Physiotherapy (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 the muscles, relieves muscle spasm, 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, doing physiotherapy on your own is not a problem. These exercises can easily be done at home. There is a simple set of exercises that even beginners can do. One of these complexes will be presented below.
What should not be forgotten during exercise therapy for cervical osteochondrosis? When performing exercises from the complex of physical therapy for cervical osteochondrosis, do not forget the following rules. This is important for your own safety. Exercises will be effective only if they are performed correctly. In addition, performing exercises incorrectly can cause serious damage to the spine.
Contraindications of exercise therapy for osteochondrosis
- Exercises cannot be performed in the acute phase of osteochondrosis. It is not allowed to perform them through 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 yourself back.
- Don't be intimidated by ads for cervical traction devices. Using such devices without consulting a specialist is dangerous. Simple carelessness can cause serious injury.
- If you have been diagnosed with an intervertebral hernia, it is not allowed to perform these and other exercises without consulting a doctor!
Probable complex of exercise therapy in the non-acute stage of cervical osteochondrosis
You should start by warming up. You can use regular walking on the ground as a warm-up exercise. It will be effective to walk first with the full 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 warming up is 2-3 minutes.
1. Exercise aimed at relaxing neck muscles
Stand up straight. Hands should hang freely along the body. Tighten your fists, tighten your hands. 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. Head tilted to the side
This exercise can be performed both standing and sitting.
Gently tilt your head to the side (lower your ear towards your shoulder). Feel the neck muscles tighten. Hold this for 10-15 seconds. Then slowly return to the starting position and bend your head to the other side. It is very important to perform this exercise as carefully as possible to avoid pain.
3. Turn to the page
This exercise can be performed both standing and sitting.
Bend your head down. Try to touch the jugular cavity with your chin. Turn your head to the right, as if sliding your chin along the upper part of your chest. 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 both standing and sitting.
Raise your shoulders as high as you can without leaning forward. Pull them down, pull them back a little, as if straightening them. Repeat 6-8 times.
5. Roll your shoulders back and forth
This exercise can be performed both standing and sitting.
Starting position - shoulders are freely straightened and lowered. We raise our shoulders and move 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. Bend your head forward
This exercise can also be done standing or sitting.
Bend your neck forward, gently lower your chin to your chest. Then you need to straighten slowly. Repeat the exercise 6-8 times. Important: keep your back straight!
7. Move your hands back
We perform this exercise standing or sitting.
Spread your arms to the sides, lower your shoulders. Press your shoulder blades toward your back. The outstretched straight arms will be slightly pulled 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
Hands at sides, shoulders down. Bend your elbows, make your hands into fists. Make 4 circular turns in the wrist joint, without lowering the elbow, in one direction, then 4 times in the other direction. 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 in the elbow joint in one direction and in the other direction. No need to lower your elbows. Repeat 4-6 times in each direction.
10. Roll your shoulders
Spread your arms to the sides, lower your shoulders. Perform 4 rotations in the shoulder joint in each direction. Repeat 4 to 6 times.
11. Raise and lower your arms
Relax your shoulders and arms. We raise our hands up, then drop them freely. Breathing should be free and relaxed. Repeat 4-6 times.