Recommend
Official site Hondrogel

A selection of exercises and gymnastics for cervical osteochondrosis

neck pain with cervical osteochondrosis

Therapeutic gymnastics is mainly aimed at strengthening the muscles of the neck and back, improves blood circulation in the human body and helps 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 medication treatment and massage.

Importance of physical therapy for cervical osteochondrosis

Physiotherapy exercises (exercise therapy) are preventive exercises that prevent the aggravation of various diseases and are used very effectively in osteochondrosis of the cervix. Repeating the same exercise several times brings undeniable benefits. Exercise therapy significantly improves the patient's condition, helps to cope with pain. Osteochondrosis gradually recedes because after exercise therapy:

  • blood supply is significantly improved;
  • has a strengthening of the neck and back muscles;
  • the spine in the neck becomes mobile;
  • stuck nerves are restored;
  • improves neck flexibility and shoulder movement;
  • the pain subsides.

Rules for doing exercises at home

In order for therapeutic exercises to be beneficial and not aggravate the problem, you should follow a number of simple but important recommendations:

  • consult your doctor in advance. In the acute stage of cervical osteochondrosis, it is not safe to do exercises. First you must reduce the pain, reach the beginning of forgiveness;
  • do gymnastics on a flat and firm surface;
  • measure your heart rate before, during and after gymnastics. You can do this the old-fashioned way (using a stopwatch and fingers), or use a fitness bracelet. If your heart rate is higher than 129, reduce the load;
  • movements with osteochondrosis of the cervix should be performed smoothly. Increase the amplitude and intensity gradually;
  • regularity of gymnastics and a systematic approach are important;
  • if therapeutic exercises are chosen incorrectly, the effect of treating cervical osteochondrosis may be reversed. Therefore, everything should be discussed with the doctor.

A set of exercises

Gymnastic exercises for cervical osteochondrosis aim at:

  • elimination of spasm;
  • improved coordination;
  • strengthening of the spine, muscles of the chest, back, neck;
  • at the beginning of gymnastics, regardless of the technique chosen, you need to prepare and warm up the muscles.

Warmth and its importance

If you suddenly start exercising directly, neglecting body preparation, there is a risk of ligament damage, stretching and increased pain syndrome. Heating for cervical osteochondrosis is simple and does not require much time. Approximate algorithm of actions:

  1. Walk in place for 2-3 minutes.
  2. Turning the body to the sides. Raising and spreading the wings to the sides. If you can not get it right to the end, do not be discouraged. Gradually, as you get rid of cervical osteochondrosis, the range of motion will increase.
  3. Slow circular movements with the shoulders.
  4. Smooth curves of the head left and right.
  5. Heating lasts 7-10 minutes. It can be performed before gymnastics, as well as during the day, in order to disperse the blood and eliminate stagnant processes in the back and muscles.
  6. Next, you need to go to the selected medical gymnastics complex.

Bubnovsky Exercises

Characteristics of performing gymnastics according to this technique:

  • the complex varies depending on the condition of the spine and the physiological characteristics of the patient;
  • it is permissible to move through pain if expressed moderately;
  • allowed to do gymnastics for hypertension and headaches;
  • general exercises for cervical osteochondrosis;
  • lowered his chin to his chest. Then straighten your neck and pull your head slightly forward;
  • from the previous position, extend your chin 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, put your hands over your head, then spread them sideways. Turn your neck so that you can see the hand of one or the other hand;
  • lie down with your palms towards the ceiling. The chin moves forward, parallel to the floor;
  • strength exercises in the fight against cervical osteochondrosis;
  • Exercise equipment is usually needed, but for home gymnastics, you can switch with improvised tools. To do during the remission period of cervical osteochondrosis and for its prevention;
  • push in the chair. In this case, the hands are placed on 2 chairs standing next to each other, and the legs on a sofa or bed;
  • dumbbell gymnastics exercises from the supine position. Instead of ashtrays, you can get bottles of water or sand. In sucking, hands in front of us, in breathing, throw back behind the head;
  • similar to exercise 2, but we direct our hands not behind the head but on the sides;
  • being between 2 chairs, raise the body, resting the hands on the seat;
  • do each exercise 10 to 15 times.

Shishon's set of exercises

Advantages of gymnastics in the treatment of cervical osteochondrosis:

  • simplicity;
  • security (way of saving);
  • does not require time. Lasts no more than 25 minutes.

Basic Improving Gymnastics Exercises:

  1. Spring Tilt your head forward as far as possible. Count to 10, head up. Repeat 5-10 times.
  2. Goose. With the neck bent forward, extend the chin to the right. Climb up and do the exercise, but only to the left. Only 3 repetitions in each direction.
  3. Frame. The arm is parallel to the floor. The palm presses on one shoulder, the chin presses on the other. Then vice versa.
  4. Heron. Sit in a chair. Get your hands back. Take a proud pose (chest with steering wheel). Tilt your head back slightly, pulling your chin toward the ceiling.
  5. Raise your hands above your head. Leaving your back and head straight, extend your arms to the right, then to the left.

Stretching exercises for cervical osteochondrosis will help relieve spasm, prevent pain:

  1. Place your left hand on your head and pull it towards your shoulder. The slope should be such that the neck muscles are felt. Perform an exercise similar to the right.
  2. Attach the palms to the back of the head and, pressing the head, sit as low as possible.
  3. Repeat the previous exercise adding side turns.
  4. Self-massage with stroke and kneading movements. It is necessary to relax the muscles after gymnastics.

Butrimov Exercise Complex

  1. Pulling the chin forward.
  2. Turn your head to the sides, reach with your chin to your shoulders.
  3. Lower your head down, in this position, make sideways and upward turns.
  4. Describe a bearded semicircle, in the direction from one shoulder to the other. Do not shrug.
  5. Tilt your head back. Turn the neck to the sides. The gaze is directed to the floor.

The rule of Dr. Burtimov on gymnastics with osteochondrosis of the cervix: "If you doubt that the exercise will work, do not do it without a doctor. "

Gitta Exercise Complex

  1. Lie on a firm surface. Put your neck on the roller. Turn your head sideways.
  2. Sit with your back straight. Shake your head as if you agree with someone.
  3. Now, in the same position, deny the information, as if to say "No".
  4. Lie down with your legs bent. Rotate the body from side to side.
  5. Lying on your stomach, raise your head and shoulders without using your hands.

Dikul Exercise Group

With osteochondrosis of the cervix, the condition can worsen to such an extent that it becomes almost impossible to move. Dikul gymnastics helps in such cases. There are many exercises, some of which require special equipment. But some are easy to make at home:

  1. Place your right hand on your left ear. Pull your head to the right, raise your left hand parallel to the floor, bend slightly at the elbow. Adjust for 7 seconds, return to normal starting position. Repeat 8 times. Do the same in the opposite direction.
  2. Tie your palms in front of you, bring them behind your head, pressing the back of your head, lower it down. Try to round your back and bend as low as possible. Return to starting position.
  3. Sitting at the table, lean on your elbows. Squeeze the chin with your palms. Turn your head sideways.
  4. Press with the palms closed together on the back of the head. Overcoming resistance, get your head back.

A set of exercises on board Evminov

This mini trainer works not only in the cervical region. It is effective for osteochondrosis of any part of the spine. In order to work the neck, you also need to buy a Glisson loop. Regulates the chin and neck, helps to lengthen muscles and release stuck nerves.

Gymnastics on board Evminov should be performed under the supervision of a specialist so as not to worsen the situation even worse.

A set of exercises Norbekova

The author of the methods attaches great importance to humor and positive thinking. His system presupposes a change in attitude towards life in general and therefore helps in healing the whole body.

Gymnastics for osteochondrosis of the cervix:

  • lowered the chin to the chest, slightly straining the neck muscles;
  • throwing the head back;
  • head tilted sideways, so that the ear touches the shoulder;
  • circular movements of the head with a maximum radius;
  • the main rule is an equal back both during gymnastics and during the day. You need to focus on the sore area, doing the exercises, mentally sending love and warmth there.

A set of Neumyvakin exercises

  1. To perform gymnastic exercises by Professor Neumyvakin, it is necessary to prepare a 2/3 full plastic water bottle. Volume 1. 5 liters.
  2. Lie on your back. Place a container of water under the neck instead of a roller. Make head movements to the sides and in a circle.
  3. In the same position, alternately press your shoulders to the floor.
  4. Round your back, press your knees to your chest and roll on the mattress.
  5. Lie on your stomach. Raise your shoulders and legs at the same time, stretching them towards each other.

Exercise in water

Swimming strengthens the back and neck. Helps to straighten the spine, to get rid of osteochondrosis of the cervix.

If in the early stages of the disease you can swim in the river, sea, at a pace, then in cases where the problem is gaining momentum, it is better to register in the pool.

If physical fitness does not allow swimming, you can simply do gymnastic exercises. Water prevents muscle strain and damage.

Exercises in the horizontal bar

The horizontal bar helps to lighten the back, stretch the spine and reduce the load on the discs. But with osteochondrosis of the cervix, it is dangerous to do gymnastics in it. The neck vertebrae can contract even more.

Doctors recommend hanging on the bar with the head down, holding the legs for cervical osteochondrosis. In this case, there must be a person close by who will not let you down. Withdrawals have a positive effect during the remission period.

Security measures

  1. The main task of healing gymnastics is not to overdo it, to avoid injury.
  2. Consult your doctor.
  3. Take your first gymnastics course with a specialist.
  4. Increase the load gradually.
  5. Exercise regularly.
  6. Make your movements normally and slowly.

Exercises to prevent relapse

In order to consolidate the result obtained and not face the problem of cervical osteochondrosis again, you need to perform exercises throughout your life. It would be nice if a person decides to do sports: swimming, volleyball, fitness. Each of the above sets of exercises will do. To prevent cervical osteochondrosis, bring the number of repetitions of each exercise up to 15-20 times.