Already a large number of people are beginning to wonder what to do with cervical osteochondrosis. Interestingly, this disease was previously considered a disease of older age, but today young people are increasingly faced with it. And it should be noted that every year there are more and more patients in clinics who turn to doctors with this very problem. It is not always possible to recognize this disease in time, therefore, only by contacting a specialist, it is possible to identify the disease in the early stages of its development. When we spend too much working time at the computer or behind the wheel of a car, there is too much stress on the spine. Vertebral discs clog arteries, and our brain does not get enough nutrition, and over time, muscles can generally weaken significantly, in fact, like the spinal column itself.
Toto prevent this, you should familiarize yourself with some exercises, as well as methods for preventing osteochondrosis and the main ways to deal with the disease without surgical intervention.
What happens with cervical chondrosis?
If a person has the prerequisites to suspect that he has cervical osteochondrosis, a symptom that you should pay attention to is directly related to pain in the occipital region. The fact is that the vessels that are responsible for blood circulation are strongly compressed, and the blood does not flow with all the nutrients to the brain. Regrettably, it sounds, but it is no longer possible to completely cure osteochondrosis, but you can maintain yourself in a normal state using special exercises.
Physical education for cervical osteochondrosis is a necessity. It helps to influence various problems in the vertebrae, and generally improves the functioning of the whole organism.
- There is a restoration of neck mobility, because this cannot be achieved with medication.
- Bone nutrition improves, and bones begin to become stronger and more elastic.
- Remissions are lengthening.
- The spine becomes mobile.
- Reduces neck and chest pain.
Of course, these are not all the benefits of physical activity, but they are considered the main ones in this case.
The main areas of massage for chondrosis of the cervical vertebrae
It is also impossible to do without massage of this zone, so let's consider its main varieties:
- From the very beginning it is necessarylightly stroke the neck, pressing up and down a little, then you can move on to movements that are more like pinching, after which you should smoothly move on to longitudinal tingling, vibration in the neck area, increased rubbing can be the end. Such a massage should be done for at least half an hour, preferably for a month.
- A popular type of massage can be considered segmental. It is aimed at ensuring that a person can restore the work of the autonomic nervous system. Such a massage should be performed exclusively by an experienced specialist, since only he knows the points that should be pressed and improve the blood circulation of a person. Segmental massage allows the muscles not to stagnate, the spinal cord and brain begin to function better.
- Acupressure in the neck area is considered effective. By pressing on certain areas of the neck and massaging these areas for five minutes, you can improve the functioning of the reflex system. All movements are done with the fingertips.
- Vacuum way. This method is carried out using cans that are installed in the affected area. With the help of such a simple procedure, you can significantly improve blood circulation, saturate tissues and cells with oxygen and eliminate unpleasant pain syndrome.
Massage combined with physical activity will help remove unpleasant symptoms and make a person's life hassle-free.
Top recommendations
Any set of exercises for cervical osteochondrosisthe spine is performed taking into account all the rules. If they are not adhered to, then the state of he alth can only worsen, which is highly discouraged. Consider the main recommendations for performing physical activity:
- There is a group of exercises that can be performed during exacerbations, but it is important to remember that during this period it is also worth considering your condition: if a person honors himself not well enough, then the load should be reduced, and gradually increase it every day just a little.
- When pain is felt during exercise, do not continue to exercise.
- You don't need to prescribe the exercises yourself, you need to consult a specialist doctor.
- You can do gymnastics at home, but regularly.
- Exercising should be done at least five times a day for maximum effect.
- Don't rush when exercising to avoid injury.
Together with gymnastics, it is also worth doing massage, it is necessary to take into account all massage zones for cervical osteochondrosis. The complex will achieve great success.
Exercise for physical education in the neck
There are a huge number of sets of exercises that help to avoid overstrain in the mice of the neck and vertebrae. Consider the main ones.
Initially, you should take care of the mobility of the vertebrae, so the initial position: the chin, nose are placed directly above the shoulder, and the head itself is turned toside. In this state, it is necessary to make turns with the head in different directions, then the head goes down, and the chin itself is pressed against the chest. The final touch in this gymnastics will be throwing the head back. Don't do it too abruptly and quickly.
When a person warms up properly, the rest of the physical exercises for osteochondrosis of the cervical spine continue to improve blood circulation. It is necessary to put your fingers in the forehead area and, slightly pressing down, stretch the skin there, then the same must be done near the temples and ears. Then the shoulders rise up together and in turn, you can finish the whole complex with head tilts to the sides, but each time the head should reach the shoulder with the ear.
It is important to remember that when performing all exercises, their correctness is necessarily controlled.
Exercises for remission of chondrosis
A set of exercises for osteochondrosis of the cervical spine should also be carefully compiled, because this period is considered quite dangerous. It is important that each exercise is gentle, you can not strain too much in order to prevent the onset of pain.
It would be best if all therapeutic exercises were done while sitting, as this helps to relax the muscles. It should be noted that each movement should be performed 20 times. Consider a simple, but at the same time very effective complex during remission:
- The back in the sitting position remains absolutely flat, the handsare along the body, and the person himself slowly rotates his head to the full stop to the left and right. Carefully it is worth making sure that the head is even, and the selections clearly move along the trajectory.
- The next step is to turn the head. It should be tilted back and forth very slowly so that the chin touches the chest notch.
You can stretch your neck up and shake your head in both directions. The head moves no more than half the force.
Do not be afraid if in the first days during such simple exercises a crunch or crackle is heard in the vertebrae. This is considered normal, and after a few days of such exercises, the characteristic crunches will disappear. The reason for these sounds is hidden in the spasms of the vertebrae, so they are not heard in a he althy vertebra.
Lying exercises
Given the severity of the general condition of a sick person, we must remember that it is not necessary to constantly do exercises in a sitting or standing position. There is also a separate set of exercises lying down. When performing this complex, a special pillow may be required for osteochondrosis of the cervical region. It is presented in the form of a soft roller.
Lie down on a hard and straight surface, and stretch your arms along the body, each of the exercises below should take no more than a minute.
- A soft roller is placed under the neck, which at the same time ensures a horizontal position of the head, all muscles are completely relaxed and the head is shaken with the maximumpossible amplitude. If suddenly there is pain, then you need to reduce the load.
- The position of the body remains the same as in the exercise described above, only now its essence is to raise the head as much as possible. All head movements should be slow.
These simple movements must be performed systematically, then the blood circulation in the vertebrae will improve and the person's condition will become better. As soon as this set of exercises for osteochondrosis of the cervical spine is fixed and the first improvements can be felt, it will be necessary to move on to more complex movements, for example, already in a sitting position.
Effective Movements
There are various effective movements that help eliminate osteochondrosis. Consider them in detail:
- You should lie on your stomach, place your hands like this: the right one on the stomach, and the left one on the chest. In this position, begin to breathe, taking air into the lungs as much as possible.
- Without changing position, you need to rise on your hands, stretching your neck at this time.
- Lying on your stomach, place your hands at the seams, turn your head 90 degrees, trying to touch the floor with your ear.
- Sitting and holding your neck straight, lower your head as you exhale, raise your head as you inhale.
Any set of exercises for osteochondrosis of the cervical spine needs to start with a good warm-up, this is necessary to eliminate the risk of dislocations.
What is the essence of gymnastics from Bubnovsky?
Dr. Bubnovsky is engaged in more than one medicalphysical education. He also lays in the basis of each complex the treatment of movement. A specialist for each person draws up his own gymnastics program. Consider the basic exercises for cervical osteochondrosis according to Bubnovsky:
- The first movement is performed while standing, for this you need to completely align, lower your head and stand for a few seconds, then raise your head up and hold it in this position, return to the position taken initially.
- Remaining in the position described above, you need to tilt your head alternately to one shoulder, then to the other. At least ten slopes must be done in one direction.
- You should turn your head as much as possible to the right, and then to the left.
- Standing straight, you need to put your hands on your belt, stretch your neck as far forward as possible. The next step is to twist the torso so that the shoulder reaches the chin.
- You need to sit on a stool, put your hands on your knees and keep your head straight. You should straighten your arms and throw them back, at the same time throwing your head back.
- The palm of the left hand is placed on the opposite shoulder and the head is turned to the side, touching the shoulder with the chin.
- The exercise is performed in a sitting position on a stool, the arms are raised, slightly bent at the elbows, the head is turned all the way in one direction, and then in the other.
All exercises for cervical osteochondrosis according to Bubnovsky are developed taking into account the pathologies that the patient has, this leads to individual loads on the body, a complex is being prepared taking into account strengtheningdeep muscles of the inner corset, as well as various breathing exercises are carried out in parallel. The whole complex of exercises is developed by the doctor in such a way that it is possible to facilitate the general condition of the human body as much as possible, and to do everything so that in the future it is possible to avoid surgical intervention. In addition, Dr. Bubnovsky advises what exercises to do with thoracic osteochondrosis, they are no less effective and, in combination with other types of exercises, will be effective in the fight against such an insidious disease as osteochondrosis.
Exercises for cervical osteochondrosis with a stick
Today, there are many different sets of exercises that help fight such an ailment as osteochondrosis. In addition, there are many different sports equipment that will help fight such a disease, so it would be wrong not to use such a unique opportunity. Stick exercises for cervical osteochondrosis are considered common and really help strengthen muscles. Consider a small set of such exercises:
- The stick is raised above the head, and then lowered, while winding it behind the head, after which they begin to perform head turns.
- You should raise the stick as high as possible behind your back, take your hands as far as possible from the body, make turns, trying to stretch your chin towards the stick.
- While rotating the stick, cross your arms to feel the tension between your shoulder blades.
- The stick is on the back of the neck, and neck turns are performed in this position.
If a person develops cervical osteochondrosis, the symptom that is considered the main one in this disease is associated with pain. After several such exercises, it will be noted that the pain gradually disappears.
Prevention of cervical osteochondrosis
It is worth remembering that you can help yourself only by leading the right lifestyle. If you carefully read all the rules, then such a disease as cervical chondrosis can be avoided. If osteochondrosis of the cervical spine develops, exercises for treatment will in some cases be more effective than taking medications, but any disease is easier to prevent than to treat:
- First of all, it is worth leading a mobile lifestyle. For example, playing different sports gives athletes the chance of never learning about this disease in their lives.
- Don't take on too much work. If a person lifts too much heavy, then in the end, osteochondrosis may develop against this background.
- It is important to do self-massage. After a hard day at work, you can freely massage the neck muscles yourself, as long as your hands can reach.
- A person's workplace should be as comfortable as possible, do not sit too much at the computer without moving, you need to find five minutes to get up from the table and perform a few simple movements.
- When resting, it is important to make sure that the mattress and pillow are also correctly selected. Sometimes it is the wrong bed that causes osteochondrosis.
- It is advisable to do several exercises every morning to tone the muscles.
- You should take care of a proper balanced diet.
- Regular visits to medical specialists.
If there is any suspicion of cervical osteochondrosis, treatment, gymnastics and proper nutrition will be excellent helpers in the fight against this disease. It is important not to miss the moment when the first stage of the disease can go into a progressive form. After all, in the early stages, the disease can be easily cured and then simply maintain your state of the body in the right form. In a later form, a person may remain disabled for life, or it will not be possible to improve his he alth without surgical intervention.
