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A series of exercises and gymnastics for cervical osteochondrosis

neck pain with cervical osteochondrosis

Therapeutic gymnastics primarily helps to strengthen the neck and back muscles, improve blood circulation in the human body and improve physical condition. However, with severe pain, it is contraindicated to do physiotherapy exercises (exercise therapy) in order not to aggravate the situation. Sports therapy for cervical osteochondrosis is prescribed in addition to basic medication and massage.

Importance of physical therapy for cervical osteochondrosis

Physiotherapy exercises (exercise therapy) are preventive exercises that prevent the exacerbation of various diseases and are very effective in cervical osteochondrosis. Repeating the same exercise several times brings undeniable benefits. Sports therapy significantly improves the patient's condition, helps to cope with pain. Osteochondrosis gradually recedes, because after exercise therapy:

  • blood supply is significantly improved;
  • there is strengthening of the neck and lumbar muscles;
  • the spine in the neck moves;
  • compressed nerves are restored;
  • improves neck elasticity and shoulder movement;
  • pain decreases.

Rules for training at home

Here are some simple but important tips you can follow to make therapeutic exercises useful and not aggravate the problem:

  • consult your doctor in advance. It is not safe to exercise in the acute stage of cervical osteochondrosis. First you need to reduce the pain, get the onset of remission;
  • do gymnastics on a flat and firm surface;
  • measure your heart rate before, during and after gymnastics. You can do this the old-fashioned way (using a stopwatch and fingers) or using a fitness bracelet. If the heart rate is higher than 129, reduce the load;
  • With cervical osteochondrosis, movements should be performed smoothly. Gradually increase the amplitude and intensity;
  • regularity and a systematic approach to gymnastics are important;
  • If the exercises for therapeutic exercises are chosen incorrectly, the effect of treatment of cervical osteochondrosis may be reversed. Therefore, everything should be discussed with your doctor.

A series of exercises

Gymnastic exercises for cervical osteochondrosis include:

  • elimination of spasms;
  • improved coordination;
  • strengthening the muscles of the spine, chest, back, neck;
  • At the beginning of gymnastics, regardless of the chosen technique, you need to train and warm up the muscles.

Warming and importance

If you suddenly start training directly, neglecting the preparation of the body, there is a risk of damage to the ligaments, stretching and increased pain syndrome. Warming for cervical osteochondrosis is simple and does not take much time. Approximate algorithm:

  1. Walk in place for 2-3 minutes.
  2. Turn the body to the sides. Raise your hands and spread to the sides. If you can't get to the end right away, don't despair. Gradually, as you recover from cervical osteochondrosis, your range of motion will increase.
  3. Slow circular movements with the shoulders.
  4. Smooth rotation of the head to the left and right.
  5. Warming up takes 7-10 minutes. It can be done before gymnastics, as during the day, to break down the blood and eliminate stagnant processes in the spine and muscles.
  6. Then you need to go to the selected medical gymnastics complex.

Bubnovsky exercises

Features of gymnastics in accordance with this technique:

  • the complex varies depending on the condition of the spine and the physiological characteristics of the patient;
  • pain is allowed if it is moderately expressed;
  • allowed to do gymnastics for hypertension and headaches;
  • general exercises for cervical osteochondrosis;
  • lower your chin to your chest. Then straighten your neck and pull your head forward slightly;
  • extend your beard under the armpits from the previous position. Then do the same thing, but in the opposite direction;
  • turn your neck to the left, look at the ceiling. Then to the right and to the ceiling;
  • first join your hands over your head, then spread them to the side. Turn your neck so you can see the hand of one hand or the other;
  • lie down with your palms towards the ceiling. The jaw moves parallel to the floor;
  • strength training in the fight against cervical osteochondrosis;
  • Sports equipment is generally needed, but can be obtained through improvisation for home gymnastics. To do during remission and prevention of cervical osteochondrosis;
  • push in the chairs. In this position, the hands are placed on 2 chairs standing next to each other, and the legs are placed on a sofa or bed;
  • gymnastic exercises with dumbbells from a lying position. You can take water or sand bottles instead of dumbbells. Inhale, hands in front of us, exhale, throw them behind your head;
  • is similar to Exercise 2, but we point our hands to the sides, not to the back of the head;
  • To be between 2 chairs, lift the body, put your hands on the seat;
  • Do each exercise 10-15 times.

Shishon's set of exercises

Advantages of gymnastics in the treatment of cervical osteochondrosis:

  • simplicity;
  • security (saving mode);
  • does not require anything time consuming. Does not take more than 25 minutes.

Basic exercises of basic gymnastics:

  1. Spring. Turn your head forward as much as possible. Count to 10, correct. Repeat 5-10 times.
  2. Gas. Tilt your neck forward and pull your beard to the right. Go upstairs and train, but to the left. Only 3 repetitions in each direction.
  3. Frame. The arm is parallel to the ground. The palm rests on one shoulder and the chin on the other. Then vice versa.
  4. Heron. Sit in a chair. Withdraw your hands. Give a proud pose (wheeled chest). Pull your chin toward the ceiling and turn your head back slightly.
  5. Raise your hands above your head. Stretch your arms to the right and then to the left, keeping your back and head straight.

Stretching exercises for cervical osteochondrosis will help to relieve spasms and prevent pain:

  1. Put your left hand on your head and pull it towards your shoulder. The slope should be such that you can feel the neck muscles. Do a similar thing to the right.
  2. Tie your palms to the back of your head and lower them as low as possible by pressing on your head.
  3. Repeat the previous exercise by adding side bends.
  4. Massage yourself with stroking and kneading exercises. It is necessary to calm the muscles after gymnastics.

Training complex Butrimov

  1. Pull the chin forward.
  2. He turns his head to the sides and stretches his beard to his shoulders.
  3. Keep your head down, in this position turn to the sides and up.
  4. Draw a semicircle with one chin from one shoulder to the other. Do not lift your shoulders.
  5. Turn your head back. Turn your neck to the sides. The views are focused on the ground.

Dr. Burtimov's rule of gymnastics with cervical osteochondrosis: "If you doubt that the exercise will work, do it without a doctor. "

Gitta sports complex

  1. Lie on a hard surface. Put your neck on the roll. Turn your head to the sides.
  2. Sit with your back straight. Shake your head as if you agreed with someone.
  3. Now deny the information in the same position as if you are saying "No".
  4. Lie on your back with your legs bent. Turn your body from side to side.
  5. Lie on your stomach and lift your head and shoulders without using your hands.

Dikul's set of exercises

With cervical osteochondrosis, the condition can worsen to such an extent that it is almost impossible to move. Dikul's gymnastics helps in such cases. There are many exercises, some of which require special equipment. But some are easy to make at home:

  1. Put your right hand on your left ear. Pull your head to the right, raise your left hand parallel to the floor, bend slightly at the elbow. Straighten for 7 seconds, return smoothly to starting position. Repeat 8 times. Do it in the opposite direction.
  2. Close your palms in front of you, bring them to the back of your head, lower them by pressing on the back of your head. Try to round your back and bend down as much as possible. Return to starting position.
  3. Sit at the table and lean on your elbows. Close your chin with your palms. Turn your head to the sides.
  4. Press with the palms of your hands locked behind your head. Eliminate the resistance and get your head back.

A series of exercises on the Evminov board

This mini trainer is not just in the cervical region. It is effective in osteochondrosis of any part of the spine. You will need to get an extra Glisson curve to work your neck. It straightens the jaw and neck, helps to stretch muscles and release compressed nerves.

Gymnastics on Evminov's board should be performed under the supervision of a specialist so as not to worsen the situation.

A series of exercises Norbekova

The author of the methods attaches great importance to mood and positive thinking. His system generally implies a change in attitude towards life and therefore helps the whole body to recover.

Gymnastics for cervical osteochondrosis:

  • lower your chin to your chest, tighten your neck muscles a little;
  • throw your head back;
  • the head is tilted to the side, so that the ear touches the shoulder;
  • circular head movements with maximum radius;
  • The basic rule is to be equally backward both during gymnastics and during the day. You need to pay attention to the painful area when exercising by sending love and warmth painfully.

Neumyvakin a number of exercises

  1. Professor Neumyvakin needs to make a 2/3 full plastic water bottle to do gymnastic exercises. Volume 1, 5 liters.
  2. Lie on your back. Place a bowl of water under the neck instead of a roll. Perform head movements to the sides and in a circle.
  3. In the same position, take turns pressing your shoulders to the ground.
  4. Round your back, press your knees to your chest, and roll on the floor.
  5. Lie on your stomach. Lift your shoulders and legs at the same time, extending towards each other.

Exercise in the water

Swimming strengthens the back and neck. Helps to straighten the spine and get rid of cervical osteochondrosis.

If you can swim fast in the river or sea in the early stages of the disease, it is better to sign up for the pool in case the problem accelerates.

If physical training does not allow you to swim, you can just do gymnastic exercises. Water prevents muscle tension and injury.

Exercises on a horizontal bar

The horizontal bar helps to relax the back, lengthen the spine and reduce the load on the discs. However, it is dangerous to do gymnastics with cervical osteochondrosis. The cervical vertebrae may contract further.

For cervical osteochondrosis, doctors recommend holding your legs and hanging your head down on the bar. In this case, there must be someone near you who will not allow you to fall. Pull-ups have a positive effect in remission.

security measures

  1. The main task of healing gymnastics is not to overdo it, not to get injured.
  2. See your doctor.
  3. Take your first gymnastics course with a specialist.
  4. Gradually increase the load.
  5. Exercise regularly.
  6. Make your movements smooth and slow.

Exercises to prevent relapse

You need to exercise for life to consolidate the results and not face the problem of cervical osteochondrosis again. It would be good if a person decides to do sports: swimming, volleyball, fitness. Any of the above exercises will be performed. To prevent cervical osteochondrosis, increase the number of repetitions to 15-20 times in each exercise.