A set of exercises for the neck with osteochondrosis of the cervical spine: description and video - instructions

The defeat of the articular cartilage, which worsens the functioning of the joint, is called osteochondrosis. In the cervical region, the problem occurs most often: it is in this area that there are many loads of a different nature.

The intervertebral discs are partially destroyed, the patient suffers from pain in the neck and head, the mobility of the cervical region is impaired, and coordination deteriorates. Therapeutic exercises for cervical osteochondrosis will help restore the correct position of weakened discs, reduce pain.

Reasons for the development of osteochondrosis of the neck

The disease most often develops against the background of a sedentary lifestyle, with "sedentary" work. Often, many people spend more than one hour at the computer, in an uncomfortable position: the head is constantly tilted forward. With the frequent repetition of such a situation, blood circulation worsens, nerve endings are compressed, and the innervation of the cervical region is disturbed.

The vertebrae get used to low mobility, any tension causes protrusion of the intervertebral discs, swelling, hernia. Poor blood supply often provokes inflammation, destructive changes develop. Lack of therapy causes complications, sometimes leads to disability.

The benefits of physical therapy

Regular performance of special exercises facilitates the patient's condition with manifestations of osteochondrosis. Doctors note the positive effect of gymnastics on the affected vertebrae.

Results after a course of physiotherapy exercises:

• the pain syndrome in the neck area decreases, the frequency and intensity of headaches decrease;
• the muscles of the neck and back are strengthened, the ability to fully support the spine in a sitting position and when walking returns;
• the prerequisites for the further development of negative processes disappear: it is hypodynamia, the immobile position of the cervical region that often causes osteochondrosis;
• congestion in the vessels and muscles of the neck disappears;
• metabolic processes are activated, blood and lymph flow improves;
• the patient feels more cheerful, weakness disappears, mood improves;
• stop the progression of the pathology.

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Take note:

• many patients refuse to treat osteochondrosis or do therapy incompletely due to complaints of lack of funds. Some medications are really expensive, but without attention to the problem, osteochondrosis progresses, the condition of the vertebrae worsens, and in severe cases, disability can be obtained;
• physical therapy is an effective method of therapy that does not require an investment of money. Persistence, regular exercises for the neck - and the result will appear: the symptoms will noticeably weaken, less medication will be needed.

Indications for classes

• pain syndrome of vertebrogenic etiology;
• high probability of fusion of intervertebral discs;
• bright signs.

Classes begin only after the permission of the doctor. An arthrologist or an orthopedic traumatologist will study in detail the clinical picture of the pathology, prescribe additional studies and tests, and clarify the degree of osteochondrosis. Gymnastics, carried out not according to the rules, worsens the condition of the vertebrae.

Contraindications

There are factors in the presence of which the implementation of exercises for the spine with osteochondrosis and neck muscles will have to be postponed. Violation of the prohibitions is fraught with dangerous complications.

• acute stage of osteochondrosis;
• sharp jumps in blood pressure;
• improper functioning of the organs that control the vestibular apparatus;
• disorder of coordination of movements;
• exacerbation of the chronic form of the disease;
• the occurrence of glaucoma, a pronounced degree of myopia;
• early period after surgery in the area of ​​the cervical vertebrae;
• arrhythmia.

Important! With the regular performance of strength exercises, it is important to consult your doctor: during periods of exacerbation, high loads are prohibited. The doctor will advise on how to maintain the health of the spine until pronounced negative symptoms disappear.

How to do exercises: general rules

Knowing simple rules will make it possible to turn gymnastics for the cervical region into a full-fledged element of osteochondrosis therapy. The doctor will show the exercise therapy complex, explain what the load is for a particular patient, the duration and frequency of classes.

Before starting classes, once again study the recommendations of doctors, think about whether there are any questions left for the doctor. When in doubt, be sure to clarify the controversial points, think about whether all the exercises are right for you. Only after clarifying the details with an orthopedist or arthrologist, proceed to classes.

Five rules for performing gymnastics and exercises for cervical osteochondrosis:

• it is obligatory to carry out exercises in the morning or in the evening in the “standing” position;
• throughout the day, it is desirable to stretch the muscles of the neck, to do a mini-complex of exercise therapy, which takes only 5 minutes of free time. An addition to the warm-up is rotation in the area of ​​the shoulder joint (arms are bent at the elbows, fingers are pressed to the shoulders, the pace is moderate, the number of repetitions is 5 times forward and backward);
• movements are calm, smooth, the amplitude increases gradually. Load control is important: excessive pressure on the diseased spine worsens the condition of the cervical region;
• every day you need to perform the main complex of 8–10 exercises in the “sitting” and “lying” positions. It is advisable to do a warm-up for the neck two or three times throughout the day, even during a break at work;
• a combination of light massage and gymnastics gives the greatest effect. You need to massage the problem area before and after doing gymnastics for the neck.

Important! During classes, the patient must control breathing. You can not rush, do the exercises too actively. Smooth, deep breathing increases the effectiveness of classes, improves the supply of oxygen to tissues.

Description of therapeutic exercises

Exercise improves blood circulation in the vessels, strengthens the muscles of the neck, and activates metabolic processes. The attending physician will help you choose the complex.

Some effective exercises:

• I.p. (starting position): sitting or standing. Smooth turns of the head to the sides. Repeat 5-10 times.
• I.p.: lying on the stomach. Carefully turn your head to one side, press your ear to the floor, then do the same movement in the other direction. When pain occurs, ease the tension of the neck muscles. Three or four repetitions are enough;
• I. p .: sitting on a chair or standing. Slowly raise your shoulders, trying to reach your ears, stay in this position for 10 seconds, lower your shoulders, relax your arms. The number of repetitions is 6-8.
• I.p .: the patient lies on his back, one hand on his chest, the second is on his stomach. The muscles are relaxed, a deep breath is taken and exhaled. The number of repetitions is 4-6. If possible, this exercise should be done several times a day.
• I.p.: sitting or standing. Head rotation (slow) clockwise and counterclockwise. Exercise is allowed for mild and moderate stages of osteochondrosis. In advanced cases, it is better to refuse such methods.
• I.p.: sitting on a chair. Inhale, exhale slowly and, at the same time, tilt your head to your chest (the closer the contact, the better, but without strong muscle tension). Inhale, gently raise your head, tilt back. The number of repetitions is 10, the best option is to repeat the exercise two to three times throughout the day.

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Exercises for cervical osteochondrosis: video - instructions

Video instruction will help you figure out how to properly perform a complex of exercise therapy for problems with intervertebral discs in the cervical region. Always consult with your doctor about adding or removing certain exercises for the muscles of the neck:

Another complex of shorter duration for the treatment and prevention of cervical osteochondrosis:

A few more simple, effective exercises:

Therapeutic exercises with varying degrees of osteochondrosis of the cervical region do not eliminate the cause of the pathology, but without improving the mobility of weakened vertebrae, it is impossible to get rid of pain and discomfort. The sooner the patient starts classes, the sooner the effect appears. A properly composed exercise therapy complex has a positive effect on muscles, blood vessels, intervertebral discs, and prevents the progression of osteochondrosis.

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