When treating cervical osteochondrosis, one cannot do without special exercises. Physical activity stops the development of the disease, reduces pain and accelerates the regeneration of damaged tissues. Without regular therapeutic exercises, it is impossible to restore neck mobility, strengthen the spine and neck muscles.
The role of exercise in the treatment of osteochondrosis
Cervical osteochondrosis is a disease accompanied by neck pain and other unpleasant symptoms such as headache, dizziness, tinnitus, numbness in the hands, muscle weakness. The disease easily becomes chronic, worsens over time and can lead to serious complications: protrusions, herniated discs. Therefore, treatment of osteochondrosis should be started as early as possible. It consists of taking medication, conducting physiotherapy and massage procedures, and performing special exercises.
Prevention and treatment of cervical osteochondrosis is not complete without therapeutic exercises. With the help of exercises, you can relax overworked neck muscles, reduce pressure on nerve roots, and relieve neck pain. Therapeutic gymnastics strengthens muscles, increases flexibility of the spine, normalizes blood circulation in the affected area, improves tissue nutrition and accelerates their regeneration. Exercise therapy works best in combination with other therapeutic measures. They cannot be treated only with medication and massage. Physical activity in this case is indispensable. Only they can improve the mobility of the neck and strengthen the paravertebral muscles.
Complex of exercises for the treatment and prevention of cervical osteochondrosis
To warm up the spine, improve blood supply to the cervical spine and increase the elasticity of the neck muscles, you can use the following exercises:
- Assume a comfortable, stable posture. Straighten your back. Lower your arms freely at your sides. Gently turn your head to the right. Try to rotate it as much as you can, up to a 90 degree angle. If the mobility of the neck is not very good, then you need to turn your head as much as possible. Every round gets better and better. It should be noted that all exercises for the neck must be performed smoothly and carefully, otherwise a pinched nerve or dislocation of the cervical vertebra may result. Make 7-10 turns to the right and to the left.
- Relax your neck without changing your posture. Tilt your head to your chest and bring your chin to your chest. Raise your head slightly and then straighten it again. Repeat 7-10 times. Again, as in the previous exercise, if you can't immediately reach your chest with your chin, start with shallow inclines.
- Relax your neck and shoulder girdle. Gently tilt your head back, bringing the back of your head toward your back. Extend your chin as far as possible. Repeat several times.
Another set of exercises for the prevention and treatment of cervical osteochondrosis:
- Assume a sitting or standing position. Raise your head and straighten your neck. Relax your neck and shoulders. Gently press your hand to your forehead. Press your head on your palm as if trying to move it away. The neck muscles should tighten strongly and then relax.
- Repeat the previous exercise but place your palm on the side of your head. Try to press your head onto your hand with a non-sharp motion. Hold the tension for three seconds and then relax. Do the next rep. A total of 5 to 10 repetitions should be performed.
- Sit down, straighten your neck and back, relax. Raise your shoulders toward your ears. Hold this position for 3-5 seconds.
- get up, stand up. Spread your straight arms to the sides and raise them to shoulder height. Rotate your head 10 times in each direction.
- Massage your neck with rubbing movements up and down and in circles. Ready in 3 minutes.
- While sitting or standing with your back straight, shake your head back and forth as if saying yes. The range of motion should be small.
- Gently shake your head as if you disagree with someone and say no.
Cases when the described sets of exercises are used: prevention of osteochondrosis, initial stages of the disease, neglected states. The first complex is forbidden to use during an exacerbation of the disease.
Complicated sets of exercises
First complex:
- Lie down on the mat. The leading hand, for right-handed people it is correct, put it on your stomach. Lower your other hand to your chest. Breathe slowly and evenly, breathing in and out as fully as possible.
- Get up from a lying position, support yourself on your hands and straighten your neck. Slowly lower yourself onto the mat. Repeat 7-10 times.
- Lie on your stomach and stretch your arms out to your sides. Gently turn your head and touch the floor with your ear. Repeat on the other side.
- Sit down and straighten your neck. Exhale, tilt your head towards your chest and press your chin against it with strength. Inhale as you return to the starting position.
- Stand up or stay seated. Do not strain your neck and shoulder girdle. Tilt your head forward and perform a few gentle circular rotations of your head along your spine.
These exercises cannot be performed during an exacerbation of the disease, they are allowed only during remission. The second complex can also be performed during an exacerbation:
- Grasp your shoulders with your hands and make twisting movements with them - 10 times in each direction.
- Clench your hands into fists and spread your arms wide. Bend them slightly, as if demonstrating strong biceps, then align them parallel to the floor to the sides. Shake your limbs and relax your muscles.
- Perform a well-known exercise in which the head presses against the palm. But complicate it by pressing both palms against the forehead.
- Place the joined hands behind the head. Tilt your head back and counteract this movement with your hands.
- Pull your shoulders forward. stand up againtake her back
- Lie down on the mat. Raise your neck as high as you can and hold it in this position for five seconds.
- Reach your hand above your head and rest it on the opposite side of your head. Tilt your head gently with your hand.
Both simple and complex sets of exercises should be performed 3-4 times a day. Each exercise is repeated 7 to 20 times.