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A selection of exercises and gymnastics for cervical osteochondrosis

neck pain with cervical osteochondrosis

Therapeutic gymnastics is primarily aimed at strengthening the muscles of the neck and back, improves blood circulation in the human body, and helps to improve physical condition. But with severe pain, it is contraindicated to perform physiotherapy exercises (exercise therapy), in order not to complicate the situation. Exercise therapy for cervical osteochondrosis is prescribed in addition to the main drug treatment and massage.

The importance of physical therapy for cervical osteochondrosis

Physiotherapy exercises (exercise therapy) are preventive exercises that prevent the exacerbation of various diseases and are used very effectively in cervical osteochondrosis. Repeating the same exercise several times brings undeniable benefits. Exercise therapy noticeably improves the patient's condition, helps to cope with pain. Osteochondrosis gradually recedes, because after exercise therapy:

  • blood supply improves markedly;
  • there is a strengthening of the muscles of the neck and back;
  • the spine in the neck becomes mobile;
  • pinched nerves are restored;
  • improves neck flexibility and shoulder movement;
  • pain decreases.

Rules for doing exercises at home

In order for therapeutic exercises to be beneficial and not aggravate the problem, you need to follow a number of simple but important recommendations:

  • consult your doctor beforehand. In the acute phase of cervical osteochondrosis, it is not safe to do exercises. First you need to reduce pain, achieve the onset of remission;
  • do gymnastics on a flat, solid surface;
  • measure your heart rate before, during and after gymnastics. You can do this in the old way (using a stopwatch and fingers), or use a fitness bracelet. If the heart rate is above 129, reduce the load;
  • movements with cervical osteochondrosis should be performed smoothly. Increase the amplitude and intensity gradually;
  • regularity of gymnastics and a systematic approach are important;
  • if the exercises for therapeutic exercises are chosen incorrectly, the effect of the treatment of cervical osteochondrosis may be the opposite. Therefore, everything needs to be discussed with the doctor.

A set of exercises

Gymnastic exercises for cervical osteochondrosis are aimed at:

  • elimination of spasm;
  • improved coordination;
  • strengthening the spine, muscles of the chest, back, neck;
  • at the beginning of gymnastics, regardless of the chosen technique, you need to prepare and warm up the muscles.

Warm-up and its importance

If you suddenly start the exercises directly, neglecting the preparation of the body, there is a risk of damaging the ligaments, getting a sprain, and increasing the pain syndrome. Warming up for cervical osteochondrosis is simple and does not take much time. Approximate algorithm of actions:

  1. Walking in place for 2-3 minutes.
  2. Turning the body to the sides. Raising and spreading arms to the sides. If you can't get it right up to the end right away, don't be discouraged. Gradually, as you get rid of cervical osteochondrosis, the range of motion will increase.
  3. Slow circular movements with the shoulders.
  4. Smooth turns of the head to the left and right.
  5. The warm-up takes 7-10 minutes. It can be performed before gymnastics, as well as during the day, in order to disperse the blood and eliminate stagnant processes in the spine and muscles.
  6. Next, you should go to the selected complex of medical gymnastics.

Bubnovsky exercises

Features of performing gymnastics according to this technique:

  • the complex varies depending on the condition of the spine and the physiological characteristics of the patient;
  • it is permissible to move through pain if it is moderately expressed;
  • it is allowed to do gymnastics for hypertension and headaches;
  • general exercises for cervical osteochondrosis;
  • lower your chin to your chest. Then straighten your neck and pull your head forward slightly;
  • from the previous position, stretch your beard towards the armpit. Then do the same, but in the opposite direction;
  • turn your neck to the left, look at the ceiling. Then to the right and to the ceiling;
  • first, join your hands above your head, then spread them to the side. Turn your neck so that you can see the hand of one or the other hand;
  • stretch with your palms toward the ceiling. The chin moves forward, parallel to the floor;
  • strength exercises in the fight against cervical osteochondrosis;
  • exercise equipment is usually needed, but for home gymnastics, you can get by with improvised means. To do during the period of remission of cervical osteochondrosis and for its prevention;
  • push-ups on chairs. In this case, hands are placed on 2 chairs standing next to each other, and legs on a sofa or bed;
  • gymnastic exercises with dumbbells from a lying position. Instead of dumbbells, you can take bottles of water or sand. On inhalation, hands in front of us, on exhalation, throw them back behind the head;
  • similar to exercise 2, but we direct our hands not behind the head, but to the sides;
  • being between 2 chairs, raise the body, resting your hands on the seat;
  • do each exercise 10 to 15 times.

Shishonin's set of exercises

The advantages of gymnastics in the treatment of cervical osteochondrosis:

  • simplicity;
  • safety (sparing mode);
  • does not require time-consuming. Takes no more than 25 minutes.

Basic exercises of remedial gymnastics:

  1. Spring. Tilt your head forward as far as possible. Count to 10, straighten up. Repeat 5-10 times.
  2. Goose. With your neck tilted forward, stretch your beard to the right. Go up and do the exercise, but only to the left. Only 3 repetitions in each direction.
  3. Frame. The arm is parallel to the floor. The palm presses on one shoulder, the chin presses on the other. Then vice versa.
  4. Heron. Sit in a chair. Take your hands back. Take a proud pose (chest with a wheel). Tilt your head back slightly, pulling your chin toward the ceiling.
  5. Raise your hands above your head. Leaving your back and head straight, stretch your arms to the right, then to the left.

Stretching exercises for cervical osteochondrosis will help relieve spasm, prevent pain:

  1. Place your left hand on your head and pull it towards your shoulder. The slope should be such that the neck muscles are felt. Perform a similar exercise to the right.
  2. Put your palms together at the back of your head and, pressing on your head, lower it as low as possible.
  3. Repeat the previous exercise by adding side bends.
  4. Self-massage with stroking and kneading movements. It is necessary to calm the muscles after gymnastics.

Complex of exercises Butrimov

  1. Pulling the chin forward.
  2. Turns the head to the sides, reach with the beard to the shoulders.
  3. Lower your head down, in this position, make turns to the sides and up.
  4. Describe a semicircle with the chin, in the direction from one shoulder to the other. Do not raise your shoulders.
  5. Tilt your head back. Turn your neck to the sides. The gaze is directed to the floor.

Dr. Burtimov's rule for gymnastics with cervical osteochondrosis: "If in doubt that the exercise will work out, do not do it without a doctor. "

Gitta exercise complex

  1. Lie on a hard surface. Place your neck on the roller. Turn your head to the sides.
  2. Sit down with your back straight. Nod your head as if you agree with someone.
  3. Now, in the same position, deny the information, as if you were saying "No".
  4. Lie down with your legs bent. Rotate the body from side to side.
  5. Lying on your stomach, raise your head and shoulders without using your hands.

Dikul's set of exercises

With cervical osteochondrosis, the condition can worsen to such an extent that it becomes almost impossible to move. Dikul's gymnastics helps in such cases. There are many exercises, some of them require special equipment. But some are easy to make at home:

  1. Put your right hand on your left ear. Pull your head to the right, raise your left hand parallel to the floor, bend slightly at the elbow. Fix for 7 seconds, smoothly return to the starting position. Repeat 8 times. Do it in the opposite direction too.
  2. Connect your palms in front of you, bring them behind your head, pressing the back of your head, lower it down. Try to round your back and bend as low as possible. Return to starting position.
  3. Sitting at the table, lean on your elbows. Clasp your chin with your palms. Turn your head to the sides.
  4. Press with your palms locked together on the back of your head. Overcoming resistance, take your head back.

A set of exercises on the Evminov board

This mini trainer works not only on the cervical region. It is effective for osteochondrosis of any part of the spine. In order to work out the neck, you should additionally purchase a Glisson loop. It fixes the chin and neck, helps stretch muscles and release pinched nerves.

Gymnastics on Evminov's board should be carried out under the supervision of a specialist so as not to make the condition even worse.

A set of exercises Norbekova

The author of the methods attaches great importance to mood and positive thinking. His system presupposes a change in the attitude towards life in general and therefore helps to heal the entire body.

Gymnastics for cervical osteochondrosis:

  • lower your chin to your chest, slightly tensing your neck muscles;
  • throwing the head back;
  • tilting the head to the side, so that the ear touches the shoulder;
  • circular head movements with a maximum radius;
  • the main rule is an even back both during gymnastics and during the day. You need to concentrate on the sore area, doing the exercises, mentally sending love and warmth there.

A set of exercises Neumyvakin

  1. To perform gymnastic exercises from Professor Neumyvakin, it is necessary to prepare a plastic water bottle 2/3 full. Volume 1. 5 liters.
  2. Lie on your back. Place a container of water under the neck instead of a roller. Make head movements to the sides and in a circle.
  3. In the same position, alternately press your shoulders to the floor.
  4. Round your back, press your knees to your chest and roll on the mat.
  5. Lie on your stomach. Raise your shoulders and legs at the same time, stretch them towards each other.

Exercise in the water

Swimming strengthens the back and neck. It helps to straighten the spine, get rid of cervical osteochondrosis.

If in the initial stages of the disease you can swim in the river, sea, at a rate, then in cases where the problem is gaining momentum, it is better to sign up for the pool.

If physical fitness does not allow swimming, you can simply do gymnastic exercises. Water prevents muscle strain and injury.

Exercises on the horizontal bar

The horizontal bar helps to relieve the back, stretch the spine, and reduce the load on the discs. But with cervical osteochondrosis, it is dangerous to do gymnastics on it. The vertebrae of the neck may contract even more.

Doctors recommend hanging on the bar with your head down, holding your legs for cervical osteochondrosis. In this case, there should be a person nearby who will not let you fall. Pull-ups have a positive effect during the period of remission.

Security measures

  1. The main task of remedial gymnastics is not to overdo it, to avoid injury.
  2. Consult your doctor.
  3. Take the first gymnastics course with a specialist.
  4. Increase the load gradually.
  5. Exercise regularly.
  6. Do your movements smoothly and slowly.

Exercises to prevent relapse

In order to consolidate the result obtained and not face the problem of cervical osteochondrosis again, you need to perform exercises throughout your life. It would be nice if a person decides to go in for sports: swimming, volleyball, fitness. Any of the above sets of exercises will do. To prevent cervical osteochondrosis, bring the number of repetitions of each exercise up to 15-20 times.