Therapeutic gymnastics for the spine is considered the most effective method of rehabilitation in rheumatology, traumatology and neuralgia. It allows you to restore the normal state of the musculoskeletal system and prevent the development of certain problems with the spine. That is why therapeutic gymnastic exercises should be done by everyone, without exception, even to get rid of pain in the back, lower back and neck, even to prevent it.
Indications and contraindications
First of all, let's figure out who should do spinal exercises and who should avoid these exercises.
So, this set of exercises is shown to those who suffer from paralysis, paresis, spinal curvature, are on post-traumatic rehabilitation, suffer from orthopedic and neurological diseases, restore the body after surgery, as well as to everyone who is engaged in sedentary work and moves little, which further threatens the development of problems with the musculoskeletal system.
Avoid similar gymnastic exercisesshould be for those who have intoxication of the body, bleeding or fever, who suffer from infectious, oncological and mental diseases, thrombosis, problems with the blood supply to the brain and exacerbation of a chronic disease. And it is better to consult a doctor before starting therapeutic sports and get his approval for this.
Training rules for improving the spine
It doesn't matter if you do gymnastics with a hernia of the spine, cervical or lumbar osteochondrosis, back pain or any other problems with the musculoskeletal system. When doing the exercises, you need to follow some rules.
- It is best to do gymnastics indoors with excellent ventilation, it is good to do exercises right outside.
- Clothes should be loose and not constraining movement.
- You need to move smoothly, and the number of exercises should be increased gradually.
- If the slightest pain occurs, the exercise should be stopped immediately.
- Before you start exercising, you need to measure the pulse, and if it goes off scale during work, the load will need to be reduced.
- Exercise should be done regularly, not occasionally, which will make the exercises effective.
Osteochondrosis of the cervical spine
There are exercises for each part of the spine. Therefore, before starting work, you need to decide on a set of exercises. So, gymnastics for the cervicalof the spine is needed if you have symptoms of osteochondrosis of this part of the musculoskeletal system.
- Scapulohumeral periarthritis syndrome is characterized by pain in the arm and back to such an extent that it is impossible to move this arm.
- Sciatica is characterized by intense pain in the neck that gets worse when you turn your head.
- Syndrome of the vertebral artery is manifested by frequent headaches, blurred vision, nausea, the appearance of "flies" before the eyes, as well as burning and pain in the back of the head or on top of the neck.
Exercises for the treatment of cervical osteochondrosis
If you find the above symptoms in yourself, you should immediately start doing gymnastics with cervical osteochondrosis of the spine, which will prevent the disease from developing and reduce its manifestation.
- Sit on a chair, keep your back straight, put your right hand on your right knee and press it on it, counting to four. Then we do the same with the left hand. You need to repeat the exercise 4-6 times.
- Sit up straight and pull both shoulders to the ears 4-6 times.
- Sitting, we make circular movements with the left, then the right shoulder, then both together. Repeat 4-6 times.
- Lie down on your back on a flat surface, put your hands along the body, legs together, then gently raise your head and hold it in this position for 3-7 seconds. We repeat the exercise a couple of times.
- Lying on your back with outstretched arms and legs folded together, press your head intofloor and count to four. Repeat exercise 4-6 times.
- The starting position is the same as in the previous two exercises. Here we are trying to lie down to bring our shoulder blades together, press them to the floor and count to four. Repeat 4-6 times.
- Lie down on your stomach, put your palms under your forehead, and then begin to take out your buttocks alternately with the heels of your left and right legs. Repeat 4-6 times.
Symptoms of thoracic osteochondrosis
Gymnastics will be completely different for osteochondrosis of the spine, which is located right in the middle of the back and gives off pain in the chest and between the shoulder blades, which is especially aggravated at night when you lie still for a long time, in winter when the body is hypothermic, with great physical exertion and slopes from side to side. In this case, it is believed that a person has thoracic osteochondrosis, which, in addition to the above signs, is also characterized by increased pain during deep breathing, pain between the ribs while walking, and a feeling of pressure on the chest and back.
Thoracic osteochondrosis occurs in those who constantly work at a computer, often drive a car, have weak back muscles, have a spinal injury and suffer from scoliosis or any other problems with posture. Therefore, even in the absence of this type of problems with the spine, but having a predisposition to it, you should do preventive gymnastics.
Gymnastics for the thoracic spine
Exercise for the thoracic spine is also the mostare simple, must be performed in slow motion and require repetition of 3 times.
- You should lie straight and stretch your arms above your head, after which you will need to pull your right arm and left leg, stretching your spine, and fix in a similar position for a couple of seconds. We do the same with the left hand and right foot.
- Lie down straight, put your hands behind your head, and then raise your straight legs without bending them at the knees, trying to touch the floor behind your head with your toes. After lying like this for 2 seconds, slowly return the legs to their original position.
- Get on all fours and keep your back straight. Then first raise your head and bend in the spine, and then lower your head to your chest and arch your spine.
Lumbar Spine Workout
Especially often, people with problems of the musculoskeletal system have lower back pain, which can be eliminated only by strengthening the muscular corset and actively influencing the muscular system. It is for these purposes that there is gymnastics for the lumbar spine.
- It is required to lie on your back and start rotating the foot of the left foot in a circle 4-6 times, after which do the same with the foot of the right foot. Repeat 2 times.
- Lay on your back, throw your hands behind your head, join them into a "lock", and then at the same time raise your head and begin to pull the toes of your toes towards you. Repeat exercise 8 times.
- Lie down on your left side and pull your knees up to your chest, repeatexercise 6-8 times. After that, we turn over to the right side and do the same.
- Get on all fours and alternately pull the left knee to the right hand, and then the right knee to the left hand. Repeat exercise 6-8 times.
- We sit on crossed legs, rest our hands on the floor, and then transfer the weight of our body first to the right buttock, and then to the left, and vice versa, trying not to tear our hands off the floor. Repeat all 6-8 times.
Exercises for lumbar hernia
If you have a damaged disc of the spine, due to which the pain in the lower back becomes acute, backaches occur, pain from the lower back begins to radiate to the buttock and leg, there is a feeling of numbness and tingling in the legs, then in this case you will be helped gymnastics for lumbar hernia of the spine, which will not allow the disease to go into an incurable stage.
- Lie on your back, put your hands parallel to the body, and put your legs in a half-bent state. The exercise is that you should strain the abdominal muscles for a few seconds, trying not to hold your breath. You need to repeat the exercise 10-12 times.
- Lie on your back, put your hands along the body, put your feet flat on the floor. After that, gently raise the torso without moving the legs, and freeze in this way for 10 seconds. Repeat 10 times with a break between each lifting of the torso in 10 seconds.
- Lie down on your back, laying your hands parallel to the body, and then, with a slow breath, pull straight arms behind your head and pull the toes of straight legs towards you. As you exhale, lower your arms, relax your legs. All this time, the lower back should be firmly pressed to the floor. The exercise is repeated 5 times.
Training for a herniated spine
If you have a vertebral hernia, due to which the fibrous ring ruptures and the spinal cord is compressed, resulting in back pain, then you should start doing gymnastics with a herniated spine, which will stretch the spine and restore normal the work of the musculoskeletal system.
- You should get on all fours with your arms straight out, and then go around the whole room in this way without bending your arms.
- You should get on all fours, and then you will need to simultaneously raise the outstretched right arm and left leg, wait 2 seconds, then lower them and repeat the same with the right leg and left arm. Everything is repeated 5 times.
- You should lie on your back with your arms parallel to your body and bending your knees, and then you will need to raise your pelvis, leaning on your shoulder blades, feet and shoulders, and lock in this position for a few seconds. You need to repeat the exercise 5-7 times.
- Lie down on your stomach, clasp your hands under the chin, and then raise your head, arms and chest, without lifting your stomach, buttocks and legs from the floor, and fix this for a few seconds.
Complex "Crocodile"
Scientists have found that the crocodile has the most developed spine among all animals, so people with various problems of the musculoskeletal system are shown therapeutic exercises for osteochondrosisspine with a set of exercises "Crocodile", which allows you to completely get rid of the disease. True, exercises based on the movements of this animal should be performed only during the period of remission of the disease or after recovery. You need to repeat the exercises 6-8 times.
- Lie on your back, put your feet shoulder-width apart, and then turn your buttocks alternately to the left and right, without lifting your chest and legs from the floor.
- Repeat the previous exercise, only the ankles should be crossed.
- Perform the same exercise, but the heel of one foot should be on the toe of the other.
- Do all the same turns of the pelvis left and right, but the legs should be bent at the knees.
- Turn the buttocks in the same way, keeping the legs bent and pressed to your chest.
Exercises for exacerbation of osteochondrosis
Most often, gymnastics for the spine involves performing exercises when the disease is in remission and does not bother the patient. However, if your osteochondrosis is in a state of exacerbation of the disease, you should not sit and do nothing, because for such situations there are some lightweight exercises.
- Lie down on your back on a warm soft rug, put a roller under your feet, straighten your arms and legs, and then begin to simultaneously clench and unclench your fists and feet. Repeat workout 20 times.
- We start work in the same way, and during the exercise you just need to raise and lower the left andright hand, giving the impression of swimming on the back. Repeat 10 times.
- Lie on your back, clasp your hands in a lock on your head, put your feet on the roller, bending them at the knees, and then alternately straighten one leg, then the other. Repeat 10 times.
- Lie on your back, clasp your hands in a lock on your head, put your feet on the floor, bending them at the knees, and then begin to alternately press them with your knees to your chest. Repeat 10 times.
Exercises for the prevention of diseases of the spine
But even if you do not have any problems with the musculoskeletal system, do not neglect the gymnastics for the spine, because it is easier to prevent a disease than to treat it. So try to carve out a few minutes a day to exercise, for which in the future your back will thank you. Repeat each exercise ten times.
- Stand straight, feet shoulder-width apart, arms lowered along the torso, and then lower the chin to the chest and begin to slowly bend over, knees slightly bent, trying to reach the floor with your hands.
- Stand straight, feet shoulder-width apart, arms outstretched. Then we begin to slowly pull the whole body, first to the left, and then to the right.
- Stand straight with arms outstretched and feet hip-width apart. Then slowly raise the right leg and try to touch the right hand with it, after that we repeat the same with the left hand. It is impossible to bend the leg at the knee.
- Starting position, as in the previousexercises, and then we begin to do the "airplane" - we tilt the body down and alternately touch the toes of the right foot with the left hand and the toes of the left foot with the right hand.
