Sedentary work, spinal injuries, being 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 of the hands, a burning sensation between the shoulder blades, neck pain and other unpleasant symptoms. You can help yourself if you start exercising in time.
The benefits of exercise therapy for cervical spine osteochondrosis
Very 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 in their 20s and 30s. 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 prominent places in the treatment of osteochondrosis is occupied by the therapeutic and physical culture complex (LFK). Simple exercise has many benefits:
- They help to strengthen the muscular corset, increase muscle tone and elasticity of the ligaments, significantly reducing the load on the spine.
- Regular exercises relieve neck pain, headaches, burning sensation between shoulder blades.
- Gymnastics with cervical osteochondrosis activates blood flow, reducing the likelihood of stroke and increasing the supply of oxygen 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 period of remission, when the pain subsides. It helps relieve exacerbation, prevents the development of repeated attacks of pain, complications and further joint destruction. Patients with mild spinal injuries, diabetes mellitus, high blood pressure 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 a lot of physical work. 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 impaired coordination;
- infectious lesion of the spine;
- period of exacerbation of osteochondrosis;
- aortic aneurysm;
- post-infarction condition in the early rehabilitation phase;
- serious 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.
- Training clothes should be loose-fitting, not restricting movement and not causing discomfort.
- Before classes, you must measure your pulse and pressure, in case of an increase, refuse to perform exercises.
- To reduce the risk of injury, all movements must be performed smoothly, gradually increasing the load, intensity and number of repetitions, maintaining posture.
- Gymnastics with cervical osteochondrosis should be done regularly. Many exercises are suitable to perform at work while studying.
- If during exercise therapy you experience sharp pain, dizziness, begin to feel unwell, immediately stop exercising and sit down to rest. In the future, reduce the load and consult a doctor.
- In addition to exercises, massage therapy courses, physiotherapy can be prescribed.
Exercises for cervical osteochondrosis at home
Therapeutic gymnastics involves 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 is as uniform as possible, so it is preferable not to lie down, but to practice standing or sitting in a chair without a back. For a lasting therapeutic effect, do gymnastics at the same time every day.
What is a warm-up for?
An important part of any physical activity is muscle preparation. A light warm-up will help prevent injuries, warm up the muscles, prepare the body for the start of an intense workout, improve blood circulation and stretch. Example set of exercises:
- Sitting in a chair with your back straight, relax and lower your arms along your torso. Make circular movements with your shoulders, first forward, then back. Do 5 to 10 repetitions on each side.
- Stay in the same position, open your arms parallel to the floor. With an inhalation, bend your elbows, gently touching your shoulders with your fingertips. With an exhalation, return to the starting position. Run 10 extensions.
- Stand tall, 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 the right hand, reaching the end of the circle, connect the left elbow. Make 5 circles for each hand.
- Assume the starting position, as in the first exercise. Squeeze 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 involves performing all the exercises without moving your head or neck - just 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 an exacerbation of the disease. All exercises are performed from one position: standing or sitting in a chair without a back. The duration of a 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 by pressing your hands to your forehead, as if trying to tilt your head, resist with your neck muscles so that your body is still.
- Move your hands in the same position to the back of your head. Pressing with the palms of the hands, make a micro-movement of the head forward. At the same time, resist your arms with your neck and forearm muscles.
- Place your right hand on your cheek with your palm. 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, spread your feet shoulder-width apart. Hands to the side, palms out. Tighten the muscles in the neck, arms and back. Force your elbows together, then back, trying to get your hands as far behind your back as possible. Bringing and spreading the elbows is done 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 muscle tone in the upper limbs, neck, shoulder girdle and lumbar region. That's what dynamic assignments are for. All of them are performed at a fast pace, between sets there is a break of 10 to 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, place 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, bringing your 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. Do simultaneous circular rotations with your shoulders without lifting your arms. Do 15 circular movements in 3 sets. To complicate matters, you can make alternating circles - first with the left, then with the right shoulder.
- While standing, forcefully pull your right hand back while raising your left hand. Do 10 reps and 3 sets for each limb.
- Standing, lower your arms along your torso. Alternately, make caressing movements sliding along the sides, raising the 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
Numerous patients of a rehabilitation doctor with the help of neck exercises successfully got rid of hypertension, osteochondrosis and other health problems. The doctor claims that his physical education helps 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 have the following pathologies:
- hypertension;
- drowsiness or insomnia;
- chronic migraines;
- memory deterioration.
The author of the technique recommends that all exercises be performed in a sitting position. It is important to keep your back as even as possible and not to rush, otherwise you will not only not get positive results, but your condition will also worsen. To monitor your posture, in the initial phase, perform the program in front of a mirror. The training schedule is as follows: the first two weeks - every day, then 3-4 workouts a week.
Therapeutic exercise for osteochondrosis of the cervical spine has certain contraindications. Gymnastics cannot be done with:
- elevated body temperature, general malaise, weakness;
- exacerbation of osteochondrosis;
- oncological diseases;
- herniated disc;
- During the pregnancy;
- infectious and viral diseases;
- risk of internal bleeding.
7 neck and shoulder exercises
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 | starting position | basic steps | number of repetitions |
|---|---|---|---|
| spring | Sitting in front of a mirror, arms lowered along the body, head straight. | Pull your chin towards your neck as far 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, your chin parallel to the floor. Gently turn your head to the right, fix the position for 10 seconds. Return to the beginning 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 the shoulder with your chin. Freeze for 10 seconds and repeat the task for the other side. | 6 |
| frame, frame | Sitting, right palm on left shoulder, elbow parallel to the floor. | Reach your chin on the shoulder of your right hand. Hold the position for a few seconds. Return smoothly to the beginning. Repeat the same for the left side. | five |
| Fakir | Hands above your head with palms together. | Turn your neck to the left, keeping your chin straight. Freeze for 10 seconds, go back to start. Repeat the exercise for the left side. | 7 |
| egret | Sit in a chair with your back straight. | Stretch your arms, palms facing the floor. 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, cure osteochondrosis without taking medication. It is not necessary to immediately perform the entire wellness complex of the proposed exercises, beginners can choose those given to them without much effort and gradually increase the volume. After achieving the therapeutic effects, you should not stop exercising, the improvement of the condition should be constantly maintained.
In the absence of strict contraindications, you can lengthen the spine on the horizontal bar. Such an exercise helps to put the intervertebral discs in 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.
