Exercise for osteochondrosis of the spine
Content:
- Basic principles of remedial gymnastics
- Charging for osteochondrosis of the cervical spine
- Exercise for osteochondrosis of the thoracic region
- Charging for osteochondrosis
- A set of exercises
Exercise therapy is an important and mandatory part of the complex therapy of osteochondrosis. Since the intervertebral discs do not have their own blood vessels, they receive nutrition through nearby tissues, primarily the back muscles. Regular physical activity helps to strengthen and renew the cartilage tissue of the spine.
Basic principles of remedial gymnastics
- It is possible to start performing the complex only during the period of remission, after reducing the severe pain syndrome.
- Only regular exercises will bring noticeable results. It is best to exercise daily.
- In the early days, exercises should be performed with a minimum range of motion and low load. The range of motion and the intensity of the load increase as the complex is mastered.
- Exercise should not increase the pain.
- Before charging, it is recommended to warm up well, take a hot shower, and also do a warm-up: walk around the room, raising and lowering your arms, rotate them in your shoulder joints.
- You need to perform the exercises smoothly, at a moderate pace, without sudden movements, keeping an eye on the correct posture and an even back position.
- Do not hold your breath during exercise.
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Overexertion of the muscles should be avoided by alternating exercises that are accompanied by strong tension with relaxation exercises.
- If the cervical spine is affected, rotation of the head in a full circle (360 ° C), as well as tilting the head back, are contraindicated.
- Before starting classes, you must consult a doctor and do this throughout your workouts.
Exercise for osteochondrosis of the cervical spine
Exercises in the supine position
- Put your hands along the body, relax the muscles of the neck, arms and shoulder girdle as much as possible.
- As you exhale, stretch your right hand along the floor along the body to the right knee, at the same time bend your left hand and pull its hand to the left armpit. On inhalation, return to the starting position. Repeat the other way.
- Turn your head to the right and left, touching the floor with your ears, lingering for 1 second at an intermediate point (your gaze is directed upwards).
- Raise your head and stretch your chin towards your chest, then return to the starting position and completely relax your neck.
Sitting on a chair
- Sit on a chair, your back is straight, your shoulders are straightened, your arms are down. Turn your head to the right and left, softly and smoothly, lingering at the extreme points and making small springy movements in the same direction.
- Slowly tilt your head down, trying to press your chin to your chest, and also slowly raise it.
- Take your head back, pulling your chin in and hold it in this position for 1 second. At the same time, the neck does not bend, the head does not tilt forward, backward and to the sides.
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Lower your head and put your chin on your chest. Slowly turn your head to the right and left.
- Slowly tilt your head to the right shoulder and hold it at the extreme point for 10 seconds, then tilt your head to the left shoulder.
- Turn your head to the right and lower your chin to your shoulder, linger for 10 seconds. Repeat to the left.
- Put your palms on the back of your head and press on it, trying to tilt your head forward and at the same time resisting your head.
- Sit in front of the table, put your elbows on the table, put one palm on your forehead. Press your forehead on your palm, resisting your hand, for 10 seconds. Then 10 seconds rest and repeat the exercise.
- Sitting at the table, elbows on the table, put one palm on the temple. Press with your palm on the temple, resisting with your head, for 10 seconds. Relax for 10 seconds and repeat the exercise with the other hand.
Exercise for osteochondrosis of the thoracic spine
Sitting on a chair
- Sit on a chair with your back straight. At the exit, bend back in the chest, while inhaling, bend forward ("chest with a wheel").
- Fold the hands "in the lock" between the knees. While inhaling, tilt the body to the side, while exhaling, return to the starting position. Repeat the other way.
Exercises in the supine position
- Lie on your back, stretch your whole body. While inhaling, stretch your arms behind your head, while exhaling, stretch them along the body.
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Spread your arms to the sides, palms up. Raise your left hand, hold it in a vertical plane along a semicircle and put your left palm on your right. At the same time, the body turns, the left shoulder and scapula are raised, the pelvis is motionless.
- Fold your hands into a "lock" behind your head. Raise your head and shoulders by contracting your abdominal muscles.
Exercises in the prone position
- Lie on your stomach, put your palms on the floor, under your shoulders. Slowly lift the upper part of the body, bending in the thoracic spine, linger at the top point for 10-15 seconds and gently lower to the floor.
- Stretch straight arms in front of you, gaze is directed to the floor. Alternately raise your arms up, lifting your shoulders off the floor.
Standing on all fours
- Get on all fours, raise your left hand over the side up, expanding the upper part of the body, head and looking up. Repeat with right hand.
- Arch your back, spread your knees wide. Pull the right knee to the left elbow, then bring the leg back. Repeat with the left knee.
Exercise for osteochondrosis of the lumbosacral region
Exercises in the supine position
- Lie on your back, bend your knees, feet on the floor. Raise one leg and press her knee to the stomach with your hands, return the leg back and repeat with the other leg. Then straighten your legs, put them on the floor and perform a similar exercise: alternately raising and bending your legs, press your knees to your stomach with your hands.
- Bend your legs at the knees, feet are on the floor, arms are extended along the body. Raise the pelvis, resting on the lower part of the thoracic region and straightening the lower back, then put the lower back on the floor, rounding it.
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Bend your legs and press your hips with your hands to your stomach, round your back. Roll back and forth on your back, smoothly and evenly, without jerking.
- Bend your legs at an angle of 90 ° C at the hip and knee joints. Tilt your knees to the right and left, trying to put them on the floor.
- Bend your legs at the knees, feet are on the floor. Spread and bring your knees, resisting with your hands.
- Legs and arms are straight, palms on the floor. Sit down, leaning on your hands, and cross your legs ("in Turkish"). Return to starting position.
Standing on all fours
- Stand on palms and knees, feet shoulder-width apart. Stepping over with your hands to the left, bend the body to the left, while stretching the right half of the body. Repeat to the right.
- The head is lowered, the gaze is directed downward. Straighten one leg to parallel to the floor, return to the starting position. Repeat with the other leg.
- From the starting position, sit on your heels, rounding your back and not lifting your palms off the floor, but sliding them along it.
- From the starting position, kneel down, straighten your back, arms along the body. Sit to the left on the left thigh, take your hands to the right. Stand up and repeat to the right.
Video set of exercises for osteochondrosis of the spine
Author of the article: Sokov Andrey Vladimirovich | Neurologist
Education: In 2005 completed an internship at the IM Sechenov First Moscow State Medical University and received a diploma in Neurology. In 2009, completed postgraduate studies in the specialty "Nervous diseases".
