Therapeutic exercises for osteochondrosis of the cervical spine. Exercises for osteochondrosis of the cervical spine - complex exercise therapy, self-massage, gymnastics. Exercise “Neck extension with resistance”

Content

Sedentary work, spinal injuries, excess weight – there are many reasons why osteochondrosis (dystrophic disorders in the intervertebral discs) develops. Pathological changes develop over the years, gradually making themselves felt by numbness of the hands, a burning sensation between the shoulder blades, neck pain and other unpleasant symptoms. You can help yourself if you start doing physical therapy on time.

The benefits of exercise therapy for cervical osteochondrosis

Quite recently, osteochondrosis of the cervical spine was considered an age-related disease, but today the disease has become much younger and can occur even in patients 20–30 years old. It is impossible to completely get rid of dystrophic disorders, but well-chosen treatment significantly improves the patient’s quality of life. One of the leading places in the treatment of osteochondrosis is occupied by a physical therapy complex (physical therapy complex). Simple physical exercises have many benefits:

• They help strengthen the muscle corset, increase muscle tone and elasticity of ligaments, thereby significantly reducing the load on the spine.
• Regular exercises relieve neck pain, headaches, and burning between the shoulder blades.
• Gymnastics for cervical osteochondrosis activates blood flow, reducing the likelihood of stroke and increasing the supply of oxygen to the brain.
• Exercises in the early stages make it possible to stop the progression of the dystrophic process and improve posture.

Indications and contraindications

Exercises for osteochondrosis are prescribed during the period of remission, when the pain syndrome subsides. It helps relieve exacerbations, prevents the development of repeated attacks of pain, complications and further destruction of the joints. Patients with minor spinal injuries, diabetes mellitus, and arterial hypertension should perform the prescribed exercises in a lighter version and at first only under the supervision of a doctor or trainer.

You should not start exercising immediately after eating, on an empty stomach, or after severe physical fatigue.

• Physical therapy is also contraindicated in the presence of the following pathological conditions:
• arterial hypertension;
• glaucoma, severe myopia;
• diseases of the vestibular apparatus, which are accompanied by impaired coordination;
• infectious lesion of the spinal column;
• period of exacerbation of osteochondrosis;
• aortic aneurysm;
• post-infarction state at the stage of early rehabilitation;
• severe spinal injuries;
• acute respiratory viral diseases.

Execution Rules

Before starting gymnastics for cervical osteochondrosis, it will be useful to familiarize yourself with the general rules of physical education:

• Physical education must be performed in a well-ventilated area.
• Clothes for training should be loose, not restrict movement or cause discomfort.
• Before exercise, you should measure your pulse and blood pressure; if they increase, stop doing the exercises.
• To reduce the risk of injury, all movements should be performed smoothly, gradually increasing the load, intensity and number of repetitions, maintaining good posture.
• Gymnastics for cervical osteochondrosis should be done regularly. Many exercises are suitable for doing at work or while studying.
• If during exercise therapy you feel sharp pain, dizziness, or begin to feel sick, immediately stop further exercise and sit down to rest. In the future, reduce the load and consult a doctor.
• In addition to exercises, courses of therapeutic massage and physiotherapy may be prescribed.

Exercises for cervical osteochondrosis at home

Therapeutic gymnastics involves performing a number of simple exercises. With your doctor's permission, you can perform them at home with relaxing music. The main condition is that the spine should be as straight as possible, so it is preferable not to lie down, but to practice standing or sitting on a chair without a backrest. To obtain a lasting therapeutic effect, perform gymnastics every day at the same time.

Why do you need a warm-up?

An important part of any physical activity is muscle preparation. A light warm-up will help avoid injury, warm up your muscles, prepare your body for the start of an intense workout, improve blood circulation and stretch. Sample set of exercises:

1. Sitting on a chair with your back straight, relax and lower your arms along your body. Perform circular movements with your shoulders, first forward, then back. Do 5-10 reps on each side.
2. Stay in the same position, spread your arms parallel to the floor. Inhale, bend your elbows, gently touching your shoulders with your fingertips. Exhale and return to the starting position. Perform 10 extensions.
3. Stand up straight, place your palms on your shoulders, elbows parallel to the floor. On the count of one or two, begin alternating circular movements with your elbows. First, with your right hand, reaching the end of the circle, connect your left elbow. Make 5 circles for each hand.
4. Take the starting position as for the first exercise. Tighten your arms and begin to move your shoulders back and forth. Repeat the procedure 10 times for each side.

Isometric exercises for the neck with osteochondrosis

This complex involves performing all exercises without moving the head or neck - only with the help of muscle tension. Isometric gymnastics for cervical osteochondrosis is considered the safest, therefore it is prescribed to patients to relieve pain during an exacerbation of the disease. All exercises are performed from a position: standing or sitting on a chair without a backrest. The duration of one task is 5 seconds, the number of approaches is 2–5. Examples of effective exercises:

1. Interlock your fingers and place your palms on your forehead. Start pressing your forehead with your hands, as if trying to tilt your head, apply resistance with your neck muscles so that your body remains motionless.
2. Move your hands in the same position to the back of your head. Pressing with your palms, make a micro-movement of your head forward. At the same moment, resist your arms using the muscles of your neck and forearm.
3. Place your right hand with your palm on your cheek. Press your hand on your face, trying to tilt your head to the left side. At the same time, tense your muscles, preventing your head from bending. Do the same exercise with your left hand.
4. Stand with your feet shoulder-width apart. Hands to the side, palms facing out. Tighten the muscles of your neck, arms and back. Forcefully bring your elbows together, then back, trying to get your hands as far behind your back as possible. You should move your elbows in and out carefully, without removing tension from the muscles and maintaining your balance.

Dynamic gymnastics

Physical education for cervical osteochondrosis must necessarily contain exercises aimed at strengthening and increasing muscle tone of the upper limbs, neck, shoulder girdle, and lower back. This is what dynamic tasks are aimed at. All of them are performed at a fast pace, with a break of 10–15 seconds between approaches. You should know that dynamic gymnastics is contraindicated for exacerbations of osteochondrosis, diabetes mellitus, spinal injuries, and cardiovascular diseases.

An approximate set of exercises:

1. Stand straight, bring your legs together, place your hands on your waist. Smoothly tilt your head and try to touch your ear to your shoulder. Do 5-6 repetitions on each side.
2. While sitting or standing, slowly raise your arms up, bringing your palms together. As you exhale, smoothly return to the starting position. Do 10–15 reps.
3. Stand up, spread your feet to the sides, lower your arms along your body. Perform simultaneous circular rotations with your shoulders without raising your arms. Perform 15 circular movements in 3 sets. To make it more difficult, you can do alternating circles - first with your left shoulder, then with your right shoulder.
4. While standing, forcefully move your right arm back while simultaneously raising your left arm up. Do 10 repetitions and 3 sets for each limb.
5. While standing, lower your arms along your body. Alternately make stroking movements along the sides, raising your shoulders as much as possible. Perform the task for 1 minute, then take a break and 2 more approaches.

A set of exercises for osteochondrosis of the cervical spine Shishonina

Numerous patients of rehabilitation doctor Alexander Shishonin successfully got rid of hypertension, osteochondrosis and other health problems with the help of neck exercises. The doctor claims that his physical training helps improve blood circulation, develops the muscles of the neck and upper spine, and prevents the development of heart attack and stroke. Gymnastics for cervical osteochondrosis will be useful during the rehabilitation period after surgery or injury and for those people who have the following pathologies:

• hypertension;
• drowsiness or insomnia;
• chronic migraines;
• memory impairment.

The author of the method recommends performing all exercises from a sitting position. It is important to keep your back as straight as possible and not to rush, otherwise you will not only not get positive results, but will also worsen your condition. To monitor your posture, initially perform the program in front of a mirror. The training scheme is as follows: the first two weeks - every day, then 3-4 workouts per week.

Physical therapy for osteochondrosis of the cervical spine has certain contraindications. Gymnastics should not be done if:

• elevated body temperature, general malaise, weakness;
• exacerbation of osteochondrosis;
• oncological diseases;
• herniated intervertebral discs;
• during pregnancy;
• infectious viral diseases;
• risk of internal bleeding.

7 exercises for the cervico-brachial region

The complex consists of seven tasks that must be completed while sitting on a chair without a back or any other hard surface. All exercises for the treatment of cervical osteochondrosis are given in the table below:

Therapeutic effects and results

Therapeutic gymnastics for osteochondrosis of the cervical spine helps to improve the course of the disease in a short time, and if performed regularly, cure osteochondrosis without taking medications. It is not at all necessary to immediately perform the entire health-improving complex of the proposed exercises; beginners can choose those that are given to them without much effort and gradually increase the volume. After achieving therapeutic effects, you should not stop exercising; improvement of your condition must be constantly maintained.

In the absence of strict contraindications, you can stretch the spine on the horizontal bar. This exercise helps to put the intervertebral discs in place, gives vigor, and strengthens the muscle corset. Swimming, dancing, light fitness, yoga or aerobics are suitable. To prevent osteochondrosis and complete recovery, doctors recommend maintaining an active lifestyle and properly organizing your work space.

Video

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Osteochondrosis is a disease of the spinal column, which involves dystrophic and degenerative processes in the intervertebral discs. To treat such a disease, not only medications are prescribed, but also physical therapy. help reduce pain and improve the overall well-being of the patient.

The main factor provoking spinal chondrosis is uneven load. It occurs as a result of sleeping on a soft mattress, improper sitting position, or wearing anatomically incorrect shoes. Additional factors that activate the pathological process include the following:

• excess weight;
• physical stress;
• genetic predisposition;
• age-related changes in the musculoskeletal system;
• violation of metabolic processes;
• pregnancy;
• prolonged and frequent dehydration of the body.

All these factors have a negative impact not only on the condition of the musculoskeletal system, but also on the body as a whole.

Symptoms of the disease

The symptoms of osteochondrosis can be varied. It depends on the location of the lesion.

1. When the cervical spine is affected dizziness, numbness of the hands and tongue, decreased vision and severe headaches are observed.
2. Thoracic type of osteochondrosis accompanied by pain in the ribs and sternum area.
3. For lumbar lesions discomfort is present in the lower back and numbness of the lower extremities is observed.

Indications for exercise therapy

Therapeutic exercises can not only relieve the symptoms of cervical osteochondrosis, but also prevent further relapses of the disease.

The importance of physical activity

Exercise therapy has no gender or age restrictions. Indications for attending health classes:

• presence of muscle spasm;
• pain;
• weak muscle corset.

Such training will help not only fight degenerative-dystrophic changes in the spine, but also improve the patient’s general condition. Physical education will give you strength and vigor.

The benefits of physical therapy

If treatment of the disease was started at the initial stage, then physical therapy can not only relieve pain, but also eliminate the disease.

The analgesic effect is achieved due to the fact that exercise helps restore normal muscle tone.

When performed correctly, such gymnastics can reduce pressure on nerve endings.

What is required for training?

Gymnastics kits may be required for classes. These are soft mats, rollers and sticks. For hand and foot exercises you will need tables. These are special multi-section tables that can be adjusted in height. Outwardly, they resemble more of a simulator than a regular table. They are designed for exercise lying or sitting at different angles.

Depending on the exercises performed, you may need:

• straps;
• tires;
• cuffs;
• roller carts.

The first three items are necessary for joint gymnastics. Roller carts are designed for those patients who cannot fully support their limbs.

In some cases, when performing exercises for the back and neck with osteochondrosis, a gymnastic stick is used. We talked about this in more detail in.

Exercise therapy techniques

A doctor or trainer will help you choose the most effective training method for osteochondrosis. The specialist should also familiarize the patient with basic safety rules.

There are a large number of different methods of performing exercise therapy for osteochondrosis.. Passive traction is most often used. It is carried out under the pressure of its own weight. The duration of the training varies depending on the patient's condition. It can last from 5 to 20 minutes. If necessary, additional weight can be added to perform traction.

Therapeutic gymnastics involves breathing, general strengthening and special exercises. It is necessary to start training with minimal loads and small amplitude.

Methods for restoring the upper spine

There are many exercises and techniques that allow you to restore the spine. You can study either in a group in a special center or at home.

Charging for home

Home workouts help not only eliminate pain, but also prevent it. Before doing this, you should consult a doctor or trainer. A positive effect will be observed only with the correct technique and regular training.

Any activity should begin with a light warm-up. If there is no pain, you can stretch the knee vessels and ankle. Several squats and body twists are recommended.

Simple turns and tilts

Turns and bends are two of the simplest and most effective exercises.. Therapeutic effect:

• pain relief;
• relieving stress from the cervical vertebrae;
• improving spinal mobility.

It’s best to start with repetitions, and then gradually move on to inclines. It is recommended to do each exercise 10 times.

Axial rotation

With the help of axial rotation, you can stretch the neck muscles well and improve their elasticity. Exercise activates blood flow through the vessels. It will be especially useful for people with sedentary work. During the working day you need to do 2-3 approaches of this exercise.

Falling tower

In the “leaning tower” exercise you need to be as careful as possible.

1. Starting position – standing.
2. Your legs should be spread apart, your shoulders should be lowered and your chin should be raised. During the exercise, your shoulders should be as relaxed as possible.
3. You need to move your body and shoulders back for 5-8 counts while keeping your head in place.
4. Return to the starting position as smoothly as possible.
5. The optimal number of repetitions is 8 times.

Strength stretching

This the exercise is aimed at stretching the muscles and increasing their elasticity. It will also help relieve compression of pinched muscles.

Any incorrect movement is fraught with displacement of the cervical vertebrae and injury.

Algorithm:

1. When tilting to the right, try to touch your earlobe to your right shoulder.
2. It is necessary to fix the pose for 5-10 seconds.
3. The left hand rests on the head and makes several springing movements.
4. Similar movements are performed on the second side.

Before starting a workout, you need to warm up your muscles well. Otherwise, you can injure your ligaments and tendons.

Stretch with a towel

In terms of technique, exercises with a towel are similar to stretching with effort. It allows you to stretch the muscles that support the cervical vertebrae. A terry towel folded several times is used as a load amplifier.

The exercise is done as follows:

1. The towel is rolled up and clasped with two hands at a distance of 30-35 cm from each other.
2. You need to bring the towel behind your head and place it behind the back of your head.
3. When pulling the towel up, the neck muscles should not offer resistance. To achieve this, you can tilt your head back a little.

The optimal number of repetitions is 8-10 times. If you do the exercise correctly, you can quickly get rid of muscle spasms and pain (we talked about other ways to relieve muscle and neck spasms during SHO).

Gentle complexes for the neck

There are special gentle complexes that allow you to keep your neck muscles toned. It is necessary to perform such exercises only during the period between exacerbations.

Algorithm for the first exercise:

1. The starting position is standing, arms down, straight posture.
2. Slowly you need to move your head 90 degrees. At the beginning, the amplitude should be minimal; as the patient’s condition improves, the head rotation can be increased to 90 degrees.
3. Similar movements are performed on the second side.

If you turn too quickly, you risk dislocating your vertebrae. The number of repetitions can vary from 7 to 10 times in each direction.

To perform the second exercise, you should remain in the same starting position - standing with a straight back. You need to gently lower your head and try to touch your chin to your chest. If it is not possible to do this, you should perform the exercise as much as possible.

Gentle gymnastics for osteochondrosis involves smooth and slow movements. They should not cause severe discomfort.

Charging for the neck

Training according to Dr. Bubnovsky

Dr. Bubnovsky has developed a number of exercises that will help alleviate the patient’s condition with cervical osteochondrosis and are suitable for performing at home. They will be an excellent disease prevention.

1. « Spring" For the exercise, you can choose the most comfortable starting position. You need to start by slowly tilting your head. You should move smoothly to stretching your neck upward. It is recommended to repeat such movements 5 more times.
2. « Metronome" This exercise is performed while sitting on a chair with a straight back. You need to tilt your head to one side and hold this position for 30 seconds. The same is done on the other side.
3. « Review" You need to bend your head a little and fix the position. In this position, you should turn your head in different directions 5 times in each direction.
4. « Goose" This exercise is aimed at eliminating a double chin and improving blood circulation. You need to sit up straight and straighten your shoulders. As you inhale, the chin is pulled forward as much as possible, after 3 seconds it should be pressed to the shoulder.

   You need to hold your head in this position for another 12 seconds, and then return to the starting position. 5 repetitions must be performed on each side.

5. « Heron" To perform the exercise, you need to straighten your back as much as possible and place your hands on your knees. After this, they are retracted behind the back, while the chin rises up. This exercise involves the cervical and thoracic spine.
6. « Difficult review" The left hand must be placed on the right shoulder, while the head turns to the left. You need to hold in this position for 30 seconds. Similar movements are performed on the second side.
7. « Fakir" Starting pose – arms raised up. They need to be connected and smoothly turn your head in different directions. You need to lock in each position for a couple of seconds.

You will find more information about the treatment of osteochondrosis of the cervical spine at home using Dr. Bubnovsky’s method in.

Butrimov complex

This can only be done if you are feeling well. The first exercises may cause slight dizziness. Possible crunching or crunching in the neck.

While performing the exercises, your shoulders should remain motionless.

Initially, you need to perform a neck flexibility test - you must try to tilt your head to touch your chin to your chest. If you managed to complete the task only halfway, then this indicates poor flexibility of the cervical spine.

Training should be done every day. You need to start with slight turns and tilts of the head. It is important not to sit too tightly in a fixed position. This exercise is perfect for after working at the computer for a long time.

We invite you to watch a video with a set of exercises using Butrimov’s method:

Photo

Below you will see different exercises in pictures for the treatment of cervical osteochondrosis:

How to increase the effectiveness of classes?

An integrated approach will increase the effectiveness of training. It is important that the classes are regular and that the exercise technique is correct.

What should the treatment be combined with?

Comprehensive treatment includes not only exercise, but also proper nutrition.

The patient must:

1. lead a correct lifestyle;
2. to harden;
3. periodically undergo preventive massage courses.

Nutrition

The diet of a person with osteochondrosis must contain all the necessary vitamins and nutrients to restore injured tissues. Water-salt balance plays an important role. It is recommended to drink enough liquid.

The optimal amount of water depends on age and severity of the condition.

If necessary, the doctor prescribes a special diet. Its essence is fractional nutrition, that is, food should be taken in small portions 5-6 times a day. This eating pattern will allow you to reduce body weight, thereby relieving the load on the spine.

Massage

Therapeutic massage for osteochondrosis should be performed by a specialist. Initially, he must make sure that there are no contraindications. Impact on the affected muscles allows you to relieve pain. Therapeutic effect:

• improved blood circulation;
• prevention of muscle atrophy;
• restoration of nutrition of soft tissues and discs.

Massage is best combined with physiotherapy and exercise therapy.

We invite you to watch a video about the benefits and contraindications of massage for osteochondrosis:

Cold and hot shower

It is recommended to take a contrast shower in the morning and evening. If you douse yourself with cold water immediately after waking up, the load on the heart increases, so it is best to take a shower 30-50 minutes after waking up.

To prevent injury to the heart muscle, you should alternate the pressure from 40 °C to 20 °C.

You should not take a contrast shower after being in the cold for a long time, this is dangerous for hypothermia.

Gymnastics effect

Therapeutic gymnastics has a positive effect on the entire body. The following therapeutic effect is observed:

• activation of cerebral circulation;
• strengthening the muscles in the chest and neck;
• elimination of headaches and insomnia;
• relieving symptoms of cervical osteochondrosis.

Correct execution of the exercise will help the patient regain his ability to work. Physical therapy is an excellent method of preventing spinal diseases.

Relapse Prevention

To prevent relapse, you must carefully monitor your diet and exercise. Basic recommendations:

1. Conducting moderate activities. This could be swimming, gymnastics or non-contact wrestling.
2. During prolonged sedentary work, it is necessary to periodically take breaks to warm up. They will help restore normal blood circulation.
3. It is best to sleep on an orthopedic mattress with a flat surface. You should avoid pillows that are too flat.
4. Lifting or carrying heavy objects should be avoided.
5. It is necessary to give preference to orthopedic shoes.

It is important to monitor your emotional state. Increased anxiety and stress provoke an antispasmodic reaction. To eliminate it, you need to learn relaxation methods.

Possible consequences and complications

Incorrect or untimely treatment can lead to complications. Against the background of osteochondrosis, the following pathological processes may occur:

• radiculitis;
• intervertebral hernia;
• spinal cord strokes;
• kyphosis;
• paralysis of the lower limbs.

Despite the fact that grade 4 osteochondrosis is not accompanied by active symptoms, it is the most dangerous. The occurrence of complications at this stage can lead to disability.

Doctors emphasize that at the initial stage, cervical osteochondrosis is practically invisible and does not cause much discomfort. At this stage, treatment can only be carried out with the help of exercise therapy. It is necessary to reconsider nutrition and nutritional conditions.

Experts indicate that The best prevention of cervical osteochondrosis is an active lifestyle.

You should completely stop smoking. It is recommended to monitor your posture, especially when sitting for a long time or staying in one position. In severe forms of cervical osteochondrosis, special corsets and more active drug therapy are prescribed.

Cervical osteochondrosis reduces a person’s quality of life. With this disease, a feeling of stiffness and pain occurs. To improve the condition and prevent complications, it is recommended to perform special therapeutic exercises.

Therapeutic exercises for osteochondrosis of the cervical spine is the main way to stop this disease. Any doctor will confirm this. If you are diagnosed with Osteochondrosis of the cervical spine, video gymnastics will normalize joint mobility and tone of muscle fibers, strengthen the neck muscles, and also increase the elasticity of blood vessels and blood supply to the vertebral bodies and intervertebral discs.

Cervical exercises for osteochondrosis in combination with rhythmic breathing will restore normal cerebral circulation. This will entail an improvement in mental performance - it will prevent memory loss and help improve the memorization process.

The vast majority of people consult a doctor when they have neck pain that can no longer be tolerated. If they are not caused by other reasons, for example, myositis or a fracture, then when clarifying the diagnosis using an X-ray or MRI image, as a rule, a polysegmental type of disease will be detected - the presence of at least one intervertebral hernia “surrounded” by protrusions of neighboring discs.

Physical therapy exercises for cervical osteochondrosis in the acute period and during exacerbation solve the same problems:

• assistance in pain relief;
• eliminating muscle hypertonicity, promoting muscle relaxation;
• acceleration of metabolic processes;
• increased blood circulation and lymphatic drainage;
• promoting scarring of ruptures of the disc fibrous ring.

Objectives of exercise therapy for osteochondrosis of the cervical spine in the second period of treatment and during remission:

• preventing the development of discomfort or pain;
• improvement of tissue nutrition of the vertebrae and intervertebral discs;
• increasing the tone and strength of the muscle fibers of the neck and shoulder girdle;
• prevention of the formation of adhesions and osteophytes (inert growths);
• restoration and maintenance of the natural, physiological curve of the cervical spine.

It is necessary to do an individual exercise therapy complex for cervical osteochondrosis daily and several times. Only regular exercise will help you achieve your goal.

Attention. The cost of non-treatment or occasional exercise is the progression of pathology, which will certainly end in surgery, or the development of cervical myelopathy (destruction of the spinal cord), ending in paralysis and disability.

Contraindications

In this article, we present a selection of exercises that can be performed in almost everything, without seeking approval from a physical therapy specialist. However, this simple complex also has its contraindications.

This complex of Gymnastics for osteochondrosis of the cervical spine (video) is prohibited from being performed if you have the following diseases or conditions:

• sharp pain in any part of the spine;
• arterial hypertension or high blood pressure before the start of exercise;
• increased intracranial or intraocular pressure;
• acute period of any disease, accompanied by a body temperature above 38 ° C;
• “fresh” traumatic brain injuries and concussions, the acute period after craniocerebral operations and interventions on the cervical vertebrae.

For your information. Breathing exercises for osteochondrosis of the cervical spine are mandatory, and there are no restrictions for it. Breathing exercises in a lying position, accompanied by hand movements, are indicated even after serious abdominal or neurosurgical operations.

Forms of exercise therapy

The forms of prescribed exercise therapy depend on the period of the disease:

1. In the acute period or during exacerbation, treatment includes:

• isometric exercises for the neck muscles with overcoming resistance;
• combinations of static positions that help relax the biceps, trapezius and deltoid muscles (see photo above);
• passive abduction of the arm, smooth swinging movements in the shoulder joints in an accessible amplitude;
• if necessary, a course of a special Kogan-Malevik post-isometric relaxation complex - tensing the shoulder muscles, followed by passive movements of the arm;
• breathing exercises.

1. In the second period and during remission, exercise therapy for osteochondrosis of the cervical spine video consists of:

• static (isometric) exercises for the muscles of the neck and shoulder girdle;
• pendulum-like swings and swinging movements of the arms (ballistic stretching);
• exercises for the shoulder girdle with gradually increasing weights;
• slow and smooth dynamic movements in the cervical region;
• swimming.

On a note. In the acute period, do not forget to include thoracic and abdominal breathing in the complex of exercise therapy for cervical osteochondrosis. It will help return to normal the reduced excursion of the chest formed due to the unnatural position of the spine, which alleviated the pain syndrome.

Execution Rules

Instructions for performing a selection of exercises Gymnastics for the cervical spine with osteochondrosis:

1. If necessary, the exercises can be performed while sitting.
2. If the cervical vertebrae are unstable and you are wearing a Shants splint, perform the exercises as much as possible without removing the corset.
3. All dynamic movements should be slow and smooth, without jerking or jerking, and their amplitude should be maximum, but not cause pain.
4. You can eat food 30 minutes after the end of the lesson, and the start of the complex should be only an hour after the main meal.

On a note. Before performing this complex of Gymnastics for osteochondrosis of the cervical spine, the video shows self-massage of the neck muscles, rubbing in an ointment or gel prescribed by a doctor or, for example, Dolobene-gel, Troxevasin-gel or Decontractile cream.

A selection of exercises and positions for the treatment of neck osteochondrosis

After a few minutes of self-massage, you should perform warm-up exercises. They are familiar to everyone and do not require video placement in this article.

So:

• Perform movements in the cervical spine several times in different projections:
  1. bending forward and backward;
  2. turns left and right;
  3. tilts left and right;
  4. moving the chin forward and backward (in the photo above - right-bottom);
  5. combined turns with tilt;
  6. circular rotations clockwise and counterclockwise.
• Do any exercises to warm up your fingers.
• Warm up the joints and muscles of the shoulder girdle:
  1. synchronous and asynchronous raising and lowering of the shoulders;
  2. simultaneous rotational circular movements in the shoulders.

Isometric neck muscle tension

Perform “tilts” of the head to the left, right, forward, backward, as well as “turns” to the right and left, overcoming the resistance of the hand and remaining motionless, as shown in the photo above, in addition, this exercise is excellent.

Follow the following algorithm:

1. Block: 3 seconds of tension (inhale through the nose) – 6 seconds of relaxation (exhale through pursed lips).
2. Repeat each block 3 times, then make one head rotation clockwise and counterclockwise.
3. Perform the first block with minimal, the second with medium, and the third with maximum muscle tension and pressure of the arm(s). Thus, during the first two blocks, red muscle fibers will be trained and the capillary network will be strengthened, and during the third block, white muscle fibers will be activated, the tension of which will strengthen muscle strength and slightly increase their volume.
4. After a few days, increase the duration of tension to 4 seconds, and relaxation to 8. It is worth increasing the duration of one isotonic tension to 7 seconds, no more. In this case, exhaling and relaxing the muscles will take 14 seconds.

This exercise can be performed either standing or sitting in any position. Bend your arms and place your fingers on your shoulders, keeping your elbows straight to the sides as shown in the photo above.

Make a few movements with your elbows up and down, then 4-5 raises in front of you and maximum extensions back. After this, simultaneously draw circles “forward” and “backward” with your elbows.

Important. During the exercise, your back and neck should be straight, and the top of your head should reach toward the ceiling.

Strengthening the deltoid muscle

Join your arms above your head in a bear lock as shown in figure (1):

1. Tighten all the muscles of your body trying to break the “lock”. Do isometric tension while holding your breath for 3 to 10 seconds (maximum). Then, as you exhale, relax your muscles and make one circular movement with clasped hands, once in each direction (2 in the picture). Repeat this alternation of statics and dynamics (1-2) two more times. Do not forget that the tension should be weak at first, then medium, and the third time - maximum.
2. Place a “bear lock” in front of the solar plexus, placing your elbows exactly to the sides, with your right hand “on top”. If there is slight tension in the neck and shoulder girdle, while “your arms are straining”, make 8-10 smooth movements with your elbows - one up, the other down (like a rocker). Then change the position of your hands in the lock and repeat the movements.

Bear lock behind your back

Perform this exercise by alternating the positions of your arms, spreading them apart. At the end point - in the lock, tighten your muscles more each time, observing the following time algorithm: first 3 seconds, then 4 and so on until 7. Do not forget that the back and neck should be straight.

Please note that the classic mudra (hand position) of yoga “bear lock” is performed by interlocking four fingers without the participation of the thumbs, but the fingers should be tightly clenched into fists.

If this exercise is not available, then start with a lightweight version with a towel, as shown in the photo below.

After a few weeks, the joints will develop and it will be possible to perform this exercise without a towel.

Grasshopper (Locust)

This pose will also help those who have problems with digestion, the genitourinary system and the prostate gland.

In the classic version, this yoga asana is performed lying down. Do not bend your chest too much and throw your head back. The line of the neck and chest should be straight. Pay attention to your legs - your feet should not be spread wider than your shoulders, and your heels should “look” at the ceiling.

Time to hold the position: as long as you can, but no more than 3 minutes. However, to begin with, you can perform easier variations in a standing or sitting position.

Final exercise

This pose is contraindicated for pregnant women, and people with pathologies of the knee joints and diarrhea should perform it with caution.

At the end, we recommend performing an asana that will help put all the joints of the spinal column in their natural anatomical position, and make trips to the chiropractor unnecessary. Take a position as close as possible to the one shown in the photo above. By the way, the “lower” leg and bent arm can be straight.

With each exhalation, do a small “twist” in the lower back, chest and neck. Try not to allow excessive bending of the spine, but only perform twisting.

Time spent in asana: from 5-10 seconds to 3 minutes maximum. Don't forget to do the exercise in the other direction. After 6-8 weeks of daily practice, your position will be no worse than that of the instructor.

Therapeutic gymnastics will be effective only if it is performed regularly, preferably daily. The price for refusing to perform and continuing a sedentary lifestyle is the return of all discomfort and pain, as well as the progression of the disease, which threatens the occurrence of protrusions and hernias in the intervertebral discs.

Why does my neck hurt?

Common causes of neck discomfort and pain

• Muscle tension, sprain
  They arise due to prolonged stay in one position (for example, at a computer), as a result of strong physical exertion.
  As a result of prolonged muscle tension, myofascial syndrome can develop, in which spasmodic muscle areas are transformed into compactions.
• Cervical osteochondrosis
• Cervicobrachial radiculitis
• Spinal and neck injuries
• Psychosomatics
  Causes the formation of muscle blocks - spastic contractions of the muscles of the neck and shoulder girdle
• Hypothermia
  Promotes the development of neuralgia - pain in the area of ​​innervation of the occipital nerves
• Immune disorders
  May provoke changes in bone tissue, arthritis
• Vertebral infections(tuberculosis, osteomyelitis) or neck organs (acute thyroiditis, lymphadenitis, etc.)
• Tumor(malignant or benign) and its metastases.
• Pathological biomechanics of the shoulder girdle
  Disruption of the normal functioning of the muscles of the upper limb girdle. Trapezius muscle strain and spasm
• Colds and infectious diseases
• Tension headaches

Causes of neck muscle tension and spasm
- sedentary and sedentary lifestyle;
- chronic poor posture;
- osteochondrosis;
- long-term presence of the cervical vertebra in an unnatural position;
- long work at the computer;
- physical overexertion, too active training;
- incorrect performance of gymnastic exercises during training;
- increased work on a specific muscle group;
- incorrect posture in sleep;
- stress or trauma;
- inflammatory processes occurring in the spine;
- lack of B vitamins;
- presence of an infectious disease

How to treat neck pain and cervical osteochondrosis

Usually, neck pain is treated with medication, using drugs of different directions of action, and also undergo a course of physiotherapy, reflexology, physical therapy, and massage. Surgery is used only in particularly severe cases.

Common Non-Surgical Treatments for Neck Pain

1. Drug therapy.
(local anesthetics, analgesics, hormonal drugs, miores, antioxidants, sometimes antidepressants and anticonvulsants and others.

2. Orthopedic methods
(Shants collar and others)

3. Reflexology.
(electroacupuncture, needle acupuncture and others)

4. Low level laser exposure
(also called LLL therapy)

5. Ultrasound therapy

6. Therapeutic massage, osteopathy

7. Physical therapy.

Popular ways to eliminate muscle spasms of the neck and forearms

• Drug treatment
  (pain-relieving ointments, antispasmodic tablets, injections of painkillers with complex effects
• Electrophoresis(exposure to low-frequency electrical impulses)
• Balneotherapy(use of hot water saturated with various mineral salts)
• Magnetotherapy(magnetic field is used as a therapeutic agent)
• Acupuncture(exposure to certain points of the body with thin needles)
• Laser therapy(exposure to low-intensity light flux)
• Relaxing massage(massaging tight, tense muscles of the neck and shoulders)
• Exercises(for example: lowering and raising the forearms, stretching, turns, bending to the sides, raising the shoulders, “Butterfly”, “Heron”, “Spring” and others)

Which doctor should I contact for neck pain?

Most often, for neck pain, people turn to neurologist

Sometimes they turn to specialists such as:
vertebrologist
osteopath
rheumatologist
orthopedist
traumatologist

Prevention of cervical osteochondrosis and neck pain

Don’t forget about preventive measures that will help the neck muscles not strain and this will significantly reduce pain in the collar area, and maybe even get rid of them altogether:

• watch your posture
• get rid of excess weight, train your abdominal muscles (this will reduce the load on the spine and strengthen the muscles that hold your head upright)
• during prolonged work at a desk or computer, sit comfortably, without bending or throwing your head back, change your body position and move more often, give your neck muscles a rest,
• throughout the day, pay attention to the position of your shoulders and as soon as they begin to rise up, lower them back down to the correct position,
• Perform simple gymnastic warm-up exercises daily.
• choose the right mattress and pillow so that the muscles of the body and neck do not tense during sleep
• Organize a healthy, balanced diet, drink enough water

Neck exercises.
Prevention and treatment of osteochondrosis.
Video selection

Gymnastics for the neck. Video

Gymnastics for cervical osteochondrosis, exercises to relax the neck muscles and more. Advice and recommendations from experts.

How to relax your neck muscles? Neck massage