The cervical spine is a rather fragile part of the body. With a sedentary lifestyle, it is he who undergoes the first deformations. Today, even schoolchildren are diagnosed with osteochondrosis of the cervical vertebrae. This can cause pain and discomfort in the shoulder girdle, reduce visual acuity and hearing, and cause cerebrovascular accident. A complex of gymnastics for the neck will help reduce the intensity of pain and improve the patient's condition.
Anatomy of the neck and adjacent muscles
The length and shape of this part of the body is individual. An interesting fact: the longer the neck, the less likely it is to develop problems with the vertebrae of this section of the spine. But if a person stubbornly continues to lead a sedentary lifestyle, cervical osteochondrosis may develop.
The anatomical structure of this part of the bodyquite complex and includes:
- The larynx and pharynx.
- Trachea.
- Esophagus.
- Carotid artery.
- Jugular veins.
- Seven vertebrae.
- Muscles.
- Lymph nodes.
The most common pathologies that cause discomfort and pain in this part of the body:
- Cervical spondylosis.
- Osteochondrosis.
- Inflammation of the lymph nodes.
- Thyroid disease.
- Injury to the cervical vertebrae and cartilage.
- Protrusion or herniated discs.
- Myositis.
- Occipital neuralgia syndrome.
Osteochondrosis of the cervical spine
Quite a dangerous disease. Patients most often underestimate its he alth implications. In recent years, osteochondrosis has become "younger" and it is diagnosed even in adolescents. Complications associated with the disease:
- migraine with and without classic aura, frequent headaches;
- decreased vision - myopia and astigmatism due to pinched optic nerve;
- hearing impairment;
- impaired blood circulation of the brain - for this reason, sleep problems, chronic fatigue, anxiety, depression are possible;
- asthenia and weakness;
- pain in the shoulder girdle;
- cartilage abrasion;
- dizziness, fainting, loss of consciousness.
Symptoms of neck problems
If at least one of thethe following conditions, you should start doing gymnastics for prevention. The neck can cause not only muscle pain, but also other symptoms:
- Frequent dizziness, fainting, constant feeling of weakness and lack of strength.
- Anxiety, sleep problems, unmotivated aggression and irritability are constant companions of impaired cerebral circulation.
- Gymnastics should be performed for pain in the neck, even if they are still implicit and not painful.
- Surges in pressure, hypertension may also indicate problems with the cervical vertebrae.
If you have any doubts about the diagnosis, you should consult a neurologist. To clarify the cause of poor he alth, sometimes you have to undergo a series of studies - magnetic resonance imaging, radiography, computed tomography.
List of prohibited exercises
Gymnastics for the neck (the full version is presented below) should not cause pain and discomfort. If pain occurs, stop immediately. For problems with the cervical spine, the following exercises are prohibited:
- lunges and squats with a barbell on your shoulders (you should hold it with a special grip in front of you);
- pull behind the block;
- pulling up the bar to the chin;
- aerobic exercises that involve trembling of the spinal column - jumps, jumps, jumps, almost all plyometric body movements;
- all trapezius and posterior deltoid exercises should be done with extreme caution and only when absolutely necessary.
If you violate this rule, the condition may worsen. Headaches will become aggravated, dizziness will be more frequent, vision may begin to rapidly fall and hearing will weaken. No wonder the basic rule of gymnastics for the neck of Dr. Shishonin says: do no harm. Any movements should be performed as carefully as possible, without jerking, trembling and straining.
Use of sports equipment
Is it possible to do gymnastics for the neck without special equipment? Most people are sure that training will not be effective without dumbbells and machines. This is mistake. The neck is a very fragile and vulnerable part of the body. Most often, simple movements are enough to strengthen the muscles around the vertebrae of the cervical region.
The main thing is to do them regularly, not from time to time. Only with daily efforts will there be a result. And dumbbells and other equipment are of secondary importance.
How to train your neck in the gym
There may be an erroneous opinion that power gymnastics is dangerous. The neck is a rather fragile part of the body. Nevertheless, strength exercises are not prohibited, moreover, some of them will help pump the sternoclavicular and scalene muscles.
Exercise algorithm for neck muscles with dumbbell pancake:
- Lie face up on a horizontal bench. The loin and shoulder blades are firmly pressed to the surface.
- Position yourself in such a way thatso that the neck hangs from the edge of the bench.
- Put the dumbbell pancake on your face, hold it with your hands and in no case let go completely.
- Then slowly lift your chin up and return to the starting position.
Before performing this exercise, you should consult a sports doctor or orthopedist. In some cases, it can provoke an exacerbation of osteochondrosis and spondylosis.
Exercises for the neck at home
The most popular gymnastics for Shishonin's neck without music. It will be described in the next section. And here is a simple complex that takes only ten minutes and is completely safe:
- The back is even, the legs are shoulder-width apart, the hands are on the belt. Make nodding movements with your head, trying to reach your chin to the sternum. Run ten times.
- The starting position is the same. Tilt your head, trying to alternately reach your left ear to your left shoulder and vice versa. Run ten times in each direction.
- Circular rotation of the head should be performed slowly, ten times in each direction.
- Resting the palms of the hands on the forehead, try to overcome the resistance and reach the chin to the sternum.
- Putting your hands on the back of your head, create tangible resistance and try to tilt your head back.
Gymnastics for Shishonin's neck
You can also study without music. Shishonin is a young doctor who has developed an effective set of exercises forhypertension. The description of the complete gymnastics for Shishonin's neck implies performance on a daily basis, with the number of repetitions of each movement from 3 to 5 times.
- "Metronome" - the first exercise. Standing straight on your feet, back relaxed and straight, move your head back and forth, then left and right.
- "Goose" - tilt your head as far forward as possible, while trying to describe an arcuate trajectory in the air.
- Spring is a static exercise. Press the chin to the sternum and freeze for a few seconds, then slowly return to the starting position.
- "Looking into the sky" allows you to improve blood circulation in the occipital region. Look forward, then try to turn your head as far to the right as possible. Looking up, stop for ten to thirty seconds.
- "Rama" - this exercise will help stretch the trapezius muscle. Place your right hand on your left shoulder. Turn your head to the right. Keep your elbow parallel to the floor. Freeze in this static position for ten to thirty minutes.
- "Fakir" - an exercise for the pectoral muscles. Join your palms in the lock and raise them above your head. Movements are made alternately left and right, freeze at each extreme point for ten to twenty seconds.
Results of regular exercise
The reward for a patient patient who does the exercises daily for at least one month will be the following:
- Visual clarity will improve.
- Blood pressure normalizes.
- Cerebral circulation will be restored.
- It will become easier to fall asleep and wake up in the morning.
- Anxiety and irritability will decrease.
- Neck pain will become less intense.
- Improve overall performance.
Vitamin-mineral complexes for osteochondrosis of the cervical spine
In parallel with doing exercises for the neck (without music or with it - it does not matter), it is useful to drink a course of drugs with a high content of B vitamins:
- "Pentovit" is a tablet preparation that contains pyridoxine hydrochloride and thiamine. It improves the condition of blood vessels and neurons, increases efficiency, normalizes sleep, stops hair loss and improves skin condition. Indicated for chronic osteochondrosis of the cervical spine.
- "Neuromultivit" contains pyridoxine, cyanocobalamin and thiamine. It has two forms of release - ampoules with liquid for injection and tablets for oral administration. Assimilated better when administered intramuscularly, like any B vitamins, in the form of hydrochloride.
- "Kombilipen" - another version of B vitamins in liquid form for intramuscular or intravenous administration. Improves cerebral circulation and helps reduce the intensity of symptoms of osteochondrosis of the cervical spine.
- Nicotinic acid tablets perfectly improves blood circulation, contributing to a rush of blood to the face and head. At first, it is worth taking the minimumdosage, as urticaria and flushing may occur.
Medical advice: how to keep your cervical spine he althy
In order for neck gymnastics not to be needed, it is enough to follow the following simple rules:
- at least three to four times a week, give an hour and a half to any moderate physical activity;
- avoid physical overwork;
- avoid hypothermia of the head, lower back, feet;
- quit smoking (extremely negative effect on cerebral vessels and blood circulation);
- try to get at least eight hours of sleep a night;
- do not sit for more than ten minutes in one position;
- when working at the computer, try to maintain the correct posture and not tilt your head too low.
To prevent problems with the neck, as a preventive measure, include the exercises described above in your sports workout. In order to strengthen the blood vessels and normalize the blood circulation of the brain, you should inject intramuscularly a couple of times a year or take pills of B vitamins.
