Maintain your health can be differentin ways. One of them is physiotherapy exercises, in other words, exercise therapy. In this article I want to talk about how you can help your spine with a set of exercises.
A few simple rules
First of all it is very important to say that exercise therapy forthe spine should not bring pain to a person and cause too much muscle tension, as can occur when working out in the gym. The fact is that this is physical therapy, not strength training. You also need to know that it is better to start with simple exercises and do them a couple of times over several approaches. Only over time can you increase the number of loads. To avoid even minor pain during exercise, the body must be warmed up. This can be done in a hot tub or with a steamed towel. Another very important is the frequency of all exercises. So, exercise therapy for the spine should become a habit, especially when the question concerns people with chronic forms of the disease. The more regularly classes are held, the better the result and the patient's state of health. However, do not be afraid, because even a daily lesson for the entire 10-20 minutes can bring excellent results. A small nuance: if a person has pain from time to time, at such moments it is better not to hold classes and set aside for a certain period. And, of course, the ideal option is to consult with your doctor, who, by the way, may also prescribe exercise exercises for the spine, for any doubtful reason.
Cervical
Very rarely does a person have problems with everything.the spine. Most often this particular part of it may disturb the patient. That's exactly her best and train. So, now we will talk about what should be exercise therapy for the cervical spine. It is worth saying that it is also important to know your problem. After all, you can simply train the mobility of the vertebrae, and you can devote classes to alleviate pain. That's exactly what this is about. So, the complex for relaxation of muscles and reduction of pain will consist of 5 simple exercises, which, however, will give excellent results.
The first exercise:in a sitting position, you should put your hand on your forehead and tilt your head forward, with your hand as if to counteract this. Continue for 10 seconds, then rest for 10 seconds. The ideal number of approaches: 10. This exercise is good in that it provides the correct position of the head and develops the mobility of the vertebrae.
The second exercise:to strengthen the lateral muscles of the neck, you should also put your hand in the sitting position, but not on the forehead, but on the temple, opposing the hand to the movement of the head. Again, do ten approaches for 10 seconds with the same number of breathers.
Третье упражнение:in a standing position or sitting arms down along the body. It is necessary to raise the shoulders as high as possible, keeping them in such a tense position for about 15 seconds, gradually lowering them. Respite: 10 seconds, number of approaches: 10 times.
The fourth exercise:in the prone position, you need to massage the part between the bone of the neck and its soft part, where the muscles are located. This should be done in about 3-4 minutes, without fear of pressing on this area. This should be done to reduce pain, as well as to cope with a headache.
Fifth Exercise:Massage of the site of attachment of the neck muscle to the shoulder blades. To do this, the area above and in the center of the shoulder blades should be massaged intensively for 3-4 minutes. It is important to say that pain may be experienced at first, but over time they will simply disappear.
With the next disease, exercise therapy can also help:osteochondrosis of the thoracic spine. To do this, you can also choose a set of effective exercises. It will be aimed at improving the mobility of the thoracic spine, as well as the return of the possibility of deep breathing.
Упражнение первое:need to sit on a chair with a strong high back. At first, a person bends forward properly, stretching as much as possible, then deviates backwards. Exercise is best repeated 3-5 times.
Exercise Two:need a roller with a diameter of about 10 cm, if there is none, you can wind the towel on the rolling pin. This device is placed under the thoracic region, a person lies on his back with his hands tucked behind his head. The patient must first bend, then lift the torso. This should be done about 3-4 times. To train different parts of the thoracic spine, the roller must be moved.
Exercise the third, with the assistant:The assistant should slightly massage the area between the shoulder blades. Then the patient with force brings them together, keeping himself in this position for some time, then relaxes. In this case, the assistant pushes down on the shoulder blades properly, as if helping them to get divorced to the maximum.
Lumbosacral
There are also exercises for exercise therapy.lumbosacral spine. So, you can simply train this area, and you can slightly stretch the spine to relieve pressure on the tissue in problem areas of the back.
Exercise one:lying on his back with his legs slightly bent, the person should strain his abdominal muscles without holding his breath. This is done about 10-15 times. This exercise helps the spine to arch a little.
Exercise Two:you need to take support, kneel in front of her, put her head on her and bend the back up and down, while stretching the muscles. In the upper and lower position to remain for about 10 seconds, but avoiding back pain. Repeat the exercise 10 times.
Exercise Three:you need to open the door and hang on it on the outstretched arms, while bending the legs at the knees. So you need to hang at least a minute, after exercise rest 10 minutes. Do a couple of sets a day. This exercise perfectly stretches the muscles and relieves pressure on the vertebrae.
Упражнение четвертое:you need to hang on the crossbar on straight arms, turning the torso to the right, then to the left. At the same time, the neck and shoulders should not be strained, everything should be relaxed to the maximum. This is also a stretching exercise that can be repeated several times a day. Hang so need for three or four minutes.
Spinal fracture
Exercise therapy for the spine will be needed in the event thatif a person has a compression fracture. However, it is important to say that all the exercises should be prescribed by a doctor, it is not recommended to help yourself very much, because such behavior may even worsen the situation. It is also necessary to remind that the rehabilitation and rehabilitation period will be very long. So, the first period of exercise therapy at the turn of the spine lasts for about the first two weeks, when the load is minimal, and exercises for a healthy person will seem generally childish. All movements will be carried out in a prone position. The second period of rehabilitation is 3-6 weeks after the injury, the exercises are performed lying on your back and abdomen. The third period is the second month after spinal injury. Already it will be possible to do the exercises, standing on all fours. The fourth period, the last, is the third month after the injury: the exercises in a standing position are added, as well as exercises with the ball.
Protrusions
Also prescribed exercise therapy during protrusion of the spine.This is one of the most common forms of spinal degeneration, which is observed in almost 80% of people. It is important to note that this is the initial stage of the hernia, so the problem must be very effectively deal with. It will help in this physical therapy. However, the lessons will not be complex, you need to train exactly the area where there is a problem. The most common options are protrusions of the lumbar spine, protrusions of the cervical and chest discs are also possible. Again, it is important to say that this is a situation where treatment should be prescribed exclusively by a doctor, he also develops a set of useful exercises that will suit this particular person. Only in this case, you can achieve the desired results and do no harm to yourself.
Scoliosis
If a person has scoliosis, exercise therapy will also help.spine. Exercises here should not be aimed at stretching the back, it can somewhat worsen the patient's condition. Classes are held in different positions.
Standing position: walking in place while maintaining a straight posture; raising your hands up, standing on your toes and just at full foot.
Lying on the back: pull the elbow of the right hand to the left knee and vice versa; alternate pulling the knees to the chest.
Pronation":boat - you need to bend up, fixing for a couple of seconds in this position. Return to the starting position very slowly. Leaning on your arms, raise your legs as high as possible.
