Osteochondrosis of the neck is a disease characterized by pain in the corresponding area of the spine and characterized by disc disease. Mostly, it is faced by those who lead a sedentary lifestyle and spend a lot of time in one position. One of the treatments is exercise therapy. Those at risk who have not yet received such a diagnosis should insist on taking precautions. Such courses require prior consultation with a doctor and their advice.
exercise at home or at work
Those facing this diagnosis should regularly take time to warm up the cervical spine. Otherwise, the disease can develop into a more serious health problem. Here are some exercises you can do during breaks at work or while watching TV at home:
- Lie on your back with a small pillow under your head and press with your head for 30 seconds. Then roll over and press your forehead against the pillow for another 30 seconds.
- Lie on the bed with your neck and head out of the way. First, lower your head, lie on your stomach, then on your back, and repeat the same movement on your left and right sides.
- Sit on a chair with your hands down. Spread your legs slightly apart. Do a slow but deep head first leaning forward, stretching your neck as far as you can, allowing your chin to reach your chest. Then come back and try to touch the back of your head with your back.
- In the same position, do a circular motion with your shoulders, first forward, then back. Try to practice in a large amount.
- Without changing position, tilt your head to the left shoulder first, then to the right.
- Raise your hand, bend it at the elbow, reach with your fingers to the opposite ear, and place your hand behind your head. Then do the same with the other hand.
- Sit up straight with your head back and your ears over the corresponding shoulders, first on one side and then on the other.
- Keeping your head straight, turn gently first to the left, then to the right.
- Put your palm on your forehead and press. In this case, the arm is stationary and resistance is only felt in the neck muscles. Hold like this for 20-30 seconds, then do the same with your palms behind your head. Then you need to alternately press the right cheek first, then the left cheek.
- Stand up, tilt your head back, tighten your neck muscles, and gently lower your head forward.
- Press your chin to your chest and gently turn your head from side to side.
All exercises should be repeated 5 times in each direction. If their implementation is accompanied by pain, both hands are needed.
Physical exercise in medical complexes
Exercise therapy for cervical osteochondrosis includes the following group of physical exercises:
- Stand or sit up straight and align your head so that your eyes are pointed straight ahead. Work only with your eyes. From left to right, in opposite directions, up and down, in different directions, make one rotation.
- Starting position - same as the previous exercise. Start by turning your head side to side a few times, then tilt your chin first to one shoulder and then the other.
- Lie on your back, spread your arms out to the sides parallel to the floor surface, and turn your body to your sides. When turning to the right, the left foot also turns to the right, and vice versa. When turning - exhale, when returning to starting position - inhale.
- Lie down with your arms by your sides and your legs straight. Sit down slowly, don't move suddenly, and use your hands to help yourself. Then take your starting position.
With such a diagnosis, not only physical activity related to a specific load is required, but also breathing:
- Stand or lie on your back with your hands on your stomach. Inhale slowly to fill and expand your stomach, then exhale more slowly to draw your stomach in.
- Lie down with one hand under your neck and the other under your chest. Take a deep breath and tighten your muscles. Then exhale - relax. Proceed slowly and smoothly.
Do all physical exercises 4-5 times and complete the following complex: Grasp the supports with both hands, stand between them (two tables, two chairs); connect your legs and rise to your toes. Use the lower part of your body to make a full circle, first in one direction and then in the other. The body must relax.
Prevention is always better than cure. But, unfortunately, no one thinks about it until a doctor makes a diagnosis. Those who spend a lot of time in one position with little movement and neglect exercise should follow these recommendations:
- Every hour, get up from the workplace, cross your palms behind your head, connect your shoulder blades and turn your body from side to side. To turn, you need to pause for a moment, then take your starting position. This should be done slowly, without sudden movements. Breathe calm and deep.
- In the workplace, you need to stretch your spine up and lean side to side as much as possible.
- At home, you can exercise on the floor without a rug. To do this, lie on your back and straighten your legs. Start by pulling the right leg to the chest, bend at the knee, then bend to the left. In this case, you can clasp the leg with your hand and press it against yourself.
- Kneel down and bend your upper body toward the floor. Bend your back as far as possible, lift your neck and head, and circle it, pressing your forehead to the floor.
- After a day of work or exercise, all you need to do is lie down on a hard, flat surface for 10 minutes to fully relax. You can pull your legs up to your belly and hug them.
This prophylaxis prevents not only the disease itself, but also the worsening of an existing disease. You need to do this regularly, not from time to time. This way you can avoid stooping and neck pain.
It is desirable to execute the presented complexes in the same order as the loads in them are in ascending order. The first exercise is a warm-up to help warm up and prepare the muscles for more severe loads.