12 August

Lumbar osteochondrosis .Exercises to strengthen the muscles of the spine

One of the main problems in the treatment of lumbar degenerative disc disease is the creation of a strong muscular corset.Trained muscles unload the spine and reduce the load on the spinal discs.All exercises are performed only during the period when there is no acute pain.

before the training you need 1-2 minutes to breathe correctly.Lying on your back, put one hand on his chest, the other on his stomach.The abdomen tighten and air dial into the chest.The breath - in through the nose, exhale - through the mouth.Belly leave fit.Then stretch, without changing the original position, and then proceed to the exercises

1. Starting position - lyi

ng on his back.Legs bent at the knees, feet on the floor, arms at your sides.Press your lower back against the floor.Then slowly lift the pelvis, leaning on the thoracic spine - breath.Try while pulling each vertebra.

then also slowly lower the trunk, "laying" on the floor vertebra by vertebra, - a breath.Repeat the exercise 7-10 times.

2. Starting position - lying on his back.legs bent at the knees raised up so that the knee is over the hip joint, stomach tightened.Alternately straighten legs - exhaling, bend - breath.Repeat the exercise 7-10 times for each leg.

3. Initial polozhenie.- supine.Legs bent at the knees, arms are locked in the lock on the back of his head.Lift your head and shoulders off the floor to the base of the blades - exhale.Lower - breath.Repeat 10-12 times.

4. Starting position - standing on all fours.Keeping back flat position, at the same time lift the left arm and right leg up - exhale, lower - breath.Then do the same exercise for the right hand and left foot.Repeat 7-10 times.

5. Starting position - lying on his stomach.Arms bent at the elbows, the elbows - at shoulder level, the emphasis - in the forearm.The rib cage is lifted, neck stretched out.Lift your pelvis up to shoulder level, bending your knees.While maintaining steady breathing, stay in this position for 30 to 60 seconds.Then slowly return to starting position.Repeat 5-6 times.

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