In order to significantly improve the condition of a patient with cervical osteochondrosis, physical therapy (PT) is often used. It helps to get rid of many of the symptoms of this unpleasant disease.
How exactly does exercise help?
Regular exercise therapy for cervical osteochondrosis makes the muscles stronger, relieves muscle spasms, improves blood circulation and improves the condition of the intervertebral discs. If you choose the right set of exercises, it will help you get rid of the unpleasant sensations that often accompany cervical osteochondrosis. These include headaches, shoulder and arm pain, and dizziness.
It is not always possible to contact a specialist. In principle, it is not a problem to do exercise alone. These exercises can easily be done at home. There are simple sets of exercises that even a beginner can handle. One of these complexes will be presented below.
What should we not forget when performing exercises for cervical osteochondrosis? When performing exercises from the physiotherapy complex for cervical osteochondrosis, do not forget the following rules. This is important for your own safety. Exercises will only be effective if they are performed correctly. In addition, improper execution of the exercises can cause serious damage to the spine.
Contraindications to exercise for osteochondrosis
- You cannot do exercises during the acute phase of osteochondrosis. It is impermissible to perform them through pain.
- Perform the movements slowly, do not make sudden movements.
- Remember that if you have cervical osteochondrosis, you cannot make circular movements with your head. Also, don't throw your head back.
- Don't be tempted by advertisements for cervical traction devices. It is not safe to use such devices without consulting a specialist. Simple carelessness can cause serious injury.
- If you are diagnosed with an intervertebral hernia, it is unacceptable to perform these and other exercises without consulting a doctor!
An approximate complex of exercise therapy for cervical osteochondrosis in a non-acute stage
You need to start with a warm-up. You can use regular walking in place as a warm-up exercise. It will be effective to walk first on your whole leg, and then on your toes and heels. In this case, the hands should be relaxed, hanging freely, the shoulders should be straight and slightly lowered. The duration of the warm-up is 2-3 minutes.
1. Exercise aimed at relaxing the neck muscles
Stand up straight. The arms should hang freely along the body. Make fists, stretch your arms. At the same time, lower your shoulders and shoulder blades and straighten your back. Hold the tension for 30 seconds. Then relax and let your arms swing freely.
2. Tilting the head to the side
This exercise can be performed both standing and sitting.
Gently tilt your head to the side (lowering the ear to the shoulder). Feel the stretch in your neck muscles. Hold this for 10-15 seconds. Then slowly return to the starting position and tilt your head to the other side. It is very important to perform this exercise as carefully as possible to avoid pain.
3. Turning the head to the side
This exercise can be performed both standing and sitting.
Bend your head down. Try to touch the jugular cavity with your chin. Turn your head to the right as if you are sliding your chin along the top of your sternum. Stay in this position for 3-6 seconds. Then slowly turn in the other direction. Repeat this exercise in each direction 5-7 times.
4. Raise and lower your shoulders
You can perform this exercise both standing and sitting.
Raise your shoulders as high as possible without moving them forward. Lower them, pull them back slightly as if you are straightening them. Repeat 6-8 times.
5. Move your shoulders back and forth
This exercise can be performed both standing and sitting.
Starting position - shoulders are freely straightened and lowered. We raise the shoulders and move them forward. Then you need to return to the starting position. Pull your shoulders back, try to close your shoulder blades. Return to starting position. Repeat the exercise 6-8 times.
6. Tilt your head forward
This exercise can be performed both standing and sitting.
Bend your neck forward, slightly lower your chin to your chest. Then you need to slowly stand up. Repeat the exercise 6-8 times. Important: keep your back straight!
7. Turn your arms back
We perform this exercise standing or sitting.
Stretch your arms out to the sides, lower your shoulders. Press the shoulder blades towards the back. Outstretched straight arms will move slightly back. Return to starting position. Repeat the exercise 6-8 times. When performing this exercise, you should move your arms as little as possible and try to use only the back muscles.
8. Rotate the brushes
Arms at sides, shoulders down. Bend your elbows, clench your hands into fists. Make 4 circular rotations in the wrist joint, without lowering the elbows, in one direction, then 4 times in the other. Repeat 4-6 times in each direction.
9. Rotate your elbows
The starting position is the same as in the previous two. Make 4 circular rotations in the elbow joint in one direction and the other. No need to lower your elbows. Repeat 4-6 times in each direction.
10. Roll your shoulders
Stretch your arms out to the sides, lower your shoulders. Perform 4 rotations in the shoulder joint in each direction. Repeat 4 to 6 times.
11. Raising and lowering hands
Relax your shoulders and arms. We raise our hands up, then freely drop them down. Breathing should be free and calm. Repeat 4-6 times.