Regular exercise is vital for every person. Gymnastic exercises allow you to harmoniously develop muscles , form a beautiful figure , trained muscles allow you to maintain your posture even when a person stays in one position for a long time. Physical education helps to live. A person who owns his body , a sports person, and everything is going well in life. Of course , the phenomena of osteochondrosis are irreversible. But pain can be relieved by preventing relapses and following the recommendations of doctors. This is facilitated to a large extent by gentle gymnastics.
Exercises for the health of the back and spine
Before you start therapeutic exercises , try to identify the organs of the body , the muscles in which are the most weakened , and train first of all in strengthening these muscles.
1. Stand up straight. Legs together. Relax and lean forward. At the same time, bend as low as possible. Legs are straight. If you were able to complete this exercise , your back muscles , calf mobility and tendon elasticity are fine. If you failed to do this , then are contracted and tense.
2. Lying on your back on the floor , hook your feet into a chair and try to lift your torso. If you were able to complete this exercise at least once , the muscles of the thighs and abdomen can fully support your weight.
3. Check the strength of the abdominal muscles. Lying on the floor , bend your legs , press your heels to your buttocks. Feet should not come off the floor. The exercise was successful if the legs did not rise from the floor.
4. Check the strength of the lower back muscles. Lying on your stomach , interlace your hands behind your neck. Place a pillow under your stomach. Raise your legs without bending them at the knees. Hold them in this position for 1-5 seconds.
After identifying your weaknesses, start doing exercises to stretch the tissues and restore their vital activity.
- Lie on the floor on your stomach. Place your head on folded hands. Tighten your gluteal muscles. Hold this position for 2 seconds and relax.
- Lying on the floor on your back , bend your legs. Tighten the muscles of the abdomen , at the same time try to tighten the muscles of the buttocks. Hold this position for 2 seconds. Your lower back should remain pressed to the floor. If the exercise does not work out , strain the muscles of the abdomen and buttocks alternately.
- Lying on your stomach , stretch your left arm and right leg as far as possible , relax. Change arm and leg. Stretch your arms and legs at the same time and relax. You train all the muscles.
- Sitting on a chair , spread your legs. Lower your head , then your shoulders and arms, and lean as low as you can. Return to starting position , straighten up and relax.
- Sitting on a chair , lean forward , lower your head and shoulders. Lean to the left and slowly straighten up. Rest for a second and do the indicated movements with an inclination to the right.
- Lying on your stomach on the floor , put your shoulder blades together , shrug your shoulders. Relax. Place a pillow under your stomach. Lying on the floor , slowly turn your head to the left , return to the starting position , relax. Do the same while sitting.
- Sitting on a chair , place your hands on your neck with your fingers interlaced. Take your elbows as far back as possible. Return to starting position , lower your arms , relax. Repeat this exercise several times.
- Sitting on a chair , place your hands on the edges of your shoulders. Bring your right hand as far to the left as possible , and your left hand as far to the right as possible , trying to cross them. Return to starting position , lower your arms and relax.
working sitting
With a sedentary and sedentary lifestyle, blood stagnation occurs in all parts of the spine. As a result, metabolic products that are not removed with the blood accumulate in the body. Therefore, there is numbness of the limbs , goosebumps and other very diverse pain sensations. Often this leads to intercostal neuralgia , chest sciatica.
To prevent this disease , do the following exercises during the day:
- Sitting on a chair , lean on its back. Put your hands behind your head , inhale and bend back strongly 3-5 times. Breathe out.
- Stretch , raising your arms up , with a deep breath in and out.
- Slowly raise and lower your shoulders.
- Slowly turn your head to the right and left.
- Lean to the sides , touching the edge of the floor with your hands.
- Alternately raise your bent legs , resting your hands on the seat of the chair.
This is where self-massage can help.
Here are more exercises to relax the muscles of the neck and shoulder girdle.
- Inhale deeply , press the brush against the temple. Take your hand away and relax , dropping your head on your chest. 2-3 times.
- Put your hands closed in the lock behind your back and press on the back of the head , as if experiencing its resistance. Lower your arms and relax your neck muscles as much as possible. 2-3 times.
- Squeeze your shoulder blades hard. Hold this for 5-6 seconds and relax your muscles. 8-10 times.
- Bring your elbows in front of you , return to the starting position and relax your muscles. Repeat 8-10 times.
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