Therapeutic gymnastics is mainly aimed at strengthening the muscles of the neck and back, improves blood circulation in the human body and helps improve physical condition. But with severe pain, it is contraindicated to perform physiotherapy exercises (physical therapy), so as not to complicate the situation. Physical therapy for cervical osteochondrosis is prescribed in addition to the main drug treatment and massage.
The importance of physical therapy for cervical osteochondrosis
Physiotherapy exercises (physical therapy) are preventive exercises that prevent the exacerbation of various diseases and are used very effectively in cervical osteochondrosis. Repeating the same exercise several times brings undeniable benefits. Physical therapy greatly improves the patient's condition, helps to cope with pain. Osteochondrosis gradually recedes, because after physical therapy:
- blood supply greatly improves;
- there is a strengthening of the muscles of the neck and back;
- the spine in the neck becomes mobile;
- pinched nerves are restored;
- improves neck flexibility and shoulder movement;
- the pain decreases.
Rules for doing exercises at home
In order for therapeutic exercises to be useful and not aggravate the problem, it is necessary to follow a series of simple but important recommendations:
- consult your doctor in advance. In the acute stage of cervical osteochondrosis, it is unsafe to do exercises. First you need to reduce pain, achieve the onset of remission;
- do gymnastics on a flat, solid surface;
- measure your heart rate before, during and after gymnastics. You can do it the old-fashioned way (using a stopwatch and your fingers) or use a fitness bracelet. If the heart rate is above 129, reduce the load;
- movements with cervical osteochondrosis must 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 chosen incorrectly, the effect of treating 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 spasm;
- better coordination;
- strengthen the spine, chest, back, neck muscles;
- at the beginning of gymnastics, regardless of the chosen technique, it is necessary to prepare and warm up the muscles.
Heating and its importance
If you suddenly start the exercises directly, neglecting the preparation of the body, there is a risk of damaging the ligaments, stretching and increasing the pain syndrome. Rewarming for cervical osteochondrosis is simple and does not take much time. Approximate algorithm of actions:
- Walk in place for 2-3 minutes.
- Turning the body to the sides. Raise and spread your arms to the sides. If you can't get it right to the end, don't be discouraged. Gradually, as you get rid of cervical osteochondrosis, the range of motion will increase.
- Slow circular movements with the shoulders.
- Regular turns of the head to the left and right.
- Warm-up takes 7-10 minutes. It can be performed before gymnastics, as well as during the day, in order to disperse blood and eliminate stagnant processes in the spine and muscles.
- Next, you should go to the selected complex of medical gymnastics.
Bubnovsky exercises
Features of performing gymnastics according to this technique:
- the complex varies depending on the condition of the spine and the physiological characteristics of the patient;
- it is allowed to move through the pain if it is moderately expressed;
- it is allowed to do gymnastics for hypertension and headache;
- general exercises for cervical osteochondrosis;
- lower your chin to your chest. Then straighten your neck and slightly pull your head forward;
- from the previous position, stretch the beard towards the armpit. So do the same, but in the opposite direction;
- turn your neck to the left, look at the ceiling. Then to the right and to the ceiling;
- first, join your hands above your head, then spread them to the side. Turn your neck so that you can see the hand of either hand;
- stretch with palms towards the ceiling. The chin advances, parallel to the floor;
- strength exercises in the fight against cervical osteochondrosis;
- exercise equipment is usually needed, but for gymnastics at home, you can get by with improvised means. To be done during the period of remission of cervical osteochondrosis and for its prevention;
- push-ups on chairs. In this case, the hands are placed on 2 chairs standing 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. On inhalation, the hands in front of us, on exhalation, we throw them back behind the head;
- similar to exercise 2, but we direct the hands not behind the head, but to the sides;
- lying between 2 chairs, lift your body, placing your hands on the seat;
- repeat each exercise 10 to 15 times.
Shishonin's set of exercises
The advantages of gymnastics in the treatment of cervical osteochondrosis:
- simplicity;
- safety (economy mode);
- it doesn't take time. It takes no more than 25 minutes.
Basic exercises of remedial gymnastics:
- Spring. Tilt your head forward as much as possible. Count to 10, straighten. Repeat 5-10 times.
- Goose. With 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 floor. The palm presses on one shoulder, the chin on the other. Then vice versa.
- Heron. Sit in a chair. Take your hands back. Take a proud pose (chest with a wheel). Tilt your head back slightly, pulling your chin towards the ceiling.
- He raises his hands above his head. Leaving his back and head straight, he stretches his arms to the right, then to the left.
Stretching exercises for cervical osteochondrosis will help relieve spasm, prevent pain:
- Put your left hand on your head and pull it towards your shoulder. The slope should be such that the neck muscles feel. Do a similar exercise to the right.
- Connect the palms of the hands to the back of the head and, pressing on the head, lower it as low as possible.
- Repeat the previous exercise adding side pushups.
- Self-massage with stroking and kneading movements. It is necessary to calm the muscles after gymnastics.
Butrimov exercise complex
- Pulling the chin forward.
- Turn your head to the sides, reach the shoulders with the beard.
- Lower your head, in this position, turn to the sides and up.
- Describe a semicircle with the chin, in the direction from shoulder to shoulder. Don't shrug your shoulders.
- Tilt your head back. Turn the neck to the sides. The gaze is directed at the floor.
Dr. Burtimov's rule for gymnastics with cervical osteochondrosis: "If you doubt that exercise works, don't do it without a doctor. "
Gitta exercise complex
- Lie down on a hard surface. Put the neck on the roller. Turn your head to the sides.
- Sit with your back straight. Nod your head as if you agree with someone.
- Now, in the same position, deny the information, as if you were saying "No".
- Lie down with your legs bent. Rotate your body from side to side.
- Lie on your stomach, raise your head and shoulders without using your hands.
Dikul's set of exercises
With cervical osteochondrosis, the condition can worsen to such an extent that it becomes nearly impossible to move. Dikul's gymnastics helps in such cases. There are many exercises, some require special equipment. But some are easy to do at home:
- Put your right hand on your left ear. Pull your head to the right, raise your left hand parallel to the floor, slightly bend your elbow. Correct for 7 seconds, smoothly return to the starting position. Repeat 8 times. Do it in the opposite direction as well.
- Connect the palms in front of you, bring them behind the head, pressing the back of the head, lower it. Try to arch your back and lean as low as possible. Return to the starting position.
- Sitting at the table, lean on your elbows. Squeeze your chin with your palms. Turn your head to the sides.
- Press with your palms together on the back of your head. Overcoming the resistance, bring your head back.
A set of exercises on the Evminov board
This mini trainer works not only on the cervical region. It is effective for osteochondrosis of any part of the spine. To train the neck, you should also purchase a Glisson ring. It fixes the chin and neck, helps to stretch the muscles and release the pinched nerves.
Gymnastics on the Evminov board should be carried out under the supervision of a specialist so as not to further worsen the condition.
A set of exercises Norbekova
The author of the methods attaches great importance to mood and positive thinking. Her system assumes a change in attitude towards life in general and thus helps to heal the whole body.
Gymnastics for cervical osteochondrosis:
- lower the chin to the chest, slightly tensing the neck muscles;
- throw back your head;
- the head tilts to the side, so that the ear touches the shoulder;
- circular movements of the head with maximum radius;
- the main rule is an even back both during gymnastics and during the day. You need to focus on the painful area, do the exercises, mentally send love and warmth there.
A set of Neumyvakin exercises
- To perform gymnastic exercises from Professor Neumyvakin, you need to prepare a 2/3 full plastic water bottle. Volume 1, 5 liters.
- Lie on your back. Put a container of water under the neck instead of a roller. Make head movements to the sides and in circles.
- In the same position, alternately press your shoulders to the floor.
- Around your back, press your knees to your chest and roll onto the mat.
- Lie on your stomach. Raise your shoulders and legs at the same time, stretch them towards each other.
Exercise in the water
Swimming strengthens the back and neck. Helps straighten the spine, get rid of cervical osteochondrosis.
If in the early stages of the disease you can swim in the river, in the sea, at a speed, then in cases where the problem is catching on, it is better to sign up for the pool.
If your fitness does not allow swimming, you can simply do gymnastic exercises. Water prevents muscle fatigue and injuries.
Exercises on the horizontal bar
The horizontal bar helps relieve the back, lengthen the spine and reduce the load on the discs. But with cervical osteochondrosis, it is dangerous to do gymnastics on it. The vertebrae in the neck can contract even more.
Doctors recommend hanging on the bar with the head down, holding the legs for cervical osteochondrosis. In this case, there should be a person nearby who won't drop you. Pull-ups have a positive effect during the remission period.
Security measures
- The main task of remedial gymnastics is not to overdo it, to avoid injury.
- Consult your doctor.
- Take your first gymnastics class with a specialist.
- Gradually increase the load.
- Exercise regularly.
- Make your movements smoothly and slowly.
Exercises to prevent relapse
To consolidate the obtained result and not again face the problem of cervical osteochondrosis, it is necessary to perform exercises throughout life. It would be great if a person decided to engage in sports: swimming, volleyball, fitness. Any of the above sets of exercises will do. To prevent cervical osteochondrosis, bring the number of repetitions of each exercise up to 15-20 times.