Sedentary work, spinal injuries, overweight - there are many reasons why osteochondrosis (dystrophic disorders of the intervertebral discs) develops. Pathological changes develop over the years, gradually making themselves felt by numbness in the hands, burning sensation between the shoulder blades, pain in the neck and other unpleasant symptoms. You can help yourself if you start exercising in time.
The benefits of exercise therapy for osteochondrosis of the cervical spine
Quite 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 aged 20-30 years. It is impossible to completely get rid of dystrophic disorders, but properly selected treatment significantly improves the patient's quality of life. One of the leading places in the treatment of osteochondrosis is occupied by the therapeutic and physical culture complex (LFK). A simple exercise has many benefits:
- They help to strengthen the muscle corset, increase muscle tone and elasticity of ligaments, thereby significantly reducing the load on the spine.
- Regular exercises relieve neck pain, headaches, burning sensation between the shoulder blades.
- Gymnastics with cervical osteochondrosis activates blood flow, reduces the risk of stroke and increases 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
Osteochondrosis filler is prescribed during the period of remission, when the pain subsides. It helps relieve exacerbation, prevents the development of repeated attacks of pain, complications and further destruction of the joints. Patients with mild spinal injuries, diabetes mellitus, arterial hypertension should perform the prescribed exercises in a light version and at 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 physical overstrain. Physiotherapy exercises are also contraindicated in the presence of the following pathological conditions:
- high blood pressure;
- arrhythmia, tachycardia;
- glaucoma, severe myopia;
- diseases of the vestibular apparatus, which are accompanied by impaired coordination;
- infectious lesion of the spine;
- period of exacerbation of osteochondrosis;
- aortic aneurysm;
- post-infarction state at the stage of early rehabilitation;
- severe spinal injuries;
- acute respiratory viral diseases.
Execution rules
Before starting gymnastics with cervical osteochondrosis, it will be useful to familiarize yourself with the general rules of physical education:
- Exercise should be done in a well-ventilated area.
- Workout clothes should be loose fitting, not restrict movement, and not cause discomfort.
- Before classes, you need to measure the pulse and pressure, if there is an 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 cervical osteochondrosis should be done regularly. Many exercises are suitable for performing at work, while studying.
- If during exercise therapy you experience sharp pain, dizziness, if you begin to feel unwell, immediately stop all exercise 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 cervical osteochondrosis at home
Therapeutic gymnastics consists of performing a series of simple exercises. With the doctor's permission, they can be performed at home with relaxing music. The main condition is that the spine should be as even as possible, so it is better not to lie down, but to train standing or sitting on a chair without a back. For a lasting therapeutic effect, do gymnastics every day at the same time.
What is a warm up for?
An important part of any physical activity is muscle preparation. A light warm-up will help to avoid injuries, warm up the muscles, prepare the body for the start of intense training, improve blood circulation and stretching. Example set of exercises:
- Sitting in a chair with your back straight, relax and lower your arms along your chest. Perform circular movements with your shoulders, first forward, then back. Do 5 to 10 repetitions on each side.
- Stay in the same position, spread your arms parallel to the floor. With an inhale, bend your elbows, gently touching your shoulders with your fingertips. With an exhale, return to the starting position. Perform 10 extensions.
- Stand up straight, place your palms on your shoulders, elbows parallel to the floor. On the count of one or two, start alternating circular motions with your elbows. First, with your right hand, reaching the end of the circle, connect your left elbow. Make 5 circles for each hand.
- Take the starting position, as for the first exercise. Tighten 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 consists in performing all 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 to patients for pain relief 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 one task is 5 seconds, the number of approaches is from 2 to 5. Examples of effective exercises:
- Lock 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 stays still.
- Move your hands in the same position towards the back of your head. Pressing with your palms, make a micro-movement of the head forward. At the same time, resist the arms with the muscles of the neck and forearm.
- Place your right hand on your 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 with your feet shoulder-width apart. Hands to the side, palms facing out. Contract the muscles in your neck, arms and back. Force your elbows together, then back, trying to place your hands as far behind your back as possible. Bringing the elbows back and apart is done carefully, without releasing muscle tension and maintaining balance.
dynamic gymnastics
Physical education in cervical osteochondrosis must necessarily contain exercises aimed at strengthening and increasing muscle tone of the upper extremities, neck, shoulder girdle and lower back. That's what dynamic assignments are for. All of them are performed at a fast pace, between sets there is a break of 10-15 seconds. It is worth knowing that dynamic gymnastics is contraindicated in exacerbations of osteochondrosis, diabetes, spinal cord injury and cardiovascular disease.
Approximate set of exercises:
- Stand up straight, bring your legs together, put your hands on your waist. Gently tilting your head, try to reach your shoulder with your ear. Do 5-6 reps for each side.
- Sitting or standing, slowly raise your hands, bringing your palms together. As you exhale, slowly return to the starting position. Do 10 to 15 reps.
- Stand up, spread your feet, lower your arms along your chest. Perform simultaneous circular rotations with your shoulders without raising your arms. Perform 15 circular movements in 3 sets. To complicate it, you can make alternate circles - first with the left, then with the right shoulder.
- Standing, forcefully pull your right hand back, while simultaneously raising your left hand. Do 10 reps and 3 sets for each limb.
- Standing, lower your arms along your chest. Alternately perform caressing movements by sliding on the sides, raising your shoulders as much as possible. Do the task for 1 minute, then take a break and 2 more sets.
A set of exercises for osteochondrosis of the cervical spine
Many patients of a rehabilitation doctor with the help of exercises for the neck successfully got rid of hypertension, osteochondrosis and other health problems. The doctor claims that his physical education helps to improve blood circulation, develop the muscles of the neck and upper spine, and prevent the development of heart attacks and strokes. Gymnastics for cervical osteochondrosis will be useful during the rehabilitation period after surgical interventions or injuries and for people with the following pathologies:
- hypertension;
- drowsiness or insomnia;
- chronic migraines;
- memory deterioration.
The author of the technique recommends that all exercises be performed in a seated position. It is important to keep your back as flat as possible and not to rush, otherwise you will not only not get positive results, but also worsen your condition. To monitor your posture, at 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 training per week.
Therapeutic exercise for osteochondrosis of the cervical spine has certain contraindications. Gymnastics cannot be done with:
- high body temperature, general malaise, weakness;
- exacerbation of osteochondrosis;
- oncological diseases;
- herniated discs;
- during pregnancy;
- infectious and viral diseases;
- risk of internal bleeding.
7 exercises for the neck and shoulders
The complex consists of seven tasks, which must be performed while seated in a chair with no back or other hard surface. All exercises for the treatment of cervical osteochondrosis are presented in the table below:
| Exercise name | Initial position | Basic steps | Number of repetitions |
|---|---|---|---|
| spring | Sitting in front of a mirror, arms down along the body, head straight. | Tuck your chin into your neck as much as possible. Hold for 20 seconds, then gently pull your chin forward and up. After 20 seconds, return to the starting position. | five |
| Metronome | Sitting in front of a mirror, arms down along the body, head straight. | Lower your head to the right as much as possible. Lock the position for 10 seconds. Slowly return to the starting position and repeat the same for the other side. | five |
| A look to the sky | The same | Keep your head straight, chin parallel to the floor. Gently turn your head to the right, fix the position for 10 seconds. Go back to the start and repeat the same for the other side. | five |
| goose | Sit, arms along the body, chin stretched forward. | From the starting position, gently turn your head to the right and down, trying to reach your shoulder with your chin. Freeze for 10 seconds, then repeat for the other side. | 6 |
| Framework | Sit, right palm on left shoulder, elbow parallel to floor. | Reach your chin to the shoulder of your right hand. Hold the position for a few seconds. Slowly return to the start. Repeat the same for the left side. | five |
| Fakir | Hands above head, palms together. | Turn your neck to the left, keeping your chin straight. Freeze for 10 seconds, return to start. Repeat the exercise for the left side. | 7 |
| Heron | Sit in a chair with your back straight. | Straighten your arms, palms down. Pull them back while pulling your chin forward. Hold the body position for 20 seconds. | 4 |
Therapeutic effects and results
Therapeutic exercises for osteochondrosis of the cervical spine help to improve the course of the disease in a short time, and with constant performance to cure osteochondrosis without taking medication. It is not at all necessary to immediately perform the whole wellness complex of the proposed exercises, beginners can choose those given to them without much effort and gradually increase the volume. After achieving therapeutic effects, you should not stop exercising, improving the condition should be constantly maintained.
In the absence of strict contraindications, you can stretch the spine on the horizontal bar. Such an exercise helps to put the intervertebral discs in place, gives vigor, strengthens the muscle corset. Suitable for swimming, dancing, light fitness, yoga or aerobics. To prevent osteochondrosis and full recovery, doctors recommend maintaining an active lifestyle and properly arranging the workplace.
