In the treatment of cervical osteochondrosis, one cannot do without performing 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 headaches, dizziness, tinnitus, numbness in the hands, muscle weakness. The disease easily becomes chronic, worsens over time and can provoke the development of serious complications - protrusions, intervertebral hernias. Therefore, the treatment of osteochondrosis should be started as soon as possible. It consists of taking medications, undergoing physiotherapy and massage procedures, and performing special exercises.
Prevention and treatment of cervical osteochondrosis are 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 muscles, increases flexibility of the spine, normalizes blood circulation in the affected area, improves nutrition of tissues and accelerates their regeneration. Exercise therapy works best in combination with other therapeutic measures. It cannot be treated with medication and massage alone. Physical activity in this case is essential. Only they can improve neck mobility 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:
- Take a comfortable and stable posture. Straighten your back. Lower your arms freely to your sides. Gently turn your head to the right. Try to turn it as far as you can, up to a 90 degree angle. If the mobility of the neck is not very good, it is necessary to turn the head as much as possible. Each turn will be better and better. It must be remembered that all exercises for the neck should be performed gently and carefully, otherwise you can get a pinched nerve or dislocation of the cervical vertebra. Make 7-10 turns to the right and to the left.
- Without changing your position, relax your neck. Tilt your head toward your chest, bringing your chin closer to your chest. Easily lift your head up and straighten it back up. Repeat 7-10 times. Here, as in the previous exercise, you should start with shallow inclines, if you can't reach your chest with your chin right away.
- Relax your neck and shoulder girdle. Gently tilt your head back, bringing the back of your head closer to your back. Stretch your chin as far as you can. 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 against your forehead. Press your palm down with your head as if you were going to push it away. The neck muscles should be tensed sharply and then relaxed.
- Repeat the above exercise, but place your palm to the side of your head. Try to press your head into your hand in a non-jerky movement. Hold the tension for three seconds and then relax. Do the next rep. In total you should do 5 to 10 repetitions.
- Sit down, straighten your neck and back, relax. Raise your shoulders towards your ears. Hold this position for 3-5 seconds.
- Get up, straighten up. Extend your arms straight out to the sides, raising them to shoulder level. Turn your head 10 times in each direction.
- Massage your neck with rubbing movements up and down and in circles. It ends in 3 minutes.
- While sitting or standing up straight, move your head from side to side 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 in which the described sets of exercises are used: prevention of osteochondrosis, the initial stage of the disease, neglected conditions. The first complex is prohibited to use during an exacerbation of the disease.
Complicated sets of exercises.
First complex:
- Lie down on the mat. The leading hand, for right-handers is right, put it on your stomach. Lower your other hand to your chest. Breathe slowly and measuredly, making inhalations and exhalations fuller.
- From a lying position, get up, leaning on your hands and stretching your neck. Slowly lower yourself onto the mat. Repeat 7-10 times.
- Lying on your stomach, stretch your arms out to your sides. Gently turn your head and touch your ear to the ground. Repeat on the other side.
- Sit down and straighten your neck. Exhale, bowing your head to your chest and pressing hard on your chin. Inhale as you return to the starting position.
- Stand up or stay seated. Do not strain the neck and shoulder girdle. Tilt your head forward and do a few gentle circular rotations of your head along your 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:
- Hold the shoulders with your hands and rotate them 10 times in each direction.
- Clench your hands into fists and open your arms. Bend them slightly, as if to demonstrate strong biceps, then stretch them out to the sides parallel to the floor. Shake the limbs, relaxing the muscles.
- Do a familiar exercise in which the head presses against the palm. But complicate it by pressing both palms together against the forehead.
- Place your hands clasped behind your head. Tilt your head back, counteracting this movement with your hands.
- Pull your shoulders forward. Straighten up again. Take them back.
- Lie down on the mat. Raise your neck as high as possible and hold it in that position for five seconds.
- Stretch your hand above your head and place it on the opposite side of your head. Gently tilt your head 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.