Sedentary work, spinal cord injuries, overweight - there are many reasons why osteochondrosis (dystrophic disorders in the intervertebral discs) develops. Pathological changes develop over the years, being gradually felt by numbness of the hands, a burning sensation between the shoulder blades, neck pain and other unpleasant symptoms. You can help yourself if you start exercising on time.
Benefits of exercise therapy for osteochondrosis of the cervical spine
Recently, osteochondrosis of the cervical spine was considered an age-related disease, but today the disease has become much younger and can occur even in patients 20-30 years old. It is impossible to completely get rid of dystrophic disorders, but well-chosen treatment significantly improves the patient's quality of life. One of the main places in the treatment of osteochondrosis is occupied by the therapeutic and physical culture complex (LFK). Simple exercise has many benefits:
- They help strengthen the muscle corset, increase muscle tone and ligament elasticity, thus significantly reducing the load on the spine.
- Regular exercises relieve neck pain, headaches, burning sensation between the shoulders.
- Gymnastics with osteochondrosis of the cervix activates blood flow, reducing the chance of stroke and increasing the oxygen supply to the brain.
- Classes in the early stages allow you to stop the progression of the dystrophic process, improve posture.
Indications and contraindications
Charging with osteochondrosis is prescribed during the remission period, when the pain subsides. Helps relieve deterioration, prevents the development of recurrent attacks of pain, complications and further destruction of the joints. Patients with mild spinal cord injuries, diabetes mellitus, hypertension should perform the exercises prescribed in a light version and initially only under the supervision of a physician or trainer.
You should not start exercising immediately after eating, on an empty stomach or after strenuous physical work. Physiotherapy exercises are also contraindicated in the presence of the following pathological conditions:
- hypertension;
- arrhythmia, tachycardia;
- glaucoma, severe myopia;
- diseases of the vestibular apparatus, which are associated with impaired coordination;
- infectious spinal lesions;
- period of worsening osteochondrosis;
- aortic aneurysm;
- condition after infarction in the early rehabilitation phase;
- severe spinal cord injuries;
- acute viral respiratory diseases.
Rules of execution
Before you start gymnastics with cervical osteochondrosis, it will be helpful to familiarize yourself with the general rules of physical education:
- Exercise should be done in a well-ventilated area.
- Exercise clothing should be loose, not restrict movement, and not cause discomfort.
- Before classes, you should measure your pulse and pressure, in case of their increase, refuse to perform exercises.
- To reduce the risk of injury, all movements should be performed smoothly, gradually increasing the load, intensity and number of repetitions, maintaining your posture.
- Gymnastics with osteochondrosis of the cervix should be done regularly. Many exercises are appropriate to perform at work, while studying.
- If during exercise therapy you feel sharp pain, dizziness, start to feel sick, immediately stop further exercises and sit down to rest. In the future, reduce the load and consult a doctor.
- In addition to exercises, courses of therapeutic massage, physiotherapy can be prescribed.
Exercises for osteochondrosis of the cervix at home
Therapeutic gymnastics involves performing a series of simple exercises. With the permission of the doctor can be performed at home with relaxing music. The main condition is that the spine is as even as possible, so it is preferable not to lie down, but to practice standing or sitting in a chair without a back. For a lasting therapeutic effect, do gymnastics every day at the same time.
What is heating for?
An important part of any physical activity is muscle preparation. A light warm-up will help avoid injuries, warm up the muscles, prepare the body for the start of an intense workout, improve blood circulation and stretch. Exercise group model:
- Sitting in a chair with your back straight, relax and lower your arms along your torso. Perform circular motions with your shoulders, first forward, then backward. Do 5-10 repetitions on each side.
- Stand in the same position, spread your arms parallel to the floor. With one suction, bend your elbows, gently touching your shoulders with your fingertips. With one exhale, return to the starting position. Perform 10 additions.
- Stand up straight, place your palms on your shoulders, elbows parallel to the floor. By counting one or two, start alternating circular motions with your elbows. First, with your right hand, reaching the end of the circle, tie your left elbow. Make 5 circles for each hand.
- Take the starting position, as for the first exercise. Squeeze your arms, start moving your shoulders back and forth. Repeat the procedure 10 times for each side.
Isometric exercises for the neck with osteochondrosis
This complex involves performing all the exercises without moving the head or neck - only with the help of muscle tension. Isometric gymnastics for cervical osteochondrosis is considered safer, therefore, it is prescribed to patients to relieve pain during an exacerbation of the disease. All exercises are performed from one position: standing or sitting in a chair without a back. The duration of a task is 5 seconds, the number of approaches is 2–5. Examples of effective exercises:
- Gather your fingers together and place your palms on your forehead. Start pressing your hands to your forehead, as if trying to tilt your head, resist with the neck muscles so that the body remains motionless.
- Move your hands to the same position on the back of your head. Pressing with the palms, make a micro-movement of the head forward. At the same time, resist the arms with the neck and forearm muscles.
- Place your right hand on the cheek with the palm of your hand. Press your hand to your face, trying to tilt your head to the left. At the same time, tighten the muscles, not allowing the head to bend. Do the same exercise with your left hand.
- Stand up straight, feet shoulder-width apart. Hands sideways, palms out. Tighten the muscles of the neck, arms and back. Strengthen your elbows together, then back, trying to keep your hands as far behind your back as possible. Bringing and spreading the elbows is done carefully, without removing tension from the muscles and maintaining balance.
dynamic gymnastics
Physical education in cervical osteochondrosis must necessarily include exercises aimed at strengthening and increasing the tone of the muscles of the upper limbs, neck, shoulder girdle and lower back. Dynamic tasks are used for this. All of them are performed at a fast pace, there is a break of 10-15 seconds between groups. You should know that dynamic gymnastics is contraindicated in exacerbations of osteochondrosis, diabetes, spinal cord injuries and cardiovascular diseases.
Approximate set of exercises:
- Stand up straight, feet together, hands on waist. Bending your head slightly, try to reach the shoulder with your ear. Do 5-6 repetitions for each side.
- Sitting or standing, slowly raise your arms up, joining your palms. As you pull out, slowly return to the starting position. Do 10-15 repetitions.
- Stand up, spread your legs, lower your arms along your torso. Make simultaneous circular rotations with your shoulders without raising your arms. Perform 15 circular motions in 3 sets. To complicate it, you can make alternating circles - first with the left, then with the right shoulder.
- On foot, forcefully pull the right hand back, simultaneously raising the left hand up. Do 10 repetitions and 3 sets for each limb.
- On your feet, lower your arms along your torso. Alternatively make petting movements by sliding to the sides, raising the shoulders as much as possible. Perform the task for 1 minute, then take a break and 2 more sets.
A set of exercises for osteochondrosis of the cervical spine
Numerous patients of a rehabilitation doctor with the help of neck exercises successfully got rid of hypertension, osteochondrosis and other health problems. The doctor claims that his physical education helps improve blood circulation, develops the muscles of the neck and upper spine, and prevents the development of heart attack and stroke. Gymnastics for osteochondrosis of the cervix will be useful during the rehabilitation period after surgery or injury and for those people who have the following pathologies:
- hypertension;
- drowsiness or insomnia;
- chronic migraine;
- memory impairment.
The author of the technique recommends that all exercises be performed from a sitting position. It is important to keep your back as straight as possible and not rush, otherwise not only will you not get positive results, but also worsen your condition. To monitor your posture, in the initial stage, perform the program in front of a mirror. The training scheme is as follows: the first two weeks - every day, then 3-4 exercises per week.
Therapeutic exercise for osteochondrosis of the cervical spine has certain contraindications. Gymnastics can not be done with:
- elevated body temperature, general malaise, weakness;
- exacerbation of osteochondrosis;
- oncological diseases;
- disc herniation;
- during pregnancy;
- infectious and viral diseases;
- risk of internal bleeding.
7 exercises for the neck and shoulder
The complex consists of seven tasks, which must be performed by sitting in a chair without a back or any other solid surface. All exercises for the treatment of cervical osteochondrosis are presented in the following table:
| Name of exercise | Initial position | Basic steps | Number of repetitions |
|---|---|---|---|
| spring | Sitting in front of a mirror, arms sitting along the body, head straight. | Pull the chin around the neck as much as possible. Hold for 20 seconds, then gently pull the chin forward and up. After 20 seconds, return to starting position. | five |
| metronome | Sitting in front of a mirror, arms sitting along the body, head straight. | Lower your head to the maximum on the right side. Close the position for 10 seconds. Slowly return to the starting position and repeat the same for the other side. | five |
| A look at the sky | The same | Keep your head straight, your chin parallel to the floor. Gently turn your head to the right, adjust the position for 10 seconds. Go back to the beginning and repeat the same for the other side. | five |
| goose | Sitting, arms along the body, chin extended forward. | From the starting position, gently turn your head to the right and down, trying to reach the shoulder with your chin. Lift for 10 seconds, then repeat the task for the other side. | 6 |
| Frame | Sitting, right palm on left shoulder, elbow parallel to the floor. | Extend the chin to the shoulder of the right hand. Hold the position for a few seconds. Come back smoothly to the beginning. Repeat the same for the left side. | five |
| Fakir | Hands over head with palms together. | Turn your neck to the left, keeping your chin straight. Lift for 10 seconds, return to the beginning. Repeat the exercise for the left side. | 7 |
| Heron | Sit in a chair with your back straight. | Straighten your arms, palms towards the floor. Pull them by pulling the chin forward. Hold the body position for 20 seconds. | 4 |
Therapeutic effects and results
Therapeutic exercises for osteochondrosis of the cervical spine help improve the course of the disease in a short time and with continuous performance, cure osteochondrosis without taking medication. It is not at all necessary to immediately perform the whole well-being complex of the proposed exercises, beginners can choose the ones given to them without much effort and gradually increase the volume. After achieving therapeutic effects, you should not stop exercising, the improvement of the condition should be constantly maintained.
In the absence of strict contraindications, you can stretch the spine in the horizontal bar. Such an exercise helps to position the intervertebral discs, gives energy, strengthens muscle corsets. Suitable for swimming, dancing, light fitness, yoga or aerobics. To prevent osteochondrosis and complete cure, doctors recommend maintaining an active lifestyle and proper organization of the workspace.
