Gymnastic is in waist osteochondrosis.

 Among chronic diseases is very spreading osteochondrosis of waist region. And his signs displays are dull aches in waist, feet numbness, aches in fast moves. And acuting and displaying osteochondrosis are conducting vertebra injuries, and his overloads. Patients with such disease are needing doing morning and cure gymnastic, swimming , useful are self massage, walks, plays sporty, runs. At , work avoid keeping staying in one pose, a most harmful position has been  inclined body to the front, and here enlarging loading on intervertebral disks, and on acuting disease time requiring a calm.

For preventing osteochindrosis needing strengthening muscles for peritoneum press and press. These are a few indicative complex for cure gymnastic in waist osteochondrosis, every exercise repeat are 6-12 times.

And lie on the spine.

1. Hands for body along,and on the calculation one raise hands, through feet up, on calculation 2-3 stronger pull up, on four low hands.

2. Wrists put under head, on calculation 1-2 press with head on wrists, on 3-4 keep in such position, on 5 relax muscles.

3. Legs and hands  bent, feet and wrists on the floor, on calculation one raise pelvis, on 2-3 keep, 4- low./picture1/.

 

4. Same, hands are in sides, on calculation one incline legs to the left, with a left knee touch a floor, on 2 turns in initial position, on 3 same in other side, on four to take an initial position./picture2/.

 

5. Hands for body along, on calculation 1-2 sit and catch hands are knees, on 3-4 lie and straighten legs.

6. Stronger bending legs, pull up theirs to breast  and with hands catch head incline to knees, bending put a spine, doing rolls, bending and unbending  legs/picture 3/.  

Lie on the belly.

7. Bend hands in elbows, chin low on wrists, and on calculation one slightly rise straight legs or bending, or on 3-4 keep legs on weight, on 4 low theirs.

8. Hands for body along, on calculation one slightly head rise, shoulders and straighten legs, on calculation 2-3 leave on this position, on calculation 4 return to initial pose.

9. Doing are circle moves with leg as in one and other direction, lie on the side.

 Standing.

10. Standing on four, and not tearing wrists from a floor, sit on heels. Move straighten leg back, doing alternately exercises with one and other leg/picture 4/.

11.Legs are together, on calculation 1 sit, put wrists on the floor, on calculation 2 straighten legs, on 3 again bend legs, on 4 stand up.

12. Doing self massage for wait within 3-5 min, relax legs muscles.

And in a those with a good physical preparation, a load you can rise by big numbers of repeats exercises and using gymnastic items are stick, balls, dumbbells on 1-3 kg in weight and expanders.