6 essential exercises with osteochondrosis

Exercise therapy in osteoarthritis of the lumbar spine

Exercises 1-3 are suitable for most people with chronic diseases of the lumbar and sacral spine. Objective: to train the muscles of the body, strengthening the spine and the development of its functionality.

Exercise 4-6 can be used in chronic diseases of the lumbar and sacral regions of the spine, as well as acute forms of disease of the lumbar spine. Objective: development of flexibility of the spine and muscle workout.

1. Starting position: lying on back, hands at your sides, legs slightly bent. To stretch the abdominal muscles, not holding the breath and not natives, so that they become hard to control to put your hand on the abdomen (Fig. 123). Repeat the exercise 10 to 15 times. When performing this exercise, lumbar spine arched slightly upwards. In addition, the tension of the abdominal muscles can “find” them, which is important for further studies. The lightweight version. If you are experiencing pain, exercise can be modified to put feet on the floor to the right or left. After this exercise is mastered, you can move on to the next one.


2. Starting position: lying on back, hands at your sides, legs extended. Lift your upper body, keeping your feet all the time on the floor. Keep this position for 10 seconds, then slowly return to starting position. Rest 5-10 C. Repeat 10-15 times. The exercise easier to perform with his or her hands forward (Fig. 124), you could put his hands on the back of the head. Purpose: this exercise develops the muscles of the abdomen. The number of repetitions is determined by the human condition: the implementation should not cause pain in the muscles of the abdomen or the back.


3. Starting position: lying on your back, legs slightly bent. Right hand stretched forward, putting the brush on the left knee. Bend the left leg, while resting on the knee with the right hand and not letting it get closer to the head. To do the exercise effort for 10 seconds to Rest for 10-15 sec. to Repeat 5-10 times. Then to change the position in the initial position so that the left hand rested on his right knee. Repeat 5-10 times. In the pauses between exercises should be lying on your back to relax the muscles of the arms, torso and legs. This condition is easier to achieve if you strain the muscles. Purpose: trains oblique muscles of the torso and back. Pain in the muscles, which appeared after the first lesson, disappear in a few days.


4. Starting position: lying on back, hands on the floor, legs slightly bent. Put both feet on the floor to the right of the torso, simultaneously turning the head and upper body to the left. When the spine is strongly bent in the area of the lumbar spine. In this position it is also recommended to do a series of small "swinging" turns, provided that it does not cause pain. Stay in this position for approximately 5. Then put feet to the left of the torso, simultaneously turning the head and upper body to the right. Stay in this position for 5 s, at the same time making small, “swinging” turns. Repeat all exercises 10 times. Breathing: inhale - when you change the pose, exhale when turning. If you perform the exercise in the above form hard, you can make it: put legs without lifting the shoulder blades off the floor and without turning his head and upper body in the opposite direction (Fig. 126). For training the flexibility of the spine that is enough.


5. Starting position: kneeling in front of a pillar, put it on her head and hands. Arching his back as possible upwards. Stay in this position for a few seconds, then bend back the maximum down. Repeat 5-10 times, preventing back pain.


6. Starting position: as in exercise 21 or standing on all fours. Arching his back first right, then left. To bend as much as possible, but avoiding pain. Repeat 5-10 times. Exercise should be performed slowly, so it was easier to control your movement and sensation. Such control is useful in everyday life, for example, when walking.

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