Exercises during protrusion of the cervical spine are intended to alleviate the patient’s condition, provide support for muscle tone, and promote joint mobility. At the same time, the general condition of a person improves and pain symptoms disappear. However, the exercises described below must be performed very carefully. The cervical spine is the most vulnerable part of it, the least protected part of the spinal cord.
Exercise therapy during protrusion of the cervical spine will help get rid of painful sensations, prevent the appearance of intervertebral hernia again, and restore the body's working capacity. Before starting the implementation of the complex, it is necessary to consult with your doctor and go through the medical stage of treatment so as not to harm yourself even more.
In the article, we will introduce the reader to this disease, how to recognize it at the initial stage and what exercises for protrusion of the cervical spine should be performed to prevent surgical intervention.
What is protrusion
Protrusion is a degenerative process during which the protrusion of the intervertebral disc occurs. Doctors call it the initial stage of a hernia. First, a small crack forms on the fibrous ring of the disk, which changes its structure. Subsequently, the protrusion increases in size and often tears. At the same time, the person experiences severe pain, the dynamics of movements in the neck area are disturbed, a hernia is formed.
Causes of the disease
The cervical vertebrae differ from the rest of the spine in their fragile size. Seven small elements should hold a rather heavy skull box and perform a huge number of small movements throughout the day. From such an increased load, the intervertebral discs of the neck most quickly wear out and wear out. It is in this area of the spine that most often one can observe protrusion, passing into a hernia.
The process of protrusion of the disc is often accompanied by osteochondrosis. But protrusion can also occur with scoliosis and other curvatures of the spine. In older people, hormonal disruptions in the body occur, associated with age-related changes, which also leads to problems with the cervical vertebrae.
Contributes to money-making processes and the wrong lifestyle. This is the presence of bad habits, smoking and alcoholism, malnutrition, obesity, lack of physical activity when sedentary work, for example, on a computer or studying at school or, conversely, excessive load on this area.
The causes of protrusion can be infectious diseases, spinal injuries, weak immunity or poor heredity.
How to recognize the onset of the disease
Symptoms of the disease can be different. Protrusion begins with a feeling of muscle tension in the neck, pains in the back of the head or throughout the head, turning into chronic and giving to the arm.
Weakness in the muscles of the hand, numbness in the hand and fingers, accompanied by tingling, "goosebumps", small twitches. Protrusion of the cervical spine will cause dizziness, inability to turn the neck, sometimes there is a darkening in the eyes.
If you have these signs, then you need to see a doctor and take seriously your health. One of the effective methods of preventing the disease and improving health is considered special exercises for protrusion of the cervical spine.
The main objectives of therapeutic exercises
- Thanks to exercises, the tone of the neck muscle corset improves, which keeps the spine in the correct position. This increases the mobility of the joints.
- Special exercises for protrusion of the cervical spine mechanically return the intervertebral disc to its place.
- Gymnastics enhances blood flow to the neck area and thereby improves blood circulation of the damaged disc, which contributes to the faster recovery and regeneration of ligaments. This strengthens the disc and fibrous ring, which prevents it from falling out again.
- Physiotherapy exercises strengthen the body as a whole, improving the well-being of a person.
Precautions
Exercises for protrusion of the cervical spine should be done only after consulting with your doctor. Although gymnastics is static, severe pain and even dizziness may appear. In this case, immediately stop charging and rest.
It is strictly not allowed to make sharp movements of the neck or vigorous rotation of the head. In the period of exacerbation of the disease, the cervical immobilization is carried out with the help of the Shants collar, which fixes the neck. In especially severe cases, spinal traction is prescribed with special rods. You can do gymnastics only after the pain subsides.
If you feel good, then you can start physical therapy during protrusion of the cervical spine with elementary exercises, gradually increasing the load and complicating tasks.
To avoid complications, all exercises should be performed without tension, sparingly. Be sure to monitor your breathing.
Useful Tips
Before doing a set of exercises for protrusion of the cervical spine, you need to warm up the muscles. To do this, it is recommended to take a bath or a hot shower.
Although all types of exercises can be found on the Internet, it is better to consult a doctor before starting classes.
After classes, it is advisable to give the body a rest, lie quietly on a flat bed for 30 minutes.
Exercises should be done according to the system, with a break, in a day or two.
Warm up
Classes with protrusion of the cervical spine can be performed both sitting and standing.
1. The slopes of the neck.
Starting position - the back is straight, the chin is raised, we look forward in front of us, hands are lowered along the body.
- Tilt your head forward so that your chin touches your chest.
- Starting position.
- Tilt your head back, raise your chin as high as possible.
- Return to starting position.
2. Turns of the head.
- Put your head on your right shoulder.
- I. p.
- Same thing, only on the left.
- Place your head straight.
3. Large U-turns.
Starting position - the head is looking forward.
- Turn your head to the right so that your chin is on your shoulder.
- Return to level position.
- Turn your head to the left, again touching the chin of the shoulder.
- I. p.
4. Turns with resistance.
The movements described above are repeated in the same order, only when they are performed you need to create resistance against movement with your hand, as if preventing the head from falling or turning. The pressure must first be lightly, gradually increasing the resistance.
All warm-up exercises are performed 6 times.
Further, the gymnastics takes place in a standing position, hands are lowered down along the torso, the head looks in front of itself, the chin is slightly raised.
5. Raising the shoulders.
Smoothly, without sudden jumps, they raise their shoulders up and carefully lower them down. The movement is repeated 10 times.
6. Then the same thing is done alternately, first with one hand, then with the other. They do everything 10 times.
After this exercise, the warm-up ends and the basic gymnastics complex begins with protrusion of the cervical spine.
Basic exercises while sitting
- Exercise is aimed at strengthening the muscles of the neck. It is better to do it sitting on a level chair. The shoulders are lowered, as are the arms. The head is turned to the right so that the chin rests on the shoulder. The head rolls across the chest to the opposite shoulder. It also smoothly returns to its original position. (5 times in each direction).
- After the first movement, it is recommended to make massage movements between the occipital region of the head and neck for several minutes.
Activities for lying on your back
The next exercise is done lying on an even mattress or on the floor, legs should be kept bent at the knees. To control the correct execution, one hand is placed on the chest, and the other on the stomach. On a deep breath, breath is held (count to 10) and slowly exhale air from the lungs. During the exercise, the muscles that hold the spine are well strengthened. (10 times).
The body position corresponds to the previous exercise. The tension of the press is alternated for 10 seconds with relaxation, while the chest should be in a raised state (5 times). The muscles of the front of the neck and abdomen are trained here.
In the same position you need to raise the pelvis. They make a slow movement and try to keep the support only on the feet and the back of the head. At the highest point, you need to linger for a few moments. Then slowly descend to the starting position. (5 reps).
Final exercises
- Lying on his stomach, arms extended forward. Hands are raised along with the upper body. The legs and pelvic area remain on the floor. Try to stay in the top position for at least 10 seconds. Then slowly return to a lying position.
- Ref. position - on all fours. Raise the limbs to the right to a height of 15 cm and hold the leg and arm for 10 seconds in this position. Then they lower everything to the floor. The same thing needs to be repeated with the left limbs.
- In the same position on all fours, without lowering his head down, crawl around the room for several circles.
The proposed exercises for protrusion of the cervical discs will help prevent the formation of a hernia and the deterioration of the general condition of the patient. All movements must be done smoothly and regularly. At first, it is recommended to perform the exercises as much as you can feel. If you do not feel pain, then gradually increase the number of times each task. The main condition for recovery is the systematic and correct preparation and implementation. It is best to act according to the plan, performing first the warming up of the muscles, then warming up and at the end - the main movements. The result is not long in coming. After the first week of classes you will feel a significant improvement.