Simple and complicated exercises for cervical osteochondrosis

In the treatment of cervical osteochondrosis, one cannot do without performing special exercises. Physical exertion stops the development of the disease, relieves   pain, accelerate the regeneration of damaged tissues. Without regular therapeutic exercises, it is impossible to restore the mobility of the neck, strengthen the spine and neck muscles.

The role of exercise in the treatment of osteochondrosis

Cervical osteochondrosis is a disease that is accompanied by pain in the neck and other unpleasant symptoms, such as headaches, dizziness, tinnitus, numbness in the hands, muscle weakness. The disease easily becomes chronic, aggravated over time and can lead to serious complications: protrusions, intervertebral hernia. Therefore, the treatment of osteochondrosis should begin as early as possible. It consists in taking medications, in passing physiotherapeutic and massage procedures, in performing special   exercise.

Prevention and treatment of cervical osteochondrosis is not complete without remedial gymnastics. With exercise, you can relax overstressed neck muscles, relieve pressure on the nerve roots and reduce neck soreness. Therapeutic gymnastics strengthens muscles, increases the flexibility of the spine, normalizes blood circulation in the affected area, improves the nutrition of tissues, accelerates their regeneration. Best of all exercise therapy works in combination with other therapeutic measures. You can not be treated only with medicines and massage. Physical activity in this matter are 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

The following exercises can be used to warm up the spine, improve the blood supply to the cervical region and increase the elasticity of the neck muscles.

  • Take a comfortable, steady posture. Align your back. Hands free down on the sides. Gently turn your head to the right. Try to turn it as far as possible, to a corner of 90 degrees. If the mobility of the neck is not very good, you need to turn your head as much as it turns out. Each time the turn will work out better and better. It should be remembered that all exercises for the neck should be performed smoothly and carefully, otherwise you may get a pinching of the nerve or dislocation of the cervical vertebra. Make 7-10 turns left and right.
  • Without changing posture, relax your neck. Bend your head to your chest, putting your chin to the sternum. Raise your head lightly, placing it flat again. Repeat 7-10 times. Here, as in the previous exercise, you need to start with shallow slopes, if you can’t immediately reach the chest with your chin.
  • Relax your neck and shoulder girdle. Gently tilt your head back, putting your head to your back. Pull the chin as far as possible. Repeat several times.

Another set of exercises for   prophylaxis   and treatment of cervical osteochondrosis:

  • Take a sitting or standing position. Raise your head and align your neck. Relax your neck and shoulder girdle. Gently press your palm to your forehead. Press on the palm of your head as if you are going to push it away. The neck muscles should tighten up sharply and then relax.
  • Repeat the previous exercise, but place your palm on the side of the head. Try to press your head on your hand with a blurred motion. Keep tension for three seconds, then relax. Perform the following repetition. A total of 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.
  • Stand up, stand straight. Spread straight arms to the sides, 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.
  • In a sitting or standing position with a flat back, shake your head back and forth, as if saying “yes.” The range of motion should be small.
  • Shake your head gently as if you disagree with someone and say no.

Cases when the described complexes of exercises are used: prevention of osteochondrosis, the initial stage of the disease, neglected conditions. The first complex is prohibited to use in the period of acute illness.

Complicated exercise complexes

The first complex:

  • Lie on the mat. Lead hand, right-handed it right, put on the stomach. Lower the other hand on the chest. Breathe slowly and measuredly, making the fullest possible breaths and exhalations.
  • From the prone position, lift up, leaning on your arms, and stretch your neck. Sit down gently on the mat. Repeat 7-10 times.
  • Lying on your stomach, stretch your arms at your sides. Turn your head gently and touch your ear to the floor. Repeat the other way.
  • Sit down and straighten your neck. Exhale, bending your head to your chest and pressing your chin against it with force. Inhale while taking your original posture.
  • Rise or stay in a sitting position. Do not strain your neck and shoulder girdle. Bend your head forward and perform several careful circular rotations of your head along the spinal column.

This set of exercises can not be performed during an exacerbation of the disease, it is allowed only during remission. The second complex is permissible to perform in the period of exacerbation:

  • Grasp your shoulders and make rotational movements – 10 times in each direction.
  • Squeeze fists and spread your arms wide. Bend them a little, as if to demonstrate strong biceps, then straighten to the sides parallel to the floor. Shake the limbs, relaxing the muscles.
  • Perform an already familiar exercise in which the head presses on the palm. But complicate it by pressing both palms in the lock to the forehead.
  • Position the coupled hands behind the head. Put your head back, opposing this movement with your hands.
  • Bring your shoulders forward. Stand straight again. Take them back.
  • Lie on the mat. As high as possible, lift the neck and hold it in that position for five seconds.
  • Stretch your hand 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.

Leave a Reply

Your email address will not be published. Required fields are marked *