For those suffering from chronic diseases of the lumbar and sacral spine in order to train the muscles of the body, strengthen the spine, improve its functions, we recommend special exercises. Complexes 1-3 are used in both chronic and acute forms of diseases of the lumbosacral spine, complex 4 – only in chronic forms and after the disappearance of pain in the acute period. Patients of advanced age, as well as those suffering from severe pain, should consult a doctor before performing these complexes.
Complex 1.
Exercise 1. Lying on your back, arms along the body, legs extended; without holding your breath, strain your abdominal muscles 10-15 times. In the event of pain, exercise can be facilitated by putting bent legs to the side.
Exercise 2. Lying on your back, arms along the body, legs extended. Raise the torso for 10 seconds, then return to the starting position for 5-10 seconds (Fig. 1). Exercise repeat 10-15 times. With painful sensations, stop the exercise.
Exercise 3. Lying on your back, slightly bend your legs. Extend the right hand forward and put the hand on the left knee, bending the left leg; with effort to lean on the knee with your right hand and linger for 10 seconds (Fig. 2a).
Relax 10-15 seconds. Repeat the exercise 10 times, then change the pose, putting the left hand on the right knee, and repeat it 10 times again (Fig. 2b).
While resting, supine, relax the muscles of the trunk and limbs.
Complex 2.
Exercise 1. Lying on the floor, bend a little legs, then put them to the right of the torso and at the same time turn the head and upper torso to the left; make a few small “swinging” turns (Fig. 3a).
Then shift the legs to the left of the torso and at the same time turn the head and upper torso to the right; also make light “swinging” turns (Fig. 3b). Exercise repeat 10 times.
If the exercise is given with difficulty, then only turn the legs, without lifting the shoulder blades from the floor and not turning the head and upper part of the body in the opposite direction (Fig. 3c).
Exercise 2. Kneeling in front of a support (table, nightstand), put your head and arms on it, then raise your back for a few seconds (fig. 4a) and bend it down (fig. 4b). Repeat 10 times.
Exercise 3. The starting position is the same as in exercise 2, or standing on all fours. Back as much as possible to the left, then to the right (Fig. 5). Repeat 5-10 times. Move slowly.
At occurrence of painful sensations, stop the exercise.
Complex 3.
Exercise 1. Standing in front of the open door, fixed with a wedge, grasp the upper edge with your hands and, bending your knees, hang on your straight arms for at least 1 minute (Fig. 6). Relax 10 minutes. Exercise repeated 2-3 times a day.
Exercise 2. Hanging on the straight arms on the crossbar, gently alternately turn the body to the right and left (Fig. 7). The body should be as relaxed as possible: do not strain your neck, shoulder girdle and back. The duration of each exercise is 1-3 minutes. Exercise repeated several times a day.
Complex 4.
Exercise 1. Sitting on the floor, stretch one leg in front of him, and the other, bent at the knee, set aside. Bend forward to the extended leg, trying to reach the foot with your hands (Fig. 8). Repeat the exercise 10 times, then change the position of the legs and do it again.
Exercise 2. Standing sideways to the table, lean on it with one hand. Close the leg to the table forward and the other back, knees slightly bent. With tension, bend the forward leg, while simultaneously tilting the upper torso back. Pull the muscles about 10 times (Fig. 9).
Swap legs and stretch 10 times in a new position.