To significantly improve the condition of a patient with cervical osteochondrosis, physical therapy (PT) is often used. It helps to get rid of many symptoms of this unpleasant disease.
How do exercises really help?
Regular exercise therapy for cervical osteochondrosis strengthens the muscles, relieves muscle spasm, increases blood circulation and improves the condition of the intervertebral discs. If you choose the right set of exercises, it will eliminate those unpleasant sensations. Will help get rid of the symptoms that often accompany cervical osteochondrosis. These include headaches, pain in the shoulders and arms, and dizziness.
It is not always possible to contact a specialist. In principle, doing physical therapy yourself is not a problem. These exercises can be easily done at home. There are simple sets of exercises that even a beginner can handle. TheseA complex from will be presented below.
What should we not forget when carrying out exercise therapy for cervical osteochondrosis? When performing exercises from the physiotherapy complex for cervical osteochondrosis, do not forget the following rules. This is important for your own safety. Exercises will be effective only if they are done correctly. Moreover, doing exercises in the wrong way can cause serious damage to your spinal cord.
Contraindications to exercise therapy for osteochondrosis
- You cannot do exercises during the acute stage of osteochondrosis. It is unacceptable to perform them through pain.
- Make movements slowly, do not make sudden movements.
- Remember that if you have cervical osteochondrosis, you cannot make circular movements with your head. Also, do not throw your head back.
- Do not be tempted by advertisements for cervical traction devices. It is unsafe to use such devices without the advice of an expert. Simple carelessness can lead to serious injury.
- If you have been diagnosed with an intervertebral hernia, it is unacceptable to do these and other exercises without consulting a doctor!
An approximate complex of exercise therapy for cervical osteochondrosis in the non-acute stage
You should start with a warm-up. You can use regular walking as a warm-up exercise. It will be effective to walk first on your whole foot, and then on your toes and heels. In this case, the arms should be relaxed, hanging freely, the shoulders should be straightened and slightly lowered. The duration of the warm-up is 2-3 minutes.
1. Exercise aimed at relaxing the neck muscles
Stand straight. Your arms should hang freely along your body. Clench your fists, straighten your arms. At the same time, lower your shoulders and shoulder blades and straighten your back. Hold for 30 secondsMaintain tension. Then relax and let your arms swing freely.
2. Tilt the head to the side
This exercise can be done standing or sitting also.
Slowly tilt your head to the side (tilt your ear toward your shoulder). Feel the stretch in the neck muscles. Hold it for 10-15 seconds. Then slowly return to your starting position and lower yourTilt the head to the other side. It is very important to do this exercise as carefully as possible to avoid pain.
3. Turning the head to the side
This exercise can be done standing or sitting also.
Bow your head down. Try to touch the throat cavity with your chin. Turn your head to the right, as if sliding your chin over the top of your sternum. Hold this position for 3-6 seconds. Then slowly turn in the other direction. Turn. Repeat this exercise 5 - 7 times in each direction.
4. Raise and lower your shoulders
You can do this exercise while standing or sitting.
Raise your shoulders as high as possible without moving them forward. Lower them, pulling them back slightly, as if straightening them. Repeat 6-8 times.
5. Move your shoulders back and forth
This exercise can be done standing or sitting also.
Starting position - shoulders freely straighten and down. We lift our shoulders and move them forward. Then you need to return to the starting position. Pull your shoulders back, try to close your shoulder blades. StartingReturn to position. Repeat the exercise 6-8 times.
6. Tilt your head forward
This exercise can be done standing or sitting also.
Bend your neck forward, gently tuck your chin to your chest. Then you need to slowly straighten up. Repeat the exercise 6-8 times. Important: keep your back straight!
7. Bend your arms back
We do this exercise while standing or sitting.
Spread your arms to the sides, lower your shoulders. Press your shoulder blades towards your back. The outstretched straight arms will move backward slightly. Return to the starting position. Repeat the exercise 6-8 times. This exerciseWhen doing, you need to move your arms as little as possible, and try to use only your back muscles.
8. Rotate brushes
Arms at the sides, shoulders down. Bend your elbows, balling your hands into fists. Without lowering your elbows, make 4 circular rotations in the wrist joint in one direction, then 4 times in the other direction. 4 in each direction-Repeat 6 times.
9. Rotate your elbows
The starting position is the same as the previous two. Make 4 circular rotations in the elbow joint in one direction and 4 in the other direction. There is no need to lower your elbows. Repeat 4-6 times in each direction.
10. Roll your shoulders
Spread your arms out to the sides, lowering your shoulders. Make 4 rotations in the shoulder joint in each direction. Repeat 4 to 6 times.
11. Raise and lower hands
Relax your shoulders and arms. We raise our hands up, then freely lower them. Breathing should be free and relaxed. Repeat 4 - 6 times.