… THEN IT'S MOST TIME TO WARM UP. LET'S DO IT TOGETHER!
IRINA NIKULINA, consultant, ANO "CULTURE OF HEALTH"
The average office worker spends at least 70% of the time sitting - at work, on the road, at home in front of the TV or computer.
According to the WHO, with the rejection of a sedentary lifestyle and with sufficient physical activity, global mortality rates could decrease by 3 million cases per year.
It's no secret that a sedentary lifestyle provokes osteochondrosis.
Its symptoms are extremely unpleasant - pain syndrome in different parts of the spine, limitation of mobility, muscle spasms. However, the onset of osteochondrosis can be avoided or at least delayed if you monitor the condition of the spine, move regularly and consult a doctor in time.
Sit correctly. Keep your spine straight and your shoulders relaxed. Choose chairs and armchairs that support your spine as much as possible, allow you to sit deeply, evenly distribute the load, and thus relieve the lower back.
Take regular short breaks from work, do exercises that allow you to relieve static load from the spine:
1. Press simultaneously with your palm on your forehead and your forehead on your palm. Do the same with your palm on the back of your head. Do not tilt your head while doing this.
2. Try to lower your shoulders down, and stretch your crown upwards, straining your muscles. This is a great spine exercise.
Perform each exercise while standing or sitting 4-6 times. The tension should last 10-15 seconds, then the same amount - relaxation.
And drink enough fluids! Our cartilage and intervertebral discs are made up almost entirely of water, so it is essential for their good condition.
TATIANA SHMAKOVA, physician of exercise therapy and sports medicine, fitness trainer, consultant of ANO "CULTURE OF HEALTH"
WE OBSERVE THE RULES OF SPORTS IN OSTEOCHONDROSIS
Physical activity for osteochondrosis is permissible: fitness classes, Pilates, swimming. But, first of all, you should pay attention to the condition of the back.
Before exercising, be sure to consult with your doctor to find the right load.
Your instructor will also need to communicate the diagnosis and ask him to develop an appropriate exercise routine.
You can go in for sports with osteochondrosis, following the recommendations:
Exercises in the gym should be aimed at strengthening the muscles of the back and core in order to create the necessary corset for the spine;
Do not neglect the opportunity to swim: movement in the water contributes to an even load on the whole body;
In the acute period of illness, limit or remove the load for a period of up to 3-7 days;
Warm up before starting classes, until you feel warmth throughout the body, then perform a joint warm-up;
Do not burden the exercise with significant weight, as there is a risk of injury;
For running, choose a shoe with neutral pronation and stabilization;
In order not to create additional stress on the back, lift heavy equipment from the floor only from the squat position;
Stretch the working muscles after exercise;
Carefully follow the exercise technique, ask the instructor in detail about the rules for working with sports equipment.
Never use the services of massage therapists and other professionals who do not have a medical education and permission to work. Only professionals should work on your body!
WE WISH YOU A GREAT DAY!