In the treatment of cervical osteochondrosis, one 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 the mobility of the neck, to strengthen the muscles of the spine and neck.
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 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 of taking medication, 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 overemphasized muscles of the neck, reduce the pressure on the nerve roots and reduce neck pain. Therapeutic exercise 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 can not be cured only with medication and massage. Physical activity in this case is essential. Only they can improve the mobility of the neck 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 cervix and increase the elasticity of the neck muscles, you can use the following exercises:
- Take a comfortable firm stance. Straighten your back. Lower your arms freely to the sides. Gently turn your head to the right. Try to rotate it as much as possible, up to a 90 degree angle. If the mobility of the neck is not very good, you should turn your head as much as possible. Each turn will get better and better. We must remember that all exercises for the neck must be performed smoothly and carefully, otherwise you may get a pinched nerve or dislocation of the cervical vertebra. Make 7-10 turns to the 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, placing it straight again. Repeat 7-10 times. Here, as in the previous exercise, you should start with shallow slopes, if you can not immediately reach your chest with your chin.
- Relax your neck and shoulders. Gently tilt 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. Lift your head and straighten your neck. Relax your neck and shoulders. Gently press your hand to your forehead. Squeeze your palm down with your head as if you were about to remove it. The neck muscles should tighten sharply and then relax.
- Repeat the previous exercise, but place your palm on the side of your head. Try to press your head into your hand with a non-abrupt movement. Hold the volume for three seconds and then relax. Perform the next iteration. In total, 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, straighten up. Spread your straight arms to the sides, raising them to shoulder height. Rotate your head 10 times in each direction.
- Massage your neck with up and down rubbing movements. Finish in 3 minutes.
- While sitting or standing with your back straight, shake your head back and forth as if to say yes. The range of motion must be small.
- Shake your head gently as if disagreeing with someone and say no.
Cases in which the described exercise sets are used: prevention of osteochondrosis, the initial stage of the disease, the neglected conditions. The first complex is forbidden to use during an outbreak of the disease.
Complex sets of exercises
First band:
- Lie on the mat. The top hand, for right-handers is right, put it in your stomach. Lower your other hand to your chest. Breathe slowly and measuredly, making the most complete inhalations and exhalations.
- From lying down, get up, resting on your hands and stretch your neck. Slowly lower yourself onto the mat. Repeat 7-10 times.
- Lie on your stomach, stretch your arms sideways. 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 against it with force. Inhale as you return to the starting position.
- Get up or sit down. Do not stretch your neck and shoulder girdle. Tilt your head forward and make a few gentle circular rotations of your head along the spine.
This set of exercises can not be performed during an outbreak of the disease, it is allowed only during the recession. The second cluster can also occur during an outburst:
- Grasp your shoulders with your hands and rotate 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 on the sides parallel to the floor. Shake the limbs by relaxing the muscles.
- Perform a well-known exercise in which the head presses against the palm. But you complicate it by pressing both palms together in the forehead.
- Place the bound hands behind the head. Tilt your head back, compensating for this movement with your hands.
- Pull your shoulders forward. He straightened up again. Take them back.
- Lie on the mat. Raise your neck as high as possible and hold it in this position for five seconds.
- Stretch your arm over your head and place it on the side of your head on the opposite side. Tilt your head gently 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.