Osteochondrosis of the neck is a disease that manifests itself in pain in the corresponding area of the spine and is characterized by pathological changes in the intervertebral discs. It is most often faced by people who lead a sedentary lifestyle and spend a lot of time in one position. One method of treatment is exercise therapy. Those who are in danger, 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 who are faced with such a diagnosis should regularly devote time to warming up 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, put a small pillow under your head and press it with your head for 30 seconds. Then turn around and press your forehead on the pillow for another 30 seconds.
- Lie on the bed so that the neck and head remain outside its edge. First, lower your head while lying on your stomach, then on your back, and then repeat the same on the right and left sides.
- Sit in a chair with your hands down. Legs slightly apart. Make slow but deep inclines of the head first forward, stretch the neck as far as possible and reach the chin to the chest. Then back, trying to touch the back of his head with his back.
- In the same position, make circular movements with your shoulders, first forward and 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 arm, bend it at the elbow and reach with 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 reach for the appropriate shoulder with your ear, first on one side and then on the other.
- Keeping your head upright, turn it slightly first to the left and then to the right.
- Place your palm on your forehead and press it. In this case the arm is motionless, resistance should be felt only in the neck muscles. Hold for 20-30 seconds, and do the same with the palm of your hand on the back of your head. Then you have to alternately press first on the right cheek and then on the left.
- Get up, tilt your head back and, tensing your neck muscles, gently lower your head forward.
- Lean your chest against your chest and turn your head slightly left and right.
All exercises should be performed in 5 repetitions in each direction. If their implementation is accompanied by pain, arm support is needed.
Physical exercises of the medical complex
Exercise therapy for cervical osteochondrosis includes the following set of physical exercises:
- Stand up or sit up straight, straighten your head so that your gaze is directed straight ahead. Work only with your eyes. Watch 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 and 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 side. When turning to the right, the left foot also goes to the right, and vice versa. When turning - exhale, when you return to the starting position - inhale.
- Lie down, arms out to the side, 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 particular load, but also breathing:
- Get up or lie on your back, put your hands on your stomach. Inhale slowly, fill and inflate the abdomen, and exhale even more slowly, pulling it inside.
- Lie down, place one hand under your neck and the other under your chest. Inhale and tense the muscles. Then exhale - relax. Do it slowly and smoothly.
Perform all the physical exercises 4-5 times and complete the complex as follows: grab the supports with both hands, standing between them (two tables, two chairs); connect your legs and rise to your toes. Rotate in a circle with your 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 thinks about it until the doctor makes a diagnosis. Those who spend a lot of time in one position, rarely move and ignore sports, should follow these recommendations:
- Every hour, get up from work, cross your palms on the back of your head, connect your shoulder blades and turn your body left and right. When turning, you have to stop for a split second and then take the starting position. This should be done slowly and without sudden movements. Breathing is calm and deep.
- While at work, you need to stretch your spine up as often as possible and make left and right inclines.
- At home, you can do exercises on the floor without carpets. 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 that case, you can grab the leg with your hands and press it against you.
- Kneel on your knees and bend your upper body towards the floor. Bend your back as much as possible, raising your neck and head, and then round them, pressing your forehead to the floor.
- After a day of work or exercise, it only takes 10 minutes to lie on a hard, flat surface, completely relaxed. You can lift your legs up to your stomach and hug them.
Such prevention can prevent not only the disease itself, but also the worsening of the existing one. You need to do this regularly, not from time to time. Then it will be possible to avoid bending and pain in the neck.
It is desirable to perform the presented complexes in the same order, because the load in them goes in ascending order. The first exercises are warming up and help warm up and prepare the muscles for more serious loads.