Complete treatment of osteochondrosis is impossible without carrying out the physical doses to different anatomical areas - neck, back, waist, limbs. Moreover, therapeutic exercise with osteochondrosis is no less important than drug treatment, massage and physiotherapy procedures, manual therapy.
General provisions of
As a result of systematic exercises carried out by a special method, the following effects develop in the patient's osteochondrosis:
- Muscle skeleton
- Stabilizes the spine
- Relaxes pathologically strained muscles of the back and neck
- Intervertebral spaces widen, which leads to the release of strangulated nerves
- Improves blood circulation
- Stimulates the work of internal organs
- Increases protective forces orgnism
- improves the emotional mood of the patient.
Exercises for osteochondrosis are different according to the method of implementation, the volume of movements, the duration of the procedure, and depend on the localization, stage and complications of osteochondrosis. Nevertheless, the basic principles of exercise therapy for various types of osteochondrosis are universal.
According to these principles:
- All exercises should be carried out in a well-ventilated, clean and lighted room.
- The body must be cleaned and clothes clean and spacious, made of natural cotton fabrics.
- . During the exercise, there should be no extraneous stimuli in the form of loudsounds, too bright light, vibration
- Movement during the exercise should be smooth, without jumping, jerking, jerking
- Before carrying out the exercises, preferably conductspulse counting, respiratory movements, blood pressure measurement. The same is done after the termination of the loads.
- The load should be increased gradually, with the emergence and intensification of pain, exercise therapy stops
- All elements are carried out on inspiration, the initial position is taken on expiration
- Only those physical exercises that are recommended by the physiotherapist
- are performed. All exercises should be performed regularly.
In some categories of persons, the risk of developing osteochondrosis is particularly high. First of all, they are workers of the so-called.sedentary work - drivers, programmers, office employees, as well as schoolchildren, students. As you know, any pathology is easier to prevent than treat. Simple, but regular and effective gymnastics will sufficiently allow to prevent the degeneration of cartilage of intervertebral discs.
- Vis on the crossbar. Under the influence of its own weight, the spine is stretched axially, thereby widening the gaps between the vertebrae of the
- . For obvious reasons, this exercise can not be performed by all. An alternative to climbing on a crossbar is walking on all fours with a back and back bending, as animals do. The fact is that osteochondrosis is the "privilege" of man, in animals this pathology does not exist. To a large extent this is explained by the way the four limbs move.
- Deflections of the spine in the back, standing, resembling stretching after sleep. The effect is similar to the previous exercises.
- On your knees, put your hands on the floor, and bend your back in the spine like a penknife, and then straighten up
- . In the supine position, clasp your knees bent at the knees, then pull your legs to your stomach.
- . Sitting on a chair,seat, alternately lift bent at the knee and hip joints legs.
In the case of an already developed osteochondrosis with different localization, the exercises are performed according to a certain technique. With cervical osteochondrosis the following exercises are shown:
- In the prone position on the side slightly raise the head, and keep it in this position on the score to 5. This exercise is repeated 4-6 times.
- In the supine position, put your hands on the occipital region. Then raise your head while simultaneously resisting with the hands placed on the back of the head
- Lying on your back, put a hard pillow under your head. Then rhythmically press your head on the pillow 5-6 times.
- Sitting in a chair with the hands outstretched, turn the head to the extreme left and rightmost position. Each turn will repeat 5-10 times.
- In the same position, press the chin to the chest as much as possible. The quantity is the same - 5-10 times.
- Put your palm on the forehead. Trying to overcome the resistance of the palm, tilt your head forward. Then perform similar movements with the head tilted to the side when the palm rest in the temporal region.
Thoracic and lumbar
Anatomical areas of the back and lower back include large muscle massifs. Accordingly, physical education for osteochondrosis of the thoracic and lumbar regions should be carried out with greater loads than with osteochondrosis of the neck.
- Position sitting on a chair with a high back. Put your hands on the back of your head, and carry out the deflection of the spine so that it snuggles against the upper edge of the back of the chair. In this position, bend back and lean forward.
- Lie back on a flat, hard surface. Place a 10 cm diameter beak under your back. Bend your back so that it rises in the thoracic region above the level of the
- roller. Lie on your back with your arms stretched out along the trunk. Keeping your legs in a level position, try to lift the upper part of the trunk.
- Get on your knees before any support. Put on the support arms and head, then bend your back in the direction upwards, and then downward.
- Lie on your stomach with a little extended hands and feet. In such a situation, try to raise your legs one by one in the floor.
- Position on the knees with palm rest in the floor. In this position, lift unlike limbs, for example, the right arm and left leg. Then, in the same way, the left arm and the right leg.
The essence of this method is as follows. As is known, osteochondrosis of the spine is often accompanied by pathological tension of various muscle groups. During this process, the physiological balance of tension-relaxation is disturbed. Therapeutic exercise in osteochondrosis of the spine in this case assumes a uniform stretching of the pathologically strained muscle, after which the same uniform relaxation occurs reflexively.
Here are some of the most effective exercises in this regard.
- Lie flat on your back. On the side where pain is noted, the hand lies on the back so that the shoulder girdle is motionless. And place the palm of the other hand on the temple and the back of the head, wrapping around the most painful part of the neck. At the same time, put the elbow aside. Manipulating the elbow, you can strain and relax the neck muscles.
- Sitting with a straight back and with a slightly bent neck, raise your arms up. Then bend your arms in the elbows and put one on the other with your forearms. At the same time, grab your elbows with your hands. During an inspiration, raise your head up, and along with it, raise your elbows. Musculature of the shoulder girdle should participate in these movements. After that, take the starting position, with your hands down.
- In the supine position, place the pillow under your back so that the head loosens freely. Then the head should be deployed in the direction opposite to the pain. In this position, looking at the legs, try to lift the head and keep the muscles stretched for a few seconds, then take the starting position.
In conclusion, it should be noted that all elements of postisometric relaxation, as well as other exercises for osteochondrosis, should be performed on the recommendation and under the supervision of a physician-specialist in physiotherapy exercises. Otherwise, instead of positive results, one can come to deplorable consequences.
- For cervical department
- For thoracic and lumbar departments
- Postisometric relaxation
We also recommend to see how to exercise LFK in cervical osteochondrosis.