Exercises for osteochondrosis
Osteochondrosis is a disease of the moderncivilization, and its symptoms are familiar not only to the elderly. Sedentary lifestyle in front of TVs and computers leads to pain in the back, radiculitis, numbness of the limbs, cold in the hands and feet ... Exercises for osteochondrosis - an ambulance for your back from the Land of Soviets.
To treat osteochondrosis most suitableisometric exercises. This kind of exercises was used even in the ancient schools of martial arts and yoga. Simply put, this is the static tension of the muscles, in which the joints do not move, and the length of the muscles does not change.
To perform isometric exercises withosteochondrosis does not need special equipment: they can be performed anywhere (in transport, at the desk, at the TV), they are invisible to others. An important method for performing such exercises is breathing. The purpose of these exercises is to strengthen the weak muscles of the neck, back and improve blood circulation. They are performed while sitting or standing.
An example of one of these isometric exercises can be this:
Press your forehead with the palm of your right hand, against your forehead against the palm of your hand. Exercise lasts about 10 seconds. Rest - 10 seconds. Repeat this exercise 10 times.
Exercises for osteochondrosis: cervical department
Bend your neck as close as possible to your chinbreasts. Then slowly unbend the neck and tilt the head back as far as possible. Watch for breathing: the extension should be done by inhalation, then - a pause equal to inhalation, and bending to the exhalation.
Place your palm on the cheek, leaning on the cheekbone. Press the palm of your hand on your head, and crush your head against your hand also for 10 seconds. Repeat this exercise 10 times on each side.
Similarly, you can do these exercises with osteochondrosis, resting against the wall with the right or left half of the head.
The following exercise should be done standing, omittinghands and head. Sprinkle into the butt end of the door with the entire interscapular space along the entire length of the spine. On inhalation, slowly take your shoulders back and lift your head until the crown touches the end of the door. With an exhalation return to the starting position, lowering your head down. Do this exercise 8-10 times. Break - 10-20 seconds.
In the sitting position, lower your arms and cross them inCastle. On inspiration, tilt the head and torso to the side, on exhalation - return to the starting position. Repeat this exercise, leaning to the right and left, 8-10 times.
Lie down on the floor with your stomach. Place your hands along the trunk, palms up. The chin should be flush with the trunk. The muscles are completely relaxed. Slowly turn your head then to the right, then to the left, touching the ear of the floor. Repeat 10 times.
Exercises for osteochondrosis: thoracic department
Choose a chair with a small back to itit was possible to lean shoulder blades. Bend back as low as possible to see the wall behind you. Breathing: cave in to the inspiration, then - a pause equal to the inspiration, and return to the exhalation in the starting position. Repeat this exercise should be 10-15 times.
Stand in the doorway. Hands palm into the upper jamb of the door, and half-bent elbows - in the side. Bend forward, leaning on the hands, with the head tipping back. Breathing should be even. Do this exercise 10-15 times.
Stand in the knee-elbow position (on all fours). During an inspiration, try to bend your back as much as possible, and on exhalation - squeeze your back down. In the people this exercise is called a "cat-dog".
Exercises for osteochondrosis: lumbosacral department
This exercise should be done lying on a smooth surface. Hands stretch along the trunk. Bend the leg, lift it up, straighten and lower it. Do the same with the other leg (10-15 times).
Do exactly the same with two legs at the same time: bend, lift, straighten and lower.
Take a virtual bike, lying on your back - first forward, then - back (30 seconds).
Raise the straightened legs from the floor and do the "scissors" exercise: horizontally and vertically.
Turn on the belly, fix the legs underwardrobe or chair. Put your hands on the back of the head "into the castle." Lean backwards when inhaling, stay in this position for 10-15 seconds, on exhalation - drop. Repeat 10 times.
Push your legs under you, turn your knees one way and the other, twisting the spine in this way. Do this exercise 10-20 times.
Sit on the floor. Legs are extended forward. Walk like buttocks on the floor.
Exercises for osteochondrosis are simply necessaryto ease back pain, support your figure and improve your mood. And to never face such a problematic disease, the Country of the Soviets recommends taking some preventive measures in the fight against osteochondrosis.
exercises with cervical osteochondrosis video
Be healthy!
