In the treatment of cervical osteochondrosis can not 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 that is 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 the development of serious complications: bumps, intervertebral hernias. Therefore, treatment of osteochondrosis should be started as soon 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 overworked neck muscles, reduce pressure on nerve roots and reduce neck pain. Therapeutic gymnastics strengthens 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 measures. You can’t just treat yourself with medication and massage. Physical activity in this case is necessary. Only they can improve the mobility of the neck and strengthen the paravertebral muscles.
Exercise complexes for the treatment and prevention of cervical osteochondrosis
You can use the following exercises to warm up the spine, improve blood flow to the neck region and increase the elasticity of the neck muscles:
- Take a comfortable stable position. Straighten your back. Put your hands free on the side. Slightly turn your head to the right. Try to rotate it as much as possible, to an angle of 90 degrees. If the mobility of the door is not very good, you need to turn your head as much as possible. With each turn it will get better and better. It should be borne in mind that all neck exercises must be performed smoothly and carefully, otherwise you may get nerve entrapment or cervical spine dislocation. Make 7-10 turns to the right and left.
- Without changing posture, relax your neck. Tilt your head to your chest, bringing your chin closer to your chest. Raise your head slightly, set it straight again. Repeat 7-10 times. Here, as in the previous exercise, you have to start with shallow inclines, if you can't reach your chest immediately with your chin.
- Relax your neck and shoulder girdle. Slightly tilt your head back, returning the nape of your neck to your back. Stretch your chin as much 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. Press your hand lightly on your forehead. Press your head against your palm as if to move it away. The neck muscles should be tightened sharply and then relaxed.
- Repeat the previous exercise, but place your palm on the side of your head. Try to press your head to your arm with a soft motion. Hold the tension for three seconds, then relax. Perform the following repetition. A total of 5 to 10 repetitions should be done.
- Sit down, straighten your neck and back, relax. Raise your shoulders to your ears. Hold this position for 3-5 seconds.
- Get up, stand up. Spread your straight arms out to the side, raising them to shoulder level. Turn your head 10 times in each direction.
- Massage the neck with rubbing movements up and down and in a circle. Finish in 3 minutes.
- As you sit or stand with your back straight, shake your head back and forth as if to say yes. The range of motion should be small.
- Shake your head lightly as if you disagree with someone and say no.
Cases when the described sets of exercises are used: prevention of osteochondrosis, initial stage of the disease, neglected conditions. The first complex is prohibited for use during exacerbation of the disease.
Complicated sets of exercises
The first complex:
- Lie on the rug. The leading hand, for right-handers, is right, put it on your stomach. Put your other hand on your chest. Breathe slowly and evenly, making the most complete inhales and exhales.
- Get up from a lying position, leaning on your arms, and stretch your neck. Slowly lower yourself onto the mat. Repeat 7-10 times.
- Lying on your stomach, stretch your arms out to the side. Turn your head slightly and touch the floor with your ear. Repeat on the other side.
- Sit down and straighten your neck. Exhale, tilt your head to your chest and press your chin firmly against it. Inhale as you return to the starting position.
- Get up or stay seated. Do not strain your neck and shoulder girdle. Tilt your head forward and perform a few gentle circular rotations of the head along the spine.
This set of exercises cannot be performed during exacerbation of the disease, it is allowed only in time of remission. The second complex can also be reported during exacerbation:
- Grasp the shoulders with your hands and make rotational movements with them - 10 times in each direction.
- Squeeze your hands into fists and spread your arms wide. Bend them slightly, as if showing strong biceps, and then straighten them to the sides parallel to the floor. Shake your limbs, relaxing your muscles.
- Perform a well-known exercise in which the head is pressed against the palm. But complicate this by pressing both palms joined to the forehead.
- Place your joined hands behind your head. Tilt your head back, resisting this movement with your hands.
- Pull your shoulders forward. He straightened up again. Put them back.
- Lie on the rug. Raise your neck as high as possible and hold it in that position for five seconds.
- Extend your arm above your head and place it on the side of your head on the opposite side. Slightly 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.