Gymnastic in osteochondrosis, then what you need!

 Data complex effectivity in osteochondrosis a breast region, gymnastic is increasing restoring process , fight aches and strengthen spine muscles.

1. Sit on chair, hands on waist , slowly move shoulders and  elbows back, shoulder blades reduce, breast to the front, in 5 min return back, doing 6 times.

2. Like before position, circle slow moves doing with shoulders back, reduce shoulder blades and strain muscles, all are 8–12 times.

3. Sit on chair, hands on the knees, slowly move hands to sides -down, breast bend to the front and delay for 5 min, return, doing 5 times.

4. Sit on chair, hands with dumbbells on 1-2 kg before itself on the breast level, slowly straight hands, delay for 1-2 sec, return, for 6 times all.

5. Sit on chair, hands with dumbbells move to sides , slowly raise theirs through sides up over head, after return back, all are 6 times.

6.    Sit on chair, hands with dumbbells are on the breast level, elbows bent, on breath in move hands back, reduce shoulder blades, elbows not bending out, delay on 3-4 sec, after return back, all are 6 times.

7. Sit on chair edge, incline to the front-down, a how much you can, hands-free hang down, touch a floor, keep position for 40-50 sec.

That exercise affecting on pressure rising, if you're having his, thus avoid to do., buttocks, shoulder blades and occiput tighter press to the wall, raise hands over head, and to press to the wall, for 40-60 fix in this position. After return back.

Complex to do for 3-4 times/week, and on a free time, all force exercises is on the breath in, relax-is on breathe out.If any move causing ache, avoid his, or low amplitude, but remember are weak ache feels after exercise are permissed. They are entering in work all early not affecting muscles is  normal , as in 3-4 weeks aches stopping.And contraindications having too, thus consult with your doctor.

 By Evdokimenko, rheumatologistM.D, Author for books about methods for curing joints, spine , Moscow .

8. Spine to the wall, feets tgether, heels

9