In the treatment of cervical osteochondrosis, one cannot do without 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 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: protrusions, intervertebral hernias. Therefore, treatment of osteochondrosis should be started as early as possible. It consists of 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 overworked neck muscles, reduce pressure on nerve roots and reduce neck pain. 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 cannot be treated only with drugs and massages. Physical activity in this case is essential. 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:
- Adopt a stable and comfortable position. 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, it is necessary to turn the head as much as possible. Each round will get better and better. It should be remembered that all exercises for the neck should be done gently and carefully, otherwise you risk getting a pinched nerve or dislocation of the cervical vertebra. Do 7-10 right and left turns.
- Without changing your posture, relax your neck. Tilt your head towards your chest, bringing your chin towards your chest. Easily raise your head, putting it back straight. Repeat 7-10 times. Here, as in the previous exercise, you need to start with shallow inclinations, 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 toward your back. Stretch your chin as far as possible. Repeat several times.
Another set of exercises for the prevention and treatment of cervical osteochondrosis:
- Adopt 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 your palm with your head as if you were going to push it away. The neck muscles should tighten and then relax.
- Repeat the previous exercise, but place your palm on the side of your head. Try to rest your head on your hand with a non-jumpy movement. Hold the tension for three seconds, then relax. Perform the next repetition. In total, 5-10 repetitions should be performed.
- Sit down, straighten your neck and back, relax. Raise your shoulders towards your ears. Hold this position for 3 to 5 seconds.
- Get up, straighten up. Spread your arms outstretched 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 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, initial stage of the disease, neglected conditions. The first complex is prohibited to use during an exacerbation of the disease.
Complicated Exercise Sets
First complex:
- Lie down on the mat. The main hand, for right-handed people is fine, put it on your stomach. Lower your other hand to your chest. Breathe slowly and measuredly, making the fullest inhales and exhales.
- From a lying position, stand up on your hands and stretch your neck. Slowly lower yourself onto the mat. Repeat 7-10 times.
- Lying on your stomach, stretch your arms out 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 by tilting your head towards your chest and pressing your chin firmly against it. Inhale as you return to the starting position.
- Stand up or remain seated. Do not force your neck and your shoulder girdle. Tilt your head forward and perform a few gentle circular rotations of your head 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 carried out during an exacerbation:
- Grasp your shoulders with your hands and perform rotational movements with them - 10 times in each direction.
- Clench your 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, relax the muscles.
- Perform a familiar exercise in which the head presses against the palm. But complicate it by pressing both palms together to the forehead.
- Place the linked hands behind the head. Tilt your head back, counteracting this movement with your hands.
- Pull your shoulders forward. Straighten up again. Bring them back.
- Lie down on the mat. Raise your neck as high as possible and hold it in this 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.
Sets of simple and complex exercises should be performed 3-4 times a day. Each exercise is repeated 7-20 times.