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A selection of exercises and gymnastics for cervical osteochondrosis

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The main purpose of therapeutic gymnastics is to strengthen the muscles of the neck and back, improve blood circulation in the human body and help improve physical condition. But with severe pain, it is contraindicated to perform physiotherapy exercises (exercise therapy), so as not to complicate the situation. Exercise therapy for cervical osteochondrosis is prescribed in addition to the main drug therapy and massage.

The importance of physiotherapy for cervical osteochondrosis

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

  • the blood supply improves markedly;
  • there is a strengthening of the muscles of the neck and back;
  • the spine in the neck becomes mobile;
  • pinched nerves are restored;
  • improves neck flexibility and shoulder movement;
  • the pain decreases.

Rules for exercising at home

In order for therapeutic exercises to be beneficial and not to aggravate the problem, you need to follow a number of simple, but important recommendations:

  • consult your doctor first. In the acute phase of cervical osteochondrosis, it is not safe to do exercises. First you need to reduce the pain, get the onset of remission;
  • do gymnastics on a flat, solid 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 above 129, reduce the load;
  • movements with cervical osteochondrosis should be carried out smoothly. Gradually increase the amplitude and intensity;
  • regularity of gymnastics and a systematic approach are important;
  • if the exercises for therapeutic exercises are improperly chosen, the effect of the treatment of cervical osteochondrosis may be the opposite. Therefore, everything should be discussed with the doctor.

A series of exercises

Gymnastic exercises for cervical osteochondrosis are aimed at:

  • elimination of spasms;
  • better coordination;
  • strengthen the spine, muscles of the chest, back, neck;
  • at the beginning of gymnastics, whatever technique is chosen, it is necessary to prepare and warm up the muscles.

Warm-up and its importance

If you suddenly start the exercises directly, neglecting the preparation of the body, there is a risk of damaging the ligaments, stretching and increasing the pain syndrome. Warming up for cervical osteochondrosis is simple and does not take much time. Approximate algorithm of actions:

  1. Walk in place for 2-3 minutes.
  2. Turn the body to the sides. Raise and spread the arms to the sides. If you can't go through with it right away, don't be discouraged. As you get rid of cervical osteochondrosis, the range of motion will increase.
  3. Slow circular movements with the shoulders.
  4. Gentle head rotations to the left and right.
  5. The warm-up lasts 7-10 minutes. It can be performed before gymnastics, as well as during the day, in order to disperse blood and eliminate stagnant processes in the spine and muscles.
  6. Then you should go to the selected complex of medical gymnastics.

Boubnovski exercises

Features of gymnastics according to this technique:

  • the complex varies depending on the condition of the spine and the physiological characteristics of the patient;
  • it is allowed to move through the pain if it is moderately expressed;
  • it is allowed to do gymnastics for hypertension and headaches;
  • general exercises for cervical osteochondrosis;
  • lower your chin towards your chest. Then straighten your neck and pull your head slightly forward;
  • from the previous position, stretch your beard towards the armpit. Then do the same, but in reverse order;
  • turn your neck to the left, look at the ceiling. Then to the right and to the ceiling;
  • first, bring your hands together above your head, then spread them out to the side. Turn your neck so that you can see the hand of either hand;
  • stretch with your palms towards the ceiling. The chin moves forward, parallel to the ground;
  • strength exercises in the fight against cervical osteochondrosis;
  • exercise equipment is usually required, but for home gymnastics you can get by with improvised means. To be done during 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 side by side and the legs on a sofa or a bed;
  • gymnastic exercises with dumbbells while lying down. Instead of dumbbells, you can take bottles of water or sand. On inspiration, hands in front of us, on expiration, throw them back behind the head;
  • similar to exercise 2, but we direct our hands not behind the head, but to the sides;
  • being between 2 chairs, lift the body by placing your hands on the seat;
  • do each exercise 10 to 15 times.

Shishonin exercise series

The advantages of gymnastics in the treatment of cervical osteochondrosis:

  • simplicity;
  • security (energy saving mode);
  • does not require time. Doesn't take more than 25 minutes.

Basic remedial gymnastics exercises:

  1. Spring. Tilt your head forward as far as possible. Count to 10, straighten up. Repeat 5 to 10 times.
  2. GOOSE. With your neck tilted forward, stretch your beard to the right. Go up and do the exercise, but only to the left. Only 3 repetitions in each direction.
  3. Frame. The arm is parallel to the ground. The palm rests on one shoulder, the chin on the other. Then vice versa.
  4. Heron. Sit on a chair. Take your hands back. Strike a proud pose (chest with a wheel). Tilt your head back slightly, pulling your chin up towards the ceiling.
  5. Raise your hands above your head. Keeping your back and head straight, stretch your arms to the right, then to the left.

Stretching exercises for cervical osteochondrosis will help relieve spasms, prevent pain:

  1. Place 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 on the right.
  2. Connect your palms to the back of your head and, pressing on your head, lower it as low as possible.
  3. Repeat the previous exercise adding side elbows.
  4. Self-massage with caressing and kneading movements. It is necessary to calm the muscles after gymnastics.

Butrimov exercise complex

  1. Pull the chin forward.
  2. Turn your head to the sides, wear the beard up to the shoulders.
  3. Lower your head down, in this position, make turns to the sides and up.
  4. Outline a semicircle with the chin, in the direction from one shoulder to the other. Don't lift your shoulders.
  5. Tilt your head back. Turn your neck to the sides. The gaze is directed towards the ground.

Dr. Burtimov's rule for gymnastics with cervical osteochondrosis: "If you doubt that exercise works, don't do it without a doctor. "

Gitta exercise complex

  1. Lie down on a hard surface. Place your neck on the roll. Turn your head to the sides.
  2. Sit with your back straight. Nod your head like you agree with someone.
  3. Now, in the same position, deny the information, as if you were saying "No".
  4. Lie down with your legs bent. Rotate the body from side to side.
  5. Lying on your stomach, lift your head and shoulders without using your hands.

Dikul exercise series

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

  1. Put your right hand on your left ear. Pull the head to the right, raise the left hand parallel to the floor, slightly bend the elbow. Fix for 7 seconds, smoothly return to the starting position. Repeat 8 times. Also do it in reverse order.
  2. Connect your palms in front of you, bring them behind your head, pressing on the back of your head, lower it. Try to round your back and lean as low as possible. Return to the starting position.
  3. Sitting at the table, lean on your elbows. Squeeze your chin with your palms. Turn your head to the sides.
  4. Press with your palms locked together at the back of your head. Overcoming resistance, take your head back.

A series of exercises on the board Evminov

This mini trainer not only works on the cervical region. It is effective for osteochondrosis of any part of the spine. In order to work on the neck, you must also purchase a Glisson buckle. It fixes the chin and neck, helps stretch muscles and release pinched nerves.

Gymnastics on the Evminov plank should be carried out under the supervision of a specialist so as not to aggravate the situation.

A series of Norbekova exercises

The author of the methods attaches great importance to mood and positive thinking. Its system presupposes a change in attitude towards life in general and therefore helps to heal the whole body.

Gymnastics for cervical osteochondrosis:

  • lower your chin towards your chest, slightly contracting your neck muscles;
  • throw the head back;
  • the head tilts to the side, so that the ear touches the shoulder;
  • circular head movements with maximum radius;
  • the main rule is an equal return both during gymnastics and during the day. You need to focus on the painful area, do the exercises, mentally send love and warmth to it.

A set of Neumyvakin exercises

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

Exercise in water

Swimming strengthens the back and neck. It helps straighten the spine, get rid of cervical osteochondrosis.

If in the early stages of the disease you can swim in the river, sea, at a pace, then in cases when the problem grows, it is better to register for the pool.

If the physical form does not allow swimming, you can just do gymnastic exercises. Water prevents muscle tension and injuries.

Exercises on the horizontal bar

The horizontal bar relieves the back, stretches the spine and reduces the load on the discs. But with cervical osteochondrosis, it is dangerous to do gymnastics on it. The vertebrae in the neck can contract even more.

Doctors recommend hanging on to the bar with the head down, holding the legs for cervical osteochondrosis. In this case, there should be someone nearby who won't let you down. Pull-ups have a positive effect during the period of remission.

Security measures

  1. The main task of corrective gymnastics is not to overdo it, to avoid injury.
  2. Consult your doctor.
  3. Take the first gymnastics class with a specialist.
  4. Increase the load gradually.
  5. Regular exercise.
  6. Make your movements smooth and slowly.

Exercises to prevent relapses

In order to consolidate the obtained result and no longer face the problem of cervical osteochondrosis, you need to perform exercises throughout your life. It would be nice if a person decides to play sports: swimming, volleyball, fitness. Any of the above exercise sets will do. To prevent cervical osteochondrosis, increase the number of repetitions of each exercise up to 15-20 times.