What therapeutic exercises for the spine, back and joint helpful?
Therapeutic exercises for the spine is a complex of special exercises necessary for recovery and proper functioning of the musculoskeletal system. It is proved that such exercises effectively target not only the back but the whole body.
Features exercises for the spine
In the first place the exercises prescribed for such diseases of the spine, as the degenerative disc disease and herniated discs.
At the initial stage of these diseases the main task – to remove the pain. The patient was prescribed bed rest and medication. Remember that pain is not an indicator that you are healthy.
When the patient begins to control the pain, you can begin special exercises and therapeutic massage (but it will only be effective if it is made by a professional). You can also try physical therapy treatment, but its impact is highly individual.
Useful tips for those who decided to start practicing
If you find yourself training program in any source, be sure to show it to your doctor. After all, even a little exercise can do harm if they are executed at the wrong time. Also, pay special attention to the following points:
- Correct exercises will bring first of all a favorable load for the muscles adjacent to the joint region, but to the hip joint. Watch for this in their exercises.
- In a nice complex statistical loads more than dynamic.
- Gymnastics – the most budgetary and effective method of treatment, but to achieve the desired result, you should have patience and practice regularly.
- be Sure to seek advice from the experts (physiotherapist, orthopaedic surgeon, traumatologist), before you start treatment.
gymnastic Types of loads
All kinds of gymnastic exercises can be divided according to the following criteria:
- exercises for small muscle groups
- exercises for secondary muscle groups
- exercises for major muscle groups
- According to the activity:
- active available
- active light weight
- working principle:
The Exercises can be practiced at any convenient time, but doctors recommend doing this immediately after waking up.
Form to practice must be such that no slightest possibility of hypothermia. The ideal option would be wool suit.
Tips for beginners
There are exercises that you can do even while working, if you get a spare minute.
Keep in mind that pain during exercise is a warning signal. In this case the dynamics should be reduced or even cease exercising.
To therapeutic exercises for the back benefit, from the patient is required:
- Daily performance of the property.
- do Not change selected by a specialist movement, not to increase the intensity without increasing the speed of execution.
- to Monitor the breathing is not to delay it and not to knock.
- to Consult with the doctor to tell him about all the ailments and discomfort.
In some cases, physical therapy is contraindicated?
Not recommended or strictly prohibited the exercise:
- in the period of acute illness
- after a recent surgery
- people with high temperatures
- patients with a hernia
- patients with heart and lung diseases
a Complex of medical gymnastics in osteochondrosis (acute period)
The First stage ( all exercises performed supine):
- unfold and Fold the right leg, without lifting it from the floor surface. Do eight to ten repetitions, then change leg.
- Raise and lower alternately right and left hand.
- Bend your left leg and right slowly pull to the side, repeat eight times, then switch legs. In any case, avoid any sudden movements!
- Put your hands on your shoulders and perform a circular rotation, first clockwise, then – against.
- Take the cushion and lean on his thigh, alternately bend and straighten feet.
- using hands, gently pull bent legs to the stomach.
- Bend your legs and pull your knees to the side.
- socks Keep feet inside, and then spread them apart.
The Second stage ( the exercises are performed lying on the back):
- Bend your legs; resting on the lower thoracic spine, gently lift the lumbar-sacral region.
- Tighten your abs and simultaneously raise your head, legs must be bent.
- Tighten and then relax your gluteal muscles.
- Alternately bend and unbend your legs without lifting the foot from the floor.
- Lift your pelvis up, tucked under the calf of the foot cushion.
- Sit on your knees and lean hands about a floor. Lower the buttocks to the heels, trying not to tear the arms off the floor.
Medical complexes at later stages should choose the doctor.
diseases of the spine, you can perform the following complex of therapeutic exercises:
- press Hold the tension and pull both hands in opposite directions.
- Tighten your abs and take deep breaths.
- Rowing with both feet at the same time, straining the abdominal muscles.
- Stand on all fours, slowly bring your hand behind your back, leaving it for a while on the back. This exercise strengthens the muscles that support the lumbar curve and the spine.
- get on your hands and knees; leaning on his knees, move his hands, making them like “steps” on the site.
- Position is the same as in the previous exercise; rely on your hands and feet take steps on the spot.
When we repeat this set of exercises for the lumbar spine, your muscles will become more elastic and trained. Better doing it twice a day, only then exercises for lower back will bring good results.
Very often people complain of pain in the neck. Not surprising, because the modern man spends a lot of time in uncomfortable and unnatural poses: sit up at the computer, tilts his head buried in a tablet or phone. This is followed by complaints of headaches, fatigue and memory impairment.
Let us consider a few exercises for the neck, so you can give your body a rest. Remember that all exercises are done in a smooth pace, do not make sudden movements, otherwise you'll give yourself cramp.
A Good prevention of cervical degenerative disc disease will be the next set of exercises.
- Push with one hand on the forehead and try to tilt your head forward, hold the position for 10 seconds, relax. Repeat.
- On a similar scheme run tilts his head to the side.
- put your hands Down along the body, gradually rotate your head to the right and to the left as you can.
- Hands are lowered, lift the shoulders all the way up, hold this position for 10 seconds, then lower your shoulders and take a deep breath and exhale, rest 15 seconds.
- Tilt your head forward, trying to touch the chin chest.
- Make intensive massage of the joint area of the head and neck.
Is No less urgent and remedial gymnastics for the joints.
Toxins and other unwanted waste products are excreted from the body during the movement. The appearance of pain in the joint limits in mobility. The cartilage at this time is gradually destroyed, the tissues become less elastic and the muscles are shortened.
Medical joint exercises will evenly distribute the load on the affected joint, it will help to razrabotat and normalizes its work.
A Great danger to children is rickets. Is a disease that affects the bones. Mostly it affects children under the age of two years. The disease occurs everywhere, but mostly in areas where there is a shortage of sunlight. At risk are children born in fall and winter. Rickets upsets the calcium-phosphorus metabolism, bones become soft and deformed, and bone and cartilage tissue to grow defective.
The First symptoms of the disease are:
- the appearance of red spots on the skin
- hair loss on neck
- increased sweating with acid flavor.
Next, there is a decrease in muscle tone, indigestion, and muscle laxity. The main cause of rickets is lack of vitamin D. The Disease can trigger improper nutrition, lack of routine, illness of the mother during pregnancy, birth complications, lack of baby movements( tight swaddling, no massage or gymnastics for babies), rare stay on the street, as well as skin diseases. Rickets often suffer premature infants and twins.
Gymnastics in rickets is essential. It normalizes the psychomotor status and stops the deformation of the skeleton. The sooner you start treatment, the less will be the deplorable consequence. Do exercises, therapeutic massage, take vitamin D. When you practice make sure that the joints didn't like more than the norm, and be sure to include in the complex of breathing exercises.