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 neck mobility, strengthen the spine and neck muscles.
The role of exercise in the treatment of osteochondrosis
Osteochondrosis of the cervix is a disease that is accompanied by pain in the neck 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: rash, interstitial hernia. Therefore treatment of osteochondrosis should be started as soon as possible. It includes taking medication, undergoing physiotherapy and massage procedures, and performing special exercises.
Prevention and treatment of cervical osteochondrosis is not complete without therapeutic exercise. With the help of exercises you can relax the overly tense muscles of the neck, reduce the pressure on the nerve roots and reduce neck pain. Therapeutic gymnastics strengthens muscles, increases spinal flexibility, normalizes blood circulation to the affected side, improves tissue nutrition and accelerates their regeneration. Exercise therapy works best in conjunction with other therapeutic activities. You can not treat only with medication and massage. Physical activity is irreplaceable in this case. Only they can improve neck mobility and strengthen paravertebral muscles.
Exercise complexes for the treatment and prevention of cervical osteochondrosis
You can use the following exercises to warm up the spine, improve blood supply to the cervix, and increase the elasticity of the neck muscles:
- Get in a comfortable stable posture. Straighten your back. Fold your hands freely over the pages. Gently turn your head to the right. Try to rotate it as far as possible, at a 90 degree angle. If the mobility of the neck is not so good, you should turn your head as much as possible. Each turn will get better and better. We must remember that all neck exercises must be performed smoothly and carefully, otherwise you can get a nerve strain or dislocation of the cervical spine. Make 7-10 turns to the right and left.
- Rest your neck without changing posture. Bend your head to your chest, bring your chin to your chest. Lift your head easily and place it straight again. Repeat 7-10 times. Here, as in the previous exercise, you should start with shallow inclinations if you can not reach the chest immediately with the chin.
- Relax the neck and shoulder girdle. Gently bend your head back, bring your back 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. Lift your head and straighten your neck. Relax your neck and shoulders. Gently place your hand on your forehead. Press your head against your wrist as if you were going to get rid of it. The neck muscles should be sharply tightened and then relaxed.
- Repeat the previous exercise, but put your hand on its side. Try to press your head with your hand in a non-sharp motion. Stop the tension for three seconds, then relax. Perform the following iteration. In total, 5 to 10 repetitions should be done.
- Sit down, straighten your neck and back, relax. Raise your shoulders up to your ears. Hold this position for 3-5 seconds.
- Get up, straighten up. Spread your straight hands on the sides, raising them to shoulder level. Rotate the head 10 times in each direction.
- Massage the neck up and down in a circular motion. Complete in 3 minutes.
- When sitting or standing with your back straight, move your head back and forth as if to say 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 is used: prevention of osteochondrosis, the initial stage of the disease, neglected conditions. The use of the first complex is prohibited during exacerbations of the disease.
A complex set of exercises
The first complex:
- Start on the carpet. The leading hand, straight for the right, is placed on the abdomen. Put your other hand on your chest. Breathe slowly and measured, make the most perfect inhale and exhale.
- Get up from a lying position, lean on your hands and stretch your neck. Slowly get down on the carpet. Repeat 7-10 times.
- Lie on your stomach, stretching your arms to the sides. Gently turn your head and touch your ear to the floor. Repeat on the other side.
- Sit down and straighten your neck. Exhale, rest your head on your chest and press your chin firmly against it. Inhale when returning to the starting position.
- Get up or sit down. Do not strain the neck and shoulder girdle. Bend your head forward and perform a few gentle circular rotations of your head along the 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 also be performed during exacerbations:
- Grasp your shoulders by hand and make rotational movements with them - 10 times in each direction.
- Bend your arms into fists and spread your arms wide. Slightly bend them as if to reveal strong biceps, then straighten them parallel to the sides of the floor. Stretch the limbs, relax the muscles.
- Perform a familiar exercise in which the head shakes the wrist. But complicate it by pressing both hands tied to the forehead.
- Place the connected hands behind your head. Bend your head back, counteract this movement with your hands.
- Pull your shoulders forward. Correct it again. Take them back.
- Start on the carpet. Raise your neck as high as possible and hold it in this position for five seconds.
- Extend your hand over your head and place it on the opposite side of your head. Gently shake 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.