The word "physical education" in our time is becoming particularly relevant. And we all know that it is necessary to engage in it and we promise to begin without fail on this Monday, but few people succeed in keeping this promise. Stress, hard work, caring for your own children by the evening lead us completely not to the gym, but to a cozy sofa, to the TV.Or to the computer - who likes that. Gradually, the movement is getting heavier, the back begins to ache, and you clearly understand that there is nowhere to put more. Therapeutic exercise for the spine is now no longer needed as a preventive measure, but for eliminating problems with the health of the back.
The most offensive, that on the back pain you complain not only you, adults, but also your clever kids are children, computer geniuses. And if the physical culture in your way of life will continue to be absent, problems can not be avoided. Diseases of the spine with a sedentary lifestyle are almost guaranteed.
So, the decision is made. Now, what is preventive physical education and what is the difference between it and the physical culture?
To prevent pain
Physical education that will help you prevent spine diseases, this is the usual morning exercises. The best option - jogging. Wear sneakers, a tracksuit and go to the stadium. Running is a universal exercise. It will not only strengthen the muscles of the back, but also have a toning effect on the body as a whole, will charge you with energy and a good mood. Just do not try to take an example from those home-grown athletes who run along the road - you do not need to breathe in exhaust fumes.
Step aerobics can be practiced at any age
If you are not a jogger, you can replace it with step aerobics. Performing exercises on the step for 10 minutes, you will receive a load equal to a five-kilometer run! The advantage is also that step-aerobics can be practiced at home.
already hurts If the desire to play sports is caused by an already existing spine disease, you must firmly grasp several rules:
- Therapeutic physical education is not performed during the period of exacerbation of the disease;
- All physical exercises in diseases of the spine should be performed slowly, without causing pain or causing too much stress;
- Before you start systematic studies at home, take a training course at the clinic. In the LFK's office you will be told what exercises to perform in diseases of the spine, they will be taught to combine them with the right breathing;
- The pulse during the exercise should not be above 120 beats per minute.
If there is no time to visit the polyclinic, study the set of exercises yourself. This will help you a variety of videos on the Internet, as well as our article. We have picked up for you an uncomplicated complex of physiotherapy exercises, which you can easily master.
Exercises for the neck
Therapeutic exercises for the spine should always begin with exercises for the cervical department. The cervical department is assigned a very important load, because there are located large vessels that feed the brain.
IMPORTANT!If there are pathological changes in the cervical spine of your spine, it will not only be difficult for you to turn your head, but also to absorb information. The sick spine will make it difficult to supply the head with blood.
Exercises for curative gymnastics for the neck department of
. Exercise 1. Stand up straight, lower your arms. Start the turns of the head - first to the right, then to the left. Do not try to turn your head too much - the muscles of the neck can be stretched very easily. Therefore, after each turn of the head, slowly return to its original position.
Exercise 2. Tilt your head in such a way that your chin touches your chest. Go back to the starting position and tilt your head back. Do not despair if the stubborn chin on the chest does not go down, the stiffness of the muscles in the cervical section will be a week or two after the beginning of the session.
Exercise 3. Head inclines to the side. Tilt your head first to the right, after to the left shoulder. Do this very carefully, especially if you have cervical osteochondrosis. With this exercise, always finish the workout for the neck.
We are training the thoracic department
Therapeutic exercises for the thoracic spine are performed in a standing or lying position. With such diseases as scoliosis, abnormal kyphosis, do not perform exercises that involve sudden torso turns to the sides.
Exercise Exercise 2
Exercise 1. Standing straight, with your hands free, perform fast shoulder lifts. Try not to bend forward and do not hump.
Exercise 2. Lie on your back, put your hands behind your head. Stretch out your hands. Repeat the exercise, lying on your stomach.
Exercises for the waist
Gymnastics for cervical osteochondrosis
Therapeutic gymnastics for diseases of the spine in the lumbar region is also carried out with caution. Remember that with protrusion or disc herniation, sharp slanting of the body forward and back is absolutely counter-indicative.
Exercise 1. Lie on your back, hands down along the body. Raise your feet 10 to 15 cm from the floor, pulling your socks on yourself. If the exercise causes strong tension in the lumbar spine, perform it alternately - then right, then left foot.
Exercise 2. Lie on your back, grasp your knees with your hands and press them against your stomach. Stay for a while in this position.
We finish the complex
The therapeutic gymnastics for the spine should end with rest, during which the breathing normalizes. Lie on the floor until your pulse returns to normal( 60-90 beats per minute), try to breathe deeply and evenly. Get up from the floor, too, should be gradually - first sit down, after, preferably with a support, stand on your feet.
Do not be surprised if the exercises given by us seem too simple. This is how therapeutic exercises are performed in diseases of the spine. When you feel better, and it is confirmed on an X-ray, you can go to more intensive pursuits.