In the treatment of cervical osteochondrosis, one cannot do without special exercises. Physical activity prevents the development of the disease, relieves pain, accelerates the regeneration of damaged tissues. Without regular therapeutic exercises, the mobility of the neck is restored. It is impossible to do, strengthen the muscles of the spine and neck.
The role of exercise in the treatment of osteochondrosis
Cervical osteochondrosis is a disease characterized by neck pain and other unpleasant symptoms, such as headache, dizziness, tinnitus, numbness in the hands, muscle weakness. The disease is easily chronic, worsens over time and leads to serious complications. May develop: protrusions, intervertebral hernia. Therefore treatment of osteochondrosis should be started as soon as possible. This includes taking medications, undergoing physiotherapy and massage procedures and doing special exercises.
Prevention and treatment of cervical osteochondrosis is not complete without therapeutic exercises. With the help of exercises you can relax the overly tense muscles of the neck, reduce pressure on the nerve roots and reduce neck pain. Gymnastics strengthens muscles, increases spinal flexibility, normalizes blood circulation in the affected area, improves tissue nutrition, and accelerates their regeneration. Exercise therapy is best combined with other therapeutic measures. Works well. Medicines and massage alone cannot cure you. Physical activity is indispensable in this case. Only they can improve neck mobility and strengthen paravertebral muscles.
Complex of exercises for the treatment and prevention of cervical osteochondrosis
To warm 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 posture. 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 as much as you can. If neckMobility is not very good, so you need to turn your head as much as possible. Every turn will get better and better. It should be remembered that all exercises for the neck should be done smoothly and carefully, otherwise you will end up with aCan get pinched nerve or dislocation of the cervical vertebra. turn 7-10 to the right and to the left.
- Without changing your posture, relax your neck. Tilt your head to your chest, bringing your chin to your chest. Slowly lift your head up again, keeping your head straight. Repeat 7-10 times. Here, the previous exerciseLike, you need to start with a shallow incline, if you can't reach your chest with your chin immediately.
- Relax your neck and shoulder girdle. Gently tilt your head back, bringing the back of your head to your 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. Press your hand gently on your forehead. Press down on your palm with your head as you pull it awayWere going to do it. The neck muscles should rapidly tighten and then relax.
- Repeat the previous exercise, but keep your palm by the side of your head. Try pressing your head to your hand with a non-sharp motion. Hold the tension for three seconds, then relax. Do the next repetition. In total, 5 to 10 repetitions should be done.
- Sit down, straighten your neck and back, relax. Raise your shoulders towards your ears. Hold this position for 3-5 seconds.
- Get up, straighten up. Extend your straight arms to the sides, raising them to shoulder level. Rotate your head 10 times in each direction.
- Massage your neck in up-and-down circular motions. Finish in 3 minutes.
- Sitting or standing with your back straight, shake your head back and forth as if you are 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 set of exercises are used: prevention of osteochondrosis, the initial stage of the disease, neglected conditions. It is forbidden to use the first complex during an exacerbation of the disease.
complex set of exercises
First Campus:
- Lie down on the mat. Leading hand, it's right for right-handed people, place it on your stomach. Lower your other hand to your chest. Breathe slowly and measuredly, making the most complete inhale and exhale.
- Get up from a lying position, bend at the hands and stretch your neck. Slowly lower yourself to the mat. Repeat 7-10 times.
- Lying 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 towards your chest and press your chin hard on it. Inhale as you return to the starting position.
- Stand or sit. Do not strain your neck and shoulder girdle. Tilt your head forward and make a few gentle circular rotations of your head along the spinal column.
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 exacerbations:
- Grasp your shoulders with your hands and make rotational motions with them - 10 times in each direction.
- Clasp your hands into 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 with the forehead.
- Place the connected hands behind the head. Tilt your head back, counteracting this movement with your hands.
- Draw your shoulders forward. Straighten again. Take them back.
- Lie down on the mat. Raise your neck as high as you can and stay in this position for five seconds.
- Extend 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.