How to swim with osteochondrosis?
Properly designed physical activity helps to alleviate the symptoms of osteochondrosis. During the voyage, all the muscles are well worked out, the blood circulation is normalized, the body’s tone is restored, and overall health is strengthened. That is why this kind of physical activity is indicated in many diseases. Can swimming help with osteochondrosis? How, where and how much should you swim to alleviate the course of the disease? Answers to these and other questions further.
What is the use of swimming for patients with osteochondrosis?
If you do exercises on land, body weight is felt stronger and sometimes contributes to fatigue. In water, the opposite is true: the body seems to be weightless, exercises of any type and quantity are performed much easier, and the amplitude of rotational movements can be maximal. If you correctly select and perform swimming and aquatic gymnastics, the patient will receive relaxation of the back muscles, smoothing of the vertebrae and stretching of the spine, while moving naturally and naturally.
Interesting fact: in the course of the research, scientists found that after training in the pool in patients with osteochondrosis, the spine was stretched, and the growth increased on average by 5-15 mm.
Swimming is used to treat any type of osteochondrosis: cervical, lumbar or thoracic. Training in the pool has the following positive effects (specifically regarding the disease):
- strengthening the muscles of the neck and back,
- restoration of the correct position of the displaced vertebrae,
- expansion of the space between the vertebrae,
- release of pinched nerves.
In addition, there are a number of other positive effects.:
- stimulation of cardiovascular activity;
- normalization of blood circulation, improved blood flow;
- improvement of the respiratory system;
- improvement of metabolic processes;
- raising the tone and improving the emotional state of the patient.
How to swim right?
Patients with cervical, thoracic and lumbar osteochondrosis should know: just to splash is not a suitable option. You need to swim in a certain place under certain conditions and, most importantly, correctly, that is, in a certain way, corresponding to your type of osteochondrosis. Consider the basic rules for therapeutic swimming..
In thoracic and thoracic osteochondrosis one should swim on the back, while on the neck and lumbar - breaststroke or on the back.
To achieve the maximum effect, try to “slide” on the water as long as possible, that is, to linger in the position between the paddle of the hand and the legs.
Also for therapeutic purposes, you can use the following method of swimming:
Working only with your feet, swim 30–100 m with an inflatable pillow clamped in your hands..
Take a rest.
Working only with your hands, swim 30–100 m with an inflatable pillow clamped by your feet..
Take a rest.
Swim a breaststroke 20–30 m without breathing.
Take a rest.
A good addition to swimming will be doing exercises in the water. Here is an approximate complex:
Sinking into the water on the chest, first walk on the spot, then in motion..
Lift the right and left knees alternately (pulling them towards the chest) while spreading their arms to the side.
Holding the rim with your hands, perform movements with your feet, as with a breaststroke, lying on the water chest.
Standing in the water, put your hands on your belt and bend forward, extending your elbows back.
Standing in the water, belly bulges forward.
Squat in the water, holding the rim.
Between each group of exercises, do not forget to relax, raise your arms to the side several times..
Five important rules of water training
1. Choose the right place for water activities.
When hypothermia, the symptoms of osteochondrosis can worsen, so swimming in open reservoirs (specifically for therapeutic purposes) is better to exclude, because in addition to cold water, there are currents in reservoirs that will significantly increase the load during movements. Outdoor pools are also not the best option..
But the indoor pools with constant heated water - what you need. The water temperature should ideally be 27-30 degrees. If you plan to visit the wellness complex, which also has saunas - this is generally wonderful, there you can warm up your muscles well and relax. If possible, visit the pool, which employs experienced instructors of exercise therapy - they will be able to control the correctness of breathing and exercise.
2. Exercise regularly and for a fixed time.
Expect to devote only to training for about 60 minutes, of which 45–50 minutes is swimming or gymnastics directly, and the remaining time is warm-up. After exercise, it is recommended to rest on a stiff couch for 30–40 minutes. To achieve positive results, it is enough to engage 2-3 times a week..
3. Warm up
Before water training is important to properly prepare. Warm up first in the air (standard simple exercises), and then also in the water, making sweeps and active movements of the limbs, sticking to the sides of the pool.
Good advice: do not freeze in any way in water. As soon as there is a feeling of cold - warm up, work more actively with your hands and feet, you can run off to a warm shower.
4. Breathe correctly
This rule should not be neglected. Remember: during the swims you need to breathe according to the principle "deep breath - sharp exhalation".
5. Do not use air vest
Those who can not swim or feel it..
Before swimming, a patient with a neck or another type of osteochondrosis should always consult a doctor. There are contraindications to this sport and therapeutic aquatic gymnastics.:
- skin infections;
- infectious diseases in the acute period;
- severe pathologies of the cardiovascular system;
- weeping wounds, diathesis;
- convulsions and other diseases characterized by convulsive syndrome;
- injuries and diseases that require limb fixation.
Let's sum up
Adjust the disease under your rules - in your power. Make swimming your habit - and you will not only get rid of the symptoms of cervical, lumbar and thoracic osteochondrosis, but also become more invigorated and more energetic, strengthen your health and gain a more beautiful body. Do not forget about the rules above. If possible, at least conduct the first few trainings under the supervision of an experienced instructor..
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