Sedentary work, spinal injuries, overweight - there are many reasons why osteochondrosis (dystrophic disorders in the intervertebral discs) develops. Over the years, pathological changes develop, which gradually make themselves felt by numbness in the hands, burning sensation between the shoulder blades, pain in the neck and other unpleasant symptoms. You can help yourself if you start training on time.
The benefits of physical therapy for osteochondrosis of the cervical spine
Quite recently, osteochondrosis of the cervical spine has been considered an age-related disease, but today the disease has become much younger and can also occur in patients aged 20-30. It is impossible to completely get rid of dystrophic disorders, but a well-chosen treatment significantly improves the patient's quality of life. One of the main places in the treatment of osteochondrosis is occupied by the complex of therapeutic and physical culture (LFK). The simple exercise has many advantages:
- They help strengthen the muscle corset, increase muscle tone and elasticity of the ligaments, thereby significantly reducing the load on the spine.
- Regular exercises relieve neck pain, headache, burning sensation between the shoulder blades.
- Gymnastics with cervical osteochondrosis activates blood flow, reducing the likelihood of stroke and increasing the oxygen supply to the brain.
- Classes in the early stages allow you to stop the progression of the dystrophic process, improve posture.
Indications and contraindications
The charge of osteochondrosis is prescribed during the period of remission, when the pain subsides. Helps 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 light version and initially only under the supervision of a doctor or trainer.
You shouldn't start exercising immediately after eating, on an empty stomach, or after strenuous physical work. Physiotherapy exercises are also contraindicated in the presence of the following pathological conditions:
- 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-infarct condition in the early rehabilitation stage;
- severe spinal injuries;
- acute respiratory viral diseases.
Rules of execution
Before starting gymnastics with cervical osteochondrosis, it will be useful to familiarize yourself with the general rules of physical education:
- Exercise should be done in a well-ventilated area.
- Workout clothing should be loose fitting, not restrict movement and not cause discomfort.
- Before classes, you should measure your 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, while maintaining posture.
- Gymnastics with cervical osteochondrosis should be done regularly. Many exercises are suitable for performing at work while studying.
- If during physical therapy you feel severe pain, dizziness, start to feel sick, stop exercising immediately and sit down to rest. In the future, reduce the load and consult a doctor.
- In addition to 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 doctor's permission, they can be performed at home with soothing music. The main condition is that the spine is as even as possible, so it is better not to lie down, but to practice standing or sitting in a chair without a back. For a lasting therapeutic effect, exercise at the same time every day.
What is a heating for?
An important part of any physical activity is muscle preparation. A light warm-up will help avoid injury, warm up the muscles, prepare the body for the start of an intense workout, improve blood circulation and stretch. Example 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 backward. Do 5-10 repetitions 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. Run 10 extensions.
- Stand up, place your palms on your shoulders, elbows parallel to the floor. At the count of one or two, start by alternating circular motions with your elbows. First, with your right hand, reaching the end of the circle, connect the left elbow. Make 5 circles for each hand.
- Take the starting position, as in the first exercise. Squeeze your arms, start moving your shoulders back and forth. Repeat the procedure 10 times on 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 one position: standing or sitting in a chair without a back. The duration of an activity is 5 seconds, the number of approaches is 2–5. Examples of effective exercises:
- Lock your fingers 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 to the same position behind 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 to your face, trying to tilt your head to the left side. At the same time, you contract 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. Contract the muscles in your neck, arms, and back. Force your elbows together, then back, trying to bring your hands as far back as possible behind your back. Bringing and spreading the elbows is careful, without releasing 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 are performed at a fast pace, between sets there is a pause of 10-15 seconds. You should know that dynamic gymnastics is contraindicated in exacerbations of osteochondrosis, diabetes, spinal injuries and cardiovascular diseases.
Approximate set of exercises:
- Stand straight, put your legs together, put your hands on your waist. Gently tilting your head, try to reach your shoulder with your ear. Do 5-6 reps on 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. Make simultaneous circular rotations with the shoulders without raising the arms. Perform 15 circular motions in 3 series. To complicate, you can make alternating circles: first with the left, then with the right shoulder.
- While standing, forcefully pull your right hand back, simultaneously lifting your left hand. Do 10 reps and 3 sets for each limb.
- Standing, lower your arms along your torso. Alternatively, do some stroking movements by sliding to the sides, raising your shoulders as much as possible. Do the activity 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 muscles in 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 surgery or injuries and for those people who have the following pathologies:
- hypertension;
- sleepiness or insomnia;
- chronic migraine;
- deterioration of memory.
The author of the technique recommends performing all exercises from a sitting position. It is important to keep your back as even as possible and not to rush, otherwise not only will you not get positive results, but you will also worsen your condition. To monitor your posture, at the initial stage, run 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 some contraindications. Gymnastics cannot be performed with:
- high body temperature, general malaise, weakness;
- exacerbation of osteochondrosis;
- oncological diseases;
- slipped disc;
- during pregnancy;
- infectious and viral diseases;
- risk of internal bleeding.
7 exercises for neck and shoulders
The complex consists of seven tasks, which must be performed sitting in 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 | Initial position | Basic steps | Number of repetitions |
|---|---|---|---|
| spring | Sitting in front of a mirror, arms lowered along the body, head straight. | He pulls his chin against his 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 as far as it will go. 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, chin parallel to the floor. Gently turn your head to the right, fix the position for 10 seconds. Go back 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 the chin. Freeze for 10 seconds, then repeat the activity for the other side. | 6 |
| Chassis | Sitting, right palm on left shoulder, elbow parallel to the floor. | Bring your chin to 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 your palms together. | He rotates his neck to the left, keeping his chin straight. He freezes for 10 seconds, go back to the start. Repeat the exercise for the left side. | 7 |
| Heron | Sit in a chair with your back straight. | Straighten your arms, palms towards the floor. Pull them back as you pull your chin forward. Maintain the body position for 20 seconds. | 4 |
Effects and therapeutic 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 drugs. It is not at all necessary to immediately perform the whole complex well-being of the proposed exercises, beginners can choose the ones that are 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 must be constantly maintained.
In the absence of strict contraindications, you can stretch the spine on the horizontal bar. Such an exercise helps to position the intervertebral discs, 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.
