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. Most often it is encountered by people who lead a sedentary lifestyle and spend a lot of time in one position. One of the methods of treatment is the exercise of exercise therapy. Those who are at risk, but do not yet have such a diagnosis, should adhere to preventive measures. These courses require prior consultation with a doctor and his recommendations.
Exercise at home or at work
Those who are faced with such a diagnosis should regularly devote time to warming up the cervical vertebrae. Otherwise, this disease can turn into more serious health problems. There are exercises that can be done during breaks at work or at home watching 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 to the pillow for another 30 seconds.
- Lie on the bed so that your neck and head protrude from its edge. First, lower your head, lying on your stomach, then on your back, then repeat the same on the right and left sides.
- Sit in a chair with your hands down. Legs slightly apart. Make a slow but deep head tilt forward, stretching your neck as much as possible and reaching your chin towards your chest. Then back, trying to touch the back of the head with the back.
- In the same position, perform circular movements with the shoulders, first forward, then back. Try to perform the exercise with a large amplitude.
- Without changing position, tilt your head first to the left shoulder, then to the right.
- Raise your hand, bend it at the elbow and reach with your fingers to the opposite ear, passing your hand behind the back of the head. Then do the same with the other hand.
- Sit with your back straight, tilt your head back and strain your ear to the corresponding shoulder, first to one side and then to the other.
- Keeping your head straight, gently turn it first to the left and then to the right.
- Put your palm on your forehead and press it. In this case, the arm is stationary, the resistance should be felt only in the neck muscles. Hold 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, 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 from side to side.
All exercises should be performed in 5 repetitions in each direction. If their installation is accompanied by pain, then support with the hands is necessary.
Medical Complex Physical Exercises
Exercise therapy for cervical osteochondrosis involves the following set of physical exercises:
- Stand or sit straight, align your head so that your gaze is directed straight ahead. Work only with your eyes. Look at them from left to right, in the opposite direction, up and down, in different directions, turn in a circle.
- Starting position - as in the previous exercise. First turn your head several times to the left and right, then tilt your chin first to one shoulder, then to the other.
- Lie on your back, spread 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. Turning - exhale, returning to the starting position - inhale.
- Lie down, arms at your sides, legs straight. Sit down slowly and without sudden movements, helping you with your hands. Then take your starting position.
With such a diagnosis, it is necessary to perform not only physical exercises associated with a certain load, but also breathing:
- Stand or lie on your back, put your hands on your stomach. Inhale slowly, filling and expanding the stomach, and exhale even more slowly, drawing it in.
- Lie down, place one hand just under your neck and the other under your chest. Breathe and contract your muscles. Then exhale - relaxation. Do it slowly and gently.
Perform all physical exercises 4-5 times and complete the complex as follows: grab the supports with both hands, standing between them (two tables, two chairs); connect your legs and come up to the toes. Turn in a circle with the lower part of the body, first in one direction, then in the other. The body should be relaxed.
Disease prevention
Prevention is better than cure. But, unfortunately, no one thinks about it until a doctor makes a diagnosis. Those who spend a lot of time in one position, rarely move and ignore sports, should follow these recommendations:
- Every hour, get up from your place of work, cross your palms at the back of your head, connect your shoulder blades and twist your body left and right. Turning around, you need to stop for a split second, then take your starting position. It should be done slowly and without sudden movements. Breathing is calm and deep.
- At work, you need to stretch your spine as often as possible and do left and right bends.
- At home, you can do floor exercises without a mat. To do this, lie on your back and straighten your legs. First pull the right leg to the chest, bending it at the knee, then the left. In this case, you can grab your leg with your hands and press it against you.
- 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 round it, pressing your forehead against the floor.
- After a day of work or exercise, simply lie down on a hard, flat surface for 10 minutes, completely relaxed. You can pull your legs up to your belly and hug them.
Such prevention can prevent not only the disease itself, but also the exacerbation of an existing disease. You need to do it regularly, not once in a while. Then it will be possible to avoid curvature and pain in the neck.
It is desirable to perform the presented complexes in the same order, since the charge in them goes in increasing order. The first few exercises are warm-ups and help warm up and prepare the muscles for heavier loads.