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. People who lead a sedentary lifestyle and spend a lot of time in one position are most often affected. One of the treatment methods is the practice of exercise therapy. Those who are at risk but do not yet have such a diagnosis should adhere to preventive measures. Such courses require prior consultation with a doctor and his recommendations.
Exercise at home or at work
Anyone confronted with such a diagnosis should regularly take the time to warm up the cervical vertebrae. Otherwise, this disease can develop into more serious health problems. There are exercises that can be done 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 against the pillow for another 30 seconds.
- Lie on the bed with your neck and head over the edge. First, lower your head down, lie on your stomach, then on your back, and then repeat the same on the right and left sides.
- Sit in a chair with your hands down. legs slightly apart. Doing slow but deep head tilts forward first, stretching your neck as far as possible and reaching your chin against your chest. Then go back and try to touch the back of your head with your back.
- In the same position, make circular movements with your shoulders, first forward, then back. Try to do the exercise with a large amplitude.
- Without changing position, tilt your head first to the left shoulder and then to the right.
- Raise your hand, bend it at the elbow and reach your fingers to the opposite ear, bringing your hand behind the back of your head. Then do the same with the other hand.
- Sit with your back straight, tilt your head back, and grab your appropriate shoulder with your ear, first on one side and then the other.
- Keeping your head straight, gently rotate it first to the left and then to the right.
- Place your palm on your forehead and press on it. In this case, the arm is motionless, resistance should only be felt in the neck muscles. Hold like this for 20-30 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 gently lower your head forward by tensing your neck muscles.
- Touch your chin to your chest and gently turn your head left and right.
All exercises should be performed in 5 repetitions in each direction. If their implementation is accompanied by pain, then support with the hands is required.
Physical exercises of the medical complex
Exercise therapy for cervical osteochondrosis includes the following physical exercises:
- Stand or sit up straight, tilting your head so your gaze is straight ahead. Work with your eyes only. Look at them from left to right, in opposite directions, up and down, in different directions, spin around in circles.
- Starting position - as in the previous exercise. First turn your head left and right several times, then tilt your chin first to one shoulder, then to the other.
- Lie on your back, spread your arms sideways parallel to the floor surface, and rotate your body to the side. Turning to the right also turns the left foot to the right and vice versa. When turning - exhale, when returning to the starting position - inhale.
- Lie down, arms at your sides, legs straight. Sit down slowly, without sudden movements, and help yourself 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 up or lie on your back, put your hands on your stomach. Inhale slowly, filling and inflating the stomach, and exhale and inhale even more slowly.
- Lie down, place one hand directly under your neck and the other under your chest. Breathe in and tighten your muscles. Then exhale - relaxation. Do it slowly and gently.
Perform all physical exercises 4-5 times, completing the complex as follows: grab the supports with both hands and stand between them (two tables, two chairs); Join your legs and rise to your toes. Rotate your lower body in a circle, first one way, 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. Those who spend a lot of time in one position, rarely move and ignore sports should adhere to these recommendations:
- Every hour, get up from your desk, cross your palms behind your head, join your shoulder blades, and twist your body left and right. When you turn around, you must pause for a split second and then assume your starting position. This should be done slowly and without sudden movements. Breathing is calm and deep.
- At work, you need to straighten your spine up and bend it left and right as often as possible.
- At home, you can do exercises on the floor without a carpet. To do this, lie on your back and straighten your legs. First, pull the right leg to your chest, bend it at the knee, and then the left. In this case, you can clasp your leg with your hands and press it against you.
- Get on your knees and bend your upper body towards the floor. Arch your back as much as possible, raising your neck and head, then round and press your forehead to the floor.
- After a day of work or exercise, just lie back and relax on a hard, flat surface for 10 minutes. You can pull your legs to your stomach and hug her.
Such prevention can prevent not only the disease itself, but also the aggravation of an existing one. You need to do this regularly, not from time to time. Then it will be possible to avoid bending and pain in the neck.
It is desirable to perform the presented complexes in the same order, since the load in them goes in ascending order. The first exercises are for warming up and will help warm up the muscles and prepare them for more serious loads.