Complex exercises for osteochondrosis - curative gymnastics!

Therapeutic gymnastics is one of the most important components of the complex program of treatment of spine osteochondrosis. During the lesson, the problem areas are subjected to a load sufficient to qualitatively work them and return them to the form without causing harm at the same time.

You can begin to exercise only when you receive approval from the doctor. He will also develop a set of suitable exercises. Consider the most commonly used and most effective of them.

Important! You can start the classes only after overcoming the acute phase of the disease, i.e.getting rid of painful manifestations and signs of inflammation. In the presence of such, any loads will significantly worsen the state of health and the state as a whole.

Exercises for cervical osteochondrosis

1. Lie on your back. Best of all - on a flat floor. The palm of one hand is located on your stomach, the second - above, on the chest. Slowly and slowly inhale. Make sure that the abdomen rises first, then the thorax. Slowly exhale. Repeat up to 10 times. Achieve complete relaxation of the body. Do this exercise throughout the day, on average 3-4 times.
   

   Breathing Exercise

2. Lie on your stomach. Alternately raise the head and body. Put your hands in front of you with your hands. Lock the position for 1-1.5 minutes. Withstood the specified time, as smoothly and slowly return to the starting position. Control the correctness of posture. Repeat the exercise 3-4 times a day.
   

   Exercise lying on your stomach

3. Lie on your stomach and pull both hands along the torso. Smoothly turn your head to the left, do not rush. Try to press your ear against the ground( it's better that the floor is used as such).Repeat for the other side. In total, you need to do 5-6 repetitions on each side. The recommended number of approaches is 3-4 per day. If pain occurs, temporarily refrain from doing this exercise.
   

   Turn the head to the right and to the left.

4. Sit down. Slowly exhale and lean forward. At the same time, you need to try to touch the chest with your chin. When taking a breath, gently tilt your head back, do not rush. Do up to 15 repetitions per approach. The recommended number of approaches is 2-3 per day.
   

   Take the chin to the chest

5. Sit down. Put your hands on the forehead. Push your forehead into your hands with maximum force. Do this as you exhale. The recommended number of repetitions is up to 6. In total it is necessary to do 3-4 approaches throughout the day.
   

   We put arms on the head, straining the muscles of the neck

In the absence of severe disorders, severe stiffness and pain, try kneading your neck, gently rotating your head to the sides.

The above exercises are suitable for patients of any age. Many of them can be done in any situation, for example, on the way to work or even directly at the workplace. Watch your feelings. If severe pain or any kind of discomfort is felt during the exercise, discontinue the workout and consult a doctor.

Exercises for the thoracic department

Consider the best medical exercises for restoring the body after the chest form of osteochondrosis in the following table.

Table. Exercises for chest osteochondrosis

Recommended exercises	Description
On the chair	This exercise qualitatively studies the spinal column, contributing to the improvement of its mobility. During the session, carefully monitor your health - if pain occurs, stop taking up and see a doctor. Sit down. Use a stiff and straight chair for this. Join hands in the "lock" on the back of the head. Gently bend your back, pressing your back against the top of the back of the chair. Repeat the exercise 4 times. You can practice a modified version of this exercise. When it is performed, the lungs will additionally be included in the process. Sit on the edge of the chosen chair. Lean your upper back on the top of the back. Gently bend back, simultaneously taking a deep breath. Then lean forward in exhalation. Do this exercise 4-5 times.
With roller	Armed with a rolling pin or other similar device, wrap tightly with a strong towel to get a roller approximately 10 cm in diameter. Lie on your back, placing the previously formed cushion under the thoracic part of the spinal column. Put your hands under your head. Slightly bend and lift the top of the case. Carefully roll, at the same time, the molded roller along the spine - this will allow the spine to work evenly. Do 4 times. On the deflection, inhale deeply, while exhaling, exhale.
Exercise to improve the mobility of the ribs of the chest and promote the development of deep breathing.	Sit down or lie down and pick up a towel. Wrap it on the bottom of the chest. Free ends of a towel in hand. Take a deep breath. Then, already on exhalation, pull the towel. Slightly relax the tension, then inhale, and then exhale the towel again during exhalation. Carry out this cycle 10 times. This exercise helps to normalize the mobility of the ribs and improves the function of the respiratory system.

Video - Exercise with a towel

Useful exercises for the waist

This small complex will help improve the condition of the loin with osteochondrosis. It is best to practice in the morning, every day. A lot of time such charging does not take away, and very soon you will notice a significant increase in the flexibility and mobility of the spine and overall improvement of its condition.

1. Hang on the bar. Try to hold on for 1-1.5 minutes.
   

   We hang on the horizontal bar

2. Stand up, place your hands on your hips. Slowly and gently bend forward, backward and sideways. Do 10 repetitions for each direction.
   

   Exercise slopes

3. The starting position is the same. Make accurate, gentle movements of the pelvis back and forth, for 10 repetitions in each direction.
   

   Circular motions with a basin

4. Stand on your knees. Rest on the floor with your hands. Bend, like a folding knife. Get down. Repeat up to 20 times.
   

   Exercise standing on all fours.

5. Lie on your stomach. Bend your arms in the elbows and rest on the floor. Press up to 15 times or as many as you can.
   

   Exercise push-up

6. Lie on your back. Bend your knees and press them against the chest. Return to the starting position. Repeat up to 15 times.

   Exercises to strengthen the muscles for back pain

You have read the basic exercises. Remember: the specific course and the features of its use must necessarily be coordinated with the treating specialist.

Be Healthy!

Video - Complex of exercises for osteochondrosis of the spine