LFK for the spine: exercises and procedures

You can maintain your health in various ways. One of them is exercise therapy, in other words, exercise therapy. In this article I want to talk about how you can help your spine with a set of exercises.

A few simple rules

First and foremost, it is very important to say that exercise therapy for the spine should not bring pain to a person and cause too much muscle tension, as this can happen when working in gyms. The fact that this is a physical exercise, not strength training. It is also necessary to know that to start better with simple exercises and do them a couple of times in several approaches. Only with time you can increase the number of loads. To avoid even small painful sensations during the session, the body must be warmed up. You can do this in a hot bath or with a steamed towel. Another very important periodicity of all exercises. So, exercise therapy for the spine should become a habit, especially when the question concerns people with chronic forms of the disease. The more regular the classes, the better the result and the state of health of the patient. However, do not be scared, because even a daily lesson for as little as 10-20 minutes can bring excellent results. A small nuance: if a person has pain from time to time, at such times it is better not to conduct exercises and postpone for a certain period. And, of course, the ideal option - on any questionable issue to consult a doctor who, by the way, can himself prescribe exercises of exercise therapy for the spine.

Neck

Very rarely a person has problems with the whole spine. Most often this is a certain part of it can bother the patient. That's it's best to train. So, now we will talk about what should be the exercise therapy for the cervical spine. Here it is worth saying that it is also important to know your problem. After all, you can just train the mobility of the vertebrae, and you can devote lessons to the relief of pain. That's exactly what this is about. So, the complex for relaxing muscles and reducing pain will consist of 5 simple exercises, which, however, will give excellent results.

The first exercise: in sitting position, you must put your palm on the forehead and make the head incline forward, with your hand as if opposing it. Continue for 10 seconds, then 10 seconds to rest. Ideal number of approaches: 10. This exercise is good in that it ensures the correct position of the head and develops the mobility of the vertebrae.

The second exercise: in order to strengthen the lateral muscles of the neck, you must also put a hand in the sitting position, but not on the forehead, but on the temple, counteracting the movement of the head with the hand. Again, do ten approaches for 10 seconds with the same number of respites.

The third exercise: in the standing or sitting position, lower the arms along the trunk. You need to raise your shoulders as high as possible, holding them in such a tense position for about 15 seconds, gradually lowering them. A breather: 10 seconds, the number of approaches: 10 times.

The fourth exercise: in the supine position, you need to massage the part between the occiput bone and the soft part of it, where the muscles are. Do this about 3-4 minutes, without fear of pressing on this area. You need to do this to reduce pain, and also to cope with a headache.

Fifth exercise: massage the place of attachment of the neck muscle to the shoulder blades. To do this, you need to massage the area from the top and center of the blades for 3-4 minutes. It is important to say that in the beginning there may be pain, but in time they will simply disappear.

Thoracic department

The following disease can also help exercise therapy: osteochondrosis of the thoracic spine. To do this, you can also choose a set of effective exercises. It will be aimed at improving the mobility of the thoracic spine, as well as restoring the possibility of deep breathing.

Exercise one: you need to sit on a chair with a strong high back. First, the man bends forward, stretching as much as possible, then deviates backwards. The exercise is best repeated 3-5 times.

Exercise two: you need a roller about 10 cm in diameter, if there is not one, you can wrap a towel on a rolling pin. This device is placed under the thoracic area, the person lies on his back, tucking his hands behind his head. The patient must first bend, then lift the trunk. Do this about 3-4 times. To train the different parts of the thoracic spine, the roller needs to be moved.

Exercise is the third, with the assistant: the assistant should massage the area a little between the shoulder blades. Then the patient with force pulls them together, holding some time in this position, then relaxes. At the same time the assistant pushes the shoulder blades well, as if helping them to divide to the max.

Lumbosacral Department

There are also exercises for exercise therapy of the lumbosacral spine. So, you can just train this area, and you can stretch the spine a little to ease the pressure on the tissues in the problem areas of the back.

Exercise one: lying on his back with slightly bent legs, a man must stretch his abdominal muscles, while not holding his breath. This is done approximately 10-15 times. This exercise helps to bend a little to the spine.

Exercise two: you need to take the support, kneel before her, put your head on it and bend the back up and down, pulling the muscles. In the upper and lower position, stay for about 10 seconds, but avoid pain in the back. Repeat the exercise 10 times.

Exercise three: you need to open the door and hang on it on outstretched hands, bending at the same time the legs in the knees. So you need to hang for at least a minute, after the exercise rest minutes 10. Do a couple of approaches a day. This exercise perfectly stretches the muscles and relieves pressure on the vertebrae.

Exercise four: you need to hang on the crossbar on your right hands, turning your body to the right, then to the left. In this case, the neck, shoulders should not strain, everything should be as relaxed as possible. This is also a stretching exercise, which can be repeated several times a day. To hang so it is necessary for three or four minutes.

Fracture of the spine

LFK for a backbone is required and in the event that the person had a compression fracture. However, it is important to say that all the exercises should be prescribed by a doctor, it is not recommended to help yourself, because such behavior can even worsen the situation. It is also necessary to recall that the rehabilitation and recovery period will be very long. So, the first period of exercise therapy for a fracture of the spine lasts approximately the first two weeks, when the load is minimal, and exercises for a healthy person will seem childish in general. All movements will be carried out in the supine position. The second period of rehabilitation is 3-6 weeks after injury, the exercises are performed lying on the back and stomach. The third period is the second month after trauma to the spine. You can already do the exercises, standing on all fours. The fourth period, the last one, is the third month after the injury: exercises are added in the standing position, also exercises with the ball.

Protrusions

LFK is also prescribed for protrusion of the spine. This is one of the most common forms of degeneration of the spine, which is observed in almost 80% of people. It is important to note that this is the initial stage of the hernia, so the problem must be dealt with very effectively. Help in this therapeutic exercise. However, classes will not be comprehensive, you need to train exactly the area where the problem exists. The most common options are protrusions of the lumbar region, and protrusions of cervical and thoracic disks are also possible. Again, it is important to say that this is the situation where the treatment should be prescribed exclusively by a doctor, and he also develops a set of useful exercises that will suit this person. Only in this case it is possible to achieve the desired results and not to harm yourself.

Scoliosis

If a person has scoliosis, LFK for the spine will also help. Exercises here should not be aimed at stretching the back, this can somewhat worsen the patient's condition. Classes are held in different positions.

Position "standing": walking on the spot while maintaining a level posture; Lifting hands up, standing on toes and just on full foot.

Position "lying on the back": pull the elbow of the right hand to the left knee and vice versa; Alternately pulling your knees to your chest.

The position of "lying on your stomach": the boat - you need to bend upwards, fixing for a couple of seconds in this position. To return to the starting position very slowly. Leaning on your hands, raise your legs as high as possible.