Recommendations for performing exercise therapy exercises for cervical osteochondrosis

Cervical osteochondrosis is a common disease that occurs in people of both sexes and at different ages. It is possible to detect it more often when unavoidable degenerative changes have already occurred in the intervertebral discs of the cervical spine. This disease is considered chronic and it is impossible to completely get rid of it, but you can prevent its development by regularly performing special exercises.

Neck pain reduction and other benefits of exercise therapy for osteochondrosis

exercises for cervical osteochondrosis

Regular performance of a set of exercise therapy exercises contributes to the following positive changes in health status in diagnosed cervical osteochondrosis:

  • muscle and bone tissues are strengthened, and thanks to this, the muscle corset performs its main function more efficiently - it fixes the spine in a straight position;
  • improves posture and prevents curvature of the spine;
  • the load exerted on the spine during daily physical activity is evenly distributed;
  • the compressive load on the intervertebral discs is reduced;
  • improves blood microcirculation and lymphatic flow;
  • increases spinal mobility;
  • pain in the neck region decreases and its occurrence is avoided;
  • the period of remission of the disease increases.

Rules for performing a set of exercise therapy exercises

In order for a set of exercise therapy exercises aimed at improving the state of health in cervical osteochondrosis to be as effective as possible and not worsen the problem, it is necessary to observe several of the following rules during its implementation:

  • cannot self-medicate. Symptoms of cervical osteochondrosis, such as neck pain and headaches, are also characteristic of other diseases, so only a specialist doctor should diagnose the disease and prescribe therapy based on the results of a medical examination;
  • when prescribing a course of exercise therapy, other chronic diseases should be taken into account, in which certain neck exercises may be contraindicated;
  • it is impossible to perform gymnastics during an exacerbation of osteochondrosis, as any physical activity can increase the pain and worsen the condition. The exercise therapy complex should only be performed in a state of remission;
  • in case of deteriorating health and diseases associated with the exacerbation of other chronic or seasonal diseases, the implementation of a set of exercise therapy exercises should be postponed until full recovery;
  • gymnastics will be more effective if performed in a well-ventilated room and at a certain time;
  • exercise should be started 1-1, 5 hours after the last meal;
  • before doing gymnastics, you need to take a hot bath or put a hot towel on your neck to increase blood flow to this part of the body and thus prepare the muscles and ligaments for stress;
  • it is necessary to start neck gymnastics with a light warm-up, which can include several simple exercises, for example, swinging the arms, lifting the shoulders and performing rotational movements, bending and turning the body;
  • all gymnastic training movements for the neck with osteochondrosis should be performed slowly and smoothly;
  • performing a set of exercise therapy exercises, it is necessary to breathe correctly, inhaling through the nose and exhaling through the mouth. It is also very important not to hold your breath the moment the load reaches its peak;
  • at first, you can include only a few exercises in the lesson, and not all elements of the complex at once, allowing the body to get used to the loads. As you adapt, the load can be increased with the authorization of the attending physician;
  • after gymnastics, you need to perform a light massage in the cervical collar area to relieve excess tension and avoid neck pain due to intense load. Also, you can take a hot shower and try to relax in a horizontal position on an orthopedic mattress and pillow.

An effective set of exercises

neck gymnastics with osteochondrosis

Therapeutic gymnastics, the purpose of which is to prevent the onset of neck pain and improve the condition with osteochondrosis, can include the following simple but effective training movements:

  1. Having taken a comfortable standing or sitting position, you need to gently turn your head first to the left and then to the right. Repeat the turns 10 times in each direction. When performing this exercise, you need to keep your back straight and avoid lifting your shoulders. The head should be turned so that the chin is over the shoulder. If pain occurs, the range of head movement should be reduced.
  2. Being in a comfortable straight position, you need to slowly tilt your head as low as possible, trying to touch the base of the sternocleidomastoid muscle with your chin. In this case, the muscles located at the back of the neck should be as relaxed as possible. Then, during the exercise, you need to gently tilt your head back, trying to reach the top of your back with the back of your head. Repeat inclines 10 times back and forth.
  3. When tilting your head to the right side, you need to place the palm of your right hand on your temple and lightly press your head, stretching the side muscles of your neck. Repeat the exercise on the other side, pressing the left temple with the other palm. In total, you need to perform 10 of these inclines.
  4. Keeping your head straight, place your hand on your forehead and try to tilt your head down, overcoming upper limb resistance for 10 seconds. Repeat the exercise up to 12 times. In the same way, it is necessary to perform bends backwards and to each side, fixing the head at the peak of resistance to the arm for 10 seconds.
  5. Lie on your stomach, inhale and lift your upper body, supporting yourself with the palms of your hands at chest level. Hold this position for 60 seconds, remembering to breathe properly during this time. After a minute, you can return to the starting horizontal position and repeat the exercise 3-5 times.

In order for the exercise complex to be as effective as possible, it is necessary to participate in this program regularly.