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What exercises to do for osteochondrosis of the cervical spine

Cervical osteochondrosis is a disease of the intervertebral discs in the neck. It is thanks to the intervertebral discs that the spine maintains its flexibility and strength. With osteochondrosis in the spinal column, metabolism is disrupted and the discs lose elasticity. This leads to difficulty moving in the cervical spine.

One of the main causes of osteochondrosis is prolonged immobility of the body. As a result of this condition, the muscles of the spinal column do not work, and therefore weaken, therefore physical therapy is an important component in the treatment and prevention of this disease.

Prevention of cervical osteochondrosis

For prevention, it is recommended to perform exercises to strengthen the muscle corset and prevent curvature of the spinal column. Gymnastics also helps to evenly distribute the load on the vertebrae, slow down the aging and wear of cartilage and bone tissue. There is even a set of exercises against spasms and pain.

Gymnastics helps with an integrated approach in the fight against osteochondrosis of the cervical vertebrae.Exercises should also be performed as a preventive measure, especially for headaches or dizziness.

According to statistics, 30% of headaches arise precisely because of osteochondrosis of the cervical spine. Cervical osteochondrosis is the cause of vegetative-vascular dystonia, panic attacks and other unpleasant conditions.

Exercises should also be done by those who spend long hours at the computer, straining their necks, or lead a sedentary lifestyle. The goal of gymnastics is to improve the mobility of the vertebrae and restore the elasticity of the neck muscles.

Contraindications for performing gymnastics

Physical therapy for osteochondrosis of the cervical spine is one of the most important aspects of treatment. It promotes the gradual restoration of blood circulation, the vertebrae returning to their normal position and strengthening the spine.

But gymnastics also has contraindications.Below we will consider cases when it is not recommended to perform gymnastics.

  1. During the period of exacerbation of the disease, when the pain is pronounced.
  2. Fever.
  3. acute respiratory infections, flu.
  4. Diseases of internal organs of a non-infectious nature: tumors, myocardial infarction, hepatitis, cholecystitis, appendicitis.
  5. Infectious diseases of the nervous system.
  6. Intervertebral disc herniation.

Let's consider what exercises cannot be done with cervical osteochondrosis.

  1. Rotate your head. This puts maximum stress on the lower cervical spine. This may lead to increased pain.
  2. Exercises with barbells and dumbbells are contraindicated.
  3. Push ups.

Athletics, badminton and tennis are also prohibited.

If activities such as running and push-ups are prohibited, then Pilates for cervical osteochondrosis is one of the effective methods of prevention.

Exercises for cervical osteochondrosis

Before performing exercises for osteochondrosis of the cervical spineyou need to do a warm-up:

  • warm up your muscles with a hot shower - this will help relieve spasms and work out your muscles better;
  • perform a light but energetic massage of the neck area. Carefully monitor the body’s reaction to avoid pain;
  • treat the affected area with anti-inflammatory gel to relieve swelling.

The complex of measures for the treatment of osteochondrosis includes both medicinal and manual effects on the damaged area. It is necessary to use an extensive complex of therapeutic exercises, which we will consider in more detail below.

Gentle exercise option. This mini-complex of exercise therapy for cervical chondrosis can be performed every day. Let these exercises become a daily morning exercise for thoracic and cervical osteochondrosis, which can be performed at home.

You should always start with a warm-up.It is necessary to warm up the muscles of the cervical spine and prepare them for subsequent loads.

Warm-up

You can warm up using the exercises below:

  • 1 exercise.IP: standing or sitting, arms at sides parallel to the floor. Bend both arms at the elbows, with your hands touching your shoulders. Return to IP. Perform 10 flexion-extension exercises;
  • Exercise 2.IP: arms bent at the elbows, hands touching the shoulders. It is necessary to perform circular rotations forward and then backward. Perform 5 approaches of each variation;
  • Exercise 3.IP: standing or sitting, arms along the body. Circular rotations in the shoulder back and forth with slightly bent elbows. Perform two times, 5–10 movements in both directions;
  • Exercise 4IP is the same as in the previous exercise: arms are bent at the elbows, extended down. Arms to the sides, parallel to the floor. Stay in this position for 5 seconds, return to IP. Do 7-10 times.

Isometric exercises

After warming up, you can begin performing isometric gymnastics. The essence of this technique is that the head and neck are not involved in all movements. These are lightweight exercises, they are allowed even during the acute period of the disease, because when they are performed, the vertebrae cannot move and the cartilage is not injured.

Cervical osteochondrosis requiring therapeutic exercises

All exercises must be performed from the IP (starting position) standing or sitting on a stool, with the head and neck motionless. Execution time: 5 seconds, number of approaches: 2–5.

Exercises:

  1. It is necessary to clasp your hands in a "lock" and place them on your forehead. Press on your forehead while resisting with your head.
  2. Move the same "lock" to the back of your head and apply pressure with your hands, while tilting your head forward. Also resist, do not allow your palms to tilt your head.
  3. Place your right palm on your right cheek and press with it as if you were trying to tilt your head to the side. At the same time, keep your neck muscles tense. Do the same on the left side.

Do these exercises daily. This mini-complex of exercise therapy for cervical chondrosis will improve your well-being and restore mobility.

Dynamic exercises

If you do not experience acute pain and severe discomfort in the neck area, you can start performing the dynamic complex - these are the most effective exercises for the prevention of cervical osteochondrosis.

They must be performed to increase range of motion and increase blood circulation.

The peculiarity of dynamic gymnastics is that all exercises are performed at a slow pace, 5–10 repetitions in both directions. IP: standing or sitting on a chair.

Exercises:

  1. Turns the head left and right. While performing the movement, pull your chin back, as if trying to see what is behind your back.
  2. Head tilts left and right. As you bend over, stretch with the top of your head to create a feeling of stretching the muscles.
  3. Tilts the head back and forth.
  4. Circular movement of the chin. As you move, pull it into your neck.
  5. Tilt your head slightly back and from this position turn it slightly to the right and left.
  6. Raise your shoulders up as much as possible and hold them in this position for 10 seconds, then relax and lower them.

Exercises for neck pain

There is a set of exercises for pain in the cervical spine:

  1. In IP, sitting on a chair, arch your back, straighten your shoulders, stretch your neck, tense, relax. Perform 10–15 times.
  2. Move your head back, reach your chin towards your neck, hold for a few seconds.
  3. Stretch your neck and look up, stay in this position. Perform 10–15 times.
  4. Bend back. Stand up straight, place your hands on your lower back and bend back. Do it 10 times.
A set of exercises for osteochondrosis of the cervical spine

Exercises to strengthen neck muscles

When the acute period passes, you need to start strengthening the neck muscles. To do this, there are also a number of exercises that you can perform every morning to become the owner of a beautiful and healthy neck.A set of exercises to strengthen the neck muscles:

  1. Touch your chin to your chest, while stretching your neck and reaching the top of your head towards the ceiling.
  2. Raising your head slightly, nod with an amplitude of 2–3 cm. When nodding, carefully turn your head left and right.
  3. Raise your head a little and swallow saliva 5 times.
  4. Tilts ear to shoulder.

Back exercises

Do not forget that the treatment of osteochondrosis requires an integrated approach. If there is pain in the neck and limited mobility in this area, then it is worth taking care of your back -start doing back exercises for osteochondrosis, at least for prevention.

  1. Actively contract your abdominal muscles until you feel slightly tired.
  2. Exercise "Cat-cow": standing on all fours, arch and arch your back.
  3. Lying on the floor, bend your knees and place your hands behind your head. Touch your knees to the floor - 10 times on the right, 10 times on the left.
  4. Lying on your back, pull your toes towards you, stretch for 5 seconds, relax for 5 seconds. Repeat 10 times.

Conclusion

Physical therapy is not a panacea. In order for help with osteochondrosis to be as effective as possible, a whole range of measures is needed, including medications, manual therapy, and physiotherapy. Monitor the condition of your spine, do exercise therapy, eat right, and in case of acute pain, immediately consult a doctor.