Stretching herniation of the spine at home, exercise videos

Stretching of the spine herniation is a complex treatment and rehabilitation. Helps to eliminate painful conditions: headache, hard to breathe, the fires in the affected area, numbing of hands and feet, dizziness, difficulties with coordination and balance. These symptoms occur because when herniated arise pinching of the nerve roots and spinal cord.

To get rid of the unpleasant manifestations of a hernia, need to stretch the back. Increase the space between the vertebrae, the intervertebral discs will be released from compression. It will return to a normal diet and circulation. The clip nerves and inflammatory processes will be eliminated. The disks will slowly begin to regenerate.

Principles of physical therapy a herniated

Sedentary lifestyle, weak back muscles and extra weight lead to the fact that the vertebra begins to exert pressure on the cartilage tissue of intervertebral discs. First developed protrusion, then the hernia. Appears inflammation and bulging of the cartilage is putting pressure on the nerve roots and in the worst case – the spinal cord. If the hernia is too increased, the process can lead to the fact that the patient is severely disabled. Intolerable pain, which cannot remove the drugs – a reason for surgical intervention.

At the first sign of disease need to restore normal functioning of the spine, and this will help stretch the spine a herniated.

You need to find exercises to stretch depending on what section of the spine affected with hernia. If the patient is working hard on the problem and implements the recommendations of the instructor, will work to prevent surgical intervention. Doing physical therapy with a herniated spine, remember the following rules:

• Therapeutic exercises stretching is only valid when the acute phase has ended and the time of remission. If the patient constantly plagued by seizures, motor activity will only aggravate the pathological processes;
• The load should be slow to improve given the state of the patient and his physical condition, the symptoms;
• Classes are required to be regular, carried out at least every other day;
• Motion stretching should be smooth and neat. The patient should listen to your feelings and tell the instructor about the slightest discomfort;
• Not a valid jumping, running, vertical load on the spine;
• At first, you cannot roll back;
• If you had a pain attack, immediately stop the session stretching and consult your doctor.

Stretching at home

Stretching of the spine, hernia can be performed at home. Stretching exercises will help to release the disks, to restore their blood circulation, strengthen the muscle corset of the spine:

1. On all fours, completely relax your back;
2. Without changing his position, wipe – out, cave in up, breathing in, cave in towards the bottom. The head should stretch in the opposite housing side;
3. Start walking on all fours, with the tension pulling the forward legs;
4. On all fours will move the whole body forward and back. The lumbar spine should not be subjected to deflection;
5. Lying on his back and bending his legs at the knee, cross your palms on the back of the head. On the exhale, raise the shoulder girdle, as if trying to touch the elbows to the knee region;
6. Pull your hands along the length of the body, raises to the maximum the pelvic area.

See also: traction of the spine a herniated.

Lumbar

Most often, the hernia is localized in the lumbar spine. Exercises, stretching lower back at home, it is advisable to run 10 or 15 repetitions, depending on the physical condition:

1. Lie back, put your hands on your stomach. Slightly bend your legs. Strain the abdominal muscles, while pressing the lumbar region in the floor;
2. Lying on your back pull your hands along the length of the body, the legs keep straight. Head and shoulders lift so that the lower part of scapular region remained on the surface, and the legs are not lifted off the ground. Stay in this position for ten seconds and gently relax;
3. Lying on your back, slightly bend yourfeet. Place the palm on the opposite kneecap. Bend the leg touch so that the hand is resisting. Stay ten seconds in this position and switch arm and leg.

Thoracic

A herniated in the thoracic spine is rare, but there are also stretching your chest at home:

1. Sitting on a chair, pull to his back, place the hands on the occipital region and flexes to the max ago. Then from this position, perform a forward bend. About 4 repetitions will be enough;
2. Lie back, put it under the thoracic spine orthopedic cushion. Again, place your hands on the back of the head. Flexes, lifting the shoulder girdle and head. Try slightly move the roller on the back. About 4 reps again enough;
3. Lie down or sit to perform this movement at a stretch. Wrap the bottom of the sternum is long and wide enough piece of fabric. Picking up the remaining edges, strongly squeeze the cloth chest at the moment of exhalation. Relax the fabric, inhaling. Make ten repetitions.

Cervical

Cervical vertebrae – the smallest and thin, but very moving. If the hernia is localized here, follow all the movements of the stretch as gently and smoothly. Every movement, run ten times:

1. Sitting or standing with a straight back, arms down along the line of the hull. Gently turn the head to the maximum;
2. Without changing his position, touch the chin to the body. If I can make it painless, start as if to massage the chin to the clavicle;
3. Retaining its original position, pull back the occipital region (as if her hold on the rope) without making the head tilt. Chin pull back. So you achieve the correct position of the neck and stretch marks.

Exercises on the Board

Simulator device – a Board with a slope. In gymnastics on the Board you can gently stretch the spine, release of cartilage, to restore metabolic processes and blood circulation in the discs.

1. Lying on the Board on the back, hold hands, hands, feet lower down. Stretch your back by lifting the pelvic area;
2. After completing the previous stretching exercise, place feet on the Board. Gently lift the pelvic area;
3. Pull the whole body down, and gently swing the Board;
4. Bending his legs at the knee, in turn, lift the legs up;
5. Now lift the legs at the same time.

More complex stretching techniques with the use of this simulator suggest the presence of an instructor.