In the treatment of cervical osteochondrosis, one cannot do without special exercises. Physical activity stops the development of the disease, relieves pain, 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 pain in the neck and other unpleasant symptoms, such as headache, dizziness, tinnitus, numbness of the hands, muscle weakness. The disease easily becomes chronic, worsens over time and can lead to the development of serious complications: protrusions, intervertebral hernias. Therefore, treatment of osteochondrosis should be started as soon as possible. It consists in taking medications, undergoing 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 reduce neck pain. Therapeutic gymnastics strengthens the muscles, increases the flexibility of the spine, normalizes blood circulation in the affected area, improves the nutrition of tissues and accelerates their regeneration. Physical therapy works best in combination with other therapeutic measures. You can't be treated with just medicines and massages. Physical activity in this case is indispensable. Only they can improve the mobility of the neck and strengthen the paravertebral muscles.
Complexes of exercises for the treatment and prevention of cervical osteochondrosis
To warm up the spine, improve blood supply to the cervical region and increase the elasticity of the neck muscles, you can use the following exercises:
- Assume a stable and comfortable posture. Straighten your back. Lower your arms freely to your sides. Gently turn your head to the right. Try to rotate it as far as possible, up to a 90 degree angle. If the mobility of the neck is not very good, you need to turn your head as much as possible. Each turn will get better and better. It should be remembered that all exercises for the neck must be performed smoothly and accurately, otherwise it is possible to get a pinched nerve or a dislocation of the cervical vertebra. Make 7-10 turns left and right.
- Without changing your posture, relax your neck. Tilt your head to your chest, bringing your chin to your chest. Easily raise your head, putting it straight again. Repeat 7-10 times. Here, as in the previous exercise, you need to start with shallow inclinations, if you cannot immediately reach the chest with the chin.
- Relax your neck and shoulder girdle. Gently tilt your head back, bringing the back of your head to your back. Stretch your chin as far as possible. Repeat several times.
Another set of exercises for the prevention and treatment of cervical osteochondrosis:
- Take 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 on the palm of your hand with your head as if you were to move it away. The neck muscles should contract sharply and then relax.
- Repeat the previous exercise, but place the palm of your hand on the side of your head. Try pressing your head into your hand with a gentle motion. Hold the tension for three seconds, then relax. Do the next repetition. In total, 5 to 10 repetitions should be performed.
- Sit down, straighten your neck and back, relax. Shrug your shoulders towards your ears. Hold this position for 3-5 seconds.
- Get up, straighten up. Spread your arms straight to the sides, lifting them to shoulder height. Rotate your head 10 times in each direction.
- Massage the neck with up and down strokes and in circles. Finish in 3 minutes.
- While sitting or standing with your back straight, shake your head back and forth as if you were saying yes. The range of motion should be small.
- Gently shake your head like you disagree with someone and say no.
Cases in which the described series of exercises are used: prevention of osteochondrosis, initial stage of the disease, neglected conditions. The use of the first complex during an exacerbation of the disease is prohibited.
Complicated series of exercises
First complex:
- Lie down on the mat. The guiding hand, for right-handers is right, put it on the stomach. Lower your other hand to your chest. Breathe slowly and measuredly, taking the fullest inhalations and exhalations.
- From a lying position, stand up, leaning on your hands and stretch your neck. Slowly lower yourself onto the mat. Repeat 7-10 times.
- Lying on your stomach, stretch your arms at 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, tilting your head towards your chest and firmly pressing your chin. Inhale as you return to the starting position.
- Get up or stay seated. Do not strain the neck and shoulder girdle. Tilt your head forward and perform a few light circular rotations of the head along the spine.
This set of exercises can not be performed during an exacerbation of the disease, it is allowed only during remission. The second complex can also be performed during an exacerbation:
- Grab the shoulders with your hands and make rotational movements with them - 10 times in each direction.
- Clench your hands into fists and spread your arms. Bend them slightly, as if to show strong biceps, then straighten them to the sides parallel to the floor. Shake the limbs, relaxing the muscles.
- Do a familiar exercise where the head presses against the palm. But complicate it by pressing both palms together on the forehead.
- Place your hands together behind your head. Tilt your head back, counteracting this movement with your hands.
- Pull your shoulders forward. Straighten up again. Bring them back.
- Lie down on the mat. Raise your neck as high as possible and hold it in that position for five seconds.
- Reach your hand above your head and place it on the side of your head on the opposite side. Gently tilt your head with your hand.
Both simple and complex exercises should be performed 3-4 times a day. Each exercise is repeated 7 to 20 times.