The main purpose of therapeutic gymnastics is to strengthen the muscles of the neck and back, improve the blood circulation of the human body, and help improve the physical condition. However, for severe pain, physical therapy exercises (exercise therapy) are forbidden to avoid complicating the situation. In addition to the main medication and massage, exercise therapy for cervical osteochondrosis is also prescribed.
The importance of physical therapy for cervical osteochondrosis
Physical therapy exercises (exercise therapy) are preventive exercises to prevent the deterioration of various diseases and are very effective for cervical osteochondrosis. Repeating the same exercise multiple times will bring undeniable benefits. Exercise therapy significantly improves the patient's condition and helps cope with pain. Osteochondrosis gradually subsided because after exercise therapy:
- Significant improvement in blood supply;
- Strengthen the muscles of the neck and back;
- The neck spine becomes flexible;
- Restore tense nerves;
- Improve neck flexibility and shoulder movement;
- The pain is reduced.
Rules for exercising at home
In order for therapeutic exercises to be beneficial and not aggravate the problem, you need to follow some simple but important suggestions:
- Consult your doctor beforehand. In the acute phase of cervical osteochondrosis, exercise is not safe. First of all, you need to relieve the pain to reach the beginning of relief;
- Do gymnastics on a flat, firm surface;
- Measure your heart rate before, during and after gymnastics. You can use the old method (using a stopwatch and fingers) or use a fitness bracelet to do this. If the heart rate is higher than 129, reduce the load;
- Exercises with cervical osteochondrosis should proceed smoothly. Gradually increase the amplitude and intensity;
- The regularity and systematic method of gymnastics are very important;
- If the exercise choice of therapeutic exercises is wrong, the effect of treating cervical osteochondrosis may be counterproductive. Therefore, everything needs to be discussed with the doctor.
A set of exercises
The gymnastics exercises for cervical osteochondrosis aim to:
- Eliminate spasms;
- Improve coordination;
- Strengthen spine, chest, back and neck muscles;
- At the beginning of gymnastics, no matter which technique you choose, you need to prepare your muscles and warm up.
Warm-up and its importance
If you start practicing suddenly and ignore your physical preparations, you are at risk of damage to ligaments, strains, and aggravation of the pain syndrome. The warm-up of cervical osteochondrosis is very simple and does not require much time. Approximate algorithm of action:
- Walk on the spot for 2-3 minutes.
- Turn your body to the sides. Raise and spread your arms to the sides. If you can't finish it right away, don't get discouraged. Gradually, as you get rid of cervical osteochondrosis, the range of motion will increase.
- Slowly make circular movements with your shoulders.
- The head rotates smoothly to the left and right.
- It takes 7-10 minutes to warm up. It can be performed before gymnastics or during the day to disperse blood and eliminate stagnant processes in the spine and muscles.
- Next, you should go to the selected medical gymnastics complex.
Bubnovsky exercises
The characteristics of gymnastics based on this technique:
- The complexity depends on the condition of the spine and the physiological characteristics of the patient;
- If the pain is moderate, it is allowed to pass through the pain;
- High blood pressure and headache can do gymnastics;
- General exercises for cervical osteochondrosis;
- Place your chin on your chest. Then straighten your neck and pull your head forward slightly;
- From the previous position, stretch the beard toward the armpit. Then do the same thing, but in the opposite direction;
- Turn your neck to the left and look at the ceiling. Then to the right and to the ceiling;
- First, put your hands above your head, then spread them to one side. Turn your neck so that you can see the hand of one hand or the other;
- Stretch your palms towards the ceiling. Move the chin forward, parallel to the floor;
- Strength exercises against cervical osteochondrosis;
- Exercise equipment is usually needed, but for home gymnastics, you can solve it by improvisation. Remission period and prevention of cervical osteochondrosis;
- Do push-ups on the chair. In this case, place your hands on two chairs standing side by side and your legs on the sofa or bed;
- Perform gymnastics exercises with dumbbells from the lying position. You can take a bottle of water or sand instead of dumbbells. When you breathe in, put your hands in front of us, and when you breathe out, throw them back behind your head;
- Similar to exercise 2, but our hands are not placed behind the head, but on the sides;
- Between the two chairs, lift up your body and put your hands on the seat;
- Do each exercise 10 to 15 times.
Shishhonin's set of exercises
The advantages of gymnastics for cervical osteochondrosis:
- simple;
- Safe (standby mode);
- No need to be time consuming. It takes no more than 25 minutes.
Basic exercises of rehabilitation gymnastics:
- spring. Tilt your head forward as much as possible. Count to 10 and straighten up. Repeat 5-10 times.
- Goose. Tilt your neck forward and stretch your beard to the right. Go up and do exercises, but only to the left. Repeat only 3 times in each direction.
- frame. The arms are parallel to the floor. The palm is pressed on one shoulder, and the chin is pressed on the other shoulder. Then vice versa.
- heron. sit on the chair. Retract your hands. Take a proud pose (chest with wheels). Tilt your head back slightly and move the lower bara 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 cramps and prevent pain:
- Place your left hand on your head, and then pull it toward your shoulders. The inclination should be able to feel the neck muscles. Do a similar exercise to the right.
- Attach your palm to the back of your head and press it on your head, lowering it as much as possible.
- Repeat the previous exercise by adding side bends.
- Self-massage through strokes and kneading movements. You need to calm your muscles after gymnastics.
Butrimov Sports Complex
- Pull your chin forward.
- Turn your head to the sides and stretch your beard towards your shoulders.
- Head down, in this position, turn to the sides and upwards.
- Use your chin to describe a semicircle from shoulder to shoulder. Don't raise your shoulders.
- Tilt your head back. Turn your neck to the sides. The gaze points to the floor.
Dr. Burtimov’s rules for cervical osteochondrosis gymnastics: "If you doubt whether this exercise is effective, please do not do it without a doctor. "
Gitta Sports Complex
- Lie on a hard surface. Place the neck on the roller. Turn your head to the sides.
- Sit down with your back straight. Nod, 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. Rotate your body from one side to the other.
- Lie on your stomach, raise your head and shoulders, without using your hands.
Dikul's set of exercises
For cervical osteochondrosis, the condition will deteriorate to the point where it is almost impossible to move. In this case, Dicour’s gymnastics will help. There are many exercises, some of which require special equipment. But some are easy to do at home:
- Place your right hand on your left ear. Pull your head to the right, raise your left hand parallel to the ground, and bend your elbow slightly. Fix for 7 seconds and return to the starting position smoothly. Repeat 8 times. Do it in the opposite direction.
- Connect your palms in front of you, place them behind your head, press the back of your head, and lower it. Try to round your back and bend it as low as possible. Return to the starting position.
- Sit at the table with elbows on the ground. Clasp your chin with the palm of your hand. Turn your head to the sides.
- Lock the palm of your hand on the back of your head and press. Overcome the resistance and retract your head.
A set of exercises on the Evminov board
This mini trainer is not only suitable for the neck area. It is effective for osteochondrosis in any part of the spine. In order to exercise the neck, you should buy a Glisson ring separately. It fixes the chin and neck, helps stretch muscles and releases tense nerves.
The gymnastics on the Evminov board should be performed under the supervision of an expert to avoid making the situation worse.
A set of exercises Norbekova
The author of these methods attaches great importance to emotions and positive thinking. His system presupposes a change in the overall attitude towards life, thus helping to heal the whole body.
Cervical osteochondrosis gymnastics:
- Lower the chin to the chest and tighten the neck muscles slightly;
- Throw your head back
- Tilt the head to one side so that the ears touch the shoulders;
- Circular head movement with the largest radius;
- The main rule is to maintain balance during gymnastics and during the day. You need to focus on the pain, do exercises, and convey love and warmth spiritually.
A set of exercises Neumyvakin
- To perform the gymnastics exercises taught by Professor Neumyvakin, you must prepare a 2/3 full plastic water bottle. The volume is 1. 5 liters.
- Lie on your back. Place a water container under the neck instead of a roller. The head moves to the sides and forms a circle.
- In the same position, alternately press your shoulders on the floor.
- Go around your back, press your knees against your chest, and roll on the mat.
- Lie on your stomach. Lift your shoulders and legs at the same time and stretch them towards each other.
Exercise in the water
Swimming can increase the strength of the back and neck. It helps to straighten the spine and get rid of cervical osteochondrosis.
If you can swim at a certain speed in the river or ocean at the initial stage of the disease, then it is best to sign up for the swimming pool when the problem is getting worse.
If your physical fitness does not allow swimming, you can simply do gymnastics exercises. Water can prevent muscle strain and injury.
Horizontal bar exercise
The horizontal bar helps relieve the back, stretch the spine and reduce the load on the intervertebral discs. But for cervical osteochondrosis, doing gymnastics on it is very dangerous. The vertebrae in the neck may shrink more.
The doctor suggested that you hang your head on the crossbar and fix your legs on the osteochondrosis of the cervical spine. In this case, there should be someone nearby who won't let you fall. Pull-ups have a positive effect in the remission period.
Security measures
- The main task of remedial gymnastics is not to overdo it and avoid injuries.
- Consult your doctor.
- Participate in the first gymnastics course with an expert.
- Gradually increase the load.
- Exercise regularly.
- Do your movements smoothly and slowly.
Exercise to prevent recurrence
In order to consolidate the results you have achieved and no longer face the problem of cervical osteochondrosis, you need to exercise throughout your life. It is great if one decides to participate in sports: swimming, volleyball, fitness. Any set of exercises above is fine. In order to prevent cervical osteochondrosis, the number of repetitions of each exercise is increased to 15-20 times.