Cervical osteochondrosis is a common disease that occurs in people of both sexes and different ages. It is most often possible to detect when the inevitable degenerative changes in the intervertebral discs of the cervical vertebrae have already occurred. This disease is considered chronic and it is impossible to completely get rid of it, but you can prevent its development by regularly performing special exercises.
Reduce neck pain and other benefits of training therapy for osteochondrosis
Regular performance of a set of exercises from therapeutic exercise contributes to the following positive changes in health in diagnosed cervical osteochondrosis:
- muscle and bone tissues are strengthened and thanks to this the muscular corset performs its main function more effectively - it fixes the spine in an upright position;
- improves posture and prevents curvature of the spine;
- the load exerted on the spine during daily physical activity is evenly distributed;
- the compression load of the intervertebral discs is reduced;
- improves blood microcirculation and lymph flow;
- increases the mobility of the spine;
- neck pain is reduced and prevented;
- the period of remission of the disease increases.
Rules for performing a set of exercises from exercise therapy
In order for a set of physical therapy exercises aimed at improving the health of cervical osteochondrosis to be as effective as possible and not aggravate the problem, it is necessary to follow a number of the following rules during its implementation:
- cannot self-medicate. Symptoms of cervical osteochondrosis, such as neck pain and headaches, are common to other diseases, so only a specialist doctor should diagnose the disease and prescribe therapy based on the results of a medical examination;
- other chronic diseases, in which some neck exercises may be contraindicated, should be taken into account when prescribing a course of physical therapy;
- it is not possible to perform gymnastics during the exacerbation of osteochondrosis, as any physical activity can increase pain and worsen the condition. The complex of exercise therapy should be performed only in remission;
- in case of deterioration of health and diseases associated with exacerbation of other chronic or seasonal diseases, the application of a set of exercises for exercise should be postponed until full recovery;
- gymnastics will be more effective if performed in a well-ventilated room and at certain times;
- exercise should begin 1-1, 5 hours after the last meal;
- before doing gymnastics, you should take a warm shower or put a warm towel around your neck to increase blood flow to this part of the body and thus prepare muscles and ligaments for stress;
- it is necessary to start neck gymnastics with a light warm-up, which may include a few simple exercises, such as swinging the arms, lifting the shoulders and performing rotational movements, tilting and rotating the body;
- all training movements of neck gymnastics with osteochondrosis should be performed slowly and smoothly;
- performing a set of exercises for exercise, it is necessary to breathe properly, inhaling through the nose and exhaling through the mouth. It is also very important not to hold your breath when the load reaches its peak;
- in the beginning you can include only a few exercises in the lesson, not all elements of the complex at once, which allows the body to get used to the loads. As you adapt, the load may increase with the permission of your doctor;
- after gymnastics you should perform a light massage of the neck and neck area to relieve excess tension and prevent neck pain due to intense exercise. Alternatively, you can take a hot shower and try to relax in a horizontal position on an orthopedic mattress and pillow.
An effective set of exercises
Therapeutic gymnastics, which aims to prevent neck pain and improve osteochondrosis, may include the following simple but effective training movements:
- After taking a comfortable upright or sitting position, you should gently turn your head first to the left and then to the right. Repeat the turns 10 times in each direction. When performing this exercise, you should keep your back straight and avoid lifting your shoulders. The head should be turned so that the chin is above the shoulder. If pain occurs, the amplitude of head movements should be reduced.
- Being in a comfortable upright 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 as much as possible. Then, during the exercise, you should gently tilt your head back, trying to reach your upper back with the back of your head. Repeat inclines 10 times back and forth.
- As you tilt your head to the right side, you should place your right palm against your temple and press your head lightly, stretching the side muscles of your neck. Repeat the exercise on the other side, pressing the left temple with the other palm. You must complete a total of 10 such slopes.
- Keeping your head straight, place your hand on your forehead and try to tilt your head down, overcoming the resistance of the upper limb for 10 seconds. Repeat the exercise up to 12 times. In the same way it is necessary to tilt back and on each side, fixing the head on top of the resistance to the hand for 10 seconds.
- Lie on your stomach, inhale and lift your upper body, leaning on your palms at chest level. Hold this position for 60 seconds, remembering to breathe properly during this period. After a minute you can return to the original horizontal position and repeat the exercise 3-5 times.
In order for the set of exercises to be as effective as possible, it is necessary to engage in such a program on a regular basis.