Exercises for the neck in osteochondrosis.
If you are faced with this problem, as cervical degenerative disc disease, exercise is the only thing that can ease your condition.
With proper and regular execution, they quickly solve the problem.
Office workers, students, teachers and other employees of intellectual work, anyway, face the consequences of a sedentary lifestyle. We experience this as a feeling of aching pain in the back and cervical spine, a sense of “flow” and reduce mobility. The cause of such diseases as osteochondrosis, is that due to the long immobility of the muscles that support the spine weaken. Vertebral discs, left without the support of strong muscles, have an increased load. And how often do we sit still and incorrect posture, the vertebral discs can be deformed to bulge and pinch a passing nerve roots nearby.
The most important aspect of the treatment of such conditions as osteochondrosis, is the strengthening of the muscles near the affected area of the spine. The proposed exercises will help to strengthen the muscles of the neck and upper shoulder girdle.
Why exercise?
As mentioned earlier, in most cases, low back pain is a result of a sedentary lifestyle and curvature of the spine. In the early stages of cervical degenerative disc disease exercises will help to slow down its development by building the muscle corset.
Physical activity can:
Improve the blood circulation in the tissues surrounding the spine and intervertebral discs in particular. Themselves the vertebral discs in the adult have a diffuse blood supply and deprived of its own blood vessels. That is why the spine trauma recovery is so slow. Increased vascularity of the surrounding tissues allows to improve the nutrition of the intervertebral cartilage.
To tone the muscles that support the spine, reducing the load on the vertebral discs.
To increase the distance between the vertebrae, thereby significantly reduced pain.
Exercises with osteochondrosis of the cervical
Exercises with osteochondrosis of the cervical should be performed slowly and carefully.
If the disease has reached the stage when a person is constantly plagued by severe pain requires special medication in conjunction with proper manual therapy. Of course, in this case you will need specialist advice. After completion of the course assigned to physiotherapy, which can be enjoyed on their own.
So, do not forget that exercise in cervical osteochondrosis must be correctly selected and accurately dosed. Otherwise, you risk not only not to see results, but to worsen your condition. The best choice would be consult a qualified surgeon or a special Wellness centre. The specialist will determine the stage of the disease and prescribe a treatment plan.
Before you start doing
To exercise in osteochondrosis of the cervical brought maximum benefit, follow these tips.
Perform complex at every opportunity. It does not matter – whether at work, home or school. In order to quickly see the progress, you need to exercise every day. In the future can be limited to 2-3 days per week for maintenance of effect.
The onset of pain or the feeling of “flowing” is the signal to move. Stand, walk and perform exercises with osteochondrosis of the cervical. Or at least just walk a bit and do rotations head.
Constantly complicate the task. Once you understand what to perform a basic activity has become too easy, increase its duration and complexity. You can either add new exercises or change the number of repetitions.
Listen to their feelings. If you feel that the exercises with cervical osteochondrosis increase in pain, discontinue the exercise.
Very useful to combine training with self-massage and contrast shower. They also relax the muscles and increase the effectiveness of exercises done.
Pay more attention to the quality of the equipment, not the number of repetitions. Execute the movements, maintaining the correct posture. At first you will be hard to keep your back flat during some exercises, but soon the muscles will become stronger and you will become much easier.
Exercises with cervical osteochondrosis
Before you start the exercise in osteochondrosis of the cervical, slightly stretch it out and warm up your muscles.
Warm-up
Stand up straight and make a series of deep breaths. Then, make a few smooth head tilts forward, right, left and back. When tilting back, be especially careful. If there is the slightest discomfort, do not perform this movement.
Rotate the head several times from right to left to the limit, also avoiding pain. It happens that the mobility of the cervical spine is limited in one direction or another, to put it simply, people just can’t turn my head. In such circumstances, do the exercise as I can. Do not lead to pain.
Breed the shoulders back, thrusting out his chest, and Vice versa – keep the shoulder joint from the front, rounding the back.
Do warm-up before performing exercises with cervical osteochondrosis.
Exercises
All the following exercises with cervical osteochondrosis can be done in both standing and sitting. Regardless of what position you choose, it is important to straighten your back and relax your shoulders. The standing position is preferred, since it allows to straighten the spine and allows complete freedom of movement.
Push forehead hands forward
To perform this exercise stand up straight, interlock hands in the castle and put them on the forehead. Now push down with your hands on your head back, and his head bend forward, resisting the pressure of his hands. Your neck must strain.
Hold the tension position for 15-20 seconds. Then place one hand on the back of the neck, slightly bend your head back, stretching the worked muscles. Repeat the exercise several times.
This movement helps to tone the neck muscles, and thus relieves cervical osteochondrosis. Exercise, when muscles do work, but the position of the joints is not changed, are called “isometric”.
Press the back of his head on his hands back
Now move the hand from the forehead to the nape and start to put pressure on the head so that the force vector was directed forward. Head, in turn, resist hand and reach back.
Strain your neck for 15 to 20 seconds, then relax and make a smooth tilt of the head forward.
This exercise must be performed together with the previous one (for the harmonious training of the neck muscles).
Try to tilt your head to the side
Stand up straight and put the hand on the ear. Now push your hand on his head, and his head try to overcome the resistance of the hands. Head in this exercise stretches the shoulder, but the hand did not give her to do.
Linger in the voltage phase for 15-20 seconds and relax. Repeat several times on each side.
Trying to turn his head
Now our task is not to tilt your head and turn it to the side. Put hand on cheek and try to look sideways, overcoming the resistance of hands.
Tense your neck muscles for 15-20 seconds, then relax. Do several repetitions on each side.
Stretching of the neck hands
Put your hands so that your thumbs under the corners of the lower jaw, and the fingers covered the back of his head. Pull the head up, making small shaking movements, if you try to pull the cork from the bottle. The head while keep straight and not turn. The first time to adjust to this exercise will be difficult, but with time you get used to it.
Hold for 15-20 seconds and relax. Repeat a few times.
The rotation of the shoulders
This exercise in cervical osteochondrosis recommended if you feel tension in the shoulder region.
Stand up straight and arms out to sides, hands keep free. Start alternating left and right rotation of the shoulder joint, while slightly tilting the body. Then rotate both joints at the same time.
Perform these movements for 1 minute on each shoulder.
Rolling head
Complete the lesson exercise, which is probably familiar to you since physical education in school.
Rotate chin to shoulder and neck strain. “Roll” the back of the blades in both directions. Try to take the blades back. Exercises by tilting your head back should be performed very carefully, controlling the movement throughout the exercise. If it makes you uncomfortable, just turn your head from side to side.
Make 10-12 times.
Stretching of the neck muscles
Complete a set of exercises with rolls and stretch the muscles of the neck.
Perform these exercises with osteochondrosis of the cervical regularly, and soon you will forget about this problem.
