Osteochondrosis of the neck is a disease that is manifested by pain in the corresponding area of the spine and is characterized by pathological changes in the intervertebral discs. It is most often faced by people who lead a sedentary lifestyle and spend a lot of time in one position. One of the treatment methods is exercise exercise therapy. Those who are at risk, but still do not have this diagnosis, should adhere to preventive measures. Such classes require prior consultation with a physician and his or her recommendations.
Exercise at home or work
Those faced with this diagnosis should regularly spend time warming up the cervical vertebrae. Otherwise, this disease can develop into more serious health problems. There are exercises that can be performed during breaks at work or at home in front of the TV:
- Lie on your back, place a small pillow under your head and press it with your head for 30 seconds. Then roll over and press your forehead into the pillow for another 30 seconds.
- Lie on the bed so that your neck and head are over the edge. First, lower your head, lying on your stomach, then on your back and repeat the same on the right and left sides.
- Sit in a chair with your hands down. Legs slightly apart. Make your head slow but deep, leaning forward first, stretching your neck as far as possible and reaching your chin to your chest. Then back, trying to touch the back of the head with the back.
- In the same position, make circular movements with your shoulders, first forward, then back. Try to perform the exercise with great amplitude.
- Without changing your position, tilt your head first to your left shoulder and then to your right.
- Raise your hand, bend it at the elbow and reach with your fingers to the opposite ear, running your hand behind the back of your neck. Then do the same with the other hand.
- Sit with your back straight, lean your head back and reach with your ear to the corresponding shoulder, first on one side and then on the other.
- Keeping your head straight, gently rotate it first to the left and then to the right.
- Place the palm of your hand on your forehead and press it down. In this case, the arm is immobile, the resistance should be felt only in the neck muscles. Hold it like this for 20 to 30 seconds and do the same with your palm on the back of your head. Then you need to alternately press first on the right cheek and then on the left.
- Stand up, throw your head back and, contracting your neck muscles, gently lower your head forward.
- Touch your chin to your chest and gently turn your head left and right.
All exercises must be performed in 5 repetitions in each direction. If its implementation is accompanied by pain, hand support is required.
Medical complex physical exercises
Exercise therapy for cervical osteochondrosis involves the following set of physical exercises:
- Stand up or sit up straight, align your head so that your gaze is directed straight ahead. Work only with the eyes. Look at them from left to right, in the opposite direction, up and down, in different directions, rotate in a circle.
- Starting position - as in the previous exercise. Turn your head several times to the left and right, then tilt your chin first to one shoulder and then to the other.
- Lie on your back, open your arms to the sides parallel to the surface of the floor and turn your body to the sides. When turning to the right, the left foot also goes to the right and vice versa. When turning - exhale, when returning to the starting position - inhale.
- Lie down, arms by your sides, legs straight. Sit down slowly and without sudden movements, helping yourself with your hands. Then take your starting position.
With this diagnosis, it is necessary to perform not only physical exercises associated with a certain load, but also breathing:
- Get up or lie on your back, place your hands on your belly. Inhale slowly, filling and inflating your stomach, and exhale even more slowly, pulling it in.
- Lie down, place one hand just under your neck and the other under your chest. Breathe and tighten the muscles. Then exhale - relaxation. Do this slowly and smoothly.
Perform all physical exercises 4-5 times and complete the complex as follows: take the supports with both hands, placing yourself between them (two tables, two chairs); connect your legs and come up to your toes. Rotate in a circle with your lower body, first in one direction, then the other. The body must be relaxed.
Disease prevention
Prevention is always better than cure. But unfortunately, no one thinks about it until a doctor makes a diagnosis. Anyone who spends a lot of time in one position, rarely moves around, and ignores sports should follow these recommendations:
- Every hour, get up from your workplace, cross your palms behind your head, connect your shoulder blades, and turn your body left and right. Turning around, you need to stop for a split second and then take your starting position. This should be done slowly and without sudden movements. Breathing is calm and deep.
- While in the workplace, you need to stretch your spine as often as possible and lean left and right.
- At home, you can do floor exercises without a mat. To do this, lie on your back and stretch your legs. Pull your right leg to your chest first, bending it at the knee, then your left. In this case, you can hold the leg with your hands and press it against yourself.
- Get on your knees and bend your upper body towards the floor. Bend your back as much as possible, lifting your neck and head, then go around it, pressing your forehead to the floor.
- After a day of work or exercise, you just need to lie down on a hard, flat surface for 10 minutes, completely relaxed. You can pull your legs up to your stomach and hug them.
Such prevention can prevent not only the disease itself, but also the exacerbation of an existing one. You need to do this regularly, not every now and then. Then it will be possible to avoid stooping and neck pain.
It is desirable to perform the presented complexes in the same order, since the load on them follows in increasing order. The first exercises are warm-ups and help to warm up and prepare the muscles for heavier loads.