Exercise and gymnastics options for cervical osteochondrosis

neck pain with cervical osteochondrosis

Therapeutic gymnastics is primarily 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 do 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 physical therapy for cervical osteochondrosis

Physiotherapy training (exercise therapy) is a preventive exercise that prevents the occurrence of various diseases and is used very effectively in cervical osteochondrosis. Repeating the same exercise several times brings undeniable benefits. Exercise therapy can significantly improve the patient's condition, helping to relieve pain. Osteochondrosis gradually deteriorates, because after exercise therapy:

  • improved blood supply;
  • there is strengthening of the muscles of the neck and back;
  • the spine in the neck becomes mobile;
  • pinched nerves recover;
  • increase neck flexibility and shoulder movement;
  • pain is reduced.

Rules for exercising at home

In order for therapeutic exercise to be beneficial and not exacerbate the problem, you need to follow a few simple but important suggestions:

  • see a doctor first. In the acute phase of cervical osteochondrosis, it is not safe to exercise. First you need to reduce the pain, achieve the beginning of forgiveness;
  • perform gymnastics on a flat and solid surface;
  • measure your heart rate before, during and after gymnastics. You can do it the old -fashioned way (using a stopwatch and fingers), or using a fitness bracelet. If the heart rate is higher than 129, reduce the load;
  • movement with cervical osteochondrosis should be performed smoothly. Gradually increase the amplitude and intensity;
  • gymnastic regularity and a systematic approach are essential;
  • if training for therapeutic training is chosen incorrectly, the treatment effect of cervical osteochondrosis may be the opposite. Therefore, everything should be discussed with the doctor.

A set of exercises

Gymnastic exercises for cervical osteochondrosis aim to:

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

Warming and its importance

If you suddenly start training directly, neglecting body preparation, there is a risk of damaging ligaments, stretching, and increasing pain syndrome. Warm -up for cervical osteochondrosis is moderate and does not require much time. Budget action algorithm:

  1. Walk in place for 2-3 minutes.
  2. Turn the body to the side. Raise and spread the arms to the sides. If you can’t get it to the end, don’t give up. Gradually, as you get rid of cervical osteochondrosis, the range of motion will increase.
  3. Slow circular movements with shoulders.
  4. Smooth head rotation left and right.
  5. Heating lasts for 7-10 minutes. It can be done before gymnastics, as well as during the day, to circulate the blood and eliminate stagnant processes in the spine and muscles.
  6. Next, you should go to the selected medical gymnastics complex.

Bubnovsky's training

Features of doing gymnastics according to this technique:

  • the complex varies depending on the condition of the spine and the physiological characteristics of the patient;
  • allowed to move through pain if expressed moderately;
  • allowed to do gymnastics for high blood pressure and headaches;
  • general exercises for cervical osteochondrosis;
  • lower your chin to your chest. Then straighten your neck and pull your head slightly forward;
  • from the previous position, stretch the beard towards the armpits. Then do the same, but in the opposite direction;
  • turn the neck to the left, look at the ceiling. Then to the right and to the ceiling;
  • first, combine your hands over your head, then stretch to the sides. Turn your neck so you can see one hand or the other hand;
  • stretch with the palms towards the ceiling. The chin moves forward, parallel to the floor;
  • strength training in combating cervical osteochondrosis;
  • exercise equipment is usually required, but for home gymnastics, you can get it by improvised methods. What to do in the period of remission of cervical osteochondrosis and its prevention;
  • push-ups in a chair. In this case, the hands are placed on 2 chairs standing side by side, and the feet on a sofa or bed;
  • gymnastic exercises with dumbbells from a lying position. Instead of dumbbells, you can take a bottle of water or sand. While inhaling, the hand in front of us, while exhaling, throws it to the back of the head;
  • similar to exercise 2, but we direct our hands not behind the head, but to the side;
  • be between 2 chairs, lift the body, put your hands on the seat;
  • do each exercise 10 to 15 times.

Shishonin training set

Advantages of gymnastics in the treatment of cervical osteochondrosis:

  • simplicity;
  • safety (saving mode);
  • does not require time. No more than 25 minutes.

Basic rehabilitation gymnastics exercises:

  1. Spring. Tilt your head forward as far as possible. Count to 10, straighten. Repeat 5-10 times.
  2. Goose. With your neck tilted forward, stretch your beard to the right. Go up and do the exercises, but only on the left. Only 3 repetitions in each direction.
  3. Skeleton. Arm parallel to the floor. The palms press on one shoulder, the chin press on the other. Then vice versa.
  4. Heron. Sit on the chair. Raise your hands back. Take a proud pose (chest with wheels). Tilt your head back slightly, pulling your chin toward the ceiling.
  5. Raise your hands above your head. Leaving the back and head straight, stretch the arms to the right, then to the left.

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

  1. Place your left hand on your head and pull towards your shoulder. The slope should be such that the neck muscles are felt. Do a similar exercise on the right.
  2. Connect your palms at the back of your head and, pressing your head down, lower as low as possible.
  3. Repeat the previous exercise by adding side bends.
  4. Massage yourself with caressing and kneading movements. It is necessary to relax the muscles after gymnastics.

Butrimov training complex

  1. Pull the chin forward.
  2. Turn your head to the side, reaching with the beard to the shoulders.
  3. Lower the head down, in this position, turn to the side and up.
  4. Describe one semicircle with the chin, in the direction from one shoulder to the other. Don't shrug.
  5. Tilt your head back. Turn your neck to the side. The view is directed to the floor.

Dr. Rules. Burtimov for gymnastics with cervical osteochondrosis: "If you doubt that the exercise will go smoothly, do not do it without a doctor. "

Gitta exercise complex

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

Dikul training set

With cervical osteochondrosis, the condition can worsen to the point that it is almost impossible to move. Dikul gymnastics helps in such cases. There is a lot of training, some of which require special equipment. But there are some that are easy to make at home:

  1. Place your right hand on the left ear. Pull your head to the right, lift your left hand parallel to the floor, bend slightly to the elbow. Fix for 7 seconds, return smoothly to starting position. Repeat 8 times. Do the same in the opposite direction.
  2. Connect your palms in front of you, bring it to the back of your head, press the back of your head, lower it down. Try to round your buttocks and bend as low as possible. Return to starting position.
  3. Sit at a table, leaning on your elbows. Pat your chin with the palm of your hand. Turn your head to the side.
  4. Press with your palms locked at the back of your head. Overcoming obstacles, bring your head back.

A set of exercises on the Evminov board

This mini trainer doesn’t just work on the cervical area. It is effective for osteochondrosis of any part of the spine. To overcome the neck, you should also buy a Glisson hoop. It repairs the chin and neck, helps stretch muscles and release pinched nerves.

Gymnastics on the Evminov board should be carried out under expert supervision so as not to make the situation worse.

A set of Norbekova exercises

The authors of the method are very concerned with mood and positive thinking. The system assumes a change of attitude towards life in general and therefore aids the healing of the whole body.

Gymnastics for cervical osteochondrosis:

  • lower your chin to your chest, slightly tensing your neck muscles;
  • throwing head backwards;
  • the head is tilted to the side, so that the ears touch the shoulders;
  • round head movement with maximum radius;
  • the main rule is good balance during gymnastics and during the day. You need to focus on the sore area, do exercises, send love and warmth mentally there.

A set of Neumyvakin exercises

  1. To perform gymnastic exercises from Professor Neumyvakin, it is necessary to provide 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. Perform head movements to the side and in a circle.
  3. In the same position, press your shoulders alternately to the floor.
  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, stretching each other.

Exercise in the water

Swimming strengthens the back and neck. It helps straighten the spine, get rid of cervical osteochondrosis.

If in the early stages of the disease You can swim in the river, sea, quickly, then if the problem is getting worse, it is better to register for a swimming pool.

If physical fitness does not allow swimming, you can just do gymnastic exercises. Water prevents muscle tension and injury.

Exercise on a horizontal bar

The horizontal rod helps relax the back, stretch the spine, and reduce the load on the discs. But with cervical osteochondrosis, it is dangerous to do gymnastics on it. The neck vertebrae can contract more.

Doctors recommend hanging on a bar with your head down, holding your legs for cervical osteochondrosis. In this case, there must be people nearby who will not let you fall. Pull-ups have a positive effect during the remission period.

Security measures

  1. The main task of rehabilitation gymnastics is not to overdo it, to avoid injury.
  2. Consult your doctor.
  3. Take the first gymnastics course with a specialist.
  4. Gradually increase the load.
  5. Exercise regularly.
  6. Perform your movements smoothly and slowly.

Exercises to prevent relapse

To consolidate the results obtained and not face the problem of cervical osteochondrosis again, you need to do exercise throughout your life. It would be nice if someone decided to play sports: swimming, volleyball, fitness. Any of the above sets of exercises will be performed. To prevent cervical osteochondrosis, bring the number of repetitions of each exercise to 15-20 times.