Osteochondrosis is a common disease. If earlier they were sick mainly people older than 35 years, now you can meet even adolescents with this disease. It is important to regularly perform therapeutic exercises for the back, which will mitigate the course of the disease.
Exercises for the back with osteochondrosis of the lumbar region
Osteochondrosis of the lumbar spine is the most common type of this disease. In this case, the exercises for the back patient will be as follows:
- lying on the back on the floor, hands along the body, bend the right leg and lift it up. Then straighten and release. The same for the left foot. Do one minute;
- lying on your back on the floor, hands along the body, bend your legs together, lift, straighten, then lower;
- lying on the floor on the back, hands along the body, perform kicking movements, as if you were pedaling the bike. First in one direction, then in the other direction. Do one minute;
- lying on the floor on your back, hands along the body, straighten your legs, tear off the floor and in the horizontal plane, follow the movements with your feet, imitating scissors;
- lying on the floor, hands along the body, lift the straight legs up and do the scissors exercise in the vertical plane;
- lying on your stomach, fix your feet under the closet, hands behind your head. On the inspiration, bend back, lock in this position for 10 accounts, exhale and descend. Repeat 10-15 times;
- lying on the floor on your back, press your legs and turn them in one direction, and head - in the other, and perform twisting;
- lying on the floor on the back, hands along the body, legs bent, lift up the pelvis on the inspiration, lower it in exhalation. Repeat 5-10 times;
- lying on the floor on the back, hands along the body, legs straight, tear legs off the floor by 45 degrees and without stopping, "write" them numbers in order of 0 to 9.
Such exercises for the back and spine of the house can be performed absolutely by any person, except those who have a neglected stage of osteochondrosis.
Healthy back: exercises for the cervical spine
Many of these exercises for the back and neck at work can be performed with the same success as at home:
- sitting or standing on an exhalation, tilt your head, bringing your chin to your chest, then slowly, with your breath, bend your head backwards. This should be repeated slowly and smoothly 10 times;
- standing or sitting, press the palm of your hand on your forehead for 10 seconds, without moving. Similarly, you can do on each side of the head;
- sitting or standing, clasp your fingers in the lock at the back of your head, while keeping your elbows together. Place your chin on your forearms. Bracing the back of the head with the edge of the palm, lift the forearms, put together, as high as possible. Quit for 10 seconds.
In addition to these, there are exercise exercises for the back and neck, which must be performed in a prone position:
- lying on the stomach, hands along the body, palms up. The chin is at the level of the trunk, the body is relaxed. Slowly, smoothly turn your head: to the left - to the source - to the right.
Repeat 10 times; - perform the exercise in a manner similar to the previous one, but put your palms under your chin.
Additional exercises for the back with osteochondrosis
If you feel fatigue in the back, exercises in the back pool are very helpful. In this case, it is not necessary to perform a complex to surprisingly other visitors: you can simply swim on your back, on your stomach, tumbling underwater in both directions, etc. Even this will be a great help to your spine and relieve you of unpleasant sensations.
If you do not have a very neglected stage of osteochondrosis, you can practice exercises with an expander for the back. Strengthened muscles will become an excellent frame, and the spine will carry a lesser load.