Exercises for cervical osteochondrosis: important rules and tips

In addition to basic treatment and physiotherapy, patients are recommended to do special exercises for cervical osteochondrosis. They alleviate the human condition and prevent the development of dangerous complications. You can engage in permitted sports only during remission of the disease. The safety of such therapy must be discussed with your doctor. He will recommend a set of exercises that promote recovery.

Gymnastics for cervical osteochondrosis

Gymnastics designed for the cervical spine are of great benefit for a person with such a diagnosis. It helps him recover faster and get rid of severe pain at the site of the lesion. If you perform special exercises for the neck at an early stage of the development of pathology, you can forget about the main symptoms of the musculoskeletal system disease in a short period.

Therapeutic gymnastics has a lot of positive aspects. It helps to prolong the period of remission and get rid of the clinical signs of the disease.

The effect after charging begins to appear after about a month of regular exercise.

Gymnastics for the neck with osteochondrosis can be harmful if it is not carried out according to the rules.

Indications

Performing special exercises for cervical osteochondrosis is indicated in the presence of the following disorders:

1. Osteochondrosis of the thoracic region in people of different ages.
2. Osteochondrosis of the 1st and 2nd cervical vertebrae.
3. Osteochondrosis of uncertain localization.

Charging will be useful for people at risk. We are talking about persons with a weakened muscular skeleton. This also includes men and women who are forced to spend most of the day at the computer.

Contraindications

Physical therapy recommended for cervical osteochondrosis may be contraindicated in the presence of the following conditions:

• Exacerbation of pathological processes that lead to severe pain.
• Instability of the cervical vertebrae.
• Exacerbation of osteochondrosis accompanied by a moderate clinical picture.
• Development of acute diseases caused by infectious agents.
• Certain diseases of internal organs that are non-infectious in nature.

The patient does not always understand whether physical exercises with such a diagnosis are beneficial or harmful. To answer this question, he must be fully evaluated for contraindications to this treatment option. Also, it would not be superfluous to consult a competent specialist who deals with the treatment of diseases of the musculoskeletal system.

Results from classes

Exercises can achieve positive results in the treatment of the disease. An individually selected complex will help get rid of pain. It is effective against the main symptoms of cervical osteochondrosis. To achieve this outcome, it is necessary to entrust the detection of manifestations (symptoms) of the disease and its treatment to an experienced doctor.

Don't expect instant results from exercise. The first positive changes appear only after one or several months. It all depends on the severity of the disease and the regularity of training.

Exercise sets

Exercise, recommended for osteochondrosis of the cervical spine, must be included in the daily routine of any person with such a diagnosis. To get the maximum effect from classes, do not forget to regularly take medications prescribed by your doctor. Before starting to perform gymnastic exercises and any type of therapeutic exercises, you should do a short warm-up. It will prepare the body for further stress.

It is advisable to start charging after a warm shower. During the water procedure, you need to direct a stream of not very hot water to the neck area for a few seconds.

As a warm-up, you can alternately bend to the sides and turn your head. Charging must be done smoothly. At the same time, you need to ensure that your breathing remains even. Such simple exercises are incredibly useful, as they sufficiently warm up the muscles.

Exercise therapy

Exercise therapy is often prescribed to patients with cervical osteochondrosis. During training, not only the muscles in the problem area are involved, but also in other parts of the body. This prevents them from being overloaded.

Exercise therapy includes various exercises that are intended for osteochondrosis of the cervical spine. They are grouped into separate methods and programs.

Patients should pay attention to eight basic exercises against cervical osteochondrosis:

1. Turn the head in different directions with fixation for 10 seconds.
2. Tilts and throws back the head with fixation for 10 seconds.
3. Tilts of the head to the shoulders with resistance.
4. Bringing the shoulders together and fixing them for 10 seconds.
5. Alternating shoulder lifts.
6. Circular movements of the shoulders.
7. Place your palms on the back area below the shoulder blades and hold for 10 seconds.
8. Tilts of the body in different directions.

This type of training can be done outside of the gym. This is a kind of fitness for osteochondrosis, which is performed at home.

Each of these 8 exercises should be repeated 10-15 times.

Pilates

Pilates offers its own health-improving exercises. In the process of performing them, a person’s back muscles are strengthened and blood circulation is normalized.

A patient diagnosed with osteochondrosis of the cervical spine can practice Pilates. Such training allows you to relieve spasms and improve the condition of the vertebrae.

Pilates gives you a feeling of freedom and relief. Regular exercise will relieve pain and normalize the condition of muscle tissue. The complex for the patient’s neck should be prepared by a specialist. Doing this on your own is strictly prohibited.

Water aerobics

Just as useful as gymnastics is water aerobics. Thanks to such activities, your back stops hurting. They have a positive effect on the entire human body. A patient who is treated with this method will confirm that exercises for chronic cervical osteochondrosis can be done in water.

Before performing the exercises, you need to warm up.

A set of exercises for osteochondrosis, which is performed in water, is selected by a specialist. During training, the muscles in the joint area should be affected. Due to this, the load at the location of the vertebra and other structures of the musculoskeletal system is reduced.

Gymnastics can be periodically replaced by regular swimming of any type. The optimal duration of such a lesson is 45 minutes. It is recommended to train 3 times a week.

Isometric exercises

Gymnastics for cervical osteochondrosis can be based on isometric exercises. This type of training eliminates displacement of the trained area by bending or turning.

The essence of the exercise is that you need to apply pressure to a certain area of the body. At the same moment, the person counteracts it with the help of his muscles. Therapeutic and very effective exercises are repeated as many times as a person’s physical fitness allows.

Isometric exercises to suppress the symptoms of the disease involve pressure on the temples, cheekbones, chin and forehead.

Classes from a rehabilitation doctor

Gymnastics is actively used for osteochondrosis of the cervical spine. It allows you to train the lateral muscles of the neck. This workout can be done at home. Classes include the following exercises:

• "Spring". You need to tilt your head forward and touch your chin to your chest. You need to stay in this position for 30 seconds. Next, the head is thrown back and held again for the same amount of time.
• "Goose". It is necessary to turn your head to one side. It needs to reach towards the shoulder. Stay in the accepted position for half a minute. Then in the same way you need to reach for the second shoulder.
• "Look to the Sky". You need to sit up straight and turn your head to the side all the way. You need to stay in this position for 30 seconds. After completing this exercise, you can begin to stretch in the other direction.
• "Frame". While sitting, you need to place one of your hands on your shoulder. The head should be turned in the opposite direction. You need to stay in the position for half a minute. After this, the exercise is repeated on the second side.
• "Fakir". The palms should be folded and the arms should be slightly bent at the elbows. Afterwards they need to be raised above your head. Next, you need to carefully turn your head in different directions, each time fixing it in this position for 30 seconds.
• "Heron". You need to sit down and spread your straight arms at your sides. At this time, the chin should be pulled forward until the person feels tension.

Each action must be performed 5-10 times.

These exercises are contraindicated during exacerbation of cervical osteochondrosis.

Run

Some men and women with this diagnosis go to the horizontal bar or exercise with weights for cervical osteochondrosis. However, experts recommend not using dumbbells and other heavy equipment when exercising. Dumbbell training, which includes exercises with dumbbells, can negatively affect a person’s well-being, since it is accompanied by increased load. It is best to choose running for patients with cervical osteochondrosis.

Healthy running requires compliance with certain requirements that increase the safety and effectiveness of training:

• You can start running only after the warm-up is completed.
• It is recommended to walk around a bit before starting.
• It is best to choose a forest or park for training.
• It is required to purchase comfortable orthopedic shoes in advance.
• After completing the lesson, you should just walk around for a while.

After running, you should take a contrast shower. It is recommended to do the same after the exercise therapy complex has been completed.

What exercises should you not do?

During the course of acute osteochondrosis, it is necessary to refuse sports activities. This means that you cannot exercise on the crossbar or treadmill, do push-ups or perform exercise therapy complexes. Any exercises should be delayed until the exacerbation of the pathological process is suppressed.

Doctors prohibit patients from doing regular exercises when they are sick. This is because it can cause serious harm to a person. It is best to discuss with your doctor which exercises should not be done with cervical osteochondrosis. Knowing this information, you will be able to choose more gentle workouts for yourself that will help improve your general condition.

If you have osteochondrosis, you should not overexert yourself too much. Do not make sharp, rotating or twisting movements. Heavy lifting, bending and jumping are prohibited. Overhead somersaults and shoulder stands are also dangerous.

Recommendations for doing gymnastics

When engaging in health therapy, it is necessary to take into account the recommendations given by the attending physician. They relate to the correct training for osteochondrosis. A specialist can give the following advice:

1. Exercises should be selected only by a doctor based on the individual characteristics of the human body.
2. When choosing a complex, the peculiarities of the pathological process must be taken into account.
3. It is best to exercise in clothes made of natural fabric that do not hinder movement.
4. It is recommended to train on a flat, hard surface.
5. It is necessary to choose a well-ventilated room for classes.
6. The load should be increased gradually.

If a patient experiences neck pain while performing exercises, he will have to immediately stop exercising and contact his doctor with this complaint.