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A selection of exercises and gymnastics for cervical osteochondrosis

neck pain with cervical osteochondrosis

Therapeutic gymnastics is aimed primarily at strengthening the muscles of the neck and back, improves blood circulation in the human body and helps to improve physical condition. However, in case of severe pain, it is contraindicated to perform physiotherapeutic exercises (TP) in order not to complicate the situation. In addition to basic medical treatment and massage, exercise therapy for cervical osteochondrosis is prescribed.

The importance of physical therapy for cervical osteochondrosis

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 Osteochondrosis is gradually withdrawn, because after training therapy:

  • blood supply improves significantly;
  • there is strengthening of the muscles of the neck and back;
  • the spine of the neck becomes mobile;
  • pinched nerves recover;
  • improves neck flexibility and shoulder movement;
  • the pain decreases.

Rules for doing exercises at home

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

  • consult your doctor in advance. In the acute phase of cervical osteochondrosis it is not safe to exercise. First you need to reduce the pain, to achieve remission;
  • does gymnastics on a flat, hard surface;
  • measure your heart rate before, during and after exercise. You can do this the old-fashioned way (using a stopwatch and fingers), or use a fitness bracelet. If the heart rate is higher than 129, reduce the load;
  • movements with cervical osteochondrosis 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 treatment of cervical osteochondrosis may be reversed. That is why everything should be discussed with the doctor.

Exercise set

Gymnastic exercises for cervical osteochondrosis are aimed at:

  • elimination of spasm;
  • improved coordination;
  • strengthening 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.

Heating and its significance

If you suddenly start exercising directly, neglecting the preparation of the body, there is a risk of damage to the ligaments, stretching and increase the pain syndrome. Warming up for cervical osteochondrosis is simple and does not take much time. Approximate algorithm of actions:

  1. Walk on the spot for 2-3 minutes.
  2. Turning the body to the sides. Raising and spreading the arms to the sides. If you can't achieve it right away, don't get discouraged. Gradually, when you get rid of cervical osteochondrosis, the volume of movement will increase.
  3. Slow circular movements with the shoulders.
  4. Smooth rotations of the head left and right.
  5. The warm-up takes 7-10 minutes. It can be performed before gymnastics, as well as during the day to disperse the blood and eliminate stagnant processes in the spine and muscles.
  6. Then you need to go to the selected complex of medical gymnastics.

Bubnovski's exercises

Characteristics of gymnastics performance 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 it is moderate;
  • it is allowed to do gymnastics for hypertension and headaches;
  • general exercises for cervical osteochondrosis;
  • lower your chin to your chest. Then straighten your neck and pull your head forward slightly;
  • from the previous position, straighten your chin to the armpit. Then do the same, but in the opposite direction;
  • turn your neck to the left, look at the ceiling. Then right and to the ceiling;
  • first, join your hands above your head, then spread them apart. Turn your neck so that you can see the hand of one or the other hand;
  • stretch your palms to 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 handle improvised means. To be done 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 standing next to each other, and the feet on a sofa or bed;
  • gymnastic exercises with dumbbells from a lying position. Instead of dumbbells you can take bottles of water or sand. When inhaling, throw your hands in front of us, when exhaling, throw them back behind your head;
  • similar to exercise 2, but we direct our hands not behind the head, but to the sides;
  • as you are between 2 chairs, lift the body by resting your hands on the seat;
  • do each exercise 10 to 15 times.

A set of Shishonin exercises

The advantages of gymnastics in the treatment of cervical osteochondrosis:

  • simplicity;
  • safety (sparing mode);
  • does not require time consuming. It takes no more than 25 minutes.

Basic exercises for therapeutic gymnastics:

  1. Spring. Tilt your head forward as far as possible. Count to 10, stand up. Repeat 5-10 times.
  2. Goose. With your neck tilted forward, straighten your chin to the right. Climb up and do the exercise, but only to the left. Only 3 reps in each direction.
  3. Frame. The arm is parallel to the floor. The palm presses one shoulder, the chin presses the other. Then the opposite.
  4. Heron. Sit in a chair. Take your hands back. Take a proud position (chest with a wheel). Tilt your head back slightly, pulling your chin toward the ceiling.
  5. Raise your arms above your head. Leaving the back and head straight, stretch 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 inclination should be such that the muscles of the neck are felt. Perform a similar exercise on the right.
  2. Connect your palms at the back of your head and, pressing your head, lower it as low as possible.
  3. Repeat the previous exercise, adding side turns.
  4. Self-massage with stroking and kneading movements. It is necessary to relax the muscles after exercise.

Complex of exercises Butrimov

  1. Pull the chin forward.
  2. Turn your head to the side, reach with your chin to your shoulders.
  3. Lower your head down, in this position, make side turns and up.
  4. Draw a semicircle with the chin, in the direction from one shoulder to the other. Do not lift your shoulders.
  5. Tilt your head back. Turn your neck to the sides. The gaze is directed to the floor.

Dr. Burtimov's rule for gymnastics with cervical osteochondrosis: "If you doubt that the exercise will work, do not do it without a doctor. "

Gitta exercise complex

  1. Lie on a hard surface. Place your neck on the roll. Turn your head to the side.
  2. Sit with your back straight. Nod your head as if you agree with someone.
  3. Now, in the same position, deny the information as if you were saying "No".
  4. Lie down with your legs bent. Rotate the body from side to side.
  5. Lying on your stomach, lift your head and shoulders without using your hands.

Dikul exercise set

In cervical osteochondrosis, 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 arm parallel to the floor, bend slightly at the elbow. Fix for 7 seconds, smoothly return to starting position. Repeat 8 times. Do it in the opposite direction.
  2. Tie your palms in front of you, bring them behind your head, pressing the nape of the neck, lower it. Try to round your back and bend as low as possible. Return to starting position.
  3. Sitting at the table, lean on your elbows. Hold your chin with your palms. Turn your head to the side.
  4. Press with palms locked together at the nape of the neck. Overcoming the resistance, turn your head back.

Set of exercises on the board Evminov

This mini trainer works not only in the area of the cervix. It is effective in osteochondrosis of any part of the spine. To make a door, you must additionally purchase a Glisson loop. It fixes the chin and neck, helps to stretch muscles and release pinched nerves.

Gymnastics on Evminov's board should be performed under the supervision of a specialist so as not to worsen the condition.

Norbekova exercise set

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

Gymnastics for cervical osteochondrosis:

  • lower your chin to your chest, tense the muscles of your neck slightly;
  • throwing the head back;
  • the head is tilted to the side so that the ear touches the shoulder;
  • circular movements of the head with maximum radius;
  • the basic rule is an even back both during gymnastics and during the day. You need to concentrate on the sore spot by doing the exercises, mentally sending love and warmth there.

Neumyvakin exercise set

  1. In order to perform gymnastic exercises by Professor Neumivakin, it is necessary to prepare a plastic bottle of water full 2/3. Volume 1, 5 liters.
  2. Lay down on your back. Place a container of water under the throat instead of a roller. Make head movements sideways and in a circle.
  3. In the same position, press your shoulders to the floor in sequence.
  4. Round your back, press your knees to your chest and roll on the mat.
  5. Lie on your stomach. Lift your shoulders and legs at the same time, stretch them towards each other.

Exercise in the water

Swimming strengthens the back and neck. Helps to straighten the spine, eliminate cervical osteochondrosis.

If in the early stages of the disease you can swim in the river, the sea, at speed, then in cases where the problem is gaining momentum, it is better to sign up for the pool.

If your fitness does not allow you to swim, you can simply do gymnastic exercises. Water prevents muscle strain and injury.

Exercises on the horizontal bar

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

Doctors recommend hanging on the bar upside down, keep your feet for cervical osteochondrosis. In this case, there must be someone nearby who will not allow you to fall. Pulls have a positive effect during the period of remission.

Security measures

  1. The main task of therapeutic gymnastics is not to overdo it to avoid injuries.
  2. Consult your doctor.
  3. Attend the first gymnastics course with a specialist.
  4. Increase the load gradually.
  5. Exercise regularly.
  6. Make your movements smooth and slow.

Exercises to prevent relapse

In order to consolidate the result obtained and not to 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 the job. To prevent cervical osteochondrosis, increase the number of repetitions of each exercise to 15-20 times.