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Selected exercises and gymnastics for the treatment of cervical osteochondrosis

neck pain with osteochondrosis of the cervix

Therapeutic exercise is primarily aimed at strengthening the muscles of the neck and back, improving blood circulation in the human body and helping to improve physical condition. But in case of severe pain, it is contraindicated to perform physiotherapy exercises (exercise) in order not to complicate the situation. Practical therapy for cervical osteochondrosis is prescribed in addition to the main medication and massage.

The importance of physiotherapy for cervical osteochondrosis

Physiotherapy exercises (gymnastics) are preventative exercises that prevent the aggravation of various diseases and are used very effectively in cervical osteochondrosis. There are undeniable benefits to repeating the same practice multiple times. Gym therapy noticeably improves the patient’s condition, helping to cope with pain. Osteopondrosis gradually recedes because after exercise:

  • blood supply is significantly improved;
  • there is a strengthening of the muscles of the neck and back;
  • the spine of the neck becomes agile;
  • constricted nerves recover;
  • improves neck flexibility and shoulder movement;
  • the pain decreases.

Rules of home practice

In order for therapeutic practices to be helpful and not exacerbate the problem, there are a number of simple but important recommendations to follow:

  • contact your doctor in advance. Exercises are not safe in the acute phase of cervical osteochondrosis. You must first reduce the pain, you must reach the beginning of remission;
  • gymnastics on a flat, solid surface;
  • measure your heart rate before, during and after exercise. You can do this the old way (using a stopwatch and fingers) or use a fitness bracelet. If your heart rate is higher than 129, reduce the load;
  • cervical osteochondrosis movements should be performed smoothly. Gradually increase the amplitude and intensity;
  • the regularity of the tournament and the systematic approach are important;
  • if the practices of therapeutic practices are chosen incorrectly, the treatment of cervical osteochondrosis may be the opposite. Therefore, everything should be discussed with the doctor.

A set of exercises

Gymnastic exercises for cervical osteochondrosis focus on:

  • elimination of convulsions;
  • better coordination;
  • strengthening the muscles of the spine, chest, back, neck;
  • at the beginning of the tournament, regardless of the technique chosen, you need to prepare and warm up the muscles.

Warming up and its significance

If you suddenly start the exercises directly, ignoring the preparation of the body, there is a risk that the ligaments will be damaged, stretched and the pain syndrome will increase. Warming up osteochondrosis of the cervix is simple and does not take much time. Approximate algorithm for operations:

  1. Walk to the site for 2-3 minutes.
  2. Turning the body to the side. Raise and spread arms to the side. If you can’t reach the end right away, don’t be discouraged. Gradually, as you get rid of osteochondrosis of the cervix, the range of motion increases.
  3. Slow circular movements with the shoulders.
  4. Smooth head turns left and right.
  5. It takes 7-10 minutes to warm up. It can be done before the gym as well as during the day to scatter blood and eliminate stagnant processes in the spine and muscles.
  6. You will then need to go to your chosen medical gymnastics complex.

Bubnovsky exercises

Characteristics of performing the gymnastics according to this technique:

  • the complex varies depending on the condition of the spine and the physiological characteristics of the patient;
  • movement of pain is allowed if moderate;
  • allowed gymnastics for high blood pressure and headaches;
  • general exercises for cervical osteochondrosis;
  • lower your chin to your chest. Then straighten your neck and pull your head forward slightly;
  • he stretches his beard from his previous position towards his armpits. Then do the same, but in the opposite direction;
  • turn your neck to the left, look at the ceiling. Then to the right and to the ceiling;
  • first put your hands over your head and then spread them to the side. Turn your neck to see one hand or the other;
  • stretch your palms toward the ceiling. The chin moves forward, parallel to the floor;
  • strength exercises to combat cervical osteochondrosis;
  • practice tools are usually needed, but in the case of home gymnastics, you can come up with improvised tools. In remission and prevention of cervical osteochondrosis;
  • reclining chairs. In this case, the hands are placed on 2 adjacent chairs and the legs on a sofa or bed;
  • gymnastic exercises with dumbbells lying down. You can buy a bottle of water or sand instead of dumbbells. When inhaling, throw your hands in front of you, when exhaling, throw them back behind your head;
  • similar to Exercise 2, but pointing our hands not to the head but to the sides;
  • Standing between 2 chairs, lift your body, rest your hands on the seat;
  • perform each exercise 10-15 times.

Shishonin series of exercises

Benefits of exercise in the treatment of cervical osteochondrosis:

  • simplicity;
  • security (gentle mode);
  • it does not require time consuming work. It takes up to 25 minutes.

Basic exercises of physiotherapy:

  1. Spring. Tilt your head forward as far as possible. Count to 10, straighten. Repeat 5-10 times.
  2. Goose. Stretch your beard to the right with your neck tilted forward. Go up and do the exercise, but only to the left. Only 3 reps in both directions.
  3. Frame. The arm is parallel to the floor. The palm presses on one shoulder, the other on the other. Then vice versa.
  4. Gem. Sit in a chair. Take your hand back. Buy a proud pose (chest with wheel). Bend your head back slightly and pull your chin toward the ceiling.
  5. Raise your hand above your head. Leave your back and head straight, stretch your arms to the right and then to the left.

Stretching exercises for cervical osteochondrosis help relieve cramps, prevent pain:

  1. Place your left hand on your head and pull it toward your shoulder. The slope should be such that the neck muscles are palpable. Perform a similar exercise on the right.
  2. Attach your palm to the back of your head and lower it as low as possible by pressing on your head.
  3. Repeat the previous exercise with the addition of side bends.
  4. Self-massage with caressing and kneading movements. After the exercise, the muscles should be calmed.

Complex of exercises Butrimov

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

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

Gitta training complex

  1. Lie on a hard surface. Place your neck on the cylinder. Turn your head to the side.
  2. Sit down with your back straight. He nods his head as if to agree with someone.
  3. He now denies the information in the same position as if he 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 practice series

In cervical osteochondrosis, the condition can worsen to such an extent that movement becomes almost impossible. Dikul gymnastics helps in such cases. There are many practices, some that require special equipment. But some are easy to make at home:

  1. Put your right hand on your left ear. Pull your head to the right, raise your left hand parallel to the floor, bend it slightly at the elbow. Fixed for 7 seconds, smoothly return to starting position. Repeat 8 times. Do it in the opposite direction as well.
  2. Attach your palm in front of you, move it behind your head, press the back of your head, lower it. Try to round your back and bend it as low as possible. Return to starting position.
  3. Lean on your elbow while sitting at the table. Put your chin on the palm of your hand. Turn your head to the side.
  4. Squeeze your palm on the back of your head. Beating the resistance, take your head back.

A series of exercises on the Evminov board

This mini trainer doesn’t just work in the neck region. It is effective in osteochondrosis of any part of the spine. You will also need to purchase a Glisson loop to work out the neck. It fixes the chin and neck, helping to stretch muscles and release pinched nerves.

On the Evminov board, the exercise should be performed under the supervision of a specialist so as not to make the condition worse.

A series of exercises Norbekova

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

Gymnastics for cervical osteochondrosis:

  • lower your chin to your chest, stretching your neck muscles slightly;
  • throws his 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 even back, both during the tournament and during the day. You need to focus on the sore area, do the exercises, mentally send love and warmth there.

Neumyvakin exercise series

  1. To perform Professor Neumyvakin's gymnastic exercises, a 2/3 plastic water bottle must be made. Volume 1, 5 liters.
  2. Lie on your back. Place a container of water under the neck instead of a cylinder. Make head movements sideways and around.
  3. In the same position, press your shoulders alternately on the floor.
  4. Round your back, press your knees to your chest, and roll on the mat.
  5. Lie on your stomach. Raise your shoulders and legs at the same time, stretching towards each other.

Exercise in the water

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

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

If physical fitness doesn’t allow you to swim, you can simply do gymnastic exercises. Water prevents muscle strain and injury.

Exercises on the horizontal bar

The horizontal bar helps to lighten the back, stretch the spine, and reduce the load on the plates. But in cervical osteochondrosis, it is dangerous to exercise on it. The cervical vertebrae can contract even more.

Doctors recommend hanging upside down on the bar, keeping your feet because of cervical osteochondrosis. In this case, there must be someone nearby who won’t let you fall. The pull-ups have a positive effect during the remission period.

Security measures

  1. The main task of physiotherapy is not to exaggerate, to avoid injuries.
  2. Contact your doctor.
  3. Attend your first gymnastics course with a professional.
  4. Gradually increase the load.
  5. Regular exercise.
  6. Perform your movements smoothly and slowly.

Exercises to prevent relapse

In order to consolidate the result achieved and not face the problem of cervical osteochondrosis again, you need to perform exercises throughout your life. It would be good if one decides that he will play sports: swimming, volleyball, fitness. Any of the above series of exercises is appropriate. To prevent cervical osteochondrosis, increase the number of repetitions of each exercise 15-20 times.