Exercises for cervical osteochondrosis at home, video

Gymnastics for the neck with osteochondrosis is the simplest and most accessible method for everyone, not only for prevention, but also partly for the treatment of this disease. Osteochondrosis, like sciatica, as well as arthritis and arthrosis, seriously limit the mobility of the joints, including intervertebral discs. This contributes to the occurrence of associated complications in the form of hernias, metabolic disorders in the body, a drop in immunity, and ultimately a decrease in the overall level of health.

The cervical region plays a special role here - it is the first link through which the signals of the central nervous system are transmitted. The possibilities of the thoracic and lumbar regions depend on its physiological state. Therapeutic exercise of the neck (exercise therapy) is the best way to maintain the functionality of the entire spine and vitality in general.

The first indications for physical therapy are neuralgic pains in the head, chest, arms and legs. They are provoked by osteochondrosis - organic changes in the spine:

• Salt deposits in the intervertebral space;
• Dehydration and decrease in elasticity of shock-absorbing disks;
• Clamping by the vertebrae of the radicular nerves that regulate the functions of internal organs and limbs.

If you leave everything without attention, the pathological symptoms will constantly increase. To resist these destructive processes and called therapeutic exercises for cervical osteochondrosis. The procedure does not require a medical hospital, a gym, simulators and masseurs involved from outside. Charging for cervical osteochondrosis is available to everyone at home.

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What is required for classes

Before exercising for the neck with osteochondrosis, you must:

• Consult with a doctor, coordinate with him the regimen of classes, as well as exercises of the medical complex;
• Well ventilate the room for gymnastics;
• Lay a mat for doing exercises in the “lying” position;
• Put on a comfortable (preferably sports) suit.

When performing with osteochondrosis, you should:

• Do not overexert yourself on the first lesson. Each subsequent load should increase as it adapts to the previous one;
• Constantly monitor the pulse;
• Alternate exercises in the cervical region with gymnastics that restore breathing;
• At the slightest pain in the chest or a sharp change in heart rate, immediately stop strength training or replace them with lighter exercises.

Acute pain in the heart area is a contraindication for exercise therapy. Continuation of classes is possible with complete rehabilitation of cardiac activity only with the permission of the attending physician.

The most common technique

A set of exercises for cervical osteochondrosis consists of a set of dynamic and static procedures aimed at the therapeutic development of the cervical spine. All of them complement each other and optimize the final result. Dynamic gymnastics for osteochondrosis of the cervical region is based on the alternate use of the muscles of the contracting and relaxing groups. Exercises are performed in strict sequence. Each of them should be repeated at least 5 - 15 times. Starting position - the body is located vertically, legs together, hands at the seams.

The sequence of exercises:

• Hands on a slow breath rise up;
• Stretch on tiptoe;
• Look at your fingertips;
• Hands on a slow exhalation fall down;
• Initial position.

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• The right hand on a slow breath is retracted to the side with a simultaneous rotation of the torso;
• The gaze rushes to the tips of the fingers;
• Return to original position.

The same exercise is repeated with the left hand.

• The head slowly turns first to the right, then to the left - until it stops;
• The chin is pulled up as far as possible, then lowered to the chest.

IP No. 2 - standing position, legs together, elbows at shoulder level.

• Take your elbows as you inhale back to the attention of the shoulder blades;
• On exhalation, return to PI No. 1.

IP No. 3 - the body is located vertically, the legs are slightly apart, the arms are extended forward at shoulder level.

• Simultaneous circular rotation of the arms in a converging and divergent direction.

• While inhaling, tilt the body sharply to the right (while turning the head to the left);
• On exhalation, the right hand rises above the head with a return to the starting point.

In the same sequence, the exercise is done with an inclination to the left side.

The hip joint is not involved.

IP is the same.

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On the inhale:

• Stretch out on toes (arms up, backbend, look at fingers);
• Hands to the side, then - on your knees;
• Squat down sharply.

On the exhale:

• Press your head to your knees.

• Turn both outstretched arms to the left side, while focusing on the fingers;
• Put the right leg behind the back;
• Bring the left leg behind her;
• Make circular turns with your hands clockwise, then in the opposite direction.
• Return to IP No. 3.

In a similar order, do the exercise when turning the arms to the right. The hip joint is not involved in the movements.

IP number 4 - is carried out lying on the stomach, legs are closed together, arms are extended forward.

• In the process of inhalation, the hands rise up to the limit along with the gaze;
• Return to the starting position occurs on the exhale.

• Take the right leg to the side, turn the head to the right;
• Jump up on your left foot.
• Then take your left leg to the side, turn your head to the left and jump on your right leg.
• Finish the exercise by walking in place with a gradual decrease in pace to a complete stop.

The starting position is the same.

• Stretch your arms forward at shoulder level, turn your palms towards each other;
• On a sigh, spread your arms to the sides;
• Exhalation is accompanied by their reduction back and closing of the palms.

Therapeutic exercise for cervical osteochondrosis is based on the maximum mobilization of the muscles of the neck, back, abdomen, limbs. All the physiological energy of the body is concentrated at one point and enhances the therapeutic effect.

Exercise therapy for osteochondrosis of the cervical spine allows you to stimulate metabolic processes in the cervical region, regenerate weakened nervous tissue, increase the elasticity of the intervertebral discs, restore flexibility and mobility to the neck. In the static version, the exercise therapy complex for cervical osteochondrosis complements dynamic gymnastics. This technique has a number of characteristic functional features:

• The main power load in physiotherapy exercises for osteochondrosis of the cervical region is produced by one's own efforts;
• Complex exercises can be performed with the use of an additional load or volitional muscle tension;
• All the energy of the body in physical exercises with cervical osteochondrosis is concentrated only on the cervical spine;
• The pace of head movements is minimal;
• The tension of the cervical muscles should be extreme;
• The achieved posture of deviation from the starting point is held for as long as there is enough patience.

Types of static exercises against osteochondrosis of the neck:

IP number 5 - sitting on a chair.

• All exercises are performed while inhaling. Each position of the head is fixed for at least five seconds. As you exhale, the muscles relax.
• Tighten the neck muscles, turn your head to the right, look down over your shoulder;
• Return to starting position, relax.
• Repeat the exercise with a turn to the left.

Cycle frequency - 5-10 turns to the right and left.

• Tighten the neck muscles, tilt the head to the left with the ear approaching the shoulder;
• Starting position, relaxation, head tilt to the right.
• 5-10 times.

IP is the same.

• Tilt the head back with a touch of the back of the head to the back;
• Starting point, muscle relaxation, head tilt forward with the chin touching the chest.

5-10 repetitions.

IP No. 1 - standing position, arms extended forward at shoulder level, legs closed.

• Spread your legs to the sides;
• Spread your arms with your palms up, bend at the elbow joint, tighten your biceps;
• Extremely reduce the shoulder blades.

Repeat the exercise 5-10 times.

IP is the same.

• Raise outstretched arms up, slightly spread to the sides;
• Rise on tiptoe, bend back, focus on the fingers;
• Sit down slightly, put your palms on your knees, touch your chest with your chin.

The frequency is the same as in the previous exercise.

• Close the palms, attach them to the left cheek;
• While inhaling, press your head strongly on your palms, straining the lateral neck muscles (while the head should not move);
• As you exhale, return to the starting position and relax.
• Rearrange the palms to the right cheek, produce the same force onslaught.

In total - 5-10 times.

• The starting position is the same as in exercise 6.
• Squeeze your hands, press your fists on your forehead;
• Press your head on your fists for a few seconds, tensing the back muscles of your neck.

The force operation is repeated 5-10 times.

• Tightly clasp the neck and head behind the palms;
• Tighten the front neck muscles and press hard on the palms with the back of the head 5-10 times;
• Relaxing massage of the neck, neck, temples, forehead, jaws. It is done while sitting on a chair.

Hand movement technique:

• muscle stroking,
• light pat,
• Circular rubbing.

Lying on stomach:

• Press the chin firmly against the chest,
• Fix the back of the head with the palms behind,
• Try to raise your head, overcoming the strong resistance of the hands.

The starting position is the same. Hands also fix the back of the head. The head is raised above the floor.

• Using the tension of the anterior cervical muscles, press the back of the head on the palms.

Exercises 10 and 11 are performed for at least three seconds 5-10 times in a row.

IP number 7 - lying on the right and left side.

• Turn on the right side, put the left palm on the front wall of the abdomen;
• Gradually gaining air into the lungs, inflate the stomach, overcoming the resistance of the palm;

As you exhale, relax and repeat the exercise on the left side.

IP number 4 (lying on the mat down with your stomach).

• With your right hand, support your chin with your bent hand;
• With your left hand, press your head down from behind.

Then change the position of the hands and repeat the power pressing at least 5 times.

Starting position as before (with mat)

• Turn your head to the right with a touch to the floor;
• Without raising your head with the effort of the lateral muscles of the neck, try to tear your ear off the mat.
• Straighten your head, relax.

Repeat the exercise with the head turned to the left.

exercise results

Exercises against osteochondrosis of the neck with regular exercise give a very pronounced and lasting therapeutic effect:

• The processes of blood supply and metabolism in the cervical spine are accelerated;
• Pain is eliminated;
• The innervation of the surrounding tissues is restored;
• The muscle layer is growing;
• The elasticity of the intervertebral discs and the mobility of the neck increase.

The end result significantly speeds up the use of physiotherapy for cervical osteochondrosis. Local UHF irradiation promotes splitting. The use of special compresses impregnated with pharmacological preparations is also aimed at this. These procedures should only be used as directed by the attending physician to avoid possible allergies.

Contraindications for gymnastics of cervical osteochondrosis in women may also include pregnancy. Strong tension of the muscles of the pelvis and abdomen can lead to premature birth or miscarriage.

Pain in the neck and its low mobility is not at all the final sentence that crosses out a healthy life. Physiotherapy exercises can fix a lot. It is only important to know how to treat osteochondrosis with exercises. Something that regular exercise can fix. But the optimal result is possible only with the use of therapeutic exercises for osteochondrosis of the cervical spine. This is something that should not be put off by any means.