Therapeutic gymnastics is primarily aimed at strengthening the neck and back muscles, improves blood circulation in the human body and helps to improve the physical condition. However, with severe pain, it is contraindicated to do physical therapy exercises (movement therapy) so as not to complicate the situation. Exercise therapy for cervical osteochondrosis is prescribed in addition to the main drug treatment and massage.
The importance of physiotherapy in cervical osteochondrosis
Physiotherapeutic exercises (movement therapy) are preventive exercises that prevent the exacerbation of various diseases and are very effectively used in cervical osteochondrosis. Repeating the same exercise several times has undeniable benefits. Exercise therapy noticeably improves the patient's condition and helps to cope with pain. Osteochondrosis gradually recedes, because after exercise therapy:
- the blood supply improves significantly;
- there is a strengthening of the neck and back muscles;
- the spine in the neck becomes mobile;
- pinched nerves are restored;
- improves neck flexibility and shoulder movement;
- the pain diminishes.
Rules for doing exercises at home
In order for therapeutic exercises to be beneficial and not worsen the problem, you need to follow a number of simple but important recommendations:
- consult your doctor beforehand. Exercise is unsafe in the acute phase of cervical osteochondrosis. First of all, you need to ease the pain and achieve the onset of remission.
- doing gymnastics on a flat, solid surface;
- Measure your heart rate before, during and after exercising. You can do this the old way (with a stopwatch and your fingers) or use a fitness bracelet. If the heart rate is higher than 129, reduce the load;
- Movements with cervical osteochondrosis should be performed smoothly. Gradually increase the amplitude and intensity;
- Regularity of gymnastics and a systematic approach are important;
- If the exercises for therapeutic exercises are incorrectly chosen, the effect of the treatment of cervical osteochondrosis may be the opposite. Therefore, everything must be discussed with the doctor.
A series of exercises
Gymnastic exercises for cervical osteochondrosis are aimed at:
- Elimination of cramps;
- improved coordination;
- Strengthening the spine, chest, back, neck muscles;
- at the beginning of gymnastics, regardless of the technique chosen, you need to prepare and warm up the muscles.
Warm up and its importance
If you suddenly start the exercises right away and neglect to prepare the body, there is a risk that the ligaments will be damaged, stretched, and the pain syndrome will be exacerbated. Warming up for cervical osteochondrosis is easy and doesn't take long. Approximate action algorithm:
- Walk on the spot for 2-3 minutes.
- Turning the body sideways. Raise and spread your arms to your sides. If you can't make it to the end right away, don't be discouraged. Gradually, as you get rid of cervical osteochondrosis, the range of motion increases.
- Slow circular movements with the shoulders.
- Gentle turns of the head left and right.
- The warm up takes 7-10 minutes. It can be done both before gymnastics and during the day to disperse blood and get rid of stagnant processes in the spine and muscles.
- Next, you should go to the selected complex of medical gymnastics.
Bubnovsky exercises
Features of gymnastics according to this technique:
- the complex varies depending on the state of the spine and the physiological characteristics of the patient;
- it is allowed to move through pain if it is moderate;
- it is allowed to do gymnastics for high blood pressure and headaches;
- general exercises for cervical osteochondrosis;
- lower your chin on your chest. Then straighten your neck and pull your head slightly forward;
- From the previous position, stretch your beard towards your armpit. Then do the same thing, but in the opposite direction;
- turn your neck to the left, look up at the ceiling. Then to the right and to the ceiling;
- First, bandage your hands above your head, then spread them out to the side. Turn the neck so that you can see the hand of one hand or the other;
- stretch your palms towards the ceiling. The chin moves forward parallel to the floor;
- strength exercises in the fight against cervical osteochondrosis;
- Exercise equipment is usually required, but improvised means can be used for home gymnastics. To do during remission of cervical osteochondrosis and its prevention;
- Push-ups on chairs. In this case, the hands are placed on 2 chairs next to each other and the legs on a sofa or bed;
- gymnastic exercises with dumbbells from a lying position. Instead of dumbbells, you can take bottles of water or sand with you. Put your hands in front of you when you breathe in, behind your head when you breathe out;
- similar to exercise 2, but we do not place our hands behind our head, but to the side;
- lift the body between 2 chairs and put your hands on the seat;
- Do each exercise 10 to 15 times.
Shishonin's exercise series
The benefits of gymnastics in the treatment of cervical osteochondrosis:
- Simplicity;
- Security (economy mode);
- does not require any expenditure of time. Lasts no more than 25 minutes.
Basic exercises of therapeutic gymnastics:
- Spring. Tilt your head forward as far as possible. Count to 10, stand up. Repeat 5-10 times.
- Goose. With the nape of your neck tilted forward, stretch your beard to the right. Go up and do the exercise, but only to the left. Only 3 reps in each direction.
- Frame. The arm is parallel to the ground. The palm of the hand presses on one shoulder and the chin on the other. Then the other way around.
- Heron. Sit in a chair. Take your hands backTake a proud pose (chest with a wheel). Tilt your head back slightly and pull your chin towards the ceiling.
- Put your hands above your head. Keeping your back and head straight, straighten your arms to the right, then to the left.
Stretching exercises for cervical osteochondrosis will help relieve cramps and prevent pain:
- Put your left hand on your head and pull it towards your shoulder. The incline should be such that the neck muscles can be felt. Do a similar exercise on the right.
- Connect your palms at the back of your head and press down on your head and lower it as low as possible.
- Repeat the previous exercise adding side bends.
- Self-massage with stroking and kneading movements. It is necessary to soothe the muscles after exercising.
Complex of exercises Butrimov
- Pull your chin forward.
- Turn your head to the side, reach your beard up to your shoulders.
- Lower your head down in this position, turn to the side and up.
- Use your chin to make a semicircle from one shoulder to the other. Don't lift your shoulders.
- Tilt your head back. Turn your neck to the sides. The eyes are on the ground.
Dr. Burtimov's rule for gymnastics with cervical osteochondrosis: "If you have any doubt that the exercise will work, do not do it without a doctor. "
Gitta exercise complex
- Lie on a hard surface. Put your neck on the roller. Turn your head sideways.
- Sit with your back straight. Nod your head as if you are agreeing to someone.
- Now, in the same position, refuse the information as if you were to say "no".
- Lie down with your legs bent. Rotate the body from side to side.
- Lying on your stomach, lift your head and shoulders without using your hands.
Dikuls exercise set
With cervical osteochondrosis, the condition can worsen so that it becomes almost impossible to move. In such cases, Dikuls gymnastics helps. There are many exercises, some require special equipment. But some are easy to do at home:
- Place your right hand on your left ear. Pull your head to the right, raise your left hand parallel to the floor, bend your elbows slightly. Fix for 7 seconds, gently return to the starting position. Repeat 8 times. Do it in the opposite direction as well.
- Connect your palms in front of you, bring them behind your head, press on the back of your head, lower it. Try to round your back and bend it as low as possible. Back to the starting position.
- Sit at the table, prop yourself up on your elbows. Close your chin with your palms. Turn your head sideways.
- Press the back of your head with your palms together. Overcome the resistance and take your head back.
A series of exercises on the Evminov board
This mini trainer doesn't just work in the neck area. It is effective for osteochondrosis of any part of the spine. To train the neck, you should also purchase a Glisson loop. It fixes your chin and neck in place, helps stretch muscles, and relieve pinched nerves.
Gymnastics on Evminov's board should be carried out under the supervision of a specialist, so as not to aggravate the condition.
A series of exercises Norbekova
The author of the methods attaches great importance to mood and positive thinking, his system presupposes a change in the attitude towards life in general and thus helps to heal the entire body.
Exercise for cervical osteochondrosis:
- lower your chin towards your chest and slightly tense your neck muscles;
- throw your head back;
- Head tilts to one side so that the ear touches the shoulder;
- circular head movements with maximum radius;
- the main rule is an even back both during gymnastics and during the day. You need to focus on the sore area, do the exercises, and spiritually send love and warmth to it.
A series of exercises Neumyvakin
- In order to perform gymnastic exercises from Professor Neumyvakin, it is necessary to prepare a 2/3 full plastic water bottle. Volume 1. 5 liters.
- Lie on your backInstead of a roll, place a container of water under your neck. Make head movements to the sides and in circles.
- In the same position, alternately press your shoulders on the floor.
- Round your back, press your knees to your chest, and roll on the mat.
- Lie on your stomach. At the same time, lift your shoulders and legs, straighten them towards each other.
Sports in the water
Swimming strengthens your back and neck. It helps straighten the spine, get rid of cervical osteochondrosis.
If you can swim at a speed in the river or sea in the initial stages of the disease, then in cases where the problem is gaining momentum, it is better to sign up for the pool.
If physical fitness does not allow swimming, you can simply do gymnastic exercises. Water prevents muscle strains and injuries.
Exercises on the horizontal bar
The horizontal bar helps to relieve the back, stretch the spine and relieve the intervertebral discs. But with cervical osteochondrosis, it is dangerous to exercise on it. The cervical vertebrae can contract even more.
Doctors recommend hanging from the bar with your head down and holding your legs for cervical osteochondrosis. In this case, there should be a person nearby who will not drop you. Pull-ups have a positive effect during remission.
Safety measures
- The main task of therapeutic gymnastics is not to overdo it in order to avoid injury.
- Ask your doctor.
- Take your first gymnastics course with a specialist.
- Gradually increase the load.
- Do sports regularly.
- Carry out your movements gently and slowly.
Relapse prevention exercises
In order to consolidate the achieved result and not face the problem of cervical osteochondrosis again, you need to do exercises throughout your life. It would be nice if someone decided to do sports: swimming, volleyball, fitness. Any of the above exercises are sufficient. To prevent cervical osteochondrosis, increase the number of repetitions of each exercise up to 15-20 times.