No special exercises can be performed in the treatment of osteochondrosis of the neck. Physical activity stops the development of the disease, relieves pain, and accelerates the regeneration of damaged tissues. Without regular therapeutic exercises, it is impossible to restore neck mobility, strengthen the spine and neck muscles.
The role of exercise in the treatment of osteochondrosis
Cervical osteochondrosis is a disease accompanied by neck pain and other unpleasant symptoms such as headache, dizziness, tinnitus, numbness of the hands, muscle weakness. The disease easily becomes chronic, worsens over time, and can lead to serious complications: protrusions, intervertebral hernia. Therefore, treatment of osteochondrosis should be initiated as early as possible. This includes taking medication, physiotherapy and massage treatments, and special exercises.
Prevention and treatment of cervical osteochondrosis is not complete without therapeutic practices. Exercises can help you relax tense neck muscles, reduce pressure on nerve roots, and reduce neck pain. Physiotherapy strengthens muscles, increases the flexibility of the spine, normalizes blood circulation in the affected area, improves the nutrition of tissues, accelerates their regeneration. Training therapy works best in combination with other therapeutic measures. It cannot be treated with medication and massage alone. Physical activity is essential in this case. Only these can improve neck mobility and strengthen paravertebral muscles.
Practice complexes for the treatment and prevention of cervical osteochondrosis
You can use the following exercises to warm your spine, improve the blood supply to your neck, and increase the flexibility of your neck muscles:
- Take a comfortable, stable posture. Straighten your back. Release your arms to the side. Gently turn your head to the right. Try to rotate as much as possible to a 90-degree angle. If the mobility of the neck is not very good, you should turn your head as much as possible. Every turn will get better. It should be remembered that all neck exercises should be performed smoothly and carefully, otherwise the nerve may be pinched or the cervical vertebrae may move. Make 7-10 turns to the right and left.
- Loosen your neck without changing your posture. Tilt your head to your chest, pull your chin to your chest. Gently lift your head and straighten it again. Repeat 7-10 times. Here, as in previous practice, you should start with shallow angles of inclination if you cannot reach your chest with your chin immediately.
- Loosen your neck and shoulder girdle. Gently tilt your head back, bringing the back of your head to your back. Stretch your chin as far as it will go. Repeat several times.
Another set of exercises for the prevention and treatment of cervical osteochondrosis:
- Take a sitting or standing position. Raise your head and straighten your neck. Loosen your neck and shoulders. Gently push your hand to your forehead. Press your palm down with your head as if to move it. The neck muscles need to stretch sharply and then relax.
- Repeat the previous exercise, but place your palms on the side of your head. Try not to press your head on your hand with sharp movements. Hold the tension for three seconds and then relax. Perform the next iteration. A total of 5-10 repetitions should be performed.
- Sit down, straighten your neck and back, relax. Raise your shoulders to your ears. Hold this position for 3-5 seconds.
- Get up, straighten up. Extend your straight arms to the side, raising them to shoulder level. Turn your head 10 times in both directions.
- Massage your neck with rubbing movements up and down and in a circle. Finish in 3 minutes.
- Sitting or standing with your back straight, shake your head back and forth as if to say yes. The range of motion should be small.
- He shakes his head gently, as if disagreeing with someone and saying no.
Cases where the described series of exercises are used: prevention of osteochondrosis, initial stage of the disease, neglected conditions. The first complex is prohibited during exacerbation of the disease.
Complicated series of exercises
First complex:
- Lie down on the carpet. The leading hand, for right-handers, is right, put it on your stomach. Lower your other hand to your chest. Breathe slowly and moderately, with the fullest inhalation and exhalation.
- From a supine position, lean on your hand to get up and stretch your neck. Slowly descend to the carpet. Repeat 7-10 times.
- Lying on your stomach, extend your arms to your side. Gently turn your head and touch your ear to the floor. Repeat on the other side.
- Sit down and straighten your neck. Exhale, tilt your head to your chest and press your chin down with force. Inhale as you return to your starting position.
- Stand up or stay seated. Do not strain your neck and shoulders. Tilt your head forward and perform some fine circular rotations with your head along the spine.
This series of exercises should not be performed during exacerbation of the disease, it is only allowed during remission. The second complex exacerbation can also be performed:
- Hold your shoulder with your hand and make rotating movements with it - 10 times in each direction.
- Hold your hand in your fist and spread your arms wide. Bend it slightly as if showing strong biceps, then straighten it to the side parallel to the floor. Shake your limbs, relax your muscles.
- Perform a familiar exercise in which the head presses against the palm. But do it by squeezing both palms against your forehead.
- Place your joined hands behind your head. Tilt your head back and counteract this movement with your hands.
- Pull your shoulders forward. Straighten again. Take them back.
- Lie down on the carpet. Raise your neck as high as possible and hold it in this position for five seconds.
- Extend your hands above your head and place them on the other side of your head. Carefully tilt your head with your hands.
Both simple and complex series of exercises should be done 3-4 times a day. Each exercise should be repeated 7-20 times.