Curative gymnastics for cervical osteochondrosis
As life shows, most often a person with health problems or completely begins to rely on a doctor, or throws himself into all serious, engaged in self-medication and without resorting to official medicine.
If the patient is on the side of the doctor - no disease is terrible. .
Both these positions are fundamentally wrong, because no one, even the most qualified doctor, can make a diagnosis on their own, and no person should prescribe treatment for himself. No wonder the ancient sage said that with each disease there are three sides: the patient, the doctor and the disease. If the patient is on the side of the doctor - no illness is terrible, but in those cases when the patient on the side of the disease - the best doctor is useless.
Today, cervical osteochondrosis is increasingly diagnosed, and the patients' behavior and their attitude towards the proposed treatment are completely independent of age. Those patients who think about their future do not forget that therapeutic gymnastics with cervical osteochondrosis remains one of the most important elements of treatment, while others simply remain silent and suffer pain and all the symptoms with which this is manifested is very unpleasant and in some casesa life-threatening disease.
Features of cervical osteochondrosis today
Cervical osteochondrosis is a common disorder, rapidly growing younger every year. Pinched nerve endings or displacement of cervical discs cause headaches and heart pain, dizziness, numbness of the tongue. Moreover, pinching of nerves indirectly affects the work of internal organs. Nevertheless, many people simply do not pay attention to the doctor's appointments and do not believe that exercise therapy, especially when used constantly, can improve their condition.
Meanwhile, if a person is diagnosed with cervical osteochondrosis - medical gymnastics is necessary! A violation that does not try to correct will sooner or later become acute, and every new attack of the disease will add unpleasant symptoms to the clinical picture of the disease. Of course, exercise therapy is not a panacea, especially if the degenerative-dystrophic process in the tissues of the spinal column has existed for a long time, but it can inhibit the development of pathological processes, facilitate the general condition and the first step towards recovery.
Major symptoms of osteochondrosis
- Persistent headaches, dizziness. The discomfort is often aggravated by movement and sharp turns of the head, and such a pain in the head practically does not lend itself to the drugs that are traditionally prescribed for relief of this symptom. At the same time, the patient may be concerned about the instability of blood pressure, fits of lightheadedness and noise in the ears, which are best eliminated by therapeutic gymnastics prescribed for cervical osteochondrosis.
- Symptom of osteochondrosis of the cervical spine may be pain in the chest, giving in hands. Often a person feels numbness in his hands and a combination of this symptom with pain in the heart, in which traditional "heart" drugs( nitroglycerin) are ineffective.
In case of occurrence of these complaints, orthopedic doctors advise their patients timely use of physical exertion, the regime and frequency of recurrence of which for each patient should be selected individually. A well-considered program of physical rehabilitation will help prevent the development of displacement of cervical vertebrae and clamping of nerve fibers.
Recommended exercises for the treatment of
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Below is an example of several exercises.
- The patient lies on the floor. One palm rest on the stomach, and the other on the chest. Slow, smooth breath( stomach, and then chest rise), then exhale. Repeat once 8-10.It is necessary to consciously relax the body. Exercise is repeated 3-4 times during the day.
- Position on the floor, but this time on the stomach. Slowly, the head, torso rises, hands have to rest against the floor. In this position, you must be 1 - 1.5 minutes, then smoothly return to its original position. Important! It is necessary to watch, that the shoulders would not "tumble" - keep the posture under control! Exercise is carried out 3-4 times a day.
- Position - lying on the stomach. Hands stretched along the body. Slowly turning his head to the right. You have to try to press your ear to the floor. Then in the opposite direction. Important! Painful sensations should not accompany the exercises! Run 5-6 times. During the day, you can perform this exercise 3-4 times.
- Seated position. Slowly, making an exhalation, lean forward, as close to the breast as possible. Then, on inhalation, slowly throw your head back, trying to look as far as possible. Repeat once 10-15.The exercise itself is repeated 2-3 times a day.
- Do not change the position, you have to press your forehead against your own hands. Providing the greatest possible pressure. Exercise is done on exhalation - this is important! Repeat 5-6 times. During the day, perform 3-4 times.
- If the violation is not strong, you can perform accurate rotation of the head, in both directions.
The above complex of exercises shows that therapeutic gymnastics with cervical osteochondrosis is available to virtually all people regardless of their age. Some of the exercises can be performed at home and at work, and if your own health is empty for the patient, then he will certainly try to listen to the recommendations of the doctor.
As studies of scientists have shown, the performance of such exercises as prevention reduces the risk of osteochondrosis of the cervical spine by 90%!
The effectiveness of therapeutic gymnastics in cervical osteochondrosis at any stage of the disease is proved. As it turned out, even simple trainings, without active manual treatment and use of drugs, significantly reduce pain, and in some cases the achieved strengthening of the neck muscles positively affects the general condition - in some patients partial regress of the disease is observed.
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Curative gymnastics for cervical osteochondrosisOsteochondrosis of the cervical spine is a degenerative-dystrophic lesion of the intervertebral disks of this area( changes in the structure of vertebral bodies due to destruction of the cartilaginous tissue between them, which is why their nutrition is disturbed).Almost every person older than 40 is suffering from this pathology in one way or another. Often, changes in the spine occur even at a young age and progress with age.
What causes osteochondrosis?
Many factors can influence the development of spine joint injuries, which can be conditionally divided into controlled and uncontrolled ones. Osteochondrosis of the cervical spine appears due to:
- hereditary predisposition;
- hormonal disorders;
- abnormalities of the development of the musculoskeletal system;
- excessive and incorrect load on the spine( working at a computer, sedentary lifestyle);
- due to mechanical factors( sprain, injury of this part of the spine);
- wrong power supply.
The first three points are uncontrolled causes of the disease, it is almost impossible to cope with them. The last three factors can be influenced by systematic dosed loads, for example, with the help of exercise therapy( LFK).
How does the disease manifest itself?
Manifestations are diverse and involve many systems and organs. Among the most significant symptoms are the following:
- does not show itself in the early stages of the process;
- over time, severe headaches and neck pain may appear;
- dizziness and tinnitus;
- limitation of mobility of joints in the affected area;
- cardiac rhythm disturbances that can be seen on a cardiogram;
- insomiya( lack of full sleep);
- numbness of the limbs;
- spasm of the muscles of the neck, chest and back, shoulder girdle.
Treatment plan for osteochondrosis
The therapy of the disease must be approached in a comprehensive manner, influencing all the links in the development of the painful process. Treatment includes:
- analgesics and anti-inflammatory drugs( ketorol, xsefokam, nimesulide, etodolac, diclofenac);
- medicines to relieve muscle spasm and reduce edema of tissues( tyzalud, midocalam);
- vitamins( nicotinic acid, B vitamins);
- chondroprotectors( substances restoring the structure of cartilage);
- has well proven itself in therapeutic gymnastics with osteochondrosis of the cervical department, which is also the prevention of the development of the disease;
- proper nutrition and active lifestyle;
- physiotherapy treatment.
Basic rules for performing exercises
Classes can be held in special institutions with an instructor and at home, having previously selected an individual set of exercises with a specialist. General rules for the conduct of exercise therapy:
- do not start gymnastics without having previously completed a comprehensive set of examinations;
- is not recommended to start such treatment alone, it is important to consult an instructor;
- exercises should be aimed at strengthening the muscles of the cervical spine, without excessive strain on the entire vertebral column;
- it is necessary to follow the principle from simple to complex: more effectively gradual increase in the number and duration of classes;
- exercises for cervical osteochondrosis can not be carried out through strength and pain, the movements should be soft and smooth;
- physical education does not end after the onset of relief, it should be performed continuously;
- should not be interrupted.
There are several well-proven techniques for the treatment of cervical osteochondrosis, we learn what their features are and what their differences are.
Classical exercises for strengthening the neck muscles
All movements are performed in a standing or sitting position for 5-6 repetitions. When performing exercise therapy there should be no sensations of discomfort and acute pain. Complex exercises for cervical osteochondrosis:
- for the beginning should bring the neck in an upright position and relax the shoulders;
- slow and smooth turns to the right and left, 5 times in each direction;
- should sit straight, throw your head back and try to reach out with your right ear to the right shoulder, then do the same in the other direction;
- put your hands on the forehead and slowly press them with your head, while the palms should stay in the same place( resist pressure);
- is an exercise similar to the previous one, but in this case the palm should be put on the temple, pressing on it with your head, counting to yourself to five, repeating 3 times alternately on each side;
- to reduce the shoulders forward, to raise them upwards as much as possible, after spreading it back and bringing it back down, thus describing the circle.
Classes are held in a standing position, smooth light movements of the neck are performed without excessive efforts and pain. Gymnastics should be done for 12 minutes every day to achieve the desired result. A few simple exercises from the Butrimov technique:
- stretching the neck and head forward, and then returning it to its original position, while the trunk and shoulders should remain stationary;
- alternate turn of the head to the left and right at each turn it is necessary to stretch the chin to the shoulder;
- smooth tilt of the head forward, trying to touch the chin with your chin, after tilting backwards with an attempt to reach the crown to the back;
- maximum slow and quiet turn of the head left and right;
- the following exercise - tilt the head forward and turn in this position in each direction;
- a soft and smooth turn of the head from right to left, maximally stretching the chin forward.
Such physical exercises are important to do daily and after 4-5 months many manifestations of cervical osteochondrosis will disappear. If something does not work, do not try to apply maximum efforts, gradually the muscles will become more elastic and supple.
These sessions are primarily aimed at stretching the muscles and improving the supply of vertebrae in this area. After improving the state of health, work on yourself does not end.
Getting rid of osteochondrosis according to Bubnovsky
According to this technique, it is recommended to conduct exercises daily. After only two weeks, after improving the state of health, the number of classes is reduced. Than such treatment differs:
- work is spent by a method of a kinesitherapy( treatment by means of movements in which the person participates);
- in order for the effect to be maximum, special simulators are used, that is, classes take place only in the centers;
- before the beginning of treatment, doctors fully examine people and select a set of exercises in accordance with changes in the spine;
- primarily in these exercises train the muscles adjacent to the spine, thereby improving the nutrition of the affected vertebrae and the painful symptoms gradually weaken.
Therapeutic physical training is preventive in nature, if you start to practice before the appearance of violations. In the case when the disease is rapidly progressing or there are pronounced changes, do not immediately abandon the complex exercises. Trust the specialists who will choose a more gentle method, but at the same time significantly facilitates the course of the disease.
Therapeutic exercises for cervical osteochondrosis
Osteochondrosis of the cervical spine is the most common localization of this pathology. The reason for this is the peculiarities of the anatomical structure of the cervical spine: great mobility, small size of the vertebrae, poor development of the muscular framework of the neck, constant dynamic and static load. Therefore, people with risk factors for the development of osteochondrosis of this localization are extremely necessary for prevention, and those who have already become the "happy owner" of the disease, exercises for the neck with osteochondrosis will help get rid of painful symptoms and reduce the number of exacerbations of pathology.
Why do I need to charge?
As we know, with osteochondrosis of any part of the spine, not just the cervical spine, intervertebral disks collapse, this leads to instability of the spinal column. Our body tries to stabilize the spine in all its available ways - osteophytes of the cervical vertebrae are formed and spine ligamentous ligamentous( spondylosis), joints of the facet joints( spondyloarthrosis), and neck muscles are strained to somehow provide the spine with stability.
If you regularly train the neck muscles - they will become an excellent supporting framework for cervical vertebrae
Although these processes were conceived by nature as an adaptation to damage, but over time they lose their adaptive nature and further aggravate the course of osteochondrosis - painful muscle spasm, spinal curvature, compression of the nervesrootlets and compression of vertebral vessels. This leads to severe and persistent pain in the neck, shoulder girdle, upper limbs, back of the head and other painful and dangerous symptoms of cervical osteochondrosis.
But there is a method of prevention and treatment of the changes described above and their consequences - this is therapeutic gymnastics. The complex of exercises for cervical osteochondrosis, if performed correctly and regularly, helps strengthen muscle fibers, develop a good muscular framework for the cervical region, which will serve as an excellent stabilizer for degenerative processes in cartilaginous discs.
LFK will make the muscles elastic, which is the prevention of their painful spasm from fatigue, and also activates the process of local circulation and adjusts metabolism in the cartilaginous tissue. All this contributes to the prevention of osteochondrosis or slowing down, and sometimes stopping, degeneration and degeneration of the intervertebral disc.
To make physical exercises useful and do not harm you, it is necessary to remember a few simple rules of medical gymnastics:
- exercises should not cause you pain or other unpleasant feelings; if this happens, you must immediately stop gymnastics or reduce the amplitude of movements;
- gymnastics against osteochondrosis of the neck should be performed outside of exacerbations of the disease, doing exercises with severe pain syndrome is strictly prohibited;
- all movements of the gymnastic complex should be smooth and slow( there should not be any sharp and abrupt ones);
- curative exercises for the neck should be performed regularly - there must be morning exercises, and gymnastics can be performed at any time of the day, even in the office and preferably several times a day;
- before starting the exercises, you can not use pain medication - you can not notice the pain and only hurt yourself;
- any complex of exercise therapy should begin with a warm-up for warming up the muscles and preventing their trauma;
- if you have a diagnosed pathology of the cervical spine, then before the beginning of medical gymnastics consult your physician.
A set of simple neck exercises that can be performed even in the office at your workplace.
Nasal Exercise Complex
The following complex of exercises for osteochondrosis of the cervical department can be performed alone only in the first two stages of the disease or for prophylaxis. If you have osteochondrosis of stages 3 and 4 or if there are complications, for example, an intervertebral hernia, a syndrome of the vertebral artery, then only a specialist should prescribe therapeutic exercises, since a large number of exercises can worsen your state of health.
Any physical training begins with a warm-up, with the exception is not LFK with cervical osteochondrosis. At this stage, you need to warm up the muscles to prevent their trauma when doing the basic set of exercises.
- as a warm-up, normal walking around the room alternately on the toes, full foot and heels for 2-3 minutes;
- stand up straight, lower your arms along the trunk, gradually strain your arms, while lowering your shoulders and shoulder blades, then relax your arms so that they hang freely, make 5-6 approaches, this will relax the neck muscles and make them more elastic;
- twisting of the cervical spine - stand straight, straighten the head, slowly turn your head sideways, while bending it( twisting), then slowly do everything in the opposite direction and return to the starting position, repeat the movement in the opposite direction, just do it 10 times;
- perform flies by hand, circular rotation in the shoulder joint, bringing and retracting the blades, enough for 10 times each exercise.
Video with useful exercises:
Basic stage of
After the warm-up, you can start the main activities. An approximate set of exercises can include the following movements:
- sitting on a chair or standing on the floor, perform slow head turns to the sides, repeat 10 times in each direction;
- starting position previous, we do head inclinations forward and backward, movements should be smooth, repeat 10 times;
- circular rotation of the head, describe the circle head in each side 10 times;
- slopes with opposition - while sitting or standing, we perform head tilting to the sides, but at the same time we counteract the hand( when tilting left - left hand, right - right, forward - one or two hands, back - two), this exercise strengthens not only the musclesneck, but also hands, repeat 10 times in each direction;
- take the starting position, pull out the straight hands and maximally raise the shoulders, hold this position for 6-8 seconds, then smoothly lower your hands and repeat the exercise again;
- fold your hands in the lock, hold them to your chin, press down with your chin, while creating resistance with your hands for 10 seconds, repeat 10 times;
- put your head on the chest and in this position, make turns in the neck to the right and left, repeat for 15 times, do the same exercise, throwing your head back and pulling your chin;
- lie on the floor on your back, align your body, slowly tear your head off the floor and look at your socks for 5-7 seconds, smoothly take the starting position and repeat the exercise up to 10 times.
Exercises with resistance perfectly train the muscles of the neck
Important! !!If at any stage of the proposed movements you feel pain, then do not try to do everything "through tears" - it will rather hurt than benefit. If this happens, then reduce the amplitude of the exercises or stop the exercise therapy at all.
Carrying out the proposed set of exercises, you can prevent destructive changes in the cervical spine and get rid of the pain and the need for packs to swallow anesthetic pills, but all this under one condition - regularly and long-term exercise gymnastics.
Treatment exercises for cervical osteochondrosis according to Bubnovsky and Butrimov
Osteochondrosis of the neck today is quite common, and in relatively young patients. Because of the clamping of nerves or disk displacement, the patients have headaches and heart pains, dizziness, etc.loading. ..
This pathology is very dangerous, because it can lead to disturbances in brain activity caused by insufficient circulation. In addition, such pinching can cause a lot of violations in the activities of internal organs.
What is the role of physical exercises in cervical osteochondrosis
At the initial stages of development of pathology with the help of training, many complications can be avoided and maximum development of corset muscle tissues can be achieved.
Elements that are recommended for patients with osteochondrosis cervical lesions are the result of the work of many specialists. They are designed to stop further destruction of the vertebrae and tissues between them.
The main purpose of such training is to strengthen the muscular and ligament corset. As a result, exercise therapy is observed:
- Decreased vertebral load;
- Prophylactic influence, excluding the development of possible complications;
- Increased mobility of cervical vertebrae;
- The processes connected with the exchange of the most important substances for the organism are activated;
- Metabolism of tissues exposed to lesions is accelerated;
- Fabrics around the affected vertebrae begin to receive more nutrition by improving their blood supply, which also normalizes in the vertebrae and discs between them.
Particularly difficult pre-preparations for training are not necessary. Although some rules are still observed, it is recommended that it will have a positive effect on the general condition of the patient and increase the benefits of exercise:
- You can not start training without preheating joints and muscle tissue. To do this, it will be useful to stretch the neck muscles vigorously. As a result of training, there should be no pain or other discomfort. Such massage movements are useful not only before training, but also throughout the day;
- Perfectly prepares the muscles for hot shower, in addition, it removes most of the symptoms and spasms;
- Practice shows that such exercises very effectively combine with swimming. Regular procedures in the pool at times increase the positive dynamics and effectiveness of classes;In addition, swimming procedures stretch the vertebral column;
- Low-intensity aerobic exercise and daily walking tours positively supplement training.
Exercise has an invaluable beneficial effect on the course of the disease, but not all patients are shown a similar therapeutic technique:
- Physiotherapy is not recommended for patients in case it causes pain, even if only insignificant;
- At the stage of acute osteochondrosis;
- In the presence of influenza, respiratory disease or other inflammatory infection that caused exacerbation of the condition, the sessions are contraindicated.
Recommendations for lessons at home
According to most experts, the effectiveness of the exercises will be maximum if they are performed in the evening or in the mornings. Such performance of exercises promotes the activation of the processes of exchange and blood flow in the cervical vertebrae and the prevention of blood-stasis.Loading. .. If possible, it is recommended to perform the exercises as often as possible, especially those patients whose activities are associated with a long stay in some static position. A few turns of the head, slopes and rubbing movements for several minutes will significantly reduce pain and improve blood flow.
Rules for the implementation of
To maximize the productivity of the exercises, it is necessary to follow certain rules:
- It is recommended to prepare your muscles before the classes start - make an easy warm-up or take a hot shower;
- Do not overpower yourself by ignoring the pain, and perform a certain number of elements. If there was a sensation of pain, then this indicates a worsening of the vertebrae and augmentation of the nervous jamming;
- If there is an uncomfortable feeling, then you need to take a break in a few minutes. If in the future such an element again brings pain, then it must be abandoned;
- Watch for movements - they must be performed in slow mode, sharpness can trigger pain syndrome;
- Control the posture - the shoulders back, and the chest forward - this will reduce the neural-radicular compression, exclude injury and increase the therapeutic effect;
- It is recommended that you periodically repeat attempts to perform pain-inducing exercises. If they no longer cause former soreness, then this indicates progress in treatment;
- Perform the tilting and turning elements with great care to prevent an increase in the compression of the nerves with further deterioration of the symptoms;
- With the sudden onset of pain syndrome, turns and tilting the head to the sides are excellent;
- Any exercise should be approved by a physician.
What kinds of exercise therapy should I do?
The complex of elements of exercise therapy involves performing dynamic and isometric exercises.
The first differ in motor activity and are recommended during the remission period. The isometric complex should be done in times of exacerbation of the disease, it does not involve motor activity and allows you to get rid of soreness.
Bubnovsky's treatment method
Dr. Bubnovsky developed a therapeutic technique based on the use of the reserves of the human body to fight the disease. Her name was kinesitherapy.
This method of treatment has proven itself in the therapy of locomotor disorders. Dr. Bubnovsky developed a series of exercises that prescribe an analgesic effect on the vertebrae:
- Relax, standing on all fours;
- From the previous position, you need to bend your back up, and then bend down;
- "Stretching step".Standing on all fours to sit on the right limb, and the left to pull back, with the right hand you need to stretch forward. Then you should change your legs;
- "Bleeding".Get down on your knees, rested your palms on the floor. Try to stretch the body as far as possible, do not tear off the knees and hands from the floor;
- Lie back on the floor, brush by the head, legs bend. Lean your chin in the chest, bend the body, tearing off the shoulder blades from the floor surface and touching the knees with your elbows;
- Lying on your back, raise the pelvis as high as possible, on inhaling to descend.
Bubnovsky's method presupposes the execution of certain elements on individual simulators, selected individually.
Dr. Butrimov proposed his LFK complex against cervical osteochondrosis:
- Tilt your head down, to the side, simultaneously reaching up to the crown. Movement to do on one, then on the other side;
- Having lowered his head to make circular turns, trying to stretch his head as far as possible, stretching his neck, to do in both directions;
- Having bent your head to the left, try to look at the floor through your left shoulder.
A set of video exercises for the treatment of osteochondrosis of the cervical spine of Dr. Butrimov:
The main rule in carrying out a complex of movements, according to Dr. Butrimov, is the absolute relaxation of the patient, the muscles should be in complete relaxation. Only so the course of exercise therapy in accordance with Butrimov's method will bring the proper effect.
How to treat the cervico-thoracic region with exercises?
It is impossible to completely restore diseased nerves and disks both in the conditions of the hospital and at home trainings. Although using exercise therapy performed at home, you can get rid of the symptoms and stop osteochondrosis progression.First you need to remove the pain with the help of official medicine, then you can start treatment with gymnastic methods. In addition, you need to eat right, go through massage procedures, control your posture, sleep on an orthopedic mattress, walk more.
This basic set of eight exercises is performed standing with the legs spaced apart:
- Tilt and tilt the head, having frozen in a similar position for 7-10 seconds;
- Lift each shoulder alternately;
- Make head turns on the sides to the maximum stop with a 10-second delay at the end point;
- Make alternate tilting head to shoulder, while resisting the palm of his hand, resting it on the cheek;
- Make circular turns with shoulders;
- Take the bent position of the body, while trying to connect the shoulders, to stand still for a few seconds, then relax;
- Slopes of the torso to the sides;
- Put your fists in the zone above the waist, while bending forward, stop for a while, then relax.
Complex of exercises in pictures with cervical osteochondrosis of the spine
Vertigo often accompanies osteochondrosis of the vertebrae around the neck. From such symptoms can be eliminated by performing the elements:
- Slow head movements to the maximum limit, then briefly frozen, then turn to the opposite limit;
- Slowly tilt the head, laying it on his shoulder, looking forward, repeating in both directions;
- Slowly bend your head to the chest until your chin touches it.
For prophylaxis of
With prophylactic purpose it is possible to perform any of the above-described elements. In addition, you need to eat right, control weight, prevent hypodynamia, fall in love with swimming, sleep on a special orthopedic mattress, etc.
Patients suffering from osteochondrosis lesions of the cervical collar zone often do not take the doctor's fear seriously, violating regulations and neglecting the performanceexercises.
Of course, you can not completely cure the disease, but anyone can with the help of training stop the destructive processes and permanently get rid of osteochondrosis symptoms.
Exercises play an extremely important role in the therapeutic process. If performed regularly, the patient's condition will be greatly facilitated.
A set of video exercises in the treatment of cervical-chest osteochondrosis:loading. .. Like the article? Share with friends on social networks: Facebook
Exercises for cervical osteochondrosis
No one has ever done any harm to cervical osteochondrosis, but, on the contrary, helped to cope with the disease. How to properly execute the procedures, what to watch out for and other related information will be discussed below.
The formation of osteochondrosis in the cervical region is becoming an increasingly common problem, with the age limit for this insidious disease falling from year to year, so that everyone's task is to be vigilant and give due attention to prevention. If the disease has already manifested itself, then it is necessary to send a whole set of methods against it, some of which the patient must conduct at home.
Here the patient comes to the aid of a variety of therapeutic gymnastic complexes for the neck, as well as compact devices for conducting physiotherapy.
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According to the majority of the leading physicians of the planet, it is the therapeutic exercise for today - this is the best way to prevent and combat osteochondrosis in the initial stages, as well as a serious help in eliminating the symptoms and during the progression of the disease. Performing exercises for the neck with osteochondrosis, you can restore the natural state of the vertebrae and cartilaginous joints. At the first stages of osteochondrosis development, thanks to special sports complexes, one can completely get rid of the disease, and a general "good" effect of the person will be a good "side effect".
However, do not engage in dangerous experiments and self-medication. If anxiety symptoms appear, you should immediately consult a doctor who will choose the correct dosage of the neck loads and will make up an individual therapeutic and exercise complex( LFK) exercises. Sometimes, when a patient suffers from frequent dizziness with cervical osteochondrosis, they prescribe the exercise of exercise therapy in a sitting or even lying position.
With the appearance of osteochondrosis in children, as well as in the case of the development of radicular syndrome, it is possible to state with certainty a serious deformation of the spine, which requires urgent application for qualified care. If you ignore this point, a prolonged load will cause deformation of individual intervertebral discs and lead to serious complications. Therefore, one should be vigilant and, at the first symptoms, use against exercise therapy to correct the problem by creating a strong muscular corset.
Performing regular exercises from a medical and sports complex, you can count on restoring the natural metabolism in the structure of intervertebral discs, improving blood supply in tissues, enriching the brain with oxygen, not to mention the return of mobility in the joints.
To increase the effectiveness of treatment, it must be carried out under the strict supervision of a physician, who will control each stage, which in the end is the key to a speedy recovery.
Charging rules for the cervical spine
Before doing exercises with cervical osteochondrosis, it is necessary to get acquainted with the basic simple rules that will improve the overall effect of the payload and allow you to turn the healing procedure not just a means for eliminating the pain syndrome, but it makes it a full-fledged kind of treatment.
- To carry out a set of exercises for cervical osteochondrosis, it is necessary at every opportunity. This is an extremely important rule for workers in seated occupations, and it is not difficult to observe it, as simple exercise therapy can be done in 5-10 minutes without even getting up from the chair.
- Every morning and evening should become a time for exercise in standing position, as only the regularity of its performance will achieve sustainable results.
- In the mornings and evenings it is necessary to perform every standing exercise.
- Carry out one or two dozen turns of the neck and turn the head at the same time as in the cervical pain syndrome is formed.
- Charging should be combined with a gentle massage of the cervical region.
- Also, when free time arrives, you should immediately rotate your hands in the shoulder joints.
When working with a computer it is highly recommended to interrupt for 5-10 minutes at least once in 1-1.5 hours. This will prevent the appearance and progression of osteochondrosis, and as an additional effect - will save the eyes. If you do not have the opportunity to do even such short breaks, then every half an hour, at least a minute or two, you can focus on the rotation of the head and light self-massage of the neck.(On the topic: gymnastics for osteochondrosis of the cervical department).
Healthy gymnastics during osteochondrosis of the cervical spine
You can start performing gymnastics only after stopping pain in the neck. In no case should not practice exercise therapy on the background of pain syndrome, as this can cause serious complications. If the seizures are not observed or have already passed, then the doctors allow performing isometric exercises in a calm rhythm, which allows you to get sufficient muscle tension without overloading the cervical vertebrae. As a result, muscles and tendons will be strengthened and create a strong corset that will support the head and neck.
Each of the exercises must be performed at a slow pace, not allowing sharp, volatile movements. Also, before proceeding to the exercise of exercise therapy, you need to decide on a personal method, with a choice that should help a qualified specialist.
- Take a sitting position, straighten your back and neck. To make head turns from left to right, without sharp jerks, having made 10 repetitions.
- From the same initial position, lower your head down, trying to press your chin to your chest and making 10 repetitions.
- Take a sitting position and tilt the head back, also trying to pull the back, perform 10 repetitions.
- From the sitting position with the hands down, it is necessary to raise the shoulders as much as possible, fixing their position for 8-12 seconds. After this, the shoulders are lowered, they are relaxed for 3-5 seconds and again the lifting is repeated. In total, 10 repetitions are performed.
- Lie on a flat, hard surface and work out the neck and skull workout in the hairline for 3-4 minutes. Self-massage is done by gentle compressive movements in an intense rhythm, which allows to significantly improve blood supply.
- It will be extremely useful to rub your back for a while in the area of the scapula, between them and above them.
- At last, you can flex the muscles behind the ear and along the occipital part with light movements around the circle.
When performing therapeutic exercises with cervical osteochondrosis, it is necessary to control breathing, following its calm and slow rhythm. The correct breathing process will help to work concentrated, which in the end will increase the effectiveness of physical exertion. To conduct exercise therapy should be at least twice a day, but it is better to increase the number of repetitions to 3-4.Also, you do not need to immediately try to achieve maximum amplitude during the exercise, observing caution and regularity when performing exercise therapy. If osteochondrosis is already in neglected form, then the most optimal is to get acquainted with the complex of exercises on the floor.(And also: physical education with osteochondrosis of the cervical department).
- Take a lying position on the floor, putting one hand on the stomach, and the other on the chest. Taking a slow breath - raise first the stomach, and then the chest area, allowing the air to calmly fill the entire volume of the lungs. It is necessary to watch, that the exhalation is made more slowly in comparison with the inhalation. In total, it will be enough to perform 10 repetitions.
- Take a reclining position on the floor on the abdomen, placing your arms along the trunk line. After that start to rotate the head from left to right, trying to reach the level of the floor with each ear, performing repetitions at least five times.
- Take a sitting position and lower your head forward, and then - back, controlling the smoothness of execution and amplitude, preventing the occurrence of pain. Perform 10 repetitions.
- Sit at the table and lean on it with your elbows, head down to the back of your crossed palms. Occupying this position, you should press your forehead on your hands, achieving maximum muscle tension. Exert tension on the exhale, allowing yourself to relax on the breath. Perform 10 times.
A complex set of exercises
The exercises presented below against osteochondrosis of the neck can be performed only as a preventive method or to eliminate the first symptoms of osteochondrosis of the cervical spine. If the development of the disease has already gone too far, then it is better to abstain from doing the exercises, at least before consulting a doctor.
Exercises for relaxation in the cervical part
Occupy standing position with freely lowered arms. After that, strain your hands and straighten your back as much as possible, trying to make sure that the shoulder blades and shoulders do not go up. Lasting for a few seconds( up to 5), relax and give the body and breathing to recover.(On the topic: charging with cervical osteochondrosis).
Twisting in the neck
Twisting is best performed from the standing position, but begins by lowering the head forward, representing how the spine is bent by an arc. It should be noted that this is not just about the bending of the cervical spine, but about the entire spine - from the base. Then it is necessary to make a reverse movement, slowly throwing back his head, trying to bring the shoulder blades together and feel how the spine is curled back. Exercise is repeated until the heat in the cervical region appears.
From standing position, tilt the body forward so that it occupies a parallel to the ground position, trying to keep the back flat, and hands to dissolve in different directions. Then they make flies with their hands, like a bird flapping wings during the flight. At the same time, it is necessary to control the tension of the muscles of the back in order to prevent the movement due to the inertia of the swing.
It is extremely important to remember that such exercises for the neck with osteochondrosis are allowed only with minor manifestations of the disease. In no case can they be used without medical supervision if the disease has already crossed the initial stage.
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Exercises for cervical osteochondrosis: therapeutic gymnastics
The category of patients with neurological manifestations of cervical osteochondrosis is quite numerous. This requires the creation of special services in all structural units of health care in which there will be all the necessary conditions for the provision of neurological care. It is necessary to approach differently the organization of such specialized care depending on the intensity of the pain syndrome, which is one of the leading signs of the disease and most often leads to disability of patients.
Basic principles of kinesiotherapy for osteochondrosis
Before treating cervical osteochondrosis with exercises, it is necessary to determine the degree of pain. Depending on the severity of the pain, they are isolated:
- pain syndrome of 3 degrees - severe pain at rest, with the slightest movement sharply intensified, the person takes a forced position, the sleep is broken due to intense pain( the patient is hospitalized in a hospital, physical exercises are not applied, an anesthetic position is given);
- pain syndrome 2 degrees - moderate pain in rest is absent, movement is relatively calm, increased pain when changing positions and walking( treatment in specialized departments, kinesitherapy is limited);
- 1 degree pain syndrome - aching pain during sharp movements( treatment in rehabilitation departments, sanatoriums or dispensaries, physical exercises are widely used).
In the treatment of patients with cervical osteochondrosis, basic principles must be observed:
- use of pathogenetic therapy, which is aimed at unloading the spine, strengthening the back muscles, eliminating blocks in the joints of the spine, improving blood flow and microcirculation;
- complex impact on all links of the disease: the spine, intervertebral discs and ligament component, nervous and immune system;
- a clear sequence, step-by-step therapeutic measures with the transition to treatment and rehabilitation and rehabilitation to stabilize the condition;
- the primary use of therapeutic physical therapy, manual therapy, physio- and reflexotherapy and minimal use of pharmacological preparations at the treatment and rehabilitation stage( using the correct "anesthetic" position at the treatment stage is also a method of exercise therapy);
- individual purpose of the exercise complex, taking into account neurological disorders and the general condition of the body.
Contraindications to exercises
As well as any other method of treatment, gymnastics at an osteochondrosis of a cervical department of a backbone has the contraindications:
- tumors of internal organs, a brain, a backbone;
- Infectious-inflammatory diseases of the spine( spondylitis, osteomyelitis, rheumatism);
- inflammation of the spinal cord and membranes;
- Bechterew's disease;
- dyscirculatory myelopathy;
- exacerbation of chronic inflammatory diseases of internal organs.
With pain syndrome 3 degrees, the patient is shown a strict bed rest in a hospital. The patient is placed on a hard bed, the neck is fixed with a special cotton-gauze collar - treatment by position. If there is also a lumbar osteochondrosis, a roller is placed under the knees. With sharply expressed, painful pains, it is necessary to put the patient in the "embryo pose" with the legs bent and brought to the trunk. Rest and unloading of the cervical spine promotes rapid healing of the ruptures of the fibrous ring, which ensures a long recovery.
In parallel, drug treatment is provided: painkillers and anti-inflammatory drugs, blockades with analgesic, etc. A noticeable positive effect is possessed by ointments for external use( viprosal, finalgon, efkamon, fastum-gel, nikofleks).To remove the pain, acupuncture is used. Physical exercises at this stage are contraindicated.
For pains of the 2nd degree, mainly non-drug methods are used, medications are prescribed in minimal amounts. Treatment is conducted in specialized hospitals. One of the leading methods of treatment in the treatment and rehabilitation period is a set of exercises aimed at stretching the spine( especially shown for pain with vegetative-vascular and neurodystrophic manifestations).Therapeutic exercises are performed to unload the spinal column, improve blood circulation, strengthen the muscles of the neck and back. The following types of kinesiotherapy are used:
- therapeutic gymnastics in positions on the side, back, abdomen;
- rotation of the right and left hand, flexion and extension of the neck.
Complex of therapeutic exercises
All exercises are performed smoothly and without jerks with a small amplitude of movements. Alternate active( performed by the patient himself) and passive( movement in the joints of the patient makes the methodologist, the patient himself is relaxed) exercises. In the therapeutic exercises include exercises for the hands, breathing exercises, techniques for relaxing the muscles of the neck and hands. If you have any unpleasant sensations, pain in the spine or limbs, you should immediately stop the exercises and seek specialist help for correcting the treatment.
Exemplary list of physical exercises:
- free deep breathing through the mouth from the prone position;
- inhale through the nose, exhale through the mouth, during exhalation relax the muscles of the hands, back and neck, rest 30 seconds;
- standing on all fours to bend the spine down, slowly return to its original position;
- standing, legs together, arms lowered along the trunk, smoothly through the sides arched up arms, slowly take the original position;
- sitting on a chair with a high back of the hand to take back and grasp the backrest from above, inhale gently bend and toss up the head, on exhalation slowly accept the initial position;
- lying on the belly of the hand to bring it to the lock in front of the chest, put the chin on the wrist, slowly raise the head, body and hands, bend back, gently take the starting position;
- in the same position, forehead on the elbows, close your eyes and relax;
- lying on the back of the hand stretch along the trunk, gently raise the head and look at the socks, at this time pull the feet to themselves, gently take the original position;
- in the same position bend your arms in the elbows, rest on the floor with your heels and elbows, smoothly bend your back in the thoracic area, slowly return to its original position;
- in the same position of the hand pull along the trunk, perform a gentle breath and lift the arms up, slowly return to its original position.
In the case of shoulder-scapular periarthritis arising from cervical osteochondrosis, exercises aimed at eliminating the leading contracture in the shoulder joint should be performed from the supine position and slip on the smooth surface with a shoulder. In this position, you can maximally relax the muscles of the shoulder girdle. With regular gymnastics, the volume of movements increases by 15 °.First, the movements in the frontal plane( flexion and extension) are restored, and then they try to restore the rotational movements( rotation inside and out).
For traction, the traction force is also used: a special Glisson loop is applied on the head and the traction is carried out in a prone position. After the procedure or neck stretching exercises, fix the neck with a cotton-gauze collar. At this stage, using physiotherapy, massage, reflexology.
With mild pains, a complex of rehabilitation and prophylactic measures is carried out: the muscular corset is strengthened, the spinal column statics normalizes, neurological disorders of the cervical osteochondrosis are completely eliminated. Patients are sent to specialized sanatoriums and rehabilitation departments. To strengthen the muscles of the back and neck during exercise with cervical osteochondrosis, patients are in a prone position on all fours.
Gradually add exercises for the respiratory muscles, small muscles of the limbs and trunk. The course of therapeutic physical education lasts about 2 months. Then it is necessary to pass on supporting physical exercises: hygienic gymnastics in the mornings, dosed out medical walking, swimming, employment on simulators. Drugs at this stage are extremely rare. Massotherapy, methods of post-isometric muscle relaxation and mobilization methods, acupuncture, laser therapy, heat treatment are widely used.
Gymnastics( exercise therapy) and exercises for cervical osteochondrosis
Osteochondrosis is a disease of the spine, accompanied by degenerative changes in cartilaginous and bone tissue, namely, disruption of the functioning of intervertebral discs, wear of their hyaline layer and increase in the viscosity of the pulpous core. As a result of the development of the disease, the intensity of the microcirculation of the blood of the affected segment of the spine decreases, bone osteophytes grow and the adjacent nerve roots become entangled.
Cervical osteochondrosis is a common form of the disease due to the high load on this area of the body during mental work, as well as the rapid susceptibility to age-related wear of the thin intervertebral discs of the cervical spine.
Why is gymnastics for the neck so important?
Treatment of osteochondrosis is long, including a whole complex of therapeutic and prophylactic measures - medicinal, physiotherapeutic, with the obligatory observance of the recommended regime of motor activity and proper nutrition.
In advanced cases, it may be necessary to promptly disassemble the disc, which is often the case with the appearance of a herniated intervertebral disc. Numerous studies prove that it is possible to prevent severe consequences by regularly performing simple sets of physical exercises for training muscles and vertebrae of the neck.
Advantages of exercise therapy for cervical osteochondrosis are obvious:
- Improvement of the blood circulation of the zone, hence - increasing blood supply and nutrition of the cartilage tissue and the nucleus of the discs and achieving positive dynamics in their qualitative state.
- Deceleration of destruction processes of intervertebral discs, prevention of their early involution, restoration of the physiological bending of the spine.
- A marked reduction in the pain syndrome , restoration of neck mobility due to a decrease in static load.
- Improvement of cerebral blood supply to the , resulting in the disappearance of headaches, sleep problems, increased efficiency.
- Preventing the growth of bone osteophytes , compression of nerve roots and muscle atrophy, strengthening of the cervical collar zone.
- Restoration of sensitivity of the upper limbs , prevention of heart disease, lungs due to correction of the spinal cord.
- Normalization of blood pressure.
Thus, performing exercises for the neck will not only help to cope with the existing disease, but also can become a prevention of its occurrence.
Rules to keep in mind: safety techniques for neck exercises
A set of exercises is often recommended by the doctor in charge.Self-fulfillment of home gymnastics requires mandatory coordination with a specialist, as well as the following recommendations:
- In the event of pain, numbness, the body stops immediately.
- During an exacerbation of osteochondrosis, it is better not to practice workouts or perform simple gymnastics that does not lead to increased pain. Some patients exercise helps to alleviate the pain syndrome, so an individual approach and listening to the sensations of one's own body is important.
- Contraindications to gymnastics are acute infectious diseases, oncological and cardiac diseases and other serious systemic disorders in the body.
- It is not necessary to perform all the proposed exercises in one approach. It is advisable to independently develop a comfortable training program, while periodically supplementing it with new exercises.
- The total duration of the neck workout is no more than 30 minutes, the optimal - 15 minutes several times a day.
- It is recommended to alternate gymnastics for the neck with self-massage of the cervical-collar zone.
- The first classes are always performed using the minimum loads and the amplitude of the movements.
- Before training the neck, you need to warm it up, for example, by stretching your muscles a little with your hands or applying a cloth moistened with warm water.
- And last: the regularity of gymnastics is important, and also the patience reserve - the first health improvements can not happen instantly!
Complex of exercises for osteochondrosis of the cervical spine
Classes can be performed in different starting positions. Sitting on a chair, you can perform such exercises:
- Pull your hands along the body, relaxing them. Slowly turn the head to the right, then - to the left. If there is no discomfort, the rhythm of exercise is accelerated;the number of repetitions is 15, the purpose is to eliminate the limited movements of the neck.
- As in the previous version, the hands are freely located along the body. The head slides down smoothly, the chin stretches to the chest;The first stage of the exercise is combined with a deep breath. On exhalation, the head returns to its upright position. This exercise is aimed at improving the flexibility of the spine and preventing muscle atrophy;the number of repetitions is 10.
- A variation on the lowering of the chin will be the following: when tilting it down you need to touch the shoulders, slightly delayed in the state of tilt. Then do the same, pulling your shoulders to your shoulders, while moving your head slightly to the right and left.
- Specialists do not recommend strongly tilting the head back. Therefore, in the next exercise - the deflection of the head and neck to back - you need to focus on the plasticity of the movement, while pulling your chin up. This occupation perfectly restores the natural position of the cervical vertebrae;the number of repetitions is 8.
- Raise the shoulders, without bending arms in the elbows. Retained in this position for 10 seconds, you can relax and repeat the exercise 7 more times. This option is suitable for warming the muscles of the cervico-brachial region during prolonged work at the computer.
- Attach both hands to the forehead, then forcefully press on them with your head, trying to push. Duration - 10 seconds. Repeat similarly for temples( in turn), occiput, ears;The exercise is useful for improving the circulation of the neck and head.
- Effective will pull the head as deeply as possible into the shoulders of the inspiration, and then raise it - on exhalation. The number of repetitions is 10;such an exercise helps to improve blood microcirculation.
Classes from the starting position - lying on the back;purpose - stretching the spine in order to increase the space between individual vertebrae, strengthening all the muscles of the neck.
It is recommended to repeat each task 5-7 times:
- Place a flat pillow under your head and press hard against it, straining your neck and neck muscles.
- Pull your hands along the body, raise your head slightly. Rotate the head clockwise( 10 seconds), and then - counter-clockwise( the same number).
- After raising your head, touch your chin with your chin, translate your chin a couple of times to the right and to the left. Then raise your head up and do another repetition of the exercise.
- Raise your head above the body and hold it for 5 seconds. Repeat, turning one by one on each side.
- Bind your knees bent at the knees, pull them to the chest. Then stretch your head to your feet and touch your forehead with your knees.
- Feet bend at the knees, lift above the body, then move the body in both directions. The head and neck should be left in place when performing.
- Raise your arms to the sides, then turn the body to the right - on inspiration, left - on exhalation, while twisting your head in opposite directions.
The initial position is lying on the abdomen. The number of repetitions and the appointment of the training is the same as in the previous position:
- Place the chin at the level above the body( slightly lifting it), then make head-turns to the right and left, touching the ears of the shoulders.
- Repeat similarly, but place the chin on the palms.
- Keep your head in the raised state for a few seconds.
- With undulating movements, raise the shoulders, neck and head above the floor level, lingering slightly in this position.
After the operation
After the surgery for the removal of the intervertebral disc, after the lapse of time recommended by the doctor, you can perform such a set of exercises( sitting on a chair):
- Spread your arms out to the sides, bend down, then lower your hands and try to touch the toes with your fingers. Do not forget to inhale deeply and exhale slowly.
- Inhale, tilt the body towards the left leg and reach the foot with your hands, then exhale. Repeat from the opposite side.
- Sit on the very edge of the chair, cross your arms behind your head. Move the body to the right and left, with the back of the head pressing on the palm of the hand.
- Place your hands on your waist. Chin strongly extend in front of him, and then make them circular movements( the circle should be drawn perpendicular to the body).Then repeat the same way, just rotate the chin in the opposite direction.
- Get up from the chair, reach out with your hands and head up on the inspiration, then sit down and exhale.
- Take the ball in your hands, pull them in front of you. Torso to turn in one direction, hands and head - in the opposite direction.
- From the same position, lean forward, while rolling the ball along the wall and watching him with his eyes( dropping and raising his head).
It is necessary to remember , that in all exercises with head retention it is necessary to prolong the time of its delay in the air as the body's capabilities develop from 5 to 60 seconds. You can also gradually increase the number of repetitions, but within reasonable limits.
Additional advice in the fight against cervical osteochondrosis
If it is difficult to do exercises standing( for example, dizziness), is recommended to conduct training without getting up from the chair , while observing a slow rhythm of movements. Over time, vestibular disorders are corrected, so warm-up for the neck will become easier and more familiar.An important point is the combination of exercises with the correct breathing technique, as well as regular massage and rubbing of warming creams in the cervical collar zone.
In addition, experienced doctors advise taking plant sedatives, vitamin complexes( especially, B vitamins) due to their beneficial effect on the autonomic nervous system and improvement of trophic and blood supply of tissues.
Sleep on an orthopedic mattress, daily contrast showers, walks, swimming are the best methods of preventing relapse of the disease, and gymnastics combined with the right organization of the workplace and a healthy lifestyle is a pledge to prevent serious consequences of cervical osteochondrosis.
Video exercises for cervical and thoracic osteochondrosis