Video exercises for osteochondrosis: cervical, thoracic and lumbar
There are several types of osteochondrosis: thoracic, cervical and lumbar.
The most effective method of getting rid of the disease is exercise therapy or exercise therapy.
Exercises for osteochondrosis very effectively help to get rid of pain, discomfort, problems in the back. Thus, you can develop the right muscular framework.
To maintain the natural position of the spine with normal bends, perform the exercises every day.
Exercise 1
Stand flat on your legs straight, your stomach is pulled up, your waist is even, your arms are facing upwards. With a wide range, hold your arms up, then stretch. Take your hands back, try to connect the shoulder blades, try to place your hands as far as possible from the body. Hold the press, hands are located further from the body.
Exercise 2
Next, hug yourself, this way: forward your elbows forward to stretch the area between the blades. And now, place your hands behind, well reaching for the tip. With these movements, you will alternately stretch the opposite muscles. Stretch the abdomen, do not lift the shoulders during exercise.
Exercise 3
Position the hands below, tighten the stomach, the neck is even. Alternately, keeping an even position, stretch the chin first to the left shoulder, and then to the right. This exercise perfectly helps to get rid of cervical osteochondrosis.
Now, keeping the same level position, tilt your head back, making a circle on the shoulders. Reach from the right to the left shoulder alternately. Do it carefully.
Exercise 4
Move your bent arms forward, then bend them at the elbows. With moderate intensity, press your chin on your elbows for a few seconds. Then move your arms, bent at the elbows back, as if you're going to pump the top press. Press forcefully on the palm of your hands back with the occipital part of the head. Repeat the exercise several times.
Exercise 5
Place one arm bent at the elbow on the thigh and the other bent at the elbow, on the temporal part of the head. Simultaneously press the palms of the right hand on the thigh, and the palm of the left hand on the side of the head. Then change your hands. Thus, the lower back and neck are perfectly straightened. Repeat several times.
Exercise 6
The arms are bent at the elbows, put them with the palms behind the head. Then move your elbows forward, leaving your hands behind your head, stretch your back well. Repeat three times, then make a circle with your hands from top to bottom.
Exercise 7
Lower your chin down to your chest. After that, turn the head first to the right, then to the left. Exercise can be performed both in a sitting position and standing.
Exercise 8
From breast osteochondrosis, the following exercise is effective. It is necessary to sit on a chair with a low back. It is necessary that the shoulder blades do not rest on it. Then turn back very slowly, trying to look at the wall behind. Repeat several times.
Exercise 9
Sitting on a chair, place your hands between your knees. When breathing in, make the body tilted to the right, then to the left. With an exhalation, straighten your back.
Exercise 10
The initial position on the abdomen, rest your hands on the floor. Further on the maximum amplitude, bend back, try to tear off the trunk from the floor.
Read also, treatment of osteochondrosis at home.
Many doctors say that back pain is a patient fee for uprightness. Indeed, the waist is a shock absorber, and carries a considerable burden. Proper prevention is exercises, an active way of life, as well as a good rest. A special complex of physical exercises perfectly removes the load of muscles and joints.
It is important for your well-being - to lift the weights correctly. Experts do not recommend bending, it is worth squatting, then lift the weights, rising with them. In the end, you load the muscles of your legs, not your back.
Exercises for lumbar osteochondrosis:
See also:
Try to do sports more often, move. Special therapeutic gymnastics will remove symptoms and remove gradually the manifestations of osteochondrosis. Strive to strengthen your back, train her muscles.
When working on a computer, make sure that the back is fully supported by a chair. If you sit, watch the spine to be even. Change the pose during sitting, make sure that there is no stagnation. The mattress should be hard, not soft. It is better to choose an orthopedic model.
Do you want to release tension from the back? Then take the kitchen roll, used in the home for rolling the dough. After that, put it on the floor, lie with your back on top of it. Gently, gently stretching the spine, ride on the rolling pin a few minutes. Performing this procedure every evening, you will significantly improve the condition of your spine!
The most effective method of getting rid of the disease is exercise therapy or exercise therapy.
Exercises for osteochondrosis very effectively help to get rid of pain, discomfort, problems in the back. Thus, you can develop the right muscular framework.
To maintain the natural position of the spine with normal bends, perform the exercises every day.
Exercises for osteochondrosis of the cervical department of
Exercise 1
Stand flat on your legs straight, your stomach is pulled up, your waist is even, your arms are facing upwards. With a wide range, hold your arms up, then stretch. Take your hands back, try to connect the shoulder blades, try to place your hands as far as possible from the body. Hold the press, hands are located further from the body.
Exercise 2
Next, hug yourself, this way: forward your elbows forward to stretch the area between the blades. And now, place your hands behind, well reaching for the tip. With these movements, you will alternately stretch the opposite muscles. Stretch the abdomen, do not lift the shoulders during exercise.
Exercise 3
Position the hands below, tighten the stomach, the neck is even. Alternately, keeping an even position, stretch the chin first to the left shoulder, and then to the right. This exercise perfectly helps to get rid of cervical osteochondrosis.
Now, keeping the same level position, tilt your head back, making a circle on the shoulders. Reach from the right to the left shoulder alternately. Do it carefully.
Exercise 4
Move your bent arms forward, then bend them at the elbows. With moderate intensity, press your chin on your elbows for a few seconds. Then move your arms, bent at the elbows back, as if you're going to pump the top press. Press forcefully on the palm of your hands back with the occipital part of the head. Repeat the exercise several times.
Exercise 5
Place one arm bent at the elbow on the thigh and the other bent at the elbow, on the temporal part of the head. Simultaneously press the palms of the right hand on the thigh, and the palm of the left hand on the side of the head. Then change your hands. Thus, the lower back and neck are perfectly straightened. Repeat several times.
Exercise 6
The arms are bent at the elbows, put them with the palms behind the head. Then move your elbows forward, leaving your hands behind your head, stretch your back well. Repeat three times, then make a circle with your hands from top to bottom.
Exercise 7
Lower your chin down to your chest. After that, turn the head first to the right, then to the left. Exercise can be performed both in a sitting position and standing.
Exercise 8
From breast osteochondrosis, the following exercise is effective. It is necessary to sit on a chair with a low back. It is necessary that the shoulder blades do not rest on it. Then turn back very slowly, trying to look at the wall behind. Repeat several times.
Exercise 9
Sitting on a chair, place your hands between your knees. When breathing in, make the body tilted to the right, then to the left. With an exhalation, straighten your back.
Exercise 10
The initial position on the abdomen, rest your hands on the floor. Further on the maximum amplitude, bend back, try to tear off the trunk from the floor.
Read also, treatment of osteochondrosis at home.
Exercises for lumbar spine osteochondrosis
Many doctors say that back pain is a patient fee for uprightness. Indeed, the waist is a shock absorber, and carries a considerable burden. Proper prevention is exercises, an active way of life, as well as a good rest. A special complex of physical exercises perfectly removes the load of muscles and joints.
It is important for your well-being - to lift the weights correctly. Experts do not recommend bending, it is worth squatting, then lift the weights, rising with them. In the end, you load the muscles of your legs, not your back.
Exercises for lumbar osteochondrosis:
- 1) Stand on all fours. Further bend at first as a camel, that is, the back is rounded, then as a cat, that is, the back is bent.
- 2) Lie on the floor. Legs bend in the knees and push them to the buttocks. Knees are directed to the ceiling. Alternately lower and raise the pelvis in an upright position, stretching the lower back.
- 3) Lie on the floor, pull both legs to the chest. Stretch the lower back well.
- 4) Lying on the floor, stretch the pear-shaped muscles of the leg. To do this, the upper part of the body is stationary. Put your foot on your leg, reach your knees up to your head.
- 5) Alternately, twist the torso in both directions sideways to the right and to the left in the same lying position.
- 6) Position on the floor, on the back. Pull your arms above your head and legs in the opposite direction. Well stretch.
- 7) One leg lying on your back, pull to yourself, and the second is pulled down. Repeat also for the other side.
- 8) In the starting position on the back, put your hands on the side of the body. Back bend, maximally while stretching your spine. Repeat at least 7-8 times.
See also:
- lumbar osteochondrosis
- cervical osteochondrosis
- thoracic osteochondrosis
Useful tips for the disease
Try to do sports more often, move. Special therapeutic gymnastics will remove symptoms and remove gradually the manifestations of osteochondrosis. Strive to strengthen your back, train her muscles.
When working on a computer, make sure that the back is fully supported by a chair. If you sit, watch the spine to be even. Change the pose during sitting, make sure that there is no stagnation. The mattress should be hard, not soft. It is better to choose an orthopedic model.
Do you want to release tension from the back? Then take the kitchen roll, used in the home for rolling the dough. After that, put it on the floor, lie with your back on top of it. Gently, gently stretching the spine, ride on the rolling pin a few minutes. Performing this procedure every evening, you will significantly improve the condition of your spine!