In order to significantly improve the condition of patients with cervical osteochondrosis, physical therapy (PT) is often used. It helps to get rid of many symptoms of this unpleasant disease.
How exactly do exercises help?
Regular exercise therapy for cervical osteochondrosis strengthens the muscles, relieves muscle spasms, increases blood circulation, and improves the condition of the intervertebral discs. Choosing the right set of exercises will help you get rid of the discomfort that often accompanies cervical osteochondrosis. These include headaches, shoulder and arm pain, and dizziness.
It is not always possible to consult a specialist. In principle, it is not a problem to do physical therapy alone. These exercises are easy to do at home. There are simple sets of exercises that even a beginner can perform. One of these complexes is presented below.
What should we remember during exercise therapy for cervical osteochondrosis? When performing exercises from the physical therapy complex for cervical osteochondrosis, do not forget the following rules. This is important for your own safety. Exercises will only be effective if done correctly. In addition, performing the exercises incorrectly can seriously damage the spine.
Contraindications for exercise in osteochondrosis
- In the acute phase of osteochondrosis, you cannot do exercises. It is unacceptable to carry them out through pain.
- Perform the movements slowly, do not make sudden movements.
- Remember that if you have cervical osteochondrosis, you will not be able to make circular movements with your head. Also, don't throw your head back.
- Don't be fooled by advertisements for cervical tightening devices. It is not safe to use such devices without consulting a professional. Simple carelessness can cause serious injuries.
- If you have been diagnosed with an intervertebral hernia, it is unacceptable to do these and other exercises without consulting a doctor!
An approximate complex of practical therapy of cervical osteochondrosis in the non-acute stage
You have to start with a warm-up. You can use regular walking as a warm-up exercise. It will be effective if you walk first with the whole foot, then on the toes and heels. In this case, the arms should be relaxed, hanging freely, the shoulders should be straightened and slightly lowered. The duration of the warm-up is 2-3 minutes.
1. Exercise aimed at relaxing the neck muscles
Stand straight. Your arms should hang freely along your body. Clench your fists, tighten your arms. At the same time, lower your shoulders and shoulder blades and straighten your back. Hold the tension for 30 seconds. Then relax and let your arms swing freely.
2. Head tilt to the side
This exercise can be done standing or sitting.
Gently tilt your head to the side (lower your ears to your shoulders). Feel the neck muscles stretch. Hold this for 10-15 seconds. Then slowly return to the starting position and tilt your head to the other side. It is very important to perform this exercise as carefully as possible to avoid pain.
3. Turning the head to the side
This exercise can be done standing or sitting.
Lower your head. Try to touch the nape of your neck with your chin. Turn your head to the right as if sliding your chin over the top of your sternum. Stay in this position for 3-6 seconds. Then slowly turn in the other direction. Repeat this exercise in both directions 5-7 times.
4. Raise and lower your shoulders
You can do this exercise standing or sitting.
Raise your shoulders as high as possible without moving them forward. Lower them, pull them back a little, as if straightening them. Repeat 6-8 times.
5. Move your shoulders forward and backward
This exercise can be done standing or sitting.
Starting position - shoulders freely straightened and lowered. We raise our shoulders and move them forward. Then you need to return to the starting position. Pull your shoulders back, try to close your shoulder blades. Return to the starting position. Repeat the exercise 6-8 times.
6. Tilt your head forward
This exercise can be done standing or sitting.
Bend your neck forward, gently lower your chin to your chest. Then you should slowly straighten up. Repeat the exercise 6-8 times. Important: keep your back straight!
7. Fold your arms back
This exercise is done standing or sitting.
Extend your arms to the side, lower your shoulders. Push your shoulder blades toward your back. Outstretched straight arms move slightly backwards. Return to the starting position. Repeat the exercise 6-8 times. When performing this exercise, you should move your arms as little as possible and use only your back muscles.
8. Rotate the brushes
Arms to the sides, shoulders down. Bend your elbows, make fists. Make 4 circular rotations in the wrist joint without lowering the elbow, in one direction, then 4 times in the other direction. Repeat 4-6 times in each direction.
9. Rotate your elbow
The starting position is the same as the previous two. Perform 4 circular rotations in the elbow joint in one direction and the other. It is not necessary to lower your elbows. Repeat 4-6 times in each direction.
10. Rotate your shoulders
Extend your arms to the side, lower your shoulders. Perform 4 rotations in the shoulder joint in both directions. Repeat 4-6 times.
11. Raise and lower your hands
Relax your shoulders and arms. Let's raise our hands and then lower them freely. Breathing should be free and relaxed. Repeat 4-6 times.