To significantly improve the condition of a patient with cervical osteochondrosis, physical therapy (PT) is often used. It helps to get rid of many of the symptoms of this unpleasant disease.
How exactly does exercise help?
Regular exercise therapy for cervical osteochondrosis makes the muscles stronger, relieves muscle spasms, increases blood circulation and improves the condition of the intervertebral discs. If you choose the right set of exercises, it will help you get rid of the unpleasant sensations that often accompany cervical osteochondrosis. These include headaches, pain in the shoulders and arms, and dizziness.
It is not always possible to contact a specialist. In principle, it is not a problem to do physical therapy yourself. These exercises can be easily done at home. There are simple sets of exercises that even a beginner can handle. One of these complexes will be presented below.
What should we not forget when performing exercise therapy for cervical osteochondrosis? When performing exercises from the physical therapy complex for cervical osteochondrosis, do not forget the following rules. This is important for your safety. Exercises will be effective only if they are done correctly. In addition, performing exercises incorrectly can cause serious damage to the spine.
Contraindications for exercise therapy for osteochondrosis
- You cannot perform exercises during the acute phase of osteochondrosis. It is unacceptable to do them through pain.
- Perform the movements slowly, do not make sudden movements.
- Remember that if you have cervical osteochondrosis, you cannot make circular movements with your head. Also, don't throw your head back.
- Don't be tempted by advertisements for cervical traction devices. It is unsafe to use such devices without consulting a specialist. Simple carelessness can cause serious injuries.
- If you have been diagnosed with intervertebral hernia, it is unacceptable to perform these and other exercises without consulting a doctor!
An approximate complex of exercise therapy for cervical osteochondrosis in the non-acute stage
You should start with a warm-up. You can use regular walking in place as a warm-up exercise. It will be effective to first walk with your whole foot, and then on the toes and heels. In this case, the arms should be relaxed, hanging freely, the shoulders should be straightened and slightly lowered. The duration of heating is 2-3 minutes.
1. Exercise aimed at relaxing the neck muscles
Stand straight. Your arms should hang loosely along your body. Clench your fists, clench your arms. At the same time, lower your shoulders and shoulder blades and straighten your back. Hold the tension for 30 seconds. Then relax and let your arms move freely.
2. The head tilts to the side
This exercise can be performed standing or sitting.
Gently turn your head to the side (lowering your ear towards your shoulder). Feel the stretch in your neck muscles. Hold this for 10-15 seconds. Then slowly return to your starting position and tilt your head to the other side. It is very important to perform this exercise as carefully as possible to avoid pain.
3. Turning the head to the side
This exercise can be performed standing or sitting.
Bend your head down. Try to touch the hollow of the neck with your chin. Turn your head to the right, as if sliding your chin along the top of the sternum. Stay in this position for 3-6 seconds. Then slowly turn in the other direction. Repeat this exercise in each direction 5-7 times.
4. Raise and lower your shoulders
You can perform this exercise either standing or sitting.
Raise your shoulders as high as possible without moving them forward. Lower them, pull them back a little, as if straightening them. Repeat 6-8 times.
5. Move your shoulders back and forth
This exercise can be performed standing or sitting.
Starting position - shoulders straight and sitting freely. We raise our shoulders and move them forward. Then you need to return to the starting position. Pull your shoulders, try to close the shoulder blades. Return to the starting position. Repeat the exercise 6-8 times.
6. Turn your head forward
This exercise can be performed standing or sitting.
Bend your neck forward, gently lower your chin to your chest. Then you need to straighten up slowly. Repeat the exercise 6-8 times. Important: keep your back straight!
7. Turn your arms back
We perform this exercise standing or sitting.
Extend your arms to the sides, lower your shoulders. Press your shoulder blades toward your back. Straight arms will move slightly back. Return to the starting position. Repeat the exercise 6-8 times. When performing this exercise, you should move your arms as little as possible and try to use only your back muscles.
8. Rotate the brushes
Arms to the side, shoulders down. Bend your elbows, clench your hands into fists. Make 4 circular rotations at the wrist joint, without lowering the elbows, in one direction, then 4 times in the other. Repeat 4-6 times in each direction.
9. Rotate your elbows
The starting position is the same as in the previous two. Make 4 circular rotations at the elbow joint in one direction and in the other. No need to lower your elbows. Repeat 4-6 times in each direction.
10. Roll your shoulders
Extend your arms to the sides, lower your shoulders. Perform 4 rotations at the shoulder joint in each direction. Repeat 4 to 6 times.
11. Raise and lower your hands
Relax your shoulders and arms. We raise our hands up, then freely drop them down. Breathing should be free and relaxed. Repeat 4-6 times.