Gymnastics with spondylarthrosis

With a disease such as spondylarthrosis, the main treatment measures are medications, physiotherapy, and special gymnastics. Exercises for spondylarthrosis not only help relieve pain, but also strengthen the muscle corset, improve blood circulation to affected tissues. Gymnastics is effectively combined with massage, swimming, walking. Consider what it is.

The content of the article
  1. A little about the disease
  2. Gymnastics with spondylarthrosis
  3. Spondylarthrosis of the cervical spine: gymnastics
  4. Exercises for spondylarthrosis of the thoracic spine
  5. Exercises for spondylarthrosis of the lumbar spine
  6. Exercises for spondylarthrosis of the spine in the v >Arthrosis is the most common disease that affects all bone joints: joints of the foot, hands, cervical spine. A disease spoils a person’s life, as his performance is limited, he feels constant pain, and because of this disease, a person often has a headache and fever. At the initial stage of spondylarthrosis of the uncovertebral, lumbar, sacral or thoracic, gymnastics and exercise therapy helps to stop the destructive processes and relieve symptoms.
  7. Description of the disease
  8. Gymnastics with spondylarthrosis
  9. Physical therapy for inflammation of the vertebral joints
  10. The most effective exercises
  11. Corrective exercise therapy for spondylarthrosis (instructions)
  12. General principles of gymnastics with spondylarthrosis
  13. Best universal exercises
  14. To relax
  15. Spinal traction
  16. Sprain
  17. Muscle strengthening
  18. Two tips to improve your workouts
  19. Take a professional course in exercise therapy
  20. Sign up for the pool
  21. Conclusion
  22. Performing gymnastics with thoracic spondylarthrosis
  23. The healing effect of gymnastics
  24. Rules for therapeutic exercises
  25. Complex of exercises
  26. Performing gymnastics with thoracic spondylarthrosis
  27. The healing effect of gymnastics
  28. Rules for therapeutic exercises
  29. Complex of exercises
  30. Exercises for spondylarthrosis
  31. The benefits of therapeutic exercises for spondylarthrosis
  32. Rules for the use of physical education
  33. Complex of exercises
  34. Gymnastics for the cervical spine
  35. Thoracic exercise therapy
  36. Physical education for the lumbar
  37. Brief conclusions

A little about the disease

Spondylarthrosis is an arthrosis that appears in the region of the arcuate joints of the spine. It develops due to age-related changes, various injuries, malformations, a long stay in a forced position, excessive loads on the spine due to excess weight, hard physical work, kyphosis, or scoliosis or hyperlordosis. It can also be combined with a hernia, spondylosis, and other diseases of the spine of a degenerative-dystrophic nature.

Most often, the disease occurs in the elderly, but can also occur at a young age. The main symptom of it is pain, which manifests itself with the bends and turns of the body, and disappears or decreases at rest. The difference between the pain syndrome from hernias or osteochondrosis is that it is local in nature, does not give to the limb and does not provoke its weakness and numbness. With the development of the disease, pain is supplemented by morning stiffness.

With cervical spondylarthrosis, periodic aching pains occur in the neck, which intensify with movements. As the disease progresses, they can be given to the back of the head. With lumbar spondylarthrosis, pain in the lower back is recurring and aching.

Gymnastics with spondylarthrosis

Exercises can be performed up to three times a day. In the morning they are done to improve the mobility of the vertebral discs. At this time of the day, it is recommended to perform a light warm-up complex, even without getting out of bed. During the day after exercise an hour before bedtime, the main complex takes 20-30 minutes. A set of exercises should be selected individually by a specialist, and you can perform them at home.

Exercise therapy for spondylarthrosis is aimed at solving the following problems:

  • Reducing the load on the spinal column.
  • Improvement of blood circulation in the area of ​​soft tissues around the spine.
  • Removal of pain.
  • Increased spinal mobility in its various departments.
  • The regular implementation of physiotherapy exercises helps not only in the treatment of the disease, but also in the prevention of relapse.

Exercises assume the following rules:

  • All movements should be smooth and accurate. Jerks, sudden movements, excessive loads are not allowed.
  • Do exercises regularly. Only if you do gymnastics every day, it will give an effect: it will help improve blood circulation, support the physiological tone of muscles and maintain mobility of the vertebral joints.
  • It is important to monitor your well-being, noting any deviations from the norm. For convenience, you can record the results in a diary. It is recommended to start with 3-4 repetitions of each exercise, each time increasing by one and gradually bringing it up to 20 times.
  • With protrusions, the correct choice of exercises and their accurate execution are especially important.

Also note that exercise has contraindications. They are banned for acute severe pain, diseases of the heart muscle and thrombosis, as well as exacerbation of chronic pathologies.

A set of exercises should be selected individually by a specialist. However, there are sample sets of exercises that are considered universal. They differ depending on the location of the disease in specific parts of the spine.

Exercises can be performed in the system, and if you do this regularly, you will soon feel that the pain is gone, and you began to feel much better. It is recommended to add new exercises to the complex every 1,5-2 months.

Shishkevich Vladimir, orthopedic and traumatologistShishkevich Vladimir, orthopedic and traumatologist, project editor-in-chief ExpertNews.

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Spondylarthrosis of the cervical spine: gymnastics

Cervical spondylarthrosis is also called cervicarthrosis. The complex is performed in a standing position with legs spread shoulder-width apart, the back should be kept straight. Movements are measured and smooth. Circular head rotation prohibited. During the period of exacerbation, exercises can only be performed while lying on your back or sitting on a hard chair. In each position, the head must be fixed, counting to ten, and then proceed to the next movement. It is also important not to forget about fixation.

Gymnastics with spondylarthrosis of the cervical spine may include such exercises:

  • It is necessary to twist the fingers and place them on the forehead. Head strongly press on your hands, straining your neck. Count to ten. Then place your hands on the back of the head and lower your head back, squeezing your hands.
  • Lower your head down, firmly press your chin to your chest. Gently turn your head to the right as far as you can, then the same thing is done to the left. Do not forget about the account and fixing.
  • Place the palm of your right hand on the left temple area. Tilt your head to the right, simultaneously push it with your palm and lock, reaching the extreme position. Do the same for the second s >

Exercises for spondylarthrosis of the thoracic spine

This disease is also known as dorsarthrosis. Therapeutic exercises for spondylarthrosis of the thoracic spine can be based on such exercises:

  • The first exercise is done while sitting on a chair. The back should be held evenly, hands fall down. Take a deep breath, place your hands on the back of the head, bend backward, and then press yourself against the top of the back of the chair. Hold your breath, count to ten. As you exhale, return to starting position.
  • The second exercise is also done in a sitting position. Stretch your straight arms up, grasp the wrist of your left hand with your right palm. Gently lean to the right as low as possible and pull the left hand behind you, then change the position of the hands.
  • For this exercise, you need a hard roller of about 10 cm. You can use a rolling pin wrapped in a towel, a tightly twisted fabric bundle, and a pipe section. You need to lie on your back, put your hands behind your head. The surface should be even, sol >

Exercises for spondylarthrosis of the lumbar spine

This disease in medicine is known as lumbararthrosis. Exercises for spondylarthrosis of the lumbosacral spine can be as follows:

    Starting position – lying on your stomach. Put your hands behind your head. Gently lift the body, stretching your arms forward, then pull them back to s >

When localizing a deforming pathology in the lumbar region, one cannot bend the lower back, nor can one throw one’s head back. Try to avoid pain and be sure to control your breathing.

Exercises for spondylarthrosis can give excellent results if performed correctly and regularly. Remember that the complex should be selected by the doctor, and your task is to fully adhere to the recommendations given to them.

Exercises for spondylarthrosis of the spine in the v >Arthrosis is the most common disease that affects all bone joints: joints of the foot, hands, cervical spine. A disease spoils a person’s life, as his performance is limited, he feels constant pain, and because of this disease, a person often has a headache and fever. At the initial stage of spondylarthrosis of the uncovertebral, lumbar, sacral or thoracic, gymnastics and exercise therapy helps to stop the destructive processes and relieve symptoms.

Description of the disease

Spondylarthrosis is quite rare, as the joints of the spine are less stressed than other joints, such as the knee joints, joints of the foot and hands. Since most of the load is distributed on the ribs, and not on this joint. Therefore, the cervical spine often suffers from spondylarthrosis. The following can cause inflammation of the bone joints of the vertebrae:

  1. Overweight, as it creates an additional burden on the whole body.
  2. Large physical load on the body: improperly performed strength exercises, hard work.
  3. Bruises, sprains, and other back injuries.
  4. Staying a person for a long time in a place with a low temperature.
  5. Inconvenient shoes, frequent wearing high-heeled shoes.
  6. Passive lifestyle.
  7. Hernia.
  8. Diseases of the heart and blood vessels, infectious diseases, diabetes, bulimia, diseases of the spine.
  9. Unbalanced diet, which led to a deficiency of nutrients.

The disease does not begin to develop immediately, but gradually. First, the composition and consistency of the inter-articular fluid changes, which softens the friction between the cartilage and bone tissue. Because of this, cartilage tissue is damaged, and the interarticular gap narrows. And if the patient does not take action on time, then the destruction will affect the bone tissue. Outgrowths will appear on the joint, the joint space will be practically invisible. These changes affect muscle tissue and ligaments, due to which mobility will be severely limited.

The patient should not be delayed with treatment, especially in the initial stages of achieving remission is much easier. If you start complex treatment in time, then you can prevent the destruction of bone tissue and preserve cartilage.

However, before starting treatment, it is necessary to get rid of the reason that provoked spondylarthrosis (improper nutrition, hernia, uncomfortable shoes, obesity), if possible.

Gymnastics with spondylarthrosis

Gymnastics and physiotherapy exercises are mandatory for inflammation of the lumbar, cervical, sacral or thoracic spine. Since gymnastics helps relieve pain, swelling, inflammation and restore the mobility of the affected area. However, gymnastics with spondylarthrosis of the lumbar spine will not be useful if the following rules are not observed:

  1. The gymnastics program should be a doctor. Especially if the patient has a hernia. Each program is developed separately for each patient, taking into account the individual characteristics of his body, the stage of the disease, the cause of the disease and the type of spondylarthrosis of the uncovertebral, cervical, sacral or thoracic.
  2. During physical therapy exercises, the joints should not be overloaded. Therefore, in the first days of training, each exercise should be repeated no more than 1-4 times. The load must be increased gradually, from the time the number of repetitions can be brought up to 20 times.
  3. Exercise with physiotherapy for inflammation of the uncovertral, lumbar, cervical or thoracic region is required smoothly.
  4. Gymnastics should be carried out in a well-ventilated area. It is advisable to engage in comfortable and loose clothing.
  5. If spondylarthrosis affects the lumbar, sacral, uncovertral, cervical or lumbar, then therapeutic physical exercises are required daily. If during classes you will feel pain in the neck, lower back or chest, or if the hernia has worsened, then you just need to reduce the load or change the program. Interruption of classes is possible only in extreme cases.
  6. It is necessary to undergo a medical examination from time to time to monitor the progress of treatment.
  7. Before doing gymnastics, you need to do a warm-up, and after stretching.
  8. After training, swim or massage.

It is necessary to do gymnastics for 45 minutes a day. You should not do all the exercises at once, it is better to do for 10-15 minutes. During classes, you must constantly monitor the technique and body position, posture and breathing. Inhalation is required through the nose, and exhale through the mouth.

Physical therapy for inflammation of the vertebral joints

What exercises need to be performed with inflammation of the spinal joints depends on what area was affected (lumbar, sacral, uncovertral or other).

If spondylarthrosis of the cervical spine has developed, then gymnastics is performed from a standing position, so that an extra load is not created on the neck. With spondylarthrosis in the cervical region, you should move your neck very carefully, you can not quickly turn your head and sharply tilt it.

If the inflammation affects the chest area, then you can engage in from any position (standing, sitting, lying).

If spondylarthrosis affects the articulation of the lumbar region, then everything is better to do, either lying on your back or lying on your stomach.

The most effective exercises

Physiotherapy exercises will help with spondylarthrosis of the uncovertebral, lumbar, cervical, sacral or thoracic spine, only if the training program is correctly drawn up.

It is recommended to start gymnastics with breathing exercises and warm-ups. Respiratory exercises for spondylarthrosis are performed from a supine position.

Then it is required to inhale deeply and slowly through the nose, then slowly exhale through the mouth. Doing a respiratory workout is required to be done within 5-10 minutes.

With spondylarthrosis of the cervical spine, the following exercises should be performed:

  1. Shoulder movements. You can deal with this type of arthrosis from a standing or sitting position. The shoulders need to be slowly lifted and held in this position for several seconds, and returned to their original position. Then the shoulders should be taken to the side, closing the shoulder blades. In this case, the neck should remain motionless. Repeat all movements 8-10 times.
  2. Mach hands. You need to do it while sitting on a chair or standing. The arms are extended to the side, then the shoulder blades are pressed to the back, then you need to return to the PI. Repeat it also need 8-10 times.

Being engaged in physical therapy for the treatment of spondylarthrosis of the cervical spine, it is necessary to soften the movements of the neck so that pain does not occur.

Gymnastics with spondylarthrosis of the lumbar and thoracic spine:

  1. To take a starting position, you need to grab the bar with both hands. Then you need to relax your legs so that your back can stretch out. After that, you need to slowly pull your knees to your stomach. Repeat it at first 3 times, then gradually increase the number of repetitions.
  2. Get on all fours, then slowly and slowly bend and arch the spine. You need to bend your back until the chin touches the floor.
  3. To perform the following, you must take a lying position. Then the legs in a bent position should be gently pulled to the stomach.
  4. Crouching on a chair requires you to put your hands on a chair and press your feet into the floor. The pressure with your hands on the chair and feet on the floor should be maximum.

These are universal exercises for spondylarthrosis of the lumbar, uncovertebral, thoracic and sacral region, however, the doctor will independently determine which exercises should be included in the program. When doing gymnastics, the neck and head should remain motionless.

Uncovertebral, cervical and lumbar arthrosis is a serious disease, since without treatment it can lead to disability. Effectively treat the disease using gymnastics. It helps to relieve symptoms of the disease and trigger recovery processes.

Corrective exercise therapy for spondylarthrosis (instructions)

The full-fledged treatment of spondylarthrosis, as well as other diseases of the musculoskeletal system, necessarily implies a course or constant performance of special physical exercises. Gymnastics with spondylarthrosis in terms of the effectiveness of the effect on the spine is not inferior to medicines, and often it is even much more effective than advertised and expensive drugs.

What is the use of gymnastics?

Eliminates the initial causes of the disease: relieves the spine, improves blood circulation and metabolic processes.

Helps to eliminate pain or significantly reduce its intensity.

Returns flexibility to the spine, increasing range of motion.

When performed regularly, it prevents the progression of the disease and causes persistent marked improvement, including with advanced forms of pathology.

General principles of gymnastics with spondylarthrosis

Exercises will be useful only if they are performed correctly. First of all, do not start classes on your own, without consulting a doctor. In some situations (severe pain, adhesions, joint deformities, etc.), increased physical activity is contraindicated due to the risk of complications, but therapeutic gymnastics can be recommended for such patients by sparing methods to relieve back and relieve muscle cramps.

Ideally, the exercises should be performed under the supervision of a physical therapy doctor or after a course of physiotherapy in a clinic (hospital, sanatorium) and a detailed briefing on subsequent homework. The doctor will help you choose an individual set of training, explain in detail and show the most complex movements, warn against typical mistakes, and verify the correct execution.

If you practice on your own, adhere to the following rules:

  • do not do exercises with severe pain;
  • classes should not be accompanied by the occurrence or intensification of pain;
  • start training gradually, gradually increasing the load from day to day;
  • try not to take breaks, do it daily;
  • the duration of the training should be at least 10 and no more than 45 minutes;
  • the optimal time for classes is in the morning, after waking up (so you quickly remove the morning stiffness and “prepare” the spine for the working day);
  • when it is possible to do twice a day, correctly distribute the load: do active exercises aimed at warming up and increasing mobility in the morning, and calm, relaxing, stretching in the evening.

Best universal exercises

The nature and types of exercises for spondylarthrosis largely depend on the localization of the disease process (lumbar, thoracic or cervical spine), the degree of limitation of mobility, stage and severity of the disease. But there are a number of universal exercises – they will be useful in any form of the disease.

To relax

This exercise is great for warming up and completing your workout, and allows you to relax your back and abdominal muscles. This is the only exercise that can be performed even with severe pain.

PI (starting position): lying on your back, arms along the body. On the count of one or two, take a smooth deep breath, on the count of three-four-five-six, exhale slowly. Focus on breathing and chest function. Perform for 5-15 minutes.

Spinal traction

Exercise for traction well relieves pain, prevents adhesions (ankyloses), however, during a period of severe exacerbation, it should be performed carefully and only after consulting a doctor.

Outside a specially equipped office, traction is easiest to carry out on a horizontal bar, performing an elementary vis: under the weight of one’s own body, the spine is well straightened and extended. Disadvantage – overstrain in the hands develops rapidly.

For additional traction, knees can be pulled to the stomach during the execution of the hang.

Sprain

Such exercises allow you to restore mobility and flexibility of the spinal column, stretch and relax the muscles of the back, contributing to the abatement of pain.

IP: lying on your back, arms along the body. Bend your legs at the knees and slowly pull the knees to your stomach, trying to reach them to the chin. Perform 5-10 seconds.

IP: standing on all fours, palms wider than shoulders. Slowly bend, reaching chest and chin of the floor, linger in this position for 5-8 seconds. Go back to the IP smoothly, repeat 4-6 times.

On the cervical spine. IP: standing. Slowly, but with maximum amplitude, tilt your head back and forth 8-10 times, then the same amount to the right and left.

Muscle strengthening

These exercises strengthen the muscles of the back, chest, and abdominals, which ensures proper posture, corrects scoliosis and curvature of the spine, and prevents the formation of pathological bends. They are introduced into the complex after the relief of acute pain.

IP: lying on your back, arms along the body. Lift your head at an angle of approximately 45 ° from the floor and hold it at the count of one to eight.

IP: lying on your back, hands “locked” under your head. Lift your right leg at an angle of about 45 ° from the floor and hold it at the count of one to eight, return to the IP. Repeat with the left foot.

IP: the same (as in paragraph 2). Do the bike.

IP: the same. “Horizontal scissors”: legs straightened at the knees spread apart, then cross, breed again, etc.

IP: the same. “Vertical scissors”: lift the legs straightened at the knee joints at an angle of 45 ° to the floor and start moving in opposite directions (right leg up, left leg down and vice versa).

IP: standing on all fours. Raise and hold on the weight from one to eight straightened right arm and straight left leg, trying to keep them in the same plane with the body. Repeat with your left hand and right foot.

IP: sitting on a stool. The legs are bent at the knees (the angle between the thigh and lower leg is 90 °), the feet are spread apart shoulder width apart, the arms along the torso, and the fingers grab the chair seat. Straining your arms, “push yourself into the seat”, at the same time force your feet against the floor, as if trying to stand up with a stool.

Whatever complex of exercise therapy you choose for yourself, it is worth gradually complicating classes, replacing weekly exercises of 1-2. One complex should include 8-12 exercises, each of which is performed in 3-5 approaches. Training begins with relaxing exercises from a supine position, and then proceed to strengthening exercises, alternating them with stretch marks. By stretching, you can finish the lesson or conduct it separately.

Two tips to improve your workouts

Take a professional course in exercise therapy

It is highly advisable to take a professional exercise therapy course at least once a year. Physical therapy for spondylarthrosis, performed in medical institutions, has several advantages over home gymnastics:

  • it is safe because it is carried out under the supervision of a doctor;
  • gives a quick result in connection with the use of the most effective and individually adjusted exercises;
  • there is the possibility of using gymnastic apparatus and special equipment;
  • As a rule, such physical education is combined with other therapeutic measures (manual therapy, massage, physiotherapy).

Sign up for the pool

One of the most effective therapeutic exercises is swimming and water exercises. During a stay in the water, the spine practically does not experience stress, and you can exercise quite intensively, which strengthens the muscles well without creating a feeling of fatigue and overwork.

Conclusion

If you do gymnastics correctly and regularly, the result will be noticeable in a week. But in order to maintain the positive effect of the workouts, you will need to perform them constantly – only in this case you can stop the disease and restore the joints of the spine to their former mobility.

Performing gymnastics with thoracic spondylarthrosis

With spondylarthrosis of the thoracic spine, exercises in some cases help better than medication or other treatment. Although unusual in comparison with standard exercise therapy, they are very effective.

Spondylarthrosis of the cervical spine, as well as the thoracic spine, is almost always accompanied by pain. But when the degeneration of the vertebrae reaches a certain level, then there is a feeling of pinching in the chest. This effect is enhanced during physical activity, a long stay on the legs, after running. The pain is diverse: aching, pulling, not calming for a long time. With spondylarthrosis of the cervical spine, in severe cases, the pain does not allow turning the head, and the person is forced to turn not the head, but the whole body.

The healing effect of gymnastics

Exercise therapy for spondylarthrosis brings a number of well-defined positive effects:

  1. The load is removed from the spinal column.
  2. Blood circulation in the soft tissues around the spine improves.
  3. Pain is removed.
  4. The mobility of the spine in the thoracic, and most importantly, the cervical spine increases.
  5. With regular use, physiotherapy exercises not only treat spondylarthrosis, but also prevent relapses.

Rules for therapeutic exercises

First of all, you need to understand that physical therapy is prescribed only by a doctor and only after a thorough examination and diagnosis. This is due to the fact that there are a lot of forms and degrees of the disease, each person transfers it differently because of the characteristics of his body. Therefore, a set of exercises, and a scheme for their implementation are assigned individually.

The first lessons of physiotherapy should be carried out only under the guidance of a doctor, he will be able to teach how to make movements correctly and effectively. In the future, the patient will be able to repeat them themselves without constant monitoring by a specialist.

For independent studies, a number of mandatory requirements must be observed:

  1. You can not do exercises for the neck if there is a strong pain syndrome.
  2. As soon as the pain appears, the exercise must be stopped.
  3. The load increases smoothly, over a month.
  4. The training regimen must not be violated, exercises must be done every day.
  5. The duration of the training is 10 minutes at the beginning of the course, 45 minutes at the end.
  6. Gymnastics with spondylarthrosis is carried out in the mornings, immediately upon awakening, this will prepare the spine for the daily load.
  7. Exercises can be divided into morning and evening. Warming movements are made in the morning, and stretching movements in the evening.

Complex of exercises

Physiotherapy exercises are prescribed individually for a number of indicators, however, there are exercises that can be performed with any form of spondylarthrosis.

Stretching the spine relieves pain, especially if there is an intervertebral hernia. But you must keep in mind that in this case, a doctor’s consultation is required:

  1. The simplest traction without the use of mechanisms is hanging on the bar. You need to catch on her hands and sag, without touching the floor with your feet, for about 1 minute. To enhance the effect of the exercise, you can pull your knees up to your stomach.
  2. The next exercise is done on the floor, the starting position is on the back, arms are extended along the body. When stretching the spine, it is necessary to slowly pull the knees up to the chin and hold in this position for 10 seconds. The exercise should be repeated 5 times.
  3. Stretching the thoracic spine is carried out in the other direction, for this the initial position is taken on the knees, resting on the floor with palms spread w >

Exercise, which strengthens the muscles, is no less important for a healthy spine, because they help to maintain proper posture and relieve stress. At the same time, it is necessary to strengthen not only the long back muscles running along the spine, but also the abdominal muscles, oblique muscles of the abs, lumbar and even buttocks:

  1. When lying on your back, you should raise your head so that the chin rests on the chest, and hold it in this position for 10-15 seconds.
  2. Starting position on the back, hands behind the head. Legs alternately rise 45º above the floor, the knee is straight. This position should be maintained for 10-15 seconds, then the legs change.
  3. Starting position on the back, hands behind the head. The legs perform circular motions in a vertical plane, simulating a bicycle r >

As you can see, in principle, physical exercise equipment is not needed for physiotherapy exercises. Although, if you perform the whole complex of exercises, you may need an inclined board and a Swedish wall.

In order to recover from spondylarthrosis of the cervical and thoracic spine, it is advisable to undergo an extended course of physiotherapy exercises. And in order to consolidate the result, you should simultaneously go in for swimming, this will significantly reduce pain, and it is also desirable to undergo a course of therapeutic massage.

As a rule, a set of medical and sporting measures for spondylarthrosis of the cervical and thoracic spine gives tangible results after 7-10 days.

The main thing is not to interrupt the workouts and observe the mode of their implementation.

Performing gymnastics with thoracic spondylarthrosis

With spondylarthrosis of the thoracic spine, exercises in some cases help better than medication or other treatment. Although unusual in comparison with standard exercise therapy, they are very effective.

Spondylarthrosis of the cervical spine, as well as the thoracic spine, is almost always accompanied by pain. But when the degeneration of the vertebrae reaches a certain level, then there is a feeling of pinching in the chest. This effect is enhanced during physical activity, a long stay on the legs, after running. The pain is diverse: aching, pulling, not calming for a long time. With spondylarthrosis of the cervical spine, in severe cases, the pain does not allow turning the head, and the person is forced to turn not the head, but the whole body.

The healing effect of gymnastics

Exercise therapy for spondylarthrosis brings a number of well-defined positive effects:

  1. The load is removed from the spinal column.
  2. Blood circulation in the soft tissues around the spine improves.
  3. Pain is removed.
  4. The mobility of the spine in the thoracic, and most importantly, the cervical spine increases.
  5. With regular use, physiotherapy exercises not only treat spondylarthrosis, but also prevent relapses.

Rules for therapeutic exercises

First of all, you need to understand that physical therapy is prescribed only by a doctor and only after a thorough examination and diagnosis. This is due to the fact that there are a lot of forms and degrees of the disease, each person transfers it differently because of the characteristics of his body. Therefore, a set of exercises, and a scheme for their implementation are assigned individually.

The first lessons of physiotherapy should be carried out only under the guidance of a doctor, he will be able to teach how to make movements correctly and effectively. In the future, the patient will be able to repeat them themselves without constant monitoring by a specialist.

For independent studies, a number of mandatory requirements must be observed:

  1. You can not do exercises for the neck if there is a strong pain syndrome.
  2. As soon as the pain appears, the exercise must be stopped.
  3. The load increases smoothly, over a month.
  4. The training regimen must not be violated, exercises must be done every day.
  5. The duration of the training is 10 minutes at the beginning of the course, 45 minutes at the end.
  6. Gymnastics with spondylarthrosis is carried out in the mornings, immediately upon awakening, this will prepare the spine for the daily load.
  7. Exercises can be divided into morning and evening. Warming movements are made in the morning, and stretching movements in the evening.

Complex of exercises

Physiotherapy exercises are prescribed individually for a number of indicators, however, there are exercises that can be performed with any form of spondylarthrosis.

Stretching the spine relieves pain, especially if there is an intervertebral hernia. But you must keep in mind that in this case, a doctor’s consultation is required:

  1. The simplest traction without the use of mechanisms is hanging on the bar. You need to catch on her hands and sag, without touching the floor with your feet, for about 1 minute. To enhance the effect of the exercise, you can pull your knees up to your stomach.
  2. The next exercise is done on the floor, the starting position is on the back, arms are extended along the body. When stretching the spine, it is necessary to slowly pull the knees up to the chin and hold in this position for 10 seconds. The exercise should be repeated 5 times.
  3. Stretching the thoracic spine is carried out in the other direction, for this the initial position is taken on the knees, resting on the floor with palms spread w >

Exercise, which strengthens the muscles, is no less important for a healthy spine, because they help to maintain proper posture and relieve stress. At the same time, it is necessary to strengthen not only the long back muscles running along the spine, but also the abdominal muscles, oblique muscles of the abs, lumbar and even buttocks:

  1. When lying on your back, you should raise your head so that the chin rests on the chest, and hold it in this position for 10-15 seconds.
  2. Starting position on the back, hands behind the head. Legs alternately rise 45º above the floor, the knee is straight. This position should be maintained for 10-15 seconds, then the legs change.
  3. Starting position on the back, hands behind the head. The legs perform circular motions in a vertical plane, simulating a bicycle r >

As you can see, in principle, physical exercise equipment is not needed for physiotherapy exercises. Although, if you perform the whole complex of exercises, you may need an inclined board and a Swedish wall.

In order to recover from spondylarthrosis of the cervical and thoracic spine, it is advisable to undergo an extended course of physiotherapy exercises. And in order to consolidate the result, you should simultaneously go in for swimming, this will significantly reduce pain, and it is also desirable to undergo a course of therapeutic massage.

As a rule, a set of medical and sporting measures for spondylarthrosis of the cervical and thoracic spine gives tangible results after 7-10 days.

The main thing is not to interrupt the workouts and observe the mode of their implementation.

Exercises for spondylarthrosis

Gymnastics is prescribed for spondylarthrosis as one of the main methods of treatment of chronic disease of the intervertebral joints. The sports complex is aimed at restoring the mobility of the affected department and reducing pain. Exercise therapy is selected for each patient in a personal order, depending on the nature of the disease and the localization of the lesion.

The benefits of therapeutic exercises for spondylarthrosis

Improving exercise with spondylarthrosis has a number of useful properties, which include:

  • getting rid of pain and discomfort;
  • strengthening the muscles of the spine;
  • improvement of blood circulation in the affected tissues;
  • prevention of the inflammatory process;
  • load reduction and relaxation of the affected area;
  • restoration of mobility of the spinal column.

For a more effective treatment process of spondylarthrosis, it is recommended to use therapeutic exercises in combination with massage and swimming.

Rules for the use of physical education

Before proceeding to the implementation of therapeutic exercises, you should familiarize yourself with the general rules for the use of exercise therapy for spondylarthrosis, which are as follows:

For severe back pain, stop exercising.

  • Training is held regularly, every day, up to 3 times a day. Charge smoothly, without sudden movements.
  • It is recommended to start with 3-4 repetitions 15 times.
  • It is desirable to increase the load sequentially when the body gets used to the complex.
  • Before doing gymnastics, you should do a little workout.
  • When doing the complex, you need to breathe through your nose and keep your back straight.
  • In poor health and severe pain should stop physical education.

Complex of exercises

Therapeutic gymnastics is focused on spondylarthrosis of the cervical, lumbosacral, and thoracic spine. Wellness exercises are selected by a specialist in a personal manner, depending on the type of lesion. The complex should be carried out for a long time at home.

Gymnastics for the cervical spine

Exercises are carried out in an upright position with a straight back. Spondylarthrosis of the cervical spine is the most serious disease, therefore, charging should be performed smoothly, without sharp amplitudes. The complex consists of the following exercises:

The patient can perform head tilts forward and backward.

  • Head down, chin tightly pressed to chest. Gently make revolutions with the head in the left side, then in the right. Run 15 times in each direction.
  • Standing upright, slowly tilt your head back, pause for 7 seconds. Then, return to the starting position and press your head to the chest. Do 15 times.
  • Keep your hands under the chin. Lower the head to the chest, while at the same time press down the chin with your palms, expressing resistance to the movement of the head. Do the exercise for 1 minute. Repeat 7 times.
  • The palms are placed on the forehead. Straining the cervical spine, press head on hands for 30 seconds. Then place the upper limbs on the back of the head, performing pressure with the head. Do 10 repetitions.
  • Place your left hand on the right ear zone. Lower your head to the left, crushing it with your palm. Hold for 10 seconds. Perform the exercise with the opposite side.

Thoracic exercise therapy

The complex is done as follows:

For the thoracic section, back flexions are useful.

  • Lying on the spine, arms placed along the body. Take a smooth and full breath, then a slow exhale, the duration of which is twice as long as a breath. Continue breathing exercises for 5 minutes.
  • In a sitting position, the upper limbs are down. Inhale fully, place your hands behind your head and gently bend back. In this position, stop breathing for 8 seconds, return to the starting position.
  • Continuing to be on a chair, stretch the upper limbs up. Grab your right hand with your left hand. Perform a slow tilt to the left. Repeat gymnastics 15 times, changing the position of the hands.
  • While in the vertebral region, place the roller in the lumbar region. Arms extended upwards, socks connected. Continue stretching movements for 5 minutes.

Physical education for the lumbar

With the localization of the disease, you can not bend the lower back much and tilt your head back. Exercises for spondylarthrosis of the lumbar spine are performed slowly, breathing in through the nose, exhaling through the mouth. The gymnastic complex aimed at restoring the muscles of the spinal column consists in the following:

For the lumbar spine, the patient can perform the “cat” exercise.

  • In a position on the stomach, arms are crossed behind the head, lower limbs are pressed to the floor. Slowly raise the housing up, connecting the blades. Hold for 10 seconds, return to the starting position. Do 15 repetitions.
  • Lying on the spine, the upper limbs are placed along the body, the lower ones are in the upright position. Lift straight legs up in turn. Perform 10 lifts on each leg.
  • In the original location, the lower limbs bend at the knee joints, the lower back rests on the floor. At the same time raise the legs and torso, return to the starting position. Play 15 times.
  • Become a cat. Make the back deflection as much as possible, fix in the pose for 8 seconds. Return to starting position. Fill 15 deflections.
  • Lying on the back, arms along the length of the body, legs straight. Raise the lower limbs and twist the “bicycle” for 15 seconds. Repeat 10 times.

Gymnastics of the lumbosacral spine is recommended to be performed at any stage of development of spodilarthrosis. Exercise effectively affects the entire musculoskeletal system.

Brief conclusions

Physical therapy for spondylarthrosis is an important component of the elimination of the disease, which is no less effective than drug treatment. Correctly selected exercises and the regularity of their implementation will help to thoroughly slow down the development of pathology and restore damaged joints of the spine.

Morozov Georgiy

Georgy Morozov, rheumatologist. For more than 20 years, he has been involved in the diagnosis, treatment and prevention of joint diseases.

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