Analysis of the literature and practical experience on the studied problem revealed a number of specific features during the physical rehabilitation of the elderly in osteochondrosis of the cervical spine. This paper presents in detail the described practical experience and recommendations for conducting physical therapy classes, the purpose of which is to correct osteochondrosis of the cervical spine.
The text of the scientific work on the topic "Features of the method of conducting exercises in cervical osteochondrosis of the spine"
A. V. Levin, A. D. Vikulov
Features of the method of conducting physical therapy exercises for cervical spinal osteochondrosis
Analysis of the literature and practical experience on the studied problem revealed a number of specific features during the physical rehabilitation of the elderly in osteochondrosis of the cervical spine. This paper presents in detail the described practical experience and recommendations for conducting physical therapy classes, the purpose of which is to correct osteochondrosis of the cervical spine.
Key words: osteochondrosis, spine, pain, neck, rehabilitation, exercises, pensioners, pressure, pulse, hernia, technique, correction.
Osteochondrosis of the cervical spine is the result of degenerative-dystrophic changes in a given spinal section. The origin of pathological changes is closely related to the structure of the cervical spine, which consists of seven of the most mobile vertebrae, which allows our neck to do a variety of different movements.
However, having a weak muscular corset and low mechanical strength of the vertebrae, the cervical spine is the most vulnerable. It is easy to injure him not only by a sharp or strong impact, but also by excessive or insufficient extension of the neck itself. These and many other reasons (weight lifting, hypothermia, scoliosis) lead to the development of osteochondrosis of the cervical spine, and in severe cases to the formation of a hernia of the spine, which is very dangerous to the health and life of the patient.
Treatment of osteochondrosis of the cervical spine should begin after a thorough study of the clinical picture of its manifestation, since the symptoms of the disease show the degree of development and stages of this pathology.
Cervical osteochondrosis is manifested as follows:
Symptoms: various pain in the back and side of the neck, extending to the shoulder, shoulder blade and neck, dizziness and tinnitus due to the blood supply to the brain, partial numbness of the fingers and weakness of the lower limbs, and unsteady gait. Pain syndrome may appear with long-term retention of the head tilted forward, sharply turning it, physical work, etc. With the manifestation of these deviations, the patient must undergo a thorough diagnosis in order to make an accurate diagnosis.
As a result of the accumulation of practical experience in the studied problem, it was found that osteochondrosis of the cervical spine ranks second (30%) in the prevalence among people of the age group 60-80 years after osteochondrosis of the lumbosacral (85%).
This information served as a start for the development of the system of physical rehabilitation of the elderly with obvious signs of osteochondrosis of the cervical spine.
The author’s method of rehabilitation for elderly people developed by us included only the means of therapeutic physical
Features of the method of conducting physical therapy exercises for cervical spinal osteochondrosis
culture and was tested on the basis of the department of physical therapy MUZ Clinical Hospital № 2 of Yaroslavl in 2 periods:
1. January - April 2011
2. September 2011 - April 2012
In each group classes were held daily, five times a week, for a month. Duration of classes was 50 minutes. Each lesson consisted of three parts: preparatory, main and final. In each part, tasks were set, means were selected to solve the set tasks, and guidelines were indicated.
In this study, subjects participated in the age category of 60-80 years, a total of 20 people. The average age of the subjects was 68 years.
To perform a number of exercises, special equipment was used: dumbbells, weights for limbs, gymnastic balls, fitballs, rubber bands, as well as equipment selected individually for each patient.
The exercises were performed in the following initial positions: lying on your back, lying on your stomach, sitting on a chair and standing. Exercises sitting on a chair and lying down were applied at the end of the lesson when the patient showed signs of fatigue.
In drawing up the set of exercises, the diagnosis of the disease, the physical development of the subjects, their age, gender, and physical fitness were taken into account.
At each lesson, students were monitored for their well-being (heart rate measurement and measurement of blood pressure before / after class, and visual throughout the session).
With significantly pronounced pain, the exercises were performed at a slow pace, and the most painful ones were performed at a pace acceptable to the patient. As the pain subsided, the exercises were performed rhythmically at an average pace, each exercise was repeated 6-8 times, and the most painful movements 3-4 times.
The amplitude of the movements was set so as not to cause increased pain. The amplitude increased gradually, and all movements were carried out only to the painful sensations.
All exercises were performed freely, smoothly, without effort and sudden movements. First, movements were carried out in a healthy limb, in small and medium joints, and then in large ones.
During classes, the rule of alternation of muscle groups involved in working
that, “dissipating” the load over the entire musculature.
In order to reduce pain, special exercises alternated with distractions and breathing.
When the pain intensified during the exercise, the patient did not perform it and again tried to do it after several sessions, after the pain subsided.
The exercise was aimed at achieving the following tasks:
- Preparing the patient for the load of the main part of the lesson,
- Strengthening the functions of the cardiovascular and respiratory systems,
- Training to relax the muscles of the neck, shoulder girdle and upper limbs,
- Strengthening the blood supply to the roots of the cervical spine,
- Relaxation of the muscles of the shoulder girdle and upper limbs,
- Improvement of the trophic tissue of the muscles of the neck, shoulder girdle,
- Increased mobility of intervertebral joints,
- Increase the body's tolerance to physical stress,
- Restoration of the amplitude of movements,
The following types of exercises were used as means to achieve the objectives:
- Breathing exercises of static and dynamic nature
- exercises to resist neck muscles,
- Isotonic and static exercises for the muscles and joints of the limbs,
- General developmental exercises for medium and large muscle groups,
- General developmental exercises with objects.
The results of testing the methods of physical rehabilitation showed a positive trend in the general physical condition of the patients.
All patients described the dynamics of their general condition as positive. When performing exercises to relax the muscles of the trunk and extremities, as well as when performing isotonic exercises, a decrease in pain was noted in patients. When performing dynamic and static exercises
increased strength endurance of the neck muscles, increased range of motion in the intervertebral joints, improved mobility of the cervical spine, due to this increased motor capabilities of patients, which gave a significant stimulus to improve their psycho-emotional state, which, in turn, had a positive effect on the tone of the deep spinal muscles, preventing its spasms, improved coordination
ability, increased social activity, normalized psychological background.
Positive changes were also noted on the part of the activity of the cardiovascular system, which resulted in the normalization of blood pressure, pulse rate, increased physical performance, and reduced recovery time after exercise.
As a result of the experimental work we obtained the following data:
Blood pressure indicators after classes for a group of subjects before and after rehabilitation in the period from 27.02.2012 to 30.03.2012
The number of the test Before rehabilitation After rehabilitation
Recommendations for the exercise
Methods for carrying out exercise therapy in osteochondrosis of the cervical spine do not require special equipment, facilities or skills. All exercises are fairly simple, but very effective. Anyone can handle them. In advance you need to prepare a mat on which you will need to lie during the execution of tasks. It is better to choose a room that is well ventilated. Properly perform the task should be in a room where there is enough fresh air. You can generally do exercise therapy on the street. In addition, you need to choose comfortable clothes. Sometimes you may need a horizontal bar.
It is best to alternate tasks with large loads with lighter complexes. This applies to push-ups, squats, various exercises for the back and neck. By the way, it is recommended to perform both dynamic and static complexes, and not to pay attention to only one type. For example, jogging can be alternated with simple complexes to maintain the tone of the neck muscles.
Also, doctors recommend alternating normal exercises with breathing exercises. Immediately proceed to large loads are not worth it, you need to gradually increase them. If in the course of increasing loads any heart problems appear, then you need to quickly stop exercising. By the way, it is very useful to visit the pool with osteochondrosis. It not only has a beneficial effect on the back, but also does not create large loads on the heart, despite the fact that the whole body trains. If physical education in osteochondrosis of the cervical spine is accompanied by severe pain, then it is worth changing the complex and starting the tasks that help you relax and stretch. Be sure to monitor your own heartbeat every time. If at a neck at osteochondrosis there were sharp pains at performance of certain tasks, then it is necessary to refuse such exercises. Select a specific type of exercise therapy for cervical osteochondrosis is possible only after consulting a doctor.
The effect of performing such simple tasks will be extremely significant. First, it is required in order to strengthen the muscles of the back and neck. Secondly, it helps to improve blood circulation, which further has a beneficial effect on the metabolism in these tissues. In addition, physical exertion will help prevent neck stiffness, because low level of mobility of the vertebrae is eliminated. By the way, it affects the amount of movement. In addition, it is useful not only for the muscles of the neck, but also nerve endings, because the nerves gradually begin to recover, and the pain disappears.
Swimming with cervical osteochondrosis is very useful. The back muscles will be able to relax, and the vertebrae will fall into place. How to swim properly with this disease, should tell the doctor and instructor. The latter must follow the execution technique. It is not necessary to pump a press for osteochondrosis of the cervical spine, but for general maintenance of the shape it is better not to ignore this task. In addition, the muscles in the back and neck will also strain.
Pilates with osteochondrosis is also a very useful technique.
Of course, you should not resort directly to complex complexes, but you can pick up tasks for beginners and start with them. Pilates with osteochondrosis is an extremely useful exercise, because This technique is designed to work all systems of the body. Stretching with this disease also does not hurt. Be sure to pay attention to the muscles of the neck and back. Stretching will help improve blood circulation, metabolic processes, nerve fiber conduction.
But running is not always possible to use. This exercise involves a strong load on the unprepared body, so the run should start with a slow pace and a short distance. Sometimes you can do tasks for which you need a horizontal bar. But it is better to use it only after the permission of the doctor. In addition, all tasks should be simple to perform. Horizontal bar can be dangerous, so it is better not to risk it. By the way, many people do not push-ups, but you should not ignore push-ups, because Such a task will help not only strengthen the muscles of the arms, but also the neck and back.
No matter how useful such tasks would be, but in some cases it is forbidden to resort to the help of exercise therapy in osteochondrosis. For example, it is necessary to refuse such measures if the patient suffers from diseases in an acute form, or when the chronic ailment is exacerbated. The same applies to acute infectious diseases. Aneurysms of the aorta and heart, myocardial infarction, heart rhythm disturbances are also contraindications. In the presence of neoplasms of both benign and malignant type, it is also not worth much to get involved in physical exercise. With a severe form of sugar disease, you will also have to give up physical activity. The same applies to situations where there is a risk of opening a strong bleeding, high blood pressure. If the fundus of the eye has changed, and the patient also has myopia, then exercise can be harmful.
If there is cervical osteochondrosis, statistical exercises are different in that it is necessary to exert maximum muscle tension to perform them. In this case, the object will be fixed or it has to be in an uncomfortable position of the body. So you can swing the neck. Such a complex is intended mainly for people who have problems with the thoracic and cervical spine. Thanks to simple tasks, flexibility, metabolism, blood circulation are improved, and nerves are restored. In this case, the mini-complex may involve tasks without burdening. All such movements should be slow, the muscles should be as tense as possible. Tasks that include burdening are performed with great tension, but the amplitude should be minimal. This helps strengthen the muscles of the neck, back and arms. For loads it will be enough its own weight. By the way, this technique involves conducting and meditating. Static exercises will be a great addition to the dynamic.
Must be in a sitting position. It is necessary to strain the muscles as much as possible, and then turn the head, trying to look behind the back, while exhaling. The same must be done in the other direction. Now you need to do the same task, but you do not have to turn your head, but tilt to the side, trying to reach the shoulder. The same task should be done with the head tilted back and forth.In each position it is necessary to linger for a few seconds. These exercises will help the neck with osteochondrosis.
Now you should stand. In this case, the legs are apart, arms should be spread in different directions, and palms should be directed upwards. Elbows need to bend the arms. Now you need to strain the muscles. When inhaling the scapula is required to reduce. This mini-complex must be repeated at least 5 times.
Now hands should be raised up and spread to the sides. At the same time it is better to get on socks and bend a little. After that, the knees also need to bend. Hands are pulled to the side, and then they need to be put on their knees. On exhalation, the chin should reach the chest. It is best to do this exercise at least 5-6 times. It is useful not only for the neck in osteochondrosis, but also for the entire back, arms, legs.
Now, too, need to stand. The palms should be closed and attached to the left cheek. Further, when inhaling, the position of the head should be unchanged. You need to try to strain the muscles and put pressure on the palms. In the initial position, you need to exhale and relax. Then this complex is repeated on the other side. Such a simple gymnastics is performed very slowly. Muscles need to strain at least 5-7 seconds.
This task is performed lying on his stomach. You need to tilt your head forward and try to reach the chest. At the same time hands should be pressed on the back of the head. At this time, the neck muscles will create resistance. You need to perform such exercises for 10-15 seconds. Then the same should be done in the opposite direction, trying to divert the head as much as possible back. Repeat the task should be 3 times in both directions. After that, you need to close your fingers on the forehead and relax. Then the same thing to do with the slopes to the side.
Now you need to lie on his head, and his forehead while touching the rug. Then the head turns to the side so that the ear touches the rug. In this position should be 10 seconds, and then turn the other ear.
After all the exercises you need to do self-massage. Such a mini-complex consists of strokes, kneading hands and rubbing. Muscles must rest.
Therapeutic physical training in osteochondrosis of the cervical region necessarily includes dynamic tasks. They imply external work, when muscles must periodically relax and contract.
When osteochondrosis of the spine is useful to do the following exercise. It is necessary to stand straight and, while inhaling, pull your arms up, tilt your head back and look at your palms. Then on the exhale you need to return to the starting position. By analogy, you can perform side turns. For example, you need to take your right hand to the side and stretch your body behind it, and then return to the starting position and repeat to the other side.
Therapeutic and prophylactic effect is given even by simple rotations and tilts of the head, so you need not be lazy and do them several times each time. For example, you can slowly turn your head in different directions, and then down and up. In each direction, you should do the exercise at least 7 times.
The effect of even simple exercise for the neck in osteochondrosis will be very significant. But to pay attention to cervical problems of the spine is necessary not only for exercises only for the neck, but also for the entire back. You can take your hands to the side, and then try to reduce the shoulder blades. On the exhale, the hands return to their original position. It is imperative to do simple circular movements with shoulders and arms. In the supine position, too, you can safely perform useful tasks. For example, you need to take your head back and try to bend your whole back, while leaning on your hands.
Osteochondrosis of the cervical spine is a serious illness, which is accompanied by headaches, problems with neck mobility, migraines and other unpleasant symptoms. Such a disease is considered a disease of civilization, so that people who live in cities and have a sedentary lifestyle suffer from it. From here it comes that cervical osteochondrosis can be prevented if you start exercising in time. In addition, the doctor can pick up a special set of exercises for treatment.
Every patient with cervical osteochondrosis involved in exercise therapy should know this.
Physical therapy for cervical osteochondrosis should not be carried out with exacerbation of the disease. No need to try to “stretch” the neck, “disperse” the pain, somehow affect your condition. If you feel a deterioration - immediately contact a neurologist!
If during a radiography of the spine or palpation, the doctor (neurologist) has determined the instability of the cervical vertebrae in you, be sure to check into the orthopedic salon or pharmacy and get a special soft collar for the neck. He will save you from dangerous complications when performing exercises.
Osteophytes - styloid bone growths, visible on the roentgenogram of the spine - is another reason to more carefully consider the choice of exercises for exercise therapy. With osteophytes, active movements in the cervical spine during dynamic training should not be performed, otherwise you risk osteophyte damage to the nerve trunks passing in the neck.
The effectiveness of physical therapy
Carrying out exercise therapy for any degree of cervical osteochondrosis helps to improve the general condition of the patient. The regularity of therapeutic exercises provides:
- improvement of blood flow in the cervical region and brain tissue,
- normalization of the lymphatic vessels, which reduces swelling,
- return of the lost elasticity of the muscles and ligaments of the neck,
- fixation of the paravertebral muscles allows you to further strengthen the frame that protects the nerve and vascular bundles,
- reducing the risk of osteophyte formation - marginal bone growths on the articular surfaces of the vertebrae,
- the return of the full volume of active movements in the intervertebral joints,
- adapting the vestibular apparatus to increasing load
- elimination of spasm.
Experts say after the correct exercise, the patients' mood significantly increases. Rehabilitation treatment helps in the fight against depressive states, long-term neurosis and other mental disorders that can develop with many years of illness.
Basic principles of exercise therapy
Exercise therapy for osteochondrosis of the cervical spine is appointed by the attending physician, and a set of exercises is selected by a physical education physician.
It is not recommended to conduct physical therapy using dynamic exercises throughout the entire period of exacerbation. Such exercises at this time can lead to an increase in the existing clinical manifestations and provoke irreversible changes in the spine.
In the acute period, you can use only isometric exercises that allow you to relieve pain and at the same time not harm the spine.
In the presence of instability and high mobility of the cervical section, it is recommended to wear a special collar around the neck during class. This will help prevent displacement of the joints.
If massive bone growths are detected along the edge of the articular surfaces of the vertebrae, then the exercises are selected with the restriction of active movements in this area because of the risk of injury to the nearby blood vessels and nerves.
When performing exercises it is necessary to follow general rules that increase the effectiveness of classes:
- Exercises exercise therapy for cervical osteochondrosis should be performed regularly.
- Start the exercise only after preheating the neck muscles.
- The exercise is terminated when pain and numbness appear during movements.
- Throughout the session, in the acute period, the vertebral column should be only vertically - this is necessary to prevent displacement and additional damage to the vertebrae.
- It is not recommended to perform the exercises with sharp and sweeping movements, as it is possible to injure the joints and ligaments.
- Prohibited full circular movements of the head and the maximum drooping of the head back.
When doing exercises, the muscles are loaded, but the spine remains motionless. This is achieved by applying an opposing force.
- Put the palm of the right hand on the right cheek and press on the head trying to tilt to the left, while efforts are being made to resist this action. Repeat the same action with the left palm.
- Fingers in the lock and place on the forehead and press on the head, making efforts to its rearward deflection, at the same time apply resistance by the muscles of the neck.
- Place folded fists under the chin and try to tilt the head anteriorly and downward.
- Fingers in the lock and place on the back of your head, then try to put your head back.
The complex is aimed at maintaining the muscles of the neck and shoulder girdle in tone:
- Put your feet shoulder-width apart, stretch your arms in front of you. Perform squeezing and unclenching fingers, then shake hands.
- Connect the legs, arms down. Raising the right arm parallel to the floor, take it to the side with the body. Exercise is repeated for the left hand.
- Slightly separate the legs, hands on the waist, the right ear to the corresponding shoulder. Do the same for the left side.
- With the arms down to produce circular movements in the shoulder joints.
- Standing, connect the legs, take the fingers into the lock and, bending down, place on your knees. On the inhale, raise your hands up, on the exhale lower.
- Tilt the head anteriorly and try to get as close as possible to the jugular notch with your chin.
Studies have shown that carrying out exercise therapy in cervical osteochondrosis helps to prevent the frequent development of exacerbations regardless of the stage, and further progression. When performing gymnastics at the initial stage of the development of the disease, partial elimination of pathological changes is noted.
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Denial of responsibility
The information in the articles is intended solely for general information and should not be used for self-diagnosis of health problems or for medical purposes. This article is not a substitute for medical advice from a doctor (neurologist, therapist). Please consult your doctor first to know exactly the cause of your health problem.
Aims and objectives of physical therapy
Unfortunately, it is impossible to cure osteochondrosis. Doctors have not yet come up with a way to reverse the course of degenerative-dystrophic processes. They can only slow down or stop. This is the main goal of exercise therapy in osteochondrosis of the cervical vertebrae, see also the treatment of osteochondrosis with herbs.
The vast majority of people see a doctor if they have neck pains that can no longer be tolerated. If they are not caused by other causes, such as myositis or fracture, then when a diagnosis is clarified with an x-ray or MRI scan, a polysigmentary type of the disease will be detected - at least one intervertebral hernia “surrounded” by protrusions of adjacent discs.
Exercise therapy exercises with cervical osteochondrosis in the acute period and exercise therapy during exacerbation of cervical osteochondrosis solve the same tasks:
- help in the relief of pain,
- elimination of muscle hyper tone, promoting muscle relaxation,
- acceleration of metabolic processes,
- increased blood circulation and lymphatic drainage,
- Facilitating scarring of the disc of the fibrous ring.
Objectives of exercise therapy osteochondrosis of the cervical spine in the second period of treatment and during remission:
- preventing the development of discomfort or pain,
- improvement of tissue nutrition of the vertebrae and intervertebral discs,
- increase the tone and strength of the muscle fibers of the neck and shoulder girdle,
- prevention of the formation of adhesions and osteophytes (inverse growths),
- restoration and maintenance of the natural, physiological curvature of the cervical region.
To do an individual complex exercise therapy for cervical osteochondrosis is necessary daily and several times. Only regular loads will help to achieve the goal.
Attention. The price of non-treatment or occasional training is the progress of pathology, which will necessarily end with a surgical operation, or the development of cervical myelopathy (destruction of the spinal cord), resulting in paralysis and disability.
The forms of prescribed exercise therapy depend on the period of the disease:
- In the acute period or during exacerbation, treatment includes:
- isometric exercises for the neck muscles to overcome resistance
- combinations of static positions that promote the relaxation of biceps, trapezius and deltoid muscles (see photo above),
- passive abduction of the arm, smooth swinging movements in the shoulder joints in the available amplitude,
- if necessary, the course of a special complex of post-isometric relaxation of Kogan-Malevik - the tension of the muscles of the shoulder, followed by passive hand movements,
- breathing exercises.
- In the second period and during remission, exercise therapy for osteochondrosis of the cervical region video consists of:
- static (isometric) exercises for the muscles of the neck and shoulder girdle,
- pendulum-like swinging and swinging movements with arms (ballistic stretching),
- exercises for the shoulder girdle with gradually increasing weights,
- slow and smooth dynamic movements in the cervical region,
On a note. In the acute period, do not forget to include chest and abdominal breathing in the complex of exercise therapy for cervical osteochondrosis. It will help to return to normal reduced chest excursion, formed due to the unnatural position of the spine, which eased pain syndrome.
Dynamic exercise physiotherapy in cervical osteochondrosis can be performed only after a doctor's permission. Usually they are prescribed from the middle of the second period of treatment, by the way, the same exercises are included in gymnastics for osteoporosis.
What kind of dynamic movement can be done depends on many factors. Even in spite of the fact that the instruction recommends repeating them only 3 times, some of them can cause compression of the vessels and nerve roots.
Therefore, below we give the photo gallery some exercises that are performed in the second period of treatment or during remission, which cannot lead to a sharp aggravation, and negate all previous efforts.
If a patient is prescribed to wear a supporting Shanz bandage, then he should:
- Skip the first exercise.
- Perform only the first part of exercise No. 2-5. Reduce the duration of resistance to 5-10 seconds, and gradually increase the number of repetitions from 2 to 5-6, while the pause for rest and relaxation of muscles between repetitions should be about 6-7 seconds.
- During the squat in the last exercise, keep your head straight.
With this pathology banned:
- quick and sharp turns, bends, shifts and neck rotations,
- exercises with special burdens for neck muscles,
- work with a barbell standing - squats, deadlift,
- exercises with vertical shaking of the body - jumping, jumping, skipping, jogging.
If you have a habit of crunching the joints of the neck, unlearn it.It additionally injures articular surfaces, thereby aggravating and accelerating the course of degenerative processes.
Those who are used to playing football, volleyball or handball with friends on weekends should forget about such entertainment. In winter, you should not go skiing, and in the summer to cope with kayaks. Moreover, do not jump with a parachute and do not engage in any kind of jumping.
Permitted swimming styles
Unfortunately, not everyone is available therapeutic dosed swimming, but if possible, be sure to visit the pool:
- Older people will have difficulty observing the correct swimming technique, which is necessary for the treatment of osteochondrosis in the neck. Therefore, it is better for them to enroll in special classes hydrokinesitherapy.
- Those who confidently own different swimming techniques should exclude Brass and Butterfly. Alternate short distance Krol with Krol on the back. Keep your back and neck line straight. Every 7-10 minutes, take a 2-3 minute pause, during which you lie still on your back, arms and legs outstretched, completely relaxing all the muscles of the body.
Council Be sure to pay attention to the position of the head during sleep. People with problems in the neck should sleep on a low orthopedic pillow or a special cushion.
And in conclusion, we consider it necessary to remind once again that before performing exercise you liked during an exercise with cervical osteochondrosis, you should definitely consult with your doctor or a methodologist of physical therapy.
Six exercises isometric complex
In isometric gymnastics, the trained area of the body does not shift in space: i.e., bends, turns, there will be no moves here.
You or your partner exert pressure on any part of the body, and the forces of the muscles counteract this pressure. The number of repetitions of exercise of this complex of exercise therapy for cervical osteochondrosis depends on the degree of your preparedness: it can be 3–4 repetitions on each side, and 6–8. The duration of counteraction to the applied force during the execution of each repetition is 5–6 seconds.
Starting position in all exercises below - sitting exactly on a chair, legs shoulder-width apart.
With the palm of your hand, press down on the temple area and cheekbones on one side (left palm - left cheek, right palm - right cheek).
Tighten the muscles of the neck, providing a hand resistance.
Repeat on the other side.
Put your fingers in the lock. In this position, press on the forehead with his palms turned towards him.
Straining the neck, provide resistance to pressure.
Place your hands in your fists under your chin and push your chin up and down.
Without displacing the head in space, provide opposition.
Put your fingers behind your head in the lock. In this position, push the occipital parietal area with your hands, as if trying to rest your head on your chest, and with your head create a reaction.
Place your right hand with the open palm in the left cheek and cheekbone area. Press your face with your hand, as if trying to turn it to the right. Build up resistance with neck muscles.
Repeat the exercise for the opposite side.
Put your head on your chest and cross your arms at the back of your head. Press your hands on the neck and force the muscles of the neck to resist in such a way as to slowly return your head to an upright position.
When performing this type of physical therapy, it is important not to overdo it:
- Do not make full turns of the head around / counterclockwise.
- The maximum tilting of the head back is fraught with deterioration, therefore it is contraindicated.
- Movements should not be sharp, impetuous: do everything slowly and unhurriedly.
- Since spinal osteochondrosis is often accompanied by unstable posture and dizziness, physiotherapy exercises for cervical osteochondrosis should be performed while sitting on a chair.
- The number of repetitions is 5–8.
(if the table is not fully visible - scroll it to the right)
1. Sit with a straightened back on a chair, legs slightly apart. Pull your hands in front of you with your hands.
Squeeze your hands into fists - squeeze them. Do the exercise several times, then shake hands.
2. Sit on a chair, legs in front of you shoulder-width apart, hands on your knees.
Raise your arm straight out parallel to the floor. Without sharp movements, turn the torso with the hand in one direction, with the other hand - in the other direction (left hand - turn the torso to the left, right - to the right).
3. Sit on a chair, legs bent at the knees slightly apart, place your hands on the waist.
Bend your head left and right, as if trying to get your ear to the appropriate shoulder.
4. Sitting position on the chair. Bend your elbows (hands on shoulders) as far as possible.
Through the sides, raise bent arms to a position parallel to the floor and lower back.
5. Sitting, brush your hands in the chair seat on the sides of the body.
In this position, perform the circles with the shoulder girdle first in, and then counter-clockwise.
6. Sitting position.
With a small amplitude, turn your head left and right (as if looking to the left, then to the right).
7. In the sitting position, lock your arms in front of you.
Raise your arms in this position up to the level of your head, then lower it down.
8. Sitting position, hands on the chair seat.
Bend your head on your chest - return to the upright position.
9. Continue to sit on the chair. Arms extended down along the body.
Bend your elbows, making a sliding movement on the body with your palms up towards the armpits. In the same sliding motion, return the hands to their original position.
10. Sit on the chair. Hands at the seams.
Raise the extended left hand in front of you no higher than the shoulder level. Palm down.
At the same time straightened right hand, pull back (palm up). Repeat for the other hand.
Of course, physiotherapy is not a panacea, and to help with spinal osteochondrosis to be as effective as possible, a whole range of measures is needed, including medicines, manual therapy, and physiotherapy.
But exercise therapy for osteochondrosis of the cervical spine does not require special equipment and even considerable space in the room, you can perform many exercises even in the workplace. And this is a great opportunity for each patient to help themselves. Regular physical therapy exercises have a beneficial effect not only on the course of the disease and the symptoms of the disease, but also on the mood, saving the patients from a feeling of depression, depression, fatigue and even depressive disorders.
Physical therapy for osteochondrosis is the most popular way to recover from this disease and eliminate its symptoms (migraine, sleep disorders, pain in the cervical region and painful sensations when the shoulder joint moves).
As an introduction, we recommend that you briefly familiarize yourself with the problems of the disease of the cervical spine-cervical osteochondrosis, which will be discussed in the following narrative:
In that case, if you regularly carry out gymnastics for cervical osteochondrosis at home, you will get rid of muscle spasms, improve blood circulation and the condition of intervertebral discs.
Before you begin to perform physical therapy for osteochondrosis, consult with a specialist in physical therapy. The doctor will help you to make a set of exercises relevant in your situation and adapt them to your physical abilities. Competently performed exercise therapy will allow you to prevent the displacement of the cervical vertebrae and pinching of the nerves.
Causes and symptoms of cervical osteochondrosis
Cervical osteochondrosis, usually appearing at a rather early age (25-40 years old), is a disease of the cervical intervertebral discs. Experts say that this disease provokes a headache in 30% of cases.
The main prerequisites for the development of the disease are the following factors:
- hypodynamia (lack of motor activity due to a sedentary lifestyle),
- disturbed metabolism
- accumulation of salts in the cervical spine,
- lack of necessary substances (as a result of malnutrition),
- neck injuries
- bad habits (smoking, alcohol),
- stressful situations
- disturbed hormones,
Symptoms of cervical osteochondrosis everyone should know:
- severe pain, disturbing for a long time, in the neck,
- numbness of the limbs
- frequent dizziness, in rare cases, loss of consciousness as a result of turning the head,
- hypertonicity of the neck muscles
- memory impairment
The signs of cervical osteochondrosis, in addition to the above items, include deterioration of vision, tinnitus, pain in the heart area.
The disease is dangerous primarily due to the fact that as a result of squeezing of blood vessels and nerves, signal transmission and transport of nutrients to the brain are disturbed. Therefore, one should not ignore the symptoms of cervical osteochondrosis and hope for a spontaneous cure.
It is necessary to take measures to eliminate the illness in time, including regularly carrying out special exercises for cervical osteochondrosis at home.
Below, we have specially prepared for you a video about the causes of pain in the head during cervical osteochondrosis:
Diagnosis of cervical osteochondrosis
Only a specialist can make an accurate diagnosis and prescribe the appropriate therapy, therefore, when symptoms of the disease appear in yourself or your loved ones, immediately sign up for a consultation with an orthopedic surgeon and a neurologist.
On examination, the doctor will check the mobility and sensitivity of the neck. As a rule, after manual diagnostics, an additional X-ray examination is required, performed simultaneously in several projections. In particular cases, the doctor refers the patient to a CT scan.
Treatment and prevention of cervical osteochondrosis
In order to restore the structure of damaged or deformed intervertebral discs, so-called chondroprotectors are used in treatment (for example, drugs: teraflex, arthracin).
The most popular conservative ways of getting rid of cervical osteochondrosis include:
- analgesics are used to relieve pain,
- in order to eliminate inflammation and reduce the swelling of tissues, nonsteroidal anti-inflammatory drugs are prescribed,
- In therapy, drugs are also used to improve blood circulation.
Orthopedists advise their patients, in addition to medicines, massage, physiotherapy and special gymnastics for cervical osteochondrosis.
In this video you will get acquainted with the technique of carrying out a healthy massage at home:
In addition to medications prescribed by an orthopedic surgeon and massage procedures aimed at eliminating cervical osteochondrosis, proper nutrition plays a huge role. The main task of the diet for this ailment is to reduce weight, prevent obesity, stimulate the natural process of regeneration of damaged bone tissue and normalize metabolism.
In order to never learn about such a terrible disease, as cervical osteochondrosis, experts recommend to adhere to several basic rules:
- if your profession is associated with a sedentary lifestyle, and you spend a lot of time at your desk, then do physical exercises and exercise during breaks,
- get an orthopedic mattress and pillows,
- avoid situations in which the risk of injury is high,
- try not to load the spine with heavy objects, distribute the load evenly.
Thus, to live a full life you need to listen to the advice of specialists. Perform simple exercises for preventive purposes and keep an eye on the lifestyle you lead.
To strengthen and consolidate the effect of drugs, contact a specialist in physical therapy in order for him to develop for you an individual exercise program for physiotherapy exercises in osteochondrosis.
Exercise therapy for osteochondrosis of the cervical
Charging for cervical osteochondrosis at homex is an excellent addition to drug therapy, and with it you can prevent the development of the disease.
Physical therapy specialists recommend their patients to perform gymnastics for cervical osteochondrosis in the evening, after a working day, or during breaks during the working day.
We present you a complex of effective physical exercises that help improve the condition of the cervical spine:
- Lie on your back. Conveniently position your head on a low cushion, or roller (height up to 15 cm). Press the back of your head against the surface of the pillow for 15 seconds. Then, turning on his stomach, do this exercise, using his forehead in it.
- Take a recumbent position on the abdomen so that the neck and head are hung over the bed perimeter. Maintain such a posture for 15 seconds.
- Take a recumbent position. (For exercises, it is desirable to purchase a special gymnastic mat). Raise the lower limbs to a small height relative to the level of the floor. Hold in this position for 5-7 seconds.
- Do the following exercise while sitting on a chair. Slowly roll your shoulders back and forth. At least 4 times in each direction.
- Sit on a chair, straighten your back, tilt your head back. Try to touch the right ear with the right shoulder. Do the same exercise on the other side. Movement should not be sharp, so as not to overload the muscles of the cervical.
- Take a sitting position. The back should be straightened and the head lowered down. Slowly start turning the head to the right and then to the left. Repeat for each side 5 times.
Gymnastics for cervical osteochondrosis includes several exercises that should be performed standing up:
- Place your feet a little wide apart. Spread the upper limbs around. The palms should be pointing upwards. Fold the elbow joint. Then connect the shoulder blades to the back. Perform this exercise 5 times.
- Straighten your arms over your head and slowly begin to rotate them. Your movements should be like a swimmer.
We present you some effective exercises with a stick in osteochondrosis:
- Grasp the stick with both hands and try to lower it as low as possible to the level of the lumbar region.
- Lift the gymnastic stick, holding it behind your back, up. Tilt the housing left and right.
- Rotate gymnastic equipment. At the same time pay special attention to the hands: they must be crossed!
There are a number of recommendations for the implementation of physical therapy for osteochondrosis, which should be followed:
- Ventilate the room in which you exercise,
- get an exercise mat for sitting and lying,
- make sure that the clothes for physical education were chosen so that you feel comfortable in it,
- start slowly, increasing the load progressively,
- measure the pulse
- Follow the advice of your doctor to perform the exercises.
For clarity and a better understanding of the principles of gymnastics for cervical osteochondrosis, we invite you to watch the training video:
Therapeutic physical training in osteochondrosis of the cervical spine: benefits and warnings
There are a number of contraindications for carrying out health-improving physical education for neck diseases:
- chronic illness, acute,
- heart attack
- myopia, accompanied by large-scale changes in the fundus.
Charging for cervical osteochondrosis at home is not recommended for people suffering from diabetes in the latter stages.
What changes should be expected from physical therapy for osteochondrosis?
- blood circulation in the cervical spine improves,
- strengthens the muscular system,
- vertebrae become more mobile
- reduced pain,
- damaged nerve tissue is restored.
As a supplement to the basic information in this section, we recommend that you familiarize yourself with the video material on exercises in cervical osteochondrosis:
We remind you that dynamic exercises are only a supplement to drug treatment.
Gymnastics for the neck in osteochondrosis is the simplest and most accessible method for each one, not only of prevention, but also, in part, of treating this disease. Osteochondrosis, as well as sciatica, as well as arthritis and arthrosis, seriously limit the mobility of joints, including intervertebral discs. This contributes to the occurrence of associated complications in the form of hernias, impaired metabolic processes in the body, a fall in immunity, and ultimately, a decrease in the general level of health.
The cervical region plays a special role here - it is the first link through which signals of the central nervous system are transmitted. The capabilities of the thoracic and lumbar regions depend on its physiological state. Therapeutic exercise of the neck (exercise therapy) is the best way to maintain the functionality of the entire spine and life activity in general.
Indications for Lfk
The first indications for physiotherapy exercises are neuralgic pains in the head, chest, arms and legs. They are provoked by osteochondrosis - organic changes in the spine:
- Salt deposits in the intervertebral space,
- Dehydration and reducing the elasticity of cushioning discs,
- Clamping vertebrae radicular nerves that regulate the function of internal organs and limbs.
If you leave everything without attention, the pathological symptoms will constantly increase. To counter these destructive processes and called therapeutic gymnastics with cervical osteochondrosis. The procedure does not require a medical hospital, gymnasium, simulators, and massage therapists involved. Everyone is available charging at the cervical osteochondrosis at home.
What is required for classes
Before charging for the neck with osteochondrosis it is necessary:
- Consult with a doctor, coordinate with him the mode of classes, as well as exercises of the medical complex,
- Ventilate the gym room well
- To lay a rug for performance of exercises in the lying position,
- Wear a comfortable (better sports) suit.
When performing exercises for the neck with osteochondrosis should:
- Do not overstrain on the first lesson. Each subsequent load should increase as you adapt to the previous one,
- Constantly monitor the pulse
- Alternate the exercises in the neck with breathing exercises,
- For the slightest chest pains or a sudden change in heart rate, immediately stop strength training or replace them with lighter exercises.
Acute pains in the heart area are contraindicated for exercise therapy. Continuation of classes is possible with the full rehabilitation of cardiac activity only with the permission of the attending physician.
The most common technique
A set of exercises for cervical osteochondrosis consists of a set of dynamic and static procedures aimed at the medical development of the cervical spine. All of them complement each other and optimize the final result. Dynamic gymnastics in osteochondrosis of the cervical region is based on the alternate use of the muscles of the contraction and relaxation groups. Exercises are performed in strict sequence. Each of them must be repeated at least 5 - 15 times. Starting position - the body is located vertically, legs together, hands at the seams.
- Hands in a slow inhale rise up,
- To tip on tiptoe,
- Look at the fingertips,
- Hands on a slow exhale go down,
- Initial position.
- We advise you to read: gymnastics with a stick with osteochondrosis
- The right hand on a slow breath is pulled to the side with simultaneous rotation of the torso,
- The look rushes to the fingertips,
- Return to the original position.
The same exercise is repeated with the left hand.
- The head slowly turns first to the right, then to the left - until it stops,
- The chin is lifted up as far as possible, then lowered onto the chest.
PI number 2 - standing position, legs together, elbows at shoulder level.
- Take your elbows back to the shoulder blades,
- On the exhale, return to IP number 1.
IP number 3 - the body is located vertically, legs slightly apart, arms extended forward at shoulder level.
- Simultaneous circular rotation of the hands in a converging and diverging direction.
- Body inhale to tilt sharply to the right (with the head turning to the left),
- On the exhale, the right hand rises above the head with a return to the starting point.
In the same sequence, the exercise is done with a slope to the left.
The hip joint is not involved.
- Be sure to read: yoga for the neck
- Stretched out on the toes (arms up, bend back, look at the fingers),
- Hands to the side, then to your knees,
- Sharply sit down.
- Press your head to your knees.
- Both extended arms turn to the left side, focusing on the fingers,
- Right leg behind the back,
- Bring your left foot for her,
- Make circular revolutions with your hands clockwise, then in the opposite direction.
- Return to PI №3.
Do the exercise in the same way when you turn your hands to the right. The hip joint is not involved in the movements.
IP number 4 - is lying on his stomach, legs closed together, arms stretched forward.
- In the process of inhaling, the arms are lifted up to the limit along with the look,
- Return to the original position occurs on the exhale.
- Take your right leg to the side, turn your head to the right,
- Jump on your left foot.
- Then take the left foot to the side, turn the head to the left and jump on the right foot.
- Exercise to finish walking in place with a gradual decrease in pace to a full stop.
The starting position is the same.
- Stretch your arms forward at shoulder level, turn your palms towards each other,
- With a sigh, spread your arms around,
- The exhalation is accompanied by their mixing back and closing with the palms.
Physical therapy for cervical osteochondrosis is based on the utmost mobilization of the muscles of the neck, back, abdomen, and extremities. All the physiological energy of the body is concentrated at one point and enhances the therapeutic effect.
Exercise therapy in osteochondrosis of the cervical spine allows you to stimulate metabolic processes in the cervical region, regenerate weakened nervous tissue, increase the elasticity of the intervertebral discs, return the neck flexibility and mobility. In the static version of the complex exercise therapy for cervical osteochondrosis complements the dynamic gymnastics. This technique has a number of characteristic functional features:
- The main power load in physical therapy for osteochondrosis of the cervical region is made by our own efforts,
- Exercises of the complex can be performed with the use of additional load or volitional muscles,
- The force on the muscle fibers builds up gradually,
- All body energy in physical exercises for cervical osteochondrosis is concentrated only on the cervical spine,
- The rate of head movement is minimal,
- The tension of the neck muscles should be extreme,
- Achieved posture deviations from the starting point is held for as long as enough patience.
Types of static exercises against osteochondrosis of the neck:
IP number 5 - sitting on a chair.
- All exercises are performed while inhaling. Each position of the head is fixed for at least five seconds. As you exhale, the muscles relax.
- Tighten the muscles of the neck, turn your head to the right, look down by the shoulder,
- Return to the original position, relax.
- Repeat the exercise with a turn to the left.
Cycle frequency - 5-10 turns right and left.
- Tighten the neck muscles, tilt your head to the left as the ear approaches the shoulder,
- Starting position, relaxation, head tilt to the right.
- 5-10 times.
- Tilting the head back with the touch of the nape to the back,
- The starting point, muscle relaxation, tilt the head forward with a touch of the chin to the chest.
PI №1 - standing position, arms extended forward at shoulder level, legs closed.
- Feet spread to the sides,
- Extend the arms with palms up, bend at the elbow joint, stretch the biceps,
- Extremely reduce the blades.
Exercise repeat 5-10 times.
PI is the same.
- Raise the outstretched arms up, slightly dilute,
- Get up on tiptoe, bend back, focus on the fingers,
- Slightly sit down, put your palms on your knees, touch your chest with your chin.
The frequency is the same as in the previous exercise.
- Close your palms, put them on your left cheek,
- While inhaling, push your head strongly on the palms, straining the lateral neck muscles (the head should not move),
- On the exhale, return to the starting position and relax.
- To rearrange the palms to the right cheek, to make the same power attack.
- The starting position is the same as in Exercise 6.
- Hands clenched, fists secure forehead,
- Crush your head with your fists for a few seconds, straining your back muscles.
Force operation is repeated 5-10 times.
- Tightly clasp the neck and head behind the palms
- Tighten the front neck muscles and press firmly on the palm of your head with the back of your head 5-10 times,
- Relaxing massage of the neck, neck, temples, forehead, jaws. Produced by sitting on a chair.
Hand Movement Technique:
- Muscle stroking,
- Light pat,
- Circular rubbing.
- Press the chin firmly to the chest,
- Hold the back of your head with your palms behind,
- Try to raise your head, overcoming strong hand resistance.
The starting position is the same. Hands just as well fix the head. The head is raised above the floor.
- Using the tension of the front neck muscles, press the back of your head into the palm of your hand.
Exercises 10 and 11 are performed at least three seconds 5-10 times in a row.
PI number 7 - lying on the right and left side.
- Turn on the right side, put the left palm on the front wall of the abdomen,
- Gradually gathering air into the lungs, inflate the belly, overcoming the resistance of the palm,
On the exhale, relax and repeat the exercise on the left side.
IP number 4 (lying on the rug down belly).
- Use your right hand to support your chin with your bent hand
- Left hand from behind to press his head down.
Then change the position of the hands and repeat the pressure force at least 5 times.
Starting position is the same (with a rug)
- Turn your head to the right with a touch to the floor,
- Without raising your head with the effort of the lateral muscles of the neck, try to tear off the ear from the mat.
- Straighten your head, relax.
Repeat the exercise with turning the head to the left.
Exercises against osteochondrosis with regular exercises they give a pronounced and prolonged therapeutic effect:
- Blood circulation and metabolic processes in the cervical spine are accelerated,
- Eliminate pain,
- The innervation of the surrounding tissues is restored,
- The muscular layer grows
- The elasticity of the intervertebral discs and the mobility of the neck increase.
The end result significantly speeds up the use of physiotherapy for cervical osteochondrosis. Local UHF irradiation contributes to the breakdown of salt deposits. The use of special compresses soaked in pharmacological preparations is also aimed at this. These procedures should be applied only according to the instructions of the attending physician in order to avoid possible allergies.
Contraindications for gymnastics of cervical osteochondrosis in women may also include pregnancy. Strong tension in the pelvic and abdominal muscles can lead to premature labor or miscarriage.
Neck pain and low mobility are not the final verdict, which negates a healthy life. Much can correct physical therapy. It is only important to know how to treat osteochondrosis exercises. Something that can fix regular fitness classes. But the optimal result is possible only with the use of therapeutic charging in osteochondrosis of the cervical region. This should not be postponed in any way.
What are necessary exercises in violation of posture?
Is it possible to hang on the horizontal bar with scoliosis?
What exercises are used for pregnant women for the back?
Exercise therapy for cervical osteochondrosis: 16 effective exercises, training rules
Osteochondrosis of the spine can cause a lot of trouble. Independently improve physical and emotional well-being, to save the body from the occurrence of exacerbations of the disease in the future will help exercise therapy in osteochondrosis of the cervical spine.
Regular gymnastics reduces the risk of repeated exacerbations, reduces chronic pain in the neck and shoulders, restores sensitivity and strength in the hands, trains the vestibular apparatus (which reduces dizziness and headache).
It is better to start exercising under the supervision of an instructor so that he will teach you how to do all the exercises correctly. In general, the gymnastic complex, which includes blocks of isometric (without moving parts of the body in space) and dynamic activity, is simple to perform, and everyone will be able to do gymnastics at home.
Further in the article are popular and safe complexes of 6 isometric and 10 dynamic exercises.
Therapeutic physical training in osteochondrosis of the cervical spine: photo, exercise
As a result of evolution, man, as one of the versions, stood on two legs to free his hands for work and faster movement. But precisely because of this, he gained a lot of diseases and health problems. The most common are spinal diseases. Consider how physical therapy for osteochondrosis of the cervical spine helps to improve the condition of the patient.
A few words about osteochondrosis
It is upright walking that causes osteochondrosis. This disease is characterized by dystrophic disorders in articular cartilage. The most common place of occurrence of pathologies - intervertebral discs. Depending on where the osteochondrosis has settled, it is divided into:
There are several factors that can affect the development of osteochondrosis.
- Genetic predisposition.
- The development of an infectious process, intoxication of the body.
- Disturbed metabolism.
- Significant exercise or lack of physical activity.
- Flat feet, wearing high heels, uncomfortable shoes.
- Spinal injuries.
- Sharp interruption of training for athletes.
- Not quite comfortable posture at the computer, desk or on the couch by the TV.
With such a large number of provoking factors, disease is rarely avoided.
Directions of therapy
When diagnosing this disease, the doctor will prescribe treatmentwhich may consist of:
- Drug therapy.
- Therapeutic sports complex.
- Drug blockade.
- Physiotherapy techniques.
- Manual therapy.
- Stretching the spine.
Physical therapy for osteochondrosis of the cervical spine is very popular as one of the methods of treatment. In combination with other methods, it gives quite good results. Consider it in more detail.
Who is recommended exercise therapy
It is impossible to challenge the use of exercise therapy in osteochondrosis of the cervical spine. Exercises are suitable for almost everyone, only it is necessary to take into account contraindications. It is also useful to do the exercises:
- For the prevention of diseases of the musculoskeletal system.
- To relax and relieve the spine.
- To improve posture.
- To improve blood circulation in the affected spine for faster recovery.
It is worth paying attention to who should not do physical therapy.
Contraindications for exercise therapy
There are several reasons why it is not recommended to perform a complex of exercise therapy for cervical osteochondrosis:
- High blood pressure.
- Increased eye pressure, severe myopia.
- Heart rhythm disorder.
- The period of exacerbation of osteochondrosis.
- Exacerbation of chronic diseases.
- Feeling unwell.
- After surgery on the spine.
- Diseases of the nervous system with impaired coordination.
It is also necessary to stop classes if there was a sharp pain, discomfort, nausea, or dizzy.
What begins exercise therapy
In order to begin to engage in physical therapy, you need to prepare:
- Comfortable clothes for practice.
- Gymnastic mat, chair or, if necessary, a ball.
- Ventilate the room before training.
You can eat 2 hours before classes. You can not do the exercises immediately after a meal or on an empty stomach. It is necessary to start practicing with 15 minutes one approach each exercise. If this feeling is good, you can gradually increase the number of approaches and the duration of classes, but not more than 45 minutes a day.
Exercise therapy for osteochondrosis of the cervical spine should be started only after warm-ups. She will warm up the muscles and prepare the body for gymnastic exercises. If osteochondrosis is diagnosed, then it is forbidden to start doing exercises without warming up;
The following exercises are used in the warm-up:
- Smooth corners of the case.
- Raising hands.
- The rotation of the shoulders and shoulder blades at a slow pace and without sudden movements.
- Slow turns of the head without sharp tossing and turning.
If there is a feeling of warmth in the muscles, then the warm-up was effective and you can move on to the main complex of exercises.
We stretch the spine
Physical therapy for osteochondrosis of the cervical spine must necessarily include exercises to stretch the spine. This will improve the condition of the muscles of the back, activates blood circulation in the lumbar region.
- In a sitting position on the floor, stretch your legs in front of you. Lean forward and try to reach the tips of the toes with your hands. Exercise to do slowly, concentrating on how the spine is stretched. Enough 10 repetitions.
- Become on all fours, while inhaling, slowly bend the spine up, lock in for a while and go back. Repeat 10 times.
- Become straight, put your feet together. Bend forward and clasp the shin with your hands, as close as possible to the legs.
It is worth noting that medical gymnastics, physical education in osteochondrosis of the cervical spine should be agreed with the doctor. It is he who will tell you which exercises will work best. Regular classes, constant adjustment of exercises to increase efficiency will give a positive result. If you feel unwell, you should cancel the classes and consult a doctor.
What can be achieved by performing regular exercise with osteochondrosis of the cervical spine?
- The muscles of the cervical spine will strengthen, their plasticity will increase.
- Significantly improve blood circulation in the cervical region, and this will accelerate the recovery processes.
- Gradually, the pain will go away, motor function will be restored.
- Improved posture.
Physical therapy is great means prevention of diseases of different parts of the spine, while improving overall health, mood improves, muscles strengthen and you can get a good energy boost.