Yoga for osteochondrosis of the cervical spine is a fairly effective method of combating this ailment. Most people call osteochondrosis "the disease of the century" because it causes inconvenience to those who lead an inactive lifestyle, and does not allow them to live in the usual rhythm. Not so long ago, only elderly people suffered from this ailment, but now it is also observed in able-bodied people aged 35-40 years. The disease affects several parts of the spine, although osteochondrosis of the cervical spine takes the leading place.
Development reasons
With the development of new technologies, mankind has achieved great heights in various fields of activity, in particular in medicine. But unfortunately, the exact causes of osteochondrosis have not yet been identified. To date, the process of developing the ailment, its sequence, symptoms and stages have only been studied. Although there is an assumption that the appearance of this disease provokes a violation in the metabolic processes of the human body.
There are no blood vessels in the intervertebral discs, therefore, in case of any interruptions in the metabolic processes, their blood supply will be disrupted, and therefore, structural changes will occur, after which the discs themselves will be destroyed. In addition, some experts argue that the following factors can affect the occurrence of osteochondrosis:
- sedentary lifestyle;
- cardinal failures in food;
- wrong diet.
Yoga for osteochondrosis of the cervical spine helps to establish and normalize metabolic processes, significantly improves blood circulation, and strengthens the muscular support of the spine, which strengthens the immune system and improves the whole body.
Basic rules and objectives
Yoga classes must begin gradually, like any other gymnastics. For beginners, one lesson per week will be quite enough, and over time it will be possible to switch to daily sets of exercises.
Along with the correct implementation of physical exercises, specialists in the field of alternative medicine advise to adhere to some rules:
- Sleep on a hard or special orthopedic mattress, and the pillow should be located at the correct height.
- Take a hot shower daily for 10 minutes. You can replace it with a bathhouse or a Finnish sauna - they will help relieve spasms.
- Constantly lead an active lifestyle, which consists in regular walks and activities in the fresh air.
- Visit the pool or just swim in the river / pond, performing the simplest exercises (running, swinging your arms / legs and so on).
Yoga for osteochondrosis of the cervical spine is aimed at solving the following problems:
- Muscle relaxation. Subsequently, this will help relieve spasms and shed muscle blocks.
- Strengthening the muscle corset of the neck, chest, back and shoulder girdle.
- Stretching all sections of the spine.
Who should study?
Yoga for cervicothoracic osteochondrosis is available to almost everyone. Anyone can easily attend a lesson in the gym or outdoors, but still there are some restrictions, for example, it is forbidden to exercise with high body temperature. In addition, you should not drink alcoholic drinks or energy before class, in order to avoid adverse effects.
Yoga for osteochondrosis of various departments is selected individually, only after consulting a doctor. For each client, sets of exercises are developed separately with the necessary frequency of approaches.
During the very first lessons, a specialist must be present who will control the training process. If during the execution of a particular exercise there is pain in the cervical spine, then it is immediately replaced by another, which does not bring discomfort.
Treatment technique
As already mentioned above, exercises are selected individually, because yoga with osteochondrosis of the cervical spine should not harm the body. At runtime, you need to listen only to your own body, so that in case of discomfort or soreness, immediately stop training. As you know, the cervical region is quite close to the brain, so irreversible consequences can occur when vessels are pinched.
Compared to massage, yoga strengthens the spine, which is an important factor, without which the distance between the vertebrae can be reduced at any second, after which the disease appears again. In addition, in order not to return to problems with the neck and spine, it is necessary to improve the functioning of the muscles that must support the spinal column.
Asanas complex
Charging with osteochondrosis of the cervical spine contains exercises with elements of acrobatics. Due to the fact that during an exacerbation of the disease, headstand and other somersaults are strictly forbidden, you should dwell on light exercises that can be completed by absolutely everyone.
Separate exercises that yoga contains for the cervical spine, and its results are described below. All of them are aimed at restoring blood circulation, strengthening muscles and stretching the spine.
Vrikshasana
Yoga for osteochondrosis of the cervical spine, as mentioned above, is an extremely simple exercise, and as a warm-up it is necessary to perform a stance that tones the muscles of the neck. To do this, you need a belt tied in a loop and worn on your hands in such a way that your palms are placed clearly across the width of the shoulders.
Legs are put together, hands with a tensioned belt (beginners can do without it) rise clearly up, and the right leg rises and bends at the knee, the heel rests on the inside of the thigh of the second leg. In this position, you need to stand for a few seconds, and then change your leg.
Utthita triconasana
A lot of different exercises contains yoga with cervical osteochondrosis. It is difficult to say which exercises give the best result, because each of them makes its own contribution to improving the patient's condition.
To do this, take a chair and face it. Having lunged with a foot, it is necessary to turn the body in the direction where the lunge was made. Further, the position of the legs changes: the leg in the lunge turns clearly perpendicular to the chair, while the second remains in the same position. The hand, which is on the side of the leg in the same position, lowers to the chair and rests against it, and the second rises.
The back at runtime should be straight and without deflection in the lower back. In this position, you need to hold out for about a minute, while breathing should be even. Then the asana should be repeated, having lunged with the other leg.
Parivritta Triconasana
Excellent results with regular training gives yoga against cervical osteochondrosis. Exercises in it are present and those that help relieve cramps in the neck, such as this asana.
As additional equipment, you need to take a brick or an ordinary wooden block. Starting position: standing straight. Then, an attack is made forward with either foot, this position is fixed, after which the body smoothly rotates in the opposite direction. The palm located on the side of the lunge should clearly touch the equipment, and the second hand should be extended upward.
It is recommended to stay in the pose for about a minute, after which return to the starting position and perform all the same movements, only with a turn in the opposite direction.
Ardha Chandrasana
For this asana, you will also need a brick or bar, as in the previous exercise. It should be placed at some distance from the left leg. Starting position: legs apart, straight body, arms extended along the body. On exhalation, you need to raise the right leg and arm. In this case, the legs should form a right angle (the right one is clearly parallel to the floor), and the hands should form a straight line (the left one falls and rests against a brick or bar). Breathing should be even, without jerking or delaying.
In this position, you need to fix for about 30-40 seconds. Then you need to take a 10-second break and repeat the asana in the other direction.
Parshvottanasana
This exercise does not require any additional equipment or special skills, so a person who has even intermediate acute pain in the cervical spine can perform it. The starting position will be the same as in the previous asana: the legs are spread a little wider than the shoulders, the arms are straightened along the body, and the crown extends clearly up. After making a couple of inhalations and exhalations, the body is deployed to the right side, after which they gently lean towards the foot, while the hands slowly and without jerking also fall down.
When performing, it is necessary to monitor the knees so that they do not bend. In this position, it is recommended to stand no more than a minute, but at least 30 seconds. Then you should return to the starting position and again take a couple of breaths and exhalations. If strong pain was not felt, then you can repeat the asana to the other side, trying to make the slope slightly lower.
Such movements will help not only those who suffer from osteochondrosis, but also people who have common problems with stoop.