In the treatment of cervical osteochondrosis can not be done 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 the mobility of the neck, to 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 headache, dizziness, tinnitus, numbness of the hands, muscle weakness. The disease easily becomes chronic, worsens over time and can lead to the development of serious complications: bulges, intervertebral hernias. Therefore, treatment of osteochondrosis should begin as early as possible. It consists of taking medication, conducting physiotherapy and massage procedures and performing special exercises.
The prevention and treatment of cervical osteochondrosis is not complete without therapeutic exercise. With the help of exercises you can relax the overstretched muscles of the neck, reduce the pressure on the 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. Healing therapy works best in combination with other therapeutic measures. You can not treat yourself with drugs and massage. Physical activity in this case is indispensable. 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:
- Take a comfortable stable position. Straighten your back. Lower your arms freely to the side. Gently turn your head to the right. Try to rotate it as much as possible to an angle of 90 degrees. 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. It should be remembered that all neck exercises should be performed smoothly and carefully, otherwise you may get a pinched nerve or dislocation of the cervical spine. Make 7-10 turns right and left.
- Without changing your posture, relax your neck. Tilt your head to your chest, bringing your chin closer to your chest. Raise your head easily by placing it upright 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 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. 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 to move it. The muscles of the neck 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 on your arm with a gentle motion. Hold the tension for three seconds, then relax. Do the next repetition. A total of 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, stand up. Spread your straight arms out to the side, raising them to shoulder level. Turn your head 10 times in each direction.
- Massage your 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 short.
- 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 for use during exacerbations of the disease.
Complex sets of exercises
First complex:
- Lie on the mat. The leading hand, for right-handers, is straight, put it on your stomach. Lower your other hand to your chest. Breathe slowly and measuredly, taking the fullest breaths.
- From a lying position, stand up, leaning on your arms, and stretch your neck. Slowly lower yourself onto the mat. Repeat 7-10 times.
- Lying on your stomach, stretch your arms out to the side. 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 strain the neck and shoulder girdle. Tilt your head forward and make a few gentle circular turns of your head on your spine.
This set of exercises can not be performed during the exacerbation of the disease, it is allowed only during remission. The second complex can be performed during exacerbation:
- Grasp your shoulders with your hands and make rotational movements with them - 10 times in each direction.
- Squeeze your hands into fists and spread your arms wide. Bend them slightly, as if to demonstrate strong biceps, then straighten them sideways, parallel to the floor. Shake the limbs, relaxing the muscles.
- Perform a familiar exercise in which the head is pressed against the palm. But complicate it by pressing the two palms together to the forehead.
- Put your bound hands behind your head. Tilt your head back, counteracting this movement with your hands.
- Pull your shoulders forward. Stand 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. Gently tilt 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.