Exercises for cervical osteochondrosis: important rules and tips

In addition to basic treatment and physiotherapy, patients are recommended to do special exercises for cervical osteochondrosis. They alleviate the person's condition and prevent the development of dangerous complications. You can engage in permitted sports only during remission of the disease. The safety of such therapy should be discussed with your doctor. He will recommend a set of exercises that promote recovery.

Gymnastics for cervical osteochondrosis

Gymnastics designed for the cervical spine is of great benefit to a person with such a diagnosis. It helps him recover faster and get rid of severe pain at the site of the lesion. If you perform special exercises for the neck at an early stage of the development of the pathology, you can forget about the main symptoms of the disease of the musculoskeletal system for a short time.

Therapeutic gymnastics has many positive aspects. It helps to prolong the period of remission and get rid of the clinical signs of the disease.

The post-loading effect begins to manifest itself after about a month of regular exercise.

Gymnastics for the neck with osteochondrosis can be harmful if not performed according to the rules.

Indications

Performing special exercises for cervical osteochondrosis is indicated in the presence of the following disorders:

1. Osteochondrosis of the chest in people of different ages.
2. Osteochondrosis of the 1st and 2nd cervical vertebrae.
3. Osteochondrosis of undetermined localization.

Charging will be useful for people at risk. We are talking about people with a weakened muscular skeleton. This includes both men and women who are forced to spend most of the day in front of the computer.

Contraindications

Physical therapy recommended for cervical osteochondrosis may be contraindicated in the presence of the following conditions:

• Exacerbation of pathological processes that lead to severe pain.
• Instability of the cervical vertebrae.
• Exacerbation of osteochondrosis, accompanied by a moderate clinical picture.
• Development of acute diseases caused by infectious agents.
• Some diseases of internal organs that are non-infectious in nature.

The patient does not always understand whether physical exercises with such a diagnosis are useful or harmful. To answer this question, he must be fully evaluated for contraindications to this treatment option. It would also not be superfluous to consult a competent specialist who deals with the treatment of diseases of the musculoskeletal system.

Class results

Exercises can achieve positive results in the treatment of the disease. An individually selected complex will help get rid of the pain. It is effective against the main symptoms of cervical osteochondrosis. In order to achieve this result, it is necessary to entrust the detection of the manifestations (symptoms) of the disease and its treatment to an experienced doctor.

Don't expect instant results from exercise. The first positive changes appear only after one or several months. It all depends on the severity of the disease and the regularity of training.

Exercise sets

Exercises recommended for osteochondrosis of the cervical spine should be included in the daily life of every person with such a diagnosis. To get the maximum effect from the classes, do not forget to regularly take medicines prescribed by your doctor. Before starting to perform gymnastic exercises and any kind of therapeutic exercises, you should do a short warm-up. This will prepare the body for further stress.

It is recommended to start charging after a warm shower. During the water procedure, you should direct a jet of not very hot water to the neck area for a few seconds.

As a warm-up, you can alternately bend to the side and turn your head. Charging should be smooth. At the same time, you need to make sure that your breathing remains even. Such simple exercises are incredibly useful, as they sufficiently warm up the muscles.

Exercise therapy

Exercise therapy is often prescribed to patients with cervical osteochondrosis. During training, not only the muscles in the problem area are involved, but also in other parts of the body. This prevents them from being overloaded.

Exercise therapy includes various exercises that are designed for osteochondrosis of the cervical spine. They are grouped into separate methods and programs.

Patients should pay attention to eight basic exercises against cervical osteochondrosis:

1. Turn the head in different directions with fixation for 10 seconds.
2. Tilts and throws back the head with fixation for 10 seconds.
3. Tilts the head towards the shoulders with resistance.
4. Bring the shoulders together and fix them for 10 seconds.
5. Alternating shrugs.
6. Circular movements of the shoulders.
7. Place your palms on the back area below the shoulder blades and hold for 10 seconds.
8. Tilts the body in different directions.

This type of training can also be done outside the gym. This is a type of fitness for osteochondrosis that is carried out at home.

Each of these 8 exercises should be repeated 10-15 times.

Pilates

Pilates offers its own exercises to improve health. In the process of their implementation, the muscles of a person's back are strengthened and blood circulation is normalized.

A patient diagnosed with osteochondrosis of the cervical spine can practice Pilates. Such training allows you to relieve spasms and improve the condition of the vertebrae.

Pilates gives you a sense of freedom and relief. Regular exercises will relieve pain and normalize the condition of muscle tissue. The complex for the patient's neck should be prepared by a specialist. Doing this yourself is strictly prohibited.

Water aerobics

Water aerobics is just as beneficial as gymnastics. Thanks to such activities, your back stops hurting. They have a positive effect on the entire human body. A patient who is treated with this method will confirm that exercises for chronic cervical osteochondrosis can be done in water.

Before performing the exercises, you need to warm up.

The complex of exercises for osteochondrosis, which is performed in water, is selected by a specialist. During training, the muscles in the joint area should be affected. Due to this, the load on the place of the vertebrae and other structures of the musculoskeletal system is reduced.

Gymnastics can be periodically replaced by regular swimming of any kind. The optimal duration of such a lesson is 45 minutes. It is recommended to train 3 times a week.

Isometric exercises

Gymnastics for cervical osteochondrosis can be based on isometric exercises. This type of training eliminates displacement of the trained area by bending or twisting.

The essence of the exercise is that you need to apply pressure to a certain area of the body. At the same time, the man counteracts it with the help of his muscles. Therapeutic and very effective exercises are repeated as many times as the person's physical fitness allows.

Isometric exercises to suppress the symptoms of the disease include pressure on the temples, cheekbones, chin and forehead.

Classes from a rehabilitation doctor

Gymnastics is actively used in osteochondrosis of the cervical vertebrae. Allows you to train the lateral muscles of the neck. This workout can be done at home. Classes include the following exercises:

• "spring". You should tilt your head forward and touch your chin to your chest. You should stay in this position for 30 seconds. The head is then thrown back and held again for the same amount of time.
• "goose". It is necessary to turn your head to one side. It should reach the shoulder. Stay in this position for half a minute. Then in the same way you need to reach the second shoulder.
• "Looking at the Sky". You should sit up straight and turn your head all the way to the side. You should stay in this position for 30 seconds. After completing this exercise, you can start stretching in the other direction.
• "frame". While sitting, you should place one of your hands on your shoulder. The head should turn in the opposite direction. You need to stay in the position for half a minute. Then the exercise is repeated on the other side.
• "Fakir". The palms should be folded and the arms slightly bent at the elbows. They should then be raised above your head. Then you need to carefully turn your head in different directions, each time fixing it in this position for 30 seconds.
• "heron". You need to sit down and spread your straight arms to the sides. At this time, the chin should be pulled forward until the person feels tension.

Each action should be performed 5-10 times.

These exercises are contraindicated during an exacerbation of cervical osteochondrosis.

Run

Some men and women with this diagnosis go to the horizontal bar or exercise with weights for cervical osteochondrosis. However, experts recommend not using dumbbells and other heavy equipment when exercising. Dumbbell training, which involves exercises with dumbbells, can negatively affect a person's well-being, as it is accompanied by increased load. It is best to choose running for patients with cervical osteochondrosis.

Healthy running requires compliance with certain requirements that increase the safety and effectiveness of training:

• You can start running only after the warm-up is over.
• It is recommended to take a short walk before starting.
• It is best to choose a forest or a park for training.
• Advance purchase of comfortable orthopedic shoes is required.
• After completing the lesson, you should just walk around for a while.

After running, you should take a contrast shower. It is recommended to do the same after completing the set of exercises.

What exercises should you not do?

During acute osteochondrosis, it is necessary to give up sports activities. This means that you cannot train on the crossbar or treadmill, do push-ups or perform complexes of exercise therapy. Any exercises should be postponed until the exacerbation of the pathological process is suppressed.

Doctors forbid patients to do regular exercise when they are sick. This is because it can cause serious harm to a person. It is best to discuss with your doctor which exercises should not be done with cervical osteochondrosis. Knowing this information, you will be able to choose gentler workouts for yourself that will help improve your overall condition.

If you have osteochondrosis, you should not overexert yourself. Do not make sudden, rotating or twisting movements. Weight lifting, bending and jumping are prohibited. The overhead somersault and shoulder stand are also dangerous.

Recommendations for doing gymnastics

When conducting health therapy, it is necessary to take into account the recommendations given by the attending physician. They refer to the correct training in osteochondrosis. A specialist can give the following advice:

1. Exercises should be selected only by a doctor based on the individual characteristics of the human body.
2. When choosing a complex, the specifics of the pathological process should be taken into account.
3. It is best to train in clothes made of natural materials that do not hinder movement.
4. It is recommended to exercise on a flat, hard surface.
5. It is necessary to choose a well-ventilated room for classes.
6. The load should be increased gradually.

If a patient experiences neck pain during exercise, they should immediately stop exercising and contact their doctor with this complaint.