Gymnastics for spondyloarthrosis of the lumbosacral spine

Author of the article: Alexandra Burguta, obstetrician-gynecologist, higher medical education in the specialty “General Medicine”.

Article publication date: 12/01/2014

Article updated date: 01/27/2020

Complete treatment of spondyloarthrosis, as well as other diseases of the musculoskeletal system, necessarily involves a course or constant implementation of special physical exercises. Gymnastics for spondyloarthrosis is not inferior to medications in its effect on the spine, and often turns out to be even much more effective than advertised and expensive drugs.

What benefits does gymnastics give us?

Eliminates the original causes of the disease: relieves the spine, improves blood circulation and metabolic processes.
Helps eliminate pain or significantly reduce its intensity.
Returns flexibility to the spine, increasing range of motion.
When performed regularly, it prevents the progression of the disease and causes a lasting, pronounced improvement, including in advanced forms of pathology.

What do exercises help with?

Osteoarthritis of the knee is the most common joint disease. What is arthrosis? This is a change and destruction of cartilage tissue. Typically, this disease develops in women after forty years, but men are also susceptible to the disease. It can also occur at a young age due to injury or increased stress. Arthrosis can be bilateral or unilateral.

The causes of the disease can be varied. The appearance of arthrosis can be influenced by one reason or a combination of them. These include:

injuries - dislocations, fractures;
excess weight;
excessive physical activity;
joint diseases – arthritis, synovitis;
constant stress;
weak ligamentous apparatus;
Metabolic disorder – lack of minerals and vitamins.

As for injuries, they are the ones that lead to the occurrence of arthrosis at a young age. Since if the knee is damaged it cannot be bent or unbent for some time, blood circulation and nutrition deteriorate. This becomes the reason for the development of arthrosis after some time, despite the fact that after the injury the knee joint begins to function normally again.

Excess weight and excessive physical activity lead to injury to the menisci, which can also lead to gonarthrosis after some time. As for weak ligaments, with this condition a person may have flexible muscles and physical activity may be high. However, due to excessive mobility of joints and loose ligaments, exercise leads to microtrauma, and this in turn leads to arthrosis.

Read about how yoga can help with arthritis here.

Joint diseases, such as arthritis, for example, can also lead to arthrosis over time. Since blood circulation is impaired in joint diseases, inflammation occurs. If the metabolism is still disturbed, that is, the knee does not receive enough necessary substances, then arthritis can develop very quickly. And stress is another common reason that leads to poor circulation, inflammation and destruction of cartilage.

The main symptom of arthrosis is pain. It may be weak and irregular at first, but gradually the pain begins to be felt more and more strongly. In addition, pain can occur with prolonged walking or excessive exertion. Over time, poor knee mobility may occur, and sometimes a crunching sound can be heard when bending and straightening the joint.

A set of exercises for coxarthrosis of the hip joint: treatment at home

Interesting! With a weak ligamentous apparatus, pain is often not felt.

Whatever the symptoms and causes of the disease, it must be treated. If pain occurs periodically, then you need to seek help from a specialist. He will conduct a diagnosis and prescribe a specific treatment. This usually involves medication and physical therapy. In addition, therapeutic exercises must be prescribed. And at home, Dr. Popov’s gymnastics for the knees is suitable.

Types of treatment

In the process of fighting the disease, only one method is not used; it is recommended to combine medical therapy, physical activity and even manual intervention to achieve maximum results.

Each type has its own characteristics, including:

Medicines. The goal of this method is not to cure the disease, but only to eliminate its symptoms; In most cases, drug therapy is aimed at completely relieving pain. For this, anti-inflammatory drugs or antispasmodics are used. During the course of taking medications, it is not necessary to prescribe only tablets; you can additionally use warming ointments. There are also chondroprotectors, the main purpose of which is the restoration of cartilage and other damaged tissues. This species is considered the most conservative.
Physical exercise. They are an indispensable part of treatment, because video exercise therapy for spondyloarthrosis is in high demand. The main task of this part is to strengthen the muscles of the corresponding department. Exercise therapy for spondyloarthrosis of the lumbosacral region also helps to evenly distribute the load on the back, and accordingly, relieves pain and warms up the muscles.
Physiotherapy. Here, either a small electric current or electrophoresis is used (there are other methods, but they are not used as often). The purpose of such procedures depends not only on the specifics of the disease and the cause of its occurrence, but also on the age of the patient and the absence of relevant contraindications.
Diet. People with spondyloarthrosis will have to eliminate excess weight, if any, which means getting rid of bad habits and completely reviewing their diet. It is important to enrich your diet with essential vitamins and minerals that will help strengthen your muscles. It’s better to forget about junk food at least in the initial stages. Later, you can return some foods to your diet if you consult your doctor about this.
Folk remedies. An infusion of eucalyptus or several other herbs is used. Such drinks are consumed for no more than 2 weeks, after which it is considered that such a course has been completed and they should be forgotten for a while.
Surgical intervention. Such treatment is used only if the disease has reached the third stage. During this procedure, needles are inserted into the patient's back through which radiofrequency current is passed. The operation does not last too long, and rehabilitation does not take much time, but this procedure has the advantage that after it the patient does not feel any back pain at all.

Features of Popov’s gymnastics

This gymnastics is based on micro movements. That is, there is no need to make movements with large amplitude and scope. On the contrary, exercise involves using small movements that force even the smallest joints and muscles to work. Small movements are based on the principle of pendulum oscillation. Small but regular exercise is especially useful for severe pain.

Features of Popov's technique:

By massaging the bones, a lot of nutrients are delivered to the bone marrow, which helps the support system function properly.
Since the formation of tendons, ligaments and joints occurs precisely during movement, with regular and proper loading, the knees and spine become completely healthy.
With the correct load, not only the condition of the joints improves, but also the condition of all internal organs, as blood flow improves.

Popov’s gymnastics for the knee joints is different in that it has a beneficial effect not only on the physical, but also on the psychological state. The movements that need to be performed during this physical therapy improve mood, patients perform exercises with pleasure, without tension.

It is also recommended to read the article about the recommendations of Dr. Bubnovsky.

Recommendations

In order for the result to be truly positive, certain rules must be strictly followed. These include the following:

Movements must be performed slowly and carefully.
All movements should be made on a count of 1-10.
If pain appears during gymnastics, even very slight, you should stop immediately.
You need to exercise with a positive attitude, then the body will be relaxed.
The frequency of all movements can be increased gradually, the same goes for amplitude.

How to prepare for exercise therapy? You need to choose comfortable clothes; they should not be too tight, so as not to impair blood circulation during gymnastics. You should exercise on a hard surface; all mattresses and other soft auxiliary objects must be excluded. It is best to do exercises in the morning or evening, since during the day the muscular system does not work as actively.

Dr. Popov’s method: therapeutic exercises for knee arthrosis, exercises on a chair

What else do you need to know when performing exercises according to Popov? Everything must be done slowly, starting with small loads. But gradually they can be increased. You should breathe evenly and calmly during exercise. And it is also very important not to miss classes, otherwise the result will not be so positive.

Important! During gymnastics, muscles should be tensed not only in the place where the exercise is aimed, but throughout the entire body.

What exercises should you do?

Such gymnastics is suitable for arthrosis of the knee joint, as well as various injuries and for the elderly. Before you start charging, you need to warm up your joints. You can do this with your hands - first perform stroking movements, and then rub your knees well with your hands. This will help improve blood circulation and prepare your knees for exercise.

Treatment of spondyloarthrosis at SL Clinic

To prevent spondyloarthrosis from causing the development of irreversible complications, it is necessary to diagnose it as early as possible and take measures to stop the process of joint destruction. SL Clinic specialists will help you do this as soon as possible.

The clinic has the best equipment, with which we can quickly conduct a comprehensive examination of the patient and accurately determine the cause of the pain syndrome. The spinal surgeons at our clinic will be able to eliminate it in the most gentle way possible. The high professionalism of surgeons allows us to carry out the most complex operations with a high success rate and achieve a significant improvement in the condition of patients. With our help, hundreds of patients returned to a full life and forever forgot about stiffness of movement and discomfort in the back.

Don't put off taking care of your health until later. Sign up for a consultation at SL Clinic right now.

Seated gymnastics

Dr. Popov’s gentle set of exercises for arthrosis of the knee joint is suitable for people of all ages. When performed, the symptoms of the disease are smoothed out, pain is reduced, and the knee joints become more mobile.

Gymnastics is called “seated” because all exercises need to be done in a sitting position, they do not require physical exertion and are aimed at improving blood circulation and strengthening ligaments in the affected joints.

Walking in place

To perform the exercise you will need a regular chair with a backrest. It is necessary to sit on the edge of the seat so that the position is stable. The legs are slightly apart at the knees, the feet are placed freely on the floor, the palms are on the knees, the back is straight.

Alternately lifting your heels and then your toes, you need to stretch the muscles of your lower leg. The feet imitate walking in place without leaving the floor. At the same time as “walking”, they stroke the knees in a circular motion, grabbing the front and side of the thigh - a kind of massage to warm up the joints and ligaments.

By moving the feet from toe to heel and from heel to toe, they are gradually moved towards the legs of the chair - one to the right, the other to the left, and then back (like the bellows of an accordion). When you bring your knees together, inhale - your back is slightly tilted forward; when you bring your knees back together, you exhale - your back is straightened. Using the same movements, they “walk” forward and backward, without fully extending their legs and without stopping stroking their knees.

All movements are done without tension, until slight pain occurs. Their goal is to restore blood circulation. After 30-40 minutes, the knee joints will be ready for further stress.

If you have severe morning pain and stiffness in your knees, you can start doing the exercise by lowering your legs from the bed. After stretching your joints a little, you can move to a chair.

Pendulum movements

Having warmed up your knees, proceed to the next exercise. It is done this way:

Raising your feet on your toes, your knees are slightly spread to the sides and smoothly rocking in and out with a small amplitude.
The exercise is replaced by “walking”, and then again by pendulum swings.

Movements should not cause discomfort. They are also performed carefully, without sudden jerks. By this time the pain should have disappeared.

Full straightening

With forward walking movements, you must try to fully straighten your legs. This should be done slowly, in small steps, avoiding sudden pain.

Straightened legs rest on the heels and are relaxed. Light amplitude rocking completely relaxes the muscles.

After a few minutes, using the movement of the foot, the knees are pulled towards the chair to their original position. By placing your palms on your knees, you can use them as leverage to help your legs.

If discomfort occurs, you must repeat the walking movements in place. This will relax the muscles and ligaments.

While doing exercises, you need to listen to your body. If necessary, take a more comfortable position in which the muscles will be more relaxed.

Swing your hips

The next exercise according to Dr. Popov’s method for arthrosis of the knee joint is to pull the toe towards you as much as possible. To do this, the limb is straightened, slightly raised above the floor and the toe is pulled towards you. This tightens the muscles located under the knee. Then the limb is placed in its original position and the movements are repeated with the other limb.

If it is difficult to raise your leg, you can simply pull it up to the chair, sliding your heel along the floor and helping yourself with your hands. The toe will be pulled towards you.

Flexion and extension with a stretching toe are repeated several times, alternately with one and the other leg. Both hands rest on the knee, the spine is slightly turned towards the working foot. If there is no pain, you can increase the speed and amplitude of the exercise. If tension occurs, repeat the step in place.

For those who perform this exercise without difficulty, there are more difficult options:

Stretch and relax your legs, then spread them to the maximum possible width. Hands on top of the knee, pull the toe of one foot towards you, then repeat the movements on the other. The hips are not lifted from the chair.
The leg is moved to the side, slightly bent at the knee. Raise and straighten it while simultaneously pulling the toe towards you (swing). Return to original position. When performing the exercise, place your hands on your chest, elbows to the sides. Simultaneously with the lifting of the legs, they are separated, the spine is rotated towards the working limb.
Legs spread wide, knees slightly bent, feet pressed firmly to the floor. Extend your leg and at the same time tilt your torso in the opposite direction so as to engage the muscles of the thigh and knee. Stay in this position for a few seconds and return to the starting position.

If you are tired, you can straighten your back and shake your arms slightly, this will relax your muscles. For the calf muscles, quivering movements with minimal amplitude are used, raising the foot on the toe.

Muscle stretching exercises

This complex has a general strengthening effect, tones muscles and relieves joint pain. All exercises are performed while sitting on a chair:

Straighten your leg, resting on your heel. Stretch your toes forward, tilt your body and reach your toes with your hands. Smoothly straighten up and repeat the exercise with the other leg.
The body is straight, arms to the sides, legs extended forward. Swing your arms - one goes up, the other goes down.
Legs extended forward, feet pressed to the floor. You need to pull your toes while leaning forward and reach your toes. Then smoothly straighten up, spreading your legs to the sides. Repeat several times.
Swings with one leg crossed over the other. Performed with relaxed muscles and bent knees.
The legs are straightened, resting on the heels. Raise your arms and forcefully pull them towards the ceiling, without lifting your buttocks from the chair. The muscles should stretch from the toes of the feet to the tips of the fingers. Smoothly lean forward and reach for your feet. Take the starting position.
Spread your legs wide, straighten your body. Rotate the body with smooth movements, then swing it from side to side.

Those who can easily cope with this complex can move on to simple standing exercises. For the rest, the gymnastics are over. Exercises in a standing position:

Go to the windowsill, table, back of a chair or bed so that you can lean on your elbows comfortably. Rocking movements are made from heel to toe.
Having relaxed the ankle and knee joints, draw a circle on the floor or carpet with the heel of one and then the other leg - first in one direction and then in the other direction.
Having shifted the body weight to the hands, steps are taken in place - the foot is raised to the toe, then lowered to the heel. You can move around if it does not cause discomfort.
Move your legs back slightly, leaning forward. You need to raise and lower your feet with a smooth movement, rolling from toe to heel and back, then make circular movements with your heel, drawing a circle.
The legs take turns moving back as far as possible. Bend your knee, then rest your toes on the floor and straighten it, simultaneously stretching the muscles. Relax your leg while drawing a circle.
Leaning with your hands, make “twisting” movements in the hip joints. Then the legs are spread apart and alternate stretching is performed - the weight is transferred to one leg, the other is stretched to the maximum extent possible. Completes the exercise with steps in place and a circle with the heel.

If tension occurs in the shoulder girdle, relax shaking your arms. Then you can continue classes.

Sets of exercises for various spondyloarthrosis and their detailed description

The exercise therapy program for spondyloarthrosis of the lumbar spine, as well as for any other type, is prescribed exclusively individually; it must be tailored to the needs of a particular patient. However, there is a general set of exercises, which include:

This exercise is suitable either for warming up or for completely completing a set of procedures. The patient needs to lie on the floor or on a mat, straighten up completely, and then take deep breaths and exhales, repeat this for at least 5 minutes. You need to inhale quickly, but exhale as slowly as possible.
You need to hang on a horizontal bar or any other crossbar and just hang there for a short amount of time. If this does not cause difficulties, you can additionally pull your legs towards your stomach. This exercise is included in the exercise therapy cycle for spinal spondyloarthrosis; it effectively fights pain and helps avoid further progression of the disease.
You should lie on your back, relax your body, and then gradually begin to pull your knees towards your chin. It is best if you can still reach your knees to the desired part of the body. This strengthens the spinal column and is part of the exercise therapy complex for thoracic spondyloarthrosis.
This technique is only the second type of the previous one, which has the same effect. Here you need to kneel down, focus on your hands, try to relax them and gradually lower yourself to the floor. This should be done so that in the end only the chest and chin touch it.
You should lie on your back and then raise your head so that the angle is at least 45 degrees. Helping yourself with your hands or in any other way is prohibited; this technique is often used in exercise therapy for cervical spondyloarthrosis.
You need to put your hands behind your head and begin to raise your legs one by one so that you get a right angle. Each leg must be fixed in the maximum accessible position for a period of at least 10 seconds. You should change legs several times and only then complete the procedure.
You need to lie on your back again, but now start turning the “bicycle”, familiar to many from school days. The exercise should be repeated at least 2 times, each time for 10 seconds, give yourself a short break and start doing it again.

It is important to note that many exercises have a number of contraindications in case of exacerbation of spondyloarthrosis, and therefore, even before using them, it is strongly recommended to consult a specialist.

The essence of the method and contraindications

Peter Popov, a traumatologist and acupuncturist, developed this method to include the most unused muscles in the work. With their help, joints regain mobility - improved blood circulation warms and relieves pain, nourishes cartilage and ligaments. When performing a set of exercises, there is no danger of dislocations or subluxations, the cartilage surface is not injured, such gymnastics is accessible to older people.

Moderate but regular exercise leads to good results:

joint pain decreases or disappears;
the tone of muscles and the whole body increases;
blood circulation significantly improves;
a person experiences a surge of strength and vigor;
almost no contraindications;
positive emotions appear;
the nervous system is strengthened.

Painful sensations that occur during exercises signal errors.

The following conditions may be contraindications:

heat;
increased blood pressure;
exacerbation of chronic diseases;
postoperative period.

Gymnastic complexes are carried out together with medication and physiotherapeutic treatment prescribed by the attending physician.

Features and course of the disease

The greater the physical load on the spine, the higher the risk of developing spondyloarthrosis in its parts.

The lower back is less mobile than the cervical region, but it experiences constant and quite high pressure, especially in people who are overweight and tall.

The load increases with heavy lifting and other physical work.

Osteoarthritis begins when the articular cartilage becomes thinner and then gradually breaks down. Very often, simultaneously with these processes, osteochondrosis develops - pathological changes in the intervertebral discs. Their walls loosen and the liquid level decreases. This leads to irreversible consequences:

A little about the disease

Spondyloarthrosis is arthrosis that manifests itself in the area of the facet joints of the spine. It develops due to age-related changes, various injuries, developmental defects, long-term stay in a forced position, excessive loads on the spine due to excess weight, heavy physical work, kyphosis, scoliosis or hyperlordosis. It can also be combined with a hernia, spondylosis and other diseases of the spine of a degenerative-dystrophic nature.

The disease most often occurs in older people, but can also occur at a young age. Its main symptom is pain, which manifests itself when bending and turning the body, and disappears or decreases at rest. The difference between pain syndrome and hernias or osteochondrosis is that it is local in nature, does not radiate to the limb and does not provoke its weakness and numbness. As the disease progresses, the pain is supplemented by morning stiffness.

With cervical spondyloarthrosis, periodic aching pain in the neck occurs, which intensifies with movement. As the disease progresses, they may radiate to the back of the head. With lumbar spondyloarthrosis, pain in the lower back is recurrent and aching.

Additional recommendations

There is also a list of general recommendations that should be followed to improve your health, including:

If the disease has reached a severe stage, it is strongly recommended to give up any physical exercise. Such patients are deliberately prescribed more gentle complexes.
During the set of exercises, pain should not arise, let alone intensify, and therefore, if such symptoms occur, the course should be completed immediately and immediately contact a specialist.
The complex should be performed every day, preferably at the same time. Classes in the morning are considered optimal.
If you want to perform exercises 2 times a day, they should be divided into 2 complexes, but in no case should you increase the load sharply several times. This needs to be done gradually.

Thus, if you follow all the recommendations of doctors, you can improve your own health without unnecessary difficulties.

Tags: gymnastics, complex, therapeutic, spondyloarthrosis, exercise

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Symptoms

Basically, spondyloarthrosis is characterized by local pain, which cannot be characterized as general pain. This type of painful sensation passes quickly enough, but flares up with every movement or attempt to change body position. As a rule, the pain does not cause too much discomfort and is rather chronic in nature, with rare outbreaks of exacerbations.

You can completely relieve discomfort if you immediately relax your back muscles or take a different body position.

Often in the morning the presence of the disease can be determined by a certain stiffness of movement, which is easily relieved even by a regular warm-up. That is why exercise therapy is often recommended for spondyloarthrosis of the lumbosacral spine.

Physical activity for lumbar spondyloarthrosis

Various reasons can provoke the development of spondyloarthrosis. Among them, the most common are:

injuries;
hard physical work;
lifting and carrying heavy objects;
playing sports related to overload;
sedentary lifestyle.

The last point is especially relevant. Sitting at a computer for many hours, when the spine is in an unnatural position and the muscles gradually atrophy, leads to the development of arthrosis of varying severity.

To avoid the development of arthrosis, it is necessary to put stress on the joints, vertebrae and muscles, but it should be gentle. The muscles must be flexible and the ligaments elastic, but to do this, they must be strengthened gradually, in doses and gradually increasing the load, without making jerks or other sudden movements.

The implementation of any exercise therapy complex for spondyloarthrosis of the lumbosacral spine is agreed upon with a doctor or therapeutic exercises instructor. Specialists will teach you how to perform exercises correctly, point out mistakes, select appropriate loads for the disease, and give recommendations. It is better to start such classes within the walls of the clinic and only then move on to gymnastics at home.

Whether it is possible to start therapeutic exercises will be determined by the doctor after a comprehensive examination.

What is spondyloarthrosis, types and causes of occurrence

With this disease, due to metabolic disorders, cartilage tissue begins to deteriorate, and the lumbosacral appearance without proper treatment can subsequently lead to disturbances in the functioning of the musculoskeletal system.

The disease requires long-term and diligent treatment, but the course itself will depend on what caused the disease.

Possible reasons include the following factors:

posture disorders;
osteochondrosis;
injuries (not always noticeable);
too much stress on the spine;
spondylosis;
inflammatory processes;
irreversible age-related changes;
hypothermia;
infectious diseases.

It is also believed that the disease affects women more often than men.

The disease is most often divided into only 4 types:

lumbar region;
sacral;
chest;
cervical

The pain will be localized to certain areas of the body, depending on the type of disease. Exercise therapy is used not only for lumbar spondyloarthrosis, but also for all other types.

Exercises for the treatment of the cervical spine with spondylosis deformans

Let's look at what methods are used to treat it and how to prevent the development of serious consequences.

Spondylosis deformans is a disease associated with degeneration of the intervertebral and paravertebral space. It is characterized by the appearance of bone growths (osteophytes) near the vertebrae and along their edges, which look like skirts. If the disease is advanced, then deformation of the vertebrae themselves occurs. This disease occurs more often in older people.

Occurrence, causes and development of the disease

The main causes of spondylosis can be:

various spinal injuries;
development of osteochondrosis;
sedentary work or other constant static loads;
severe and regular hypothermia;
natural changes associated with age.

Spondylosis can also develop in young people if there is instability in the cervical spine.

Symptoms of the disease:

The occurrence of headaches in the occipital region. The pain can radiate to the shoulder, or radiate to the ears or eyes.
The neck loses its natural mobility; when turning the head, unpleasant sensations or crunching occur;
Sudden causeless dizziness;
Your hand may feel numb or tingling. This occurs due to compression of the nerve endings. Pain may also radiate into the arm.
If the case is neglected, muscle atrophy may begin. In some cases, if the pathological process involves the bone marrow, problems with urination and a nervous gait may appear.

Comprehensive treatment of cervical spondylosis

The main thing in drug treatment of this disease is to relieve pain and reduce inflammation. However, it should be noted that the use of anti-inflammatory and analgesic drugs does not stop the disease (pathological osteosynthesis), but only alleviates the symptoms. Therefore, taking drugs from the NSAID group (non-steroidal anti-inflammatory drugs) must be combined with physiotherapy and massage. Any treatment of the spine must necessarily include therapeutic exercises.

Physical therapy classes should only be carried out under the supervision of experienced instructors. The main condition for all exercises is that movements must be performed carefully, accurately and slowly. Excessive stress should be avoided.

Description of therapeutic exercises

Before starting training, it is necessary to test the limits of mobility. You need to slowly tilt your head, then throw it back as much as possible. Bend your head to the sides. Turn it left and right, rotate it in both directions. If any of these actions cannot be performed or movement is limited, then this direction must be developed first.

Here is a set of exercises to develop mobility.

Complex No. 1

Head tilts;
Throwing back the head;
Turn your head in different directions. Perform as if you are trying to look over your shoulder and down;
Tilt your head to the sides, while trying to touch your ear to your shoulder. (Try not to raise your shoulder);
Head tilt with control. Cross your hands at the back of your head, inhale. Exhaling slowly, tilt your head with your hands until your chin touches your chest. Return to the starting position while inhaling.

The exercises should be performed in series of 6-8 times. Movements should be smooth and unhurried. Having reached the maximum amplitude, fix it for a couple of seconds.

Complex No. 2

This complex is designed to restore the strength of the neck muscles.

Class Rules

In order not to harm your body when performing physical therapy exercises, you should adhere to medical recommendations. They are very simple:

Instead of universal complexes, you need to use an individually developed program. It is compiled taking into account age, weight, diagnosis and other factors.
At the beginning of classes, each exercise is repeated 3-4 times, gradually increasing the number of repetitions to 20. This must be done over several days.
For classes, wear comfortable clothes and shoes. All movements are performed slowly and smoothly, without sharp turns and very carefully.
Exercises are performed daily. If you feel unwell, reduce the load without interrupting regular exercise. They refuse gymnastics only if there are serious contraindications.
During classes and immediately after them, they pay attention to their well-being. To notice the body's reaction to new exercises or loads, it is advisable to keep notes.
It is very good if therapeutic exercises are combined with massage.
Examinations are carried out regularly. This is necessary to track the dynamics of improvements and load correction.

Instead of universal complexes, you need to use an individually developed program. It is compiled taking into account age, weight, diagnosis and other factors.
At the beginning of classes, each exercise is repeated 3-4 times, gradually increasing the number of repetitions to 20. This must be done over several days.
For classes, wear comfortable clothes and shoes. All movements are performed slowly and smoothly, without sharp turns and very carefully.
Exercises are performed daily. If you feel unwell, reduce the load without interrupting regular exercise. They refuse gymnastics only if there are serious contraindications.
During classes and immediately after them, they pay attention to their well-being. To notice the body's reaction to new exercises or loads, it is advisable to keep notes.
It is very good if therapeutic exercises are combined with massage.
Examinations are carried out regularly. This is necessary to track the dynamics of improvements and load correction.

It is better to distribute the loads throughout the day. It is best that classes last 2-3 times a day for 20 minutes. If this is not possible, then the duration of one lesson should not exceed 45 minutes. Don’t forget about posture and proper breathing: inhale through your nose, exhale through your mouth.

Physical activity during the day is not a reason to cancel classes; on the contrary, exercise will help relieve muscle tension and pain if it occurs.

General rules for performing exercises

Exercises for spondyloarthrosis are performed smoothly and very carefully. Avoid sudden movements and unnecessary stress.
The second important factor is the regularity of training. Only daily performance of healing exercises improves blood circulation, maintains physiological muscle tone, and maintains physiological mobility of the vertebral joints.
The third feature of training: track your well-being, pain, record the results in a diary. You should start with 3-4 repetitions of each exercise. Gradually increase the number of repetitions by one. The maximum number is 20 times.

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Bibliography:

https://prokoleni.ru/reabilitaciya/gimnastika-popova-dlya-kolennyih-sustavov
https://artroz.guru/uprazhneniya-pri-artroze-kolennogo-sustava-po-metodike-doktora-popova.html
https://lechim-artroz.ru/uprazhneniya-i-lfk/uprazhneniya-po-metodike-popova-pri-artroze/