Cervical osteochondrosis is a common disease that occurs in men and women of different ages. It is most often detected when the cervical disc has undergone inevitable degenerative changes. The disease is considered chronic and it is impossible to get rid of it completely, but you can prevent it from developing by doing special exercise regularly.
Neck Pain Relief and Other Benefits of Exercise Therapy for Osteochondrosis
A regular set of exercise therapy exercises can contribute to the following positive changes in the health of diagnosed cervical osteochondrosis:
- Muscular and skeletal tissues are strengthened so that the muscular corset performs its main function more efficiently - holding the spine in a straight position;
- Improve posture and prevent curvature of the spine;
- The load placed on the spine during daily physical activity is evenly distributed;
- Reduced compressive load on the disc;
- Improve blood microcirculation and lymph flow;
- increase the mobility of the spine;
- Reduce neck pain and prevent it from happening;
- The period of remission increases.
Rules for performing a set of kinesiotherapy exercises
In order to make a set of exercise therapy aimed at improving the health of cervical osteochondrosis as effective as possible without exacerbating the problem, some rules must be followed during implementation:
- Do not self-medicate. Symptoms of cervical osteochondrosis, such as neck pain and headaches, are also characteristic of other diseases, so only a specialist can diagnose the disease and prescribe treatment based on the results of a physical examination;
- Other chronic diseases, some of which may be contraindicated for neck exercises, should be considered when developing a course of exercise therapy;
- Gymnastics is not possible during an exacerbation of osteochondrosis because any physical activity increases pain and worsens the condition. Exercise therapy complexes should be performed only in remission;
- In the event of deterioration of health and illnesses associated with worsening of other chronic or seasonal diseases, the implementation of a set of exercise therapy exercises should be postponed until full recovery;
- Gymnastics are more effective in a well-ventilated room and for a certain period of time;
- Exercise should start 1-1. 5 hours after the last meal;
- Before gymnastics, you need to take a hot bath or put a warm towel around your neck to increase blood flow to that part of your body, thereby preparing your muscles and ligaments for stress;
- It is necessary to start neck gymnastics with a slight warm-up, which may include several simple exercises such as swinging the arms, raising the shoulders and performing rotational movements, leaning and turning the body;
- All training movements of osteochondrosis neck gymnastics must be performed slowly and smoothly;
- For a set of exercise therapy exercises, it is necessary to breathe properly, inhaling through the nose and exhaling through the mouth. It is also important not to hold your breath at the moment when the load peaks;
- At first, instead of including all the complex elements at once, you can include just a few exercises in the class to allow the body to adjust to the load. As you adapt, the load can be increased with the permission of the attending physician;
- After gymnastics, you'll want to give a light massage to the neck collar area to relieve excess tension and prevent neck pain from heavy loads. Also, you can take a warm bath and try relaxing in a horizontal position on an orthopaedic mattress and pillow.
A set of effective exercises
Therapeutic gymnastics, which aim to prevent the appearance of neck pain and improve the condition of osteochondrosis, may include the following simple but effective exercises:
- Once in a comfortable standing or sitting position, you need to turn your head smoothly to the left and then to the right. Repeat 10 turns in each direction. While doing this exercise, you need to keep your back straight and avoid lifting your shoulders. The head should be turned so that the chin is over the shoulders. If pain occurs, head movement should be reduced.
- In a comfortable upright position, you need to slowly tilt your head as low as possible, trying to touch the base of the sternocleidomastoid with your chin. In this case, the muscles located at the back of the neck should relax as much as possible. Then, during the workout, you need to tilt your head back steadily, trying to reach the top of your back with the back of your head. Repeat the incline forward and back 10 times.
- While tilting your head to the right, you need to place your right palm on your temple and press lightly on your head, stretching the outer muscles of your neck. Repeat the exercise on the other side, pressing the left temple with the other palm. A total of 10 such ramps need to be performed.
- Keeping your head straight, place your hands on your forehead and try to tilt your head down, overcoming the resistance of your upper body for 10 seconds. Repeat the exercise up to 12 times. Again, it is necessary to lean back and to the sides, holding the head at the peak resistance of the arms for 10 seconds.
- Lie on your stomach, inhale and lift your upper body, placing your palms at chest level. Hold this pose for 60 seconds, remembering to breathe properly during this time. After a minute, you can return to the initial horizontal position and repeat the exercise 3-5 times.
In order to make comprehensive exercises as effective as possible, it is necessary to regularly participate in such a program.