Exercise therapy for cervical osteochondrosis: rules and set of exercises

A sedentary lifestyle and lack of exercise often lead to various ailments and diseases that manifest with seemingly insignificant symptoms.So, few people pay attention to periodic attacks of dizziness, sudden increases in blood pressure or neck pain.But often, with the help of these symptoms, the body signals to a person the onset of a serious disease - cervical osteochondrosis, in which negative changes begin to develop in the spine, including disruption of nutrition and cellular metabolism and thinning of the vertebrae.To prevent the development of the disease, it is necessary to regularly carry out light warming up of the cervical spine, straighten it and restore blood circulation.

Gymnastics rules 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 for older people.

The reasons that cause its appearance:

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

The body is characterized by a rational distribution of strength and energy, and if the physical load in one department decreases, blood circulation and all metabolic processes in this area become slower.The influx of nutrients decreases, the cells of 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, thereby accelerating metabolic processes.With regular physical activity, many people manage to improve the tone of the neck muscles, strengthen them and increase blood supply to this area.

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

• Exercises should be performed when the disease subsides or after the neck pain has been eliminated.Pain should not occur during training: if it occurs, it is necessary to reduce the load on the muscles or stop exercising altogether.If osteochondrosis is the result of an injury, then the training program should be selected by a physiotherapy 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 would be to perform the complex in front of a mirror, which will allow you to track the smallest nuances of changes in body position.If an exercise causes poor posture, the load should be reduced.
• If there is such a diagnosis, all movements should be performed very smoothly and carefully, without sharp jerks.
• A set of exercises takes on average 20 minutes, and if a person copes with it faster, then it is necessary to reconsider the rhythm of movements: most likely it is too high.
• Training should be carried out regularly, if possible completing the entire program.If there is not enough time for a full-fledged lesson, 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 the exercises of the presented complex in the middle of the day or in the evening to relieve tension in the cervical spine.

A set 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 neck pain) and for preventive purposes.The program consists of three blocks, which take place over 20 minutes.

First, each element is repeated 10 times:

• Stand straight, arms down at your sides, shoulders tense.Gently turn your head from side to side, stopping when your chin reaches the shoulder line.
• Tilt your head forward, trying to touch your chin to your chest.The jaw must remain immobile, the neck muscles must not undergo strong tension.
• Move your head back, resting your chin against your neck.During 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 lock, the inside is placed on the forehead, the elbows are placed at the sides.Press the forehead on the palms with force, using the neck muscles.The hands must remain still.
• They put their palms on their temples: they lean their head 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 to 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 your head, overcoming the resistance of the upper limbs, then return smoothly to the starting point of the element.
• The hands are clasped above the head, the chin is lowered.Raise your 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 your head toward your right shoulder, then switch hands.

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

Prevention of osteochondrosis

The main disadvantage of sedentary work is the fact that with the general immobility of the torso, a significant load falls on the neck muscles.The person feels extremely tired and feels the need to get into a horizontal position.In reality, you just need to redistribute the load, move it towards your shoulders and back, and also stretch your legs.

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

1. Stand straight, shake your arms, then your legs, stretch your back muscles by extending your arms above your head.
2. Turn your head from side to side several times, then perform a series of turns.
3. Knead your lower back with several twists and tilts of the body.
4. Use your fingertips to intensely massage the neck and back of the head.
5. Place your palms towards your shoulder blades and rub this area.
6. Easily massage temples, ears and back of head.

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