Therapeutic exercises for the spine

Therapeutic gymnastics for the spine is considered the most effective rehabilitation technique in rheumatology, traumatology and neuralgia. It allows you to restore the normal condition of the musculoskeletal system and prevent the development of various problems with the spine. That is why therapeutic gymnastic exercises should be done by everyone, without exception, at least to get rid of pain in the back, lower back and neck, at least to prevent it.

Indications and contraindications

First of all, let's figure out who should do gymnastics for the spine, and who should avoid these exercises.

So, this set of exercises is shown to those who suffer from paralysis, paresis, curvature of the spine, undergo post-traumatic rehabilitation, suffer from orthopedic and neurological diseases, restore the body after surgery, as well as to everyone who does sedentary work and does not move much, which further threatens the development of problems with the musculoskeletal system.

Such gymnastic exercises should be avoided for those who have intoxication, bleeding or fever, who suffer from infectious, oncological and mental diseases, thrombosis, problems with blood supply to the brain and exacerbation of a chronic disease. And it is better to consult a doctor and get his approval before starting medical sports.

Rules for training to improve the spine

It does not matter if you do gymnastics with a hernia of the spine, cervical or lumbar osteochondrosis, back pain or any other problems with the musculoskeletal system. Carrying out exercises, it is necessary to observe some rules.

1. It is best to do gymnastics in a room with excellent ventilation, it is good to perform exercises right on the street.
2. Clothing should be free and free from movement.
3. You need to move smoothly, and the number of exercises should be increased gradually.
4. When the slightest pain appears, the exercise should be stopped immediately.
5. Before you begin to exercise, you need to measure the pulse, and if it is too off scale in the process, the load will need to be reduced.
6. Exercise should be regular, and not from time to time, which will make classes effective.

Osteochondrosis of the cervical spine

Each section of the spine has its own exercises. Therefore, before starting work, you need to decide on a set of exercises. So, gymnastics for the cervical spine is needed if you have symptoms of osteochondrosis of this part of the musculoskeletal system.

1. Scapular-shoulder periarthritis syndrome is manifested by pain in the arm and back to such an extent that it is impossible to move this arm.
2. Cervicobrachial radiculitis is characterized by intense pain in the neck, which becomes even greater, it is worth turning your head.
3. Vertebral artery syndrome is manifested by frequent headaches, blurred vision, nausea, the appearance of "flies" in front of the eyes, as well as burning and pain in the back of the head or on the top of the neck.

Exercises for the treatment of cervical osteochondrosis

If you find yourself having the above symptoms, you should immediately begin to do gymnastics with cervical osteochondrosis of the spine, which will prevent the disease from developing and reduce its manifestation.

1. We sit on a chair, keep our back straight, place our right hand on our right knee and push it on it, counting to four. Then do the same with the left hand. Repeat the exercise 4-6 times.
2. We sit evenly and pull both shoulders to the ears 4-6 times.
3. Sitting we do circular movements, then with the left, then with the right shoulder, then with both. Repeat 4-6 times.
4. We lie on our backs on a flat surface, put our hands along the body, legs together, after which we carefully raise our head and hold it in this position for 3-7 seconds. Repeat the exercise a couple of times.
5. Lying on your back with outstretched arms and legs folded together, we press our nape to the floor and count to four. Repeat the exercise 4-6 times.
6. The starting position is the same as in the two previous exercises. Here we try to lay our shoulder blades together, press them to the floor and count to four. Repeat 4-6 times.
7. We lie down on our stomach, put our palms under our forehead, and then we begin to get our buttocks alternately with the heels of our left and right legs. Repeat 4-6 times.

Symptoms of thoracic osteochondrosis

Gymnastics with osteochondrosis of the spine, which is located directly in the middle of the back and gives off pain in the chest and between the shoulder blades, which is especially aggravated at night, when you lie still for a long time, in winter with hypothermia, with great physical exertion and tilts from side to side, will be completely different. . In this case, it is believed that a person has thoracic osteochondrosis, which, in addition to the above symptoms, is also characterized by increased pain during deep breathing, pain between the ribs during walking and a feeling of pressure on the chest and back.

Thoracic osteochondrosis occurs in those who constantly work at the computer, often drive a car, have weak back muscles, have suffered a spinal cord injury and suffer from scoliosis or any other problems with posture. Therefore, even in the absence of this type of problems with the spine, but having a predisposition to it, you should do preventive gymnastics.

Gymnastics for the thoracic spine

Exercises for the thoracic spine are also as simple as possible, should be performed in a slower rhythm and require repetition of 3 times.

1. You should lie down straight and stretch your arms above your head, after which you will need to pull the right handle and left leg, stretching your spine, and fix in a similar position for a couple of seconds. We do the same with the left hand and the right foot.
2. We lie down straight, we put our hands behind our heads, and then we raise our straight legs without bending them at our knees, trying to touch our toes on the floor behind our heads. After lying down for 2 seconds, legs slowly return to their original position.
3. Get on all fours and keep your back straight. Then first raise your head and bend in the spine, and then lower your head to the chest and bend the spine.

Workout for the lumbar spine

Especially often, people with problems of the musculoskeletal system experience lower back pain, which can only be removed by strengthening the muscle corset and actively affecting the muscular system. It is for these purposes that there is gymnastics for the lumbar spine.

1. It is required to lie on your back and begin to rotate with the foot of the left foot in a circle 4-6 times, after which the same thing should be done with the foot of the right foot. Repeat 2 times.
2. We lay down on our backs, throw our hands behind our heads, put them in a “lock”, and then at the same time we raise our heads and start pulling the toes of our toes towards ourselves. Repeat exercise 8 times.
3. Lie down on your left side and pull your knees to your chest, repeat the exercise 6-8 times. After that, we turn to the right side and do the same.
4. We get on all fours and pull the left knee to the right hand, and then the right knee to the left hand. Repeat the exercise 6-8 times.
5. We sit on crossed legs, rest our hands on the floor, and then transfer the weight of our body first to the right buttock, and then to the left, and vice versa, trying not to take our hands from the floor. Repeat all 6-8 times.

Lumbar hernia exercises

If your spinal disc is damaged, because of which the back pain becomes acute, lumbar pain occurs, pain from the lower back begins to pass into the buttock and leg, there is a feeling of numbness and tingling in the legs, then gymnastics with a lumbar spinal hernia will help you , which will not allow the disease to go to an incurable stage.

1. We lie down on our backs, put our hands parallel to the body, and put our legs in a bent state. Exercise is that you should strain your abdominal muscles for several seconds, trying not to hold your breath. Repeat the exercise 10-12 times.
2. We lie down on our backs, put our hands along the body, put our feet flat on the floor. After that, carefully raise the body without moving your legs, and freeze in this way for 10 seconds. Repeat 10 times with a break between each raising of the body in 10 seconds.
3. We lie down on our back, laying our hands parallel to the torso, and then, with a slow breath, pull straight arms behind our heads and pull the socks of our straight legs towards ourselves. As you exhale, lower your arms, relax your legs. All this time, the lower back should be pressed firmly to the floor. The exercise is repeated 5 times.

Spinal hernia training

If you have a vertebral hernia, due to which the fibrous ring breaks and the spinal cord is compressed, resulting in back pain, then you should begin to perform gymnastics with a hernia of the spine, which will allow you to stretch the spine and restore the normal functioning of the musculoskeletal system .

1. It should be on all fours, arms extended straight, and then go around the whole room in this way, without bending your arms.
2. You should stand on all fours, and then you will need to simultaneously raise the elongated right arm and left leg, wait 2 seconds so, then lower them and repeat the same with the right leg and left arm. Everything is repeated 5 times.
3. You should lie on your back with your hands parallel to the body and bending your knees, and then you will need to raise the pelvis, leaning on the shoulder blades, feet and shoulders, and fix in this position for several seconds. Repeat the exercise 5-7 times.
4. We lie down on our stomach, we clutch our hands under the chin, and then we raise our head, arms and chest, without lifting our stomach, buttocks and legs from the floor, and fix ourselves for several seconds.

Complex "Crocodile"

Scientists have discovered that the crocodile has the most developed spine among all animals, therefore, people with certain problems of the musculoskeletal system are shown therapeutic exercises for osteochondrosis of the spine with the Crocodile complex of exercises, which allows them to completely get rid of the disease. True, the exercises based on the movements of this animal should be performed exclusively during the period of remission of the disease or after recovery. Repeat exercises need 6-8 times.

1. We lie down on our back, put our feet shoulder width apart, and then turn our buttocks left and right one by one, without taking our chest and legs off the floor.
2. We repeat the previous exercise, only the ankles should be crossed.
3. We perform the same exercise, but the heel of one leg should be on the toe of the other.
4. We do all the same turns of the pelvis from left to right, however, the legs should be bent at the knees.
5. Buttocks are rotated in the same way, keeping the legs bent and pressed to his chest.

Exercise for exacerbation of osteochondrosis

Most often, gymnastics for the spine involves performing exercises when the disease is in remission and does not bother the patient. However, if your osteochondrosis is in a state of exacerbation of the disease, you should not sit and do nothing, because there are lightweight exercises for such situations.

1. We lie on our backs on a warm soft rug, put a roller under our legs, straighten our arms and legs, and then begin to compress and unclench my fists and feet. Repeat the workout 20 times.
2. We start work the same way, and during the exercise you just need to raise and lower the left and right hands, alternately, giving the impression of swimming on your back. Repeat 10 times.
3. We lie on our backs, hands are locked in a lock on our heads, we put our feet on the roller, bending them at the knees, and then we alternately straighten one leg or the other. Repeat 10 times.
4. We lie down on our back, we clasp our hands in the lock on our heads, put our feet on the floor, bending them at the knees, and then we begin to alternately press them with our knees to the chest. Repeat 10 times.

Exercises for the prevention of spinal diseases

But even if you do not have any problems with the musculoskeletal system, do not neglect the gymnastics for the spine, because it is easier to prevent the disease than to treat it. So try to make a few minutes a day for the exercises, for which in the future your back will thank you. Each exercise should be repeated ten times.

1. We stand straight, legs are shoulder-width apart, hands are lowered along the body, and then lower the chin to the chest and begin to slowly bend, slightly bending the knees, trying to reach the floor with your hands.
2. We stand straight, legs are shoulder-width apart, arms apart. Then we begin to slowly pull the entire body, first to the left, and then to the right.
3. We stand straight, arms apart and legs apart shoulder width apart. Then slowly raise the right leg and try to touch the right hand with it, after which we repeat the same thing with the left hand. You cannot bend your leg in the knee.
4. The starting position, as in the previous exercises, and then we begin to do the “airplane” - we tilt the body down and alternately touch the fingers of the right foot with the left hand and the fingers of the left foot with the right hand.