Sedentary work, spinal injuries, being overweight - osteochondrosis (dystrophy of the intervertebral discs) can occur for many reasons. The pathological changes developed over the years, gradually making myself feel numb in the hands, a burning sensation between the shoulder blades, neck pain and other unpleasant symptoms. You can help yourself if you start exercising in time.
Benefits of exercise therapy for cervical osteochondrosis
More recently, cervical osteochondrosis was considered an age-related disease, but nowadays the disease is much younger and can even occur in patients aged 20-30. Complete freedom from malnutrition is impossible, but well-chosen treatments can significantly improve a patient's quality of life. The Therapy and Sports Culture Complex (LFK) occupies one of the main venues for the treatment of osteochondrosis. Simple exercise has many benefits:
- They help strengthen the muscular corset and increase the muscle tone and elasticity of the ligaments, thereby significantly reducing the load on the spine.
- Regular exercise can relieve neck pain, headaches, and a burning sensation between your shoulder blades.
- Cervical osteochondrosis gymnastics activate blood flow, reduce the likelihood of stroke and increase oxygen supply to the brain.
- Early sessions allow you to stop the progression of the malnutrition process and improve your posture.
Indications and contraindications
During remission, when the pain subsides, recharge the osteochondrosis. It helps relieve exacerbations and prevent recurring pain, complications and further damage to the joints. Patients with mild spinal injuries, diabetes, arterial hypertension should perform prescribed exercises in a light form and first only under the supervision of a doctor or trainer.
You should not start exercising immediately after eating, on an empty stomach, or after severe exertion. Physical therapy exercises are also prohibited in the presence of the following pathological conditions:
- arterial hypertension;
- Arrhythmias, tachycardia;
- Glaucoma, severe myopia;
- Diseases of the vestibular organs with impaired coordination;
- Infectious lesions of the spine;
- exacerbation of osteochondrosis;
- aortic aneurysm;
- Post-infarction conditions in the early recovery phase;
- severe spinal injury;
- Acute respiratory viral disease.
enforce the rules
Before beginning cervical osteochondrosis gymnastics, it can be useful to familiarize yourself with the general rules of physical education:
- Exercise must be done in a well-ventilated area.
- Training clothing should be loose and not restrict movement or cause discomfort.
- Before class, you should measure your pulse and pressure in case they increase and refuse to exercise.
- To reduce the risk of injury, all movements should be performed smoothly, gradually increasing the load, intensity, and repetitions, maintaining the position.
- Gymnastics with cervical osteochondrosis should be performed regularly. Many exercises are suitable for doing at work, while learning.
- If during exercise therapy you experience severe pain, dizziness, or start to feel unwell, immediately stop further exercise and sit and rest. Later, reduce the load and consult a doctor.
- In addition to exercise, courses in therapeutic massage and physiotherapy can also be prescribed.
Exercise at home for cervical osteochondrosis
Therapeutic gymnastics involves performing a series of simple exercises. With the permission of your doctor, you can play relaxing music at home. The main condition is that the spine should be as flat as possible, so it is best not to lie down, but to practice standing or sitting in a chair without a back. For a lasting therapeutic effect, do gymnastics at the same time every day.
What's the use of warming up?
An important part of any physical activity is muscle preparation. A light warm-up will help avoid injury, warm up your muscles, prepare you for an intense workout, improve circulation and stretch. Example of an exercise set:
- Sit in a chair with your back straight, relax and lower your arms along your torso. Do a circular motion with your shoulders, first forward, then backward. Do 5-10 reps on each side.
- Remain in the same position with your arms extended parallel to the floor. Inhale, bend your elbows, and lightly touch your shoulders with your fingertips. Exhale and return to the starting position. Perform 10 expansions.
- Stand up straight and place your palms on your shoulders with your elbows parallel to the floor. Count to one or two and start alternating circular motions with your elbows. First, with your right hand, reach the end of the circle and connect your left elbow. Do 5 circles with each hand.
- Take the starting position as in the first exercise. Squeeze your arms and start moving your shoulders back and forth. Repeat the process 10 times on each side.
Osteochondrosis neck isometric exercise
This complex involves doing all the exercises without moving the head or neck - only with the help of muscle tension. Isometric gymnastics for cervical osteochondrosis is considered the safest, therefore, it is prescribed for patients to relieve pain during disease progression. All exercises are performed from one position: standing or sitting on a chair without a backrest. The duration of a task is 5 seconds and the number of approaches is 2-5. Examples of effective exercises:
- Lock your fingers together and place your palm on your forehead. Begin to press your hands to your forehead as if to tilt your head, resisting with your neck muscles to keep your body still.
- Move your hands to the back of your head in the same position. Press with the palm of your hand to jog your head forward. At the same time, use the muscles of the neck and forearm against the arms.
- Place your right hand on your cheek with your palm. Put your hands on your face and try to tilt your head to the left. At the same time, tighten the muscles and don't let the head bend. Do the same exercise with your left hand.
- Stand up with your feet shoulder-width apart. Put your hands aside, palms out. Tighten the muscles in your neck, arms, and back. Squeeze your elbows together, then step back, keeping your hands behind your back as much as possible. Pull and extend the elbows carefully without relieving muscle tension and maintaining balance.
dynamic gymnastics
Physical education for cervical osteochondrosis must include exercises designed to strengthen and increase muscle tone in the upper extremities, neck, shoulder girdle, and lower back. That's what dynamic allocation is for. All at a fast pace with 10-15 seconds of rest between sets. You should know that dynamic gymnastics are contraindicated in osteochondrosis, diabetes, spinal injuries and exacerbations of cardiovascular disease.
Approximate exercise set:
- Stand up straight with your legs together and your hands on your waist. Tilt your head slightly and try to reach your shoulders with your ears. Repeat 5-6 times on each side.
- Sitting or standing, slowly raise your hands, bringing your palms together. As you exhale, slowly return to the starting position. Repeat 10-15 times.
- Stand up, feet apart, and lower arms along your torso. Without raising your arms, do circular rotations with your shoulders at the same time. Do 3 sets of 15 circular motions. To make things more complicated, you can alternate doing the circles -- first with the left shoulder, then with the right shoulder.
- Standing, pull your right hand back firmly while raising your left hand. Do 10 repetitions and 3 sets per limb.
- Stand up and lower your arms along your torso. Alternate sliding strokes on the sides, raising your shoulders as high as possible. Do a 1-minute task, then rest, and do 2 more sets.
A set of exercises for cervical osteochondrosis
Many rehab doctors' patients have successfully gotten rid of high blood pressure, osteochondrosis, and other health problems with the help of neck exercises. Doctors claim his physical activity helps improve blood circulation, develop muscles in the neck and upper spine, and prevent the development of heart attacks and strokes. Cervical Osteochondrosis Gymnastics will be useful during surgical intervention or recovery after injury and in people with:
- hypertension;
- drowsiness or insomnia;
- chronic migraine;
- Memory deterioration.
The authors of this technique recommend doing all exercises from a seated position. It is important to keep the back as flat as possible and not to rush it, otherwise not only will you not get a positive result, but it will make the condition worse. To monitor your posture, at the initial stage, perform the procedure in front of a mirror. The training plan is as follows: first two weeks - daily, then 3-4 workouts per week.
Therapeutic exercise for cervical osteochondrosis has certain contraindications. Gymnastics cannot do:
- Elevated body temperature, general malaise, weakness;
- Exacerbation of osteochondrosis;
- tumor disease;
- herniated disc;
- pregnancy period;
- Infectious and viral diseases;
- Risk of internal bleeding.
7 exercises for the neck and shoulders
The complex consists of seven tasks that must be performed in a chair without a backrest or any other hard surface. All exercises for the treatment of cervical osteochondrosis are shown in the table below:
| exercise name | initial position | The basic steps | repeat times |
|---|---|---|---|
| spring | Sit in front of the mirror with your arms hanging down your body and your head straight. | Pull your chin into your neck as far as possible. Hold for 20 seconds, then gently pull your chin forward and upward. After 20 seconds, return to the starting position. | Fives |
| Metronome | Sit in front of the mirror with your arms hanging down your body and your head straight. | Lower your head to the right as far as possible. Lock position for 10 seconds. Slowly return to the starting position and repeat for the other side. | Fives |
| look up to the sky | same | Keep your head straight and your chin parallel to the floor. Gently turn your head to the right and hold the position for 10 seconds. Go back to the starting point and repeat the same movement for the other side. | Fives |
| Goose | Sit with your arms along your body and your chin extended forward. | From the starting position, gently turn your head down to the right, trying to reach your shoulders with your chin. Freeze for 10 seconds, then repeat the task on the other side. | 6 |
| frame | Sit with your right palm on your left shoulder and your elbow parallel to the floor. | Stretch your chin over your right shoulder. Hold the pose for a few seconds. smoothly back to the starting point. Repeat the same for the left side. | Fives |
| Fakir | Raise your hands above your head, palms together. | Turn your neck to the left, keeping your chin straight. Freeze for 10 seconds and go back to start. Repeat the exercise on the left. | 7 |
| heron | Sit in a chair with your back straight. | Straighten your arms, palms facing the floor. Pull them back while pulling your chin forward. Hold the body position for 20 seconds. | 4 |
Treatment Effects and Outcomes
Therapeutic exercises for cervical osteochondrosis help to improve the course of the disease in a short period of time with sustained performance and cure osteochondrosis without medication. There is absolutely no need to perform the entire health complex of suggested exercises at once, beginners can effortlessly choose those exercises that are given to them and gradually increase the volume. After reaching the therapeutic effect, you cannot stop exercising, and you must continue to maintain the improvement of the condition.
In the absence of strict contraindications, the spine can be stretched on the horizontal bar. Exercises like this help place the discs in place, energize, and strengthen the muscular corset. Perfect for swimming, dancing, light fitness, yoga or cardio. For osteochondrosis prevention and full recovery, doctors recommend maintaining an active lifestyle and properly organizing the workspace.
