Exercises for the neck with osteochondrosis: the main complex.

Osteochondrosis of the neck is a disease that is manifested by pain in the corresponding area of the spine and is characterized by pathological changes in the intervertebral discs. In most cases, it is faced by people who lead a sedentary lifestyle and spend a lot of time in one position. One of the treatment methods is the exercise of exercise therapy. Those who are at risk, but do not yet have such a diagnosis, must comply with preventive measures. Such classes require prior consultation with a doctor and his recommendations.

Exercising at home or at work

neck exercises for osteochondrosis

Those who are faced with such a diagnosis should regularly spend time warming up the cervical vertebrae. Otherwise, this disease can develop into more serious health problems. There are exercises that can be done during breaks at work or at home in front of the TV:

  • Lie on your back, put a small pillow under your head and press your head against it for 30 seconds. Then roll over and press your forehead against the pillow for another 30 seconds.
  • Lie on the bed so that your neck and head are beyond its edge. First, lower your head down, lying on your stomach, then on your back, and then repeat the same on the right and left sides.
  • Sit in a chair with your hands down. Legs slightly apart. First tilt your head slowly but deeply forward, stretching your neck as far as possible and bringing your chin to your chest. Then back, trying to touch the back of the head with the back.
  • In the same position, make circular movements with your shoulders, first forward, then back. Try to perform the exercise with a large amplitude.
  • Without changing your position, tilt your head first to your left shoulder and then to your right.
  • Raise your hand, bend it at the elbow, and reach with your fingers to the opposite ear, running your hand behind the nape of your neck. Then do the same with the other hand.
  • Sit up straight, tilt your head back and reach your ear to the corresponding shoulder, first on one side and then on the other.
  • Keeping your head straight, gently turn it first to the left and then to the right.
  • Put your palm on your forehead and press on it. In this case, the arm is motionless, the resistance should be felt only in the neck muscles. Hold like this for 20-30 seconds and do the same with the palm of your hand on the back of your head. Then you need to alternately press first on the right cheek, and then on the left.
  • Stand up, throw your head back and, tensing your neck muscles, gently lower your head forward.
  • Touch your chin to your chest and gently turn your head left and right.

All exercises should be performed for 5 repetitions in each direction. If its implementation is accompanied by pain, support with the hands is required.

Medical complex physical exercises.

therapeutic exercises for cervical osteochondrosis

Exercise therapy for cervical osteochondrosis involves the following set of physical exercises:

  • Stand or sit up straight, align your head so that your gaze is directed forward. Work only with your eyes. Look at them from left to right, in the opposite direction, up and down, in different directions, turn them in a circle.
  • Starting position - as in the previous exercise. First turn your head several times to the left and right, then tilt your chin first to one shoulder and then to the other.
  • Lie on your back, extend your arms out to the sides parallel to the floor surface, and twist your body sideways. When turning to the right, the left foot also goes to the right, and vice versa. As you twist, exhale, returning to the starting position, inhale.
  • Lie down, arms by your sides, legs straight. Sit down slowly and without sudden movements, helping yourself with your hands. Then take your starting position.

With such a diagnosis, it is necessary to perform not only physical exercises associated with a certain load, but also breathing:

  • Stand or lie on your back, put your hands on your stomach. Inhale slowly, filling and inflating the stomach, and exhale even more slowly, drawing it in.
  • Lie down, place one hand just below your neck and the other below your chest. Take a breath and tighten your muscles. Then exhale - relaxation. Do it slowly and gently.

Perform all physical exercises 4-5 times and complete the complex as follows: take the supports with both hands, standing between them (two tables, two chairs); connect your legs and lift yourself up to your toes. Turn in a circle with the lower part of the body, first one way, then the other. The body must be relaxed.

disease prevention

exercises for cervical osteochondrosis

It is always best to prevent than to cure. But unfortunately, no one thinks about it until a doctor makes a diagnosis. Those who spend a lot of time in one position, rarely move and ignore sports, should follow these recommendations:

  • Every hour, get up from your workplace, cross your palms at the back of your head, connect your shoulder blades and turn your body to the left and right. When turning around, you need to stop for a fraction of a second, and then return to your starting position. This should be done slowly and without sudden movements. Breathing is calm and deep.
  • While in the workplace, you need to stretch your spine up as often as possible and do tilts to the left and right.
  • At home, you can do exercises on the floor without a mat. To do this, lie on your back and straighten your legs. Pull your right leg toward your chest first, bending it at the knee, and then your left. In this case, you can hold the leg with your hands and press it against you.
  • Get on your knees and bend your upper body towards the ground. Bend your back as far as possible, lifting your neck and head, then round them, pressing your forehead to the floor.
  • After a day of work or exercise, you just need to lie down on a hard, flat surface for 10 minutes, completely relaxed. You can bring your legs up to your stomach and hug them.

Such prevention can prevent not only the disease itself, but also the exacerbation of an existing one. You have to do this regularly, not once in a while. Then it will be possible to avoid slouching and pain in the neck.

It is desirable to perform the presented complexes in the same order, since the load on them goes in ascending order. The first exercises are warm-up exercises and help to warm up and prepare the muscles for more serious loads.