Yoga with osteochondrosis may be used, but to learn it right techniques needed only under the guidance of well-trained coaches and in consultation with the attending physician. If you study yoga instructions on paper, after the adoption of the next asana can not straighten up. For a yoga there are some simple security exercises, including for the treatment of degenerative disc disease.

What is Yoga

Yoga - is a complex multistage ancient Indian system of physical and spiritual development of man. One of the stages on the path of perfection is the development of control over the body and the breath, which is achieved by means of physical and breathing exercises.

In order to really do yoga, you need to get acquainted with the ancient Indian philosophy, on the basis of which the system is built. Most people want to quickly learn some techniques that are usually ineffective. And with osteochondrosis may even be dangerous, as in yoga uses special static exercises - asanas, sometimes very false to perform unprepared people. If you start the treatment of degenerative disc disease with the implementation of complex asanas, the result is just the opposite and quite natural - infringement of the spinal nerve roots and extreme pain.

So what to do? Yoga can be used with osteochondrosis or not?

Yoga and osteochondrosis

Yoga is really a rich possibilities in the treatment of degenerative disc disease, since all its exercises help relax muscles and increase their strength. But modern man it is difficult to give this doctrine a lot of time, which means that the knowledge and skills of its most superficial.

Yet yoga has a number of exercises that can be used regularly at bring relief to patients with osteochondrosis Osteochondrosis - learn how to properly distribute the weight . It is simple, safe exercises that anyone can perform.

All yoga exercises, you must first perform a moderate zeal - one of the rules of medical gymnastics in osteochondrosis Gymnastics in osteochondrosis - a vital necessity   It is the gradual build-up of stress. All exercises should be carried out strictly in accordance with the instructions and at first very slowly, so slowly built up over time, but produces smooth motion that is also very important. All the exercises at the beginning of classes do not repeat more than three times.

Breathing during exercise is necessary according to the rules: breathe in and breathe through your nose, exhale longer than inhalation, Mezhuyev them pause - breathing delayed. It is believed that less breath exhalation, the effective exercise.

Yoga in osteochondrosis of the cervical spine

Yoga with cervical osteochondrosis Cervical osteochondrosis - the lot of office workers   requires special care in performing certain exercises because of infringement of nerve roots in the spine is fraught with serious complications. For relaxation and strengthen the neck muscles will approach the following exercises:

• stand up straight, feet shoulder width apart, arms at your sides; tilt your head to the right, put your left hand on the left side of the neck and stand in this position for 3 seconds and then return to its original position; repeat the exercise on the other side (to make 3 tilt in each direction);
• stand up straight, feet shoulder width apart, arms at your sides; very slowly (this is important!) to turn your head to the right and look over the right shoulder, then repeat the exercise on the other side (to make 3 tilt in each direction).

To relieve tension from the muscles of the neck and shoulder belts fit this exercise:

• stand up straight, feet together, hands at your sides; to raise their hands up first, then the back and sides, combining smooth movement with breath; stand in this position for a few seconds and hold your breath, then do a slow breath, leaning down without bending your knees, hands free to hang; slowly (very slowly and smoothly) to return to its original position; do all the exercise 3 times.

Yoga in osteochondrosis of the thoracic spine

To relax and strengthen the muscles of the spine, you can do the following exercises:

• stand up straight, feet together, hands joined behind his back to the castle, the blades slightly reduced; take a breath, lean forward without bending the knees (arms retracted), and then exhale, return to starting position and repeat the exercise 3 times;
• stand up straight, feet together, hands at your sides; raise your hands above your head, palms together to compress, stretch the whole body upward and at the same time to look up, and then return to starting position and repeat the exercise 3 times.

Yoga in osteochondrosis of the lumbar spine

To strengthen the muscles of the waist and legs can do the following exercise:

• stand up straight, feet shoulder width apart and knees slightly bent, arms connect to the castle, the forearm lay on her lap; breath - look up, back slightly arched; press your chin to your chest, straighten your knees, keeping the forearms; perform 3 times.

Yoga against degenerative disc disease - if you do not hurry, do everything slowly and smoothly, it may be a positive effect.

Galina Romanenko

How to strengthen your upper abdominal muscles? For those who dream of a flat stomach and in general a beautiful figure, exercises for the upper press Proper strengthening of the upper part of the press   really necessary. But do not pay attention only to them.

If you do not do the exercises for the lower press Exercises for the lower press - that's where the need patience and hard work! , Obliques, as well as other muscle groups, there is a risk to discover one day that your figure looks extremely disharmonious. In addition, it is important to combine regular exercise for the press with a healthy diet, weight training and cardiovascular workouts. This will help to improve metabolism Improves metabolism and losing weight without dieting Burn fat accumulated in the abdomen, and, in the end, this figure hit others dreams.

Before proceeding to the description of the exercises for the upper press, is to talk about the rules of their implementation:

• Firstly, it is strongly recommended to adhere to the following rate: lift the torso or legs for two or three seconds, hold the position of maximum voltage on one or two seconds, return to the starting position for another two or three seconds. In other words, you need to move slowly, otherwise it may happen that you just rock the body and moving by inertia, rather than by muscle contractions.
• Second, try to do each exercise at least 10 (preferably - 15) times in a row. It is desirable to carry out during a training session for a number of approaches, each repeating the exercise 10-15 times. If this is too difficult, just make the exercise as many times as you can.
• Thirdly, it is important to the quality rather than quantity. Do not try to somehow ease the exercises; if you are tired, it is better to go to lighter types of loads.

Exercise 1

Lie on your back, pull your hands at your sides, palms lie on the floor. Lift straight legs until they are perpendicular to the torso. Now lift your buttocks off the floor and lower back and lift your legs higher. The rise should be implemented mainly through the work of the abdominal muscles. Do not help himself with his hands; at the hands of the exercise must always lie on the floor, so you can better maintain the balance. Legs may be slightly tilted to the side of the head, forming an acute angle with the body.

Slowly lower your legs to the floor. Try this exercise at least ten times in a row.

Exercise 2

Starting position - lying on his back, legs bent at the knees, arms extended along the body. Lift the bent legs and alternately tighten them to the right and left side of the chest; while the torso should remain fixed.

Exercise 3

Starting position - sitting on the floor, legs bent at the knees, the feet are in the 40-50 cm from each other. Stretch your arms in front of him, and clasped his hands in the castle. Tighten your abdominal muscles and tilt the body back so that between the floor and the back formed an angle of approximately 45 degrees. Do not arch your back. Slowly turn the torso as far as possible to the right by turning the extended arms in the same direction. Then, just as slowly turn the other way. This exercise is useful not only for the muscles of the abdomen and back, but also for the vestibular apparatus.

Exercise 4

This is one of the many varieties of traditional twists - oblique twist.

Lie on your left side and bend your knees. Put your hands behind your head and interlock your fingers into the lock. Lift the body and try to touch the left elbow right thigh. Slowly return to starting position. Perform the exercise 10-15 times, then turn on your right side, and do 10-15 repetitions. To increase the load on the abdominal muscles during exercise or lean elbow on the floor. Such twisting effectively develop upper and obliques.

Exercise 5

Lie on your back and lift your legs straight, so that they form a right angle with the body. Clasp your hands together to the castle, and put them under his head. Lift the trunk, then slowly lower, but do not touch the floor blades and head. Repeat several times. To increase the load while lifting the torso pull socks feet up - this will make your abdominal muscles work even harder.

Exercise 6

Sit on the floor, hugging her knees, hugging them to his chest, and lean back as far as possible. Now straighten your legs and pull out, holding them in the air so that they were on the floor at an angle of about 45 degrees, and to the body - at a right angle. Stretch your arms forward so that the wrists are at the level of the knees. Hold the body in this position, do 10 breaths, then slowly return to starting position. If the exercise seems too difficult for you, try to tilt the torso below the angle between it and the legs were longer. For starters, you can also rest on the one hand on the floor to make it easier to keep your balance. Over time, this exercise will be easier. In yoga, this exercise is called the posture of the boat, and it is intended not only to strengthen the muscles, but also to relieve stress How to beat stress? Create an oasis .

Exercise 7

Starting position - lying on the floor face down, legs together. Lift the body and legs off the floor, relying only on forearms and toes. Tighten your stomach muscles and keep your back straight. Hold the body in this position, do 10 slow, deep breaths.

This exercise can also be performed on the basis of palm and socks; hands at the same time should be bent at the elbows, the body formed a nearly straight line.