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Selection of exercises and gymnastics for cervical osteochondrosis

neck pain with cervical osteochondrosis

Therapeutic gymnastics is primarily aimed at strengthening the muscles of the neck and back, improves blood circulation in the human body and helps to improve physical condition. However, in case of severe pain, it is contraindicated to perform physiotherapy exercises (exercise), so as not to complicate the situation. Exercise therapy for cervical osteochondrosis is prescribed in addition to the main drug treatment and massage.

Importance of physical therapy for cervical osteochondrosis

Physiotherapy exercises (exercise) are preventive exercises that prevent the worsening of various diseases and are very effectively used in cervical osteochondrosis. Repeating the same exercise several times brings undeniable benefits. Exercise therapy noticeably improves the patient's condition, helps to cope with pain. Osteochondrosis gradually recedes, because after exercise therapy:

  • the blood supply is greatly improved;
  • there is a strengthening of the muscles of the neck and back;
  • the spine on the neck becomes mobile;
  • pinched nerves are regenerated;
  • improves neck flexibility and shoulder movement;
  • the pain decreases.

Rules for performing exercises at home

In order for therapeutic exercises to be useful and not exacerbate the problem, you need to follow a series of simple but important recommendations:

  • consult your doctor first. In the acute phase of cervical osteochondrosis it is not safe to do exercises. You must first reduce the pain, achieve the onset of remission;
  • do gymnastics on a flat, firm surface;
  • measure your heart rate before, during and after gymnastics. You can do it the old-fashioned way (using a stopwatch and your fingers) or use a fitness bracelet. If the heart rate is greater than 129, reduce the load;
  • movements with cervical osteochondrosis should be performed smoothly. Gradually increase the amplitude and intensity;
  • regular gymnastics and a systematic approach are important;
  • if the exercises for therapeutic exercises are chosen incorrectly, the effect of treating cervical osteochondrosis may be the opposite. Therefore, everything should be discussed with your doctor.

A set of exercises

Gymnastic exercises for cervical osteochondrosis are aimed at:

  • spasm removal;
  • improved coordination;
  • strengthening the spine, chest muscles, back, neck;
  • at the beginning of gymnastics, regardless of the chosen technique, you need to prepare and warm up the muscles.

Warming and its significance

If you suddenly start exercising directly, neglecting body preparation, there is a risk of ligament damage, stretching, and increased pain syndrome. Warming up for cervical osteochondrosis is simple and does not take much time. Approximate action algorithm:

  1. Walking in place for 2-3 minutes.
  2. Turning the body to the sides. Raising and spreading the arms to the sides. If you fail to do this right away, don’t be discouraged. Gradually, as you get rid of cervical osteochondrosis, the range of motion will increase.
  3. Slow circular movements of the shoulders.
  4. Smooth head turns left and right.
  5. Warming up takes 7-10 minutes. It can be performed before gymnastics, as well as during the day, in order to disperse the blood and eliminate stagnant processes in the spine and muscles.
  6. Next, you should go to the selected medical gymnastics complex.

Bubnovsky exercises

Characteristics of performing gymnastics according to this technique:

  • the complex varies depending on the condition of the spine and the physiological characteristics of the patient;
  • movement through pain is allowed if it is moderately pronounced;
  • it is allowed to do gymnastics for hypertension and headaches;
  • general exercises for cervical osteochondrosis;
  • lower your chin to your chest. Then straighten your neck and gently pull your head forward;
  • from the previous position, extend the chin towards the armpit. Then do the same, but in the opposite direction;
  • turn your neck to the left, look at the ceiling. Then right and to the ceiling;
  • first join your arms above your head, then spread them out to the side. Turn your neck so you can see the arm of one or the other arm;
  • stretch your palms toward the ceiling. The chin moves forward, parallel to the floor;
  • strength exercises to combat cervical osteochondrosis;
  • Exercise equipment is usually needed, but for home gymnastics you can manage with improvised means. In the period of remission of cervical osteochondrosis and for its prevention;
  • push-ups on chairs. In this case, the hands are placed on 2 chairs that stand next to each other, and the feet on a sofa or bed;
  • gymnastic exercises with dumbbells from a supine position. Instead of dumbbells, you can take bottles of water or sand. On the inhale, hands in front of us, on the exhale, throw them back behind your head;
  • similar to exercise 2, but we do not direct our hands behind the head, but in the hips;
  • you are between 2 chairs, lift your body, rest your hands on the seat;
  • do each exercise 10 to 15 times.

Shishonin's set of exercises

Advantages of gymnastics in the treatment of cervical osteochondrosis:

  • simplicity;
  • safety (energy saving mode);
  • does not require much time. It doesn't take more than 25 minutes.

Basic exercises of corrective gymnastics:

  1. Spring. Tilt your head forward as far as possible. Count to 10, stand up straight. Repeat 5-10 times.
  2. Goose. With the neck raised forward, extend the chin to the right. Go upstairs and perform the exercise, but only to the left. Only 3 reps in each direction.
  3. Frame. The arm is parallel to the floor. The palm presses one shoulder and the chin the other. Then vice versa.
  4. Heron. Sit in a chair. Put your hands back. Take a proud pose (a box with a dot). Slightly tilt your head back, pulling your chin toward the ceiling.
  5. Raise your arms above your head. Leaving your back and head straight, extend your arms to the right and then to the left.

Stretching exercises for cervical osteochondrosis will help relieve spasm and prevent pain:

  1. Put your left hand on your head and pull it towards your shoulder. The slope should be such that the neck muscles are felt. Perform a similar exercise to the right.
  2. Connect your palms at the nape of your neck and press it down on your head and lower it as low as possible.
  3. Repeat the previous exercise by adding side bends.
  4. Self-massage movements and kneading. It is necessary to calm the muscles after gymnastics.

Butrimov exercise complex

  1. Pulling his chin forward.
  2. He turns his head to the side, reaches for his chin to his shoulders.
  3. Lower your head down, in this position, turn to the side and up.
  4. Describe a semicircle with a chin, in the direction from one shoulder to the other. Do not raise your shoulders.
  5. Tilt your head back. Turn your neck to the sides. The gaze is focused on the floor.

Dr. Burtimov's rule for gymnastics with cervical osteochondrosis: "If you doubt that the exercise will succeed, do not do it without a doctor. "

Gitta exercise complex

  1. Lie on a hard surface. Put your neck on the roller. Turn your head to the sides.
  2. Sit with your back straight. Nod your head as if you agree with someone.
  3. Now, in the same position, deny the information, as if to say "No".
  4. Lie with your legs bent. Rotate the body from one side to the other.
  5. Lying on your stomach, lift your head and shoulders without using your arms.

Dikul's set of exercises

With cervical osteochondrosis, the condition can worsen to the point that it becomes almost impossible to move. Dikul's gymnastics helps in such cases. There are many exercises, some of which require special equipment. But some are easy to make at home:

  1. Place your right hand on your left ear. Pull your head to the right, raise your left arm parallel to the floor, bend your elbow slightly. Fix for 7 seconds, return smoothly to starting position. Repeat 8 times. Do it in the opposite direction as well.
  2. Connect your palms in front of you, bring them behind your head, pressing the back of your head, lower it down. Try to round your back and bend as low as possible. Return to starting position.
  3. Sitting at a table, lean on your elbows. Fold your chin with your palms. Turn your head to the sides.
  4. Press the folded palms on the back of the head. Overcoming resistance, turn your head back.

A set of exercises on the Evminov board

This mini trainer works not only on the cervical region. It is effective in osteochondrosis of any part of the spine. To work out the neck, you should additionally buy a Glisson loop. It fixes the chin and neck, helps to stretch muscles and release pinched nerves.

Evminova's board gymnastics should be performed under the supervision of a specialist so that the condition does not worsen.

A set of Norbeck exercises

The author of the method attaches great importance to mood and positive thinking, and his system assumes a change in attitude towards life in general and therefore helps to heal the whole body.

Gymnastics for cervical osteochondrosis:

  • lower your chin to your chest, gently tensing the neck muscles;
  • tilting the head back;
  • the head is tilted to the side so that the ear touches the shoulder;
  • circular movements of the head with maximum radius;
  • the main rule is a flat back both during gymnastics and during the day. You have to concentrate on the painful area, doing exercises, mentally sending love and warmth there.

A set of exercises Neumyvakin

  1. To perform gymnastic exercises from Professor Neumyvakin it is necessary to prepare a plastic bottle of water full 2/3. Volume 1, 5 liters.
  2. Lie on your back. Place a bowl of water under the door instead of a roller. Make head movements to the side and in a circle.
  3. In the same position, alternately press your shoulders to the floor.
  4. Round your back, press your knees to your chest and roll on the mat.
  5. Lie on your stomach. Lift your shoulders and legs at the same time, stretch them towards each other.

Exercise in the water

Swimming strengthens the back and neck. It helps in straightening the spine, resolving cervical osteochondrosis.

If in the initial stages of the disease you can swim fast in the river, the sea, then in cases when the problem is gaining momentum, it is better to sign up for the pool.

If physical fitness does not allow swimming, you can simply do gymnastic exercises. Water prevents muscle strain and injury.

Exercises on a horizontal bar

The horizontal bar helps to relieve the back, stretch the spine and reduce the load on the discs. But with cervical osteochondrosis, it is dangerous to do gymnastics on it. The vertebrae of the neck can contract even more.

Doctors recommend hanging on a pole with your head down and holding your legs due to cervical osteochondrosis. In this case, there should be a person nearby who will not allow you to fall. Pulling has a positive effect during the period of remission.

Security measures

  1. The main task of remedial gymnastics is not to overdo it, to avoid injury.
  2. Consult your doctor.
  3. Go to the first gymnastics course with a specialist.
  4. Gradually increase the load.
  5. Exercise regularly.
  6. Run smoothly and slowly.

Recurrence prevention exercises

To consolidate the result obtained and not face the problem of cervical osteochondrosis again, you need to perform exercises throughout life. It would be nice if a person decides to do sports: swimming, volleyball, fitness. Any of the above sets of exercises will be good. To prevent cervical osteochondrosis, increase the number of repetitions of each exercise to 15-20 times.