Cervical osteochondrosis is a common disease that occurs in both sexes and people of different ages. Most often, it is possible to detect the inevitable degenerative changes 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 regular special exercises.
Other benefits of exercise therapy to reduce neck pain and osteochondrosis
Regular performance of a number of exercise therapy exercises contributes to the following positive changes in health status in diagnosed cervical osteochondrosis:
- muscle and bone tissue is strengthened, and thus the muscle corset performs its main function more efficiently - straightens the spine;
- improves posture and prevents curvature of the spine;
- the load on the spine is evenly distributed during daily physical activity;
- compression load on intervertebral discs decreases;
- improves blood microcirculation and lymph flow;
- increases the mobility of the spine;
- pain in the neck area is reduced and its occurrence is prevented;
- the remission period of the disease increases.
Rules for performing an exercise therapy exercise
In order to make exercise therapy aimed at improving the health of cervical osteochondrosis as effective as possible and not to aggravate the problem, it is necessary to follow a number of rules during its implementation:
- cannot cure itself. Symptoms of cervical osteochondrosis, such as neck and headaches, are also characteristic of other diseases, so only a specialist 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 for which certain neck exercises may be contraindicated should be taken into account;
- It is not possible to do gymnastics during the exacerbation of osteochondrosis, because any physical activity can increase the pain and aggravate the condition. Exercise therapy complex should be performed only in remission;
- in the case of diseases associated with deterioration of health and exacerbation of other chronic or seasonal diseases, the implementation of exercise therapy exercises should be postponed until complete recovery;
- gymnastics will be more effective if it is performed in a well-ventilated room and at a certain time;
- exercise should be started 1-1, 5 hours after the last meal;
- Before gymnastics, you should take a hot shower or put a warm towel around 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 with a slight warm-up for the neck, it can consist of several simple exercises, for example, swinging arms, lifting shoulders and performing rotational movements, bending and turning the body;
- all gymnastic exercises for the neck with osteochondrosis should be performed slowly and smoothly;
- When performing exercise therapy exercises, it is necessary to breathe properly, breathe through the nose and breathe through the mouth. It is also important not to hold your breath when the load reaches its peak;
- At first, you can include in the lesson not all the elements of the complex, but only a few exercises, which allow the body to get used to the loads. When you adapt, the load can be increased with the permission of the attending physician;
- After gymnastics, you should lightly massage the neck and neck area to relieve excessive tension and prevent pain in the neck due to heavy load. In addition, you can take a hot shower and try to relax in a horizontal position on an orthopedic mattress and pillow.
A set of effective exercises
Therapeutic gymnastics, the goal of which is to prevent neck pain and improve the condition with osteochondrosis, may include the following simple but effective exercise exercises:
- Holding a comfortable standing or sitting position, you should turn your head first to the left and then to the right. Repeat 10 turns in each direction. When doing this exercise, you should keep your back straight and do not lift your shoulders. You need to turn your head so that your chin is on your shoulder. If pain occurs, the amplitude of head movements should be reduced.
- Being in a comfortable straight position, you should bend your head as low as possible, trying to touch the base of the sternocleidomastoid muscle with your jaw. In this case, the muscles behind the neck should be as relaxed as possible. Then, during the exercise, you should bend your head back smoothly, trying to reach the top of your back with the back of your head. Repeat the forward and backward bends 10 times.
- While tilting your head to the right, you should place your right palm on your temple and press lightly on your head, stretching the side muscles of your neck. Repeat the exercise on the other side, pressing the left temple with the other palm. In total, you must perform 10 such slopes.
- Holding your head straight, place your hand on your forehead and try to bend your head down, overcoming the resistance of the upper extremities for 10 seconds. Repeat the exercise up to 12 times. Similarly, it is necessary to bend back and in all directions, stabilizing the head at the peak of resistance to the goal for 10 seconds.
- Lie on your stomach, breathe in and lift your upper body, resting your palms at chest level. Remember to breathe properly during this time, hold this position for 60 seconds. After a minute, return to the initial horizontal position and repeat the exercise 3-5 times.
In order for the training complex to be as effective as possible, it is necessary to engage in such a program on a regular basis.