Doctor Butrimov’s gymnastics for cervical osteochondrosis

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If you have been diagnosed with osteochondrosis, this is not a reason to give up training. True, not all exercises are suitable for this disease. Some are even contraindicated. In the article we will answer the question of whether it is possible to do a plank for osteochondrosis. We’ll figure out whether plank and osteochondrosis are compatible at all, and we’ll also tell you how regular practice affects the condition of the spine.

Features and specificity of the disease

Osteochondrosis is often called the disease of the century. It affects more than 60% of the world's population. The factors that cause the disease are numerous: from physical inactivity coupled with extra pounds to excessive sports stress and injuries. Doctors note that the disease is rapidly becoming “younger” and is increasingly being diagnosed in people aged 23-25 ​​years.

The first and main sign of osteochondrosis is pain in various parts of the back. But this is just a symptom. The mobility and flexibility of the spine is provided by intervertebral discs - cartilaginous plates made of connective tissue. It is they who are affected by osteochondrosis: they become deformed, become smaller in height and thinner. Stiffness, curvature and even immobility of the spine are added to the pain.

Attention! Back pain only means the likelihood of osteochondrosis. It can also be caused by other diseases. Therefore, do not engage in self-diagnosis, much less self-medication!

In the last stage, the fibrous ring surrounding the intervertebral disc protrudes into the spinal canal, forming an intervertebral hernia. This is the most severe consequence of osteochondrosis, often requiring surgical intervention. In other cases, doctors relieve pain and prescribe physical therapy and exercise therapy.

Depending on the area where the pathological changes began, osteochondrosis is distinguished:

• cervical;
• chest;
• lumbar.

Preventive exercises on simulators

Training for the purpose of preventing osteochondrosis is difficult to overestimate. With this pathology, it is important to strengthen the back muscles, especially the lower back. A person who consistently works in the gym minimizes complications in the future.

In addition, by increasing muscle elasticity, a person improves overall physical condition, the heart functions better, and endurance increases.

Watch a useful video about exercises for osteochondrosis

https://youtu.be/OlEOQZ7GqRo

How to perform exercise adjusted for illness?

Physiotherapists include the plank exercise in the complex recommended for osteochondrosis. It is aimed at strengthening the back, that is, at forming a strong corset of muscles that support the spine. Patients are prohibited from working with heavy objects, jumping, and twisting. And the bar does not involve jerks and sudden movements of the head or body that are dangerous in case of illness, so doctors do not prohibit doing this exercise both for osteochondrosis of the thoracic spine and for osteochondrosis of the lumbar spine.

Technique:

1. Perform a short exercise to warm up your muscles and joints (4-5 minutes).
2. Starting position - lying on the floor, on your stomach, face down, elbows bent, palms resting on the floor at head level, legs brought together.
3. Slowly and smoothly lift your body, straightening your arms.
4. Lean on your toes and palms, buttocks and abs tense.
5. Legs, back, neck should form a straight line.
6. Make sure your lower back doesn't sag.
7. After 30 seconds, return to the starting position.

If you hold out for 15-20 seconds the first time, that's normal. Increase the time by 5 seconds every 2-3 days. The number of approaches at the initial stage is no more than three. Then it is permissible to increase them to five. The described method is a lightweight type of plank. In the classic version, the emphasis is on the forearms, not the palms. Move on to it when you can perform the exercise with outstretched arms for 90 seconds or more.

Gradually make the exercise more difficult. Standing in a plank position, alternately raise and extend your arms forward. This way you increase the load on the abdominal muscles. This will diversify the training, given that standard abdominal exercises for osteochondrosis are undesirable.

For cervical osteochondrosis, doing the plank is also allowed, but with conditions. Under no circumstances bend your neck back or throw your head back. The gaze should be directed only downwards. Otherwise, you risk causing excessive compression of the muscles and vertebrae.

A similar mistake is made by people who go to the pool on the recommendation of a doctor, but swim without putting their face in the water. As a result, the cervical spine is under constant tension: there is a risk of getting a worsening of the condition instead of a positive effect.

Is it possible to do a plank with a diagnosis of osteochondrosis, the main indications and contraindications of the exercise?

Osteochondrosis is one of the most common pathologies of the musculoskeletal system.
It may not cause any symptoms or discomfort, but then provoke a sharp, unbearable pain that prevents you from performing even the simplest and most familiar tasks. When patients ask whether it is possible to do a plank with osteochondrosis, doctors explain that the exercise is not only allowed for this diagnosis, but is even recommended. It allows you to get rid of discomfort and pain, and return to a full life and activity.

The main thing is to follow the execution rules and technique.

Plank for osteochondrosis

Plank for osteochondrosis: what you need to know

The plank is a static exercise that helps strengthen and work almost all the muscles in the body. By devoting just 5 to 10 minutes to exercise, you can effectively restore the functioning of the spine.

There are no sudden movements in the technique, so the classes are ideal for patients with osteochondrosis. In addition to excellent strengthening of the back muscle corset, classes help to work out the abdominal muscles, triceps, biceps, buttocks, and tighten the chest muscles.

The plank quickly restores proper functioning of the back. Constantly performing the exercise helps strengthen the muscles and properly support the spinal column. This reduces the number of attacks of the disease.

In particular, exercise has a positive effect on the health of the lumbar region. No set of back workouts is complete without a bar.

Benefit

1. The plank is a truly ideal exercise for strengthening the abdomen - the rectus, transverse and oblique muscles.
2. The exercise also activates the functioning of the muscles of the neck, chest, shoulders, buttocks, upper back, lumbar region, middle and back of the thigh. The exercise is unique because it forces the body to work fully.
3. The bar strengthens, makes the muscular corset of the spine stronger and more reliable, thereby helping to prevent pain in the back.
4. Strengthening the back and buttocks is carried out without additional destructive effects on the musculoskeletal system compared to squats, deadlifts, lunges, etc.
5. Regular repetitions are the key to correct posture and a straight, beautiful back, maintaining the health of the cervical spine, which plays an important role in the supply of nutrition and oxygen to the brain.
6. The exercise is suitable for every person: both beginners and those who play sports professionally.
   It is enough to regulate the duration and number of approaches, gradually adding time.
7. By strengthening the muscles, the functioning of the vestibular apparatus and balance are improved, which has a good effect on everyday life.
8. Unlike other activities aimed at strengthening the muscles of the back and abdomen, such activities do not overload the lower back.
9. The exercise has many different modifications.
10. You can practice almost anywhere, no special equipment is required. Free space is sufficient.

Contraindications to performing the plank

Despite the apparent simplicity of performing the exercise, it has some contraindications, so before exercising you should additionally consult with your doctor. Contraindications include:

• Cubital tunnel syndrome (otherwise known as ulnar nerve neuropathy).
• Carpal tunnel syndrome.
• Radial nerve neuropathy.
• Previous back injuries. Additional specialist advice is usually required. It is prohibited to decide on your own what you can do.
• Pinched sciatic nerve.
• Hypertension or a tendency to sudden increases in blood pressure.
• Dysfunction of the joints of the elbows, shoulders, hands and feet.
• Exacerbation of chronic forms of pathologies.
• Rise in body temperature.
• Pregnancy.
• The first two months after the birth of the child. When delivering by caesarean section – 3 months or more as prescribed by the doctor.
• Menstruation.
• Glaucoma, varicose veins. The exercise is prohibited due to the need to hold the body in one position for a long time, which is not recommended for these diseases.

If there is a protrusion or hernia of the cervical or lumbar spine, it is recommended to consult a doctor before performing the exercise; the plank is not always allowed.

https://youtu.be/rDU1GNc10Ig

Planking is contraindicated during menstruation

If discomfort or even pain appears during exercise, you need to pay close attention to such symptoms and refuse to exercise.

It is advisable, before deciding to perform static gymnastics, to consult with an orthopedist to conduct an examination and, possibly, identify contraindications that were not previously known.

Step-by-step instructions for performing the plank for osteochondrosis

Before starting the exercise, it is recommended to do a light warm-up. Only after this should you start the main exercise.

Classes are held on the floor. You need to lie face down, then raise your body, supporting yourself on your palms and toes. At the same time, the legs and back should be in one line and remain straight. You should do the exercise carefully - make sure that in no case is there a deflection in the lower back, so that the back does not round and compression of the vertebrae occurs.

If you have osteochondrosis, you should start doing the plank with a few seconds - 20 - 30 is enough. You should try to do 3 - 5 approaches. Every day it is necessary to increase the time of one approach. As a result, back pain will develop less and less frequently and will become less acute.

Exercise will help not only forget about back problems, but also tighten your body, tone it, look slimmer and more beautiful.

Exercise technique

What muscles are involved when doing the plank?

First of all, the bar engages the muscles of the abdomen and back, shoulders, then the buttocks, calves, chest and back of the thighs.

When performing a classic plank, it affects the following muscle groups:

• straight and transverse on the abdomen;
• latissimus dorsi;
• lower back;
• shoulders;
• chest;
• biceps femoris, quadriceps femoris;
• gluteal;
• calf.

The side plank technique allows you to work more on the oblique muscles in the abdomen and on the outer and inner thighs. The side plank is considered one of the most effective exercises for strengthening the oblique muscles. After the first classes, all the muscles are very sore, but this only indicates that they are engaged and working.

Working out muscles during training

The result of the classes will not take long to wait. After a couple of days, the body already becomes noticeably more flexible and lighter. The effect will be even more noticeable after 10 – 15 days. The buttocks, stomach and legs are tightened. Excess fat in the lower abdomen disappears, signs of cellulite on the legs decrease.

The doctor should give precise recommendations on the number of approaches and their duration for osteochondrosis. You can exercise in the morning immediately after waking up or several times a day. The schedule must be agreed with the doctor. It is recommended to do the plank at the same time - this allows you to train your muscles even better, and therefore achieve maximum positive results.

With regular exercise, people with osteochondrosis quickly experience relief from pain and discomfort in the back. In addition to pain relief, the patient gains a toned body, which makes him more confident and attractive.

Source: https://LechiSustavv.ru/lechenie/lfk/8868-mozhno-li-pri-osteohondroz-delat-planku.html

Precautions and useful tips

Therapeutic exercise often becomes the only direction in the treatment and prevention of the disease. But despite the fact that the plank is one of the safest and most useful exercises for osteochondrosis, you should first consult a doctor. Find out if it can be done for you. Only a specialist can determine what stage of the disease you are at and how not to harm your spine.

However, there are a number of universal tips that you should know before starting the plank.

1. The exercise is strictly forbidden to perform in the acute phase of the disease with severe pain.
2. Don't skip your warm-up.*
3. If there is pain or even noticeable discomfort, stop. Return to exercise only when you feel well.
4. You shouldn't train to the limit. It is quite enough to feel a little tired, but not exhausted.

*Not all exercises are suitable for warming up for osteochondrosis. For example, with cervical osteochondrosis, you cannot make intense circular movements with your head. For thoracic and lumbar problems, sudden bending and swinging of the legs are prohibited. Therefore, consult a specialist and select a special complex.

Important! Before training, do not take painkillers or apply ointments. You must clearly control your condition. Pain gives a signal: you should stop and not overload the spine, so as not to injure it.

One thought on “Exercises for the cervical spine”

1. Elena
   :

   04/01/2020 at 04:47

   My head is also clearer. Thank you.

   Answer

2. Hope

   :

   03/31/2020 at 17:52

   The exercises are very accessible and understandable. Slight pleasant fatigue in the neck area. My head cleared up and my vision sharpness seemed to improve!

   Answer

3. Galina Petrovna

   :

   03/30/2020 at 20:21

   All the information is very informative and understandable, thanks Elena Yuryevna!