Therapeutic gymnastics( LFK) for cervical osteochondrosis - examples of exercisesOsteochondrosis of the cervical spine is an insidious disease. The age threshold of morbidity falls every year, so now the problem of cervical osteochondrosis treatment is as acute as never before.
Unfortunately, the penetration of medicine in different parts of our country leaves much to be desired, and now self-preventive maintenance of the disease and supportive therapy at home are extremely topical.
To help us come various exercises for the prevention and treatment of cervical osteochondrosis and professionally composed exercise therapy( therapeutic and physical education complexes).
Prophylaxis of cervical osteochondrosis.
The prevention of cervical osteochondrosis is massage and self-massage
.The warming up techniques of massage, rubbing, patting, restore blood circulation in muscles, relieve the tension of neck muscles. Massage can be done by itself, stretching and rubbing the back of the surface of the neck and the base of the skull, eliminating this stagnation of blood and restoring the circulation of the head.
The workplace should be comfortable. You should use an ergonomic chair. Elbows should lie at the table level, the back is straight, the computer monitor is slightly above the look. In work, you need to take breaks to reduce static loads on your back.
Preventive measure of osteochondrosis is the performance of exercises for the cervical department. Less dangerous are isometric exercises, consisting in counteracting the load for 5-6 seconds. The head opposes the pressure of the palm of the hand. Perform exercises without sudden movements, smoothly.
- Sitting at a table with a straight back. Put your elbow on the table, press your ear to the palm of your hand, tilt your head to your shoulder, counteracting it with your hand. Hold 10 seconds, 10 repetitions. The lateral muscles of the neck are strengthened. Repeat the same number of times in both directions.
- Sitting at the table, place your arm on the table on your elbow, lean on your palm forehead, rest your hand and press your head for 10 seconds. Repeat 10 times.
- Lie on the floor on your back. Push the back of the head to the floor. Hold the position for 5-6 seconds.
- Lie on the floor on your stomach, put pressure on the floor with your forehead.
- Lie on the floor on the left side, the left hand lies on the floor, put your head on it and press your head on your arm.
- Same for the right side.
- Sitting on a chair with a straight back, fingers to connect to the lock, put on the back of the head, press down the back of the head with the clasped fingers.
- Standing against the wall, squeeze the back of the head against the wall.
All of the above isometric exercises should be performed with effort for 5-6 seconds, then slowly relieve tension and relax. Do 5-10 repetitions.
Beneficial effect on the condition of the cervical department of the execution of the vises on the horizontal bar. You can perform visas with a wide and narrow grip for 30 seconds. Under the influence of its own weight, all spinal vertebrae are stretched.
You should pay attention to your habits, do not be hunched over the table, keep your posture, while talking on the phone, do not press the receiver with your ear to your shoulder.
Be sure to do every hour breaks in work. A good prevention is swimming.
Learn more about the symptoms of cervical osteochondrosis. Correct diagnosis is the key to the correct choice of treatment. Use Mawalis pricks with osteochondrosis read in our article.
Find out what to do when your head is aching with cervical osteochondrosis in this article - http: //osteocure.ru/bolezni/osteohondroz/ golovnaya-bol.html
To prevent illness, you can perform daily simple small exercise complexes. The program of Vladimir Perov presents quite accessible exercises. In order to determine the condition of the cervical spine, you can perform small tests: bend the head back and forth, tilt to the shoulder and turn the head to the left and to the right.
Normally, a person should bend his head 45 degrees, unbend 50. To tilt the head to the shoulder should be at 45 degrees, rotate the head 90 degrees in both directions.
Medical gymnastics for osteochondrosis of the cervical spine.
It is possible to begin exercises of therapeutic gymnastics only after the pain sensations stop. You can not perform exercises during an attack. After an attack, it is allowed to conduct isometric exercises of low intensity, in this case the muscles tense up, resisting the load. Muscles of the neck create a muscular corset, firmly holding the vertebrae.
All the exercises must be performed slowly, without jerks and sudden movements. Before performing gymnastic complexes, you should choose an individual technique, based on the opinion of a specialist.
Therapeutic exercise of Dr. Ignatiev.
- Position sitting, back and neck are straight. Turn the head to the right and left until it stops, but gently, not abruptly. Repeat 10 times.
- Seated position, straight back and neck. Lower your head down, try to touch your chest with your chin.10 repetitions.
- Position sitting, chin and neck pull back, 10 repetitions.
- The sitting position, hands freely hang down along the body. Gently lift your shoulders and hold for 10 seconds. Relax. Run 10 repetitions.
- Lying on a hard surface, knead 4 minutes of the neck muscles and the base of the skull. Try to perform massage intensively to improve the flow of blood.
- Rinse sitting or lying on a hard surface of the muscle between the shoulder blades and above the shoulder blades.
- In a circular motion, stretch the muscles over the ear and to the back of the neck.
A complex of exercises, combined with slow, calm breathing. Breathing helps focus on the performance of the exercise, helps to increase its effectiveness. Repeat preferably during the day several times. The amplitude of the movements is small. Lying position helps reduce the load on the vertebrae, you can not strive to do everything at once. The main thing is caution, gradualness and persistence of studies.
- Lying on the back on the floor. One hand on the abdomen, the other on the chest. A quiet breath - the stomach rises, then the chest. Exhalation is calm, long. It is necessary to try, that the exhalation was longer than inhalation. Perform freely, relaxed. Make 10 repetitions.
- Lying on the floor on the stomach. Slowly raise your head, then your shoulders, then rest with your hands in front of you, linger for 1 minute. Try to always remember the posture.
- Lying on the stomach. Hands are located along the trunk. Loosely, slowly turn your head, trying to touch the ear of the floor. Repeat left-right 6 times.
- Seated position. Head tilt forward, then back slowly tilt to the stop, but not sharply and not to pain. Repeat 10 times.
- Sitting at the table. Elbows put on the table, put your head in the palm of your hand, push your forehead against your palm. Try to strain as much as possible. Perform the exercise on exhalation. Repeat 10 times.
- Rotate the head alternately 5 times in the left and right side. If you feel pain, you should limit your chin to the left shoulder, then to the right to the shoulder. Repeat 6 times.
Video-manual on curative gymnastics with cervical osteochondrosis.
You can choose the most effective of the many video-manuals on curative gymnastics for the therapy of the cervical spine. It is better to follow the recommendations of existing manual therapists and trust their experience.
VD Gitt , experienced manual therapist, author of the micromotion theory , gives effective recommendations for performing exercises for cervical osteochondrosis
The theory of micromovement is that the food is absorbed by the cartilage while working. However, large loads destroy the cartilage. Small, in the "homeopathic" dose of movement, on the contrary, contribute to the assimilation of substances from the synovial fluid.
It is necessary to listen to the recommendations of the practicing manual doctor IE Kostyuk .Great work experience allows the doctor to tell simple language about complex things, to recommend the most effective set of exercises. Smooth and diverse neck movements, turns, slopes, combinations, a complex of thoughtful movements allow the complex to be used daily for people of all ages. Exercises for the neck department of Dr. Butrimov are available to everyone.
The complex of Mikhail Shilov works well on the muscles of the neck, without sudden movements and efforts, the back muscles are gently stretched under the effect of the weight of the head, the shoulders are released, and the ease of movement is restored.
Complex exercises LFK( therapeutic gymnastics) with cervical osteochondrosis of the spine. Video manual.
These exercises are suitable both for the treatment and prevention of cervical osteochondrosis, and for the cervicothoracic form of the disease.
Video manual on massage of the cervical collar zone with osteochondrosis.
Combining massage, self-massage, achieving medical massage techniques, controlling your posture and performing simple sets of exercises for cervical vertebrae, a person will gain ease, freedom, relaxed movements and, perhaps, forget about the existence of cervical osteochondrosis.
Exercises for cervical osteochondrosis
Exercises for cervical osteochondrosis
Cervical osteochondrosis is quite a serious disease, which even young people are exposed to today. With this disease, due to a change in the structure of the vertebrae, the intervertebral discs move, which in turn leads to pinching of the nerve.
Clinic of the disease
Such pathological changes can cause headaches and heart pain, numbness of the tongue, and dizziness. It is caused by the fact that pinching of the nerve leads to disruption of the work of some internal organs of a person. It is taking into account the characteristics of this disease that it can be treated not only with the help of medications, but also at home, regularly performing therapeutic exercises.
The effectiveness of therapeutic gymnastics
Therapeutic gymnastics is deservedly considered one of the most effective methods for treating cervical osteochondrosis. Even professional medics recommend including therapeutic exercises in a mandatory course of treatment.
The effectiveness of curative gymnastics is that with its help you can eliminate the changes that occur in the cartilage tissues. In the early stages, there is the possibility of completely eliminating osteochondrosis solely with the help of therapeutic gymnastics.
Basic exercises for cervical osteochondrosis
Basically, in order for therapeutic exercises to be really effective their complex should be coordinated with specialists, since for each person the exercises are individual. As an example, we can mention patients with osteochondrosis who have abnormalities in the vestibular apparatus.
For such people, the complex of exercises often excludes the performance of gymnastics, in a standing position, as they may become dizzy. Whatever it was during the first appearance of symptoms of cervical osteochondrosis, you need to contact a specialist who correctly plans the treatment.
Symptoms of cervical osteochondrosis
Cervical osteochondrosis has, although widespread, but quite pronounced symptoms. The first sign of this disease is a frequent headache, as well as dizziness. Especially painful sensations can be amplified during sharp movements of a head. Taking painkillers often does not help to get rid of a headache caused by osteochondrosis.
In addition to the above symptoms, the osteochondrosis of the cervical vertebral column is accompanied by unstable blood pressure, which can cause noise in the ears, as well as worsening of the general well-being of a person. It is from such symptoms that it is easiest to get rid of by performing gymnastics.
Pain sensations in the neck - one of the symptoms of osteochondrosis
In the later stages of cervical osteochondrosis, it can be recognized by aching pain in the chest that can be transferred to the hands. Moreover, such feelings can often be confused with heartache, but taking special medications, the pain does not go away.
Sometimes the patient may experience sensations of numbness in the hands. These are the main symptoms, which indicate that, most likely, a man has an osteochondrosis of the cervical spine. In order for the problem not to be aggravated, it is necessary to apply to a medical institution and undergo an appropriate course of treatment.
How to correctly perform therapeutic exercises
The effectiveness of therapeutic gymnastics is primarily due to the correctness of all the necessary exercises, as well as compliance with all the recommendations of specialists. There are several basic rules, the implementation of which will make therapeutic gymnastics as effective as possible.
The main rule of performing medical gymnastics concerns the stage of exacerbation of osteochondrosis. That is, if the disease is in the acute stage, all the exercises are strictly contraindicated, due to the fact that therapeutic gymnastics in such cases can exacerbate the problem, as well as provoke an increase in pain.
can also be used together with exercise therapy. Exercises for osteochondrosis of the cervical region are effective only if they do not cause the patient any discomfort and do not increase pain. If during the performance of the gym the patient begins to exacerbate the pain, then he needs to stop the exercises for a while. If, on the subsequent exercise, the pain does not pass, then it is recommended that you consult a doctor to coordinate the gym.
It is very important during the gym exercises to monitor the correctness of posture. It is necessary to scorch to improve the effectiveness of the exercises, as well as to avoid injuries to the cervical department during classes.
Physiotherapy exercises should consist of a set of exercises with smooth movements. Sharp movements during the performance of medical gymnastics are contraindicated, due to the fact that they can on the contrary provoke the development of this disease. Whatever it was to perform any medical exercises should be very carefully and carefully, as negligence can lead to negative consequences.
It is recommended to perform exercises in the complex
. Medical gymnastics is now very effective not only for cervical osteochondrosis, but also for other serious diseases of the musculoskeletal system and internal organs of a person. It is due to all that with the help of gymnastics you can start recovery processes, reduce symptoms, strengthen muscles and not only. The main and indisputable advantage of therapeutic gymnastics can certainly be considered its accessibility. That is, therapeutic exercises can be performed independently at home, so this does not entail any additional costs.
The most effective exercises for cervical osteochondrosis
As already mentioned, therapeutic gymnastics is often individual, but still there are the most common and effective exercises that almost all patients with a diagnosis of cervical osteochondrosis recommend.
The first exercise is performed in a prone position and consists in the correct breathing technique. The patient should lie on his back and stand up, his left hand should be placed on his chest, and the right one on his stomach, this will help control the uniformity of breathing. After a strong inspiration you need to hold your breath for an average of 10 seconds, then exhale and repeat the exercise. Often such an exercise should be performed for 3 minutes, at least three times a day.
The next exercise is also performed in the position, lying, only on the stomach. The main condition for this exercise is straightened legs, since this is how you can achieve maximum effect.
One of the effective controls of the
Having taken the right position, you need to tear off the upper part of the trunk from the surface on which the patient lies and again lower it. Between the climbs it is recommended to pause in twenty seconds, and the exercise itself should be repeated for 3-5 minutes to five times a day.
The third most effective exercise is performed in a position lying on the back, with legs bent at the knee area. Having adopted such a position, it is necessary to carry out turns with the body in different directions, again adhering to the interval of 20 seconds. This exercise should be repeated for five minutes.
In addition to the exercises promoting recovery, a network of activities that are used as prevention. Especially necessary are such exercises for patients with a diagnosis of chronic osteochondrosis.
The first exercise is performed standing or sitting, the main thing is that the back is flat, taking the right position, you need to do head inclinations forward, while tilting downwards you need to take a deep breath, and returning to the starting position - exhale.
After this, you need to press the palm into the forehead area, and you need to apply a lot of force.
The third exercise is to tilt the head to the chest, while standing, and the quadruple in the head turns when lying down.
Often, all the above exercises are combined in a complex, while simultaneously it is recommended to perform both therapeutic and preventive exercises. This therapeutic exercise will help strengthen the cervical spine and thus reduce the symptoms of osteochondrosis. Such exercises deserve many positive reviews, and therefore are very widely used, both at home and in medical institutions. Therapeutic gymnastics is capable not only to get rid of unpleasant symptoms, but also to speed up the treatment of osteochondrosis.
Video - Exercises for osteochondrosis of the cervical department
Correct medical gymnastics with cervical osteochondrosis
In the treatment of cervical osteochondrosis, therapeutic gymnastics is always prescribed: it should be carried out during remission, and during the exacerbation of the disease, and in the presence of complications,but, of course, in strict accordance with certain rules. Gymnastics with cervical osteochondrosis improves the general condition and well-being of patients, helps to restore the volume of movements in the cervical spine, prevents the exacerbation of the disease and reduces the risk of serious complications.
For a positive result, do gymnastics regularly: daily, with a gradual increase in the duration of the exercises and the difficulty of the exercises. It's better to practice in the morning - so you are prepared for the working day and its loads. Additionally during the day it is desirable to do short exercises for the neck in between work. And even after the improvement of the condition, you can not stop gymnastics in order not to lose the "returned" health again - the improvement of the condition must continue to be maintained.
Before starting the session, consult a doctor( neurologist) so as not to harm yourself:
- Not all exercises are safe for the spine affected by osteochondrosis.
- In the presence of complications and during periods of exacerbations, the doctor can prescribe classes in a special soft fixing collar and will say only a few sparing exercises.
- It is best if you can go to gymnastics in the gym or at least get an instruction from a doctor of exercise therapy for lessons at home.
Below we give examples of basic exercises, on the basis of which it is possible to compose a complex of daily gymnastics. All exercises can be performed at home.
Gymnastics for osteochondrosis of the cervical spine begins with a warm-up, which:
- warms the neck muscles,
- prepares the muscles for subsequent loads,
- improves blood circulation in muscles,
- restores impaired blood access with oxygen and nutrients to the spine and brain.
Estimated warm-up:Initial position( IP) Method of implementation Number of approaches
Standing or sitting on a stool, arms hang freely
Circular rotation with shoulders forward, then back.
Two times, 5-10 movements per side
Standing or sitting on a stool, hands are straight, divorced in the sides parallel to the floor
Bend both hands in the elbow joints, put the brush on your shoulders. Bend your arms back to the IP.
10 folds and folds per fold
Standing or sitting, arms bent at the elbows, palms resting on the shoulders
Perform circular rotations from the shoulder, the elbows move in a circle first forward, then back, then alternately( start rotation with the right hand andconnect the left hand to the end of the circle).
By 5 approaches in each variation
Standing or sitting, arms straight, along the trunk
Circular rotation in the shoulder back and forth with straight and slightly strained hands.
Two times for 5-10 movements in each direction
Spread your arms apart, placing them parallel to the floor. Lock the position on the score to 5. Return to the PI.
Repeat 7-15 times
Isometric exercises perform without movement of the head and the cervical spine - that is, only by muscle tension without movements. These are gentle exercises permitted even during exacerbations, since vertebrae are not displaced during their execution, intervertebral joints are not involved, discs and cartilages are not injured.
All isometric exercises are performed from the IS standing or sitting on a chair without a backrest, the duration of the exercise is 5 seconds, with the number of approaches from 2 to 5. Note that during the performance the head and neck always remain immobile.
Examples of exercises:
Brushes folded in the "lock" and put on the forehead. Pressing your hands on your forehead, try to tilt your head back, while at the same time resisting the head with such force that the head and spine remain motionless.
"Castle" from the palms move to the back of the head, and press the palms, trying to tilt the head forward. Similarly, simultaneously "resist" the head, not allowing the hands to tilt it.
Place the palm of your right hand on the right cheek and press your palm, trying to tilt your head sideways. Simultaneously strain the neck muscles, "resisting" the head. Perform the exercise with your left hand.
Dynamic exercises for the neck involve various movements of the head and in the cervical spine. They are necessary for the development of the spine, restore the volume of movements in it and improve blood circulation, including cerebral circulation.
Therapeutic exercises with cervical osteochondrosis do not always include dynamic exercises:
- They are absolutely contraindicated in the presence of instability in the cervical region, against the backdrop of massive bone growths( because there is a threat of the formation of fragments).
- It is not recommended to perform them with complicated osteochondrosis and during an exacerbation.
- These exercises are an excellent means of preventing osteochondrosis, they are prescribed during remission after consultation with a doctor.
Dynamic exercises are performed at a slow pace, with repetitions of 5 to 10 times in each direction. They include head-to-left, forward-backward and left-to-right, circular motions clockwise and counterclockwise.
Additional exercises restore vestibular, motor and other disorders that occur in cervical osteochondrosis, train the muscles of the shoulder girdle and thoracic region. Exercises are slow, taking into account your capabilities: if you can not do some exercise in full - for a while, give it up.
Examples:IP How to perform
Exercise "Swallow", IP standing on the floor
Spread the straight arms in the sides parallel to the floor. Slightly tilt the body forward. Straight leg right off the floor and take it back. Fix the pose for 5-10 seconds, trying to stay still and keep the balance.
Lying on the back, hands in the "lock" under the head
Raise your head, keeping your shoulders and hands from the floor. At the expense of 5 to 10, keep your head in this position. Return to the IP.
Do the previous exercise, simultaneously lifting the head by 10-15 cm and holding the weight first right, then the left foot.
Lying on stomach
Bend your arms in the elbows and place them palms on the floor on the sides of the shoulders, elbows pointing up. Straightening the arms, lift the upper half of the body, tilting the head back. Legs bend at the knees, pull the toes of the feet, trying to reach them towards the head.
Lying on the back, arms bent at the elbows and supported by the palms on the floor on the sides of the head( elbows "look" upwards)
Exercise "bridge".Leaning on the palm of your hand, slowly straighten your arms, raise your body and arch with an arch.
Complete the training gradually, with relaxation of the muscles restoring breathing - this will increase the effectiveness of the exercises.IP How to perform
Standing or sitting, hands along the body
Inhale slowly raise your hands up, on exhalation - lower.
Take the shoulders back as much as possible in the inspiration. On exhalation shrink your shoulders.
Lying on the back
Lie, slowly counting to 100 and taking deep breaths and smooth exhalations. Try to completely relax the neck.
At the end of the complex, massage your neck lightly.
How to build an individual gymnastics complex
- In acute periods and in the presence of complications, only the first 2-3 exercises from warm-up, isometric gymnastics and several final exercises are used.
- During remission, gymnastics for cervical osteochondrosis includes from 2 to 10 exercises of warm-up, isometric, dynamic, additional exercises and 3-5 final exercises.
- When each exercise you can perform in full and easily - you can add extra load( conduct warm-up with dumbbells or complicate the complex).
Gymnastics for cervical osteochondrosis is an essential element of treatment. But its effectiveness is directly proportional to the time that you give it, and the regularity of implementation. Rare, irregular and short-term occupations will not give the desired result and will not affect the spine. It is also important to follow the rules of training, starting it with a warm-up and ending with relaxing exercises. To avoid complications and deterioration of the condition, do not allow overexertion and pain during exercise.
Author: Svetlana Agrimeeva
Correct gymnastics for osteochondrosis of the cervical spine
For today therapeutic gymnastics for cervical osteochondrosis is the most effective method of its treatment. This is repeated tirelessly by doctors, who are increasingly faced with this disease every year. Physical exercises can eliminate violations in articular cartilages of the cervical spine and prevent osteochondrosis in the early stages, after the onset of the first symptoms.
Complex LFK is made by a doctor on the basis of individual characteristics of the body and the diagnosis. For example, for patients with vestibular disorders, a standard set of exercises is not suitable: in the case of frequent dizziness, they should do the exercises while sitting on a chair or lying down, but in no case standing up.
Gymnastics, sports, physical activity - integral parts of the healthy spine
Important rules for performing the exercises
Before you start directly to classes, it is important to know some rules. They must necessarily follow, so that therapeutic gymnastics has the maximum effect.
- Never begin to perform exercises in the stage of exacerbation of osteochondrosis. This can lead to complications and pain.
- During physical education, you should not experience any pain or discomfort. If they appear, rest a little. If the pain recurses, stop performing the problem exercise and see a doctor.
- Keep track of your posture during class. This will allow you to significantly improve their effectiveness and not injure the cervical spine.
- Therapeutic exercise consists of smooth actions, which in no case can be done abruptly. Carelessness can lead to regress of the disease.
Gymnastics is the best treatment for various joint diseases. It restores damage, strengthens the muscular corset and makes the spine more mobile in all departments. In addition, the vast majority of exercises can be performed at home, so this treatment is free, and you are not tied to anything.
All movements must be carried out very carefully and strictly according to the instructions, otherwise you can hurt yourself
Basic exercises of gymnastics
Lie on your back and fully straighten. Place your left hand on your chest, and your right hand on your stomach and inhale evenly. Hold your breath for about 10 seconds, then exhale and relax. This exercise should be performed 3-5 times a day for 3-5 minutes per approach.
Now you should roll over on your stomach and straighten up again. In order to get the most benefit from this exercise, make sure that your legs are straight and do not bend. Lift the head together with the upper part of the chest and lower it. Repeat with an interval of 20 seconds. Perform this exercise should be for 3-5 minutes to 5 times a day.
Lie on your back again, but this time bend your knees. Next, rotate the body to the right and left with an interval of 20 seconds. The duration of the exercise is at least 5 minutes per approach.
A few more preventive exercises for those who suffer from chronic osteochondrosis of the cervical spine:
Stand up straight or sit on a chair with a flat back( to maintain posture).First, lower your chin to your chest( exhale), then slowly take it back( inhale).Repeat at least 10 times.
Do not change the position, put the palm of any hand on the forehead and press it on it for 10 seconds. Press with sufficient force, but so that you can keep the body motionless.
In the standing position, lower your head down, touching your chest with your chin. Repeat up to 10 times. If you can not touch your chest - try to bring your chin as close as possible to it.
Lie on your stomach and relax, hands along the trunk, palms strictly up. Start slowly turning your head to the left and right, each time returning to the starting position( when you lie face down).Repeat at least 10 times.
All the above exercises can be combined into a common complex of physiotherapy exercises that will allow you to strengthen the cervical department and gradually get rid of the pain caused by osteochondrosis. Reviews of patients and doctors about this treatment are in most cases positive, as gymnastics with cervical osteochondrosis gives results quite quickly.
To help the patient: today hundreds of clear and detailed photo and video instructions on gymnastics for the treatment of the cervical spine are recorded.
To prevent the disease, it is recommended to practice physical therapy. It makes the spine flexible and increases the strength of the ligaments.
Regular exercises strengthen the immune system, accelerate metabolism and improve blood circulation.
LFK exercises have a beneficial effect on the endocrine and nutritional system, which leads to a slowdown in the aging process.
Types of exercise therapy
The main difference is the minimum amplitude of oscillations. With the help of these strengthened lateral and cervical muscles.
These are exercises with different loads on the cervical section. They are not recommended during the period of exacerbation of the disease. Dynamic exercises prevent muscle atrophy and have a beneficial effect on the spine of a person.
Advantages of exercise therapy
Recommendations for lessons at home
Complex of exercises for cervical osteochondrosis
Seated or standing position
From the position of "lying on the back"
From the position of "lying on your stomach"
.Place the elbow on the table top. Press your ear against your palm and tilt your head. Try to counteract it with your hand. Exercise repeat several times. It is aimed at strengthening the lateral walls of the cervical region.
|Therapeutic gymnastics is the right way to fight cervical osteochondrosis at all stages of the disease. Systematic exercises will restore the former flexibility to the spine and improve the oxygen supply of the brain.|
To speed up the recovery, you can supplement the physical culture with a therapeutic massage, contacting a qualified specialist. It is strongly advised not to resort to massage without the prescription of a doctor, since such an independent "treatment" can aggravate your condition.
Exercises for cervical osteochondrosis: benefits of exercise therapy, a set of therapeutic exercises, prevention
Exercises for cervical osteochondrosis
Exercises for cervical osteochondrosis have not brought anybody harm, but on the contrary, they 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 apparatus for conducting physiotherapy.
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Pain, both acute and aching, passed in most subjects within 1-3 days after the beginning of the use of patches. More than 70% of those participating in the studies have developed significant shifts in the treatment of chronic diseases of the spine and joints.
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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 an urgent call for qualified help. 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.
Carrying out regular exercises from a medical and sports complex, one can count on restoring 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 monitor 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 with 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, the 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 lying 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 the performance 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 prophylactic 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 section
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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