Cervical osteochondrosis is a common disease that occurs in people of both sexes and of different ages. It is possible to detect it more often when inevitable degenerative changes in the intervertebral discs of the cervical spine have already occurred. This disease is considered chronic and it is impossible to get rid of it completely, but you can prevent its development by regularly performing special exercises.
Reduce neck pain and other benefits of physical therapy for osteochondrosis
Regular performance of a series of physical therapy exercises contributes to the following positive changes in health status in diagnosed cervical osteochondrosis:
- muscle and bone tissues are strengthened, and thanks to this, the muscle corset performs its main function more efficiently: it fixes the spine in a straight position;
- improves posture and prevents curvature of the spine;
- the load exerted on the spine during daily physical activity is evenly distributed;
- the compressive load on the intervertebral discs is reduced;
- improves blood microcirculation and lymphatic flow;
- increases the mobility of the spine;
- pain in the neck area decreases and its occurrence is prevented;
- the period of remission of the disease increases.
Rules for performing a series of physical therapy exercises
In order for a set of physical therapy exercises aimed at improving the state of health in cervical osteochondrosis to be as effective as possible and not aggravate the problem, it is necessary to observe some of the following rules when implementing it:
- he cannot self-medicate. Symptoms of cervical osteochondrosis, such as neck pain and headache, are also characteristic of other diseases, so only a specialist doctor should diagnose the disease and prescribe therapy based on the results of a medical examination;
- when prescribing a course of physical therapy, other chronic diseases should be considered, in which some exercises for the neck may be contraindicated;
- it is impossible to perform gymnastics during an exacerbation of osteochondrosis, since any physical activity can increase pain and aggravate the condition. The physical therapy complex should be carried out only in a state of remission;
- in case of deterioration of health and ailments associated with the exacerbation of other chronic or seasonal diseases, the implementation of a series of physical therapy exercises should be postponed until full recovery;
- gymnastics will be more effective if done in a well-ventilated room and at a certain time;
- exercise should be started 1-1, 5 hours after the last meal;
- before exercising, it is necessary to take a hot shower or put a hot towel on the neck to increase the blood supply to this part of the body and thus prepare the muscles and ligaments for stress;
- it is necessary to start gymnastics for the neck with a light warm-up, which can include several simple exercises, for example, swinging the arms, shrugging the shoulders and performing rotational movements, tilting and turning the body;
- all training movements of gymnastics for the neck with osteochondrosis should be performed slowly and smoothly;
- performing a series of physical therapy exercises, it is necessary to breathe correctly, inhaling through the nose and exhaling through the mouth. It is also very important not to hold your breath as the load reaches its peak;
- at first, you can include only a few exercises in the lesson, and not all elements of the complex at once, allowing the body to get used to the loads. During adaptation, the load can be increased with the permission of the attending physician;
- after gymnastics, it is necessary to perform a light massage of the cervical neck area to relieve excess tension and prevent neck pain due to intense load. Also, you can take a hot shower and try to relax in a horizontal position on an orthopedic mattress and pillow.
An effective set of exercises
Therapeutic gymnastics, the purpose of which is to prevent the appearance of pain in the neck and improve the condition with osteochondrosis, can include the following simple but effective training movements:
- After taking a comfortable standing or sitting position, you need to gently turn your head first to the left and then to the right. Repeat the rounds 10 times in each direction. When performing this exercise, you need to keep your back straight and avoid lifting your shoulders. The head should be turned so much that the chin is above the shoulder. If pain occurs, the range of movement of the head should be reduced.
- Being in a comfortable standing position, it is necessary to slowly tilt the head as low as possible, trying to touch the base of the sternocleidomastoid muscle with the chin. In this case, the muscles located at the back of the neck should be maximally relaxed. Then, during the exercise, you need to gently tilt your head back, trying to reach the upper back with the back of the head. Repeat the tilts 10 times back and forth.
- As you tilt your head to the right side, you need to put the palm of your right hand on your temple and press lightly on the head, stretching the lateral muscles of the neck. Repeat the exercise on the other side, pressing on the left temple with the other palm. In total, you need to perform 10 of these runs.
- Keeping your head straight, place your hand on your forehead and try to tilt your head down, overcoming the resistance of the upper limb for 10 seconds. Repeat the exercise up to 12 times. Similarly, it is necessary to perform tilts back and to each side, fixing the head at the peak of resistance to the arm for 10 seconds.
- Lie on your stomach, inhale and raise your upper body, resting on your palms at chest level. Hold this position for 60 seconds, remembering to breathe correctly during this time. After a minute, you can return to the starting horizontal position and repeat the exercise 3-5 times.
In order for the exercise complex to be as effective as possible, it is necessary to regularly engage in such a program.