Exercises for cervical osteochondrosis: important rules and tips

In addition to basic treatment and physiotherapy, patients are advised to perform special exercises for cervical osteochondrosis. They alleviate the human condition and prevent the development of dangerous complications. Permitted sports can only be practiced during remission of the disease. The safety of such therapy should be discussed with your doctor. He will recommend a series of exercises that promote recovery.

Gymnastics for cervical osteochondrosis

Gymnastics designed for the cervical spine is of great benefit to a person with such a diagnosis. It helps him recover faster and get rid of severe pain at the injury site. If you perform special exercises for the neck at an early stage of the development of the pathology, you can quickly forget about the main symptoms of the disease of the musculoskeletal system.

Therapeutic gymnastics has many positive aspects. It helps to prolong the period of remission and eliminate the clinical signs of the disease.

The after-charging effect begins to appear after about a month of regular exercise.

Gymnastics for the neck with osteochondrosis can be harmful if it is not performed according to the rules.

Directions

Performing special exercises for cervical osteochondrosis is indicated in the presence of the following disorders:

1. Osteochondrosis of the thoracic region in people of different ages.
2. Osteochondrosis of the 1st and 2nd cervical vertebrae.
3. Osteochondrosis of uncertain localization.

Charging will be useful for people at risk. We are talking about people with a weakened muscular skeleton. This also includes men and women forced to spend a large part of the day in front of the computer.

Contraindications

Recommended physical therapy for cervical osteochondrosis may be contraindicated in the presence of the following conditions:

• Exacerbation of pathological processes leading to severe pain.
• Instability of the cervical vertebrae.
• Exacerbation of osteochondrosis accompanied by a moderate clinical picture.
• Development of acute diseases caused by infectious agents.
• Some diseases of internal organs of a non-infectious nature.

The patient does not always understand whether physical exercises with such a diagnosis are useful or harmful. To answer this question, you need to carefully evaluate the contraindications to this treatment option. In addition, it would not be superfluous to consult a competent specialist who deals with the treatment of diseases of the musculoskeletal system.

Results of the lessons

Exercises can achieve positive results in treating the disease. An individually selected complex will help get rid of pain. It is effective against the main symptoms of cervical osteochondrosis. To achieve this, it is necessary to entrust the identification of manifestations (symptoms) of the disease and its treatment to an experienced doctor.

Don't expect immediate results from exercise. The first positive changes appear only after one or more months. It all depends on the severity of the disease and the regularity of training.

Series of exercises

Exercise recommended for osteochondrosis of the cervical spine should be included in the daily routine of any person with such a diagnosis. To get the maximum effect from classes, do not forget to regularly take medications prescribed by your doctor. Before starting to perform gymnastic exercises and any type of therapeutic exercise, you should do a short warm-up. It will prepare the body for further stress.

It is recommended to start charging after a hot shower. During the water procedure it is necessary to direct a jet of not very hot water onto the neck area for a few seconds.

As a warm-up, you can alternately bend to the sides and turn your head. Charging must go smoothly. At the same time, you need to make sure that your breathing remains even. Such simple exercises are incredibly useful because they sufficiently warm up the muscles.

Physical therapy

Physical therapy is often prescribed to patients with cervical osteochondrosis. During training, not only the muscles of the problem area are involved, but also those of other parts of the body. This prevents them from being overloaded.

Physical therapy includes various exercises intended for osteochondrosis of the cervical spine. They are grouped into separate methods and programs.

Patients should pay attention to eight basic exercises against cervical osteochondrosis:

1. Turn your head in different directions while staring at it for 10 seconds.
2. Tilt and throw your head back with fixation for 10 seconds.
3. Tilt your head towards your shoulders with resistance.
4. Bring your shoulders together and hold them for 10 seconds.
5. Alternate shoulder raises.
6. Circular movements of the shoulders.
7. Place your palms on the area of your back under your shoulder blades and hold the position for 10 seconds.
8. Inclinations of the body in different directions.

This type of training can also be done outside the gym. This is a kind of fitness for osteochondrosis, which is performed at home.

Each of these 8 exercises should be repeated 10-15 times.

Pilates

Pilates offers its own exercises to improve health. In the process of running, a person's back muscles are strengthened and blood circulation is normalized.

A patient diagnosed with osteochondrosis of the cervical spine can practice Pilates. Such training allows you to relieve spasms and improve the condition of the vertebrae.

Pilates gives you a feeling of freedom and relief. Regular exercise will relieve pain and normalize the condition of muscle tissue. The patient's neck complex must be prepared by a specialist. It is strictly forbidden to do it yourself.

Water aerobics

Just as useful as gymnastics is water aerobics. Thanks to such activities, your back stops hurting. They have a positive effect on the entire human body. A patient treated with this method will confirm that exercises for chronic cervical osteochondrosis can be performed in water.

Before performing the exercises, you need to warm up.

A set of exercises for osteochondrosis, which is performed in water, is selected by a specialist. During training, the muscles in the joint area should be affected. Due to this, the load on the position of the vertebra and other structures of the musculoskeletal system is reduced.

Gymnastics can be periodically replaced by regular swimming of any kind. The optimal duration of such a lesson is 45 minutes. It is recommended to train 3 times a week.

Isometric exercises

Gymnastics for cervical osteochondrosis can be based on isometric exercises. This type of training eliminates moving the trained area by bending or turning.

The essence of the exercise is that it is necessary to apply pressure to a certain area of the body. At the same time, the person counteracts it with the help of his muscles. Therapeutic and very effective exercises are repeated as many times as a person's physical form allows.

Isometric exercises to suppress the symptoms of the disease involve pressure on the temples, cheekbones, chin and forehead.

Lessons from a rehabilitation doctor

Gymnastics is actively used for osteochondrosis of the cervical spine. It allows you to train the lateral muscles of the neck. This workout can be done at home. The lessons include the following exercises:

• "Spring". You need to tilt your head forward and touch your chest with your chin. You need to stay in this position for 30 seconds. Next, the head is thrown back and held again for the same period of time.
• "Goose". It is necessary to turn your head to one side. It must reach the shoulder. Stay in the accepted position for half a minute. Then in the same way you need to reach the second shoulder.
• "Look at the sky". You need to sit up straight and turn your head to the side completely. You need to stay in this position for 30 seconds. After completing this exercise, you can begin to stretch in the opposite direction.
• "Chassis". While sitting, you need to put one hand on your shoulder. The head should be turned in the opposite direction. You need to stay in the position for half a minute. Subsequently, the exercise is repeated on the second side.
• "Fakir". Your palms should be folded and your arms should be slightly bent at the elbows. They must then be raised above the head. Next, you need to carefully turn your head in different directions, fixing it in this position each time for 30 seconds.
• "Heron". You need to sit down and spread your arms straight at your sides. At this time, the chin should be pulled forward until the person feels tension.

Each action must be performed 5-10 times.

These exercises are contraindicated during exacerbation of cervical osteochondrosis.

Run

Some men and women with this diagnosis go to the horizontal bar or do weight exercises for cervical osteochondrosis. However, experts recommend not using dumbbells and other heavy equipment during physical activity. Dumbbell training, which includes exercises with dumbbells, can negatively affect a person's well-being, as it is accompanied by an increased load. It is better to choose running for patients with cervical osteochondrosis.

Healthy running requires compliance with some requirements that increase the safety and effectiveness of training:

• You can start running only after completing the warm-up.
• It is advisable to walk around a bit before starting.
• It is better to choose a forest or park for training.
• Advance purchase of comfortable orthopedic shoes is required.
• After completing the lesson, you should simply walk for a while.

After running, you should take a contrast shower. It is recommended to do the same after completing the physical therapy complex.

What exercises should you not do?

In the course of acute osteochondrosis it is necessary to abandon sports activity. This means that you cannot exercise on the crossbar or treadmill, do push-ups or perform physical therapy complexes. Any exercise should be delayed until the exacerbation of the pathological process is suppressed.

Doctors prohibit patients from doing regular exercises when they are sick. This is because it can cause serious harm to a person. It is better to discuss with the doctor what exercises should not be performed with cervical osteochondrosis. By knowing this information, you will be able to choose workouts that are gentler for you that will help improve your overall condition.

If you have osteochondrosis, you should not overexert yourself. Do not perform sudden, rotary or twisting movements. Heavy lifting, bending and jumping are prohibited. Overhead somersaults and shoulder stands are also dangerous.

Tips for doing gymnastics

When undertaking health therapy, it is necessary to take into account the recommendations given by the attending physician. They refer to the correct training for osteochondrosis. A specialist can give the following advice:

1. Exercises should be selected only by a doctor based on the individual characteristics of the human body.
2. When choosing a complex, it is necessary to take into account the peculiarities of the pathological process.
3. It is best to exercise in clothes made of natural fabric that do not hinder movement.
4. It is recommended to train on a flat, hard surface.
5. It is necessary to choose a well-ventilated room for classes.
6. The load should be increased gradually.

If a patient experiences neck pain while performing the exercises, she should stop the exercise immediately and contact her doctor about this complaint.