When treating cervical osteochondrosis, one can not do without special exercises. Physical activity stops the development of the disease, relieves pain, accelerates the regeneration of damaged tissue. 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 in the hands, muscle weakness. The disease becomes easily chronic, worsens over time and can lead to the development of serious complications: protrusion, intervertebral hernia. Therefore, treatment of osteochondrosis should be started as early as possible. It consists of taking medication, 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 overloaded neck muscles, reduce the pressure on the nerve roots and reduce soreness in the neck. Therapeutic gymnastics strengthens the muscles, increases the 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 interventions. You can not only be treated with medicine and massage. 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 the blood supply to the cervix and increase the elasticity of the neck muscles, you can use the following exercises:
- Take a comfortable and stable position. Straighten the back. Lower your arms freely at the sides. Carefully turn your head to the right. Try to turn it as far as possible, up to an angle of 90 degrees. If the mobility of the neck is not very good, turn your head as much as possible. Every trip gets better and better. It must be remembered that all exercises for the neck must be performed evenly and carefully, otherwise you may get a pinched nerve or dislocation of the cervical vertebra. Make 7-10 turns to the right and left.
- Without changing your posture, relax your neck. Tilt your head to your chest and bring your chin to your chest. Easily lift your head and position it straight again. Repeat 7-10 times. Here, as in the previous exercise, start with superficial slopes if you can not immediately reach your chest with your chin.
- Relax in the neck and shoulder belt. Gently tilt your head back and bring the back of your head to your back. Stretch the 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. Lift your head and straighten your neck. Relax your neck and shoulders. Gently press your hand against your forehead. Press down on the palm of your hand with your head as if you were moving it away. The neck muscles should tighten sharply and then relax.
- Repeat the previous exercise, but place your palm on the side of your head. Try pressing your head on your hand with a non-sharp motion. Hold the tension for three seconds, then relax. Perform the next repetition. In total, 5 to 10 repetitions should be done.
- Sit down, straighten neck and back, relax. Lift your shoulders up towards your ears. Hold this position for 3-5 seconds.
- Get up, straighten up. Spread your straight arms to the sides, and lift them to shoulder height. Turn your head 10 times in each direction.
- Massage your neck with rubbing motions up and down and in a circle. 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 must be small.
- Gently shake your head as if you disagree with someone and say no.
Cases in which the described set of exercises are used: prevention of osteochondrosis, the initial stage of the disease, neglected conditions. 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 it is right, put it on the stomach. Lower your other hand to your chest. Breathe slowly and measuredly, making the most complete inhalations and exhalations.
- From a supine position, stand up, lean on your hands, and stretch your neck. Slowly lower yourself onto the mat. Repeat 7-10 times.
- Lying on your stomach, stretch your arms next to you. Gently turn your head and touch your ear to the floor. Repeat on the other side.
- Sit down and straighten your neck. Exhale, tilt your head to your chest and press your chin against it with force. Inhale as you return to the starting position.
- Get up or stay seated. Do not tighten your neck and shoulder girdle. Tilt your head forward and perform a few gentle circular rotations of your head along the spine.
This set of exercises can not be performed during an exacerbation of the disease, it is only allowed during remission. The second complex can also be performed during an exacerbation:
- Grasp your shoulders with your hands and make rotational movements with them - 10 times in each direction.
- Tie your hands to fists and spread your arms wide. Bend them slightly, as if to demonstrate strong biceps, then straighten them to the sides parallel to the floor. Shake your limbs, relax your muscles.
- Perform a familiar exercise with your head pressed against the palm of your hand. But complicate it by pressing both palms tightly together against the forehead.
- Place the connected hands behind the head. Tilt your head back, counteract this movement with your hands.
- Pull your shoulders forward. Correct again. Take them back.
- Lie down on the mat. Lift your neck as high as possible and hold it in that position for five seconds.
- Stretch your hand over 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 sets of exercises should be performed 3-4 times a day. Each exercise is repeated 7 to 20 times.