Cervical osteochondrosis is a common disease that occurs in people of both sexes and different ages. It is most often detected when the inevitable degenerative changes in the intervertebral discs of the cervical spine have already occurred. This disease is considered chronic and it is impossible to completely solve it, but you can prevent its development by regularly performing special exercises.
Reduction of neck pain and other benefits of exercise therapy for osteochondrosis
Regularly performing a set of exercise exercises contributes to the following positive changes in health in the diagnosis of cervical osteochondrosis:
- muscle and bone tissue are strengthened, and thanks to that, the muscular corset performs its main function more efficiently - it fixes the spinal column in a flat position;
- improves posture and prevents spinal curvature;
- the load applied to the spinal column 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;
- neck pain is reduced and prevented from occurring;
- the period of remission of the disease increases.
Rules for performing a set of exercise therapy exercises
In order for the set of exercise therapy exercises aimed at improving the health condition of cervical osteochondrosis to be as effective as possible and not to aggravate the problem, it is necessary to adhere to a number of the following rules when applying it:
- they cannot self-medicate. Symptoms of cervical osteochondrosis, such as neck pain and headaches, are characteristic of other diseases, so only a specialist doctor based on the results of a medical examination should diagnose the disease and prescribe therapy;
- other chronic diseases in which certain neck exercises may be contraindicated should be taken into account when prescribing exercise therapy;
- it is impossible to perform gymnastics during the exacerbation of osteochondrosis, because any physical activity can increase pain and worsen the condition. Exercise therapy complex should be performed only in remission;
- in case of deterioration of health and diseases associated with exacerbation of other chronic or seasonal diseases, the implementation of a set of exercise therapy exercises should be delayed until complete recovery;
- gymnastics will be more effective if performed in a well-ventilated room and at certain times;
- exercise should begin 1-1, 5 hours after the last meal;
- before performing gymnastics it is necessary to take a warm shower or put a warm towel around your neck to increase blood flow in this part of the body and thus prepare the muscles and ligaments for stress;
- neck gymnastics should be started with a light warm-up, which may include a few simple exercises, for example, swinging the arms, lifting the shoulders and performing rotational movements, leaning and turning the body;
- all neck gymnastic training movements with osteochondrosis must be performed slowly and smoothly;
- when performing a set of exercise exercises it is necessary to breathe properly, inhale through the nose and exhale through the mouth. It is also very important that you do not hold your breath the moment the load reaches its peak;
- at first you can include only a few exercises in the lesson, not all the elements of the complex at once, allowing the body to get used to the loads. As you adjust, the load can be increased with a doctor’s permission;
- after gymnastics it is necessary to perform a light massage of the cervical-cervical zone in order to get rid of excess tension and prevent neck pain due to intense load. In addition, you can take a warm shower and try to relax in a horizontal position on an orthopedic mattress and pillow.
An effective set of exercises
Therapeutic gymnastics, which aims to prevent neck pain and improve osteochondrosis, may include the following simple but effective training movements:
- Once you have taken a comfortable standing or sitting position, you need to turn your head smoothly first to the left and then to the right. Repeat the turn 10 times in each direction. When performing this exercise, you should keep your back straight and avoid lifting your shoulders. The head should be turned so that the chin crosses over the shoulders. If pain occurs, the amplitude of head movements should be reduced.
- While in a comfortable, flat 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 on the back of the neck should be maximally relaxed. Then, during the exercise, you have to tilt your head back smoothly, trying to reach the top of your back with the back of your head. Repeat the inclines 10 times back and forth.
- As you tilt your head to the right, you need to place your right palm on your temple and lightly press your head, stretching the lateral neck muscles. Repeat the exercise on the other side, pressing the left temple with the other palm. In total you have to report 10 such slopes.
- Keeping your head upright, place your hand on your forehead and try to tilt your head down, overcoming the resistance of the upper extremity for 10 seconds. Repeat the exercise up to 12 times. Similarly, it is necessary to report the inclinations backwards and in each direction, fixing the head at the peak of the resistance on the arm for 10 seconds.
- Lie on your stomach, inhale and lift your upper body, leaning on your palms at chest level. Hold this position for 60 seconds, remember to breathe properly during this period. 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 efficient as possible, it is necessary to engage in such a program on a regular basis.