In the treatment of cervical osteochondrosis, special exercise is inseparable. Physical activity can stop disease progression, reduce pain, and speed up regeneration of damaged tissue. Restoring neck mobility and strengthening the spine and neck muscles is impossible without regular therapeutic exercises.
The role of exercise in the treatment of osteochondrosis
Cervical osteochondrosis is a disease with neck pain and other unpleasant symptoms, such as headache, dizziness, ringing in the ears, numbness in the hands, and muscle weakness. The disease can easily become chronic, worsen over time, and can lead to the development of serious complications: herniation, herniation. Therefore, the treatment of osteochondrosis should be started as soon as possible. It includes taking medication, undergoing physical therapy and massage procedures, and performing special exercises.
Prevention and treatment of cervical osteochondrosis is incomplete without therapeutic exercise. With the help of exercise, you can relax overly tense neck muscles, reduce pressure on nerve roots, and reduce neck pain. Therapeutic gymnastics strengthens muscles, increases flexibility of the spine, normalizes blood circulation in the affected area, improves tissue nutrition and accelerates its regeneration. Exercise therapy works best in combination with other treatments. You can't treat it with just medication and massage. In this case, physical activity is essential. Only they can improve the mobility of the neck and strengthen the paraspinal muscles.
Exercise complex for the treatment and prevention of cervical osteochondrosis
To warm the spine, improve blood supply to the neck area and increase the elasticity of the neck muscles, you can use the following exercises:
- Take a comfortable and stable position. Straighten your back. Lower your arms freely at your sides. Gently turn your head to the right. Try to rotate it to a 90 degree angle. If the neck mobility is not very good, you need to turn the head as much as possible. It gets better and better with each turn. It should be remembered that all exercises for the neck must be done smoothly and carefully, otherwise it can lead to pinched nerves or cervical dislocation. Turn right and left 7-10 turns.
- Relax your neck without changing your posture. Tilt your head toward your chest so that your chin is close to your chest. Lift your head easily and straighten again. Repeat 7-10 times. Here, as in the previous exercise, if the chin doesn't immediately reach the chest, you need to start with a shallow incline.
- Loosen your neck straps. Gently tilt your head back, resting the back of your head on your back. Stretch your jaw as much as possible. Repeat several times.
Another set of exercises for the prevention and treatment of cervical osteochondrosis:
- Take a seated or standing position. Lift your head up and straighten your neck. Relax your neck and shoulders. Gently press your hand to your forehead. Press your palm down with your head as if you were going to move it away. The neck muscles should tighten sharply and then relax.
- Repeat the previous exercise, but keep your palms by the side of your head. Try to press your head against your hands with gentle movements. Hold the tension for three seconds, then relax. Do the next repetition. There should be 5 to 10 repetitions in total.
- Sit down, straighten your neck and back, and relax. Lift your shoulders close to your ears. Hold this pose for 3-5 seconds.
- Get up, straighten up. Extend your straight arms out to the sides, raising them to shoulder level. Rotate the head 10 times in each direction.
- Massage your neck with up and down and circular rubbing motions. Done in 3 minutes.
- When sitting or standing, keep your back straight and shake your head back and forth as if you were saying yes. The range of motion should be small.
- Shake your head gently as if you disagree with someone and say no.
Situations using the described exercise set: prevention of osteochondrosis, initial stages of disease, neglected conditions. The use of the first complex is contraindicated during the exacerbation of the disease.
complex exercises
First complex:
- Lie on the mat. The leading hand, which is right for a right-handed person, rests on your stomach. Put your other hand on your chest. Breathe in slowly and moderately for the most complete inhalation and exhalation possible.
- Stand up from a lying position, lean on your hands, and stretch your neck. Slowly place yourself on the mat. Repeat 7-10 times.
- Lie on your stomach and stretch your arms by your sides. Turn your head slightly and place your ear on the floor. Repeat on the other side.
- Sit down and straighten your neck. Exhale, tilt your head toward your chest, and press your chin firmly against your chest. Inhale as you return to the starting position.
- Stand up or remain seated. Do not strain your neck straps. Tilt your head forward and do some gentle circular rotations along the spine.
This set of exercises cannot be performed during exacerbations, only during remission. The second complex can also be performed during exacerbations:
- Grab your shoulders with your hands and use them to do rotational movements - 10 reps in each direction.
- Clenched your hands into fists and opened your arms. Bend them slightly, as if to show strong biceps, and extend them until the sides are parallel to the floor. Shake your limbs and relax your muscles.
- Do the familiar exercise of pressing your head against your palms. But it complicates it by placing two palms against the forehead.
- Place the connected hands behind the head. Tilt your head back and counteract this movement with your hands.
- Pull your shoulders forward. Correct again. bring them back.
- Lie on the mat. Raise your neck as high as you can and hold that position for five seconds.
- Reach your hands above your head, on the other side of your head. Tilt your head slightly with your hands.
Both simple and complex exercises should be performed 3-4 times a day. Repeat each exercise 7 to 20 times.