Osteochondrosis of the cervix is a common disease that occurs in people of both sexes and different ages. It is possible to detect more 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 get rid of it completely, but you can prevent its development by regularly performing special exercises.
Reducing Neck Pain And Other Benefits Of Exercise Therapy For Osteochondrosis
Regularly performing a set of exercise therapy exercises contributes to the following positive changes in health status in diagnosed cervical osteochondrosis:
- muscle and bone tissue are strengthened, and thanks to this, the muscular corset performs its main function more efficiently - adjusts the spine to an upright position;
- improves posture and prevents curvature of the spine;
- the load exerted 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 spinal mobility;
- pain in the neck area is reduced and its occurrence is prevented;
- the remission period of the disease increases.
Rules for performing a set of exercise therapy exercises
In order for a set of exercise therapy exercises aimed at improving the health condition in cervical osteochondrosis to be as effective as possible and not aggravate the problem, it is necessary to observe a series of following rules during its implementation:
- can not self-medicate. Symptoms of cervical osteochondrosis, such as neck pain and headache, are also characteristic of other diseases, so only a specialist doctor should diagnose the disease and prescribe therapy based on the results of a medical examination;
- when prescribing a course of exercise therapy, other chronic diseases should be considered, in which certain neck exercises may be contraindicated;
- it is impossible to perform gymnastics during an exacerbation of osteochondrosis, as any physical activity can increase pain and worsen the condition. Exercise therapy complex should be performed only in a state of remission;
- in case of deterioration of health and diseases related to the aggravation of other chronic or seasonal diseases, the implementation of a set of exercise therapy exercises should be postponed until complete recovery;
- gymnastics will be more effective if performed in a well-ventilated room and at a set time;
- exercises should start 1-1, 5 hours after the last meal;
- before doing gymnastics, you should take a warm bath or put a warm towel around your neck to increase blood flow to this part of the body and thus prepare your muscles and ligaments for stress;
- it is necessary to start gymnastics for the neck with a light warm-up, which may include some simple exercises, for example, shaking the arms, raising the shoulders and performing rotational movements, tilting and turning the body;
- all gymnastic exercises for the neck with osteochondrosis should be performed slowly and smoothly;
- performing a set of exercise therapy exercises, it is necessary to breathe properly, inhaling through the nose and exhaling through the mouth. It is also very important not to hold your breath the moment the load reaches its peak;
- at first, you can only include a few exercises in the lesson, and not all the elements of the complex at once, allowing the body to get used to the loads. As you adjust, the load may increase with the permission of the attending physician;
- after gymnastics, you should do a light massage of the cervical area in order to relieve excessive 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.
A set of effective exercises
Therapeutic gymnastics, the purpose of which is to prevent the onset of neck pain and improve the condition with osteochondrosis, may include the following simple but effective exercise movements:
- Once you have taken a comfortable standing or sitting position, you should smoothly turn your head first to the left and then to the right. Repeat the turns 10 times in each direction. When performing this exercise, you should keep your back straight and avoid shrugging your shoulders. The head should turn as far away as the chin is over the shoulder. If pain occurs, the amplitude of the head movements should be reduced.
- Being in an upright comfortable 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 in the back of the neck should be maximally relaxed. Then, during the workout, you should smoothly tilt your head back, trying to reach the top of your back with the back of your head. Repeat the tilings 10 times forwards and backwards.
- As you bend your head to the right side, you should place your right palm on the temple and press lightly over 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 need to perform 10 such slopes.
- Keeping the head straight, place the hand on the forehead and try to tilt the head down, overcoming the resistance of the upper limb for 10 seconds. Repeat the exercise up to 12 times. Similarly, it is necessary to perform anime back and to each side, fixing the head at the peak of resistance to 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, remembering to breathe properly during this period. After one minute, you can return to the starting 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 be regularly involved in such a program.