14 August

A set of exercises with osteochondrosis

cause of many degenerative disc disease, especially in the summer, when at the height of summer cottages of work, or on hot days walking drafts.But we should not tolerate a lot of pain, but to do the prevention of degenerative disc disease, spinal strengthening, is necessary.

If you have early signs of osteoarthritis, the first painful, it is necessary to urgently change the soft mattress on the semi-rigid, best orthopedic.Try not to lie on cots, sagging sofas and do not put pillows under your head high - enough small and flat pillows.

sure to consult a doctor and pay heed to him.A set of exercises that are recommended for those who suffer from osteochondrosis.Exercise Try to do carefully, starting with healthy legs and relaxing the muscles as much as possible.Movements should be slow, and put under your knees soft roller.Exercises that cause pain, limit span, voltage or eliminate entirely, but in no case do not do the exercises through the pain!

When the pain in the spine can be partially fulfill (2

-3 times a day for 15 minutes) following exercise.

- Lie on your back, pull your hands along the body.On account of "time" - you need to raise your hands up, pull the socks themselves.At the expense of "two" - to return to the starting position.Perform this exercise 1-2 times.

- Lie on your back, put your hands up.On account of "time" - grab the wrist of the right hand and the left, pulling yourself torso to the right.At the expense of "two" - return to starting position.On the count of "three" - do the same to the left side.Perform this exercise 1-2 times.

- Lie on your back, pull your hands along the head.In this exercise, bend and straighten your knees, feet sliding on the bed: right, left, both (6-8 times).

- Lie on your back.On account of "time" needed to pull the right knee to the stomach, clasp hands to touch his forehead knee.At the expense of "two" - to return to the starting position.On the count of "three" - the same with the left knee.At the expense of "four" - return to the starting position.At the expense of "five" - ​​pull his knees to his stomach, clasp hands to touch his forehead knee.On account of the "six" - return to the starting position.Perform this exercise 1-2 times.

When back pain poutihnut, complex therapeutic exercises can be completed, and other exercises.

- Lie on your back, bend your legs at the knees, hands extend along the head.On account of "time" - grab the right wrist with his left hand.Lower your knees to the right side, and pull out the left hand.At the expense of "two" - return to starting position.On the count of "three" - lower your knees to the left side, pull to the right hands.At the expense of "four" - return to starting position.Perform this exercise 6-8 times.

- Lie on your back, lift up your hands.On account of "time" - bend your legs, hugging her knees.At the expense of "two" - return to starting position.

- Lie on your back, pull your hands along the head, legs apart arrange.On account of "time" - tighten your leg muscles to stretch the impression of the arms and legs in opposite directions.Position hold 4-6 seconds.At the expense of "two" - slowly relaxing, return to starting position.Perform this exercise 5-7 times.

- Lie on your back, pull your hands along the body.On account of "time" - bend your knees, lean on the foot and upper back, lift the pelvis, tighten your buttocks.Hold this position of 4-6 seconds.At the expense of "two" - return to starting position.Do this exercise 8-10 times.

- Lie on your stomach, hands folded under his chin.On account of "time" - lift your left leg straight.At the expense of "two" - a straight right leg.On the count of "three" - to connect the two legs, holding them.Perform this exercise 6-8 times for 4--6 seconds

the full range of proposed exercises take no more than 30-40 minutes.Perform it can be 2 times a day, taking a break for 5-6 hours.To therapeutic exercises bring the greatest benefit, deal with it on a daily basis, do not overreach and before the training, try to consult with your doctor.

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