According to medical statistics, osteochondrosis is the most likely cause of severe pain in the spine. This is a serious neurological disease affecting the intervertebral and ligamentous tissues of the back. In severe forms of osteochondrosis, an operation is indispensable. But with an easy stage of the disease, doctors recommend the use of physiotherapy. In this article we will present several sets of exercises for the prevention of osteochondrosis and getting rid of back pain. In addition, we will analyze effective exercises for the treatment of cervical osteochondrosis.
Simple fitness exercises for the prevention of spinal osteochondrosis
This set of exercises can be applied even at home. It is desirable to combine it with morning exercises.
- Turns the body in the prone position.
You can perform them in the morning without getting out of bed. Bend your knees and press your feet to the mattress. Place your forearm on your chest. Inhaling deeply, turn the shoulder girdle to the left, at the same time pushing your knees to the right. Exhale, perform the movement in the opposite direction. Make 10 turns in each direction;
- Leg lifts.
Stay in bed, lying on your back. Stretch your legs and close your feet. Raise your hands and grab the edge of the headboard. Inhaling deeply, gently lift both legs up. On the exhale, lower the legs onto the mattress. By doing exercises Try not to bend your knees or open your feet. Start with 10 lifts. Gradually increase the number of repetitions;
- Spreads to the side.
Sit on the edge of the bed. Straighten your back and neck. Legs tightly on the floor. Raise the forearms to the level of the shoulder joints and bend your arms so that the hands are at the chest. While holding the pelvis and legs still, turn the hull to the right and left. While rotating, help yourself with all the shoulder girdle, thereby increasing the stretching in the back muscles. Do 10 repetitions of the exercise in each direction;
Get out of bed. Feet spread wider than shoulders. Hands pull to the sides. Begin to twist the upper body to the right and left while tilting the body down. At the lowest point when turning, you should touch the ankles with the tassels. Having reached the maximum tilt, continue to twist the body while simultaneously lifting the body upwards. Make 10 slopes;
- The slopes in the pose of yoga.
Sit on the buttocks, pull the heels towards you and cross your legs. Straighten your shoulders, slightly flatten the shoulder blades. Raise both hands above your head and close them with a “boat.” Holding the spine straight, begin to perform smooth bends to the right and left. This exercise for the back should be performed within 2 minutes, combining the slopes with deep breathing.
Since prevention is a very important stage, the back exercises are recommended every day. After completing the session, you can take a hot bath to relax.
The following set of exercises involves the use of additional sports equipment. All exercises for prevention are recommended to be performed under the supervision of an experienced trainer or physiotherapist.
- Warm up
Be sure to warm up before starting a lesson. If you experience back pain – do not run. It is safe to warm up the whole body on an elliptical trainer;
- Extensions with empty neck.
Stand up straight and put your feet shoulder-width apart. Take in your hands an empty neck from the rod. Bend your knees slightly, bend the lower back and push the pelvis back a little. From this position, holding the deflection in the waist, tilt forward so that the neck is 10-15 cm below the knee caps. Without stopping at the lowest point, return to the starting position. Perform an exercise in 3 sets of 15 slopes each;
- Dumbbell in the slope.
Go to the horizontal bench. With your right knee and right palm, place yourself against the bench seat. Bend the lower back slightly. Bend your left leg a little, and in your left hand take a light dumbbell (3-5 kg). Raise your head, look ahead. While holding your back and lower back steady, perform smooth dumbbell lifts to your belt. At the top point, strain your back muscles, and at the bottom, try to stretch them as much as possible. Make 3 sets of 15 lifts for each hand;
- Traction to the belt in the block simulator.
Sit on the seat in front of the lower unit, press your feet against the foot platforms. Bring the shoulder blades and slightly bend the lower back. Take a short neck in your hands and fasten it to the bottom block. Perform a slight bend forward, straighten your arms. Then, inhaling deeply, return your back to the starting position and pull the neck to your belt. It is important – when the neck is at the belt, strain your back muscles. Make 3 sets of 15 repetitions;
Adjust the height of the backrest so that the groin is just above the edge of the stop. Stand in the simulator and put your hands behind your head. Gently lower the body down, keeping your back straight. Also smoothly lift the case to its original position. If you perform hyperextensions with a weight on your shoulders, ask the coach to insure you. Do the exercise in 3 sets of 15 slopes;
- Body turns.
Take an empty neck from the rod (20 kg) and press it with one end into a corner on the floor. Hold the other end at chest level. Carry out vigorous turns of the case to the right and to the left, simultaneously moving the end of the neck to the side. Perform 3 sets of 20 turns in each direction.
To achieve a therapeutic effect, these exercises for the back must be performed at least 3 times a week.
Complex fitness exercises for the treatment of cervical osteochondrosis
Simple exercise can not cure cervical osteochondrosis, but how prevention and the component of the treatment complex is an obligatory element. Before doing the exercises, massage your hands with your neck to warm up.
- Stretching the neck to the sides.
Sit up straight and relax your shoulders. Bend your head to the right and try to reach out to the shoulder with your ear. Repeat the other way. Make 12 bends in each direction;
- Stretching the neck forward.
Hold your chin against your chest. Holding your back straight, pull your head down. Having reached the maximum stretch, linger for 3-5 seconds and relax the neck. Repeat 10 times;
- Stretching the neck back.
Tilt your head back as far as possible. Gently press on the chin with your hand, thereby increasing the tension in the front of the neck. Periodically relieve pressure, relaxing the neck. Do the exercise for 1-2 minutes;
- Rotational stress.
Clasp your head with your hands and begin to perform slow rotations in a circle. At the same time strain your hands, thereby creating an effort for the neck muscles. Repeat for 1 minute;
- Simple rotations.
To complete the set, perform simple head turns in different directions.
When performing the exercises, avoid sudden jerky movements. At the end of the training, massage your neck again for more relaxation. This complex for the prevention of osteochondrosis can be performed at any time, anywhere.