In the treatment of cervical osteochondrosis, special exercises cannot be dispensed with. 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 neck pain 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, the treatment of osteochondrosis should be started as early as possible. It consists of taking medication, performing 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 tissue nutrition and accelerates their regeneration. Exercise therapy works best in combination with other therapeutic measures. You 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.
Exercise complexes 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 comfortable and stable posture. Straighten your back. Lower your arms freely to your sides. Gently turn your head to the right. Try to rotate it as much as possible, up to a 90 degree angle. If your neck mobility is not very good, you need to turn your head as much as possible. Every turn will get better and better. It should be remembered that all neck exercises must be performed gently and carefully, otherwise you may get a pinched nerve or dislocation of the cervical vertebra. Do 7-10 turns to the right and to the left.
- Without changing your posture, relax your neck. Tilt your head towards your chest, bringing your chin towards your chest. Easily lift your head, putting it straight again. Repeat 7-10 times. Here, as in the previous exercise, you need to start with shallow slopes if you cannot immediately reach your chest with your chin.
- Relax your neck and shoulder girdle. Gently tilt your head back, bringing the back of your head towards 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. Lift your head and straighten your neck. Relax your neck and shoulders. Gently press your hand to your forehead. Press the palm of your hand with your head as if you were going to push it away. The neck muscles must contract and then relax.
- Repeat the previous exercise, but place your palm on the side of your head. Try pressing your head into your hand with a non-bruising motion. Hold the tension for three seconds and then relax. Perform the next repetition. In total, 5 to 10 repetitions should be done.
- Sit down, straighten your neck and back, relax. Lift your shoulders towards your ears. Hold this position for 3-5 seconds.
- Get up, straighten up. Open your arms straight out to the sides, bringing them up to shoulder level. Rotate your head 10 times in each direction.
- Massage the neck with up and down rubbing movements and in a circle. Finish in 3 minutes.
- While sitting or standing with your back straight, shake your head back and forth as if saying yes. The range of motion should be small.
- Shake your head gently as if you disagree with someone and say no.
Cases where the described exercise sets are used: prevention of osteochondrosis, early 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 main hand, for right-handers is right, place it on the belly. Lower the other hand to your chest. Breathe slowly and moderately, making your inhalations and exhalations more complete.
- From a lying position, stand up, supporting yourself on your hands and stretch your neck. Slowly lower yourself onto the mat. Repeat 7-10 times.
- Lying on your stomach, stretch your arms alongside your body. Turn your head gently and touch your ear to the floor. Repeat on the other side.
- Sit down and straighten your neck. Exhale, leaning your head towards your chest and pressing your chin hard. 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 make a few gentle circular rotations along your spine.
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:
- Hold the shoulders with your hands and rotate them - 10 times in each direction.
- Close your hands into fists and open your arms wide. Bend them slightly, as if demonstrating strong biceps, then straighten them to the sides parallel to the floor. Shake the limbs, relaxing the muscles.
- Perform a familiar exercise in which your head presses against your palm. But complicate this 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. Take them back.
- Lie down on the mat. Raise your neck as high as possible and hold it 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 sets of simple and complex exercises should be performed 3-4 times a day. Each exercise is repeated 7 to 20 times.