- Exercise therapy for osteochondrosis of the cervical spine. Exercises and v >
- Symptoms of osteochondrosis of the cervical spine.
- Preparatory recommendations before the course of exercise therapy
- Exercise therapy for cervical osteochondrosis at home
- Cervical sprain
- Exercises to strengthen the muscles of the neck
- Study of neighboring muscle groups (back, arms)
- Sources. What books are recommended to read
- Exercise therapy for cervical osteochondrosis: 16 effective exercises, training rules
- Every patient with cervical osteochondrosis involved in exercise therapy should know this.
- Six isometric exercises
- Ten exercises of a dynamic complex
- Important rules
- Lfk – it’s great! Therapeutic exercises for osteochondrosis of the cervical spine
- Exercises for cervical osteochondrosis at home: general rules
- Gymnastics for cervical osteochondrosis at home: benefits and effectiveness
- Cervical osteochondrosis: exercises
Exercise therapy for osteochondrosis of the cervical spine. Exercises and v >
Osteochondrosis of the spine over the past years is considered an epidemic of the 21st century. Surgeons, neurologists, family doctors in all corners of the globe sound the alarm: this disease is characteristic of the elderly. Environmental degradation, frequent nutritional errors, lack of exercise lead to the fact that after 25 years every third marks signs of osteochondrosis.
Symptoms of osteochondrosis of the cervical spine.
Experienced professors in the field of neurology consider the neck a “crystal vessel” of the human body. This is logical, since the muscles supporting the spine in this place are extremely delicate, and the vertebrae themselves are thin and fragile. It is not difficult to recognize osteochondrosis in the neck, the most common signs include:
1. The pain. Initially, the pain syndrome is insignificant, the patient feels a slight discomfort, aggravated by turns and tilts of the head. With an increase in the degree of osteochondrosis, the pain is extremely intense, in which ordinary analgesics almost do not help.
2. Limitation of mobility. There is an increase in the tone of the muscles surrounding the spine. In this way, the body protects itself from pain. The inclination of the neck is limited both to the sides and back and forth.
3. Numbness. With osteochondrosis, there is a malnutrition of the sensitive nerve endings located in the neck, upper arms. The patient, when touching these areas, notes a decrease in sensitivity or a feeling of “crawling creeps.”
Running cases of degenerative changes in the spine lead to serious problems:
- Paresis of the upper limbs. Thinning of the intervertebral discs leads to a “subsidence” of the vertebrae, this entails a strong mechanical compression of the nerves emerging from the spinal cord. The process of transmission of nerve impulses to the hands is disrupted. A person has limited arm strength, range of motion. With a long process, muscle atrophy occurs. Hands look thin, flabby.
- Neck strain. Violation of the anatomy of the spine leads to its curvature. One can notice a flattening of lordosis (normally, the spine at the cervical level protrudes forward), in extremely severe cases a torticollis appears, the patient’s head in this case is steadily deflected to the side from the central axis of the body.
- Vascular pathology. The constriction of blood vessels due to a violation of the musculoskeletal structures can cause such phenomena as jumps in blood pressure, increased intracranial pressure, persistent headaches, and noise in the temples.
Cases of syncopal conditions of patients due to sudden head movements when blood flow to the brain was abruptly described are described.
Preparatory recommendations before the course of exercise therapy
Before starting physical therapy classes, the patient must know how to prepare himself. The main rules, the implementation of which will ensure safety and comfort in the implementation
- The absence of severe pain in the neck. During an exacerbation of osteochondrosis, exercise therapy classes are contraindicated.
- The treatment complex is performed half an hour or an hour before meals, or two hours after.
- Some rehabilitologists advise to massage the neck or warm in the shower to enhance the effect. Increased blood flow will quickly relax overstressed muscles.
Shishkevich Vladimir, orthopedic and traumatologist, project editor-in-chief ExpertNews.
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Physical therapy exercises can harm the patient with some painful conditions:
- Diseases accompanied by fever. This group includes acute infectious processes, hormonal disorders (thyrotoxicosis, pheochromocytoma) and others.
- Early recovery period after myocardial infarction, stroke.
- When breastfeeding, pregnancy, classes require special care and are carried out after a thorough examination of the woman.
- Inflammatory skin changes, including extensive ulcers.
- Chronic diseases of the liver, kidneys, heart, accompanied by a pronounced disruption of the patient.
- Malignant neoplasms.
IMPORTANT! Do not perform therapeutic exercises if you feel unwell: dizziness, weakness, severe fatigue.
Exercise therapy for cervical osteochondrosis at home
Dosed physical activity is a real panacea in the fight against symptoms of osteochondrosis. No need to be lazy when doing the complex, do it constantly. LFK instructors advise you to do exercises 2 times a day in the first weeks, in the future it will be enough to perform them once every 2-3 days.
There are many methods named after the doctors who developed them. The exercises are similar in them, the goal is to improve such indicators of the state of the body as:
- elasticity of the ligamentous apparatus; removal of muscle blocks in the neck;
- increased tone of the neck muscles responsible for static load;
- increased microcirculation in the cervical spine.
Constant physical activity trains discipline in the patient and has a slight psychotherapeutic effect.
The complex proposed below is based on time-tested exercises.
✎ Sit comfortably with your hands on your knees. Slowly, without jerking, turn your head to the left, as if trying to see what is happening behind you. Hold your head in this position for 15-20 seconds. Slowly return to starting position. The breath is slow, deep. Make the same turn to the right. Repeat the exercise three times for each side.
✎ Tilts the head back and forth. Methodists call this exercise “Look into the sky.” Gently unbend your neck, freeze at the highest point for 15 seconds. Then gently bend your head until the chin touches the chest. Feel the neck stretch. The breath is smooth, do not hold it on the inhale or exhale. The flexion-extension complex is repeated 3 times.
Exercises to strengthen the muscles of the neck
✎ It is performed while sitting, the back is straight, the chin is held straight. Quick head rotations to the sides, you do not need to take your head deep. The meaning of the exercise is to work out the muscle frame. You do not need to twist your head very quickly – dizziness may appear. 3-4 approaches for 30 seconds are done.
✎ Pulling and pulling the chin. “Heron” is what this exercise is called for simplicity. Performed sitting or standing. You need to stretch your chin as far forward as you can, feeling the muscles of the neck, stay in position for a couple of seconds, return to the starting position. 3-4 approaches are performed 6-8 times each. The same number of repetitions is performed in the opposite direction – sipping the back of the head. Do not forget about proper breathing, all movements are slow and smooth.
Study of neighboring muscle groups (back, arms)
✎ The exercise is performed standing or sitting. It looks like you are shrugging your shoulders in response. Sometimes instructors call him “I do not know.” Gently raise your shoulders as high as possible, reaching the highest position, freeze. Lower your shoulders as low as possible, feel how the weight of your hands pulls them down. Repeat at least 10 times. There is a study of the places of muscle attachment to the vertebrae of the neck, improved posture.
✎ Raising straight arms with dumbbells to shoulder level. It is carried out both sideways and forward. Use light weights, weighing up to 1,5 kg. It is most effective to raise your hands forward and to the sides alternately, for one approach 16-20 repetitions are performed. The number of approaches should be regulated according to well-being, three will be enough for the result.
Improved well-being will be helped by facilitated yoga classes, hiking in the pool.
IMPORTANT! It is forbidden to do exercises through pain. The appearance of severe discomfort in the neck means only one thing – you need to stop the exercise.
Sources. What books are recommended to read
Useful articles and books exist for an in-depth understanding of the problem of osteochondrosis. Having studied them, the patient will not recover sharply. It is much easier to deal with neck pain when you are knowledgeable.
✒ Osteochondrosis is not a sentence. S. Bubnovsky. A useful guide from an eminent specialist in this field. The approaches to treatment, methods of selecting loads are described in detail.
✒ Cervical osteochondrosis – Velikanov II, Proskurnin G.K. The book is more suitable for
training of doctors, but written in a language understandable to the average man. Includes a description of all possible methods of treatment of osteochondrosis, including reflexology, alternative methods.
✒ We are treated at home. Osteochondrosis and joint diseases – L. Nikolaychuk. A full benefit for the patient. Describes exercises, diets, lifestyle tips that will minimize the progression of the disease.
Respect for your body, maintaining a healthy lifestyle and controlling excess weight are effective methods of preventing chronic diseases of the spine. Be healthy!
Video with exercise therapy for cervical osteochondrosis
Exercise therapy for cervical osteochondrosis: 16 effective exercises, training rules
Osteochondrosis of the spine can cause a lot of trouble. Independently improve physical and emotional well-being, protect the body from the occurrence of exacerbations of the disease in the future will help exercise therapy for osteochondrosis of the cervical spine.
Regular gymnastics reduces the risk of repeated exacerbations, reduces chronic pain in the neck and shoulders, restores sensitivity and strength in the hands, trains the vestibular apparatus (which reduces dizziness and headache).
It is better to start exercise therapy under the supervision of an instructor, so that he will teach you how to perform all the exercises correctly. In general, the gymnastic complex, which includes blocks of isometric (without moving parts of the body in space) and dynamic activity, is simple to perform, and everyone can do gymnastics at home.
Further in the article – popular and safe complexes of 6 isometric and 10 dynamic exercises.
Every patient with cervical osteochondrosis involved in exercise therapy should know this.
Physical therapy for cervical osteochondrosis should not be carried out with an exacerbation of the disease. No need to try to “stretch” the neck, “disperse” the pain, somehow affect your condition. If you feel worse – immediately contact a neurologist!
If a doctor (neurologist) determined the instability of the cervical vertebrae during radiography of the spine or palpation, be sure to look into the orthopedic salon or pharmacy and purchase a special soft collar for the neck. It will protect you from dangerous complications when doing exercises.
Osteophytes – subulate bone growths visible on the X-ray of the spine – another reason to more carefully consider the choice of exercises for exercise therapy. With osteophytes, active movements in the cervical spine during dynamic training should not be performed, otherwise you risk osteophytes damaging the nerve trunks passing in the neck.
Six isometric exercises
With isometric gymnastics, the trained area of the body does not move in space: that is, there are no bends, turns, or swings here.
You or your partner exert pressure on any part of the body, and with the help of muscle forces counteract this pressure. The number of repetitions of the exercise of this complex of exercise therapy for cervical osteochondrosis depends on the degree of your preparedness: it can be 3-4 repetitions on each side, and 6-8. The duration of counteracting the applied force during each repetition is 5-6 seconds.
The starting position in all exercises is lower – sitting exactly on a chair, legs shoulder-width apart.
With the palm of your hand, press on the temple area and cheekbones on one side (left palm is left cheek, right palm is right cheek).
Tighten the neck muscles, resisting the arm.
Repeat on the other side.
Grab your fingers into the lock. In this position, press on the forehead with the palms extended towards it.
Tightening your neck, resist the pressure.
Place your hands closed under the chin into fists, and push the chin in the direction from the bottom up.
Without moving your head in space, do a counteraction.
Grab your fingers behind your head into the lock. In this position, press on the occipital-parietal region with your hands, as if trying to lower your head to the chest, and create a reaction with your head.
Place your right hand with your open palm in the area of your left cheek and cheekbone. Press on your face as if trying to turn it to the right. Create resistance with the muscles of the neck.
Repeat the exercise for the opposite side.
Lower your head to your chest and cross your arms at the back of your head. Press with your hands on the back of the head, and with the forces of the muscles of the neck, resist in such a way as to slowly return the head to an upright position.
Ten exercises of a dynamic complex
When performing this type of physiotherapy exercises, it is important not to overdo it:
- You cannot make full head turns around / counterclockwise.
- The maximum tipping back of the head is fraught with deterioration, therefore, is contraindicated.
- The movements should not be sharp, jerky: do everything slowly, slowly.
- Since osteochondrosis of the spine is often accompanied by instability of the posture, dizziness, physiotherapy exercises for cervical osteochondrosis should be carried out in a sitting position.
- The number of repetitions is 5–8.
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