Cervical osteochondrosis is a common disease that occurs in people of both sexes and different ages. It is possible to detect it most often when unavoidable degenerative changes have occurred in the intervertebral disc of the cervical spine. The disease is considered chronic, and it is impossible to get rid of it completely, but you can prevent its development by regularly doing special exercises.
Reducing pain in the neck and other benefits of exercise therapy for osteochondrosis
Regular performance of a set of exercise therapy exercises contributes to the following positive changes in health conditions in diagnosed cervical osteochondrosis:
- muscle tissue and bones are strengthened, and thanks to this, the muscular corset performs its main function more efficiently - it corrects the spinal column in a straight position;
- improve posture and prevent curvature of the spine;
- the load imposed on the spine during daily physical activity is evenly distributed;
- compressive load on the intervertebral disc is reduced;
- improve blood microcirculation and lymph flow;
- increase the mobility of the spinal column;
- pain in the neck area is reduced and its occurrence is prevented;
- the period of remission of the disease increases.
Rules for doing a set of exercise therapy exercises
In order for a set of exercise therapy exercises aimed at improving the state of health in cervical osteochondrosis to be as effective as possible and not exacerbate the problem, it is necessary to adhere to the following rules during its implementation:
- cannot cure itself. Symptoms of cervical osteochondrosis, such as pain in the neck and headaches, are also characteristic of other diseases, so only a specialist doctor should diagnose the disease and prescribe therapy based on the results of medical examinations;
- when prescribing a course of exercise therapy, other chronic diseases should be taken into account, in which case certain neck exercises may be contraindicated;
- it is impossible to perform gymnastics during an exacerbation of osteochondrosis, as any physical activity can increase pain and worsen the condition. Complex exercise therapy should be performed only in a state of remission;
- in case of deterioration of health and diseases associated with exacerbation of other chronic or seasonal diseases, the implementation of a set of exercise therapy exercises should be delayed until complete recovery;
- gymnastics will be more effective if carried out in a well -ventilated room and at certain times;
- exercise should be started 1-1. 5 hours after the last meal;
- before doing gymnastics, you should take a warm bath or place a warm towel on your neck to increase blood flow to this part of the body and thus prepare the muscles and ligaments for pressure;
- it is necessary to start gymnastics for the neck with a light warm -up, which may include some simple exercises, for example, swinging the arms, raising the shoulders and performing rotational movements, tilting and turning the body;
- all gymnastic training movements for the neck with osteochondrosis must be performed slowly and smoothly;
- doing a set of exercise therapy exercises, it is necessary to breathe properly, inhale through the nose and exhale through the mouth. It is also very important not to hold your breath at this time when the load reaches its peak;
- initially, you can include only a few exercises in the lesson, and not all the complex elements at once, allowing the body to get used to the load. As you adjust, the load can be increased with the permission of the treating physician;
- after gymnastics, you should do a light massage in the cervical collar zone to relieve excessive tension and prevent pain in the neck due to heavy loads. In addition, you can take a warm bath and try to relax in a horizontal position on an orthopedic mattress and pillows.
An effective set of exercises
Therapeutic gymnastics, whose purpose is to prevent the appearance of pain in the neck and improve the condition with osteochondrosis, may include the following simple but effective exercise movements:
- After taking a comfortable standing or sitting position, you need to smoothly turn your head to the left and then to the right. Repeat the round 10 times in each direction. While doing this exercise, you need to keep your back straight and avoid lifting your shoulders. The head should be rotated until the chin passes over the shoulders. If pain occurs, the amplitude of head movement should be reduced.
- Being in a comfortable straight position, you should slowly tilt your head as low as possible, trying to touch the base of the sternocleidomastoid muscle with your chin. In this case, the muscles located at the back of the neck should be relaxed to the maximum. Then, during the exercise, you need to smoothly tilt your head back, trying to reach the top of your back with the back of your head. Repeat the tilt 10 times forward and backward.
- While tilting the head to the right, you should place the palm of your right hand over your temples and press gently on your head, stretching the side muscles of the neck. Repeat the exercise on the other side, pressing on the left temple with the other palm. In total, you need to do those 10 slopes.
- Keep your head straight, place your hands on your forehead and try to tilt your head down, overcoming upper limb resistance for 10 seconds. Repeat the exercise up to 12 times. Similarly, it is necessary to perform a tilt backwards and to each side, fixing the head at the peak of resistance to the arm for 10 seconds.
- Lie on your stomach, inhale and lift your upper body, leaning on the palms of your hands at chest level. Hold this position for 60 seconds, remember to breathe properly during this period. After a minute, you can return to the initial horizontal position and repeat the exercise 3-5 times.
In order for the training complex to be as effective as possible, it is necessary to engage in such programs on a regular basis.