Osteochondrosis of the neck is a disease characterized by pain in the corresponding spinal area and is characterized by pathological changes in the intervertebral disc. Often, it is faced by people who lead an inactive lifestyle and spend a lot of time in one position. One method of treatment is exercise therapy exercise. Those at risk, but have not yet had such a diagnosis, should adhere to preventative measures. Such classes require prior consultation with the doctor and his recommendations.
Exercise at home or work
Those faced with such a diagnosis should regularly devote time to warming up the cervical vertebrae. Otherwise, the disease can develop into a more serious health problem. There are exercises that can be done during breaks at work or at home in front of the TV:
- Lie on your back, place a small pillow under your head and press with your head for 30 seconds. Then roll over and press your forehead on the pillow for another 30 seconds.
- Lie on the bed so that the neck and head remain outside its edges. First, bend your head down, lie on your stomach, then supine, and then repeat the same thing on the right and left.
- Sit in a chair with hands down. The legs are slightly open. Do it slowly, but head in tilt first forward, stretching your neck as much as possible and reaching your chin to your chest. Then backwards, try to touch the back of the head with your back.
- In the same position, make circular movements with the shoulders, first forward, then backward. Try to do the exercise with a large amplitude.
- Without changing position, tilt your head first to the left shoulder, and then to the right.
- Raise your hands, bend at the elbows and reach with your fingers to the opposite ear, then your hands behind the back of the head. Then do the same with the other hand.
- Sit with your back upright, tilt your head back and reach with your ears to the corresponding shoulders, first on one side and then on the other.
- Keep your head straight, slowly turn it to the left and then to the right.
- Place the palm of your hand on your forehead and press on it. In this case, the arm does not move, resistance should be felt only on the neck muscles. Hold like this for 20-30 seconds, and do the same with the palms of your hands behind your head. Then you have to press alternately first on the right cheek, then on the left.
- Stand up, throw your head back and, tensing your neck muscles, slowly lower your head forward.
- Touch your chin to your chest and slowly turn your head left and right.
All exercises should be done in 5 repetitions in each direction. If its implementation is accompanied by pain, then support with the hands is required.
Medical complex physical training
Exercise therapy for cervical osteochondrosis involves the following set of physical exercises:
- Standing or sitting upright, straighten your head so that your gaze is directed straight forward. Work with your eyes only. Look at them from left to right, in opposite directions, up and down, in different directions, rotate in a circle.
- Starting position - as in the previous exercise. Turn your head first a few times to the left and right, then tilt your chin first to one shoulder, then to the other shoulder.
- Lying on your back, stretch your arms to the side parallel to the floor surface and turn your body to the side. When turning to the right, the left foot also goes to the right, and vice versa. When turning - exhale, when returning to the starting position - inhale.
- Lie down, hands on sides, legs straight. Sit slowly and without sudden movements, help yourself with your hands. Then take your starting position.
With such a diagnosis, it is necessary to perform not only physical exercises associated with a certain load, but also breathing:
- Standing or lying on your back, place your hands on your stomach. Inhale slowly, filling and inflating the abdomen, and exhale more slowly, pulling it inward.
- Lying down, place one hand just under the neck, and the other under the chest. Inhale and tighten your muscles. Then exhale - relaxation. Do it slowly and smoothly.
Perform all physical exercises 4-5 times and complete the complex as follows: take a supporter with both hands, standing between them (two tables, two chairs); connect your legs and go up to the ends of the legs. Rotate in a circle with the lower body, first in one direction, then in the other. The body must be relaxed.
Disease prevention
Prevention is always better than cure. But, unfortunately, no one thought about it until the doctor made a diagnosis. Those who spend a lot of time in one position, rarely move and neglect sports, should follow these recommendations:
- Every hour, get up from your work, cross your palms behind your head, connect your shoulder blades and turn your body left and right. Turning around, you need to pause, and then take your starting position. This should be done slowly and without sudden movements. Calm and deep breathing.
- While at work, you need to stretch your spine as often as possible and make a tilt to the left and right.
- At home, you can do exercises on the floor without a carpet. To do this, lie on your back and straighten your legs. Pull the right leg to the chest first, bend it at the knee, and then the left. In this case, you can grip your legs with your hands and press on yourself.
- Kneel and bend the upper body towards the floor. Bend your back as much as possible, lift your neck and head, then round it, press your forehead to the floor.
- After a day of work or exercise, you just need to lie on a hard, flat surface for 10 minutes, completely relaxed. You can pull your legs to your stomach and hug it.
Such prevention can prevent not only the disease itself, but also existing exacerbations. You need to do this regularly, not from time to time. Then it will be possible to avoid stooping and pain in the neck.
It is desirable to implement the complex presented in the same order, because the loads in it run in ascending order. The first exercise is to warm up and help warm up and prepare the muscles for more serious loads.