Problems with the cervical spine often occur in those people who are forced to stay in a sitting position for a long time. As a result, there are a lot of unpleasant symptoms. If no action is taken, the consequences can be most sad. Gymnastics with cervical osteochondrosis gives good results. The rules for its implementation, as well as the most effective exercises will be discussed later.
Features of the disease
Gymnastics with osteochondrosis of the cervical spine is one of the effective methods of therapy, which is used in combination with other techniques for treating this ailment. As a preventive measure, you can perform a set of exercises that will strengthen the neck muscles, creating a strong frame for the spine.
Cervical osteochondrosis is a disease in which the tissues of the spine do not receive enough nutrition. As a result, cartilage and then bone tissue are destroyed first. Vertebrae begin to squeeze nerve roots, as well as blood vessels.
Dystrophic changes can begin to develop at the age of 20-30 years. After some time, if a person does not take any actions to prevent such a situation, the changes become irreversible. Bone tissue is destroyed. This leads to disability. In this case, the disease is accompanied by soreness and other unpleasant symptoms. To prevent irreversible destruction of bone tissue, you should consult a doctor. He will prescribe the correct gymnastics for cervical osteochondrosis.
Symptoms
Gymnastics with cervical osteochondrosis at home can be carried out as a preventive measure. If there are signs of the disease, you need to see a doctor. With improper movements, a person can aggravate the situation. Therefore, the orthopedist chooses the exercises. In each case, certain movements are prescribed, which are selected individually.
Symptoms of the disease are pain in the cervical spine. It is sometimes difficult or even impossible to turn your head. Movement becomes stiff. Soreness can spread to the upper back or to the head. Common symptoms of cervical osteochondrosis are darkening in the eyes, the appearance of visual defects. Hearing may be impaired. Dizziness appears. In some cases, nausea and even vomiting appear.
Blood pressure can also be unstable. In the advanced stage, a person loses consciousness. He may feel a lack of air. Some patients complain of numbness of the tongue. Headaches are long and painful. A similar disease affects people who lead a sedentary lifestyle. With the appearance of dystrophic changes in the cervical spine, it is possible to stop the development of the disease by passing the correct treatment. It necessarily includes a physical therapy complex (LFK).
Why do the exercises?
Gymnastics with osteochondrosis of the cervical spine can be different. It is prescribed for the prevention or with the development of the disease. At the same time, its degree and stage are taken into account. During the period of remission, one set of exercises is prescribed, and in the presence of painful sensations, another. In the first case, gymnastics is aimed at strengthening the muscles of the neck, and in the second - to relieve pain.
It is strictly forbidden to engage in self-medication. If you experience even minor symptoms, you need to contact an orthopedist. Only after proper diagnosis will the doctor be able to choose the appropriate exercises. Gymnastics allows you to strengthen the neck muscles, creating a strong frame for the spine. They become sturdier. Muscles are able to maintain the vertebrae in the required position, preventing them from abrasion one after the other.
During gymnastics in the cervical spine, blood circulation increases. This can significantly improve the condition of the tissues. They get enough food.
Exercise Features
There are quite strict rules on what kind of gymnastics to do with cervical osteochondrosis. Strong physical activity is prohibited. It is also not allowed to perform extension of the spine.
Useful exercises that help stretch the spine. In this case, the distance between the intervertebral discs increases. This stops the degenerative processes of bone tissue. The spine must be pulled along its axis.
Strength exercises are permissible. They are able to strengthen the muscular skeleton. However, strength exercises must be combined with stretching. It is very important to monitor your breathing. Movements should be smooth, slow. Sharp jerks are strictly prohibited.
Contraindications
Therapeutic exercises for osteochondrosis of the cervical spine has a number of contraindications. You need to familiarize yourself with them before starting the procedures. This does not mean that the exercises will need to be abandoned altogether. In this case, conducting gymnastics at home will not work. It is performed in a medical institution under the guidance or even with the help of a physical therapy specialist. He carefully monitors the condition of the patient. If necessary, adjustments to movements are made.
In the stage of exacerbation of the disease, soreness can be very strong. In this case, regular exercises will not work. The acute stage of osteochondrosis is a contraindication to performing procedures. They are carried out only under the supervision of a specialist. Also, they do not perform gymnastics during the recovery period after surgery.
Contraindications to the exercise therapy can be disorders of the vestibular apparatus, high blood pressure, high fever, arrhythmia, and glaucoma. Some diseases of the endocrine system also require careful monitoring of the patient's condition by a medical specialist. Especially dangerous in this case are thyroid diseases.
The lesson is carried out no earlier than an hour after a meal. However, exercise on an empty stomach cannot be performed. If there is severe pain in the spine, gymnastics is stopped. The doctor reviews the complex of movements.
Basic Rules
Gymnastics with cervical osteochondrosis at home is carried out in accordance with established rules. It is very important that the classes are regular. The duration of the exercises should first be about 10 minutes. Gradually, the duration of the training increases. After a week, it can already be 20 minutes, and after 2 weeks - 30 minutes.
There are many techniques and methods for performing charging. For prevention, it is worth choosing the simplest exercises. They are carried out without additional equipment. In this case, the muscles need to be warmed up qualitatively, and only then do strength exercises. The rhythm of classes will necessarily be slow. In this case, you need to monitor your breathing.
Clothing for classes should be comfortable. The room before training needs to be aired. It is best to do gymnastics on the street. If during the execution of the movement there was severe pain, it must be skipped. Through pain, exercises are performed only by patients under the supervision of experienced physical therapy specialists.
The simplest exercises
The full range of gymnastics for cervical osteochondrosis can include a variety of movements. They are selected individually, in accordance with the characteristics of the disease. At home, as a prevention, you can perform several simple exercises.
You need to stand up straight and perform head tilts in different directions. At first, the movements have a small amplitude. Over time, they increase it. It is necessary to perform 5 inclinations in each direction.
The head is turned first to the right, and then to the left. In each position, you need to fix and pull the muscles a little. Do 10 turns left and right. Then perform similar movements, but only forward and backward.
It is necessary to make semicircular movements of the head. After that, you need to raise your shoulders as much as possible, staying in this position for 10 seconds. Next you need to relax. The movement is performed 5 times.
Strength exercises
Gymnastics with cervical osteochondrosis may include strength exercises. They are held after a warm-up. You need to stand upright, keep your head straight. One palm is placed on the temple, and the second on the chin. Hands turn your head in one direction. In this case, the neck muscles must resist. The movement continues to do for about 5 seconds. Do 3 approaches in each direction. Between them make a little rest. It is necessary to perform several circular movements with the shoulders back and forth. After each block of exercises, this movement is repeated.
You need to close your hands in the castle. They are placed under the chin. Hands need to try to raise the chin. He is resisting. Do 3 approaches. Next, the fingers interlock in the lock and put their hands on their forehead. Perform the same movement. It is important that the muscles provide good resistance.
Next, closed hands are transferred to the back of the head. Now they are trying to tilt their heads forward. Muscles also show resistance. After that, you need to shake your arms and shoulders.
Stick exercises
Stick exercises for cervical osteochondrosis have long been proven effective. You need to purchase the appropriate sports item in the sports store. The gymnastic stick at home is clamped in the hands across the width of the shoulders. Then it is raised above the head, then moved on outstretched arms in front of you, and then down. Exercise is performed several times.
Next, you need to raise the gymnastic stick above yourself and slightly put it behind your back. Then they make a deflection in the lower back. The abdomen is pulled in during tilt. The housing must be lowered slowly. In this case, you need to look in front of you, do not lower your head. Then they rise and lower their hands.
Bubnovsky exercises
Gymnastics according to Bubnovsky with cervical osteochondrosis has proved its effectiveness. Scientist, doctor has developed special complexes for the treatment of diseases of the musculoskeletal system. The basis of his theory is the relaxation of muscles and joints. This allows you to stop pressure on the nerve endings and relieve soreness.
For prevention, you can perform several simple exercises. If the disease progresses, you need to perform gymnastics on special simulators. One of the simple exercises you can do at home. To do this, purchase medical twine or a tight elastic bandage. It is tied with one side to the support (for example, a gymnastic wall). Then the person sits on the floor, spreads his legs and tries to pull himself up with the help of twine.
A good exercise that will help strengthen different muscle groups is to move in a sitting position around the room. To do this, sit on the floor. Hands close in the lock and get behind the head. Further, straining the gluteal muscles, a person moves along the floor.
Gymnastics Shishonin
One of the followers of Bubnovsky is the doctor A. Shishonin. He also developed his methodology for the treatment of diseases of the musculoskeletal system using movement. Gymnastics Shishonin with osteochondrosis of the cervical spine is quite simple. It can be performed at home. The main condition for a high result is fixation in certain positions for a few seconds. As a result, even simple exercises give a high result. It is necessary to fix the position of the neck in each position for 10-15 seconds.
Exercises are performed only during remission or for prevention. First you need to tilt your head to the left. After 15 seconds, the head is returned to its original position. Then the procedure is performed in the other direction. Exercise is done 5 times. The back remains flat.
Some more exercises
Shishonin gymnastics with osteochondrosis of the cervical spine helps many patients get rid of pain without taking medication. Another simple but effective movement is tilting the head. First, it is lowered forward. In this position you need to linger for 30 seconds. Next, the head is raised and thrown back. Also record movement for 30 seconds.
Next, you need to turn your head alternately to the right and left shoulder. In these positions are delayed for half a minute. Next, you need to put a hand on your opposite shoulder in a sitting position (back straight). The head is turned in the opposite direction. The exercise is repeated in the other direction.
Exacerbation of the disease
Gymnastics with exacerbation of cervical osteochondrosis is not carried out at home. These procedures are performed only under the supervision of a specialist. In some cases, you can’t do without the help of an exercise therapy coach. Self-medication during this period is unacceptable. The condition must be constantly monitored.
Having considered the features of gymnastics with cervical osteochondrosis, you can perform simple actions at home. This will avoid the appearance and development of the disease in the future.