dangerous: a dislocation of the vertebrae or nerve impairment may occur.

In the period of exacerbation, one can make easy rotational movements of the head, but no more. Do this exercise 7-10 times in each direction.

2) The starting position, as in the first exercise. Standing, with an extended back. Neck to relax as much as possible. Slowly lower your head to touch the chin with your chest.

With a light springy movement, raise the head to its starting position.

If the level of mobility of the neck does not allow to bend so much - the exercise is carried out as much as possible. Quantity - 7-10 times.

3) Keep the position, as in the first two exercises. Relax the muscles of the neck and shoulders. With an uneven movement, bend your head back. It is important to do this slowly and smoothly to avoid injury. Chin to pull out as far as the anatomy of the cervical part of the patient allows.

Such a complex of three exercises helps restore cervical vertebral nutrition, restores elasticity to the muscles, flexibility of the spinal column.

Complex number 2.

Can be performed during the period of exacerbation.

1) Position - preferably standing. Admissible and sedentary. Straighten the neck, relax all the muscles of the collar zone, including the shoulders. Put one palm on the forehead.

Make a move, as if there is a desire to push the hand of the head. This resistance leads to a sharp strain on the muscles of the neck, and then to their relaxation.

2) Perform an identical exercise, pressing your hand to the temporal region. Movement should be smooth and blurred.

"Confrontation" of the hand and head should last for 3 seconds.

More time to continue does not make sense: lactic acid begins to accumulate and muscles become tired, doing physical exercises will be more difficult. Run 5-10 times.

3) Take a sitting position. Straighten your back and neck, relax. Pull your shoulders to your ears, hold each time for 3-5 seconds. Then lower your shoulders and relax again. It is also not worth keeping a position longer.

4) Stand up straight, arms stretch across the trunk, forming the letter "T". Perform 10 circular motions in one, and then in the other direction.

5) At the end of the exercises, rub the neck (light massage). Massage the neck with rubbing and circular movements for 3 minutes.

6) The starting position is standing or sitting with a straightened back. Within three minutes, make a swinging motion of the head. Amplitude should be minimal. By nature, this exercise is like a non-verbal gesture "yes."

7) Save the same position. At the same pace and amplitude, make "no" moves.

Complex number 3.

1) Stand up straight, feet shoulder width apart. Tilt the body, stretch out your arms. Do an exercise, all known from the school day as a "mill".

2) Sit or stand up. Vertebral column straighten. Touch the ear of the shoulder, then repeat the same on the other side.

3) To make head movements, imitating gestures "yes" and "no".

All described - these are the simplest exercises for cervical osteochondrosis.

Who are suitable for such complexes?

These complexes are ideal for people with an initial stage of neck problems, as well as patients with serious limitations of mobility of the spinal column. They can be performed, including in the acute course of the disease (except the first).

The most effective exercises for osteochondrosis of the cervical spine

Physical loads from the complex number 1 are strictly contraindicated in the period of exacerbation. They are prescribed only during remission.

Complex №1

1) Lying position (you can not lie down on the bare floor, osteochondrosis "does not like" hypothermia). The right hand is placed on the abdomen, the left one is put on the chest (in left-handers, accordingly, everything is the other way around). Start to breathe rhythmically and leisurely. Collect as much air as possible.

2) The starting position is identical. You do not need to put your hands on them, you need to lean on them. Carefully raise yourself on your arms, stretch your neck, then carefully return to your original position. Repeat 7-10 times.

3) Lie on your stomach. Hands straighten along the body "at the seams". Rotate the head 90 degrees and touch the ear with the floor. Repeat the same with the other ear.

4) Take a sitting position. Neck straighten. As you exhale, lower your head to your chest and press your chin as hard as possible, to return to the starting position on inhalation.

5) Pose - sitting or standing. Relax the neck and shoulders. To lower a head on a breast, to start to make easy rotational circular motions a head along an axis of a backbone. Attention! Perform such a gymnast should be extremely cautious, the risk of dislocations is great.

Complex №2

The complex consists of three parts: warm-up, main part, graduation. Perform this gymnastics can be, including during the period of exacerbation. It is universal. Standing position.

1) Put your hands on your shoulders. Make circular motions. 10 times in one, 10 in the other direction.

2) Raise the upper limbs with compressed fists to the sides. Hands bend (as if wanting to bang with hardened biceps), then straighten, forming a body letter "T". At the end of the exercise, shake hands to relieve tension.

3) Do exercise number 1 from the sparing complex number 2. In this case, the hands should be brought into the lock and pressed to the forehead. This exercise is considered more difficult, because the voltage is higher.

4) Standing position. Hands to bring to the castle, locate on the back of the head. Overcoming the resistance of the hands trying to throw back his head. This exercise is very similar to the previous one.

5) Leave the shoulders forward, as if shivering, return them to their normal position.

6) Spread the shoulders back.

7) Lie on the floor. Raise the neck as high as possible, stay in this state for 5 seconds, then return to a normal posture.

8) Hold your head in your hand. Pull in the opposite direction

All the exercises described, both sparing and more complex, are performed 7-20 times 3-4 times a day.

Also well-proven neck exercises for Bubnovsky

This kind of gymnastics is useful to people in the period of exacerbations (not including the first complex), also it It helps to normalize the nutrition of the spine and is ideal for those who want remission to last as can be longer.

Why do exercises need?

Doing them is necessary for several reasons:

• With all the effectiveness of medications, they are not able to restore the mobility of the neck. This is exactly what is involved in the tasks of physiotherapy.

• After exercise, spine nutrition improves.

• Remissions become longer.

• The spine restores the motor activity.

• There is a relaxation of muscles and a reduction of pain syndrome

Caveats and Recommendations

No matter how effective the exercises are for cervical osteochondrosis, they should be done correctly. Otherwise, there is a high probability that everything will only get worse.


• Most exercises can be done in an acute period, but you should carefully listen to your own well-being.

• If there is pain in the neck during exercise, stop the gymnastics immediately.

• It is recommended to consult a physician before exercise.

• It is better to do gymnastics in a group, but no one forbids doing it at home.

• Exercise for the neck is several times a day, otherwise the effect will be minimal.

• All exercises must be performed slowly so that there are no injuries.

LFK perfectly works in a complex with other methods of treatment. It is important to perform the exercises correctly, observing all safety rules. Then the cervical spine will say thank you.

A source: http://zhenskoe-mnenie.ru/themes/health/effektivnye-uprazhneniia-pri-osteokhondroze-sheinogo-otdela-pozvonochnika-kompleks-prostykh-uprazhnenii-pri-sheinom-osteokhondroze/

Exercises from osteochondrosis - for treatment and prevention

Osteochondrosis is the payment of human civilization for hypodynamia, the inactive way of life that people lead in the last fifty years.

Lack of active physical activity, neglect of sports, overeating and excessive weight lead to the spread of this vertebral disease at frightening rates.

If lumbar and thoracic osteochondrosis is due to the accumulation of changes in the spine for many years, cervical osteochondrosis manifests itself early enough.

How to stop or at least slow down these processes? Help can therapeutic exercises from osteochondrosis, which need to be performed regularly. Today, many complexes of exercise therapy (therapeutic physical culture) designed to treat this disease have been developed. Some of them will be shown below in pictures and videos,

Exercises from osteochondrosis - the basis of treatment

Let's consider step by step, what happens with osteochondrosis.

  1. Changes in the spine are due to the fault of his stressed state in order to maintain the vertical position. The first can not withstand the muscles. They strain and begin to hurt
  2. Constant inflammation of the muscles leads to muscle atrophy. Weakened muscles are unable to maintain a correct posture - lordosis and kyphosis of natural curvature of the spine
  3. The spacing between the vertebrae decreases, and the pressure on the spinal discs, on the contrary, increases. Deformation of the discs, fueled by irregular in-exchange processes, and the destruction of the cartilaginous tissue, in the place of which calcicates subsequently appear - deposits of calcium salts begin. The vertebral segment thus forms is blocked - in this place the mobility of the spine falls
  4. In the future, a nucleus emerges from the deformed disc and an intervertebral hernia forms, and calcifications grow and acquire an ugly appearance of spinous growths (osteophytes). Such changes are considered to be neglected stages of the disease: they have very severe acute pains, there may be a disability due to limb paralysis and failure of some organs

Prevention of osteochondrosis- this is first and foremost the correct posture. Follow it continuously, not allowing the arch bent back and a long sitting position.

The rule of posture for a standing person is this:

Many are interested in whether it is possible to fight against osteochondrosis with the help of exercises alone.

Prevention of this pathology is carried out with the help of physical education and a full weighted diet, with the necessary content of necessary vitamins and minerals and a daily rate of water consumption.

When resorting to exercises

However, the disease in its active form (in the acute and subacute period), unfortunately, is associated with severe pain, and therefore treatment at this time is not due to the eradication of the problem itself, but to pain relief. And this requires the use of special medications and compliance with the first few days of bed rest.

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However, the recommendation of a sparing regime does not at all mean a ban on literally all movements. You yourself must feel your opportunities. At present, the voices "for" and "against" therapeutic physiotherapy during the period of exacerbation were divided.

Today there are complexes of exercise therapy, in which exercises for the back with osteochondrosis can be used for the treatment of acute pain.

But such exercises should be of less intensity and pass only under the guidance of your attending physician and immediately stop at the slightest deterioration.

In some cases, the question of surgical operation may be raised:

  • at a severe stage, threatening disability
  • with persistent severe pain and inefficiency of prolonged conservative treatment

Then LFK is appointed after surgery in the rehabilitation period.

Exercises for osteochondrosis can be well combined with massage, using techniques of toning and relaxation.

Consider examples of exercises from osteochondrosis of the spine, which can be both preventive and curative. At the heart of movements is the stretching of certain muscle groups. Each movement must be done 10 times.

Exercises from chest osteochondrosis

Before you a set of exercises for osteochondrosis of the thoracic region. Practically all exercises from chest osteochondrosis in this complex are suitable for the cervical due to the proximity of the thoracic, brachial and cervical muscles.

  1. Pulling up your stomach and straightening your lower back, raise your hands through the sides up, pull yourself up, then pull them back as far as possible from the body. The abdomen remains taut.
  2. We embrace ourselves by the shoulders so that the area between the shoulder blades is stretched. We put our hands back.
  3. We put our hands behind our heads and we lower them in front of us until the elbows touch. Then we raise our hands above our heads and, making a circle, lower it
  4. We raise our hands above our heads and, lowering them, we put them behind our back as high as possible

We connect all these four movements together and also repeat 10 times. This complex forces the muscles-antagonists to work.

Exercises with a gymnastic stick:

  • We raise the stick above our heads, in front of us, lower them down, we put them behind our heads, trying to lower them lower to the waist. The narrower the grip, the heavier the exercise.
  • We raise the stick behind our back as high as possible. The hands are taken away from the body. Lean forward, pulling the stomach
  • Then, rotating the stick, we cross our arms. We feel the tension between the shoulder blades.
  • Straighten the arm with the gymnastic projectile then to the right, then to the left

More information about this available for each complex can be found in this video:

(In this video there are also good exercises for the neck. Unfortunately, there is a patch in the middle of the video, but this does not underestimate the value of the complex itself)

Exercises from cervical osteochondrosis

Exercises from cervical osteochondrosis are very important, since with this localization of the disease not only the spine but also brain: deterioration of the blood supply to the brain leads to problems with memory, poor performance and many others phenomena.

  1. Turn the head to the left shoulder, then to the right
  2. Leaning his chin on his fists, pulling the back of his head up. Then put your hands on the back of the head and press them on your head
  3. We make an emphasis with the left hand - we press on the head, resisting pressure. Then do the same with your right hand

Exercises from lumbar osteochondrosis

Exercises from lumbar spine osteochondrosis are most diverse, they can be performed both standing and lying, they can be either simple or complex. They need to be done, starting from the simplest ones, gradually complicating them.

In severe stages of lumbar osteochondrosis, preference is given to lean gymnastics.

  • Lying on the back, bend the legs in the knees, then lower the legs to the left, until the surface of the thigh touches the floor. We make the same movement in the other direction
  • Lying, raise the elongated legs above the floor and hold them for a few seconds
  • The starting position is the same, we make vertical up and down movements with raised legs. Then we make cross horizontal flies, the so-called "scissors"
  • We relax, bend our knees and twist them with invisible pedals - a "bicycle"
  • Stand on the shoulder blades "birch lying on his back, tearing off the buttocks and lower back, moving his legs to the vertical position-We hold him for 10 seconds.
    This method is better for an unprepared person not to do, but to master better at first the first four exercises
  • We lift the pelvis above the floor surface, leaning our feet and shoulder blades and hold on as long as possible
  • The same exercise, complicated by the smooth transference of the trunk to the left and right

A source: https://ZaSpiny.ru/uprazhneniya/ot-osteohondroza.html

Basic complex of exercises for therapeutic gymnastics with osteochondrosis of the spine

Recently, more and more middle-aged people complain of pain periodically arising in the back and lower back.

Although earlier, such ailments suffered, mainly, only the elderly. This was considered a sign of the onset of old age. And now not only do older people suffer.

And this phenomenon has turned into a real epidemic.

Restriction of movements, discomfort and unpleasant painful feelings for a long time turn a person out of the habitual way of life. In most cases, the cause of low back pain is osteochondrosis. Over the years, seizures happen more often, pain
intensifies and turns into a chronic one.

Causes and signs of osteochondrosis

Back and spine are the main burden in our activities throughout life. Most often, pain in the lumbar region occurs due to weak back musculature or excessive physical exertion, leading to overstrain of the spine.

To the development of osteochondrosis can lead to various injuries, stoop, curvature of the spine, caused by incorrect posture. Flat feet and various foot defects, formed by the habit of wearing uncomfortable shoes, also adversely affect the condition of the lumbar region.

Improper nutrition leads to the fact that the spine and back muscles do not receive the necessary nutrients, and waste products are not removed on time.

Excess weight also creates unnecessary stress in the lumbar region.

Constant stresses, chronic fatigue lead to the appearance of pathological processes.

Here and overtakes, surprise unexpected strong pain, in which it is very difficult to make the simplest movement.

That is why it is very difficult to put a correct diagnosis on time.

But there are signs that almost surely indicate exactly the osteochondrosis: a violation of mobility of the lumbar region, and increased sensitivity, the emergence of severe local pain with the tension of the muscles of the waist, the freezing of the feet, cramps in the legs and others. When
any symptoms of osteochondrosis you should consult a doctor for advice and the appointment of the right treatment.

What help does gymnastics provide?

There are many drugs aimed at removing inflammation, removing pain. But the worn vertebrae can not be restored with medicines. Flabby muscles can not be hardened with pills. Even massage does not help here.

Only regular execution of specially selected sets of exercises can prevent the development of osteochondrosis and even completely cure the disease. Treatment of osteochondrosis with gymnastics helps prevent the appearance of pain.

tension in the back, strengthened by deep muscles. The spine straightens and stretches evenly over the entire length.

In addition, there is general improvement in well-being and a significant surge in strength. Treatment with gymnastics allows to strengthen
the bone system and correct the posture.

It helps to relax and, as a result, to get rid of chronic fatigue, neuroses, irritability and constant fears for one's health. As a result of treatment, the metabolism improves.

Even people of advanced age, argue that regular sessions of curative gymnastics returned them the opportunity to engage in favorite pursuits, which they considered forever lost to themselves.

They again began to ride a bicycle, do gardening, dance, travel.

Principles of building a medical complex and recommendations for its implementation

Before the lessons you should always consult a doctor.

  • You need to start with sparing exercises that are performed in a smooth mode.
  • Breathing should be smooth, even and deep, but without tension and delays.
  • No hurry during class. It is necessary to completely immerse yourself in the process and direct attention to the area under study. Then the efficiency during such lessons will be maximum.
  • Do not allow strains in the waist and neck.
  • A very important point is the regularity of the implementation of therapeutic complexes.
  • It is best to perform gymnastics every day for at least a few minutes, but at least three times a week.
  • To begin with, limit yourself to a small number of repetitions of the exercise, and then gradually increase them.
  • The best time for classes is the morning. But if there is no such possibility, it is possible in the evening.

Complication of exercises should be done step by step. In the beginning, complexes of exercises are made, which only tone the muscles. Then - strengthen the muscles of the back. Do not forget about the rest of the body. Strengthening the arms and legs will allow you to do exercises that stretch the spine.


Contraindications for exercise physical therapy a little. In many cases, they are temporary. These are fever, postoperative period, infectious diseases.

Doctors do not recommend physical exercises in case of oncological diseases, the risk of heart attacks and strokes, and deviations in the psyche.

In any case, questions about the possibility of practicing gymnastics should be discussed with the doctor.

An example of a complex at the initial stage

1. It is performed kneeling. The palms are on the floor, the fingers are stretched out to the sides, elbows are straightened. On inspiration - slightly bend your back, lifting your head up. The shoulders are straightened out.

On exhalation - we lower head, back we bend. Such smooth movements are done alternately several times. Important: in any case, do not allow a kink in the waist area during deflection.

The goal is to stretch the spine evenly along the entire length.

2. It is performed lying on the back. The legs are slightly bent at the knees, feet - on the floor. Hands should be pulled out as far as possible from the head. The legs are lowered to the right and left alternately several times.

3. Starting position: lying on the back. Legs are stretched out, knees and feet are brought together. Hands stretched out beyond the head. The palms are pointed upwards. The muscles of the hands are toned. We try to stretch ourselves as much as possible.

We pull the toes of ourselves. We hold ourselves in this position as far as possible, but without straining. We try not to tear the loins from the floor. Then we relax. Repeat stretching and relaxation several times.

For more complex exercises, I strongly recommend that you contact the real expert. No book and no video can replace a living teacher.

Experienced specialist in curative gymnastics, and in any other practice,
will give you valuable advice, make the necessary amendments, cheer up, inspire and help to make the necessary for you complex of therapeutic gymnastics.

A source: http://yogarossia.ru/yoga/lechebnaya/bazovyj-kompleks-uprazhnenij-lechebnoj-gimnastike-pri-osteoxondroze-pozvonochnika.html

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