Sedentary work, spinal injuries, overweight - there are many reasons why osteochondrosis (dystrophic disorders in 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, 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 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 leading places in the treatment of osteochondrosis is occupied by the therapeutic and physical culture complex (LFK). Simple exercise has many benefits:
- They help strengthen the muscular corset, increase muscle tone and elasticity of the 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, 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
Charging with osteochondrosis is prescribed during the period of remission, when the pain subsides. It helps to 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 lightweight 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 overwork. 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 spinal column;
- period of exacerbation of osteochondrosis;
- aortic aneurysm;
- postinfarction 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:
- Exercise must be done in a well-ventilated area.
- Clothing for training should be loose, not restrict movement and not bring discomfort.
- Before classes, you should measure the pulse and pressure, in case of their 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, keeping 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 feel a sharp pain, dizziness, start to feel sick, immediately stop further exercise and sit down to rest. In the future, reduce the load and consult a doctor.
- In addition to the exercises, courses of therapeutic massage, physiotherapy can be prescribed.
Exercises for cervical osteochondrosis at home
Therapeutic gymnastics involves 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 should be as even 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 muscle preparation. A light warm-up will help to avoid injury, warm up the muscles, prepare the body for the start of an intense workout, improve blood circulation and stretching. Sample set of exercises:
- Sitting in a chair with a straight back, relax and lower your arms along the torso. Perform circular movements with your shoulders, first forward, then back. Do 5-10 reps on each side.
- Stay in the same position, spread 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. 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 movements with your elbows. First, with your right hand, reaching the end of the circle, connect your left elbow. Do 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 involves 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 to relieve pain during an exacerbation of the disease. All exercises are performed from a position: standing or sitting on a chair without a back. The duration of one task is 5 seconds, the number of approaches is 2–5. Examples of effective exercises:
- Lock your fingers together and place your palms on your forehead. Start pressing your hands on your forehead, as if trying to tilt your head, resist with the neck muscles so that the body remains motionless.
- Move your hands in the same position to 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 on 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 your 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 carefully, without relieving tension from 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. This is 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 mellitus, 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 up, bringing your palms together. As you exhale, slowly return to the starting position. Do 10-15 reps.
- Stand up, spread your feet apart, lower your arms along the torso. Make simultaneous circular rotations with your shoulders without raising your arms. Perform 15 circular movements in 3 sets. To complicate it, you can do alternating circles - first with the left, then with the right shoulder.
- Standing, forcefully pull your right hand back, while simultaneously raising your left hand up. Do 10 reps and 3 sets for each limb.
- Standing, lower your arms along the torso. Alternately make stroking movements 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
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 his physical education helps improve blood circulation, develops the muscles of the neck and upper spine, and prevents the development of heart attack and stroke. 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 from a sitting position. It is important to keep your back as even as possible and not 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 workouts per week.
Therapeutic exercise for osteochondrosis of the cervical spine has certain contraindications. Gymnastics can not be done with:
- elevated 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 shoulder
The complex consists of seven tasks, which must be performed while 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:
| Name of the exercise | Initial position | Basic actions | Number of repetitions |
|---|---|---|---|
| spring | Sitting in front of a mirror, arms lowered along the body, head straight. | Pull 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 lowered along the body, head straight. | Lower your head to the right side to the maximum. Lock the position for 10 seconds. Slowly return to the starting position and repeat the same for the other side. | five |
| A look into 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. 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 the task for the other side. | 6 |
| Frame | Sitting, right palm on left shoulder, elbow parallel to the floor. | Reach your chin to the shoulder of your right hand. Hold the position for a few seconds. Smoothly return to the start. Repeat the same for the left side. | five |
| Fakir | Hands above head with palms together. | Turn your neck to the left, keeping your chin straight. Freeze for 10 seconds, return to the start. Repeat the exercise for the left side. | 7 |
| Heron | Sit on a chair with your back straight. | Straighten your arms, palms towards 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 helps to improve the course of the disease in a short time, and with constant performance, cure osteochondrosis without taking medication. It is not at all necessary to immediately perform the entire wellness complex of the proposed exercises, beginners can choose those that are 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 must 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 muscular corset. Suitable for swimming, dancing, light fitness, yoga or aerobics. To prevent osteochondrosis and complete recovery, doctors recommend maintaining an active lifestyle and properly organizing the workspace.
