Physical therapy (PT) is often used to significantly improve the condition of a patient with cervical osteochondrosis. It helps to get rid of many symptoms of this unpleasant disease.
How exactly do exercises help?
Regular exercise therapy for cervical osteochondrosis strengthens muscles, relieves muscle spasms, increases blood circulation and improves the condition of 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, doing physical therapy alone is not a problem. These exercises can be easily done at home. There are simple sets of exercises that even beginners can handle. One of these complexes will be presented below.
What should we remember when conducting exercise therapy for cervical osteochondrosis? Do not forget the following rules when doing exercises from the physical therapy complex for cervical osteochondrosis. This is important for your own safety. Exercises will be effective only if performed correctly. In addition, doing exercises incorrectly can seriously damage the spine.
Contraindications to exercise therapy for osteochondrosis
- You cannot do exercises in the acute stage of osteochondrosis. It is unacceptable to carry them out with pain.
- Do 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 fooled by advertisements for cervical traction devices. It is dangerous to use such devices without consulting a specialist. Simple carelessness can cause serious injuries.
- If you have been diagnosed with an intervertebral hernia, it is unacceptable to perform these and other exercises without consulting a doctor!
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 walk first with your whole leg, and then with your toes and heels. At this time, the arms should be loosened, hang freely, the shoulders should be straightened and slightly lowered. Warm-up time is 2-3 minutes.
1. Exercise aimed at relaxing the neck muscles
Stand straight. Your arms should hang freely 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 swing freely.
2. Tilting the head to the side
This exercise can be done both standing and sitting.
Gently tilt your head to the side (drop your ear towards your shoulder). Feel the neck muscles stretch. 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 done both standing and sitting.
Bow your head down. Try to touch the neck cavity with your chin. Turn your head to the right, as if sliding your chin along the upper part of the sternum. Stay in this position for 3-6 seconds. Then slowly turn in the other direction. Repeat this exercise 5-7 times in each direction.
4. Raise and lower your shoulders
You can do this exercise both standing and sitting.
Raise your shoulders as high as possible without hunching forward. Lower them, pull them back a little, as if straightening them. Repeat 6-8 times.
5. Pull your shoulders forward and back
This exercise can be done both standing and sitting.
Starting position - shoulders are freely straightened and lowered. We raise our shoulders and move them forward. Then you need to return to the starting position. Pull your shoulders back, try to close your shoulder blades. Return to the starting position. Repeat the exercise 6-8 times.
6. Tilt your head forward
This exercise can be done both standing and sitting.
Bend your neck forward, gently lower your chin to your chest. Then you need to fix it slowly. Repeat the exercise 6-8 times. Important: keep your back straight!
7. Swing your arms back
We perform this exercise standing or sitting.
Extend your arms to the sides, lower your shoulders. Press your shoulder blades into your back. The extended straight arms will move slightly backwards. Return to the starting position. Repeat the exercise 6-8 times. When performing this exercise, you should move your arms as little as possible, try to use only your back muscles.
8. Rotate the brushes
Arms to the sides, shoulders down. Bend your elbows, clench your hands into fists. Without lowering your elbows, make 4 circular rotations at the wrist joint 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 the previous two. At the elbow joint, make 4 circular rotations 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 in each direction at the shoulder joint. Repeat 4-6 times.
11. Raise and lower hands
Relax your shoulders and arms. We raise our hands up, then release them. Breathing should be free and comfortable. Repeat 4-6 times.