Sedentary work, spinal injuries, overweight - there are many reasons why osteochondrosis develops (dystrophic disorders in the intervertebral discs). Pathological changes develop over the years, gradually making themselves felt by numbness of the hands, a burning sensation between the shoulder blades, pain in the neck and other unpleasant symptoms. You can help yourself if you start exercising early.
The 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 complex of physical and therapeutic culture (LFK). Simple exercise has many benefits:
- They help to strengthen the muscle corset, increase muscle tone and elasticity of the ligaments, which significantly reduces the load on the spine.
- Regular exercises relieve neck pain, headaches, burning sensation between the shoulder blades.
- Gymnastics with cervical osteochondrosis activates blood flow, which reduces the likelihood 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
Loading with osteochondrosis is prescribed during the remission period, when the pain disappears. Helps relieve exacerbation, prevents the development of repeated attacks of pain, complications and further destruction of the joints. Patients with minor 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 excessive heavy physical exertion. Physiotherapy exercises are also contraindicated in the presence of the following pathological conditions:
- arterial hypertension;
- arrhythmia, tachycardia;
- glaucoma, severe myopia;
- diseases of the vestibular apparatus, which are accompanied by coordination problems;
- infectious lesion of the spine;
- period of exacerbation of osteochondrosis;
- aortic aneurysm;
- post-infarction condition 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:
- The exercise should be done in a well-ventilated area.
- Workout clothing should be loose-fitting, not restrict movement, and not cause discomfort.
- Before classes, you need to measure the pulse and pressure, in case they rise, refuse to do exercises.
- To reduce the risk of injury, all movements should be performed smoothly, gradually increasing the load, intensity and number of repetitions, while maintaining the posture.
- Gymnastics with cervical osteochondrosis should be performed regularly. Many exercises are suitable to perform at work, while studying.
- If during exercise therapy you feel sharp pain, dizziness, start to feel sick, immediately stop exercising and sit down to rest. In the future, reduce the load and consult a doctor.
- In addition to exercises, courses in therapeutic massage, physiotherapy can be prescribed.
Exercises for cervical osteochondrosis at home
Therapeutic gymnastics consists of performing a series of simple exercises. With the permission of the doctor, they can be performed at home with relaxing music. The main condition is that the spine is as level as possible, so it is preferable not to lie down, but to practice 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 muscular preparation. A light warm-up will help prevent 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 a straight back, relax and lower your arms along your torso. Make circular movements with your shoulders, first forward and then back. Do 5 to 10 repetitions on each side.
- Staying in the same position, extend your arms parallel to the floor. On an inhalation, bend your elbows, gently touching your shoulders with your fingertips. With an exhalation, return to the starting position. Do 10 extensions.
- Stand up straight, place your palms on your shoulders, elbows parallel to the ground. On the count of one or two, start alternating circular motions with your elbows. First, with the right hand, reaching the end of the circle, connect the left elbow. Make 5 circles for each hand.
- Take the starting position, as for the first exercise. Squeeze your arms together, 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 the safest, therefore it is prescribed to patients to relieve pain during exacerbation of the disease. All exercises are performed from one position: standing or sitting on 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:
- Bring your fingers together and place your palms on your forehead. Start pressing your hands on your forehead, as if you wanted to tilt your head, resist with your neck muscles so that the body remains still.
- Move your hands in the same position towards the back of your head. Pressing with your palms, make a micro movement of your head forward. At the same time, resist your arms with your neck and forearm muscles.
- 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 side. At the same time, tighten the muscles, not allowing the head to bend. Do the same exercise with your left hand.
- Stand up, feet shoulder-width apart. Hands by the sides, palms out. Tighten the muscles in your neck, arms, and back. Force your elbows together, then back, trying to get your hands as far behind your back as possible. Bring and separate the elbows carefully, without relieving the tension of the muscles and maintaining balance.
dynamic gymnastics
Physical education in cervical osteochondrosis must necessarily contain exercises aimed at strengthening and increasing the muscle tone of the upper limbs, 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. You should know that dynamic gymnastics is contraindicated in exacerbations of osteochondrosis, diabetes, spinal injuries and cardiovascular diseases.
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 repetitions for each side.
- Sitting or standing, slowly raise your hands, palms together. As you exhale, slowly return to the starting position. Do 10-15 repetitions.
- Stand up, spread your feet, lower your arms along your torso. Make simultaneous circular rotations with your shoulders without raising your arms. Perform 15 circular movements in 3 series. To complicate it, you can do alternate circles, first with the left shoulder and then with the right.
- 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 torso. Alternate stroking motions gliding from side to side, raising your shoulders as high 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.
Numerous 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 physical education from him helps to improve blood circulation, develops the muscles of the neck and upper spine, and prevents 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 those people who present the following pathologies:
- hypertension;
- drowsiness or insomnia;
- chronic migraines;
- 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 level 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 sessions per week.
Therapeutic exercise for osteochondrosis of the cervical spine has certain contraindications. Gymnastics can not be done with:
- elevated body temperature, 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 shoulder
The complex consists of seven tasks, which must be performed sitting on a chair without a back or any other hard surface. All exercises for the treatment of cervical osteochondrosis are shown in the table below:
| exercise name | Initial position | Basic steps | Number of repetitions |
|---|---|---|---|
| spring | Sitting in front of a mirror, arms lowered along the body, head straight. | Bring your chin as close to your neck 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 lowered along the body, head straight. | Lower your head to the right side as far 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 at the sky | The same | Keep your head straight, chin parallel to the ground. Gently turn your head to the right, fix the position for 10 seconds. Return to the start 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 your shoulder with your chin. Freeze for 10 seconds, then repeat for the other side. | 6 |
| Frame | Sitting, right palm on the left shoulder, elbow parallel to the ground. | Bring your chin to the shoulder of your right hand. Hold the position for a few seconds. Gently go back to the beginning. Repeat the same for the left side. | five |
| Fakir | Hands above head with palms together. | Rotate 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 a straight back. | Extend your arms, palms facing the ground. Pull them back while pulling your chin forward. Hold the body position for 20 seconds. | 4 |
Effects and therapeutic 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 cure osteochondrosis without taking drugs. It is not necessary to immediately perform the entire 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 your spine on the horizontal bar. Such an exercise helps to put the intervertebral discs in their place, gives vigor, strengthens the muscular corset. Suitable for swimming, dancing, light fitness, yoga or aerobics. To prevent osteochondrosis and full recovery, doctors recommend maintaining an active lifestyle and properly organizing the workspace.
