In order to significantly improve the condition of patients with cervical osteochondrosis, physical therapy (PT) is often used. It helps to get rid of many symptoms of this unpleasant disease.
How exactly does exercise help?
Regular exercise in cervical osteochondrosis strengthens the muscles, relieves muscle spasms, increases blood circulation and improves the condition of the intervertebral discs. If you choose the right set of exercises, it will help you get rid of the unpleasant sensations that often accompany cervical osteochondrosis. These include headaches, pain in the shoulders and arms, and dizziness.
It is not always possible to contact an expert. In principle, it is not a problem to do physical therapy on your own. These exercises can easily be performed at home. There are simple sets of exercises that even a beginner can handle. One of these complexes will be presented below.
What should we not forget when carrying out exercise therapy for cervical osteochondrosis? When performing exercises from the complex of physical therapy for cervical osteochondrosis, do not forget the following rules. This is important for your safety. Exercises will only be effective if done correctly. In addition, doing the exercises incorrectly can seriously damage your spine.
Contraindications for exercise therapy for osteochondrosis
- You cannot perform exercises in the acute phase of osteochondrosis. It is unacceptable to perform them through pain.
- Perform the movements slowly, do not make sudden movements.
- Remember that if you have cervical osteochondrosis, you cannot make circular movements with your head. Also, don't throw your head back.
- Don't be tempted by advertisements for cervical traction devices. It is not safe to use such devices without consulting a specialist. Simple carelessness can cause serious injury.
- If you have been diagnosed with an intervertebral hernia, it is unacceptable to perform these and other exercises without consulting a doctor!
An approximate complex of exercise therapy for cervical osteochondrosis in the non-acute phase
You should start by warming up. You can use regular walking in place as a warm-up exercise. It would be effective to walk first on the whole foot, then on the toes and heels. In this case, the arms should be relaxed, hanging freely, the shoulders should be straight and slightly lowered. Warming up takes 2-3 minutes.
1. Exercise aimed at relaxing the neck muscles
Stand up straight. Your arms should hang freely next to your body. Clench your fists, tighten your arms. At the same time lower your shoulders and shoulder blades and straighten your back. Hold the tension for 30 seconds. Then relax and let your arms swing freely.
2. Tilt your head to the side
This exercise can be performed standing or sitting.
Tilt your head slightly to the side (dropping your ear towards your shoulder). Feel the neck muscles stretch. Hold this for 10-15 seconds. Then slowly return to the starting position and tilt your head to the other side. It is very important to perform this exercise as carefully as possible to avoid pain.
3. Turning the head to the side
This exercise can be performed standing or sitting.
Tilt your head down. Try to touch the jugular cavity with your chin. Turn your head to the right, as if you are sliding your chin over the top of your sternum. Stay in this position for 3-6 seconds. Then slowly turn in the other direction. Repeat this exercise in each direction 5-7 times.
4. Raise and lower your shoulders
You can perform this exercise standing or sitting.
Raise your shoulders as high as possible without moving forward. Lower them, pull them back slightly, as if straightening them. Repeat 6 – 8 times.
5. Move your shoulders forward and back
This exercise can be performed standing or sitting.
Starting position – shoulders freely straightened and lowered. We raise our shoulders and move them forward. Then you must return to the starting position. Pull your shoulders back, try to close your shoulder blades. Return to the starting position. Repeat the exercise 6-8 times.
6. Tilt your head forward
This exercise can also be done standing or sitting.
Bend your neck forward, gently lower your chin to your chest. Then you have to slowly stand up. Repeat the exercise 6-8 times. Important: keep your back straight!
7. Swing your arms back
We perform this exercise standing or sitting.
Extend your arms to the side, lower your shoulders. Press the shoulder blades towards the back. Outstretched straight arms will move slightly backwards. Return to the starting position. Repeat the exercise 6-8 times. When performing this exercise, it is necessary to move the arms as little as possible, and try to use only the back muscles.
8. Turn the brushes
Arms to the sides, shoulders down. Bend your elbows, clench your hands into fists. Make 4 circular rotations in the wrist joint, without lowering the elbows, in one direction, then 4 times in the other. Repeat 4-6 times in each direction.
9. Rotate your elbows
The starting position is the same as in the previous two. Make 4 circular rotations in the elbow joint in one and the other direction. No need to lower your elbows. Repeat 4-6 times in each direction.
10. Rotate your shoulders
Extend your arms to the side, lower your shoulders. Perform 4 rotations in the shoulder joint in each direction. Repeat 4 to 6 times.
11. Raise and lower your arms
Relax your shoulders and arms. We raise our hands up, and then lower them freely. Breathing should be free and relaxed. Repeat 4 – 6 times.