It is best to get rid of lumbar disease osteochondrosis with the help of specially designed therapeutic exercises.
Its regular implementation in accordance with all the rules will help not only say goodbye to osteochondrosis.
Thanks to these exercises, you will tone the whole body, prevent the further occurrence of the disease, increase your mood and get excellent relaxation.
We proceed to consider the complex.
Gymnastics for osteochondrosis: we perform exercises for the lower back correctly
To perform gymnastics correctly and absolutely safely, you need to follow the recommendations developed by doctors. There are several rules for doing exercises:
1. Medical consultation. Compliance with this rule is mandatory! The doctor should not only give consent or disagreement to the implementation of therapeutic exercises. It should make up for you an individual mode of execution and the complex of exercises itself.
2. Regularity. The result of them depends on the regularity of classes. Perform gymnastics constantly, and you can achieve an excellent effect, fixing it for a long time;
3. Clothing. For recreational gymnastics, choose clothes made from natural fabrics. Your body should breathe freely. Watch out for the draft. It should not be. You can stretch your lower back and make yourself even more problems. Ventilate the room just before the complex;
4. Sensations. You must also carefully monitor your body signals. At the slightest sensation of pain in the area being worked out, consult a doctor immediately. This means that the selected course of sports treatment is not suitable for you. It needs to be changed;
5. Smooth movements. Forget the harshness! Absolutely all movements when performing therapeutic exercises should be as smooth as possible. Sharpness will not work for the future. You will only aggravate the situation;
6. Breath. This moment in training should be monitored very carefully. It should be free and regular. If you are holding up in certain poses, watch out for breathing. He doesn’t need to be detained! Breathe smoothly;
7. Individual complex. You are obliged not to deviate from the course offered by your doctor. Follow all his recommendations.
We treat low back osteochondrosis: a complex of healing gymnastic exercises
The whole complex of recreational exercises of gymnastics for the lower back is represented by a mandatory warm-up and five effective exercises. Let's consider it in more detail.
The first stage of classes: the rules of a quality warm-up of the lower back
Warm up is six simple exercises. Having warmed up the lower back well, you can not worry about the safety of this department when doing gymnastics.
1. Feet and knees. Take an even lying position. Legs and arms need to be extended. Work your feet and knees. Feet: raise and lower. Knees: bend and unbend;
2. Hands. You must be in a supine position. Hands should be raised to the plant by the head and lowered;
3. Sacrum and legs. Lie on your back. Start to bend your knees, feeling feet slip on the floor. Pull them up. Start lifting the sacrum. Slowly return to the beginning of the exercise;
4. Shoulders and head. Keep lying on your back. Bend your knees. You need to tear off the floor and hold for some time (about 5 seconds) the shoulders and head. Slow down;
5. The spine. Take a sitting position (on your knees). Bend the case forward and make your palm rest on the floor. Imitating the bends of a cat, begin to arch your back up and down;
6. The legs. You need to sit on your stomach. Hands - how comfortable. One leg rises, the other is a support. Lift your leg slightly, about 6 centimeters from the floor. It must be held in the air for 5 seconds and lowered. Change legs.
Note! Neglecting to perform the above exercises to warm up the body is prohibited. Without high-quality heating, the risk of spinal injury increases.
The second stage of classes: 5 therapeutic gymnastic exercises for the lumbar
Important! Start performing therapeutic exercises exclusively after the workout presented above.
The healing exercises of gymnastics for the treatment of lumbar osteochondrosis should be performed for 20 minutes in total.
Only two approaches:
I. In the morning, before breakfast;
II. In the evening, an hour and a half before rest.
It is important to know! Treat the gymnastics complex below conditionally. All of these exercises are effective, but your doctor should select them for you strictly individually. Before doing gymnastics, ask for his approval. The same applies to the indicated number of times. We do everything taking into account individual factors.
We begin to improve the body:
1. Tilts back and forth. We perform standing. The position must be firm and stable. Place your feet on the shoulders, and place your hands on the belt. Watch for maximum straightness of the back! Perform deep tilts forward backward slowly, do not rush. Total amount - 15 times;
2. Tilts left and right. Do not change your position. Standing confidently, lean deeply to the right side, then to the left side. Do not bend your back! Repeat 15 times;
3. Press the back. Lie on the floor. Relax and straighten your body. Tighten the press and bend in the lower back to the floor (you must touch it with the surface of the floor). Stay in this tense position for a certain time (5 to 10 seconds, if possible). Relax. 15 times - the maximum number;
4. Touching your knees with your elbows. Keep lying on the floor. Tear off your feet from the surface of the floor by lifting your legs up. Bend your arms at your elbows. Start alternately touching the elbows of the knees - left elbow and right knee, right elbow and left knee. Repeat 15 times;
5. Stretching the spine. You have to imitate sipping. Stay on your back. Stretch your legs as far down as possible and your arms as far as possible. Slowly start stretching. You should feel your spine stretching.
Note! The period of performing gymnastic exercises with osteochondrosis of the lower back is delayed from 3 months to a constant regimen. The doctor determines the time, again, taking into account the individual needs of the body. This gymnastics is also useful for preventing lower back disease.
Sports with osteochondrosis: why do gymnastic exercises
Therapeutic exercises are specifically aimed at improving the lumbar region of the body. Her goals are as follows:
• Inhibition of the progression of osteochondrosis. Thanks to the exercise, you stop the further development of the disease;
• Muscular pain relief. A specially designed gymnast is aimed at relieving pain in the muscles caused by the disease;
• Relieving pain in nerve endings. The tips of the nerves pressed down by the vertebrae cause severe pain in the lower back. Gymnastics allows you to relax the vertebrae, thereby relieving pain;
• Support for muscle tone. Thanks to regular gymnastics, you keep your whole body toned, and most importantly, your back muscles. The elastic muscles hold the spine well, leveling it;
• General recovery. The above exercises are aimed at the healing effect for the whole organism;
• Good mood and relaxation. Like any sports exercises, wellness gymnastics brings general high spirits and relaxes well, preventing stress.
We present to your attention a video of medical gymnastics.
Video will teach you to perform a set of exercises safely and correctly.
