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 therapy for cervical osteochondrosis makes the muscles stronger, relieves muscle spasms, improves blood circulation, and improves the condition of the intervertebral disc. If you choose the right set of exercises, it will help 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 a specialist. In principle, it is not a problem to do physical therapy on your own. This exercise can be easily done at home. There is a set of simple exercises that even a beginner can handle. One of these complexes will be presented below.
What should we not forget when doing exercise therapy for cervical osteochondrosis? When performing exercises from the physical therapy complex for cervical osteochondrosis, do not forget the following rules. This is important for your own safety. Exercise will only be effective if done correctly. Also, doing exercises incorrectly can cause serious harm to your spine.
Contraindications for exercise therapy for osteochondrosis
- You can not do exercises during the acute phase of osteochondrosis. It is unacceptable to perform it through pain.
- Do 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 fooled by ads for cervical traction devices. It is not safe to use such devices without consulting an expert. Simple negligence can cause serious injury.
- If you have been diagnosed with an intervertebral hernia, it is unacceptable to do this and other exercises without consulting a doctor!
Estimated complex of exercise therapy for cervical osteochondrosis in the non-acute stage
You should start by warming up. You can use regular walking in place as a warm-up exercise. It will be effective to first walk with your full foot, and then on your toes and heels. In this case, the arms should be relaxed, hanging freely, the shoulders should be straightened and slightly lowered. The warm-up period is 2-3 minutes.
1. Exercise aims to relax the neck muscles
Stand up straight. Your arms should hang freely along your body. Clench your fists, tense 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 done either standing or sitting.
Slowly tilt your head to the side (drop your ears towards your shoulders). Feel the neck muscles stretch. Hold this for 10-15 seconds. Then slowly return to your starting position and tilt your head to the other side. It is very important to do this exercise as carefully as possible to avoid pain.
3. Turning the head to the side
This exercise can be done either standing or sitting.
Tilt your head down. Try to touch the jugular cavity with your chin. Turn your head to the right, as if sliding your chin along the top of your sternum. Stay in this position for 3 – 6 seconds. Then slowly turn to the other side. Repeat this exercise in each direction 5 – 7 times.
4. Raise and lower your shoulders
You can do this exercise either standing or sitting.
Raise your shoulders as high as possible without moving them forward. Lower it, pull it back a little, as if to straighten it. Repeat 6-8 times.
5. Move your shoulders forward and backward
This exercise can be done either standing or sitting.
Starting position - free shoulders are straightened and lowered. We shrug our shoulders and move it forward. Then you need to return to the starting position. Pull your shoulders back, trying 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 either standing or sitting.
Bend your neck forward, slowly lowering your chin to your chest. Then you need to slowly straighten. Repeat the exercise 6-8 times. Important: keep your back straight!
7. Swing your arms back
We do this exercise standing or sitting.
Extend your arms to the sides, lower your shoulders. Press your shoulder blades toward your back. The outstretched straight arm will move slightly backwards. Return to the starting position. Repeat the exercise 6-8 times. When doing this exercise, you need to move your arms to a minimum, and try to use only your back muscles.
8. Rotate the brush
Arms to the sides, shoulders down. Bend your elbows, clench your hands into fists. Make 4 circular rotations at the wrist joint, without lowering your elbow, in one direction, then 4 times in the other direction. 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 at the elbow joint in one direction and the other. No need to lower your elbows. Repeat 4 – 6 times in each direction.
10. Rotate your shoulders
Extend your arms to the sides, lower your shoulders. Perform 4 rotations on the shoulder joint in each direction. Repeat 4 to 6 times.
11. Raise and lower hands
Relax your shoulders and arms. We raise our hands up, then freely drop them down. Breathing should be free and relaxed. Repeat 4 – 6 times.