With osteochondrosis, you need to do daily exercise exercises. This complex consists of consecutive exercises, they can be done both by children for prevention, and adults.
Gymnastics for osteochondrosis
Exercises
We bow our heads forward, at the same time we press the woven fingers of our hands on the forehead. First, press your fingers on the back of your head, then on the right and left temple. The head must resist the onslaught of the hands, and the hands resist the pressure of the head. For each movement we spend 10 seconds.
The edges of the 4 fingers are placed opposite each other on the forehead, gently pushing the surface of the palm onto the skin and stretching it for 25 seconds with smooth movements. This stretching is done on the temple in the transverse and in the longitudinal direction, and then on the ear. Stretch the ear in all directions, especially the lobe. With this exercise, we regulate blood circulation in those areas that have many biological points.
This exercise improves the nutrition of the brain, improves blood flow in the jugular veins. We sit flat, with the back straight. Press the chin up and back with your hand. We'll turn our heads a little to the right and to the left. In this position, we will last a minute. Children enough 10 seconds.
This exercise can adjust the work of the nervous cervical plexus. We sit flat, the back is straight. We slowly bend our head forward, try to touch the chin of our chest. Put the woven fingers on the back of the head, press up and forward, raise the back of the head. In this position, we sit for a minute. Fifteen minutes later we will repeat.
We lift the shoulders up, we try to get it to the ears, then we lower it. At a fast pace, do an exercise of 15 seconds. Then alternately, first one shoulder down the other shoulder to the right, then the other way around. We will use the palms of the cervical spine.
Complex treatment of neurological manifestations of osteochondrosis in medical physical culture is given the main place. And to prevent the exacerbation of the disease, for the purpose of prevention, exercise therapy plays a major role. It improves the metabolism of tissues, inflow and outflow of blood, has a tonic effect on the psyche of the patient, relieves muscle tension, reduces the burden on the affected intervertebral discs.
Everyone can choose his own exercise plan, his own experience, a physical training instructor can help. You need to start with 4 exercises, which are performed five times. Do it regularly, increasing the number of times each exercise.
It is necessary to know that if there is pain, then this is a danger signal, which calls for caution. It is necessary to avoid positions or movements of the body that cause pain.
You can offer a few exercises, they are fairly simple and quite effective.
Exercises for the cervical spine
Starting position: we will rise or sit down, hands we will lower along a trunk. Turn our heads to the right, then to the left. We repeat 10 times.
Starting position: we sit or stand, put the palm on the forehead. We bend forward the head and simultaneously press the palm on the forehead, counteract the movement of the head for 10 seconds. We'll rest and repeat 10 times.
Do not make a head of circular rotation, because they give a great load to the cervical spine. And if in this department there is an osteochondrosis, the pain and the period of an exacerbation can be prolonged.
We sit on a chair without sharp corners with a strong back. Put our hands on the back of the head and bend back so that the spine is pressed against the upper back of the chair and the thoracic spine is bent. We'll bend back, then lean forward. We breathe in when we bend back, we exhale as we lean forward. We will repeat 4 times.
We lay on the back on the floor, under the back we put the roller in the thoracic region of the spine. It should be rigid, with a diameter of 10 cm, for example, a towel wrapped around a rolling pin. Put our hands behind the head, we lay down on the platen. Let's bend, then lift the upper part of the trunk. We bend back and inhale, raise the upper part of the body and exhale. Repeat 4 times.