How to avoid ossification of the spine: Four exercises against spondylosis

Ossification of the spine or spondylosis is one of the most common health problems of modern times. Ossification between the spinal vertebrae can be prevented, and strengthening the musculature is key to this.

Degenerative changes between the vertebrae are largely due to genetics, but they are also accelerated by insufficient physical activity, poor posture, professions that require prolonged sitting, then resting in an incorrect position and excess body weight.

Ossification can affect any part of the spinal column, but most often it is pain and stiffness in the neck and shoulder-scapular girdle and lower back, i.e. cervical and lumbar syndrome.

Symptoms such as occipital headaches, dizziness, pain and tingling in the hands and feet, muscle weakness and decreased sense of touch are serious signs that should seek medical attention.

In order to prevent the appearance of symptoms and ossification between the vertebrae, it is important to strengthen the muscles. We suggest several exercises that are useful for preventing the occurrence and further development of spondylosis.

"Opening" the knee

Extend your arms by your body and bend your legs. Gently lift your head, then your neck and the upper part of your shoulder blades, while at the same time spreading your knees with your hands by pushing them from the inside with your palms, and resisting with your knees themselves. Hold the position with the head and shoulder blades raised, with resistance provided by the knees for five seconds. Repeat the exercise ten times.

Foot-arm

Take a "four-legged" position. The palms should be placed so that they correspond to the width of the shoulders and focus your gaze on the space between the palms. Raise the opposite arm and leg at the same time, but only enough to stay in line with the torso. Hold the position for five seconds. Lower the leg and arm to the starting position and repeat with the other arm and leg. Repeat the exercise five times for both sides.

Making resistance

Lie on your back, bend your knees and elbows at an angle of 90 degrees and clench your fists. Tighten your abdominal muscles, while pressing your lower back against the floor. As you exhale, hold the muscle contraction for five seconds. Repeat the exercise ten times with ten second breaks.

Stay level

Lie on your stomach, resting on your forearms. Lift your body off the floor by tightening your back, abdominal and pelvic muscles and rising onto your toes. The head, spine and legs should always be in the same plane. Hold the position of the tight muscles for five seconds. Repeat the exercise ten times with ten second breaks, reports klix.ba.