In the treatment of cervical osteochondrosis, one cannot do without performing special exercises. Physical activity stops the progression 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 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: 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 stressed neck muscles, reduce pressure on nerve roots, and reduce neck pain. Therapeutic gymnastics strengthens muscles, increases spinal flexibility, normalizes blood circulation in the affected area, improves tissue nutrition and accelerates its regeneration. Exercise therapy works best in combination with other therapeutic measures. You can't be treated with just medicine and massage. Physical activity in this case is very necessary. Only they can increase the mobility of the neck and strengthen the paravertebral muscles.
Exercise complex for the treatment and prevention of cervical osteochondrosis
To warm the spine, increase 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 neck mobility is not very good, you should turn your head as much as possible. Every turn gets better and better. It should be borne in mind that all exercises for the neck must be performed smoothly and carefully, otherwise you can get a pinched nerve or dislocation of the cervical vertebrae. Do 7-10 turns right and left.
- Without changing your posture, relax your neck. Tilt your head to your chest, bringing your chin to your chest. Lift your head easily, straighten it back. Repeat 7-10 times. Here, as in the previous exercise, you need to start with a shallow incline, otherwise you cannot immediately reach the chest with the chin.
- Relax your neck and shoulder girdle. Gently tilt your head back, bringing the back of your head 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. 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 against your head as if you were about to move it. The neck muscles should be sharply tightened and then relaxed.
- Repeat the previous exercise, but place your palms at the sides of your head. Try to press your head in your hands in a non-sharp motion. Hold the tension for three seconds, then relax. Do the next repetition. In total, 5 to 10 repetitions should be performed.
- 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. Extend your straight arms out to the sides, raising them to shoulder height. Turn your head 10 times in each direction.
- Massage your neck in an up and down and circular rubbing motion. Done in 3 minutes.
- While sitting or standing with your back straight, rock your head back and forth as if you were saying yes. Range of motion should be small.
- Gently shake your head as if you disagree with someone and say no.
Cases when the described set of exercises is used: prevention of osteochondrosis, early stages of the disease, neglected conditions. The first complex is forbidden to use during an exacerbation of the disease.
Complex set of exercises
First complex:
- Lie on the mat. The leading hand, for a right-handed person it is true, put it on your stomach. Lower your other hand to your chest. Breathe slowly and steadily, making the most complete inhalation and exhalation.
- From a lying position, get up, lean on your hands, and stretch your neck. Slowly lower yourself onto the mat. Repeat 7-10 times.
- Lie on your stomach, spread 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, tilt your head to your chest and press your chin firmly. Inhale as you return to the starting position.
- Stand or remain seated. Don't strain your neck and belt. Tilt your head forward and do a few gentle circular turns of your head along the 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:
- Grasp your shoulders with your hands and make rotational movements with them - 10 times in each direction.
- Clench your fists and spread your arms wide. Bend slightly, as if to show strong biceps, then straighten them to the sides parallel to the floor. Shake the limbs, relax the muscles.
- Perform the familiar exercise in which the head presses against the palms. But to complicate it by pressing the palms together against the forehead.
- Position the connected hands behind the head. Tilt your head back, counter this movement with your hands.
- Pull your shoulders forward. Straighten again. Bring them back.
- Lie on the mat. Lift your neck as high as you can and hold it in that position for five seconds.
- Stretch your arms above your head and place them on the opposite side of your head. Tilt your head gently with your hands.
A series of simple and complex exercises should be performed 3-4 times a day. Each exercise is repeated 7 to 20 times.