Therapeutic exercises for osteochondrosis of the cervical spine: the most effective exercises

With such a pathology as cervical osteochondrosis, both bone and cartilage tissue suffer. In addition to bones and cartilage, nerves and blood vessels that approach the brain are susceptible to pathological changes. Due to the significant mobility of the cervical spine, pinching occurs. Therapeutic exercises for cervical osteochondrosis are the best way to eliminate the symptoms of pathology, minimize pain and discomfort in the neck. This is a very common ailment that can occur in both women and men.

You need to do neck exercises only after being prescribed by a specialist. At the same time, it is important to take into account different parameters, for example, patients with dizziness due to impaired blood flow are recommended to exercise in a lying or sitting position. This is due to the fact that a person can lose balance, and as a result, get injured.

Therapeutic exercises for the neck with osteochondrosis

To enlarge the picture, click on it

Gymnastics for the neck with osteochondrosis is a set of exercises aimed at preventing the development of complications, minimizing symptoms, and eliminating pain. Therapeutic exercise, unlike conventional exercises for the neck, is a more complex structure that requires systematic application, strict discipline and consistency.

Exercise without the knowledge of a doctor is not recommended, as you can aggravate the situation. Only the attending physician can deal with the selection of exercises, their duration. In addition, physical education should be under the supervision of a doctor. You can do exercises at home, but only if you know exactly how to perform them.

A well-chosen set of exercises contributes to:

1. Elimination of pain and spasm.
2. Improving the blood supply to the affected area of ​​the spine.
3. Minimize swelling by normalizing the outflow of lymph.
4. Reduce the likelihood of osteophytes.
5. Restoration of elasticity of muscles and ligaments.
6. Strengthening the muscles of the neck.

Doctors also noticed that after classes there is a significant increase in mood and improvement in the patient's well-being. In most cases, therapeutic exercises contribute to the elimination of depression, neurosis and other mental disorders caused by a long and severe course of the disease.

Basic rules and recommendations regarding the conduct of physiotherapy exercises

There are several important rules that must be followed. Otherwise, you risk getting injured or provoking an exacerbation of the disease.

• Gymnastics for cervical osteochondrosis with relapse is contraindicated, as it can provoke an increase in symptoms, and also lead to disastrous consequences.
• With strong mobility or instability in the cervical region, during exercises, it is recommended to use a soft collar specially designed for this purpose. It helps prevent joint displacement.
• Classes should begin with minimal loads. Even with excellent health, an increased load on the affected area can cause deterioration and the appearance of unpleasant symptoms of the disease.

• Active gymnastics for the neck with osteochondrosis, as well as with the detection of massive bone growths in the spine, is contraindicated. In this case, there is a high risk of damage to nearby vessels and nerves by bone growths.
• Physical education for the neck with this pathology of the spine should be carried out regularly and only after preliminary preparation. Without fail, warm up the area of ​​the neck and spine that will be involved, take a shower and massage. These simple manipulations will help in easily overcoming muscle stagnation and quickly getting back to work. If you do exercises without warming up, the risk of injury increases.
• If the exercise is accompanied by the appearance of a crunch, pain and numbness in the neck or spine, the gymnastics should be stopped. You can resume physical education only after the approval of the doctor.

• Make sure that the spine during gymnastics is strictly in an upright position. This helps to reduce the likelihood of damage or displacement of the vertebrae.
• Do not make sudden turns, movements, as this can cause damage to the joints and ligaments.
• You should also not make full circular movements with your head or throw it back completely.
• Exercises for the neck with osteochondrosis of the cervical spine should be carried out even after the pain stops.
• Spend the first few classes with an instructor and only then do the gymnastics on your own at home.
• Therapy for this pathology with the help of exercise therapy can be carried out at any time convenient for you, the main thing is compliance with the regimen and regular classes.

Compliance with all of the above rules will help increase the effectiveness of physical education and, consequently, improve the condition and eliminate unpleasant ones.

Therapeutic gymnastics: the most effective types

The complex of exercise therapy for ailments of the spine is divided into several types. You can perform gymnastics for the neck for both women and men, and of different age categories. The first group, or isometric complex, involves a load on the muscles. The complex is carried out in one starting position. The second complex is dynamic or standard gymnastics.

The presented sets of exercises for the neck will help in eliminating the symptoms of spinal pathologies, as well as in improving well-being.

Isometric physical education

During classes for prevention and therapy, it is advisable to start with the help of an instructor. Subsequent classes can be carried out at home.

• Place your right hand on the corresponding cheek. Press lightly on your head, as if trying to tilt it to the left. At the same time, efforts must be made to resist this impact. Do the same with the left palm.
• Interlace the fingers of both hands and place your palms on your forehead. Press on your head, trying to tilt it back. The neck muscles must resist this action.

• Fold your hands into fists and place them under your chin. Tilt your head down, but do not forget to resist.
• Interlace your fingers, put your hands on the back of your head and try to tilt your head back.
• Put your left hand on your right cheek, turn your head slightly to the left. Do the same with the right hand.
• Tilt your head to the right, place your left palm on the left temporal region. Try to return your head to a vertical position, but at the same time resist. Repeat the same for the right side.
• Tilt your head forward, place your hands to the occipital region. Slowly return your head to an upright position while resisting.

dynamic physical education

This set of exercises helps to maintain the tone of not only the cervical region, but also the shoulder girdle. All exercises for the neck should be performed while sitting on a stool without a back.

• Sitting on a chair, spread your legs, stretch your arms forward. Squeeze your fingers first, then open them. Repeat the exercise ten times, shake the brushes.
• Connect the lower limbs, lower your arms along the body. Raise your right hand and take it to the side along with the upper half of the body. Do the same with the other hand.
• Put your hands on your waist, spread your legs slightly apart. Try to reach your right ear to your shoulder. Then do the same with the opposite side.
• Bend your elbows, spread them apart, and then attach them to your shoulders.

• Lower the upper limbs along the body, make several circular rotations of the joints.
• Inhale and at the same time expose the stomach, exhale and tighten.
• Sitting on a chair, turn your head first to one side, then to the other.
• Connect the lower limbs, put your hands on your knees while interlacing your fingers. Raise your arms up while inhaling, lower your arms and exhale at the same time.
• Tilt your head, try to reach your chest.
• Slide your palms along your torso in a sliding motion.
• Squeeze and spread your shoulder blades.
• Spread your arms out to the sides. Make several circular movements, first forward and then back.
• Raise your hands up, join your palms, and then return them to their original position.
• Put your hands on your shoulders, do a few circular rotations.
• Stretch the upper limbs parallel to the floor, inhaling, spread them apart, exhaling, return to their original position.
• Raise your left hand, reach for your right ear. Do the same with the second hand.
• Take the straightened arm behind your back, and raise the other. Change position.
• Bend the limbs at the elbows, make several alternating forward movements.

Regular performance of the presented exercises for the neck with osteochondrosis is the best way to eliminate the symptoms of the disease and improve the condition. Neck exercises can be done by both women and men. The main thing at first, in order not to harm yourself and not provoke the appearance of symptoms, you should not neglect the help of a trainer.

In addition, do not forget that therapeutic exercises for osteochondrosis of the cervical region should be performed in a complex, and moreover, strictly following the sequence. If you experience dizziness, pain, numbness or discomfort, you should stop exercising and contact a specialist.