Osteochondrosis of the neck is a disease that manifests with pain in the relevant area of the spine and is characterized by pathological changes in the intervertebral discs. Most often, it is faced by people who lead a sedentary lifestyle and spend a lot of time in one position. One of the methods of treatment is the exercise of exercise therapy. Those who are at risk, but do not yet have such a diagnosis, should adhere to preventive measures. Such classes require prior consultation with a physician and his recommendations.
Exercise at home or at work
Those facing such a diagnosis should regularly devote time to warming the cervical vertebrae. Otherwise, this disease can develop into more serious health problems. There are exercises that can be performed 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 beyond its edge. First, lower your head, lying on your stomach, then on your back, and then repeat the same thing on your right and left sides.
- Sit in a chair with your hands down. Feet a little apart. First do the slow but deep tilt of the head forward, extending the neck as much as possible and reaching the chin up to the chest. Then turn, trying 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 perform the exercise with a large amplitude.
- Without changing position, tilt your head first to your left shoulder, and then to your right.
- Raise your hand, bend at the elbow and extend your fingers to the opposite ear, passing your hand behind the back of your head. Then do the same with the other hand.
- Sit with your back straight, tilt your head back and lie with your ear on the respective shoulder, first on one side and then on the other.
- Keeping your head straight, gently turn first to the left and then to the right.
- Place your palm on your forehead and press on it. In this case, the arm is immobile, resistance should be felt only in the neck muscles. Hold for 20-30 seconds and do the same with the palm on the back of the head. Then you have to press alternately first on the right page, then on the left.
- Stand up, tilt your head back and, tensing your neck muscles, gently lower your head forward.
- Touch the chin to the chest and gently turn the head left and right.
All exercises should be performed in 5 repetitions in each direction. If their implementation is accompanied by pain, then hand support is required.
Physical exercises of the medical complex
Exercise therapy for cervical osteochondrosis includes the following group of physical exercises:
- Get up or sit up straight, head straight so that your gaze is straight forward. Work only with your eyes. Look at them from left to right, in the opposite direction, up and down, in different directions, rotate in a circle.
- Starting position - as in the previous exercise. Turn your head first a few times left and right, then tilt your chin first on one shoulder, then on the other.
- Lie on your back, spread your arms to the sides parallel to the floor surface and turn your body to the sides. When turning right, the left foot also goes to the right and vice versa. When you turn - exhale, when you return to the starting position - suck.
- Lie down, arms at your sides, legs straight. Sit slowly and without sudden movements, helping 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:
- Stand up or lie on your back, put your hands on your stomach. Breathe in slowly, filling and inflating the stomach, and exhale even more slowly, pulling it out.
- Lie down, place one hand slightly below the neck and the other under the chest. Breathe in and tighten the muscles. Then exhale - relaxation. Do it slowly and smoothly.
Perform all physical exercises 4-5 times and complete the complex as follows: grasp the supports with both hands, standing between them (two tables, two chairs); tie the legs and stand up to the toes. Roll in a circle with the lower body, first in one direction, then in the other. The body should be relaxed.
Disease prevention
Prevention is always better than cure. But, unfortunately, no one thinks about it until a doctor makes a diagnosis. Those who spend a lot of time in a position, rarely move and ignore sports, should follow these recommendations:
- Every hour, get up from the workplace, cross your palms at the back of your head, tie your shoulder blades, and turn your body left and right. Turning, you should pause for a split second and then get to your starting position. This should be done slowly and without sudden movements. Breathing is calm and deep.
- While you are at work, you should stretch your spine as often as possible and do left and right anime.
- At home, you can do floor exercises without carpet. To do this, lie on your back and straighten your legs. First pull the right leg to the chest, bending it at the knee, and then the left. In this case, you can shake the leg with your hands and press it to yourself.
- Sit on your knees and bend your upper body towards the floor. Bend your back as much as possible, raising your neck and head, then round, pressing your forehead to the floor.
- After a day of work or exercise, you just need to lie on a firm, flat surface for 10 minutes, completely relaxed. You can pull your legs up to your stomach and hug them.
Such prevention can prevent not only the disease itself, but also the deterioration of an existing one. You need to do this regularly, not occasionally. Then it will be possible to avoid bending and neck pain.
It is desirable that the presented complexes be carried out in the same order, as the load on them goes in ascending order. The first exercises are warm-ups and help warm up and prepare the muscles for more serious loads.