In the treatment of cervical osteochondrosis, it can not be done without performing 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
Osteochondrosis of the cervix is a disease accompanied by neck pain 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: extensions, intervertebral hernias. Therefore, treatment of osteochondrosis should be started as soon 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 the excess muscles of the neck stress, reduce the pressure on the nerve roots and reduce neck pain. Therapeutic gymnastics strengthens muscles, increases spinal flexibility, normalizes blood circulation to 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 medication and massage. Physical activity in this case is necessary. Only they can improve neck mobility and strengthen 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 cervical muscles, you can use the following exercises:
- Get a consistently comfortable stay. 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 neck mobility is not very good, you should turn your head as much as possible. Each turn will get better and better. It should be remembered that all neck exercises should be performed smoothly and carefully, otherwise you may get a crushed nerve or displacement of the cervical vertebra. Make 7-10 turns right and left.
- Without changing your posture, relax your neck. Bend your head to your chest, bringing your chin to your chest. Lift your head slightly, placing it back straight. Repeat 7-10 times. Here, as in the previous exercise, you should start with shallow inclines, if you can not immediately reach the chin chest.
- Relax the neck and shoulder girdle. Gently turn your head back, bringing the back of your head 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. Gently press your hand to your forehead. Squeeze your palm with your head as if to remove it. The neck muscles should be tightened tightly and then relaxed.
- Repeat the previous exercise, but place the palm on the side of the head. Try to press the head into the 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 your neck and back, relax. Raise your shoulders up towards your ears. Hold this position for 3-5 seconds.
- Get up, run. Spread your arms straight to the sides, raising them to shoulder level. Rotate the 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 gently as if you do not agree with someone and say no.
Cases when using the described groups of exercises: 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
The first complex:
- Lie on the mattress. The leading hand, for right-handed people is right, place it on the abdomen. Sit the other hand on the chest. Breathe slowly and moderately, making more complete inhalations and exhalations.
- From a supine position, stand up, leaning on your hands and stretching your neck. Slowly lower yourself on the mattress. Repeat 7-10 times.
- Lying on your stomach, spread your arms to 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 towards him forcefully. Breathe in as you return to the starting position.
- Get up or sit down. Do not strain your neck and shoulder girdle. Bend your head forward and perform a few gentle circular rotations of the head along the 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 occur during an exacerbation:
- Grasp the shoulders with your hands and make rotational movements with them - 10 times in each direction.
- Shake hands in fists and spread arms wide. Bend slightly, as if showing strong biceps, then run to the sides parallel to the floor. Shake the limbs, relaxing the muscles.
- Perform a familiar exercise in which the head presses the palm. But complicate it by pressing both palms tied together on the forehead.
- Put your hands tied behind your head. Turn your head back, opposing this movement with your hands.
- Pull your shoulders forward. Head back. Take them back.
- Lie on the mattress. Raise your neck as high as possible and hold it in that position for five seconds.
- Extend your hand over your head and place it on the side of your head on the opposite side. Gently turn 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.