Exercises for strengthening of muscles of a back at osteochondrosis"

Dystrophic violations in backbone joints (osteochondrosis) are followed by pain, spasms of muscles, blocking of separate parts of a back. And if also muscles of a back are weakened, then they are incapable in a due measure to support a backbone that aggravates a course of disease.

Whether physical exercises at osteochondrosis help

At osteochondrosis violations in the following departments of a vertebra develop:

• in a neck;
• in a breast zone;
• in lumbar area.

The progressing stage of a disease is characterized by thinning of disks which sometimes go beyond a backbone that promotes appearance of hernias. To prevent similar process, it is necessary to strengthen the muscular system of a back what with success the physiotherapy exercises (LFK) help with.

Starting remedial gymnastics, it is necessary to consult the doctor as the patient needs to accept before the anti-inflammatory, anesthetizing therapy and physiotherapy. When the stage of aggravation passes and painful feelings will manage to be eliminated, the doctor can appoint remedial gymnastics.

Over time, correctly carrying out exercises, LFK quite replaces medicamentous therapy. As occupations are based on natural movements, observing the recommended speed and applying feasible loadings, neither stretchings, nor excessive exhaustion to the patient do not threaten.

Important! The complex of physiotherapy exercises at osteochondrosis for each person has to be selected individually, based on precisely made diagnosis.

Affecting ukreplyayushche a muscular corset of a back, the physiotherapy exercises promote:

• to "unloading" of a vertebra;
• to keeping of a back in an acceptable position;
• to development of a beautiful bearing;
• to weakening of squeezing of the nervous terminations;
• mobility of a spine column;
• normalization of a metabolism;
• to the best blood circulation and limfooborot;
• to establishing exchange processes in the struck fabrics;
• to hardening of foot muscles and copular device;
• normalization of work of nervous system;
• to soft reposition to the place of the displaced disks.

Contraindications and precautionary measures

There are some restrictions for occupations with remedial gymnastics which are dangerous for ignoring.

It is impossible to apply LFK at:

• exacerbation of diseases;
• chronic recurrent diseases;
• infarctive state (up to 12 months after an attack);
• oncological problems;
• infectious diseases;
• myocardites;
• to aneurysm of heart and artery of lungs;
• sinus tachycardia (over hundred beats per minute);
• arterial hypertension;
• postoperative period;
• violations of a vestibular mechanism;
• diabetes in severe forms;
• essential short-sightedness;
• to glaucoma.

Even if there are no essential contraindications for occupations medical exercises, nevertheless it is necessary to remember certain precautionary measures:

1. Being engaged in physiotherapy exercises, sometimes it is possible to provoke exacerbation of a disease in lumbar department: for example, during raising of legs in a position lying on a floor, disks in this sector are strongly loaded. Therefore, carrying out similar exercises, for decrease in loading it is necessary to bend legs a few.
2. If there are neck and breast pains, it is impossible to lift and part hands with weights as there is tension of trapezoid and diamond-shaped muscles, and it can strengthen pain.
3. Medical exercises cannot be done on an empty stomach or the first minutes after meal.
4. If, doing gymnastics, there are dizziness, nausea and vomiting, it is necessary to suspend occupations and to see a doctor.

Important! During exercises there can be painful feelings which cause too big amplitude of movements or strong tension of muscles can be. In that case it is necessary to reduce a little speed and to reduce tension in muscles.

Warm-up before charging

Developing a complex for back muscles, the doctor usually includes in them the warm-up for an extension of muscles promoting improvement of elasticity of sheaves and increase in articulate mobility. Carrying out warm-up, it is necessary to alternate the weakened state to intense that will help to avoid a spasm in a back and a neck, and will increase passability of capillaries.

There are several simple warm-up exercises which are carried out before charging:

"Boat"

This exercise studies a back, a waist and a press, and considerably improves a bearing.

"Boat" is carried out as follows:

1. To lay down on a stomach, to extend the upper and lower extremities to a limit, stretching a vertebra.
2. To cave in, having completely torn off hands, a foot and knees from a flooring, holding extremities exactly.
3. Return to initial situation and rest couple of seconds.
4. Repetition — ten times.

"Cat"

Exercise for an extension. Promotes qualitative stretching and flexibility of a vertebra.

Technology of performance:

1. In a position on all fours to be bent by an arch, having hung the head.
2. Smoothly and slowly to cave in down, imitating cat's movements.
3. 8 times in 3 approaches are carried out.

"Crocodile"

Saves from painful feelings in a vertebra.

Technology of execution:

1. To lay down the person up, the upper extremities are straightened in the parties by palms up. The lower extremities are located at shoulder length and bent in knees.
2. To make turn of a body to the left, raising the right hip and having synchronously turned the head to the right.
3. The initial position and to repeat all movements in other party.
4. The number of twisting — ten.

Pulling of knees to a thorax

There is a good extension of muscles of a back and their study.

1. Lying the person up, all extremities lie freely.
2. Bending legs, on an exhalation having clasped with hands knees and to attract them to chest department.
3. To smoothly lower legs, and hands to arrange behind the head.
4. To inhale and relax for some moment.
5. Repetition — up to 10 times.

Set of exercises for a back at osteochondrosis

We represent a selection of exercises for different departments of a backbone.

Whether you know? Optional the age of a vertebra corresponds to the years lived by the person as it is determined by flexibility. For example, at the 75-year-old yogi the vertebra is in the same young state, as well as at the teenager.

For cervical department of a backbone

The gymnastics for a neck is made for treatment of osteochondrosis and removal of pain. Exercises are carried out with a lung nagiby, without allowing a strong zaprokidyvaniye of the head forward or back as it promotes emergence of painful feelings and dizziness.

Exercises are carried out as follows:

1. Sitting on a floor or a chair, do easy kivaniye by the head, imitating poddakivaniye to someone. You hold a back a straight line. Repeat kivaniye slowly, with the same amplitude, you will not feel warming in cervical vertebras yet.
2. Sit down, having slightly inclined the head forward, and shake it with a small amplitude as if you deny something.
3. To lay down on one side. Slowly lift and hang the head. Do identical movements and on the second side. The number of repetitions from each party — 5 times.
4. Lying on a pillow, make easy pressings on it. Performance — up to 10 times.
5. At slow speed turn the head at first in one party, then in another, seeking to reach a chin of a clavicle and being late at turn for several moments. Exercise repetition — 10 times.

Video: technology of performance of exercises for cervical department of a backbone

For chest

At osteochondrosis of a cardiac muscle the vertebra pain between shovels, in heart and muscles is felt. If not to treat the described disease, further it can provoke a heart attack, tachycardia and other cardiovascular problems.

Whether you know? The flexibility of a backbone can be developed at any age. The regular and correctly picked up exercises which are capable not only to strengthen bones are for this purpose necessary, but also to promote updating of an organism.

Not to allow similar pathologies, it is necessary to make the following exercises daily:

1. Sitting on a chair, with a straight line of a back and without straining the case, at slow speed to cramp shovels, throwing back shoulders.
2. Sitting in direct situation, to take alternately hands aside, up, aside, down. For each hand of 5 repetitions.
3. Take detours shoulders: at first up, then as much as possible back, down and as much as possible forward.
4. Sitting on a chair, to rise and sit down, at the same time hands have to remain pressed to sides.
5. Standing, to raise as much as possible shoulders up, being late in the top point up to 10 sec., then to return to a starting position.
6. To lay down on a back, hands to arrange along a body, to straighten legs. To make the maximum raising of the head and to fall smoothly to a starting position.
7. To lay down on a stomach, to put emphasis on hands, to rise on hands and to reject the kzada head. To fall to a starting position.
8. Standing position, legs equal. To raise hands up and to connect palms. Exhaling and caving in, to do inclinations back, and then to return slowly to a starting position.

It is necessary to repeat each exercise to 10 times.

Video: technology of performance of exercises for chest department of a backbone

For lumbar department

The painful feelings accompanied lumbar osteochondrosis can amplify at cough, body tilts or walking. Feeling pain, the person involuntarily limits the movements that leads to weakening of a muscular corset and deformation of a bearing.

For simplification of a state at violations in lumbar department, it is necessary to make the following exercises:

1. Situation on all fours (on palms and knees). To exhale, to slowly lower buttocks on heels and to be late. Then to cave in in a back forward, remaining on palms. To repeat 12 times.
2. Starting position — on all fours. To tear off feet from a floor, to hold knees close. To make turns by legs in one and other parties. To breathe randomly.
3. From situation on all fours slowly to lower a basin at first in one, and then in other party, reaching a floor. To make 3 times.
4. Lying on a back, to take the right hand aside, on a breath to look at it, on an exhalation — to return to a starting position. To do the same to the left. In each party to make 8 times.
5. Lying on a back, at first the right leg, and then left to imitate driving the bicycle. For each leg to repeat 8 times.
6. In a prone position to clasp with hands the bent lower extremity. At an exhalation to improve a leg to the case in slow speed. To make similar repetition and for other extremity. On each leg — 8 repetitions.
7. To lay down on a peritoneum, hands — over the head, do not concern a flooring. To make a deflection, raising a humeral belt and the head. To repeat 4 times.
8. Lay down on a stomach and do a simultaneous raising of heteronymic hands and legs. To repeat 8 times.
9. Being in the same situation (on a stomach), hands to imitate movements of the swimmer in the way of a breast stroke.

Video: technology of performance of exercises for lumbar department of a backbone

Rules of performance of gymnastics

The complex of physiotherapy exercises at treatment of osteochondrosis demands execution of some basic rules to protect the patient from excessive loadings:

1. To precede daily occupations by control measurement of arterial blood pressure.
2. For reduction of risk of traumatism, preliminary "extension" of muscles is necessary.
3. The regularity when performing a medical complex is necessary.
4. All exercises are carried out at the smooth speed as vigorous movements at the described vertebra pathology — are contraindicated.
5. To increase intensity and the number of repetitions carefully and gradually.
6. At emergence of a strong pain syndrome of occupation of LFK it is necessary to suspend and report about it to the attending physician.
7. LFK at osteochondrosis gives feeling of ease. If during exercises the patient feels fatigue, it is possible to draw a conclusion that the complex is picked up incorrectly or exercises are carried out incorrectly.

Learn in more detail about remedial gymnastics at osteochondrosis in house conditions.

Remedial gymnastics for strengthening of muscles of a back at osteochondrosis — a relevant method of treatment though it does not cancel reception of pharmacological means and carrying out physical therapy. But by means of LFK there is possible a considerable reduction of doses of soothing medicines, and, as a result, their collateral influence decreases.