Cervical osteochondrosis is a common disease that occurs in both sexes and people of different ages. It is most commonly detected when unavoidable degenerative lesions have already occurred in the cartilage discs of the cervical spine. This disease is considered chronic and it is impossible to get rid of it completely, but you can prevent it from developing by performing regular special exercises.
Reduction of neck pain and other benefits of osteochondrosis training therapy
Regular exercise exercises contribute to the following positive changes in the diagnosis of cervical osteochondrosis:
- the muscle and bone tissues are strengthened, and as a result, the muscle ligament performs its main function more effectively - it fixes the spine in a straight position;
- improves posture and prevents spinal curvature;
- the load 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 the mobility of the spine;
- pain in the neck area is reduced and its occurrence is preventable;
- the remission period of the disease increases.
Rules for the implementation of a movement therapy exercise series
In order for the set of exercises to improve the health of cervical osteochondrosis to be as effective as possible and not exacerbate the problem, the following rules should be followed during implementation:
- he cannot self-heal. Symptoms of osteochondrosis of the neck, such as neck pain and headache, are also common in other diseases, so only a specialist can diagnose the disease and prescribe therapy based on the results of a medical examination;
- other chronic illnesses in which the use of a certain tool may be contraindicated should also be considered when prescribing movement therapy;
- it is impossible to exercise during the worsening of osteochondrosis as any physical activity can increase the pain and aggravate the condition. The training therapy complex should only be performed in remission;
- in the event of deterioration in health and exacerbation of other chronic or seasonal illnesses, the exercise of physical therapy should be postponed until full recovery;
- the tournament will be more effective if it is performed in a well-ventilated room and at a certain time;
- the exercise should start 1-1, 5 hours after the last meal;
- a warm shower or warm towel should be placed around your neck before exercise to increase blood flow to this part of the body and thus prepare your muscles and ligaments for stress;
- the neck exercise should start with a light warm-up, which may include several simple exercises such as swinging the arms, lifting the shoulders and performing rotational movements, tilting and turning the body;
- all workouts for osteochondrosis cervical exercise should be performed slowly and smoothly;
- when performing a series of practice therapy, breathe correctly, inhale through the nose, and exhale through the mouth. It is also very important not to hold your breath the moment the load reaches its peak;
- at first, it may include only a few exercises in the lesson and not all the elements of the complex at once, allowing the body to get used to the load. During adaptation, the load may be increased with the permission of the attending physician;
- after exercise, a light massage should be performed in the neck-collar zone to relieve excessive tension and prevent neck pain due to intense exertion. You can also take a hot 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 the onset of neck pain and improve the condition of osteochondrosis, may include the following simple but effective training movements:
- After taking 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 lifting your shoulders. The head should be turned so that it is above the shoulder. If pain occurs, the amplitude of head movements should be reduced.
- In a comfortable straight 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 in the back of the neck should relax to the maximum. Then, during the exercise, you should tilt your head back smoothly and try to reach the top of your back with the back of your head. Repeat the tilt 10 times back and forth.
- As you tilt your head to the right, you should place your right palm against your temple and press your head lightly, stretching the side muscles of your neck. Repeat the exercise on the other side, pressing the left temple with the other palm. You will need to complete a total of 10 such slopes.
- Keep your head straight, place your hand on your forehead, and try to tilt your head, overcoming the resistance of your upper limb for 10 seconds. Repeat the exercise up to 12 times. Similarly, tilt back and to both sides, securing the head at the tip of the resistor to the arm for 10 seconds.
- Lie on your stomach, inhale, and lift your upper body, leaning on your palm at chest level. Hold this position for 60 seconds and do not forget 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 effective as possible, one should regularly participate in such a program.