Hypodinamy or a sedentary lifestyle is inherent in most modern people. That is why the special relevance is gained by therapeutic gymnastics for the spine, which now would have to be performed by every second, if not everyone at all. At first it's difficult, laziness, there is no time - and then you will get involved, notice an improvement in well-being and cut out the minutes for such activities with pleasure. Today you can find Tibetan, Japanese, Chinese, manual exercises for the spine, but we will consider a classic version approved by experts from Russia, recommended by leading doctors and chiropractors. Doing an untested technique can be dangerous, because the spine is sensitive to external influences.
Wellness for the spine: cervical department
These exercises are especially relevant for those who suffer from neck pain, from headaches, as well as for everyone whose diagnosis is cervical osteochondrosis.
- Starting position: sitting on a chair or standing, hands along the trunk. Turn the head to the extreme left position, then to the right. Repeat 5-10 times.
- Starting position: sitting or standing, hands along the trunk. Lower your head down, trying to press your chin to your chest. Repeat 5-10 times.
- Starting position: sitting or standing, hands along the trunk. Move your head back, while slowly pulling your chin. Repeat 5-10 times.
- Starting position: sitting, put the palm on the forehead. Bowing his head forward, press the palm on his forehead for about 10 seconds, then take a break. Repeat 10 times.
- Starting position: sitting, put the palm on the temple. Tilting his head to the side, press on it with the palm of his hand for 10 seconds. Relax. Repeat 10 times.
- Starting position: sitting or lying on the floor. Massage the area of the muscles on the back of the head. Press hard enough for 3-4 minutes.
In case you are experiencing pain, you should definitely use the massage technique, and then go to the exercises. This will help to solve the problem as quickly as possible.
Therapeutic exercises for the spine: thoracic department
If you suffer from neck pain, you should also perform this complex, as these two are linked together. If the pain is in your thoracic area, then you are advised to additionally apply and exercises for the cervical department.
- Starting position: sitting on a chair, put your hands on the back of your head. Back down, pressing the spine to the top of the back of the chair. Bend back, and then lean forward. Repeat 3-4 times.
- Starting position: sitting or standing, hands along the trunk. Raise the shoulders, stand for 10 seconds. Relax, breathe. Repeat 5-10 times.
- Starting position: lie on your back, under the thoracic area, put a hard roller with a diameter of 10 cm. Bend, lift the upper trunk. Move the roller up or down and repeat. For each zone you need 4-5 lifts.
As a rule, this department of the spine is less painful, so a few exercises are enough. Excellent self-massage or massage helps with the help of another person or a massage.
Therapeutic exercises for the spine
When doing the exercises, make sure that there are no strong pain. Either do the exercise more smoothly, or try another.
- Starting position: lying on the back, hands along the body, legs slightly bent. Strain the abdominal muscles 5-10 times.
- Starting position: lying on the back, hands along the body, legs stretched. Raise the humeral girdle, stand for 10 seconds. After rest, repeat. Run 10 times.
- Starting position: lying on the back, legs bent. The right hand is on the left knee, the left one is on the right knee. Raise your leg, but with your hand, resist. Repeat 5-10 times for each side.
The main thing is regularity! Daily works will give you the long-awaited result.