Our interest today is exercises in chest osteochondrosis. Osteochondrosis is an insidious, unpleasant disease. Where does it come from?
What you will find in this article:
Signs and symptoms
Problems with the spine in conditions of deteriorating ecology are aggravated by a predominantly sedentary lifestyle, abundant irregular nutrition, and products harmful to humans. Often, professionals are treated with pains in the spine.
As a rule, these are mainly the cervical , thoracic and lumbar regions. In most cases, the doctor diagnoses "osteochondrosis" - dystrophic destruction of the cartilage and joints of the spine.
Often, the disease sneaks up unnoticed, as if accumulating violations in the body. First, the first bell can be overlooked.
Some heaviness in the back, inconvenience, nagging, aching sensations, which can not be called pain. But somewhere between the shoulder blades something lurked. Then the person pays attention to the general stiffness, the gradual loss of flexibility.
Suddenly, sudden movement causes pain, sometimes it slips into a passive state. Numbness of fingers is noticeable.
Erroneously, these signs may indicate diseases of the internal organs: ischemic heart disease, intercostal neuralgia, even pneumonia in breathing difficulties.
What causes painful manifestations in the thoracic spine
Here are the reasons that contribute to deviations from the norm:
- predisposition due to heredity;
- heavy physical activity associated with professional activities;
- passive lifestyle;
- metabolic disease;
- infectious diseases;
- ecology (air, drinking water);
Self-medication or neglect of these signs is unacceptable. In order not to take one disease for another with similar symptoms, you should see a doctor. Only an expert will understand where the pain is coming from, how it is in character and what to do in this case.
Known effective methods of diagnosis:
- magnetic resonance, computed tomography.
Carefully carried out studies will most accurately diagnose the degree of the disease, determine the mode of first exacerbation elimination, and then preservation or the final procedure for healing.
Treatment of breast osteochondrosis
Based on the research of specialists and scientists, complex measures aimed at treating this problematic disease have been developed. A comprehensive attack on the disease is used:
- effects on internal organs (medication);
- and external (manual therapy, physiotherapy).
Both those and others are called upon to stop the pain during exacerbation of the disease, to remove inflammatory processes, to restore the strength of muscle tissue, nerve endings. The last stage of treatment is massage and physical therapy (physical therapy) , in order to consolidate the course, to prevent relapse.
About motion treatment
Under the supervision of a physician, the treatment of osteochondrosis at home is possible in the form of a special gymnastics complex. It can be made independently, together with the attending physician or use posted on the Internet.
Among them, the most popular are the author’s programs for the treatment of spinal ailments, which were developed by famous athletes and physicians. For example, Alexandra Bonina, sports physician and physiotherapy physician, or Dr. Bubnovsky, the founder of kinesitherapy, exercise therapy with exercise.
Alexandra Bonina has developed a two-week course to strengthen the muscular system that supports the spine. 30 minutes a day, five days a week should be performed stretching the spine.
Dr. Bubnovsky is a program for restoring lost functions from 20 exercises, which in the gym are performed on special simulators, but are quite accessible at home. Weights, dumbbells - a convenient burden for such exercises. For stretching the spine recommended exercises with an expander, with a stick.
Also, ancient yoga has developed a lot of asanas, twists, deflections, and various postures that will help prevent ossification of articular cartilage.
And in cases where the disease still affected the thoracic spine, recommends classes for the development of intervertebral discs. These are the same exercises for stretching the spine, such as flattening the shoulder blades, arching, push-ups.
Complex exercise in chest osteochondrosis
The goal of the training is to increase the flexibility and mobility of the thoracic spine, for which stretching exercises are used.
In the future, to strengthen the muscular corset of the back, you can apply additional exercises with a load, but you need to start training with small.
Exercises should be carried out smoothly, at a slow pace, staying in the final phase of the movement for 2-3 seconds.
Exercise 1 Starting position - legs slightly apart, straight arms raised to shoulder level. Take a deep breath - pull your arms back as far as possible, exhale - fold your arms in front of your chest and put your arms around your shoulders. Repeat the exercise 5-6 (then up to 10) times.
Exercise 2 . Starting position - legs shoulder-width apart, arms down, back straight. Shoulders bring together in front of him as close as possible to each other, the back is round (exhale). To stay in this position for 2–3 seconds, then inhale, gently spread the shoulders to the sides and back, and also linger for 2–3 seconds. Repeat the cycle 5-6 (or more) times.
Exercise 3 . Starting position - standing facing the corner, arms bent at the elbows and rested with palms against opposite walls. With an effort to stretch the body to the center of the corner, trying to stretch the pectoral muscles and reducing the shoulder blades. Inhale Hold in this position for 5 seconds, then return to the starting position. Repeat 3-4 times (then - more).
Exercise 4 . Starting position - sitting on a chair or bench, arms bent at the elbows, fingers locked in the neck. With an effort to bend backwards, moving your elbows as far as possible to the sides and arching the chest forward. Inhale Hold in this position for 5 seconds, then return to the starting position. Repeat 3-4 times (then - more).
Exercise 5 . Starting position - standing on all fours based on straight arms. Exhale - bend your back, bring down the shoulder blades and lift your head up, inhale - arch your back, lower your head down. This exercise is often referred to as "Cat's back."
Exercise 6 . Starting position - standing, legs slightly wider than shoulders, back straight, arms extended along the body. While inhaling, make bends, while hands slide along the body after the body: bend to the right - the right hand seeks to reach the knee, the left - to the lower border of the ribs, and vice versa. Do not bend the body forward. Exhale - return to starting position. Repeat 3-4 times in both directions, then more.
Exercise 7. Repeat exercise 1 at a slower pace.
At the beginning of training, these exercises are enough. In the future, you should add exercises to strengthen the muscular system of the back.
Exercise 8 . Starting position - lying on his stomach, arms stretched forward. Inhale - put your hands behind your head and lift the upper body from the floor as much as possible. Exhale - return to starting position. Repeat from 3-5 to 10-15 times or more.
Exercise 9 . Starting position - lying on the stomach, arms bent at the elbows and connected under the chin. Inhale - raise your legs as straight as possible above the floor. Exhale - return to starting position. Repeat from 3-5 to 10-15 times or more.
Exercise 10 . Starting position - lying on your back, inhale. Exhale - tighten your knees to the stomach, clasp their hands and tilt your head forward. Hold in this position for 5 seconds, then return to the starting position - inhale. Repeat from 3-5 to 10-15 times or more.
Exercise 11 . Starting position - lying on your back, inhale. Raise up straight legs whenever possible - exhale. Exercise strengthens the abdominal muscles, which subsequently will allow to remove some of the load from the spine. Repeat in individual quantities.
Finishing classes always need breathing exercises. To deal with such recommendations is simple. Their effectiveness is confirmed by reviews of people who have had unpleasant moments left behind.
The author's system of Alexandra Bonina for the elimination and prevention of breast osteochondrosis
This system, based on therapeutic physical exercises, will help you even if you have tried all possible methods and are already desperate to eliminate the symptoms of thoracic osteochondrosis!
“The body works the same for all people. Therefore, what has already helped thousands of my clients will help you too! ”