Flexibility, joy of movement, quality of life – we lose all this when faced with a diagnosis of osteochondrosis. Physical culture with osteochondrosis is a wonderful complex aimed at increasing flexibility, improving tissue trophism. Drop all business aside and do it right now.
physical training in osteochondrosis
Exercise for osteochondrosis is required for good health
How to perform exercises with osteochondrosis
The task of exercise therapy is to strengthen the main muscle groups, creating a powerful corset, stretch and relax the muscles that are in good shape:
Before starting a class, consult with your doctor;
Do not force the number, speed and complexity of the exercises. Not always faster is better;
do not start the exercises in the background of pain;
in the acute phase, you can do it only under the supervision of an experienced instructor, performing a special complex during the acute stage of the disease. It is designed to remove the tone;
it is necessary to consider the muscular state, the severity of the violation of posture;
emphasis in work should be on more weakened muscle groups;
Exercises in osteochondrosis in the subacute stage are performed while lying down or standing on all fours;
All exercises are performed 12−20 times.
Compliance with these rules will allow you to extract the maximum benefit from gymnastics.
Medical gymnastics with osteochondrosis
Spread your legs to shoulder width. Stretch your arms up and stretch higher, lengthening, but not lifting your toes.
Start, as in the past task, with your hands up, take them into the lock and make circular rotations with your hands over your head.
Again, take your hands in the castle, but direct them forward. Make a round back and with an effort pull your hands forward, away from you. Imagine you want to reach them to the opposite wall. The back is motionless.
Now fold the bent arms one on top of the other in front of you, like at school. Start slowly, and then quickly turn to the side. That, raising his hands just above the shoulders, then dropping to the level of the navel.
Important! It is not recommended to include this movement in therapeutic gymnastics during exacerbation of osteochondrosis!
Stand with your back to the wall. Touch alternately the walls with the calves of the legs, buttocks, shoulder blades, follow the wave. First make the bottom up, then top down.
Move to a position sitting on a chair or on the floor with your legs folded in Turkish. Perform circular and slow head rotation to the left. Start with a small amplitude, trying to gradually increase it. Without stopping, continue to carry out unwinding, but already in the thoracic region. Then, smoothly, the circular rotations move to the lumbar, sacral region. Then perform the rotation from the top down, but to the left.
Sitting on a chair, we grasp the left hand behind the back to the right of us. Counting up to 20, slowly stretch the back muscles, gradually increasing the force of attraction. Do not forget to do the exercise in the other direction. Therapeutic physical training in osteochondrosis should be combined with a smooth stretch, do accentuated exhalation on stretching.
Continuing to sit on a chair, spread your legs so that the front legs are between them. Squeeze the legs of the chair as if you want to bring them closer to each other. In this case, squeeze the buttocks.
physiotherapy for osteochondrosis
Physical therapy for osteochondrosis will help restore spinal health
Exercises with osteochondrosis lying and in stops
Exercise with osteochondrosis should be practiced on a dense elastic mat, it will help avoid unpleasant sensations.
Conveniently sit on your back. Palms strongly push the floor. Turn your legs straight in different directions.
Staying in the same position, slowly rise behind your hands in a squat and stretch as far as possible, performing the incline with the touch of your toes. On the rise exhale, returning to its original position – inhale.
Sit on your left side. Grasp the right leg and pull it to the chest 12 times, return to the starting position. Do the same on the other side.
Roll on your stomach. Lift the pelvis from the floor, without lifting the chest section. Hold each time for 2−3 seconds.
Raise your feet higher from the floor. Hold this position on 12 accounts.
Place your hands in the lock on the back of your head. Raise your shoulders above the floor. Turn the body to the side.
Tear off the torso from the floor, leaning your palms and feet. Pull the torso in the string and hold the position as long as possible. Increase the hold time each time.
Rest your knees on the floor, round your back. As you exhale, pull the belly down with all your might. While inhaling, relax. The task requires a large number of repetitions, approximately 80−100.
These useful exercises will help with osteochondrosis, disorders of posture, scoliosis. Do exercises constantly, with pleasure, improving the quality of life.