Osteochondrosis is a serious degenerative-dystrophic process that occurs in the intervertebral discs. It can occur in any part of the spine, but is most often diagnosed in the neck area, since it is the most mobile. In the absence of adequate treatment, the disease leads to serious consequences. Therefore, you should contact a specialist when the first signs of violations appear. Exercises for osteochondrosis are an integral part of therapy aimed at restoring normal nutrition to the damaged area.
Indications for exercise therapy
Gymnastics for osteochondrosis of the cervicothoracic region is not always prescribed, only if there are indications. Otherwise, it will cause the condition to worsen. The main ones are:
- Atrophic and dystrophic changes in tissues.
- Remission stage for continuous treatment of osteochondrosis.
- Enhancing the effect of a number of pharmaceutical drugs.
- Secondary assistance and improvement of the effect of physiotherapeutic procedures.
- Increasing blood flow and lymph flow to speed up metabolic processes in the body.
- Prevention of diseases associated with a sedentary lifestyle, or developing as a complication of osteochondrosis.
Therapeutic gymnastics is not used during an exacerbation, in the presence of diseases of the cardiovascular systems, neurological disorders, mental disorders, or oncological formations in the body. There are other contraindications to the prescription of therapeutic exercises, which are taken into account when the doctor collects an anamnesis.
Training rules and preparation for them
Physical therapy is not a sport or even a regular physical activity. Exercises performed according to such programs have a special effect that improves the condition of the back. However, if they are done incorrectly, you can get quite serious complications of the condition. It is important to follow certain rules:
- a set of exercises should be selected only by the attending physician who is well acquainted with the medical history. He must take into account the stage of the disease, its severity and many other factors, including the physical fitness and general condition of the patient’s body;
Physical exercise - exercises are not recommended during exacerbations . First, the doctor must ensure that severe pain is eliminated, and only then can you begin training;
- You only need to do the exercises until discomfort appears . It is important to monitor how you feel and, if necessary, reduce the intensity of the load or not try to perform an exercise that causes pain.
Don't do exercises that hurt
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In order for exercise to bring maximum benefit, you need to prepare for the workout. To do this, you can take a warm shower to relax the muscles, then have a light massage of the back and limbs to also relax the muscle corset. Warm-up is no less important during exercise therapy than when performing a regular set of workouts. In the case of osteochondrosis, it consists of walking with full feet, alternately on toes and heels until a warm sensation appears.
If you want to learn in more detail how to perform adaptive gymnastics for beginners according to Bubnovsky, and also consider the indications and technique, you can read an article about this on our portal.
Main tasks of exercise therapy
Osteochondrosis of the cervicothoracic spine manifests itself with severe symptoms. Patients complain of muscle stiffness, pain, and limited body mobility. But regular exercises can relieve discomfort and restore normal blood circulation in the affected area. The main objectives of therapeutic gymnastics are:
- Relaxation of muscles and normalization of blood circulation in soft tissues.
- Gradually increase the patient's physical activity.
- Elimination of physical inactivity.
- Strengthening the muscular frame of the back.
- Elimination of stagnant processes in blood vessels.
- Release of nerve roots.
- Improving metabolic processes in soft tissues.
- Normalization of the tone of the central nervous system.
Exercises for cervicothoracic osteochondrosis are aimed at eliminating excess load on the spine. Therefore, they are the basis of any prescribed therapy. After surgery, they help the patient adapt to normal activities.
Causes of thoracic osteochondrosis
Osteochondrosis has many different symptoms, including neurological and visceral, which can be confusing for both the patient and doctors.
Here are the main reasons for the development of osteochondrosis:
- hereditary or acquired, due to poor nutrition, metabolic disorders leading to the destruction of the intervertebral disc, the formation of protrusions, and then hernia;
- excessive physical stress on the chest;
- regularly keeping the body in the wrong position;
- passive lifestyle;
- spinal injuries.
There are three types of chest pain:
- Dorsago is a severe, sudden pain that severely limits body movements and breathing.
- Dorsalgia is prolonged pain in the thoracic back, moderately severe and accompanied by partial limitation of mobility of the cervicothoracic and thoracolumbar regions.
- Pectalgia is pain localized in the chest area.
In the thoracic region, the spinal canal is very narrow, so the formation of even a small herniation can lead to neuropathic symptoms or myelopathy (damage to the spinal cord). It is important to prevent the development of osteochondrosis at the stage of primary protrusion and begin treatment on time.
Symptoms of osteochondrosis:
- dorsalgia, which intensifies with movement, tension, breathing;
- pain in the heart like angina pectoris;
- intercostal neuralgia;
Rules for performing exercises
Exercise therapy for cervicothoracic osteochondrosis requires compliance with a number of simple rules. Constantly repeated exercises stimulate muscle function, thereby improving its condition and eliminating the cause of damage to discs and vertebrae. The process requires load control, so the first classes are conducted under the supervision of a medical professional. The lesson is conducted in compliance with the following principles:
Gymnastics for the cervical spine by Dr. Shishonin
- The training takes place in a clean, open, well-ventilated room.
- Any sudden movements or turns that could aggravate unpleasant symptoms are prohibited.
- The set of exercises should be as simple as possible so that a person with any level of physical fitness can perform it.
- If unpleasant sensations appear during the process, stop the activity; in case of acute pain, consult a doctor.
- The load should increase gradually so that the body can get used to it.
- All exercises that cause discomfort are completely excluded from the complex.
- Charging should be done every day at the same time for better results.
- While doing this, you should breathe through your nose.
It should also be remembered that at least one hour must pass before the start of gymnastics and the last meal. Between each exercise you should take a short break to restore your breathing.
Clinical symptoms of breast osteochondrosis
Thoracic osteochondrosis, although relatively rare and does not lead to instability or dislocation of the vertebrae, has some features associated with damage to nerves and joints. Therefore, most often the disease is clinically manifested by various neuralgia and arthrosis, such as:
- Intercostal neuralgia (pain can spread from the spinal cord root along the costal nerve, radiating to the shoulder blades. It can intensify when coughing, taking a deep breath or moving).
- Arthrosis of the indigenous and intercostal joints (when pressure is applied to the ribs, pain occurs near the vertebral line, in the sternum and the anterior part of the 8-10th ribs).
- A common sign of osteochondrosis of the chest is not only dorsalgia, but also pectalgia (pain in the thoracic region). Osteochondrosis is sometimes mistakenly diagnosed in heart diseases with similar symptoms (angina pectoris, myocardial infarction, ischemia) and appropriate treatment is started, which naturally does not help.
General exercises
The physical therapy complex consists of exercises selected individually for each patient. But regardless of the form of the disease and the degree of progression, there are basic approaches that are useful to all patients with cervical osteochondrosis. These include:
- Stand up straight. In turn, lift each shoulder up, trying to reach your ear. It is enough to perform 10 times for each hand.
- Sit up straight, arms hanging along your body. Turn your head to the left, hold for 10 seconds, and return to the starting position. Repeat the action on the other side.
- Bend your head, trying to counteract the movement with the hand opposite the side to which you are tilting.
- Stand straight, feet shoulder-width apart. Fix your palms in the shoulder area. We make circular movements with our elbows in each direction in turn.
- Stand up straight, place your palms near your shoulder blades, and bend forward. Stay in this position for 10 seconds, then return to the starting position.
- Straighten your shoulders, legs slightly apart. Raise your knee, trying to reach it with your shoulder, the body leans forward a little.
Exercises for cervical chondrosis can be performed in the gym or at home, depending on the stage of development of the disease. Despite the simplicity of the actions, they are all aimed at strengthening the muscle frame and helping to quickly achieve stable remission.
One example of an effective complex of therapeutic exercises
Types of exercise therapy for chondrosis
There are treatment complexes for the following areas: cervical; chest; lumbar _
Physical education varies by type. There are such exercises: static; dynamic .
The dynamic type involves relaxing and contracting the muscles, while static exercises involve tensing the muscles and holding the body in a certain position for some time.
Do you want to know more about the traditional treatment of chondrosis? Read the following articles:
- Find out what tablets are used for spinal chondrosis by following this link
- You can read about the features and principles of treating chondrosis with ointments on the page
- How is massage done for back chondrosis in the cervical, thoracic and lumbar regions?
- Indications for the use of drugs in the form of injections for chondrosis
Special exercises
Treatment of pathological processes occurring in the vertebrae is a labor-intensive process. To speed up and increase efficiency in the process of performing exercises, special devices are used, for example, a gymnastic stick. With it you can significantly diversify your exercises, performing workouts both at home and in the gym.
When working with the neck, a gymnastic stick allows you to relax the muscle frame as much as possible, effectively work out all problem areas, and increase blood flow. You can even use it for preventive purposes. The complex using this device includes the following approaches:
- Stand straight, feet shoulder-width apart. Grab both ends of the stick with your hands and pull them forward. Gradually make rotational movements without bending your elbows. It is better to increase the amplitude gradually. It is enough to make 10 movements in each direction.
- Without changing your position, after a short break, raise the stick in front of you, placing it in a horizontal position, and then change it to a vertical one. Repeat the action several times.
- Raise the gymnastic stick high up and take a full breath, and as you exhale, lower it down. The exercise is aimed at stabilizing breathing.
- Take a gymnastic stick and lift it up. As you inhale, bend your lower back, and as you exhale, return to the starting position. Repeat the exercise 7-10 times.
Gymnastics requires certain preparation, so all movements are performed carefully to eliminate the possibility of injury. Otherwise, you can cause damage to the ridge.
Nutrition
To improve metabolic processes and maintain a balance between essential vitamins and microelements, you need a healthy diet, and sometimes even a diet. The patient's menu should include legumes, dairy products, fish, meat and other foods containing a lot of protein. In addition, the diet must be enriched with fresh seasonal vegetables and fruits. Products can be steamed, boiled or baked.
Don't eat a lot of salt, try not to use spices and seasonings. It is not recommended to consume smoked meats, pickled foods, and sweets. Drink plenty of water, but avoid coffee. Coffee removes calcium from the patient’s body, worsening his condition. It is also not recommended to drink alcohol. Alcohol does not allow the body to fully recover and disrupts the formation of cartilage tissue. Food should be divided into small portions. Accordingly, with such nutrition, weight is reduced and the load on the spine is reduced. It is very important to have the desire and be able to eat properly, since the speed of recovery of the spine directly depends on nutrition.
Popular techniques
Therapeutic gymnastics for cervical and thoracic osteochondrosis involves choosing techniques developed by doctors to achieve the desired therapeutic result. The author's programs are adapted to specific diseases, helping to effectively recover and restore the health of the spine. The most popular of them are the methods of Bubnovsky, Dikul, Shishonin. Each has its own advantages and disadvantages and helps achieve certain results.
Bubnovsky's technique
The most popular and frequently used program, with a minimum number of contraindications and easy to use. The exercises do not require the use of special equipment and are suitable for people with different levels of physical fitness. The program is conducted both at home and in the gym. The complex includes the following approaches:
- Stand up straight, place your hand behind your head, tilt your head, offering resistance with your limb. Repeat 3-5 times.
- Perform head tilts in different directions. Repeat 5-7 times.
- Sit straight on a chair, fix the position with your hands, holding the back. The upper part of the body is arched at a maximum angle. It is enough to complete 5-7 approaches.
- Sit on the floor, clasp your knees with your hands. Gradually lower yourself onto your back and return to the starting position. Perform 5-6 approaches.
The first course is carried out under the supervision of a specialist, the second and subsequent courses can be completed independently at home. The technique allows you to get excellent results, since motor activity is restored by 50-70%. As physical fitness improves, the use of gymnastic equipment is allowed.
Shishonin program
The technique is based on a combination of physical exercises and deep breathing practices. Its implementation is permissible in any conditions, as it is not difficult. Examples of exercises:
- Bends to the sides (left and right) are performed as a warm-up. They are performed continuously, like a pendulum. It is enough to complete 10-15 approaches.
- Sit up straight, tilt your head forward, touching your chin to your chest. Repeat 7-10 times.
- Fix your body, slowly turn your head, touch your chin to your shoulder. Number of approaches – 6-8 times.
- At the same time, the head bends forward along with the shoulders, after which they straighten as they exhale. 15 movements are made in both directions.
The program is suitable for all patients, regardless of physical fitness. It is recommended to carry out training 2 times a day for 20 minutes until a pronounced therapeutic effect is obtained.
Dikul's technique
The Dikul technique is used for cervical and thoracic osteochondrosis to eliminate muscle tissue atrophy, and restore health after surgery, in advanced stages of the disease. Thanks to the thoughtfulness of the program, it can easily replace manual therapy. The following exercises are usually used:
- Get on all fours, focusing on your palms and knees. Gradually bend and straighten the cervical and thoracic spine. 10 approaches are enough, without long pauses.
- Reclining, bend your knees, legs under your body, stomach touching your limbs. Extend your arms and upper body forward. At the stage of maximum extension, bend and straighten 3-4 times.
- Sit on the floor, tilt your body to the right, then to the left. The neck and chest should be included as much as possible in the process. It is enough to do 5-7 repetitions.
Dikul’s program is not much different from others, but it is the simplicity of the approaches and dosed exercise that allows patients to effectively recover after surgical interventions and eliminate the manifestations of osteochondrosis.
A good complex instead of morning exercises
Norbekov system
Representative of alternative medicine Norbekov M.S. developed a technique that activates the body's internal resources. The process requires self-control and a complete revision of your attitude towards the world around you. The program consists of exercises aimed at improving the condition of joints, normalizing the circulatory system and central nervous system, and regulating the internal psycho-emotional state. The complex includes the following exercises:
- Stand up straight, tilt your head back, chin up. Stay in this position, and then repeat the approach.
- The back is straight, the shoulders are straightened and motionless. The head leans forward and, without unnecessary tension or pressure, moves towards the shoulder, trying to touch it with the ear. A similar movement is repeated for the other side.
- Slowly roll your head from side to side, controlling your breathing and internal sensations. If physical fitness does not allow, you can not perform a full circle.
It is not recommended to practice the system for pregnant women suffering from epileptic seizures, having had a heart attack, or during periods of mental instability. During classes, it is also recommended to practice self-hypnosis and meditation to enhance the effect obtained.
Exercises for osteochondrosis
- Individual complexes of therapeutic exercises for each patient.
- Exercise therapy in combination with manual methods helps to quickly get rid of pain and other symptoms.
- Doctors with an average of 10 years of experience.
Physical exercise is an excellent remedy against osteochondrosis and other degenerative diseases of the spinal column. If medications are mainly needed to relieve an acute attack, then in the speedy restoration of the spine and maintaining it in good condition, measures such as regular gymnastics, massage courses, and soft manual techniques are primarily important.
As for gymnastics, for osteochondrosis there are two types:
- Therapeutic.
Designed to improve the condition of the spine, influence the underlying mechanisms that led to the disease and symptoms. - Preventive.
It is necessary to regularly maintain the spinal column in good condition and prevent new exacerbations.
Preventive gymnastics for osteochondrosis
It is most convenient to perform exercises for the spine during a complex of morning exercises. It is recommended to do this every morning.
If it's warm outside, open a window or exercise outside in the fresh air. A complex of morning exercises should be performed in light clothing that does not restrict movement. You can turn on pleasant, cheerful, rhythmic music.
You need to start with breathing exercises: take deep breaths and exhales, using the diaphragm (“belly breathing”). This is followed by warming up the arms, legs and, finally, exercises for the torso. In order to maintain the spine in good condition, 8-10 minutes of daily exercise is enough. Loads should be moderate. There is no need to “set records” here; gymnastics is needed in order to “wake up”, warm up, and tone the body.
Of course, exercise in the morning is not only necessary for the spine. They have many beneficial effects on the entire body:
- They help cope with lethargy, drowsiness, and increased irritability, which often occur in the morning, before the body has yet “got into gear.”
- The excitability of the nervous system is normalized, and it quickly returns to the “normal” mode of operation.
- The functioning of the cardiovascular system, blood supply to organs and tissues improves.
- Lymph outflow, venous outflow improves, swelling decreases.
- The respiratory system is activated, the body is saturated with oxygen. That is why it is best to practice with an open window to allow fresh air into the room.
- Metabolic processes in the body are activated.
- For the whole day, high physical and mental performance, a charge of vivacity and good mood are ensured.
After gymnastics, it is recommended to take a shower, maybe a contrast one.
Examples of exercises that can be performed during morning exercises
All exercises are performed in a standing position, with feet shoulder-width apart. In each case, it is recommended to do 4-6 repetitions.
Exercise 1.
Hands down at the sides. While inhaling, you need to stand on your toes, raise your arms up to the sides and bend back. As you exhale, lower yourself onto your heels and lower your arms.
Exercise 2.
Hands on the belt. You need to alternately raise your legs with your knees bent. As you inhale, we raise it, as you exhale, we lower it.
Exercise 3.
Hands on the belt. You need to alternately raise your bent legs at the knees, as in the previous exercise, but now to the sides.
Exercise 4.
Hands on the belt. Alternate maximum bending of the legs at the knees, during each of which you need to try to touch the buttock with the heel.
Exercise 5.
Rotation of the pelvis alternately in different directions.
Exercise 6.
Hands at your sides. Tilts to the right and left, while the arms slide along the body.
Exercise 7.
Hands down. As you inhale, take a step to the side while simultaneously raising your arms. As you exhale, return to the starting position. Then repeat with the other leg.
Exercise 8.
Hands down. It is performed like the previous exercise, only now the steps need to be taken not to the side, but forward.
Exercise 9.
Hands down. Similar to the two previous exercises, but steps need to be taken backwards.
Exercise 10.
Squats. They need to be done as you exhale, with your arms forward at the same time. As you inhale, we rise to the starting position.
Exercise 11.
Hands at your sides. Repeat exercise 1.
Exercise 12.
Hands are pressed to the body and hips. As you inhale, raise your shoulders, as you exhale, lower them to the starting position.
Exercise 13.
Hands down. Circular movements in the shoulder joints forward, then back.
Exercise 14.
Hands at shoulders. As you inhale, raise your arms, as you exhale, lower your arms.
Exercise 15.
The arms are raised up, the hands are locked. While inhaling, you need to put your hands behind your head, while exhaling, return to the starting position.
Exercise 16.
Hands on the belt. While inhaling, move your left arm and leg to the sides. As you inhale, return to the starting position, then repeat with your right arm and leg.
Exercise 17.
Hands on the belt. As you inhale, raise one arm forward and move the leg on the opposite side back. As you exhale, return to the starting position. Then repeat with the other arm and leg.
Exercise 18.
The arms are lowered, the hands are clasped in a “lock”. As you inhale, you need to alternately raise your clasped hands to the right and left.
Exercise 19.
Starting position - as during the previous exercise. You need to rotate your arms alternately clockwise and counterclockwise.
Exercise 20.
The arms are extended at the seams. Repeat breathing exercise No. 1.
In principle, this gymnastics is no different from the usual morning set of exercises. There are no “special” exercises “against osteochondrosis”. However, if you do it every day, it is well suited for preventing spinal problems in healthy people and preventing another relapse after the exacerbation of osteochondrosis has already passed.
Therapeutic exercises for osteochondrosis
These exercises are more specific. When osteochondrosis worsens, doctors do not recommend staying on bed rest for a long time, as this will lead to weakening of the muscles and an even greater deterioration of the condition. But intense physical activity is also contraindicated.
Exercises can be started only when the attending physician allows it, and you must strictly adhere to his recommendations. At first, the gymnastics complex is as soft as possible, without strong loads on the spine or sudden movements.
It is necessary that the complex of therapeutic exercises for osteochondrosis be selected taking into account the affected part of the spine, the severity of the pathological process and symptoms, the general state of health, and the physical capabilities of the patient. Therefore, it is better to work with a physical therapy doctor. Experienced specialists work at the Bobyr Clinic; they select a set of exercises for each patient personally.
The main goals of exercise therapy for osteochondrosis:
- Strengthening the muscle corset.
When muscle tone and strength are normal, they keep the spinal column in the correct position and contribute to the optimal distribution of loads on the vertebrae and intervertebral discs. - Improving the condition of joints and ligaments.
Special sets of exercises slow down the growth of degenerative processes and make movements in the spine more free. - Improved blood flow.
As a result, all body tissues, including intervertebral discs, receive more oxygen and nutrients. - Elimination of muscle spasms.
Pain in osteochondrosis occurs not only due to disorders in the spinal column.
A huge role is played by the so-called trigger points
- areas of spasm in the muscles of the neck, back, and lower back. - Formation of correct posture.
If the curves of the spine are smoothed out or expressed too strongly, or there is a twisting around the vertical axis, the loads on the intervertebral discs are redistributed incorrectly, tension occurs in certain places, and this contributes to the growth of degenerative processes. - Slowing down the formation of osteophytes.
This term refers to bone growths on the vertebral bodies. They occur due to pathological changes in the discs, when, due to a violation of their function, the load on the vertebrae increases, and they try to compensate for them by increasing their area. - Restore quality of life.
Therapeutic gymnastics helps improve mobility, general well-being, and functional capabilities of a person, helping him quickly return to his usual life and work.
It is important to remember some rules!
The set of exercises should be selected taking into account the patient’s condition and his capabilities. Too high loads are contraindicated; all movements must be made within the limits of natural mobility of the spine and joints, and not be accompanied by pain. Before exercise, it is advisable to measure your heart rate and blood pressure. During gymnastics, the patient should carefully monitor his well-being: if pain or other symptoms appear, the exercises should be stopped.
A set of exercise therapy exercises for osteochondrosis of the cervical spine
For osteochondrosis of the cervical spine, exercises can be performed while standing or sitting on a chair. Each of them is repeated 4–6 times.
Exercise 1.
As you inhale, spread your arms to the sides; as you exhale, return to the starting position with your arms down.
Exercise 2.
Hands down, raising shoulders while inhaling.
Exercise 3.
Rotate your shoulders forward and backward.
Exercise 4.
Hands on shoulders. As you inhale, bring your shoulder blades together, and as you exhale, return to the starting position.
Exercise 5.
Rotate your arms forward and backward.
Exercise 6.
Hands on the shoulders, alternately raising the right and left arms while inhaling.
Exercise 7.
Hands on shoulders, raising both arms while inhaling.
Exercise 8.
Hands up, hands clasped. Place your hands behind your head while inhaling.
Exercise 9.
Hands up, hands clenched into fists. Movements of the arms to the sides with crosses.
Exercise 10.
Hands on the belt. Raise your arms to the sides while inhaling.
Exercise 11.
Hands on the back of the head, hands clasped. As you inhale, alternately turn your head and arms to the right and left.
Exercise 12.
Hands on the belt. Tilt the head back while inhaling, while exhaling – return to the starting position.
Exercise 13.
Tilt the head forward as you inhale, and as you exhale return to the starting position.
Exercise 14.
Turn the head to the right and left (while inhaling).
Exercise 15.
Tilts the head to the right and left. In this case, you should try to touch your ear to your shoulder.
Exercise 16.
Head tilts forward with simultaneous turns. In this case, you should strive to touch your chin to your shoulder.
Exercise 17.
Place your hands on the back of your head, apply pressure, trying to bend your head forward, while the neck muscles should resist. Continue for 5 seconds.
Exercise 18.
It is performed like the previous exercise, but this time you need to press your hands on your forehead.
Exercise 19.
It is performed similarly to the two previous exercises; you need to press on your chin, trying to straighten your head.
Exercise 20.
Breathing exercise. As you inhale, you need to spread your arms to the sides, and as you exhale, return to the starting position.
Exercise 21.
Press your hands on the back of your head and bend your head, reaching your chin to your chest.
Exercise 22.
Pressing your hands on the back of your head, straighten your head.
Exercise 23.
Pressing your hands on your forehead, straighten your head.
Exercise 24.
Pressing your hands on your forehead, bend your head.
Exercise 25.
Tilt your head to the right and left, while you need to exert resistance by pressing your hand on your temple.
Exercise 26.
Breathing exercise, repeat No. 20.
A set of exercise therapy exercises for osteochondrosis of the thoracic spine
The first part of the exercises is performed in a standing position:
Exercise 1.
Breathing exercise. The arms are lowered down, while inhaling, you need to raise them up through the sides and stand on tiptoes. As you exhale, return to the starting position.
Exercise 2.
Raising your shoulders while inhaling.
Exercise 3.
Rotation of shoulders forward, backward.
Exercise 4.
As you inhale, you need to “straighten” your chest - bring your shoulder blades together, pull your elbows back. As you exhale, return to the starting position.
Exercise 5.
Starting position – the right hand is raised, the left is lowered. They need to be alternately swapped, doing this in jerks.
Exercise 6.
Arms to the sides, hands clenched into fists. Alternately turn your arms to the right and left while inhaling.
Exercise 7.
Starting position – arms extended at the seams. Rotate your arms forward, then back.
Exercise 8.
Breathing exercise. We repeat number 1.
Next, the exercises are performed while lying on your stomach:
Exercise 9.
Alternately, then simultaneously raising your arms up while inhaling.
Exercise 10.
Alternately abducting the arms to the sides, then simultaneously extending them while inhaling.
Exercise 11.
Simultaneously raise your arms, shoulders and head while inhaling.
Exercise 12.
In the starting position, the arms are bent at the elbows. As you inhale, you need to straighten them and bend over.
Exercise 13.
Raise your upper body (head, neck, shoulders) and make circular movements with your arms - alternately forward and backward.
Exercise 14.
The hands are under the chin, the hands are clasped. Alternate pull-ups of the right and left knees to the chest.
Exercise 15.
Bend back, bend your arms and legs back, grab your shins. Rock on your stomach a little.
Next, the exercises are performed in a standing position on all fours:
Exercise 16.
Alternately raising and stretching forward the right and left arms while inhaling. As you exhale, return to the starting position.
Exercise 17.
Alternately raising the right and left arms to the sides while inhaling.
Exercise 18.
Alternately raise the right and left arms back.
Exercise 19.
Starting position: lying on your stomach. You need to raise your pelvis and move to a position on all fours, without raising your head.
Next, the exercises are performed in the starting position while sitting on a chair.
Exercise 20.
Hands on the belt. Raising your arms to the sides while inhaling.
Exercise 21.
Alternately and then simultaneously raising your arms up while inhaling.
Exercise 22.
As you inhale, raise your arms up and at the same time turn your palms outward.
Exercise 23.
Rotate your arms in different directions.
Exercise 24.
Hands on the belt, body tilts to the right and left.
A set of exercise therapy exercises for osteochondrosis of the lumbar spine
The first set of exercises for the lower back is performed in a standing position:
Exercise 1.
Take deep breaths with raising your arms and standing on tiptoes, as in gymnastics complexes for cervical and thoracic osteochondrosis.
Exercise 2.
Alternately lifting the right and left legs, bent at the knees, while inhaling.
Exercise 3.
Alternately bend the legs at the knee joints, while trying to touch the buttocks with your heels.
Exercise 4.
Alternate steps with the right and left foot forward, to the side, back while raising the arms.
Exercise 5.
Hands down. It is necessary to tilt the body to the right and left, while the hand should slide along the thigh.
Exercise 6.
Rotation of the pelvis clockwise and counterclockwise, while the hands are on the belt.
Exercise 7.
Squats, during which you need to extend your arms forward.
Exercise 8.
The arms are raised, the hands are clasped together. Alternately, you need to put your right and left legs to the side, back, leaning on your toes.
Exercise 9.
We repeat exercise No. 1.
Next, the exercises are performed in a supine position.
Exercise 10.
Alternately lowering the feet to the right and left.
Exercise 11.
Alternately throwing your legs over each other.
Exercise 12.
Alternate abductions of straight legs to the sides.
Exercise 13.
Alternating straight leg raises.
Exercise 14.
Alternate bending of the legs at the knees while inhaling.
Exercise 15.
Raise your right leg straight, rotating the hip joint in different directions. Repeat with your left leg.
Exercise 16.
Alternately bend the knees of the right and left legs.
Exercise 17.
Alternately lowering your legs, bent at the knees, to the right and left.
Exercise 18.
Alternately pulling your legs bent at the knees to your chest. Then simultaneously pull the legs bent at the knees to the chest.
Next, the exercises are performed from the starting position lying on your stomach.
Exercise 19.
As you inhale, simultaneously raise your right arm and straight left leg. As you exhale, lower it. Then repeat with your left hand and right foot.
Exercise 20.
Bend back, raise your head, neck, shoulders, legs above the floor.
Exercise 21.
Bend your arms and legs, move into a knee-elbow position, without lifting your head from the floor.
Exercise 22.
As you inhale, move your arms to the sides, as you exhale, return to the starting position.
Next, the exercises are performed while sitting on a chair.
Exercise 23.
Spread your legs to the sides without lifting your heels off the floor.
Exercise 24.
As you inhale, raise your legs straight and spread them apart. As you exhale, return to the starting position.
Exercise 25.
Move your right leg to the side without lifting your heel from the floor. Return to starting position. Repeat with your left leg.
Exercise 26.
Tilts the body to the right and left.
Exercise 27.
Raise your right leg, bend it at the knee and bring it to your chest. Return to starting position. Repeat with your left leg.
Exercise 28.
As you inhale, spread your arms to the sides, while exhaling, return to the starting position.
What sports are recommended for people with osteochondrosis?
If you have osteochondrosis, you should avoid sports associated with increased axial loads on the spinal column. First of all, we are talking about jumping, running, football, basketball, volleyball. Boxing, judo and other martial arts are contraindicated.
For patients with osteochondrosis, training aimed at strengthening the muscular corset of the back is well suited. Exercises can be performed at home or in the gym, but first discuss the load with your doctor.
Swimming and water aerobics have a good effect on the condition of the spine. In water, due to the buoyancy force, the load on the spinal column is reduced, the muscles of the back and lower back are unloaded.
Any stretching and relaxation exercises are recommended. Currently, there are special yoga groups for people with spinal diseases. Skiing is not contraindicated.
Come for a consultation with a specialist at the Bobyr Clinic.
The doctor will assess your condition and prescribe a comprehensive treatment, which will include an individual physical therapy program. Author: K.M.N., Academician of the Russian Academy of Medical Sciences M.A. Bobyr
What are the benefits of exercise?
All physical The exercises included in the complex of therapeutic exercises are aimed at enhancing the effect of drugs and physiotherapy sessions. When performed regularly, the benefits for the body are as follows:
- Any congestion in the joints is eliminated.
- The pain weakens and gradually disappears altogether.
- The range of movements in the neck and thoracic region increases.
- Reducing the load on the spine and improving well-being.
- Restoration of cartilage tissue due to increased blood circulation.
- Strengthening the muscle corset and supporting the spine in the correct position.
Before performing physical exercises, you should make sure that it is advisable to use exercise therapy. After all, they cannot always eliminate unpleasant sensations, but on the contrary, intensify them and create additional tension in the affected area.
Gymnastics with a properly selected set of exercises is an integral part of the treatment of osteochondrosis. It allows you to restore the anatomically correct position of the spine, restore normal mobility of the vertebrae, improve the condition of bone and connective tissue, and reduce the likelihood of acute pain syndrome. In the process, it is important to follow the execution technique and basic rules.
What sports are good to do for osteochondrosis?
Exercise therapy is very useful, since a set of such exercises does not have too heavy an effect on the spine, smoothly stretches the back, returning lost elasticity and mobility to the muscles. The attending physician prescribes an individual complex designed for the characteristics of the disease in a particular patient. Depending on this, the load is placed more on the neck, chest or lower back.
Swimming in the pool is especially recommended for osteochondrosis. This is the least traumatic sport, since it is extremely difficult to make sudden movements in water. While performing exercises in the pool, the back also smoothly stretches, tension in the whole body is relieved, and nerve endings are less pinched.
In some cases, people suffering from osteochondrosis are also overweight. For this reason, exercise is beneficial. However, moderation is important here. It is strictly forbidden to develop a training program on your own, as this is a significant load and improper execution of the exercises can damage the spine. It is best to work with a personal trainer who will develop a set of exercises that harmoniously combat excess weight, without exhausting the human body with significant loads and without provoking complications in the presence of pathologies of the spinal column.
Thus, when treating osteochondrosis, you should approach sports with great caution. It is recommended to choose exercises that do not put excessive stress on the body.