Exercises for osteochondrosis of the cervical spine. Exercises for osteochondrosis of the cervical, lumbar or thoracic spine Osteochondrosis of the cervical vertebrae gymnastics

Therapeutic exercises for osteochondrosis cervical spine is the main way to stop this disease. Any doctor will confirm this. When diagnosed with Osteochondrosis of the cervical spine, video gymnastics normalizes joint mobility and muscle fiber tone, strengthens the muscles of the neck, and also increases the elasticity of blood vessels and blood supply to the vertebral bodies and intervertebral discs.

Gymnastics of the cervical spine with osteochondrosis, combined with rhythmic breathing, will restore normal cerebral circulation. This will entail an improvement in mental performance - it will prevent the weakening of memory and help a better memorization process.

The vast majority of people go to the doctor if they have neck pain that is no longer tolerable. If they are not caused by other causes, for example, myositis or a fracture, then when clarifying the diagnosis using an X-ray or MRI image, as a rule, a polysigmentary type of the disease will be detected - the presence of at least one intervertebral hernia"surrounded" by protrusions of neighboring discs.

Exercise therapy exercises for cervical osteochondrosis in the acute period and during exacerbation, they solve the same tasks:

• help in the relief of pain;
• elimination of muscle hypertonicity, promoting muscle relaxation;
• acceleration of metabolic processes;
• increased blood circulation and lymphatic outflow;
• promoting scarring of ruptures of the disc fibrous ring.

Tasks exercise therapy osteochondrosis cervical spine in the second period of treatment and during remission:

• preventing the development of discomfort or pain;
• improvement of tissue nutrition of the vertebrae and intervertebral discs;
• increase the tone and strength of the muscle fibers of the neck and shoulder girdle;
• prevention of the formation of adhesions and osteophytes (inert growths);
• restoration and maintenance of the natural, physiological curvature of the cervical spine.

Do individual complex Exercise therapy for cervical osteochondrosis is necessary daily and several times. Only regular exercise will help you achieve your goal.

Attention. The price of non-treatment or occasional classes is the progress of the pathology, which will necessarily end in a surgical operation, or the development of cervical myelopathy (destruction of the spinal cord), ending in paralysis and disability.

Contraindications

In this article, we present a selection of exercises that can be performed without almost everyone, without seeking approval from an exercise therapy specialist. However, this simple complex has its contraindications.

This complex Gymnastics for osteochondrosis of the cervical spine (video) is forbidden to perform if there are the following diseases or conditions:

• acute pain in any part of the spine;
• arterial hypertension or high blood pressure before the start of the lesson;
• increased intracranial or intraocular pressure;
• acute period of any disease, accompanied by a body temperature above 38 ° C;
• "fresh" craniocerebral injuries and concussions, an acute period after craniocerebral operations and interventions on the cervical vertebrae.

For your information. Breathing exercises with osteochondrosis of the cervical region, it is mandatory, and there are no restrictions for it. Breathing exercises in the supine position, accompanied by hand movements, are indicated even after serious abdominal or neurosurgical operations.

Forms of exercise therapy

The forms of prescribed exercise therapy depend on the period of the disease:

1. In the acute period or during exacerbation, treatment includes:

• isometric exercises for neck muscles with overcoming resistance;
• combinations static positions, contributing to the relaxation of the biceps, trapezius and deltoid muscle(see photo above);
• passive abduction of the arm, smooth swing movements in the shoulder joints in an accessible amplitude;
• if necessary, a course of a special Kogan-Malevik post-isometric relaxation complex - tension of the shoulder muscles, followed by passive hand movements;
• breathing exercises.

1. In the second period and during remission, exercise therapy for cervical osteochondrosis video consists of:

• static (isometric) exercises for the muscles of the neck and shoulder girdle;
• pendulum swings and hand swings (ballistic stretching);
• exercises for the shoulder girdle with gradually increasing weights;
• slow and smooth dynamic movements in the cervical region;
• swimming.

On a note. In the acute period, do not forget to include thoracic and abdominal breathing in the set of exercise therapy exercises for cervical osteochondrosis. It will help to return the reduced excursion back to normal. chest, formed due to the unnatural position of the spine, which alleviated the pain syndrome.

Execution rules

Instructions for performing a selection of exercises Gymnastics for the cervical spine with osteochondrosis:

1. If necessary, exercises can be performed while sitting.
2. With instability of the cervical vertebrae and wearing a Shants splint, do the exercises as much as possible without removing the corset.
3. All dynamic movements should be slow and smooth, without jerks and jerks, and their amplitude should be maximum, but not cause pain.
4. You can take food 30 minutes after the end of the lesson, and the start of the complex should be only an hour after the main meal.

On a note. Before performing this complex Gymnastics for osteochondrosis of the cervical spine, the video shows self-massage of the neck muscles, rubbing an ointment or gel prescribed by a doctor or, for example, Dolobene-gel, Troxevasin-gel or Decontractile cream.

A selection of exercises and positions for the treatment of osteochondrosis of the neck

After a few minutes of self-massage, warm-up exercises should be performed. They are well known to everyone and do not require the placement of videos in this article.

So:

• Perform several movements in the cervical region in different projections:
  1. bending forward and backward;
  2. turns left and right;
  3. tilts left and right;
  4. moving the chin forward and backward (in the photo above - right-bottom);
  5. combined turns with an inclination;
  6. circular rotations clockwise and counterclockwise.
• Do any exercises to warm up your fingers.
• Warm up the joints and muscles of the shoulder girdle:
  1. synchronous and asynchronous lifting and lowering of the shoulders;
  2. simultaneous rotational circular motions in the shoulders.

Isometric tension of the muscles of the neck

Perform “tilts” of the head to the left, right, forward, back, as well as “turns” to the right and left, overcoming the resistance of the arm and remaining motionless, as shown in the photo above, in addition this exercise excellent .

Stick to the following algorithm:

1. Block: 3 seconds of tension (inhale through the nose) - 6 seconds of relaxation (exhale through the lips folded in a tube).
2. Repeat each block 3 times, then make one rotation of the head clockwise and counterclockwise.
3. Perform the first block with minimal, the second with medium, and the third with maximum muscle tension and pressure of the hand (arms). Thus, during the first two blocks, red muscle fibers will be trained and strengthened. capillary network, and during the execution of the third block, white muscle fibers will be turned on, the tension of which will strengthen the strength of the muscles and slightly increase their volume.
4. After a few days, increase the duration of tension to 4 seconds, and relaxation to 8. It is worth increasing the duration of one isotonic tension up to 7 seconds, no more. Exhalation and muscle relaxation in this case will take 14 seconds.

This exercise can be performed both standing and sitting in any position. Bend your arms and put your fingers on your shoulders, keep your elbows straight to the sides as shown in the photo above.

Make several movements with your elbows up and down, then 4-5 adductions in front of you and maximum dilutions back. After that, draw circles “forward” and “backward” with your elbows at the same time.

Important. During the exercise, the back and neck should be straight, and the crown should reach for the ceiling.

Strengthen the deltoid muscle

Connect your hands above your head in a "bear castle" as shown in the figure (1):

1. Tighten all the muscles of the body trying to break the "lock". Do isometric tension while holding your breath for 3 to 10 seconds (maximum). Then, as you exhale, relax your muscles, and make one circular motion with clasped hands once in each direction (in the figure - 2). Repeat this alternation of statics and dynamics (1-2) two more times. Do not forget that the tension strength should be weak at first, then medium, and the third time - maximum.
2. Put a "bear castle" in front of solar plexus with elbows straight out to the sides, right hand"above". With a slight tension of the neck and shoulder girdle, while “hands go to break”, do 8-10 smooth movements elbows - one up, the second down (like a rocker). Then change the position of the hands in the castle, and repeat the movements.

Bear castle behind

Perform this exercise by alternating the position of the hands, spreading them through the sides. At the end point - in the lock, each time tighten your muscles more, observing the following time algorithm: first for 3 seconds, then 4, and so on up to 7. Do not forget that the back and neck should be straight.

Please note - the classic mudra (position of the hands) of yoga "bear castle" is performed by coupling four fingers without the participation of the thumbs, but the fingers should be tightly clenched into fists.

If this exercise is not available, then start with a light version with a towel, as shown in the photo below.

After a few weeks, the joints will develop and it will be possible to perform this exercise without a towel.

Grasshopper (Locust)

This posture will also help those who have problems with digestion, the genitourinary system and the prostate gland.

In the classic version, this yoga asana is performed lying down. Do not bend too much in the chest and tilt your head back. The line of the neck and chest should be straight. Pay attention to the legs - the feet should not be spread wider than the shoulders, and the heels should "look" at the ceiling.

Position holding time: as long as you can, but no more than 3 minutes. However, for starters, you can perform lightweight options in a standing or sitting position.

Final exercise

This position is contraindicated for pregnant women, and for people with pathologies knee joints and diarrhea should be performed with caution.

At the end, we recommend performing an asana that will help put all the joints of the spinal column in a natural position. anatomical position, and will make trips to a chiropractor unnecessary. Take a position as close as possible to that shown in the photo above. By the way, the "lower" leg and bent arm can be straight.

With each exhalation, do a small "twisting" in the lower back, chest and neck. Try not to allow excessive bending of the spine, but only twist.

Time spent in the asana: from 5-10 seconds to 3 minutes maximum. Don't forget to do the exercise on the other side. After 6-8 weeks of daily practice, your position will be no worse than that of the instructor.

Therapeutic gymnastics will be effective only if it is performed regularly, preferably daily. The price for refusing to perform and continuing a sedentary lifestyle is the return of all uncomfortable and painful sensations, as well as the progress of the disease, which threatens the occurrence of protrusions and hernias in the intervertebral discs.

Exercise therapy is used to treat many diseases of the musculoskeletal system. Simple and safe exercises save us from various ailments. What exactly to do if the neck hurts? In this case, exercises for osteochondrosis of the cervical spine come to the rescue.

The neck is one of the most vulnerable places

The neck is really very vulnerable and requires careful treatment. Vessels that feed the brain pass through it, as well as nerves through which signals enter the body that regulate our activity (motor activity, for example).

Our neck is in tension for most of the day, as its muscles need to continuously hold the head, the mass of which reaches 2 or more kg. Normally, the muscles cope with their task. But add to this the uncomfortable and incorrect postures that we tend to adopt, prolonged immobility. We load the muscles unevenly, depriving them of rest and complicating blood supply.

The first problems with the cervical region occur precisely due to excessive fatigue of the neck muscles. Typical symptoms are numbness and muscle fatigue. This primary problem is solved with a simple massage, which I will talk about a little later.

Often people do not pay attention to such symptoms, so we are talking about the treatment of a problem that has transformed into a disease - cervical osteochondrosis.

Hence the importance of charging for the neck with osteochondrosis.

How exercise therapy can relieve pain

With the development of the acute stage of cervical osteochondrosis, first of all, it is necessary to remove the pain syndrome. When the pain symptoms go away, treatment with exercise therapy can begin. This is a set of exercises for cervical osteochondrosis, which includes a number of head movements, including isometric exercises for the neck.

Gymnastics for the neck with osteochondrosis is mandatory. Without it, treatment will not give the desired effect. After all, without a strong muscular corset, the spine will continue to suffer from the vertical pressure of gravity.

The natural root cause of all diseases of the spine is gravity. Its vector is perpendicular to the earth's surface. Now let's imagine what happens to the spine if this load does not put pressure on it strictly vertically. For example, this happens when we sit hunched over at the table, immersed in various papers.

The neck is curved, tilted relative to the vertical by 45 degrees, if averaged. Due to the gravity of the head, a slightly diagonal displacement of the vertebrae relative to each other occurs. Intervertebral cartilages experience an unusual load for them, wear out and deform over time.

Normally, even this position is compensated by strong neck muscles, but what kind of strong muscles can we talk about when a person hardly moves? That is the problem.

If you delve into this issue, then nutrition, more precisely, the lack of joint-forming substances in food complicates the situation. Cartilage tissue is already updated slowly, and if the body lacks the necessary substances, it has nothing to renew itself from.

So, the root cause of osteochondrosis is gravity. But strong muscles can interfere with this process. So, already a secondary cause of osteochondrosis - weak muscles neck. Hence the conclusion: if cervical osteochondrosis has begun, exercises will help in solving this problem.

There are also exercises for dizziness with cervical osteochondrosis. In fact, they are the same as from osteochondrosis. Their meaning is to stretch the clamped muscles, strengthen them, free nerves and blood vessels from clamps.

In general, any physical exercise for osteochondrosis (without weights) helps to improve blood circulation throughout the body, including a more intense exchange of blood between the body and head. Our brain receives more nutrition and oxygen, and this affects labor productivity.

With various diseases of the spine, weight-bearing exercises, in general, should be performed with great care. Depending on the disease, movements that give a vertical load on the spinal column, back flexion, etc. may be excluded.

How long to do exercise therapy?

Human laziness has no boundaries. Often we stop exercising as soon as the problem goes away. A person is engaged in fitness while losing weight. As soon as he got desired result, everything stops. With diseases, this approach is not only ineffective, but also fraught with the return of the disease.

To prevent cervical osteochondrosis, you need to periodically deal with your neck. This is easily done at home. Besides, it doesn't take much time. The process is very pleasant - the feeling of warmth and relaxation in the muscles will not keep you waiting.

You can also buy a neck brace and wear it in acute periods. But there are subtleties here. Having got used to artificial support, you can live your whole life like this, because the corset holds the head instead of the muscles. And this is not at all useful for the cervical region. Muscles eventually lose their tone.

The therapeutic effect of the exercise against cervical osteochondrosis lasts from 2 weeks to a month. If you stop exercising as soon as the muscles lose tone again, you risk experiencing headaches and difficulty turning your head again. Therefore, exercises to strengthen the muscles of the neck in this case play a huge role in maintaining comfort.

So decide whether to do exercises for osteochondrosis or not.

Gymnastics complex for the neck

It is better not to do any exercises during exacerbation of cervical osteochondrosis. First, acute symptoms should be removed by your doctor. After all, if it hurts to move your head, all gymnastics will be painful.

The most effective exercises for cervical osteochondrosis are very simple: these are head movements plus isometric muscle tension. Everything is done very simply - at home, at work, on the road.

Here is an approximate set of exercises (we agree that the initial position is to sit straight, hands on knees):

1. In the starting position, gently turn your head to the right until it stops, then to the left. Feel your neck muscles stretch. The nuance here is this: turn your head and try to turn it a little further without jerking, keep this tension for 5 seconds. In general, it is better to start any exercises for the spine with exercises to strengthen the neck muscles. They include developing her flexibility and strength. Do 5 turns in each direction.
2. Now tilt your head to the side so that your ear is close to your shoulder. You don't need to raise your shoulder! In the same way as in the previous movement, hold the tension. If you have a flexible neck, help with your hands to press your ear to your shoulder. If it hurts - make movements with a painless amplitude! Perform 5 tilts to the right and left.
3. Now make circular movements with your head clockwise and counterclockwise. 8 movements in each direction. Slowly! You can hold your head with your hands. This effective gymnastics with osteochondrosis of the neck.
4. The warm-up is over, and now the strength exercises: with your right hand, rest against your right temple. Try to tilt your head to the right, and prevent this movement with your hand. Create such an effort that it is hard, but your head moves in the right direction. 10 times in each direction (to move to the left, use the other hand, respectively).
5. Now grab your head from behind (occipital region) and through the resistance of your hands, try to tilt the back of your head 5 times, then move your head back 5 times in a horizontal plane. A total of 10 times will be released.
6. Now rest your palms on your forehead and tilt your head down through the resistance of your hands (pull your chin to your chest). Do this 10 times, then move your head forward in a horizontal plane through resistance (like pigeons while walking).
7. And finally, you can stretch the trapezium by raising and lowering the shoulders. Raised - delayed for 2-3 seconds (pull up), lowered - relaxed. Do 10 repetitions.
8. Pull your neck in different sides, gymnastics is over. Do all of this once a day. This excellent charging for the neck with osteochondrosis.

What other exercises can you do? For example, for the flexibility of the neck. These are also exercises for the muscles of the neck, but they also pull the tendons. Thanks to this, your neck will be more mobile.

Additional Flexibility Exercises

This exercise must be performed not only with osteochondrosis of the cervical spine, but also, in principle, at the onset of 30–40 years. At this age, the degradation of muscle fibers begins, the loss of flexibility is gaining momentum especially if you do not engage in your physical form.

1. Pull your chin to your chest, help your head with your hands.
2. Tilt your head to the side with your hands so that your ear touches your shoulder. Stretch the side of your neck with your hand.

It's enough. And remember what you can’t do with cervical osteochondrosis - do it through pain.

Massage elements

When you have a headache or a stiff neck, you can rub and rumple your muscles.

Remember:

1. The muscle that holds our head is attached to the back of the head. Run your index and middle fingers across the muscle from the very back of the head and down, applying moderate pressure (so that it does not hurt, but is pleasant). Rinse this muscle to shoulder level.
2. Now we feel for the trapezoid with our hands and knead them. The trapezoid is located between the neck and shoulder from the back. After such simple manipulations, you will be born again.

Among other things, make sure that your neck is not blown. After the massage, she is warmed up and more vulnerable than ever to the cold.

And, finally, I repeat once again, while cervical osteochondrosis manifests itself acutely, therapeutic exercises do not need to do.

To summarize: if you do the exercises listed in the article, osteochondrosis of the cervical spine will not completely disappear (after all, the cartilage is already damaged), but the condition will noticeably improve, the clamps, pain symptoms will go away, the disease will stop progressing. Thus, you can forget about this unpleasant disease and live a full life.

But remember, exercises for the neck with osteochondrosis should be done regularly.

Cervical osteochondrosis is a disease caused by dystrophic changes in the tissues of the cervical spine and involving nerve roots and blood vessels in inflammatory processes. This, in turn, leads to a variety of concomitant diseases and symptoms, such as hypertension, migraines, numbness of the muscles of the face, tongue, hands, lack of air, dizziness, loss of consciousness.

To date, cervical osteochondrosis has dramatically rejuvenated - very often it is diagnosed already in 20-30-year-old young people. This is facilitated by an unhealthy lifestyle and inadequate, irrational nutrition.

Appointment of therapeutic exercises

With cervical osteochondrosis, blood circulation in the spine and adjacent muscles is disturbed. In this regard, the metabolism significantly worsens, and this, in turn, further aggravates the situation.

If the disease began to show its first symptoms, then it is best to apply special exercises for cervical osteochondrosis.

Active lifestyle with moderate and regular physical activity It will also have a great effect on the general condition of the body and will be able to prevent the appearance of atherosclerosis. But the main thing is that they are correct.

Otherwise, if there are degenerative changes in the bone structures, incorrect exercises can further aggravate the situation. It is important to remember that exercise therapy for cervical osteochondrosis is very effective, but if the stage of the disease is not the initial one, then other methods of treatment should be connected for greater efficiency.

Swimming is also effective for cervical osteochondrosis.

Remedial gymnastics is prescribed by the attending physician. And a qualified specialist conducts a gymnastics session, who will be able to choose the right exercises and teach them how to perform them efficiently.

What does physical therapy do?

• Improves the condition of the intervertebral discs.
• Increases joint mobility.
• Accelerates the blood flow of blood vessels, due to which the nutrition of all organs and tissues associated with the neck area increases.
• Improves cognitive functions of the brain.
• Strengthens the entire muscular system in the neck, arms and chest.
• Slows down the destruction of cartilaginous and bone tissues of the spine.

1. Age after 50 years.
2. Those who have sedentary image life.
3. Owners of weak and untrained muscles and ligaments.
4. Owners of such defects as flat feet, clubfoot, scoliosis, kyphosis.
5. Those persons who already had vertebral injuries in their medical history.

Complexity of treatment

It is important to remember that it is possible to use only a set of exercise therapy exercises only to prevent the disease. Whereas in the treatment it is necessary that the treatment be complex.

Along with therapeutic exercises, other methods should be used, such as massage, drug therapy, and physiotherapy. Only in this case will the therapeutic effect be noticeable.

The appointment of any treatment and procedure is done exclusively by a doctor.

Prevention of disease recurrence

It should be noted that exercise is not carried out during an exacerbation of the disease.

But after the acute phase has passed, physiotherapy exercises for cervical osteochondrosis will help strengthen muscle corset. Strong muscles will keep the spinal column in the right position and thus prevent further wear of the cartilage tissue.

This can either completely prevent or reduce the frequency of relapses.

It is only important to exercise regularly.

The effectiveness and benefits of exercise therapy

When performing exercise therapy for cervical osteochondrosis, one should take into account the fact that the neck is the most mobile part of the spinal column. It is important to be aware of this, since careless or incorrect exercise can provoke additional vascular compression. And this, in turn, will worsen blood circulation with all the ensuing consequences.

Positive effects of exercise therapy:

• Physical exercise help to increase the distance between the vertebrae, reduce the compression of nerve endings. This will lead to the fact that spasms will decrease, pain will decrease.
• Regular physical therapy exercises will help eliminate the state of hypodynamia.
• Strengthens the muscular corset.
• Accelerate blood circulation and nutrition of all tissues of the cervical region with nutrients.
• Restores tissues affected by the disease.
• The flexibility of the ligaments increases, and, consequently, the mobility of the neck.
• The likelihood of the appearance of osteophytes, which are bone processes, is reduced, they not only limit the mobility of the neck, but also make movements painful.
• Eliminates insomnia, headaches, fainting.
• Employability increases.
• Normalized correct posture. Such spinal curvatures as lordosis, kyphosis, scoliosis are excluded.

Indications for exercise therapy

The doctor prescribes physiotherapy exercises for cervical osteochondrosis, taking into account:

Dizziness, nausea, numbness of various parts of the face - if only these are the symptoms that accompany precisely cervical osteochondrosis. To do this, it is necessary to conduct a qualitative examination in order to exclude similar symptoms accompanying other diseases.

When not to exercise

Not everyone knows that despite the effectiveness of physiotherapy exercises, it also has strict contraindications. Cases when charging is prohibited:

• Exacerbation of the disease.
• Intensive pain. You can start exercising only after the acute phase has passed.
• The presence of an infection that affected the spinal column.
• Presence of heart disease.
• Possibility of bleeding.
• Diabetes.
• Serious diseases and pathologies of the eyeballs.
• The presence of diseases of the vestibular apparatus and impaired coordination of movements.
• Any inflammatory disease
• The presence of vertebral hernias.
• Spondylopathy.
• Bechterew's disease.
• Oncological diseases.
• High body temperature is a temporary restriction that lasts until the symptoms disappear.

Results of exercise therapy

Regular exercise of physical therapy for cervical osteochondrosis is a very effective way to prevent the progression of the disease, eliminate pain.

You need to perform only the complex that is selected and recommended for each individually. It is worth remembering that the treatment of cervical osteochondrosis and hypertension with gymnastics is very effective, but it must be regular and become a lifelong habit rather than a temporary solution to the problem.

What is required for classes

Important factors to be observed when performing a set of exercises:

• The room in which it is planned to do exercises should be well ventilated before class and have a source fresh air during execution. But make sure there are no drafts.
• The last meal should be completed 30 minutes before the start of the load. Also, do not eat directly immediately after the completion of gymnastics.
• Before you start exercising, it is worth warming up the muscular apparatus.
• Or also rub the body with a terry towel in the first stage.
• You can perform some actions from self-massage of the neck and shoulder girdle.
• Adhere to the principle - from simple to complex, the amplitude should increase gradually, no sudden jumps and stressful conditions to which the body is not adapted.
• Emphasize and pay special attention to those exercises that are aimed at muscle tension with their subsequent relaxation.
• Control that breathing is carried out through the nose.
• Closely monitor the pulse.

If you are not confident in your abilities, then you should resort to the help of a qualified trainer. This will ensure that the exercises are performed correctly.

If a doctor has diagnosed a condition of instability of the vertebrae of the cervical spine, then for exercise therapy you need to purchase a cervical collar and deal only with it. It is important to choose a soft collar.

It is important to alternate physical activity and proper breathing.

They begin to perform gymnastics with the easiest exercises, gradually increasing the complexity and amplitude. In the first lessons, choose 2 or 3 exercises and do only them, gradually increasing the number of exercises.

Always do exercises, even if it seems that the condition has improved. Since an exacerbation is possible, in case of cessation of physical activity.

You can perform the exercises at home, it is important to follow the instructions exactly so as not to harm.

Before starting treatment with exercise therapy, you need to consult with your neurologist, who can give basic recommendations. In addition, you should follow the basic rules, the observance of which will be the key to success in the fight against the disease:

• In the advanced stages of the disease, it is imperative to conduct initial classes with a qualified specialist - this will help to avoid global mistakes, and as a result, exclude deterioration.
• Performing any exercise should not be accompanied by severe pain. It is important to listen to yourself here. With severe and sharp pain, you should stop doing this exercise. When pain occurs from all types of stress - contact a neurologist. If the pain is not strong, then listen to yourself. If with each subsequent lesson it becomes less, it means that there is a positive progress.
• Control your posture while exercising.
• Each movement should be smooth and accurate. Remember that sudden movements can harm the vessels of the neck, with all the ensuing consequences.
• Exercises to strengthen the muscles of the neck should be carried out only in the absence of exacerbation.
• It is best if the exercises are performed immediately after waking up. This helps to awaken the metabolism and, as a result, in combination with the load, improve the nutrition of the musculoskeletal tissues.
• Spend 15-20 minutes a day exercising.
• If you warm up the neck before the main load, this will help to avoid discomfort later.
• Be wary of circular movements and those in which there is a tilting of the head back. Many experts believe that this can only worsen the situation.
• When the first pain and sharp uncomfortable sensations appear, an exercise should be performed in which the head tilts to the right and left.
• Loads must not be overlooked shoulder muscles- they should also be worked out.
• Clothing for gymnastics should be as comfortable as possible and not restrict movement.
• The instability of the cervical region is compensated by the Shants collar, which should be worn during gymnastics for those who have this symptom.
• The ideal option would be the one when this type of physical activity becomes a constant companion of your life. This will help get rid of not only the recurrence of the disease, but also prevent its progression.
• As soon as it becomes possible to massage the cervical region with your hand, this will increase blood flow not only in the neck, but also in the brain. And this will most positively affect cognitive functions and overall well-being.
• The more sedentary you are, the more you need to exercise.

Warm up before exercise

• Perform 3-4 deep breaths and exhalations with the legs slightly apart.
• Perform 10 rotational movements with the brushes. Keep your hands horizontal to the floor.
• Carry out 5–7 rotational movements with the elbow joints with straightened arms.
• Perform rotations shoulder joints. You can do it in one direction and then in the other direction. The position is parallel to the floor and separated to the sides.
• Do side slopes body.
• Make forward and backward bends as well. When bending back, do not allow a condition in which pain appears. If pain appears even with a slight amplitude, then this type of warm-up is simply skipped.
• Gently, without sudden movements, turn your head to the left and right. Try to make the amplitudes maximum, but also without the occurrence of uncomfortable sensations.
• While inhaling, push out the chest, thereby bringing the shoulder blades together. As you exhale, round your back.

Examples of exercises for this disease

All basic exercises can be divided into those that are performed while sitting, standing, lying or on all fours.

Here are 8 exercises against cervical osteochondrosis, which are performed from different starting positions of the body.

Standing exercises.

Exercise 1. Standing straight and looking in front of you, turn your head 90 0. All movements should be as soft and smooth as possible, sharp turns and jerks are not allowed. Repeat from 5 times in the absence of experience, up to 10 times for those who already have experience in physical activity.

Exercise 2. Standing and looking straight ahead, first gently drop your head on your chest, then slowly raise it to its original position. Repeat 5-6 times.

Sitting exercises.

Exercise 1. Lower your arms freely along the body on the sides. And then raise to a horizontal state. Fix in a horizontal position for 4-5 seconds and smoothly return along the body. Perform 20 times.

Exercise 2. Hands first lower the sides of the body. Next fold into elbow joints. Thus, part of the arm from the elbow to the fingertips becomes in a horizontal position and at the same time the arms should be parallel to each other. Then raise your shoulders as high as you can. Hold at the top for a few seconds and repeat the exercise 10 to 15 times.

Lying exercises.

Exercise 1. Lie down and relax, especially for the arms, neck, shoulders. Place both hands on the sides of the body. The legs are slightly apart. Inhale - turn the entire body of the body along with the lower limbs in one direction. It is important to leave the head lying in an unchanged state. Then the turns are repeated, only in the other direction. The number of turns should be 10.

Exercise 2. Hands on the sides (along the body). They should rise slowly upward, forming an angle of 90 0 to the floor. Fix them like this and then gently lower them down along the body. Do 10 repetitions.

Quadruple exercises.

Exercise 1. Starting position on all fours. Look straight ahead. Then lower your head gently down while arching your back (cat deflection). Hold this position for a few seconds and return to the starting position. Do 10 repetitions. Movements must be smooth.

Exercise 2. Standing on all fours, simultaneously stretch forward to a horizontal position opposite arms and legs. For example, the left hand and right leg. Hold this position for a few seconds and slowly return to the starting position. Then perform the same movement, but with a different hand and foot. There should be 10 such repetitions for each pair of limbs.

A set of isometric exercises

The safest and most effective exercises for cervical osteochondrosis are precisely isometric ones. They are unable to cause injury, but for that they effectively eliminate pain and improve physical state muscles. The essence of all isometric exercises is the resistance to artificially created pressure for a short period of time.

An example of the exercises in the video below:

Also some more exercises below:

Exercise 1. Starting position - sitting at the table. The elbow of one hand is placed on the table. The fingers of the hand, together with the palm, rest on the side of the head. With your hand, carry out a pressing movement on the head, and with it at the same time resist the pressure. It turns out, as if the hand is trying to tilt the head to the shoulder, but it does not give in. The pressure should last 5 to 10 seconds. Then change hands and push in the other direction.

Exercise 2. Sitting at the table, put your hand in front of you and rest your palm on your head. Press your hand on your head, trying to tilt it back, and press your head in the opposite direction, preventing displacement. In a state of tension, fix for 5-10 seconds.

Exercise 3. Lie down on the floor and try to press the back of your head as much as possible on the plane of the floor. Lock in this position of tension for 4-5 seconds. Then relax.

Exercise 4. It is performed similarly to the previous exercise, only from a lying position on the stomach. Now press your forehead on the floor. And fix this position for the same period of time. Alternate periods of tension with periods of complete relaxation.

Exercise 5. Lie on your left side on the floor and with the palm of your left hand rest against your head, while trying to move it up. Head to resist displacement attempts. Freeze in this position for a few seconds, then relax. Then change position to the opposite side.

Exercise 6. Stand at the surface of the wall and lean against it with your back. With the back of the head, try to press the back of the head against the wall as intensely as possible, trying to achieve maximum tension. Fix this state for 4-7 seconds.

Exercise 7. Sit on a chair. Put the brushes closed in the lock on the neck area, where the spinal column connects to the bones of the skull. To exercise pressure on this area, trying to tilt your head forward. But creating an effort with the muscles of the neck, do not allow the head to tilt forward, fix the state of tension for several seconds, and then completely relax.

The total number of repetitions of each of the exercises is from 5 to 10. Start with fewer repetitions, gradually increasing them to 10.

By the way, it is worth mentioning the fact that isometric exercises for headaches are also great help.

A set of dynamic exercises

It is effective to treat cervical osteochondrosis with gymnastics, but, for example, when performing dynamic exercises, possible pain should be avoided. If they are, but not very pronounced, then their intensity should gradually decrease, which will indicate an improvement in the condition.

The essence of performing all dynamic exercises is the restoration of maximum mobility of the cervical spine. Due to increased microcirculation, damaged tissues are restored, and the inflammatory process is eliminated.

Exercise 1. Head turns left and right. The amplitude is maximum, but such that there is no sharp sensation of pain. The chin does not touch the shoulders. The number of repetitions is from 5 to 10 in each direction.

Exercise 2. From a standing position with arms lowered along the body, you need to smoothly raise your hands up and try to stretch them up. Then slowly lower to the starting position. Repeat 8 times.

Exercise 3. Perform a rotational movement with both hands. Required condition is the absence of pain. The number of repetitions up to 10 times.

Exercise 4. Turn your head left and right, but in such a way that the chin tries to stretch forward, that is, the movement should resemble looking over your shoulder. The number of turns in each direction should be in the range of 5 to 10 times.

Exercise 5. Draw an oval with your chin so that it is elongated along the horizontal direction. When movements are made, the chin is pulled into the neck as much as possible. The number of repetitions is 5 in each direction.

After completing all the exercises, you should conduct a self-massage or at least rub the neck area well on the back and side surfaces.

Stick exercises

Exercises with a stick, whose length should be about 1 meter, are very popular. These are very effective workouts that can provide significant relief from cervical osteochondrosis.

Exercise 1. Take a stick and raise it above your head with both hands in a horizontal position. Then carry out the institution of the stick behind the head, while simultaneously turning the head to the sides.

Exercise 2. Grasp the stick with both hands as high as possible. Then perform body tilts alternately to the left then to the right. Simultaneously with this movement, try to pull the chin as high as possible.

Exercise 3. Take the stick as close to the ends as possible. Thus, the hands will be as far apart as possible from each other. Now try to make rotational movements with a stick, as if turning it simultaneously with both hands. Then repeat the same exercise, only moving your hands as close to each other as possible. This will work out the shoulder joint.

Exercise 4. If you put a stick on the back of your neck and then, without lifting or moving the stick, turn your head left and right, then, along with physical exercise, a kind of massage of the neck area is performed.

Dumbbell exercises

Exercises with dumbbells weighing from 1 to 3 kg are strength exercises, as a result of which, with their regular performance, you can significantly strengthen the muscle corset and take control of the spine disease.

Exercise 1. Standing straight, perform boxing movements with dumbbells on an invisible opponent. The movements should be intense with the maximum possible throw of the hands forward.

Exercise 2. It is necessary to bend the body under 90 0 to the floor. Pull the dumbbells to your chest and then spread your arms to the sides. Movement should not be abrupt.

Exercise 3. Standing straight, carry the dumbbells to the chest and then spread the straightened arms to the sides. For a second, it is worth lingering in the final position. In it, the hands should be parallel to the floor and divorced in different directions.

Exercise 4. Lowering your arms down with dumbbells, you should alternately raise each arm above your head, straightening it at the elbow joint.

Video gymnastics for dizziness

Many doctors agree that it is gymnastics and certain exercises that help eliminate such a dangerous symptom of cervical osteochondrosis as dizziness. In order to get acquainted with all possible types of exercises, it is worth studying the video.

Video yoga for osteochondrosis

Yoga - its regular performance will give excellent results. Of course, it is worth doing with a qualified trainer who can explain the correctness of the exercises. But if there is no financial opportunity or time is limited, then you can familiarize yourself with the mass of videos introducing the principles of yoga and more complex asanas.

Here is an example:

https://youtu.be/q4hLdsHFUxA

Video of exercises on the horizontal bar

You can also practice on the horizontal bar. Exercises can be performed on sports ground and at home, if there is a horizontal bar or a sports wall. To properly conduct each exercise, be sure to study the principles of their implementation from the video.

Videos pool exercises

Swimming with cervical osteochondrosis beneficial effect on both general state of a person, and to maintain a good physical shape of the muscles. If present this species diseases, it is recommended to visit the pool and perform certain exercises there. They will help: put the vertebrae in place (partially or completely), strengthen muscles, release pinched nerves by expanding the intervertebral space.

But there are also contraindications for swimming: acute diseases, epilepsy, colds and more. And in addition to contraindications, there are also concerns that are associated with improper technique for performing exercises in water. In order to avoid this, before starting classes, it is advisable to familiarize yourself with the methods and process of performing exercises in the water.

What exercises can not be done with cervical osteochondrosis

Gymnastics for cervical osteochondrosis at home conditions must be carried out correctly and exclude what cannot be allowed. Here is what absolutely cannot be done, so as not to aggravate the situation with the disease, or in order not to earn it:

• Swing the press, laying your hands on the back of your head and pulling the body forward with their help. This contributes to even greater deformation in bone structures, pinching of nerve roots and blood vessels.
• When swimming in a pool, many try to keep their heads as high above the surface of the water as possible. Thus, an unnatural throwing of the head back occurs. Which extremely negatively affects the condition of the vertebrae and muscles of the neck.
• Sharp turns of the head can injure even healthy body, not to mention the one in which there are any deviations.

Basic course of exercises

Here the most effective exercises for cervical osteochondrosis that help to reduce discomfort and stop the progression of the disease. The number of repetitions for each exercise is at least 5 times. At the moment of tension, fixation should occur for 10–20 seconds.

Neck circumference with hands

Put your hands on your neck. Big paley in front, all others converge behind. Then tilt your head to the side. The fingers at this time, as it were, create a collar that fixes the neck.

Leaning on the table with our hands

Come back to the table. Put your hands on it and leaning on them stretch up, slightly turning your head back. Then sit down. In this case, the elbows are at shoulder level. Squatting should be as high as possible. Tilt your head slightly forward at this moment.

pendulum head

Lay the book on your head and without holding it with your hands, stay like that for a few minutes. Next, apply a slight pressure on the head from above. Gradually increase the pressure. Then slowly reduce it and remove it altogether.

Bend your neck forward to resist

The palm rests on the forehead. At this moment, the head begins to press on the palm, trying to lean forward, as it were. But the palm resisting, does not allow this to happen. It is necessary to achieve such a state that there is tension between the hand and the head.

Extending the neck with resistance

Hands lie on the back of the head with palms. The head tries to push through the arms as much as possible and rush back. But her palms won't let her do it.

Bend the neck to the side, offering resistance

The palm is placed on the temple area. The head at this moment is trying to push towards the shoulder, but the hand does not allow it to do so. There should be maximum tension between the arm and the head.

Turning the neck and head, offering resistance

Put your hand with your palm so that it is located from the outer edge of the eyebrow to the lower jaw. After the hand has taken the correct position, try to turn your head towards the hand, as if describing a circle. But don't let your hand do it.

Additional Flexibility Exercises

Place the palms of both hands on the cheeks and temples. Try to make sliding movements up and down. In this case, the head moves in the opposite direction. There is a kind of sliding with resistance between the hands and the head. This helps to strengthen the muscles of the neck.

Place your palms down on your temples. While inhaling, try to pull your head up a little. As you exhale, slowly release. Repeat 5 times, slightly shifting the position of the palms.

Osteochondrosis is a disease of the spinal column, which implies dystrophic and degenerative processes in the intervertebral discs. For the treatment of such a disease, not only the reception is prescribed medicines but also curative Physical Culture. reduce pain and improve the overall well-being of the patient.

The main factor provoking chondrosis of the spine is an uneven load. It occurs as a result of sleeping on a soft mattress, an incorrect sitting posture, or wearing anatomically incorrect shoes. To the number additional factors that activate the pathological process include the following:

• excess weight;
• physical stress;
• genetic predisposition;
• age-related changes in the musculoskeletal system;
• violation of metabolic processes;
• pregnancy;
• prolonged and frequent dehydration of the body.

All these factors have a negative impact not only on the state of the musculoskeletal system, but also on the body as a whole.

Symptoms of the disease

Symptoms of osteochondrosis can be varied. It depends on the location of the lesion.

1. With neck injury dizziness, numbness of the hands and tongue, decreased vision and severe headaches are observed.
2. Thoracic type of osteochondrosis accompanied by pain in the ribs and sternum.
3. For lumbar injury discomfort is present in the lower back and numbness of the lower extremities is observed.

Indications for exercise therapy

Therapeutic exercises allow not only to relieve the symptoms of cervical osteochondrosis, but also to prevent further relapses of the disease.

Importance of physical activity

Exercise therapy has no gender or age restrictions. Indications for attending wellness classes:

• presence muscle spasm;
• pain sensations;
• weak muscular corset.

Such training will help not only fight degenerative-dystrophic changes in the spine, but also improve the general condition of the patient. Physical education will give strength and vigor.

The benefits of physical therapy

If the treatment of the disease was started at the initial stage, then physiotherapy exercises can not only relieve pain, but also eliminate the disease.

The analgesic effect is achieved due to the fact that exercises contribute to the restoration of normal muscle tone.

With the correct conduct of such gymnastics, you can reduce the pressure on the nerve endings.

What is required for training?

Gym kits may be required for classes. These are soft mats, rollers and sticks. For exercises on the hands and feet, tables will be required. These are special multi-section tables that can adjust the height. Outwardly, they resemble more a simulator than an ordinary table. They are designed for lying down or sitting at different inclinations.

Depending on the exercises performed, you may need:

• straps;
• tires;
• cuffs;
• roller carts.

The first three items are required for articular gymnastics. Roller carts are designed for those patients who cannot fully lean on their limbs.

In some cases, when performing exercises for the back and neck with osteochondrosis, it is used gymnastic stick. We talked about this in more detail in.

Methods of exercise therapy

Choose maximum effective methodology training for osteochondrosis will help a doctor or trainer. The specialist should also familiarize the patient with the basic safety rules.

Exists a large number of various methods of exercise therapy for osteochondrosis. Most often, passive traction is used. It is done under pressure. own weight. The duration of the training varies depending on the condition of the patient. It can last from 5 to 20 minutes. If necessary, additional weight can be added to carry out traction.

Therapeutic gymnastics involves breathing, restorative and special exercises. It is necessary to start training with minimal loads and a small amplitude.

Ways to restore the upper spine

There are many exercises and techniques that allow you to restore the spine. You can do both in a group in a special center, and at home.

Charging for home

Home workouts help not only eliminate pain, but also prevent them.. Before doing this, you should consult with a doctor or trainer. Positive effect will only be observed when correct technique and regular exercise.

Any workout should start with a light warm-up. If there is no pain, then you can stretch the knee vessels and ankle. Several squats and torso twists are recommended.

Simple twists and turns

Turns and tilts are two of the easiest and most effective exercises . Therapeutic effect:

• elimination of pain;
• removal of the load from the cervical vertebrae;
• improved mobility of the spine.

It is best to start with repetitions, and then smoothly move on to slopes. Each exercise is recommended to be done 10 times.

Axial rotation

With the help of axial rotation, you can stretch the muscles of the neck well and improve their elasticity. Exercise activates blood flow through the vessels. It will be especially useful for people with sedentary work. During the working day, you need to do 2-3 sets of this exercise.

Falling tower

In the “falling tower” exercise, you need to be as careful as possible.

1. Starting position - standing.
2. The legs should be spread apart, the shoulders should be lowered and the chin should be raised. During the exercise, the shoulders should be as relaxed as possible.
3. It is necessary to take the body and shoulders back for 5-8 counts, while the head remains on the basis of the place.
4. Return to the starting position should be as smooth as possible.
5. The optimal number of repetitions is 8 times.

Stretching with effort

This exercise is aimed at stretching the muscles and increasing their elasticity. It will also help relieve compression of pinched muscles.

Any wrong movement is fraught with displacement of the cervical vertebrae and injury.

Algorithm:

1. Performing a tilt to the right, you must try to touch the earlobe of the right shoulder.
2. It is necessary to fix the pose for 5-10 seconds.
3. The left hand rests on the head and makes several springy movements.
4. Similar movements are performed on the second side.

Before starting a workout, you need to warm up your muscles well. Otherwise, you can injure the ligaments and tendons.

Stretching with a towel

In terms of execution technique, towel exercises are similar to stretching with effort. It allows you to well stretch the muscles that support cervical vertebrae. A terry towel folded several times is used as a load enhancer.

The exercise is done as follows:

1. The towel is twisted and clasped with two hands at a distance of 30-35 cm from each other.
2. It is necessary to bring a towel over your head and lay it behind the back of your head.
3. When pulling the towel up, the neck muscles should not resist. To achieve this, you can tilt your head back a little.

The optimal number of repetitions is 8-10 times. If you do the exercise correctly, you can quickly get rid of muscle spasm and pain syndrome (we talked about other ways to relieve muscle and neck spasm with SHOH).

Gentle complexes for the neck

There are special sparing complexes that allow you to keep your neck muscles in good shape. It is necessary to perform such exercises only in the period between exacerbations.

Algorithm of the first exercise:

1. Starting posture - standing, arms lowered, posture even.
2. Slowly move your head 90 degrees. At the beginning, the amplitude should be minimal, as the patient's condition improves, head rotation can be brought up to 90 degrees.
3. Similar movements are performed on the second side.

If you make turns too quickly, then there is a risk of dislocation of the vertebrae. The number of repetitions can vary from 7 to 10 times in each direction.

To perform the second exercise, you should remain in the same starting position - standing with a straight back. It is necessary to gently lower your head and try to touch your chest with your chin. If it is not possible to do this, the exercise should be performed as much as possible.

Gentle gymnastics for osteochondrosis involves smooth and slow movements. They should not provoke severe discomfort.

Charging for the neck

Training according to Dr. Bubnovsky

Dr. Bubnovsky has developed a number of exercises that will help alleviate the patient's condition with cervical osteochondrosis and are suitable for doing at home. They will be an excellent prevention of the disease.

1. « spring". For the exercise, you can choose the most convenient starting position. You need to start with slow tilts of the head. It should smoothly move to stretching the neck up. Such movements are recommended to be repeated 5 more times.
2. « Metronome". This exercise is performed while sitting in a chair with a straight back. The head should be tilted to one side and fixed in this position for 30 seconds. The same is done on the second side.
3. « Review". It is necessary to slightly bend your head and fix the position. In this position, you should turn your head in different directions 5 times in each.
4. « Goose". This exercise is aimed at eliminating the second chin and improving blood circulation. You need to sit up straight and straighten your shoulders. On inspiration, the chin is pulled forward as much as possible, after 3 seconds it must be pressed against the shoulder.

   In this position, you need to hold your head for another 12 seconds, and then return to the starting position. On each side, you need to perform 5 repetitions.

5. « Heron". To perform the exercise, you need to straighten your back as much as possible and put your hands on your knees. After that, they are retracted behind the back, while the chin rises up. This exercise involves the cervical and thoracic parts of the spine.
6. « Complex review». Left hand should be placed on the right shoulder, while the head turns to the left. In this position, you need to fix for 30 seconds. Similar movements are performed on the second side.
7. « Fakir". Starting position - arms raised up. They need to be coupled and smoothly turn your head in different directions. In each of the positions you need to fix for a couple of seconds.

You will find more information about the treatment of osteochondrosis of the cervical spine at home according to the method of Dr. Bubnovsky at.

Butrimov complex

You can only do it if you feel good. The first exercises can provoke slight dizziness. Perhaps crunching crackling in the neck.

During the exercise, the shoulders should remain motionless.

Initially, you need to perform a neck flexibility test - you need to try to tilt your head to touch your chin to your chest. If it turned out to complete the task only by half, then this indicates poor flexibility of the cervical region.

Training should be done every day. You need to start with slight turns and tilts of the head. It is important not to sit too much in a fixed position. This exercise is perfect for after a long work at the computer.

We offer you to watch a video with a set of exercises according to the Butrimov method:

Photo

Below you will see different exercises in pictures for the treatment of cervical osteochondrosis:

How to improve the efficiency of classes?

An integrated approach will increase the effectiveness of training. It is important that the classes are regular, and the technique for performing the exercise is correct.

With what to combine treatment?

Comprehensive treatment includes not only exercise, but also proper nutrition.

The patient must:

1. lead the right way of life;
2. temper;
3. periodically undergo preventive massage courses.

Nutrition

In the diet of a person with osteochondrosis, all the necessary vitamins and nutrients must be present to restore injured tissues. The water-salt balance plays an important role. It is recommended to drink enough liquid.

The optimal amount of water depends on the age and severity of the condition.

If necessary, the doctor prescribes special diet . Its essence is fractional nutrition, that is, food should be taken in small portions 5-6 times a day. Such a scheme of eating will allow you to reduce body weight, thereby relieving the load from the spine.

Massage

Therapeutic massage for osteochondrosis should be performed by a specialist. Initially, he must make sure that there are no contraindications. Impact on the affected muscles allows you to relieve pain. Therapeutic effect:

• improvement of blood circulation;
• prevention of muscle atrophy;
• restoration of nutrition of soft tissues and discs.

Massage is best combined with physiotherapy and physiotherapy exercises.

We offer you to watch a video about the benefits and contraindications of massage for osteochondrosis:

Cold and hot shower

A contrast shower is recommended to be taken in the morning and in the evening.. If you douse yourself with cold water immediately after waking up, the load on the heart increases, so it is best to take a shower 30-50 minutes after waking up.

To prevent injury to the heart muscle, the pressure should be alternated from 40 ° C to 20 ° C.

You can not take a contrast shower after a long stay in the cold, this is dangerous hypothermia.

Gymnastics effect

Therapeutic gymnastics has a positive effect on the whole body. The following therapeutic effect is observed:

• activation of cerebral circulation;
• strengthening muscles in the chest and neck;
• elimination of headache and insomnia;
• removal of symptoms of cervical osteochondrosis.

Proper exercise will help the patient regain their ability to work. Therapeutic exercise is an excellent method of preventing diseases of the spine.

Relapse Prevention

To prevent relapse, it is necessary to carefully monitor nutrition and physical activity. Key recommendations:

1. Conduct moderate exercise. It can be swimming, gymnastics or non-contact wrestling.
2. During a long sedentary work It is necessary to periodically take breaks for a warm-up. They will help restore normal circulation.
3. It is best to sleep on an orthopedic mattress with a flat surface. Too flat pillows should be discarded.
4. Lifting or carrying heavy objects should be avoided.
5. It is necessary to give preference to orthopedic shoes.

It is important to monitor your emotional state. Increased anxiety, stress provoke an antispasmodic reaction. To eliminate it, you need to learn the methods of relaxation.

Possible consequences and complications

Incorrect or untimely treatment is dangerous with complications. Against the background of osteochondrosis, the following pathological processes may occur:

• radiculitis;
• intervertebral hernia;
• spinal cord strokes;
• kyphosis;
• paralysis of the lower extremities.

Despite the fact that the 4th degree of osteochondrosis is not accompanied by active symptoms, it is the most dangerous. The occurrence of complications at this stage can lead to disability.

Doctors focus on the fact that at the initial stage, cervical osteochondrosis is almost invisible and does not cause much discomfort. At this stage, treatment can only be carried out with help exercise therapy. It is necessary to reconsider nutrition and nutritional conditions.

Experts point out that the best prevention of cervical osteochondrosis is an active lifestyle.

Smoking should be completely abandoned. It is recommended to monitor your posture, especially when sitting for a long time or staying in one position. In severe forms of cervical osteochondrosis, special corsets and more active drug therapy are prescribed.

Cervical osteochondrosis reduces the quality of human life. With this disease, there is a feeling of stiffness and pain. To improve the condition and prevent complications, it is recommended to perform special therapeutic exercises.

Osteochondrosis of the spine is the most common problem in people over 40 years of age. But if you take adequate measures and pay enough attention to it, the consequences can be avoided. One of the main assistants in this is physiotherapy exercises, or. A set of exercises for osteochondrosis of the cervical spine is simple, and takes only 15-20 minutes.

Etiology of the disease

Osteochondrosis can be cervical, or, it depends on which part of the spine the disease develops. There are several main reasons for its appearance:

• Bad habits;
• Sedentary lifestyle;
• Excess weight;
• Age after 40 years;
• Orthopedic problems: or.

Rules for therapeutic exercises

Basic Rules therapeutic gymnastics are the same for all parts of the spine.

• Fresh air, or a well-ventilated area;
• All exercises begin with a warm-up;
• Perform only at the stage of remission of the disease;
• Movement should be free, so the clothes are selected comfortable;
• The movements are not sharp, gradually increasing in amplitude and number of times. Then you will avoid injury to the ligaments and muscles;
• If you feel pain, stop the session;
• Check your heart rate before and after exercise. If it is increased, then reduce the load;
• Watch your breath while charging;
• Regularity is the most important component of successful treatment. If you do exercises from time to time, then it will not give the desired effect;
• The exercises necessary for prevention are prescribed and selected only by a specialist. Do not self-medicate, it can bring the opposite effect;

Warm up

A very important component of the whole complex of exercises is a warm-up. It helps to avoid injury to muscles and joints. You need to do the warm-up slowly. First, simple hand swings are performed, then the charging elements become more complicated.

1. Stand up straight. Slowly, while inhaling with your nose, raise your hands up, after a full intake of air into the lungs, lower your hands making a noisy exhalation through your mouth.
2. To warm up the cervical spine, perform head tilts to the sides and rotational movements, lowering your head to your chest and making a semicircle from one shoulder to the other.
3. Then it’s worth stretching the chest a little, for this, stand against the wall so that you rest against it with your heels, buttocks, shoulder blades and the back of your head. Take 2 steps away from the wall and bring your shoulder blades together. Hold for 3 counts, then relax your shoulder blades and return to the wall.
4. Raise the left shoulder alternately, then the right and both shoulders together.

Each exercise must be done 10 times.

Exercise therapy for osteochondrosis

The most common type of this disease is cervical osteochondrosis. Therefore, it is important to pay attention to this particular section of the spine and perform simple exercises. We bring to your attention some of them:

Complex from a standing position

1. Stand up, hands on your hips. Start turning your head left and right. 10 times.
2. Then the same thing is done, only tilting the head to the right shoulder and to the left. Perform 10 times.
3. Start smooth rotational movements of the head describing a semicircle. 10 times.
4. Press your palm to your forehead, and press it into your palm. In this case, the muscles of the neck should tighten. Run 3 times.
5. Rest and press the back of your head on your palm so that the neck muscles also tense. 3 times.
6. Do the same procedure with the palm pressing the right and left temples. 3 times.

Complex from a prone position

Starting position for the complex: lying on your back, straightening your legs, arms along the body.

1. From the starting position (I.P.), slightly raise your head and stay in the position for about 5 seconds. To lower the head. Repeat 3 times.
2. Put your hands on your shoulders, perform rotational movements with your elbows in both directions 4 times. Repeat 3 times.
3. From I.P. lift one leg and bend it at the knee. Then swap legs. We simulate walking in place in a prone position. We perform 3 times for 30 seconds.
4. Raise your arms above you and alternately pull them to the ceiling, while tearing off the shoulder blade from the floor. For each hand 6 times.
5. Spread your arms out to the sides and up while inhaling. As you exhale, raise your knee and pull it towards your chest. Do not take your head off the floor. Repeat the exercise 5 times.
6. Lying on your back, put your hands on your waist. On an inhale, raise your legs and bend at the knees. As you exhale, bend your knees and relax your legs. Run 5 times.
7. Being in I.P. bring the shoulder blades together and press them to the floor. Hold the position for 3 counts. It is necessary to perform 5 times.

Complex from a sitting position

Sit on a hard chair. This is your I.P.

1. Sitting on a chair, press down on your left knee with your left hand for 3 seconds. We do the same exercise with the right hand. Then we press on our knees with both hands. We perform 5 times.
2. Pull your left shoulder towards your left ear. Let's pause for 3 seconds. Do the same exercise with the right shoulder. Then we try to pull both shoulders to the ears. 5 approaches.
3. We perform rotational movements with the left shoulder, then the right, and then both shoulders. 7 times for each shoulder.
4. Raise your legs with your knees slightly bent. Bicycle exercise.
5. As you inhale, spread your arms, as you exhale, wrap your arms around your shoulders.
6. Sit on the left side of the chair. We perform the following exercises:

6.1 Raise and lower the left hand;

• Hand movements back and forth, as if sawing firewood;
• We perform circular movements with our hands clockwise, then against;
• Raise your hand up, throw down and shake.

6.2 Transfer to right side chair and perform the same complex.

• Sit up straight in a chair. Raise your hands up as you inhale. Grab your knees as you exhale. Repeat 3 times.

The whole complex of exercises is performed slowly until slight pain.

Exercise therapy during exacerbation

If the disease progresses, and an exacerbation occurs, it is important to observe household rules of behavior. They include:

• Sleep and just lie only on a hard mattress;
• Place a pillow or bolster under your knees. So you remove excess tension from the spine;
• Accomplishments special exercises to relax the muscles of the spine.

When performing physical education at moments of exacerbation, it is important to perform all exercises slowly, sitting in front of a mirror, and sensitively control all your sensations.

I.P. sitting on a hard chair, legs together, hands on knees, head straight, chin parallel to the floor.

1. Very slowly turn your head first to the right and then to the left. The chin should be parallel to the floor. 3 times.
2. Tilt your head to the right shoulder, then to the left. The shoulders are fixed in one position and do not rise towards the head. 3-4 times.
3. Tilt your head down resting your chin on your chest. Do not throw your head back too much when you return to the I.P. Run 3 times.
4. Very slowly stretch your chin to the right collarbone, then in the middle, and to the left collarbone. 4 times.
5. Lower your head down so that the chin reaches the chest, slowly make movements in the form of a semicircle from one shoulder to the other. Run 4 times.
6. Stretch your neck up, hold the position for 3 seconds, and as you exhale, return to I.P.
7. Rest your forehead on your palm, hold for 3 counts, then rest your head on your palm, also for 3 seconds, and rest your right and left temples on your palm for 3 seconds.

Contraindications to exercise therapy

There are very few contraindications for performing therapeutic exercises. Most often, these are not contraindications, but recommendations for limiting classes in a certain period of time. With osteochondrosis, it is recommended not to engage in exercise therapy during the period of exacerbation and severe pain. But there are general contraindications. These include:

• Increased body temperature;
• Severe pain in any part of the body;
• The appearance of malignant neoplasms;
• Inflammatory and infectious diseases;
• High blood pressure;
• If the patient's mental state is disturbed, exercise therapy is not prescribed;
• Bleeding or its likelihood;
• blood clots;
• The presence of incurable progressive diseases.

When drawing up a course of treatment for osteochondrosis, as well as any disease that requires physical exercise, it is important for each doctor to determine the possibility of indications or contraindications for physiotherapy exercises. Therefore, the complex is made up by a specialist in this field.

If it is reasonable to approach the issue of prevention of osteochondrosis, then it can be completely avoided. The main recommendations are not complicated:

• Perform a daily complex of physiotherapy exercises;
• Take medications;
• move more;
• Get rid of bad habits;
• Watch your diet;
• Get your health check-ups regularly.

Prevention is The best way to prevent the disease, and to treat its consequences is quite difficult. If you consult a doctor at its first stage, follow the recommendations for treatment and not be lazy, then you can forget about the pain in a couple of months.