Complex of exercises for osteochondrosis
Do not let things take their course and do not think that everythingIn itself will pass, be sure to consult a doctor, only a specialist will be able to determine how much osteochondrosis is started in each specific case and to choose the optimal treatment that includes special gymnastics and massage. The problem of osteochondrosis is not new and has long been studied, one of the results of such studies is a specially designed complex of exercises, which is recommended for anyone who has encountered this ailment. Exercise should be approached with caution, do not overpower the unbearable pain of torturing yourself. Begin to perform them carefully and gradually, for more convenience, you can put a soft cushion or pillow under your knees.
If you are concerned about pain in the spine, it is recommended that you do the following exercises 2 to 3 times per day for 15 minutes.
- Lie on your back, stretching your arms along the body,At the expense of "one" - raise your hands so that they are at an angle of 90 ° to the trunk, at the same time pull the socks on yourself. At the expense of "two" - relax and lower your hands. Exercise is recommended 1 or 2 times.
- Lying on your back, raise your hands up (at an angle90 ° to the trunk), into the score "one" grasp the right hand with the left hand in the area of the wrist and as if pulling it higher simultaneously tilt the trunk to the right side. At the expense of "two" you return to the original position, at the expense of "three" - repeat the exercise, but leaning already in the opposite (left) side. Exercise is also recommended to perform 1 or 2 times.
- The following exercise is also performed lying onBack, but with arms extended along the head. The exercise consists in alternately bending the legs in the knees, it should be done by sliding on the surface of the bed or mat. Exercise is repeated for each leg, from 6 to 8 times.
- Lying on your back, do the following: At the expense of "one" - we pull the right knee to the abdomen, clasping it with our hands and trying to reach forehead to it, at the expense of "two" we return to the initial position. At the expense of "three" we do the same exercise, but with the left knee, finishing it by taking the starting position on the score "four". At the expense of "five" we repeat the same exercise, but simultaneously with both knees, and at the expense of "six" we return to the original position. This exercise is recommended to be performed 1 or 2 times.
After this complex will bring relief in the form of retreating pain, it must be continued, adding a number of exercises.
- Lying on your back, bending your knees, hands atThis stretches along the head. At the expense of "one", grabbing the right hand left in the area of the wrist, pulling to the left side, while lowering the knees in the opposite. At the expense of "two" we return to the starting position, at the expense of "three" we repeat all the same, but in the opposite direction, then we return to the starting position on the account "four". Exercise should be repeated 6 to 8 times.
- Lay down on your back, arms above, at an angle of 90 ° toTorso. At the expense of "one" - bend your legs, clasping your knees with your hands, at the expense of "two" - we lower them, returning to the original position. Exercise done at least 6 times.
- Lying on his back, stretching his arms up, alongHead and put our feet in different directions. At the expense of "one" - we strain the muscles of the legs with maximum effort for 5 seconds, at the expense of "two" - slowly relax. Exercise done from 5 to 7 times.
- Laying on his back, stretching his arms along the body. At the expense of "one" - raise the pelvis, bending his knees, resting his feet and squeezing the buttocks for about 5 seconds, at the expense of "two" - relax and return to the starting position. Exercise do from 8 to 10 times.
- We lay down on the stomach, put our hands under the chin. At the expense of "one" - we lift the left leg, without bending it, at the expense of "two" - the right leg, also we try to keep it straight. At the expense of "three" we connect the legs and hold them in this position for 5 seconds. Exercise do from 6 to 8 times.
Most importantly, if you are really interested in achieving results, do these exercises with osteochondrosis regularly.