Every third person faces pain in the neck. Moreover, now even children are familiar with such a problem. And one of the best methods to overcome spinal pathologies is special gymnastics. After all, most often pains appear due to a sedentary lifestyle, so strengthening the muscle corset allows you to cope with them. Exercises for the neck with osteochondrosis are especially useful. This degenerative-dystrophic disease gradually leads to a decrease in the mobility of the spine. You can prevent complete immobility of the neck with the help of special exercises.
Cervical osteochondrosis
Such a disease as osteochondrosis in the cervical spine, has recently become more common. Pathology is characterized by the fact that cartilage begins to break down. As a result, the vertebrae come closer to each other. And because of the special structure of the cervical region and its great mobility, this often leads to serious consequences. The vertebrae here are smaller, and the discs between them are morethin. Therefore, much more often due to osteochondrosis, nerves and blood vessels are infringed. And since important vessels that provide blood supply to the brain pass through the cervical region, the consequences of this pathology often become headaches, dizziness, impaired mental activity and coordination of movements.
Osteochondrosis most often occurs in people leading a sedentary lifestyle. This is a disease of office workers, writers, programmers, students. Prolonged stay in a static position with the head tilted over the table often leads to muscle spasm, circulatory disorders, and displacement of the vertebrae.
Features of the treatment of cervical osteochondrosis
In order to prevent complications in the form of herniated discs or cerebrovascular accident, it is necessary to treat osteochondrosis as early as possible, when the first symptoms appear. After diagnosis, the doctor usually prescribes drug therapy to reduce pain, improve blood circulation and relax muscles. Various physiotherapy procedures are also effective.
But the main method of treatment is gymnastics. After all, osteochondrosis most often develops due to a sedentary lifestyle. When the muscles do not work, the blood supply to the tissues slows down. Without the necessary nutrients, cartilage gradually breaks down. And the pathology is aggravated by the fact that a weak muscular corset cannot hold the vertebrae in the correct position, and they approach each other. That is why exercises are so important to strengthen the muscles of the neck in osteochondrosis. At the initial stagesyou can get rid of the pathology only with their help.
Benefits of neck exercises
The spine with osteochondrosis becomes less mobile. Due to the convergence of the vertebrae, nerve fibers and blood vessels can be compressed. The resulting pain leads to muscle spasm. This further exacerbates the situation, as tense muscles squeeze the tissues more strongly. Therefore, exercises for the neck with cervical osteochondrosis are very important. They have this effect:
- eliminate muscle spasm;
- reduce pain;
- normalize lymph outflow, due to which edema disappears;
- strengthen neck muscles;
- restore ligament elasticity;
- improve mood and performance.
In addition, properly selected exercises for the neck muscles with osteochondrosis help to normalize the blood supply to the brain. Therefore, many unpleasant symptoms are eliminated. Such gymnastics helps to eliminate dizziness and headaches, improves memory, relieves visual or hearing impairment, normalizes mood and restores normal sleep. Regular exercise relieves pinched nerves, which eliminates numbness in the limbs and other disorders caused by it.
How to exercise?
Exercises for the neck with osteochondrosis of the cervical spine are prescribed to relieve pain, restore mobility of the spine and prevent complications. They can be performed only on the prescription of a doctor and first under his guidance. Indeed, because of the complex and fragilethe structure of the spine in this section, a sharp or incorrectly performed movement can aggravate the situation, leading to displacement of the vertebrae or pinching of the nerve. Therefore, you can do it yourself at home only after the complex has been well studied under the guidance of a specialist. The patient does not have to choose which exercises to perform. In addition, you need to remember that gymnastics is effective only at the initial stage of the disease, so it should be part of a comprehensive treatment.
When prescribing exercises for the neck with osteochondrosis, the doctor must take into account the stage of the pathology, the general he alth of the patient, the presence of concomitant pathologies. For example, if the patient often experiences dizziness, it can only be practiced in a sitting or lying position, as there is a risk of falling. In addition, there are some contraindications for performing exercises for the neck with osteochondrosis. The doctor prescribes them individually, taking into account the presence of osteophytes or herniated discs, as well as the position of the vertebrae. For example, with increased mobility of the spine in this department, you need to practice in the Shants collar. It will prevent displacement of the joints.
Exercise rules
Gymnastics will be effective only if the complex is correctly selected and certain conditions are met during classes. This is especially important when performing exercises for the neck with osteochondrosis. So that gymnastics does not lead to a deterioration in the condition and complications, you must follow these rules:
- exercise only after pain and inflammation subside;
- it is advisable to perform the complex at least 2-3 times a day;
- all movements should be done slowly, smoothly;
- load gradually increase, avoiding pain;
- before starting classes, you need to warm up the muscles with a light massage;
- during the exercise you need to breathe calmly, do not hold your breath;
- each exercise should be repeated 5-7 times;
- the spine during exercise should be straight
- you need to do it daily, for several months, and in advanced cases - constantly.
Contraindications
Like any other treatment method, exercises for the neck with cervical osteochondrosis can not be performed by everyone. In case of serious violations, consultation with a doctor is necessary. Especially you need to be careful with physical activity in case of herniated discs, displacement of the vertebrae, instability of the spine. The main contraindication for therapeutic exercises for osteochondrosis is an exacerbation of the pathology and severe pain. In this condition, on the contrary, it is necessary to ensure the immobility of the cervical region, since any awkward movement can cause pinching of the nerves or blood vessels, as well as subluxation of the vertebrae. In addition, exercises for the neck with osteochondrosis are contraindicated in:
- infectious and inflammatory diseases;
- increased body temperature;
- acute heart failure;
- exacerbation of chronicdiseases.
There are also certain contraindications in performing certain movements. With osteochondrosis in advanced stages, as well as in the presence of a hernia, it is impossible to perform twisting, head rotation, and it is forbidden to jump. It is important to avoid sudden movements, tilting the head back. Also, with osteochondrosis, it is not recommended to use simulators and devices for stretching the cervical spine without a doctor's prescription.
Different study methods
Perform exercises for the neck and back with osteochondrosis is necessary for everyone who has been diagnosed with this. They are also needed by those who are at risk. These are knowledge workers, programmers, students. Regular performance of special exercises will help prevent the development of osteochondrosis, improve cerebral circulation, and relieve headaches. Strengthening the muscles of the neck will help to avoid spasms when staying in one position for a long time or during increased physical exertion.
To do this now there are different methods of training. There are special exercises to strengthen the neck with osteochondrosis, to prevent this pathology. A lighter complex is recommended for use in herniated intervertebral discs or in the presence of osteophytes. In addition, there are several proprietary techniques created by well-known orthopedic doctors:
- Dr. S. Bubnovsky created a complex that cures people from osteochondrosis without drugs and operations, the exercises in it are based on the use of special simulators;
- Specially for the neck, the technique of Dr. A. Shishonin was created, these exercises help to avoidcomplications and increase muscle elasticity;
- complex, created by Dr. Norbekov, is characterized by an integrated approach to working out the muscles not only of the neck, but of the shoulder girdle and back;
- P. Evdokimenko's exercises are available even to bedridden patients, but are still effective for osteochondrosis.
Isometric exercises
This complex can be performed by all people for the prevention of osteochondrosis and neck injuries. It can be included in daily morning exercises, in the warm-up for athletes, or performed during the day, if necessary, to sit at the table for a long time. Isometric exercises involve a static load on the muscles. It increases their tone, increases elasticity, prevents muscle infringement. These exercises include:
- put your palm on your temple and try to tilt your head to one side, overcoming resistance;
- tilt your head to your shoulder, put the opposite hand on your temple and put pressure on it, not letting you raise your head;
- put your palms on your forehead and put pressure on your head, while straining your neck muscles, not allowing your head to lean back;
- weave your hands into a lock at the back of your head and put pressure on your head, trying to tilt it back;
- place hands clenched into a fist under the chin, tilt your head, resisting with your fists;
- tilt your head back and forth and to the sides without additional load.
The most common complex
There are also the most common exercises that are most often prescribed for cervical osteochondrosis. It is best to perform them while sitting on a stool. All exercises are simple, you can do them at any free time.
- It is better to start the complex with a warm-up of the muscles of the shoulder girdle. To do this, stretch your arms forward, rotate your hands, clench and unclench your fists. Then raise your shoulders to your ears together or alternately, perform rotational movements with your shoulders.
- Close your hands behind your head. Spread your elbows out to the sides.
- Tilt your head to the side, touching your shoulder with your ear. Hold this position for a while, feeling the muscles stretch.
- Perform slow head turns to the sides with maximum amplitude.
- Lower your head down, touch your chin to your chest. Turn your head to one side and the other.
- Close your hands behind your back. Turn your shoulders, bringing your shoulder blades together.
- Raise your left hand up, try to reach your left ear. Do the same with the other hand.
Exercises for the neck of Dr. Bubnovsky
Cervical osteochondrosis is a fairly common pathology. Moreover, patients rarely go to the doctor at the initial stages, when it is still possible to stop the progression of the pathology only with the help of conventional gymnastics. But there is a new technique that helps to cure osteochondrosis without medication and surgery. These are exercises for the neck of Dr. Bubnovsky. Osteochondrosis lends itself to this technique at any stage. Its peculiarity is the use of specially designed simulators,stretch marks, horizontal bars, which allow you to strengthen muscles without increased stress on them.
Dr. Shishonin's method
Quite popular is the gymnastics of the doctor from the center of Bubnovsky - A. Shishonin. Consists of a set of 7 exercises. You need to perform them first under the guidance of a specialist, and then, after learning all the movements, you can do it yourself at home. Shishonin's gymnastics includes the following exercises:
- "Metronome" - head tilts to the right and left with fixation in the extreme position for 5-10 seconds.
- "Spring" - lower the chin to the chest, then pull it forward and up.
- "Goose" - stretching your neck, perform turns to the sides without lowering your chin.
- "Looking at the sky" - turn your head to the side as much as possible, linger, looking up.
- "Frame" - repeat the previous exercise, but now the hand from the side where the head is turned lies on the opposite shoulder, so the shoulder girdle is connected to the work.
- "Fakir" - also turns the head to the side, but the arms bent at the elbows are raised above the head.
- "Heron" - take your hands back, connecting the shoulder blades, at the same time stretch your chin up.
Features of gymnastics in various pathologies
The most common exercises can be performed only for the prevention of osteochondrosis, as well as in the initial stages of pathology after consulting a doctor. In more serious cases,need only under the guidance of a specialist. You need to be especially careful with head movements in the presence of osteophytes on the vertebrae. After all, they can lead to infringement of blood vessels or nerves. The same is true for intervertebral hernia. In these cases, sudden movements should be avoided, exercises should be performed slowly, with a small amplitude. The purpose of training for such pathologies is to increase muscle tone and increase the mobility of the spine.
Only regular performance of special exercises prescribed by a doctor will help to avoid complications and stop degenerative processes in osteochondrosis. But at the same time, gymnastics should be part of a comprehensive treatment.
