Osteochondrosis is the most common disease of the spine today. It is present in 90% of people, but only those in whom it progresses notice it. Most often, the most vulnerable part of the spine, the cervical, suffers. Gymnastics for osteochondrosis of the cervicothoracic spine contributes to its speedy recovery and alleviates the patient's condition.
What is osteochondrosis?
To understand what this disease is, you must first look into the anatomy course and find out the structure of the spine. The spinal column is made up of individual vertebrae that have a foramen. Inside this hole are the most important nerves that carry signals from all parts of the body to the brain and spinal cord. Intervertebral discs are located between the vertebrae. The disc consists of a jelly-like core and a hard shell. It performs the function of depreciation, prevents friction of the vertebrae against each other. These structures are connected by ligaments and muscles.
Osteochondrosis is a set of processes that destroy intervertebral discs. As a result, they shrink, the vertebral bodies approach each other and begin to wear out. Over time, a growth appears at the site of the worn joint. Thus, the body tries to make up for the loss. This growth interferes with the mobility of the spine. Exercises for osteochondrosis of the cervicothoracic spine, which are performed by the patient, will help to increase the distance between the vertebrae so that the disk has time to be saturated with fluid.
Causes of disease progression
From the provoking factors, the main ones should be highlighted.
- Sedentary lifestyle. Muscles weaken, and it is much more difficult for the spine to stay in the correct position. The vertebrae put more pressure on the intervertebral disc, and a curvature develops. Exercise therapy (for osteochondrosis of the cervicothoracic spine) not only helps to stretch the spinal column, but also strengthens the muscle corset.
- Staying in the wrong position. Surgeons, seamstresses, drivers, etc., who, due to work, have to stay in prolonged stress, are at such risk. In this case, the muscles are too tense, their blood supply is disrupted, and as a result, the core of the intervertebral disc is dehydrated.
- Spine injury. It destroys the vertebrae or ligaments, breaking the correct position.
Gymnastics for osteochondrosis of the cervicothoracic spine
After establishing the diagnosis, the doctor must prescribegymnastics. Osteochondrosis cannot be cured without a load on the muscles, since it is they that help to keep the spine in a physiologically correct position. For a more positive dynamic, massage is added to the exercises to increase blood flow to the muscles and relax them.
The gymnastic complex should be compiled by a doctor after examination, since it is very important to take into account the degree of damage to the spine and physical fitness. Exercises for osteochondrosis of the cervicothoracic spine are divided into several blocks:
- Warm-up. Consists of movements aimed at warming up muscles and ligaments. Necessary in order not to harm these structures.
- Load. Helps strengthen muscles.
- Stretching. Helps relax muscles after exercise and stretches the spine.
Gymnastics rules
Any workout should consist of three cycles. This allows you to “wake up” the body before stress and calmly bring it out of a state of hard work. In addition, you need to monitor your breathing and gradually increase the load. No need to immediately start with a large number of repetitions. 10 times is enough.
Watch your feelings. If the exercise causes pain, it should be abandoned. Try to do the exercise once a week. When it stops causing pain, include it in your workout. This will also be a kind of indicator of treatment.
Warm-up movements
First thingyou need to warm up the whole body so as not to pull a muscle or ligament with one careless movement.
- Spread your feet shoulder-width apart. They should be relaxed and elastic, like two springs. Spread your arms to the sides and, while inhaling, lift up, stretch. As you exhale, lower them along the same path. Breathing in this case is very important, because the muscles need a large supply of oxygen. Breathe deeply and evenly.
- Slowly tilt your head back and then press your chin to your chest. Repeat 10 times.
- Look left (inhale), straight (exhale), right (inhale). Head movements are clear and slow. Repeat 10 times.
- Circular movements of the head clockwise, then against.
- Circular movements of the shoulders. 10 forward, 10 backward.
The number of movements must be constantly increased, for example, in steps of 5-6 times, every 3 days. Do not need anymore. This is a very simple exercise. With osteochondrosis of the cervicothoracic spine, such movements are key. The doctor can expand the warm-up depending on the degree of osteochondrosis.
Exercise for loading
After the blood has rushed to the muscles, you can begin to perform exercises for the load.
- Lying on the floor, you need to put a roller under your neck. It can be made from a towel. Raise your head for as many seconds as possible and gently return to the starting position.
- Roll onto your stomach. Hands along the body. Raise your head for 5 secondsslowly return to the starting position.
- Push-ups from the floor, with straight legs or kneeling, depending on fitness.
- Plank exercise. Knees touch the floor, elbows parallel to each other. Hold your torso as long as you can. Remember to breathe deeply.
- Stand up, stretch your arms in front of you, do the Scissors exercise. Then move on to arm swings.
Such exercises should be done every morning. Gymnastics can also be used for osteochondrosis of the cervicothoracic spine while sitting. It is relevant throughout the day. Use every spare moment at work, in traffic, on the subway and get moving.
- Pushing your hands on your forehead and then on the back of your head, try to overcome the resistance.
- Do the same with side bends.
- The back of the chair should end just above the shoulder blades. Lean on her back and try to bend over the back.
- Lower your chin to your chest and turn it left/right.
- Hug your shoulders and squeeze tightly, then relax your arms and squeeze again.
Stretching exercises
Stretching is also a must. It will relieve muscle pain and help to avoid overexertion. Very fast results are given by gymnastics with osteochondrosis of the cervicothoracic spine. Photos will help you more accurately understand the technique of doing the exercises.
- Raise your hands up and stretch everyonebody. Then bend over and relax your arms completely.
- Step close to the wall. Place your palms on the wall at chest level and arch your chest.
- Turn away from the wall and, throwing your hands behind your head, lean against the wall. Arch your chest forward.
- Standing in a knee-elbow position, arch your back and then bend it inward.
Each exercise should be performed at least 10 times.
How to supplement gymnastics?
In order for gymnastics with osteochondrosis of the cervicothoracic spine to quickly bring positive results, it must be supplemented with massage and a warm shower. These activities will allow the muscles to get maximum relaxation. Sometimes acupuncture is also used. However, this procedure should only be performed by a qualified professional.
Swimming also has a beneficial effect on the spine. In water, the body itself assumes a physiologically correct position and “holds” the spine. And when swimming, every muscle of the back is worked out.
Gymnastics for osteochondrosis of the cervical and thoracic spine should be performed regularly. This is the main key to success.
Is gymnastics effective for osteochondrosis?
The most effective treatment is gymnastics for osteochondrosis of the cervicothoracic spine. Reviews show that after the first workouts, patients notice a significant improvement in their condition. This is achieved by stretching the spine. The vertebrae do not compress the affected intervertebral disc and allow it to recover.
Treatment without surgery is possible if a hernia has not yet formed. Even a protrusion (bulging of the disc into the spinal canal) of the disc can be corrected with exercise. Patients in the vast majority recover and return to their usual pace of life. But even after a full recovery, you should keep fit and not forget about your own he alth.
