Therapeutic gymnastics is mainly aimed at strengthening the muscles of the neck and back, improving blood circulation in the human body and helping to improve physical condition. But with severe pain, it is contraindicated to perform physiotherapy exercises (exercise therapy), so as not to complicate the situation. Exercise therapy for cervical osteochondrosis is prescribed in addition to the main drug treatment and massage.
The importance of physiotherapy for cervical osteochondrosis.
Physiotherapy exercises (exercise 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. Exercise therapy markedly improves the patient's condition and helps to cope with pain. Osteochondrosis gradually recedes, because after exercise therapy:
- blood supply improves markedly;
- there is a strengthening of the muscles of the neck and back;
- the column of the neck becomes mobile;
- pinched nerves are restored;
- improves neck flexibility and shoulder movement;
- the pain lessens.
Rules for exercising at home
In order for therapeutic exercises to be beneficial and not aggravate the problem, you need to follow a number of simple but important recommendations:
- consult your doctor beforehand. In the acute phase of cervical osteochondrosis, it is not safe to exercise. 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 (with a stopwatch and fingers) or with a fitness bracelet. If the heart rate is higher than 129, reduce the load;
- Movements with cervical osteochondrosis should be performed without problems. Increase the amplitude and intensity gradually;
- regularity of gymnastics and a systematic approach are important;
- if the exercises for therapeutic exercises are chosen incorrectly, the effect of the treatment of cervical osteochondrosis may be the opposite. Therefore, everything should be discussed with the doctor.
A set of exercises
Gymnastic exercises for cervical osteochondrosis are aimed at:
- elimination of spasms;
- better coordination;
- strengthen the spine, chest muscles, back, neck;
- at the beginning of gymnastics, regardless of the chosen technique, you need to prepare and warm up the muscles.
Warming 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. Warming up for cervical osteochondrosis is simple and does not take long. Approximate algorithm of actions:
- Walking in place for 2-3 minutes.
- Turning the body sideways. Raising and extending the arms to the sides. If you can't make it to the end right away, don't be discouraged. Gradually, as you get rid of cervical osteochondrosis, your range of motion will increase.
- Slow circular movements with the shoulders.
- Gentle turns of the head to the left and to the right.
- The warm-up lasts 7 to 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 need to go to the selected complex of medical gymnastics.
Bubnovsky exercises
Characteristics of performing gymnastics according to this technique:
- the complex varies according to the condition of the spine and the physiological characteristics of the patient;
- it is allowed to move through the pain if it is expressed moderately;
- it is allowed to do gymnastics for hypertension and headaches;
- general exercises for cervical osteochondrosis;
- Lower your chin toward your chest. Then stretch your neck and slightly pull your head forward;
- From the previous position, stretch the beard towards the armpit. Then 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, bring your hands together above your head and then spread them out to the sides. Turn your neck so that you can see the hand of either hand;
- stretch your palms toward the ceiling. The chin moves forward, parallel to the ground;
- strength exercises in the fight against cervical osteochondrosis;
- Usually, exercise equipment is needed, but for gymnastics at home, you can get by with improvised means. Do 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 placed side by side and the legs on a sofa or bed;
- dumbbell gymnastic exercises from a lying position. Instead of dumbbells, you can bring bottles of water or sand. When inhaling, the hands in front of us, when exhaling, pull them back behind the head;
- similar to exercise 2, but we direct our hands not behind the head, but to the sides;
- being between 2 chairs, lift your body, resting your hands on the seat;
- do each exercise 10 to 15 times.
Shishonin exercise set
The advantages of gymnastics in the treatment of cervical osteochondrosis:
- simplicity;
- security (saver mode);
- it does not take much time. It takes no more than 25 minutes.
Basic corrective gymnastics exercises:
- Spring. Tilt your head forward as much as possible. Count to 10, straighten. Repeat 5-10 times.
- Goose. With your neck bent 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 ground. The palm presses on one shoulder, the chin presses on the other. Then vice versa.
- Heron. Sit in a chair. Take your hands away. Strike a proud pose (chest with wheel). Tilt your head back slightly, pulling your chin toward the ceiling.
- Raise your hands above your head. Keeping your back and head straight, stretch your arms to the right and then to the left.
Stretching exercises for cervical osteochondrosis will help relieve spasms and prevent pain:
- Place your left hand on your head and pull it towards your shoulder. The slope should be such that the neck muscles are felt. Do a similar exercise to the right.
- Connect your palms to the back of your head and, pressing down on your head, lower it as low as possible.
- Repeat the previous exercise adding side bends.
- 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 side, reach with the beard to the shoulders.
- Lower your head down, in this position, turn sideways and up.
- Describe a semicircle with the chin, in the direction from one shoulder to the other. Don't lift your shoulders.
- Tilt your head back. Turn your neck to the sides. The gaze goes to the ground.
Dr. Burtimov's rule for gymnastics with cervical osteochondrosis: "If you doubt that exercise will work, don't do it without a doctor. "
Gitta exercise complex
- Lie down on a hard surface. Place your neck on the roller. Turn your head sideways.
- Sit up 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. Turn your body from side to side.
- Lying on your stomach, lift your head and shoulders without using your hands.
Dikul exercise set
With cervical osteochondrosis, the condition can get worse to the point where it is almost impossible to move. Dikul gymnastics helps in such cases. There are many exercises, some of them require special equipment. But some are easy to do at home:
- Put your right hand on your left ear. Pull the head to the right, raise the left hand parallel to the ground, slightly bend the elbow. Fix for 7 seconds, gently return to the starting position. Repeat 8 times. Do it in the opposite direction as well.
- Connect the palms of the hands in front of you, bring them behind the head, press the back of the head, lower it. Try to round your back and bend as low as possible. Go back to the starting position.
- Sitting at the table, prop yourself up on your elbows. Support your chin with your palms. Turn your head sideways.
- Press with your palms together at the back of your head. Overcoming resistance, he throws his head back.
A set of exercises on the Evminov board.
This mini trainer works not only in the cervical region. It is effective for osteochondrosis of any part of the spine. To exercise your neck, you must also purchase a Glisson loop. It fixes the chin and neck, helps to stretch the muscles and releases the compressed nerves.
Gymnastics on the Evminov table should be performed 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 the state of mind and positive thinking, his system presupposes a change of attitude towards life in general and, therefore, helps to heal the whole body.
Gymnastics for cervical osteochondrosis:
- lower your chin to your chest, slightly tensing your neck muscles;
- throwing the head back;
- the head is tilted to one side, so that the ear touches the shoulder;
- circular movements of the head with a maximum radius;
- the main rule is a level 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 of Professor Neumyvakin, it is necessary to prepare a plastic water bottle with 2/3 of its capacity. Volume 1, 5 liters.
- Lie on your back. Place a bowl of water under the neck instead of a rolling pin. Move your head sideways and in a circle.
- In the same position, alternately press your shoulders against the ground.
- Round 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.
Exercising in the water
Swimming strengthens the back and neck. Helps to straighten the spine, get rid of cervical osteochondrosis.
If in the initial stages of the disease you can swim in the river, the sea, at a pace, then in cases where the problem is gaining momentum, it is better to enroll in the pool.
If physical fitness does not allow swimming, you can simply do gymnastic exercises. Water prevents muscle strain and injury.
Exercises on the horizontal bar.
The horizontal bar helps to relieve the back, stretch the spine and reduce the load on the discs. But with cervical osteochondrosis, it is dangerous to do gymnastics with it. The vertebrae in the neck can contract further.
Doctors recommend hanging from the bar head down, supporting the legs for cervical osteochondrosis. In this case, there must be a person nearby who will not drop you. Pull-ups have a positive effect during the remission period.
Security measures
- The main task of recovery gymnastics is not to overdo it to avoid injury.
- Consult your doctor.
- Take the first gymnastics course with a specialist.
- Increase the load gradually.
- Get regular exercise.
- Do your movements smoothly and slowly.
Exercises to prevent relapse
To consolidate the result obtained and not face the problem of cervical osteochondrosis again, it is necessary to perform exercises throughout your life. It would be nice if a person decides to play sports: swimming, volleyball, fitness. Any of the sets of exercises above will do. To prevent cervical osteochondrosis, increase the number of repetitions of each exercise up to 15-20 times.