Cervical osteochondrosis is a common disease that occurs in people of both sexes and different ages. It is possible to detect it most 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 completely get rid of it, but you can prevent its development by regularly performing special exercises.
Reducing pain in the neck 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 spinal column in a straight position;
- improves posture and prevents spinal curvature;
- the load exerted on the spinal column during everyday physical activity is evenly distributed;
- the compression load on the intervertebral discs is reduced;
- improves blood microcirculation and lymph flow;
- increases the mobility of the spinal column;
- 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 a number of the following rules during its 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 neck exercises may be contraindicated;
- it is impossible to carry out 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 exacerbation of other chronic or seasonal diseases, the implementation of a set of exercise therapy exercises should be postponed until complete recovery;
- gymnastics will be more effective if carried out in a well-ventilated room and at a certain time;
- exercise should be started 1-1. 5 hours after the last meal;
- before doing gymnastics, you need to 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 several simple exercises, for example, swinging the arms, raising the shoulders and performing rotational movements, bending and turning the body;
- all training movements of gymnastics for the neck with osteochondrosis must 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 peak;
- at first, you can include only a few exercises in the lesson, and not all the elements of the complex at once, allowing the body to get used to the loads. As you adapt, the load can be increased with the permission of the attending physician;
- after gymnastics, you need to perform a light massage of the cervical-collar zone in order to relieve excess tension and prevent pain in the neck due to intense load. In addition, you can take a warm shower and try to relax in a horizontal position on an orthopedic mattress and pillow.
An effective set of exercises
Therapeutic gymnastics, the purpose of which is to prevent the appearance 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 smoothly turn your head first to the left and then to the right. Repeat turns 10 times in each direction. When doing this exercise, you need to keep your back straight and avoid lifting your shoulders. The head should be turned so far that the chin is over 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 on the back of the neck should be maximally relaxed. Then, during the exercise, you need to smoothly tilt your head back, trying to reach the top of your back with the back of your head. Repeat tilts 10 times forward and backward.
- While tilting the head to the right side, you need to put your right palm to your temple and lightly press on your head, stretching the lateral muscles of the neck. Repeat the exercise on the other side, pressing on the left temple with the other palm. In total, you need to perform 10 such slopes.
- Keeping your head straight, put your hand to 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. Similarly, it is necessary to perform tilts back and to each side, fixing the head at the peak of resistance to the arm for 10 seconds.
- Lie on your stomach, inhale and lift the 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 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 engage in such a program regularly.