Complex of exercises for osteochondrosis

There are a number of reasons why osteochondrosis occurs, especially in the summer, when drafts often appear in the heat or just a lot of work at the dacha. However, you should not suffer severe pain when they appear - it is much easier to pre-mediate prevention of osteochondrosis and strengthening of the spine. If you notice the first signs of osteochondrosis or felt the first painful sensations, you should immediately stop changing a soft bed to a semi-rigid, or even better - orthopedic. Try to avoid lying on the carved sofas and cots, and also put under your head big and high pillows.

You must go to the doctor and watch your health carefully. There is a special set of exercises recommended for those who have osteochondrosis. Exercises that are included in it, should be done carefully, avoiding unnecessary stress and maximally relaxing the muscles. Movements should be done slowly enough by placing a soft material roller under the knees. If the exercise causes pain - try to do it with less intensity, if the pain is still present, then exclude it from the complex. Do not do it through pain!

With pain in the spine, the following exercises are recommended, performed two to three times a day for a quarter of an hour:

• Lie on your back. At the expense of "fold" raise your hands, pull the socks on yourself, at the expense of "two" take the starting position. Exercise should be done at least two times.
• Lie down on the back, arms extended up. On the account of "times" you take the left hand with your right hand and as if "pulling" yourself, turn the trunk to the right side, into the account "two" - take the previous position. After this, do the exercise, turning to the left side. Repeat at least two times.
• Lie down on the back, along the head have hands. Bend and unbend legs in the knees, sliding feet on the surface. Repeat at least seven to eight times.
• Lie down on your back. On the account of "times" you need to bend the right leg, grab it and touch the head of the knee, at the expense of "two" - return to its previous position. After that, do the same with the left foot and finally, with two legs at the same time. Repeat the entire cycle at least twice.

After the pain sensations in the back go to a recession, other exercises can be included in the complex, for example:

• Lie down on the back, hands lie along the head, legs are bent at the knees. On the account of "once" with your left hand take the right hand, knees fall to the right, hands - to the left, to the account "two" - return to the previous position, after which the cycle is repeated for the other side. The entire exercise is repeated seven to eight times.
• Lie down on your back, arms extended. On the account of "fold" bend your legs and wrap them in your hands, at the expense of "two" - you return to the previous position.
• Lie on your back, hands along the head, legs apart. At the expense of "one" legs stretch as if you "pull" themselves in length, the tension is held for about ten seconds, on the account of "two" - try to relax as much as possible. Exercise is done about six to seven times.
• Lie on your back, hands along the trunk. On the "one" legs bend at the knees, the feet are put on the floor and, leaning on them and the shoulder blades, the pelvis is raised and the buttocks taut. The position is held for about ten seconds, the "two" count is taken back to its original position. The exercise is done 7-8 times.
• Lie on your stomach, hands folded under your chin. On the account of "times" you need to raise your straightened left leg, at the expense of "two" - lower it and raise the right one, at the expense of "three" - raise both legs. Each time, the legs must be held in a tense position for ten seconds. The exercise is done seven to eight times.

The whole complex of exercises is performed for thirty to forty minutes. In a day, two sessions can be conducted, making sure that the break between them is at least six to seven hours. For the greatest effect you need to deal with every day, carefully avoid overstrain and consult your doctor regularly. Also, you should definitely contact him before starting the class.