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Exercises to improve spinal function

Specialists have pointed out that exercise helps significantly to reduce the discomfort of osteoarthritis

Osteoarthritis is a rheumatic disease that damages the joint cartilage, when it is injured it causes pain and functional disability.

This rheumatic disease can appear in any joint, however, it is more common to be in the cervical and lumbar spine, shoulder, fingers, hip, knee, just to name a few.

Obesity, lack of physical exercise or alterations in posture influence the development of the disease and modifying them is key to avoiding the development of osteoarthrosis.

When a person is diagnosed with osteoarthritis or feels joint discomfort, the first action they take is to stop moving, however, exercise is the key to treating this disease.

Exercise protects the joint and increases the strength of our muscles. Decreasing mobility to the maximum makes the person with arthritis become dependent on others.

It is good to exercise moderate and constant. In this sense, intensity should be replaced by constancy.

Spinal osteoarthritis produces pain and loss of mobility that preferentially affects the cervical region, producing pain in the neck.

At More Motion we recommend some exercises to improve the function of the spine. The movements should be done slowly and progressively increase the repetitions from 10 to a maximum of 30.

Perform these exercises calmly and you will see that little by little your pain in the spine will decrease.

  1. Place your left hand on the side of your left head. With the palm push your head, do not forget to put resistance with it. Stay in this form for 5 seconds.
  2. Repeat this exercise, but now on your right side.
  3. Rest the palm of your hand against your forehead. Push your head forward, but without moving, put up resistance with your hand. Stay in this form for 5 seconds.
  4. Place both of your hands behind your head (nape). Push back with your head and put resistance with your hands. Stay in this form for 5 seconds.
  5. Stand up straight, with your arms at the side of your body. Without putting force and without moving the head, raise and lower the shoulders. Do these movements for 10 seconds.
  6. With that position, you will move your head back and then forward. Remember that this movement must be slow. Do this exercise for 10 seconds.
  7. Now bring your head forward, making your chin reach your chest and slowly bring it back. Do these movements for 10 seconds.
  8. Continuing straight, you will move your head to the left and to the right, directing your chin towards the right shoulder and then left. Remember that they are slow movements. Do this exercise for 10 seconds (about 3 times for each shoulder).
  9. Now with your head you will flex to the right and left side. It is important that the head is moving and not the shoulder. Do these movements for 10 seconds.
  10. Slowly turn your head clockwise. These movements are slow. Do these movements for 10 seconds.
  11. Finally, place one arm on top of your head and try to bring your head to that side, while with the other arm stretched out you will try to reach the floor (the idea is to stretch your neck, so you don’t need to do it abruptly). Do these movements for 5 seconds. And then switch arms.

Exercise Spinal osteoarthritis

Exercise Spinal osteoarthritis 2

If you perform these exercises regularly and include More Motion in your life, you will soon begin to see results, since not only will you improve your mobility, but also the pain will improve significantly.

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