Exercises for hernia, osteochondrosis and scoliosis of the spine at home

What are the exercises for the prevention and treatment of diseases of the spine?

Contents

Exercises for the treatment of spine osteochondrosis
Exercises for hernia of the thoracic spine
Exercises for the lumbar spine of the spine
Exercises for scoliosis of the spine
Exercises with the spine for the spine
Exercises in the pool
Spine stretching exercises
Strength exercises for the spine
Chinese exercises for the spinespine
What exercises are useful for spine health: tips and reviews
Video: ExercisesI with diseases of the spine

In the presence of diseases of the spine or the location to them the best prevention and treatment are stretching and strengthening the muscles.

This article will discuss all the known techniques for preventing spine problems, as well as the most effective exercises for getting rid of them.

Exercises for the treatment of spinal osteochondrosis

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When used as a therapy for vertebral osteochondrosis of various kinds of gymnastics and exercises, it is necessary to follow certain rules and observe several conditions:

Physiotherapy can be started only at the last stage of treatment of this illness or as a prophylaxisto avoid its appearance
When doing exercises, the patient should not feel any discomfort or pain. If in the process of doing this or that exercise there are painful feelings, then to this exercise, you can try to return a little later. Perhaps after some time, after strengthening and hardening of the muscles, they will be more prepared for such a load.
Exercises should be agreed with the attending physician - do not self-medicate, as the situation can only worsen
Movement in the gym complex to combatosteochondrosis should be light and smooth, but they must be performed accurately and regularly
The main task of the exercises for the spine is to strengthen the muscles of the back, as well as returning it to relaxation and mobility
It is necessary to give a load to different muscle groups evenly - do not overstrain only certain parts of the back muscles
Depending on the location of the affected areas, you need to apply various exercises - for the cervical section there should be one load, for the thoracic - the second, and for the lumbar - the third
Perform gymnastics for the treatment of osteochondrosis in natural postures, with a flat back and proper posture.

Exercises for a hernia of the thoracic spine

Here the list of the most simple, but quite efficient exercises used in the thoracic spine hernia:

Put your hands behind your head and sit on a chair with a high back. We begin to bend our back to the moment of its contact with the edge of the back of the chair. Touching to the back, we return to the starting position, and then lean forward. For the first time, we do four repetitions, then the repetitions can be gradually increased to ten or twelve times.
We lay down on the floor on the back. Under the thoracic spine we place a small cushion with a diameter of ten centimeters. We put our hands behind our heads and slowly begin to lift the body a little distance from the floor. Then again we lower it to the starting position. Repeat this exercise is the same amount as the first
In standing or sitting position, raise your hands up. With your right hand, grasp the wrist of your left hand and begin the inclination of the case to the left. With the right hand, as it were, we pull the left hand to the right. Repeat the exercise for each hand ten times, while changing the side of the slope to the opposite
We sit on a comfortable chair in such a way that the knees are bent at an angle of ninety degrees, and the hands are lowered down. When inhaling, we draw in the belly, and when exhaled - let go. To repeat this exercise is necessary about four times
At the inspiration we begin to raise our arms along the trunk, bending them in the elbows. In this case, the palms should slide along the entire body along the sides, reaching the axillae. On exhalation we lower hands downwards. Repeat the exercise three times
Start slowly dilute and reduce the scapula. Repeat the exercise six times, while breathing quietly
When you inhale, raise your arms up, with exhalation - we lower them down three times.
Raise the right hand evenly, and the left one straight back. Change the position of the hands at an average pace five or six times
Begin to rotate the clavicles in a circle five times to the left, right, forward and backward. The breathing should be smooth at the same time
We repeat the previous exercise only with the palms on the shoulders and the elbows lowered and then raised upwards.

All these exercises must be performed slowly, gently and calmly breathing. If you suddenly feel uncomfortable or painful when doing this gymnastics, it should be stopped immediately.

Exercises in the lumbar spine of the spine

The set of exercises for lumbar hernia has a number of differences from the complexes for other parts of the spine.

First, it necessarily contains exercises for the press.

Secondly, it should not include exercises on extension and deflection of the waist in an upright position. The last load can cause the disc to fall out.

Here is the most effective gymnastics complex for the lumbar spinal hernia:

We lay on the floor on the back, arms stretched along the floor above the head. Feet legs bend for yourself. Slowly begin to stretch in the given direction and also slowly relax. Alternately, we first lift the shoulders, then the hips of the
. We lay on the floor on the back and begin to pull the knees in turn. Then we simultaneously bring both knees to the chest. With this exercise, you can try at the same time to pull to the chest and knees, and head. However, this complication is not suitable for everyone. The fact is that with this arrangement of the body, the entire load concentrates on the lumbar region of the back, which can have a very negative effect on its condition.
We lay down on the floor, hands are bent to the sides for a better stop. We bend the knees bent at the knees in one direction or the other. When the knees are on one side of the body, the head is turned in the opposite direction. The back should be relaxed at the same time.
We stay on our backs. In this position we connect the feet between each other. Gradually raise the hips. At the same time, the stop is smoothly moved from the back to the chest, and from the chest - to the shoulder blades. We return to the starting position according to the same scheme. We rest for about five seconds and repeat the exercise again. For greater effect at the point of maximum hip extension, we also strain the muscles of the buttocks
. In the "lying on the back" position we pull the legs to the chest and wrap our arms around them under the knees. Begin to swing back and forth
The exercise is called a "playful cat".We kneel and put our hands on the floor. On exhalation we begin to cave in, tilting our head down. We exit to the end point of the arc, maximally bending. The head at the end point should already be looking up. We return to the starting position along the same trajectory
We are positioned on the floor in a "on all fours" position. At the same time, we draw and fix in one plane the left arm and the right leg for twenty seconds. Then we change the hand to the right, and the leg to the left. Do the same with the opposite hand and foot. Do this gymnastics can be until the exhaustion of the muscles
We remain in a pose "on all fours."We rotate the body of the body and rearrange our hands in this way to the side, so that the legs on the first remain in their original position. Then repeat the same exercise the other way.

Exercises for scoliosis of the spine

It is worth noting that before performing exercises that can get rid of scoliosis, it is necessary to conduct a warm-up.

This warm-up is necessary in order to avoid sprains and muscle injuries. The warm-up should be easy, but at the same time all the muscles of the body should be involved in it.

The following exercises can be applied to effective exercises in the fight against spinal scoliosis:

We lay down on the floor on the back, head slightly up. We start to produce feet known to all the movements of "scissors".Such movements should be both vertical and horizontal. In total, you need to do fifteen repetitions for all directions.
We get on all fours. We begin to bend the back up - the head remains lowered. Then we begin to crouch in the other direction - the head should already be raised upwards. This exercise must be repeated seven times.
We sit on the floor - the legs are bent under the pelvis, and the buttocks are placed on the heels. The body is tilted forward and stretched hands there. We start fingering with the fingers on the floor, thereby shifting the case only one way and the other. Exercise should be repeated five times in each side of the
. We lay down on the floor, we have a pillow or a cushion under the abdomen. Hands clasp behind the back of the castle. Begin lifting the casing to the maximum possible height and again lowering it to its original position. Exercise can be performed up to ten times
We accept standing position, hands stretched along the body. Slowly begin to move the scapula between themselves with the muscles of the back and pectoral muscles. Return the blades to the starting position. All this time the hands are along the body. Repeat the exercise ten times
We fit on the floor on the side of the curvature of the spine. Below the lower side we have a roller. The leg from the bottom is leveled, and the upper leg is bent at the knee. The lower arm is placed under the neck, and the upper arm is bent at the elbow and is held parallel to the floor. Fix the resulting position for a few seconds. Then we rest and again we strain all involved muscles. This exercise is recommended to be repeated about five times

It should be noted that in yoga there are also a number of asanas helping to get rid of scoliosis. These include Tadasana, Asana Cobra and Trikonasana.

Exercises with a spine for the spine

Exercises with a stick are considered quite effective for problems with the spine. Perform them slowly and carefully.

In this case, you must constantly monitor your breathing. It should be calm. In case you have experienced any unpleasant sensations, it is better to stop the gymnastics.

The most popular exercises with a stick for the spine are the following exercises:

Accept standing position( feet shoulder width apart), hands with a stick are lowered down. We begin to slowly raise our hands with a stick upwards, and then take them back to the maximum possible position. Then just return your hands slowly to their original position. Repeat this exercise is recommended up to ten times.
Stay standing, only the stick is now held down behind. We begin to slowly tilt the body forward, while hands with a stick behind his back and pulling as much as possible. Then we return to the starting position. Repeat this exercise up to ten times
Stay standing. Hands with a stick raise in front of him to the level of the shoulders. We begin to rotate the stick, lifting one hand up immediately, and the other lowering down, and then vice versa. Thus, turn the stick until the arms cross. Repeat this exercise preferably ten times
The position of the body is the same. Arms bend and take back so that between the back and hands it was possible to pass a stick. Starting ten times to turn the case one or the other side of the
Keeping the previous pose, we perform the slopes of the body one or the other ten times
Standing in the standing position, we stretch our arms forward and lean against the stick. We start to lean forward gradually with an even back. The stick is also slightly shifted forward. Keep your hands even, and your head - upbeat. Repeat the exercise up to ten times

Exercises in the pool

It is believed that aqua aerobics is one of the most useful and effective sports activities. It allows you to quickly strengthen all the muscles of the body and improve the body. Swimming and aqua aerobics have a number of advantages over other activities and physical exercises:

First, to perform this or that exercise in water from a person and his muscles will require times more effort than doing the same exercises on land. All this is easily explained by the resistance of water. Thanks to him, doing gymnastics in the water is much more complicated than
. Secondly, the weight of the person in the water is much easier, therefore the load on the spine
also decreases. Third, it is believed that the water takes some of the pain on itself. Because the pain in the water is almost completely excluded

In the basin, in principle, you can perform all the exercises described in the article just above. Some of them will become somewhat easier due to the water effect, and some will be even more complicated with water resistance.

Spine stretching exercises

Here are the simplest exercises for stretching the spine, which can be performed even at home:

We sit on a chair, arms stretched along the body. Gently begin to turn your head in one direction to the maximum possible point. Then turn it in the opposite direction. Do ten such repetitions
We cling to the upper edge of the door with our hands and hang our body for a few minutes. The legs are bent at the same time. Such exercises can be performed several times a day.
. We lay down on the floor, bend our knees, and stretch our arms along the body. We begin to strain the muscles of the press. We hold the tension for a few seconds, and then relax the muscles. We make ten such stresses
We sit down on the floor - one leg is stretched forward, and the other - we bend in the knee. We lean ten times toward an elongated leg. Then we change the legs in places and repeat the procedure for the other leg

Strength exercises for the spine

Strength exercises for the spine can hardly be called curative. This is likely some kind of prophylaxis to the appearance of diseases of the spine
Such exercises are usually performed in the conditions of gyms under the strict guidance of a coach or an instructor. The fact is that strength exercises are quite effective, but at the same time rather complicated
. The beginner at the first training sessions will find it difficult to master all the specified number of repetitions and approaches at once. However, over time, when the muscles of the back get used to these kinds of stresses, you can not worry for your back

Here are some strength exercises aimed at strengthening the dorsal corset:

We fit on the stomach. The right hand winds its head, and the left one is stretched to the side. Raise the upper part of the trunk, while lifting the nape up. We make sure that your feet do not come off the floor. We do twenty repetitions. Then we change hands in places
We stay in the previous position, only both hands are wound up behind the head. We lift the body as high as possible, while keeping the legs on the floor. At first you can do only ten repetitions. However, gradually their number must be increased to twenty times
We get on all fours. Right elbow trying to bring closer to the left knee, while rounding the back. Then level the arm and leg, pulling them forward and bending their back. When approaching the extremities, we make a deep exhalation, and with their divergence - a breath. Then we change the arm and leg to the opposite. Repeat this exercise up to ten times

Chinese exercises for the spine

Chinese qigong exercises are considered very useful and effective. This Chinese gymnastics allows you to stretch and strengthen the spine in all its departments.

Here are the most famous Chinese exercises shown for strengthening the spine:

Accept standing position. We hold our legs together, and raise our hands upwards and adhere them there to the lock. Gently lift on the socks, with hands and head pulling upwards.
We stay in the previous position, only the arms in the lock bend in the elbows. We start slowly to swing in different directions. At the extreme points of rocking, sometimes stop for a couple of seconds, and then continue to move
. Repeat the second exercise with only the bent legs
. While standing, lower the chin to the neck. In this state, we start slowly lowering the case down, and then raising it to its original position.
. Remaining in the initial position, raise the head and raise hands to the sides. We begin to turn one shoulder at once to one side and the other, and then the other. At the same time, the spine is held stationary
We remain in the standing position, hands are pulled upwards. Begin to tilt the body to an angle of ninety degrees. At the extreme point, we fix for seven seconds. We return to the original position
In the starting position, we raise our hands to the sides. Begin to raise one leg in turn, reaching out with the stops to the hands of

. What exercises are useful for spine health: tips and feedback

Regardless of which gymnastics and for which parts of the spine you choose, you must follow all the rules of personal safety and do not overdo the
. The best option will be if the exercises are prescribed by a narrowly specialized specialist
Only professionals know all the nuances in the management of spine diseases
exactly the wrong treatment in most cases is the cause of deterioration, progression or relapse of the spine disease