Osteochondrosis has become the scourge of modern life. Many working people are forced to spend a lot of time in one pose, for example, sitting at the monitor of a personal computer or laptop. And this is fraught with chondrosis of the cervical spine, if you do not take any protective measures. How to act and what to do to avoid pain? Exercise therapy for osteochondrosis will simply save you, eliminate pain and strengthen the spine, restore its mobility! You can do such gymnastics a couple of hours after eating, but not before bedtime. You need to perform the exercises smoothly and accurately, paying attention to the reaction of your body - if some exercise causes sharp pain, it is better not to do it or to perform it as carefully and slowly as possible. Before classes, you need to do a warm-up to warm up the muscles, because cold muscles are easily injured.
Complex exercise therapy for osteochondrosis
Lying on the floor on your back, lift and pull your hands to your legs, bent at the knees. Hold this position for five seconds. The exercise must be performed ten times.
Starting position - lying on the floor on the stomach. Legs are straight, arms are bent at the elbows. Leaning on your elbows, you need to try to raise the torso up parallel to the floor (the exercise is called the "bar"). Shoulders, lower back, pelvis - on the same level. Hold the bar for five to eight seconds, take two sets, then lie down on the floor and completely relax.
Lie on your back, legs and arms extended along the body. Raise your arms and legs at the same time, grasp your knees with your hands, try to pull your head to the pelvis and swing in this position back and forth ten times.
Another very effective exercise therapy for osteochondrosis: lie on your back, legs straight, arms to the sides. As you inhale, lower both knees to the right, hold yourself in this position for a few seconds, then lower your legs to the left as well. Perform eight times in each direction.
Lying on his stomach, arms along the torso, legs together. Raise your head, shoulders and chest, while simultaneously lifting your arms back, in this position hold out for five to eight seconds, then lie down and relax.
Standing on the forearms and hips (on all fours), take the right hand aside and move it in a circle, first forward, then back. Do the same with your left hand. Then slowly lower the pelvis to the right, then to the left.
If you are tormented by cervical osteochondrosis, then in this case there is also a special set of exercises. It must be remembered that for the treatment of the neck it must be constantly kneaded. Exercise therapy for cervical osteochondrosis is extremely simple:
Standing, turn your head with some effort to the right - to the left five times. You can make as many approaches as you can.
The same turns, but with the head bowed.
If you are annoyed by pain in the lower back, then exercise therapy for lumbar osteochondrosis will help to cope with pain and find harmony:
If you have a horizontal bar, hang on it for at least a minute. You can do several approaches, but pay attention to your well-being.
Stand straight and tilt left and right, back and forth. 10 slopes in each direction.
The ideal exercise therapy for osteochondrosis is push-ups. It perfectly strengthens the back, as well as arms and chest. Do ten to fifteen push-ups in several sets.
Before the main set of exercises, be sure to warm up, you can hang on the horizontal bar to straighten the spine. Remember that you can’t deal with pain. You may feel a little discomfort, but not pain! You need to practice on a hard surface, no soft mattresses - only a gymnastic mat. The loin should not bend.
In addition to exercises, it is very useful for osteochondrosis to swim, ride a bike or ski. An active lifestyle will help you overcome difficulties and the pain will subside.