Exercises for cervical osteochondrosis: rules and important tips

In addition to basic treatment and physiotherapy, patients are recommended to do special exercises for cervical osteochondrosis. They alleviate the human condition and prevent the development of dangerous complications. You can engage in permitted sports only during disease remission. The safety of such therapy must 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 very beneficial for a person with such a diagnosis. It helps him recover faster and relieves severe pain at the site of the lesion. If you do special exercises for the neck in the early stages of the development of the pathology, you can forget about the main symptoms of musculoskeletal system diseases in a short period of 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.

Post-charge effects start to appear after about a month of regular exercise.

Gymnastics for the neck with osteochondrosis can be dangerous if it is not carried out according to the rules.

Guidance

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

1. Osteochondrosis of the thoracic region in people of different ages.
2. Osteochondrosis of the first and second cervical vertebrae.
3. Osteochondrosis of uncertain localization.

Charging will be useful for people at risk. We are talking about people with weak skeletal muscles. This also includes men and women who have 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:

• The severity of the pathological process that leads to severe pain.
• Instability of the cervical vertebrae.
• The severity of osteochondrosis is accompanied by a moderate clinical picture.
• The development of acute diseases caused by infectious agents.
• Certain diseases of internal organs that are non-infectious.

Patients do not always understand whether physical exercise with such a diagnosis is beneficial or harmful. To answer this question, he must be fully evaluated for contraindications to this treatment option. Also, it will not be superfluous to consult a competent specialist who deals with the treatment of diseases of the musculoskeletal system.

Results from the class

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

Don't expect immediate 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 set

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

It is advisable to start charging after taking a warm shower. During the water procedure, you need to direct a stream of not too 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 must be done smoothly. At the same time, you need to ensure that your breathing remains even. Such simple exercises are very useful, because they warm up the muscles enough.

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 burdened.

Exercise therapy includes various exercises aimed at cervical spine osteochondrosis. They are grouped into separate methods and programs.

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

1. Turn your head in a different direction with fixation for 10 seconds.
2. Tilt and throw the head with fixation for 10 seconds.
3. Tilt head to shoulders with resistance.
4. Bring the shoulders together and fix them for 10 seconds.
5. Alternate shoulder shrugs.
6. Round shoulder movement.
7. Place your palms on the back under the shoulder blades and hold for 10 seconds.
8. Lean in a different direction.

This type of exercise can be done outside the gym. This is a kind of fitness for osteochondrosis, which is done at home.

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

Pilates

Pilates offers its own exercise that improves health. In the process of doing it, one's back muscles are strengthened and blood circulation becomes normal.

Patients diagnosed with cervical spine osteochondrosis can practice Pilates. Such exercises allow you to relieve spasms and improve the condition of the vertebrae.

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

Water aerobics

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

Before exercising, you need to warm up.

A set of exercises for osteochondrosis, which are performed in water, are selected by specialists. During training, the muscles in the joint area should be affected. Due to this, the load on the location 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 practice 3 times a week.

Isometric exercises

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

The essence of the exercise is that you need to apply pressure to certain areas of the body. At the same time, the person overcomes it with the help of his muscles. Therapeutic and highly effective exercises are repeated as much as a person's physical fitness allows.

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

Classes from rehabilitation doctors

Gymnastics is actively used for osteochondrosis of the cervical spine. It allows you to train the side muscles of the neck. This exercise can be done at home. The class includes the following exercises:

• "Spring". You need to tilt your head forward and touch your chin to your chest. You need to stay in this position for 30 seconds. Next, the head is thrown back and held again for the same amount of time.
• "Swan". It is necessary to turn your head to one side. It should reach towards the shoulder. Stay in the accepted position for half a minute. Then in the same way you need to reach the second shoulder.
• "Look to the Sky". You need to sit up straight and turn your head to the side all the way. You need to stay in this position for 30 seconds. After completing this exercise, you can start stretching in other directions.
• "frame". While sitting, you need to put one hand on your shoulder. The head should be turned in the opposite direction. You need to stay in the position for half a minute. After this, the exercise is repeated in the second part.
• "poor". The palms should be folded and the arms should be slightly bent at the elbows. After that they need to be raised above your head. Next, 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 and extend your straight arms at your sides. At this time, the chin should be pulled forward until the person feels tense.

Each action must be done 5-10 times.

This exercise is contraindicated during exacerbation of cervical osteochondrosis.

Run away

Some men and women with this diagnosis go to the horizontal bar or do heavy exercises for cervical osteochondrosis. However, experts recommend not using dumbbells and other heavy equipment during exercise. Dumbbell training, which includes exercises with dumbbells, can negatively affect a person's well-being, because it is accompanied by an increase in load. It is better to choose walking 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 warming up.
• It is recommended to walk around a bit before starting.
• It is better to choose a forest or park for training.
• It is required to buy comfortable orthopedic shoes first.
• After finishing the lesson, you just need to take a short walk.

After running, you need a contrast shower. It is recommended to do the same after the exercise therapy complex has been completed.

What exercises can you not do?

During acute osteochondrosis, it is necessary to refuse sports activities. This means that you can not exercise on the bar or treadmill, do push-ups or do exercise therapy complexes. Any exercise should be postponed until the exacerbation of the pathological process is suppressed.

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

If you have osteochondrosis, you should not force yourself too much. Do not make sharp movements, twisting or turning. Heavy lifting, bending and jumping are prohibited. Overhead somersaults and shoulder stands are also dangerous.

Suggestions for doing gymnastics

When engaging in health therapy, it is necessary to take into account the recommendations given by the attending physician. They are related to the correct exercises for osteochondrosis. Experts can provide the following advice:

1. Exercises should be chosen only by a doctor based on the individual characteristics of the human body.
2. When choosing a complex, the peculiarities of the pathological process must be taken into account.
3. It is best to exercise in clothes made of natural fabrics that do not restrict movement.
4. It is recommended to practice on a flat and hard surface.
5. It is necessary to choose a room with good ventilation for the class.
6. The load should be increased gradually.

If the patient experiences neck pain while exercising, he should immediately stop exercising and contact his doctor with this complaint.