Cervical osteochondrosis is a common disease that occurs in people of both sexes and of different ages. It is possible to detect it more often when inevitable degenerative changes have already occurred in the intervertebral discs of the cervical spine. This disease is considered chronic and it is impossible to get rid of it completely, but you can prevent its development by regularly performing special exercises.
Neck pain reduction and other benefits of exercise therapy for osteochondrosis
Regular performance of a set of exercise therapy exercises contributes to the following positive changes in the state of health in diagnosed cervical osteochondrosis:
- muscle and bone tissues are strengthened, and thanks to this, the muscle corset performs its main function more efficiently - it fixes the spine in a straight position;
- improves posture and prevents curvature of the spine;
- the load exerted on the spine during daily physical activity is evenly distributed;
- the compressive load on the intervertebral discs is reduced;
- improves blood microcirculation and lymph flow;
- increases the mobility of the spine;
- pain in the neck area decreases and its occurrence is prevented;
- the period of remission of the disease increases.
Rules for performing 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 aggravate the problem, it is necessary to observe some of the following rules during their implementation:
- cannot self-medicate. 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 a medical examination;
- when prescribing a course of exercise therapy, other chronic diseases should be taken into account, in which certain exercises for the neck may be contraindicated;
- it is impossible to perform gymnastics during an exacerbation of osteochondrosis, since any physical activity can increase pain and aggravate the condition. The exercise therapy complex should be performed only in a state of remission;
- in case of deterioration of health and ailments associated with the exacerbation of other chronic or seasonal diseases, the implementation of a set of exercise therapy exercises should be postponed until full recovery;
- gymnastics will be more effective if it is carried out in a well-ventilated room and at a certain time;
- the exercise must start 1-1. 5 hours after the last meal;
- before doing gymnastics, you should take a warm shower or put a warm towel on your neck to increase blood flow to this part of the body and thus prepare the muscles and ligaments for stress;
- it is necessary to start gymnastics for the neck with a light warm-up, which may include various simple exercises, for example, swinging your arms, raising your shoulders and performing rotational movements, tilting and twisting the body;
- all gymnastic training movements for the neck with osteochondrosis should be performed slowly and smoothly;
- performing a set of exercise therapy exercises, it is necessary to breathe correctly, inhaling through the nose and exhaling through the mouth. It is also very important not to hold your breath at the moment when the load reaches its maximum point;
- At first, you can include only a few exercises in the lesson, and not all the elements of the complex at once, which allows the body to get used to the loads. As you adapt, the load can be increased with the permission of the treating physician;
- after gymnastics, you need to do a light massage of the cervical neck zone to relieve excess tension and prevent pain in the neck due to intense load. Also, 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, the goal of which is to prevent the occurrence of pain in the neck and improve the condition with osteochondrosis, may include the following simple but effective training movements:
- Having taken a comfortable standing or sitting position, you need to 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 much that the chin rests on the shoulder. If pain occurs, the amplitude of head movements should be reduced.
- Being in a comfortable straight position, you need to 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 in the back of the neck should be maximally relaxed. Then, during the exercise, you need to gently tilt your head back, trying to reach the upper back with the back of your head. Repeat the tilts 10 times forwards and backwards.
- While tilting your head to the right side, you need to place the palm of your right hand on your temple and slightly press on your head, stretching the lateral muscles of your neck. Repeat the exercise on the other side, pressing the left temple with the other palm. In total, you need to do 10 of those slopes.
- Keeping your head up, bring your hand to your forehead and try to tilt your head down overcoming the resistance of your upper limb for 10 seconds. Repeat the exercise up to 12 times. In the same way, it is necessary to tilt backwards and to the sides, fixing the head at the peak of resistance to the arm for 10 seconds.
- Lie on your stomach, inhale and raise your upper body, supporting yourself 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 initial horizontal position and repeat the exercise 3-5 times.
In order for the complex of exercises to be as effective as possible, it is necessary to regularly engage in such a program.