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.
Reduced Neck Pain 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 condition of diagnosed cervical osteochondrosis:
- muscle and bone tissues are strengthened, and thanks to this, the muscle corset performs its main function more effectively - it fixes the spine in a straight position;
- improves posture and prevents curvature of the spine;
- the load on the spine during daily 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 spine;
- pain in the neck area decreases and its occurrence is avoided;
- the period of remission of the disease increases.
Rules for performing a set of exercises in exercise therapy
In order for a set of exercises of exercise therapy aimed at improving the state of health of cervical osteochondrosis to be as effective as possible and not aggravate the problem, it is necessary to adhere to a number of rulesfollowing during its implementation:
- cannot heal itself. Symptoms of cervical osteochondrosis, such as neck pain and headaches, are also characteristic of other diseases. Therefore, only a medical specialist should diagnose the disease and prescribe treatment 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 perform gymnastics during an exacerbation of osteochondrosis, since any physical activity can increase pain and aggravate the condition. The exercise therapy complex should be carried out only in a state of remission;
- in case of deterioration of health and conditions associated with the exacerbation of other chronic or seasonal diseases, the implementation of a set of exercise therapy exercises should be postponed until full recovery;
- gymnastics will be more effective if performed in a well-ventilated room and at a certain time;
- exercise should begin 1-1. 5 hours after the last meal;
- before doing gymnastics, you should take a hot shower or put a hot 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 can include several simple exercises, for example, swinging the arms, raising the shoulders and performing rotational movements, tilting and turning the body;
- all gymnastic training movements for the neck with osteochondrosis should be performed slowly and smoothly;
- To perform a series of exercise therapy exercises, it is necessary to breathe correctly, inhale through your nose and exhale through your mouth. It is also very important not to hold your breath when the load reaches its maximum;
- at first, you can include only a few exercises in the lesson, and not all 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 area in order to relieve excess tension and prevent neck pain due to heavy load. Additionally, you can take a hot shower and try to relax in a horizontal position on an orthopedic mattress and pillow.
A series of effective exercises
Therapeutic gymnastics, the purpose of which is to prevent the occurrence of neck pain and improve the condition of osteochondrosis, can include the following simple, but effective training movements:
- Having taken a comfortable standing or sitting position, you need to gently turn your head first to the left, then to the right. Repeat the turns 10 times in each direction. When performing this exercise, you should keep your back straight and avoid raising your shoulders. The head should be turned until the chin is above the shoulder. If there is pain, the range of motion of the head should be reduced.
- Being in a comfortable upright position, you should 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 at the back of the neck must be relaxed as much as possible. Then, during the exercise, you need to gently tilt your head back, trying to reach your upper back with the back of your head. Repeat the forward and backward tilts 10 times.
- While tilting your head to the right, you need to place your right palm on your temple and slightly press your head, stretching the side muscles of the neck. Repeat the exercise on the other side pressing the left temple with the other palm. In total, you need to perform 10 such slopes.
- Keeping your head straight, place your hand on your forehead and try to tilt your head down, overcoming upper limb resistance for 10 seconds. Repeat the exercise up to 12 times. In the same way, it is necessary to perform inclinations backwards and on each side, fixing the head at the peak of resistance to the arm for 10 seconds.
- Lie on your stomach, inhale and raise your upper body, pressing your palms to chest level. Hold this position for 60 seconds, remembering to breathe well during this time. 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 regularly engage in such a program.