A person with osteochondrosis is often disturbed by tinnitus, headaches, nausea, dizziness, tension in the muscles of the neck and face. Intuitively, a person does exercises taken from yoga, trying to get rid of tension: he makes head turns around the circle, bends it. After such exercises, unpleasant sensations, if they do not pass completely, then at least are muffled. In this article we will learn how yoga helps with osteochondrosis.
With this disease, the mobility of the vertebrae is limited, the ligaments are short, the muscles are tightened. You can check how mobile the vertebrae are and the muscles are developed in an elementary way: bend your arms at the elbows, place your palms parallel to the ears 15 centimeters from them. Try to reach first with your right ear to the corresponding palm, then swap. Do not tilt your head; use only the neck muscles.
Self diagnosis
First, let's look at symptoms that cannot be ignored so that osteochondrosis does not start. So what should alert you?
- Pain and discomfort in the neck and back when constantly in the same position.
- At the end of the day, there is an ache that gives to the shoulders, a feeling of chronic fatigue, discomfort in the back of the head.
- Cold hands, numbness of the fingertips, accompanied by dizziness. When bending the limbs, difficulties are experienced.
- Crunching bones when trying to turn your head in any direction.
- When probing the neck, there are easily areas exuding sharp pain, as if thousands of needles were pierced into this area.
- Drawing pains in the area of the shoulder blades when tilting the head.
- If you lie on your back on a flat surface, you get dizzy with the urges of nausea, but if the head rises a little higher, it completely disappears.
- A ringing in the ears is heard, while dizziness causes the balance to be lost with ease.
- A dull, aching pain is felt, ascending to the head from the spine.
- In the morning it is difficult to tilt or turn your head to the side.
If you find such manifestations, immediately go to the doctor. In this case, you can also help yoga with osteochondrosis of the thoracic region.
Modern recovery techniques
It’s worth mentioning right away that modern techniques recommended for the prevention and treatment of this disease use basic yoga exercises. Oxisize, collanetics, Pilates, body flex, stretching are the most popular areas that are aimed at restoring muscle tone and developing mobility. Exercise systems, once borrowed from Ayurveda, are primarily aimed at correcting the physical condition.
So, how is yoga with osteochondrosis of the lumbar? During the lesson, the instructor gives exercises for individual muscle groups, without affecting the mental plan. It is worth noting that the above techniques are also effective for restoring muscle corset, restoring elasticity and mobility of ligaments, while in their case, the disease still periodically resembles itself.
Yoga with lumbar osteochondrosis or its other form is a correction of the spiritual, physical plane of the personality. Diseases arise when the movement of energy that occurs inside your body is disturbed. Words, thoughts, actions can worsen or heal well-being.
In addition, such activities change actions, habits, words, food, and mode. The causes of osteochondrosis in yoga are called slander, a lie, in addition, the use of antibiotics, alcohol.
Yoga for spinal osteochondrosis
Performing breathing exercises and asanas will relieve pain, relieve spasm, and restore mobility for a while. To get the best result, you need to change food, habits, words, thoughts. Yoga is a cultivation path; therefore, it is necessary to exert strength in order to resolve the conflict between the physical and spiritual bodies.
Initially, exercises are performed from a sitting position, legs crossed. Keep your back straight. If this position is difficult to maintain, then you can put a book under the buttocks, a bar.
Breath
It begins with the breathing of a yogi with cervical osteochondrosis (or any other form thereof). Inhale through the nose. The chest and abdomen expand as they inhale, narrow as they exhale. When alternating the duration and number of exhalations and inspirations, the processes of updating and recovery are launched:
- three breaths, one exhale;
- sharp breath and in three counts a very smooth exhale;
- close the right nostril with your finger, after which we take quick breaths through the left for a minute, then we change hands and nostrils;
- full breathing: through the stomach, take a deep breath, then the chest, then the clavicle, exhale in the opposite direction two times longer than the inhalation.
Asanas
During an exacerbation, yoga with osteochondrosis will also help you. Exercises in this case only need to be performed very slowly so that the condition does not worsen. In this case, do not forget to breathe correctly.
- Bend your head to the left shoulder, then to the right, thereby stretching the muscles of the neck.
- Turn your head: right, hold for 10 seconds, then left, hold for 10 seconds. Lower your head, trying to get the jugular cavity with your chin, hold yourself for a short while, then throw your head back, hold on.
- Raise your hands up, rotate the body to the right while inhaling, to the left - while exhaling.
- Circle your head to the right, then to the left.
- Make the cat asana. To do this, stand on all fours, gently bend your back. Tilt your head back, as if trying to get the top of your buttocks. Then bend in the opposite direction: press your chin to your chest, pull your stomach and stretch upside down, like a cat. Do the exercise very slowly.
- Stretch your arms above your head, reach up with your crown, and feel your spine stretching.
- Stand on your feet, raise your hands above your head. Bend on the exhale to the right leg, while trying to touch the foot, return on inspiration to its original position. Then lean on the exhale to the left leg. Keep your back straight. Exercise do 2 minutes.
- Do the cobra exercise. To do this, lie on your stomach, place your palms near your chest. Take a breath in your arms, throwing your head back. Keep your arms straight. Breathing is free, chest is open. Save position 20 seconds.
It is worth noting that yoga with osteochondrosis involves constant listening to your sensations - there should be no sharp pain, while tremor and sipping say that the muscles began to receive the optimal load.
Nutrition
If you plan to get rid of ailments with the help of yoga, then you need to make changes to your diet. Eat plenty of plant foods. Give up nicotine, alcohol, preservatives and antibiotics altogether. Everything that was obtained as a result of processing products is not suitable for consumption: pickled fruits and vegetables, sausages, canned food.
Do not eat yesterday's side dishes and soups. Learn to cook as much food as you eat at one time. Even tea, which has stood for several hours, as a result becomes poison.
Yoga for cervical osteochondrosis helps to restore spinal mobility, strengthen the immune system, and develop flexibility. At the same time, proper nutrition instantly leads to tone. In addition, getting rid of destructive thoughts and words will help to establish harmony with the world and maintain health.
At the same time, do not forget that with osteochondrosis it is better to initially use nevertheless therapeutic exercises. They have a medical base behind them and are strictly dosed for the spine. With the help of them, you will get rid of neck pain and headaches, you can restore muscle tone, as well as eliminate stress. After recovery, it is recommended to start yoga already.
Result
Yoga for osteochondrosis allows you to achieve the following results:
- muscle elasticity improves;
- blood circulation is normalized, which makes it possible to supply the damaged section with nutrients;
- honed posture;
- the mobility of the vertebrae is normalized, eliminating the possibility of displacement under loads;
- the problematic spine is stretched, which reduces the load on the cartilaginous tissue, avoiding nerve infringement;
- the nutrition of the joints and intervertebral discs is restored.
Contraindications
Yoga for osteochondrosis is good because you can do it at any time of the day, regardless of the age and level of physical fitness of a person. Therefore, almost everyone can do it with osteochondrosis.
And finally ...
Do no more than 3 times a week do exercises that have passed the test of time, get rid of discomfort, restore the correct functioning of the spine. Feel the taste of life! Many were already able to personally evaluate the result of classes, after which they said goodbye to pain forever.