2024 Author: Josephine Shorter | [email protected]. Last modified: 2023-12-16 21:43
The complex of therapeutic exercises for osteochondrosis
Content:
- Relaxation exercise
- Physiotherapy
- Another option for remedial gymnastics
- Video option for therapeutic gymnastics
This therapeutic exercise for osteochondrosis is considered the most optimal. It is effective for both children and adults and the elderly. Everyone should do it, since statistics show that 50% of the world's population suffers from back pain. Do healing exercises every day without skipping.
Relaxation exercise
Lie on your back with your hands along your torso, palms up. Take a quiet, deep breath, at the same time bending your knees and raising your forearms so that your hands hang down easily, your elbows rest on the floor at this time. As you exhale, gently straighten your legs and arms. Then slowly turn your head first to the right, then to the left.
This relaxation exercise is done after each of the following exercises. Moreover, it can be repeated several times. You choose the pace yourself.
Therapeutic exercises for osteochondrosis
Each exercise from therapeutic exercises for osteochondrosis should be performed 7 times. And exercises numbered 2, 3, 5, 6 need to be performed 7 times in both directions. Remember to do the relaxation exercise described above after each exercise. So let's get started.
1. Lie down with feet shoulder-width apart. Inhaling, turn your head to the right and your feet to the left at the same time, trying to put them on the floor. With an exhalation to the starting position.
2. Place the heel of your left foot on the toe of your right foot. As you inhale, tilt your head to the right and your feet to the left at the same time. As you exhale, tilt your head to the left and your feet to the right. Do the same with the heel of your right foot on the toe of your left.
3. Place the ankle of the bent left leg on the kneecap of the straightened right leg. As you inhale, tilt your head to the left, and your right thigh with your right knee to the right, trying to touch the floor with your left knee. On exhalation - in the opposite direction, placing the ankle of the bent right leg on the kneecap of the straightened left.
4. Spread your legs bent at the knees, feet on the floor. As you inhale, turn to the left with your feet flat on the floor. Turn the head synchronously to the right. As you exhale, do the same in the opposite direction.
5. The right leg is bent, the foot is on the floor. Place the ankle of the bent left leg slightly above the right kneecap. While inhaling, turn your pelvis to the right, trying to touch the floor with your left knee, while simultaneously turning your head to the left. On exhalation - in the opposite direction, placing the ankle of the bent right leg slightly above the left kneecap.
6. Bring your legs together and lift them off the floor. While inhaling, turn the pelvis to the left, trying to touch the floor with the hips, and simultaneously turn your head to the right. As you exhale, perform the same movements in the other direction.
Another option for remedial gymnastics: 11 exercises
On the subject: How to quickly relieve and get rid of lower back pain?
Article author: Mochalov Pavel Alexandrovich | d. m. n. therapist
Education: Moscow Medical Institute. IM Sechenov, specialty - "General Medicine" in 1991, in 1993 "Occupational Diseases", in 1996 "Therapy".
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