Gymnastics for cervical osteochondrosis for the treatment of the spine

Sedentary work, spinal injuries, being overweight - there are many reasons why osteochondrosis (dystrophic disorders in the intervertebral discs) develops. Pathological changes develop over the years, gradually felt numbness of the hands, a burning sensation between the shoulder blades, neck pain and other unpleasant symptoms. You can help yourself if you start exercising on time.

Benefits of exercise therapy for osteochondrosis of the cervical spine

Recently, osteochondrosis of the cervical spine was considered an age-related disease, but today the disease has become much younger and can occur even in patients aged 20-30. It is impossible to completely get rid of dystrophic disorders, but well-chosen treatment significantly improves the quality of life of the patient. One of the leading places in the treatment of osteochondrosis is occupied by the complex of therapeutic and physical culture (LFK). A simple exercise has many advantages:

• They help strengthen the muscular corset, increase muscle tone and ligament elasticity, which significantly reduces the load on the spine.
• Regular exercises relieve neck pain, headaches, tingling between the shoulder blades.
• Gymnastics with cervical osteochondrosis activates blood flow, reducing the likelihood of stroke and increasing the brain’s oxygen supply.
• Teaching in the early stages allows you to stop the progression of the dystrophic process, improve posture.

Indications and contraindications

Filling in osteochondrosis is prescribed in the period of remission, when the pain subsides. It helps alleviate exacerbations, prevents the development of recurrent attacks of pain, complications and further destruction of the joints. Patients with minor spinal injuries, diabetes, arterial hypertension should perform the prescribed exercises in a light version and initially only under the supervision of a doctor or coach.

You should not start exercising right after a meal, on an empty stomach or after a heavy physical overload. Physiotherapy exercises are also contraindicated in the presence of the following pathological conditions:

• arterial hypertension;
• arrhythmia, tachycardia;
• glaucoma, severe myopia;
• diseases of the vestibular apparatus, which are accompanied by impaired coordination;
• infectious lesions of the spine;
• period of worsening osteochondrosis;
• aortic aneurysm;
• postinfarction condition in the phase of early rehabilitation;
• severe spinal injuries;
• acute respiratory viral diseases.

Rules of execution

Before you start gymnastics with cervical osteochondrosis, it will be useful to get acquainted with the general rules of physical education:

• Exercise must be performed in a well-ventilated area.
• Training clothes should be loose, do not restrict movement and do not cause discomfort.
• Pulse and pressure should be measured before classes, in case of their increase, refuse to perform exercises.
• To reduce the risk of injury, all movements should be performed smoothly, gradually increasing the load, intensity and number of repetitions, maintaining posture.
• Gymnastics with cervical osteochondrosis should be done regularly. Many exercises are suitable for performance at work, while learning.
• If you feel sharp pain, dizziness during exercise, you start to feel nauseous, immediately stop further exercise and sit down to rest. Reduce the load in the future and consult a doctor.
• In addition to exercises, therapeutic massage courses and physiotherapy can be prescribed.

Exercises for cervical osteochondrosis at home

Therapeutic gymnastics involves performing a series of simple exercises. With a doctor's permission, they can be performed at home with relaxing music. The main condition is that the spine is as even as possible, so it is desirable not to lie down, but to practice standing or sitting on a chair without a back. For a lasting therapeutic effect, do gymnastics at the same time every day.

What is heating for?

An important part of any physical activity is muscle preparation. Slight warming up will help avoid injuries, warm up muscles, prepare the body for the start of intense training, improve blood circulation and stretch. Example of an exercise set:

1. Sitting in a chair with a flat back, relax and lower your arms along your torso. Perform circular movements with your shoulders, first forward and then backward. Do 5-10 reps on each side.
2. Stay in the same position, spread your arms parallel to the floor. While inhaling, bend your elbows, lightly touching your shoulders with your fingertips. With the exhale, return to the starting position. Do 10 extensions.
3. Stand up straight, place your palms on your shoulders, elbows parallel to the floor. When you count one or two, start alternating circular elbow movements. First, with your right hand, to the end of the circle, connect your left elbow. Make 5 circles for each hand.
4. Take the starting position, as for the first exercise. Tighten your arms, start moving your shoulders back and forth. Repeat the procedure 10 times for each side.

Isometric neck exercises with osteochondrosis

This complex includes performing all exercises without moving the head or neck - only with the help of muscle tension. Isometric gymnastics for cervical osteochondrosis is considered the safest, so it is prescribed to patients to relieve pain during disease exacerbation. All exercises are performed from a position: standing or sitting on a chair without a back. The duration of one task is 5 seconds, the number of approaches is 2-5. Examples of effective exercises:

1. Put your fingers together and place your palms on your forehead. Start pressing your hands to your forehead, as if trying to tilt your head, resist the neck muscles so that your body remains motionless.
2. Move your arms in the same position on the back of your head. Pressing with your palms, make a micro-movement of the head forward. At the same time, resist the arms of the neck and forearm muscles.
3. Place your right hand on your cheek with the palm of your hand. Press your hand to your face, trying to tilt your head to the left. Tighten the muscles at the same time, not allowing the head to bend. Do the same exercise with your left hand.
4. Stand up, feet shoulder-width apart. Hands to the side, palms facing out. Tighten the muscles in the neck, arms and back. Gather your elbows by force, then back, trying to put your hands as far behind your back as possible. Bringing and spreading the elbows is careful, without releasing tension from the muscles and maintaining balance.

dynamic gymnastics

Physical education in cervical osteochondrosis must necessarily include exercises aimed at strengthening and increasing muscle tone of the upper limbs, neck, shoulder girdle and lower back. This is what dynamic tasks are for. Everything is performed at a fast pace, there is a break of 10-15 seconds between series. It should be noted that dynamic gymnastics is contraindicated in exacerbations of osteochondrosis, diabetes, spinal injuries and cardiovascular disease.

Approximate set of exercises:

1. Stand up straight, gather your legs, put your hands on your waist. Tilting your head slightly, try to reach your shoulder with your ear. Do 5-6 reps for each side.
2. While sitting or standing, slowly raise your arms up, joining your palms. As you exhale, slowly return to the starting position. Do 10-15 reps.
3. Get up, spread your legs, lower your arms along your torso. Make simultaneous circular rotations of the shoulders without raising the arms. Perform 15 circular motions in 3 series. To complicate this, you can do alternating circles - first with the left and then with the right shoulder.
4. While standing, pull your right arm back strongly while lifting your left arm up. Do 10 reps and 3 sets for each limb.
5. While standing, lower your arms along your torso. Alternately make stroking movements by sliding to the side, raising your shoulders as much as possible. Do the task for 1 minute, then take a break and 2 more series.

A set of exercises for osteochondrosis of the cervical spine

Numerous patients of the rehabilitation doctor successfully got rid of hypertension, osteochondrosis and other health problems with the help of neck exercises. The doctor claims that his physical education helps to improve blood circulation, develops the muscles of the neck and upper part of the spine, and prevents the development of heart attacks and strokes. Gymnastics for cervical osteochondrosis will be useful in the period of rehabilitation after surgery or injury and for those people who have the following pathologies:

• hypertension;
• drowsiness or insomnia;
• chronic migraines;
• memory impairment.

The author of the technique recommends that all exercises be performed from a sitting position. It is important to keep your back as even as possible and not to rush, otherwise not only will you not get positive results, but you will also worsen your condition. To monitor your posture, run a program in front of a mirror at an early stage. The training scheme is as follows: the first two weeks - every day, then 3-4 workouts a week.

Therapeutic exercise for osteochondrosis of the cervical spine has certain contraindications. Gymnastics cannot be done with:

• fever, general weakness, weakness;
• exacerbation of osteochondrosis;
• oncological diseases;
• disc herniation;
• during pregnancy;
• infectious and viral diseases;
• risk of internal bleeding.

7 neck and shoulder exercises

The complex consists of seven tasks that need to be done sitting on a chair without a backrest or any other hard surface. All exercises for the treatment of cervical osteochondrosis are shown in the table below:

> zxtable border = "1" cellpadding = "0" >The name of the exercise Starting position Basic steps Number of repetitions spring Sitting in front of the mirror, arms down, body up. Tuck your chin into your neck as much as possible. Hold for 20 seconds, then gently pull your chin forward and up. After 20 seconds, return to the starting position. five Metronome Sitting in front of the mirror, arms down, body up. Lower your head to the right as much as possible. Lock the position for 10 seconds. Slowly return to starting position and repeat the same for the other side. five A view of the sky The same Keep your head upright, chin parallel to the floor. Slightly turn your head to the right, fix the position for 10 seconds. Go back to the beginning and repeat the same for the other side. five goose Sitting, arms close to body, chin outstretched. From the starting position, turn your head slightly to the right and down, trying to reach your shoulder with your chin. Freeze for 10 seconds, then repeat the task for the other side. 6 Frame Sitting, right palm on left shoulder, elbow parallel to the floor. Reach your chin to the shoulder of your right hand. Hold the position for a few seconds. Slowly return to the beginning. Repeat the same for the left side. five Fakir Hands above head with joined palms. Turn your neck to the left, keeping your chin straight. Freeze for 10 seconds, return to the beginning. Repeat the exercise for the left side. 7 Heron Sit on a chair with your back straight. Straighten your arms, palms facing the floor. Pull them back as you pull your chin forward. Hold the body position for 20 seconds. 4

Therapeutic effects and results

Therapeutic exercises for osteochondrosis of the cervical spine help to improve the course of the disease in a short time, and with constant performance, cure osteochondrosis without taking medication. It is not at all necessary to immediately perform the entire wellness complex of the proposed exercises, beginners can choose the ones that are given to them without much effort and gradually increase the volume. After achieving the therapeutic effects, one should not stop exercising, the improvement of the condition must be constantly maintained.

In the absence of strict contraindications, you can stretch the spine on a horizontal bar. Such an exercise helps to place the intervertebral discs, gives strength and strengthens the muscular corset. Suitable for swimming, dancing, light fitness, yoga or aerobics. To prevent osteochondrosis and complete recovery, doctors recommend maintaining an active lifestyle and properly organizing the work space.