Osteochondrosis of the neck is a disease that manifests itself with pain in the relevant area of the spine and is characterized by pathological changes in the intervertebral discs. It is most often encountered by people who lead a sedentary lifestyle and spend a lot of time in one position. One of the methods of treatment is the exercise of therapeutic exercise. Those who are at risk but do not yet have such a diagnosis should adhere to preventive measures. Such classes require prior consultation with a physician and his recommendations.
Exercise at home or at work
Those who face such a diagnosis should regularly take the time to warm up the cervical spine. Otherwise, this disease can develop into more serious health problems. There are exercises that can be performed during breaks at work or at home in front of the TV:
- Lie on your back, place a small pillow under your head and press it with your head for 30 seconds. Then roll over and press your forehead on the pillow for another 30 seconds.
- Lie on the bed so that the neck and head remain outside its edge. First lower your head, lie on your stomach, then on your back and then repeat the same on the right and left side.
- Sit in a chair with your arms folded. Legs slightly apart. Slowly but deeply tilt your head forward, stretching your neck as far as possible and reaching your chin to your chest. Then back, trying to touch the back of the head with your back.
- In the same position, make circular movements with the shoulders, first forward, then backward. Try to perform the exercise with great amplitude.
- Without changing position, tilt your head first to the left shoulder and then to the right.
- Raise your hand, bend it at the elbow and reach with your fingers to the opposite ear, running your hand behind the back of the head. Then do the same with the other hand.
- Sit with your back straight, tilt your head back and reach with your ear to the appropriate shoulder, first on one side and then on the other.
- Keeping your head straight, turn it slightly to the left first and then to the right.
- Place your palm on your forehead and press on it. In this case, the arm is motionless, the resistance should be felt only in the muscles of the neck. Hold for 20-30 seconds and do the same with the palm of the head. Then you have to press the right cheek first, then the left.
- Stand up, throw your head back and, tensing the muscles of the neck, slightly lower your head forward.
- Touch your chin to your chest and gently turn your head left and right.
All exercises should be performed in 5 repetitions in each direction. If their performance is accompanied by pain, then arm support is needed.
Physical exercises of the healing complex
Treatment for cervical osteochondrosis includes the following set of exercises:
- Stand up or sit up straight, align your head so that your gaze is directed straight ahead. Work only with your eyes. Look at them from left to right, in the opposite direction, up and down, in different directions, turn in a circle.
- Starting position - as in the previous exercise. First turn your head several times left and right, then tilt your chin first to one shoulder, then to the other.
- Lie on your back, spread your arms to the side, parallel to the floor surface and turn your body to the side. When turning to the right, the left leg also goes to the right and back. When turning - exhale, when returning to starting position - inhale.
- Lie down, arms at your sides, legs straight. Sit slowly and without sudden movements, using your hands. Then take your starting position.
With such a diagnosis it is necessary to perform not only physical exercises related to a certain load, but also breathing:
- Stand up or lie on your back, put your hands on your stomach. Inhale slowly, filling and inflating the stomach, and exhale even more slowly, attracting it.
- Lie down, place one hand just under your neck and the other under your chest. Take a breath and tighten your muscles. Then exhale - relax. Do it slowly and smoothly.
Perform all physical exercises 4-5 times and complete the complex as follows: hold the supports with both hands, standing between them (two tables, two chairs); connect your legs and rise to your toes. Rotate in a circle with the lower body first in one direction, then in the other. The body should be relaxed.
Disease prevention
Prevention is always better than cure. But, unfortunately, no one thinks about it until the doctor diagnoses it. Those who spend a lot of time in one position, rarely move and neglect sports, should follow the following recommendations:
- Every hour, get up from work, cross your palms at the back of your head, connect your shoulder blades, and rotate your body left and right. When turning, you must stop for a split second and then take a starting position. This should be done slowly and without sudden movements. Breathing is calm and deep.
- While at work, you should stretch your spine up as often as possible and lean to the left and right.
- At home you can do exercises on the floor without a rug. To do this, lie on your back and straighten your legs. Pull the right leg towards the chest first, bending it at the knee, and then the left. In this case, you can grab your foot with your hands and press it to yourself.
- Get on your knees and bend your upper body to the floor. Bend your back as much as possible, lifting your neck and head, then round it, pressing your forehead to the floor.
- After a day of work or exercise, you just need to lie on a hard, flat surface for 10 minutes, completely relaxed. You can pull your legs up to your stomach and hug them.
Such prevention can prevent not only the disease itself, but also the exacerbation of existing. You need to do this regularly, not from time to time. Then it will be possible to avoid stooping and neck pain.
It is desirable that the presented complexes be performed in the same order, as the load in them is in ascending order. The first exercises are warming up and help to warm up and prepare the muscles for more serious loads.