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Home set of exercises for the treatment of osteochondrosis

The author of the article: Nivelichuk Taras, head of the department of anesthesiology and intensive care, work experience of 8 years. Higher education in the specialty "Medicine".

Suffering from osteochondrosis of the cervical and thoracic spine? Tired of pain and stiffness? Help yourself on your own, especially since it is not so difficult. If you regularly perform the exercises in cervicorestral osteochondrosis, later in the article, you will see that it is much easier to control the disease than you thought.

Important study rules

Before you begin to do the exercises, familiarize yourself with some important rules, the observance of which will help you get the most out of gymnastics and avoid negative effects:

  • it is not necessary to study intensively during the exacerbation of pathology
  • Avoid sudden movements - they can exacerbate unpleasant symptoms
  • if you feel pain while doing a specific exercise - skip it, do only what does not cause pain,
  • increase the load gradually.

On a note. Painful exercises should not be rejected forever - act wiser, use them as "beacons". For example, if today it hurts you to tilt your neck to the right, then after a month of regular classes you will be surprised how easy this uncomfortable movement will be. Also, following this scheme, you can track your progress.

Eight simple exercises

The following 8 exercises are performed in the starting position, legs shoulder-width apart:

Head turns left and right with a fixation of 10 seconds at the end point.

Tilts the head down and tilting the head back with a fixation of 10 seconds at the end point.

Alternate tilts of the head to the right and left shoulder with resistance. To exert resistance, palm up to your cheek, push it to the left (right), and try to lower the palm to the right (left) with your cheek.

Try to be strongly bent, try to reduce shoulders, fix such position for 10 seconds, relax.

Rise alternately each shoulder up 10 times.

Circular movement of shoulders back and forth 10 times.

Rest your palms or fists in the back below the shoulder blades, bend forward and lock in this position for 10 seconds.

Do torso torso to the right and left, as if trying to reach the shoulder to the knee.

The recommended number of repetitions of each exercise is 5-10 times.

Six challenging exercises

If the above block of movements can be performed at any time and almost anywhere, then you will need special tools to perform the following exercises.

You will need a chair with a back, the height of which will be just below your shoulder blades (when you are sitting on it). Rest the blades on the back of the chair and bend back before you see the wall standing behind.

Standing on a gymnastic mat on all fours, do the “camel-cat” exercise: first arch your back with a “hump”, linger for 5–10 seconds, then bend it down towards the floor.

Lying on a gymnastic mat facing the floor, place your hands along the body with your palms down, make a “boat”: bend over your whole body, lifting your head and legs up from the mat as much as possible.

Sitting on a chair, hold your hands between your knees, tilt your body alternately to the right and left while inhaling, while exhaling return to the starting position.

Hold a pencil, pen or other thin object in your teeth. “Write” letters, numbers and words in the air.

Sitting on a gymnastic mat and stretching your legs forward, lift both shoulders upwards, trying to reach your ears. At the top point, hold for 10 seconds.

It is advisable to repeat all the exercises 10 times, but if this is problematic, then do less repetitions, gradually increasing the load.

The effectiveness of therapeutic gymnastics

Osteochondrosis of the cervico-thoracic spine occurs mainly due to a sedentary lifestyle. Therapeutic gymnastics allows to correct the development of this disease for the better due to:

  • eliminate hypodynamia, increase physical activity of the patient,
  • the elimination of congestion in the vessels and muscles, muscle relaxation,
  • strengthening the muscle frame and, consequently, reducing the load on the spine,
  • release of inflamed nerve roots,
  • relieve or completely eliminate some of the symptoms,
  • acceleration of metabolic processes in problem areas and throughout the body as a whole.

Please note: The exercises described above are recommended not only for patients with osteochondrosis of the cervico-thoracic spine, but also for people who do not suffer from this disease. Therapeutic gymnastics is an excellent prevention of osteochondrosis.

Let's sum up

At the end of the article we remind everyone who faced this ailment: Before performing the exercises, be sure to consult a good doctor. The doctor will tell you exactly which exercises are most suitable for you, taking into account the peculiarities of your illness, its developmental stage, the presence of associated health problems, your level of physical fitness, and other factors.

And one more important point: when starting to practice, do not hope that the very next day all the symptoms that "matured" in the body for years, will pass in 15 minutes of gymnastics. Expect to get results in a few weeks or even months of training, and you need to maintain the results achieved for years.

The author of the article: Nivelichuk Taras, head of the department of anesthesiology and intensive care, work experience of 8 years. Higher education in the specialty "Medicine".

Is it possible to do gymnastics with osteochondrosis

Before embarking on inpatient measures, it is advisable to additionally consult with your doctor. When elementary charging occurs the following:

  • formation of muscle structures
  • improved breathing function
  • normalization of systemic blood flow
  • suppression of the strongest attack of pain,
  • increased nutrition of cartilage and bone structures in osteochondrosis.

When organizing inpatient and preventive measures, the disease regresses. Before starting the course of exercises, it is advisable to know the following instructions:

  1. For a separate problem zone developed its own training complex. Charging with osteochondrosis of the cervical spine is ineffective if the focus of the pathology is concentrated in the dystrophic vertebrae of the chest.
  2. For the purposes of prophylaxis, moderate physical exertion is welcomed for all vertebral parts, and repeat the prescribed exercises for 12–17 minutes per set, perform regularly.
  3. Exercises to choose a slow, smooth, measured, otherwise you can only exacerbate the prevailing history of the disease.

Exercise therapy for osteochondrosis

Before treating debilitated vertebrae, a full examination is required. The stated exercises have a conditional classification presented below:

  1. Exercise therapy for the cervical spine provides renewed elasticity and flexibility of the problem area, regeneration of the affected muscles. This neck exercise should be done daily, repeating each action 20 times.
  2. Exercise therapy for the thoracic region is the strengthening and restoration of the muscles of the characteristic zone, nutrition of the connective tissue and cartilage. Exercises are available for implementation in the remission stage, helping to maintain the disease in a "sleeping state".
  3. LFK lumbar. Effective back exercises for osteochondrosis treat sore back, relieve acute attacks of pain, and return the joy of movement. Pick them up only with a doctor.
  4. Yoga involves stretching the muscles, performing breathing exercises and pumping the muscular system. It is not recommended to select exercises from a photo or video, it is better to seek advice from a professional.

Cervical spine

Charging is an auxiliary treatment of this unpleasant diagnosis, but recovery, definitely, will come before the time expected by the doctors. To achieve the desired changes, medical gymnastics for cervical osteochondrosis describes such basic exercises, each of which must be done twice a day:

  1. Place the head on a horizontal surface, lift the neck and hold it in this position for 5-7 seconds, after a minute break.
  2. Take a horizontal position on the chest, hands squeeze the back of his head. To lift the head upwards simultaneously with the straightened shoulders, freezing in the air for 5-7 seconds.
  3. In the supine position, it is necessary to raise the head, elongated neck and shoulders along the body. Stand in this position for up to 7 seconds, after which you can rest.

Lumbar spine

The prescribed treatment of osteochondrosis with exercises is much more productive in combination with exercise therapy, massage and paraffin according to medical indications. The result will be 7-10 days of regular workouts. If the focus of pathology in osteochondrosis is concentrated in the pectoral muscles, then these exercises will help:

  1. Take the starting position of a swimmer, lifting off the shoulders and legs from the floor. Start the exercise, imitating swimming in the pool for 1 minute.
  2. Repeat the lower tilt of the body back and forth, while maintaining the back in the tense position of the vertebrae, do not lose posture.
  3. Lying on the shoulder blades, bend in parallel to the body both knees, and the hands to close in the wrists at the back of the head. At the time - touch the right elbow with the knee of the opposite side, for two - exhale. On three - to reach the left elbow to the right knee and exhale again.