Exercise therapy for cervical osteochondrosis: rules and set of exercises

Sedentary lifestyle and lack of movement often lead to various ailments and diseases that manifest themselves in seemingly insignificant symptoms.Thus, few people pay attention to periodic bouts of vertigo, sudden spikes in blood pressure or neck pain.But often with the help of these symptoms, the body signals to a person the beginning of a serious disease - cervical osteochondrosis, in which negative changes begin to develop in the spine, including disruption of cellular nutrition and metabolism and thinning of the vertebrae.To prevent the development of the disease, it is necessary to regularly perform light warm-ups of the cervical spine, straightening and restoring blood circulation.

Rules for gymnastics for neck pain

In the modern world, osteochondrosis of the cervical spine is becoming more and more common among young people, although previously it was considered a problem of the elderly.

The reasons that provoke its appearance:

• overweight;
• neck injuries;
• flat feet;
• regular hypothermia;
• incorrect posture;
• sedentary work or monotonous activity in one position.

The body is characterized by a rational distribution of strength and energy, and if the physical load of any department decreases, then blood circulation and all metabolic processes in that area slow down.The flow of nutrients decreases, the cells of the joints, muscles and ligaments become more fragile, and the usual load becomes unbearable.To correct this situation, it is necessary to gradually increase the load on this department, accelerating metabolic processes.With regular exercises, many people manage to improve the tone of the neck muscles, strengthen them and increase the blood supply in this area.

When conducting training aimed at reducing neck pain, dizziness and pressure changes, you should follow a number of rules:

• The exercises should be performed when the disease has subsided or after the neck pain has disappeared.Pain should not occur during training: if it occurs, it is necessary to reduce the load on the muscles or stop it completely.If osteochondrosis is the result of an injury, then the training program should be selected by a physical therapy instructor.
• An important condition for the effectiveness of classes is the need to monitor your posture.Incorrect body position will lead to wear of the vertebrae due to asymmetric loads.The best option is to perform the complex in front of a mirror, which will allow you to follow the smallest nuances in changes in the position of the body.If any exercise provokes bad posture, the load should be reduced.
• If there is such a diagnosis, all movements should be performed very smoothly and carefully, without sudden jerks.
• A set of exercises takes an average of 20 minutes, and if a person copes faster, then it is necessary to revise the pace of movements: most likely, it is too high.
• Training should take place regularly, and if possible, the entire program is carried out.If there is not enough time for a full-fledged lesson, then you can divide the complex into several stages and perform them throughout the day.

Even in the absence of this disease and a sedentary lifestyle, its prevention is necessary.

It is recommended to perform exercises from the presented complex in the middle of the day or in the evening to relieve tension in the cervical vertebrae.

Complex of exercises for osteochondrosis of the neck

The proposed complex can be used both in the acute stage of osteochondrosis (but only if there is no pain in the neck) and for preventive measures.The program consists of three blocks that run for 20 minutes each.

At the first stage, each element is repeated 10 times:

• Stand up straight, hands down by the body, shoulders straight.Gently turn the head to the side, stopping when the chin reaches the line of the shoulders.
• Bend your head forward, trying to touch your chin to your chest.The jaw should remain still, the neck muscles should not experience strong tension.
• Move the head back, pressing the chin to the neck.During the exercise, it is important not to raise your head.

The second block of elements is also repeated 10 times:

• The palms are folded into a bundle, the inner side is placed on the forehead, the elbows are placed to the sides.Press your forehead firmly against your palms, tensing your neck muscles.Hands should be still.
• They put their palms on their temples: they press their heads first on one, then on the other hand, trying to overcome their resistance.The body must remain still.
• Raise your shoulders as high as possible without moving them forward or backward.Hold the position for 15-20 seconds, then relax.

The third block of fitness exercises is repeated 7 times:

• Place your hands on your forehead and spread your elbows out to the sides.Slowly lower the head, overcoming the resistance of the upper limbs, then smoothly return to the starting point of the element.
• The hands are clasped on top of the head, the chin is lowered.Raise the head to a straight position, resisting the pressure exerted by the upper limbs.
• Place the left palm on the right temple.Resisting the pressure, tilt the head to the right shoulder, then switch hands.

The program should be performed at least three times a week, but if possible, then daily.

Prevention of osteochondrosis

The main disadvantage of sedentary work is the fact that with general immobility of the torso, a large load falls on the neck muscles.The person feels extremely tired and feels the need to move to a horizontal position.In fact, it is enough to simply redistribute the load by transferring it to your shoulders and back, and also to stretch your legs.

To prevent various diseases during sedentary work, it is recommended to perform the following warm-up:

1. Stand up straight, shake your arms, then your legs, stretch your back muscles, straightening your arms above your head.
2. Perform several side-to-side rotations of the head, then perform a series of turns.
3. Knead the lower back with a few turns and tilts of the body.
4. Use your fingertips to intensively massage your neck and nape.
5. Place your palms against your shoulder blades and rub that area.
6. Lightly massage the temples, ears and back of the head.

Timely prevention of osteochondrosis will also help reduce tension in the neck, accelerate blood circulation and improve brain function.