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 lead to the development of serious complications: protrusions, intervertebral hernias. Therefore, treatment of osteochondrosis should be started as early 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 overstressed neck muscles, reduce pressure on the nerve roots and reduce neck soreness. 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 not be treated only with medicines 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 blood supply to the cervical region and increase the elasticity of the neck muscles, you can use the following exercises:
- Take 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 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 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 posture, relax your neck. Tilt your head to your chest, bringing your chin to your chest. Easily raise your head, placing it straight again. Repeat 7-10 times. Here, as in the previous exercise, you need to start with shallow inclinations, if you can’t immediately reach your chest with your 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 down on your palm with your head as if you were going to move it away. The neck muscles should sharply tighten and then relax.
- Repeat the previous exercise, but place your palm on the side of your head. Try to press your head on your hand with a non-sharp movement. Hold the tension for three seconds, then relax. Perform the next repetition. In total, 5 to 10 repetitions should be done.
- Sit down, straighten your neck and back, relax. Raise your shoulders up towards your ears. Hold this position for 3-5 seconds.
- Get up, straighten up. Spread your straight arms to the sides, raising them to shoulder level. Rotate your head 10 times in each direction.
- Massage your neck with rubbing movements 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 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, 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 people it is right, put it on your stomach. Lower your other hand to your chest. Breathe slowly and measuredly, making the most complete inhalations and exhalations.
- From a lying position, rise, 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 your ear to the floor. Repeat on the other side.
- Sit down and straighten your neck. Exhale, tilting your head to your chest and pressing your chin to it with force. 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 the spinal column.
This set of exercises cannot be performed during an exacerbation of the disease, it is allowed only 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.
- Clench your hands into 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 the limbs, relaxing the muscles.
- Perform a familiar exercise in which the head presses against the palm. But complicate it by pressing both palms clasped together to the forehead.
- Position the linked hands behind the 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 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.