The most effective exercises for cervical osteochondrosis

Dear readers, in this article we will look at what exercises you need to do daily for cervical osteochondrosis of the spine, and you will also find out why a cat lives a little. It seems that the last question is off topic, but I think it will also be interesting for many readers, since the mobility of the cervical vertebrae is the basis for extending the life of these animals.

How exercise affects the spine

Our task as parents is to teach their children from childhood to take care of the flexibility of their spine, since it suffers most from immobilization. Children's bones are especially affected by long hours of sitting at a school desk, adults have their own other reasons. But if you carry out prevention - daily flexibility exercises, osteochondrosis may not make itself felt for a long time. What kind of disease is osteochondrosis of the cervical spine and what are its symptoms, we wrote earlier here in.

Remember, if the spine is healthy, then many other diseases of the musculoskeletal system will also disappear. It's never too late to start exercising, but age should also be considered. After all, many processes in the body, especially after forty years, slow down significantly.

On his way, he encounters many resistances to recovery - the body, “in Russian”, speaking, is already quite polluted for many years of an incorrect lifestyle. And to really achieve a shift in the effectiveness of treatment, a person needs a lot of effort and perseverance.

If you have not done gymnastics before, do not immediately try to load the body with fast movements. Perhaps the complex you have chosen will have to be completed for a very long time - a year, or maybe two. And it is very important to listen carefully to the signals of your own spine. Control yourself by increasing the load and listen to your body again.

The older the patient is, the more flexibility exercises he needs to perform. Learn to distinguish natural fatigue, where, on the contrary, you need to show will and purposefulness from a painful state. In the latter case, you need to ease the load.

Regular physical therapy is vital for any person. Exercises allow you to form the correct posture, a beautiful figure, and harmoniously develop muscles. After all, just imagine - when the muscles are well trained, then it is not scary for the spine if a person stays in one position for quite a long time.

Of course, if you already have osteochondrosis, then its phenomena are irreversible. Pain can be relieved, or the most dangerous relapses can be prevented if you follow the doctors' instructions correctly. To a greater extent, sparing exercises are very effective in the treatment of cervical osteochondrosis. But to understand which parts of your spine are most vulnerable to the development of osteochondrosis, try this test.

Test to determine the most weakened muscles of the body

Before you start doing therapeutic exercises, try to check which muscles of the body are the most weakened and cause pain. And only then, first of all, train in strengthening them.

1. Standing straight, put your feet together. It is necessary to relax the body and lean forward without bending the legs. If the exercise was successful, then everything is in order with the back muscles, the mobility of the legs and the elasticity of the tendons. And if not, or you do it with great difficulty, then the back muscles are weakened and tense.
2. Lie on your back. Stick your feet somewhere as if you are pumping the abdominal press, and try to raise the upper body. If you have ever performed this exercise, it means that everything is in order with the muscles of the abdomen and thighs.
3. Lie on the floor with your knees bent and your heels pressed against your buttocks. The exercise can be considered completed if the legs do not rise from the floor, and if there are difficulties, then the abdominal muscles are weakened.
4. To test the strength of the muscles of the lower back, you need to lie on your stomach, put a pillow under it, close your fingers behind your neck. Try lifting your legs. If there are painful sensations, then the muscles in this area are weakened.

After identifying weaknesses, start doing stretching exercises for weakened muscles. What are these classes we will talk about in the following articles, and then we will focus on the neck.

Below is a short but basic course of several cervical spine strengthening exercises that can be done daily. A more detailed course of the sequence of exercises can be obtained from the free mailing list " all the secrets of the treatment of cervical osteochondrosis”, which is carried out by a professional doctor of exercise therapy and sports medicine Alexander Bonin.

Exercise 1. Lower your hands down, while you yourself can sit or stand. You need to gently, without sudden movements, turn your head to the right, then to the left - ten times in each direction.

Exercise 2. Standing or sitting, put your hands down. It is necessary with the chin, as close as possible to the chest. Then straighten your neck and try to smoothly and slowly tilt your head back as far as possible. On inspiration, there should be extension, then a pause equal to inhalation, and on exhalation - bending forward, then also pause and repeat slowly up to ten times.

Exercise 3 Also lower your hands down, while you yourself can also sit or stand. Then slowly raise your shoulders up. Hold for 10 seconds - lower. And so we do ten times.

Exercise 4 This exercise is also called isometric, this is when, with a certain tension of a muscle group, no action occurs.

We need to stand near the wall, or it is possible in a sitting position: put the palm on the forehead and slowly press for 10 seconds, leaving the neck immobile.

Exercise 5 We stretch the neck. To do this, we firmly interlock the fingers of both hands on the back of the head, and make the elbows as close as possible to each other in order to put the chin on the folded forearms. Then we lift up the forearms brought together and linger in this position isometrically for 15 seconds. And we repeat again.

Exercise 6 You will need to lie on your stomach. Hands are folded palms up along the body. The chin is straight and level with the body. Exercise is done without straining, in a relaxed position. You need to turn your head to the left, then to the right so that your ear touches the floor. Repeat ten times.

Exercise 7 You need to lie on your side and raise your head, keeping it on weight, we try to count to five. Breathing may be voluntary. Repeat this six times.

Physiotherapy exercises should be done on average twice a day for 30 minutes in light clothes that do not restrict movement - 2 hours before bedtime and after two hours of eating. Do as many exercises as you can, depending on how you feel. Pay special attention to proper breathing. Some exercises are performed in small portions - up to 8 repetitions at a slow pace.

Important contraindications

Sharp jerks and tilts of the torso and neck are prohibited, you can’t sharply load the spine with exercises - everything needs to be done gradually. Classes should begin with a calm walk, then exercises, then finish with a light gait with a straight back.

To consolidate, please listen to the important recommendations of the chiropractor Vitaly Demyanovich from the video - exercises for cervical osteochondrosis, how they really need to be performed correctly.

Have you ever wondered why cats and dogs don't live long? The whole thing turns out to be in the structure of the skull, or rather, you can even say so - how the bones of the skull are interconnected. And they are connected primarily by a special bone tissue, forming seams. It is these sutures that are very important in the connecting process, as they are shock absorbers and areas of bone growth. But there is one sad "BUT" - after forty years, these seams overgrow.

On the spine, the bones can still be connected by cartilaginous tissue, they are also called synchondrosis, or intervertebral discs. But where cartilage is replaced by bone, synostosis is formed). And as a result of such a substitution, one pelvic bone is formed from 3 different bones - the pubic, iliac and ischial. At the age of seventeen, all cartilage in the chest region is replaced by bone tissue. Between the back of the head and the temporal bone, after forty years, bone tissue is also formed instead of cartilage.

But if a skull injury suddenly occurs before this period, then the skull is already beginning to ossify. No wonder they say that it is possible to “harden” not only with the soul. A person can actually change beyond recognition, becoming a weak-willed vegetable.

Cats live an average of 10 years, as they begin to harden the skull and neck early. Their head becomes less mobile, and the blood supply to the brain worsens. Therefore, in order to prolong the life of your pets, you need to shake their heads daily.

In humans, it happens almost the same way, because old age is a rigid neck and a ossified skull. But in order to prolong health and life, a person must definitely train his memory, read books, think and reflect a lot, while maintaining liveliness and flexibility of the mind. After that, do therapeutic exercises, then the flexibility of the spine will serve you for a long time.

This is where we conclude the article today, I hope it was useful to you. In that case, I will be very grateful if you rate it on a five-star scale and share it with your friends from social networks. I will be very glad to your responses and comments.