Even those who do not experience any problems with the spine, it is necessary to do preventive exercises for the cervical spine. With osteochondrosis of the thoracic region, high-quality and regular performance of therapeutic sessions is required, which contribute to quick and effective treatment.
Why strengthen the cervical spine
If nothing hurts, then why take precautions and do therapeutic exercises? There are many different diseases that manifest themselves after dystrophy of the muscular corset around the back and neck. With age, muscles lose elasticity and firmness, and it becomes more difficult to build them. Therefore, it would be more rational to take care of the he alth of the spine even before the onset of diseases.
After a course of therapeutic and prophylactic physical education, dizziness, migraines, painful spasms, and frequent numbness disappear. General well-being improves, and all thanks to the acquisition of good blood supply, increased muscle tone, and straightening of the vertebrae.
Exercises for the cervicothoracic spine are performed only in the absence of acute pain attacks. Due to the improved blood circulation in the body, more vitamins and minerals are absorbed, which have a beneficial effect on human he alth.
Possible risks
There are strict contraindications for exercise therapy. A specialist cannot treat osteochondrosis with exercises of the cervicothoracic spine for the following diseases:
- Severe myopia.
- Diabetes.
- Presence of any infectious diseases.
- Low blood clotting.
- Irregular heart rhythm.
- High blood pressure.
- Postoperative period.
- Diseases of the central nervous system with identified disorders of the vestibular apparatus.
- Exacerbation of chronic diseases.
It is impossible to conduct classes at high temperature, the presence of thrombosis, cancerous tumors, metastasis, during poisoning or bleeding, a violation of the patient's mental state.
It is necessary to warn the general practitioner about all existing diseases even before the appointment of therapeutic and preventive physical education, and in case of changes in well-being, it is necessary to inform the specialist conducting the gymnastics.
What to do with a hernia
With age, there are risks of various diseases. A hernia is no exception, its appearance can be a consequence of both old injuries and low muscle tone andinactive lifestyle. Once identified by magnetic resonance imaging, conservative treatment is often recommended before surgery.
For this, Bubnovsky's exercises were developed for a hernia of the cervical spine. The main technique of his gymnastics is the complete relaxation of the muscles of the back and neck, stretching the muscle fibers and the spine, stimulating and strengthening the work of the muscles of the whole body.
All movements during classes should be neat and soft, unhurried and without sharp turns. Bubnovsky advises his patients not to neglect to do the "bridge" exercise, which stretches the spine along its entire length, having a healing effect on the neck. The muscles should be relaxed.
Neck exercises
There are several exercises that are useful for the cervical spine, which must be performed strictly following the recommendations of the exercise therapy methodologist.
Exercise 1
Sit up straight with your back straight. Chin forward, look straight ahead. The palm should be placed on the side of the cheekbones and temple, gradually pressing on the head, slowly pushing. The head does not move. The muscles of the neck must be tensed, they must counteract the movement of the hand.
Repeat 2-3 times on each side. Then relax the muscles.
Exercise 2
Take the same position, clasp your fingers in the lock. With the inside of the palms, press them to the forehead and press. The muscles of the neck must work, not give inpressure.
Exercise 3
It is done in exactly the same way as the two previous ones. But this time, the pressure must be exerted by hands clenched into fists, on which the chin is placed. The movement is from the bottom up, the muscles of the neck must resist the tension.
Exercise 4
Connect your fingers into the lock and place your palms behind your head. Press on the back of the head. The muscles resist the pressure of the hands.
Exercise 5
It is very similar to the first exercise, but instead of a direct movement, you should try to turn your head to the side. The muscles of the neck tense up and prevent this from happening.
Exercise 6
The head falls on the chest, hands are placed on the back of the head, clasped in the castle. Press your palms on the back of your head. With this pressure, you need to slowly return the head to its original, straight position.
What to do for the thoracic and lumbar spine
In diseases of other departments, there is also a need for therapeutic and preventive measures. Exercises for the thoracic and lumbar spine:
- Stand up straight, spread your arms to the sides at shoulder level. Bring the shoulder blades to the center, relax the muscles. Make gentle turns of the body to the right and left, without sudden movements. Hold in each position for up to 20 seconds, then resume movement.
- Stand up straight. Exhaling slowly, slowly lower your head down. The chin should touch the chest. Relax and suck in your belly. Then make a full tilt of the body down, linger in this position for 5 seconds and carefully rise back.
- Stopstraighten up, look ahead. Press your hands to your sides. Make two tilts in both directions, after which raise your hands and gently tilt. Muscle tension should be felt.
- Lie on your stomach. Extend arms and legs out to the sides. As you exhale, stretch your arms back, and bend your legs at the knees. Palms need to grab the ankles. Hold the position for a few seconds, then very slowly and carefully return to the starting position.
- The famous exercise "Cat". Get on all fours. Exhaling, try to bend your back up as far as possible. Inhaling, return to the starting position, bending down a little.
Complex treatment of diseases of the musculoskeletal system
Of course, it is better not to rely on one physical education in the treatment of osteochondrosis. A set of exercises of the cervical spine to begin with will have the greatest impact on the recovery of the back, but it is better to use additional, auxiliary means.
These include taking drugs and vitamins for he althy muscle tone, maintaining the vascular system, chondroprotectors to protect the joints. Most likely, the doctor may prescribe a complex intake of vitamins, injections of magnesia or B vitamins.
Chondroprotectors restore cartilage tissue, have an anti-inflammatory effect. And they not only regenerate, but also slow down the degeneration of new tissues, thus they are very valuable drugs for diseases of the spine.
Gym and pool
In the absence of indications and pain, in order to improve the body and avoid the occurrence of problematic diseases in the future, it is recommended to visit fitness centers.
In order to get the benefits of exercising, you must follow the correct technique of any exercises in the gym. In the pool, do not forget that the head during swimming should be lowered down into the water. So the neck muscles can relax, get a healing effect. It is strongly not recommended to swim with your head up in case of diseases of the cervical region, as spasm can occur due to excessive muscle tension.
Therapeutic exercise
Exercise therapy is necessary in the direction of a doctor. Do not skip classes, because this reduces their effectiveness. For diseases of the cervical, thoracic or lumbar spine, exercises can only be performed under the supervision of an appropriate specialist.
Classes in therapeutic physical education are held in state clinics, medical centers. Sometimes exercise therapy courses can be found in the schedule of sports complexes. In combination with physical education, an additional massage can be carried out, which relieves muscle tone and spasms.
Intensity and frequency of exercise
Don't go overboard with the quantity. To achieve a positive effect, it is enough to practice 1-2 times a week.
Excessive stress on the muscles of the back and neck can also play a negative role in treatmentosteochondrosis, so it is important to listen to the doctor's recommendations. If the doctor recommended classes with a frequency of 1 time per week, you can not make an appointment with different doctors and go to all classes 3 times a week.
Preventive outcomes for he althy patients
Usually absolutely he althy people are not prescribed therapeutic and prophylactic physical education. But practicing according to the Bubnovsky system, visiting a pool or a gym, a person brings great benefits to his body, getting rid of the need for surgical treatment in old age.
Besides, competent performance of exercises for the spine strengthens the muscular corset, has a healing function for the whole body, keeps the body in shape. Exercise therapy is one of the most effective methods of treating the cervical spine. Exercises for the body are usually chosen by a specialist, but on your own, provided there are no diseases, you can perform basic techniques for the neck and chest.
Moreover, exercise therapy exercises have a positive effect not only on the musculoskeletal system, but also on the functioning of the respiratory system. After a course of exercise, it becomes easier to breathe, more oxygen begins to flow into the body.
There is also a set of activities for children. Exercise therapy helps he althy children develop harmoniously and form the correct posture, develop movements. Therapeutic exercise is prescribed as a prevention of osteochondrosis, diseases of the respiratory system, flat feet, scoliosis.
Classes cannot be held during infectious diseasesand immediately after eating, it is better to wait an hour or two after the last meal.
