Osteochondrosis of the cervical vertebrae is an insidious disease. The age threshold of morbidity falls every year, so now the problem of treating cervical osteochondrosis is as acute as never before.
People leading a sedentary and passive lifestyle eventually realize that osteochondrosis has quietly crept up on them.
The causes of osteochondrosis are the lack of activity of the muscles of the back and neck, due to which they weaken. Spinal discs left without muscle support are heavily loaded.
The constant sedentary lifestyle, incorrect posture lead to deformation of the spinal discs. Deformed spinal discs press on nerve endings. As a result, a person experiences pain in the back, cervical spine.
How to treat cervical osteochondrosis and prevent its manifestation? Doctors recommend special exercises that strengthen the muscles and tendons of the cervix, back and shoulder girdle. This is the safest way to treat osteochondrosis.
Benefits of exercise
As noted above, the causes of osteochondrosis are a sedentary lifestyle, weakening of the muscle corset and curvature of the spine. In the initial stages of the disease, exercise will stop its further development. Thanks to regular physical activity, blood circulation improves, the muscles of the spine and cervical region are toned, the load on the spine is reduced, the distance between the spinal discs increases, the friction between the spinal discs decreases, and the frequency of pain decreases accordingly.
And if the disease has developed to the point where frequent severe pain is felt, consultation with a specialist is necessary. He will establish an accurate diagnosis, the extent of the disease, prescribe a course of treatment, massage. After the end of the course of treatment, therapeutic exercises will be prescribed that you can do yourself at home. Such treatment of cervical osteochondrosis at home will quickly allow you to forget about the disease.
Exercises must be selected correctly and performed dosed. Otherwise, there is a risk of health deterioration.
Useful tips
Before you start training, you should read the useful tips.
- A set of exercises should be performed regularly, regardless of the location: study, work, at home, etc. First, to speed up progress, you need to do the exercises every day. And in the future, when the condition improves, you can practice 2-3 days a week to maintain the result;
- If you feel pain or swelling, it's a signal that it's time to move a little. In this case, you need to get up, walk, stretch, do exercises against osteochondrosis. You can walk a little;
- You must constantly complicate the lesson. You can add other exercises to the complex or increase the number of repetitions;
- Exercising regularly is, of course, good, but don't forget about your feelings. If during classes you feel severe pain in the cervical region, you should stop classes;
- To increase the effectiveness of the treatment, you can go for a massage and take a contrast shower more often. These procedures contribute to additional muscle relaxation;
- Exercises should be performed by maintaining a straight posture and paying attention to the execution technique. At first it will be a little difficult, but thanks to the correct execution, the muscles will become stronger and it will be easier to practice.
Set of exercises (warm-up)
Before you start doing exercises, be sure to start with a warm-up:
- You need to stand up, spread your legs shoulder-width apart, take a deep breath and exhale several times. Then you need to perform clean tilts to the right, left, forward, backward. The backward bend should be done carefully without causing pain. If backbends cause pain, then you can refuse to perform them.
- The next warm-up is turning the head to the right and left to the limit. Despite its simplicity, this exercise can create difficulties for those people whose cervical spine does not allow them to turn their heads all the way in one direction or another. In such cases, turning the head is not worth the pain. The exercise should be performed smoothly, without sudden movements.
- Finally, stand up, stretch your shoulders back, bring your shoulder blades together, stretch your chest. Then lower the shoulder joints, round the back. The exercise should be done slowly, smoothly, while inhaling and exhaling.
Types of exercises
This gymnastics consisting of a set of exercises is not difficult. You can perform them at home, standing or sitting. The most important thing is to keep your spine straight and your shoulders relaxed. But it is preferable to perform them in a standing position, since in this position the spine is maximally straight.
Gymnastics #1
Press on the hands with the head forward. The hands should be locked in the lock and placed on the forehead. The hands locked in the lock push back on the head, and the head must resist and push forward on the hands. The neck should tighten. You need to stay in this position for 15-20 seconds. Then place one hand on the back of your head and tilt your head back. At the same time, the working muscles of the neck are stretched. This exercise is useful for strengthening the muscles of the neck, which allows you to weaken cervical osteochondrosis.
Gymnastics #2
Manual pressure on the back of the head. In this exercise, you have to lock your hands together and place them in this shape on the back of your head. Then press the back of the head with the hands, and the head should resist the hands. Duration - 15 - 20 seconds. In this case, the muscles of the cervical vertebrae are tense. This exercise can be combined with the first for a harmonious workout.
Gymnastics #3
Tilting the head to the side. In this exercise, place the right (left) palm on the ear. You should try to reach the right (left) shoulder with your head and resist with your working hand. You should stay in this position for 15-20 seconds. Then do the same on the other side.
Gymnastics #4
Turning the head to the side. In this exercise, you have to turn your head to the side. To do this, place the right (left) palm on the right (left) cheek. Turn your head to the right (left) and the working hand resists. You should stay in each position for 15-20 seconds.
Gymnastics #5
Stretching the neck with hands. Performing this exercise can be difficult at first, but with time you can get used to it. Place thumbs on the lower jaw and cover the back of the head with the remaining fingers. In this position, pull your head up, you can perform rocking movements. That is, to simulate an attempt to remove the cork from the bottle. You cannot turn your head, it must look straight ahead. The duration of the exercise is 15-20 seconds. The exercise should be repeated several times.
Gymnastics #6
Stand up straight and spread your arms out to your sides. Hands should be relaxed. Make rotations of the right and left shoulder joints in turn, then simultaneously. The body should lean forward. It is necessary to perform the exercise for each shoulder for 1 minute. This exercise is recommended for those who feel tension in the shoulder area.
Gymnastics #7
Spinning of the head. In this exercise, you need to turn your head to the right (left) shoulder and tighten your neck. Perform head rotation on both sides. At the end of the repetition, the head should turn to the other shoulder. Try to pull the shoulder blades back. Perform the exercise carefully, head movement must be controlled throughout the exercise. In case of discomfort, you can simply turn your head to the side. The exercise should be repeated 10-12 times.
This is the whole complex of exercises aimed at preventing osteochondrosis of the cervical spine. It is not necessary to perform all exercises, you can choose only those that do not bring discomfort and pain. Office workers are advised to sit upright while working. You can also perform hanging on the horizontal bar in the morning. This will stretch the spine, give the body vitality. Swimming, figure skating, dancing, aerobics also help prevent osteochondrosis and speed up the healing process. If the classes are regular and the person himself becomes more mobile, then you can get rid of pain in the muscles and bones of the cervical region.