Osteochondrosis of the cervical spine is a dangerous disease. The age threshold of incidence falls every year, so now the problem of treating cervical osteochondrosis is as acute as never before.
Unfortunately, the penetration of medicine in different parts of our country leaves much to be desired, therefore, self -prevention of disease and maintenance therapy at home is very relevant now.
We are assisted by various exercises for the prevention and treatment of cervical osteochondrosis and professionally designed exercise therapy (complex physical therapy).
Prevention of cervical osteochondrosis
Prevention of cervical osteochondrosis is massage and self -massage. The technique of heating massage, rubbing, patting, restores blood circulation to the muscles, relieves tension in the neck muscles. Massage can be done yourself, kneading and rubbing the back of the neck and base of the skull, thus eliminating blood stasis and restoring blood circulation to the head.
The workplace should be comfortable. Ergonomic chairs should be used. Elbows should be at table level, back straight, computer monitor slightly above view. In work, need to rest to reduce static load on the back.
The preventive measure of osteochondrosis is to do exercise for the cervical area. Less dangerous is isometric exercise, which consists of holding the load for 5-6 seconds. The head withstands the pressure of the palms. Exercises are performed without sudden movements, smoothly.
- Sit at a table with your back straight. Place your elbows on the table, press your ears to the palms of your hands, tilt your head to your shoulders, opponent with your hands. Hold for 10 seconds, 10 repetitions. The side muscles of the neck are strengthened. Repeat the same number of times on both sides.
- Sit at a table, place your hands on the table above your elbows, lean on your palms with your forehead, rest your hands and press your head for 10 seconds. Repeat 10 times.
- Lie on the floor behind you. Press the back of your head on the floor. Hold the position for 5-6 seconds.
- Lying on the floor on your stomach, press your forehead on the floor.
- Lie on the floor to your left, your left hand resting on the floor, place your head on it and press your head on your hand.
- The same goes for the right side.
- Sit on a chair with your back straight, connect the fingers in the lock, place on the back of the head, press the back of the head on the gripped fingers.
- Standing close to the wall, press the back of your head against the wall.
All of the above isometric exercises must be done with effort for 5-6 seconds, after which slowly relieve tension and relax. Do 5-10 repetitions.
Good effect on the condition of the cervical part of the execution of hanging on a horizontal bar. You can do the suspension with a wide and narrow grip for 30 seconds. Under the influence of its own weight, all the vertebrae of the spine are stretched.
You should pay attention to your habits, do not bend at the table, keep your posture, while talking on the phone, do not press the receiver with your ear to your shoulder. Make sure you rest every hour. Swimming is a good preventative measure.
To prevent this disease, you can do a simple set of exercises every day. The program contains exercises that are relatively easy to do. To determine the condition of the cervical spine, you can do a small test: bend your head forward and back, tilt it to your shoulders and turn your head left and right.
Normally, a person should bend his head 45 degrees, open bend 50. Tilt his head to the shoulder should be 45 degrees, turn his head 90 degrees in both directions.
Therapeutic exercises for osteochondrosis of the cervical spine
You can start therapeutic exercises only after the pain stops. You cannot exercise during an attack. After the attack, isometric exercises with low intensity are allowed, in this case the muscles are tense, withstanding the load. The neck muscles create a muscular corset that holds the vertebrae firmly.
All exercises must be done slowly, without jerks and sudden movements. Before doing a gymnastic complex, you should choose individual techniques, based on expert opinion.
Physiotherapist
- Sitting position, back and neck straight. Turn your head to the right and left as far as it will go, but slowly, not suddenly. Repeat 10 times.
- Sitting position, straight back and neck. Lower your head down, trying to touch your chest with your chin. 10 repetitions.
- Sitting position, pull chin and neck back, 10 repetitions.
- Sitting position, arms hanging freely along the body. Lift your shoulders slowly and hold for 10 seconds. To calm down. Do 10 repetitions.
- Lying on a hard surface, knead the neck muscles and base of the skull for 4 minutes. Try an intensive massage to smooth the blood flow.
- Rub while sitting or lying on the hard muscle surface between the shoulder blades and above the shoulder blades.
- In a circular motion, knead the muscles above the ears and up to the back of the head.
A set of exercises combined with slow, calm breathing. Breathing helps focus the exercise, helping to increase its effectiveness. It is advisable to repeat several times during the day. The range of motion is small. The prone position helps reduce the load on the vertebrae, you can’t try to do it all at once. The main thing is to be careful, gradual and class firmness.
- Lie on your back on the floor. One hand on the stomach, the other on the chest. Calm breath - stomach up, then chest. Exhale calmly, long. Try to make breathing longer than inhalation. Do it freely, relaxed. Do 10 repetitions.
- Lie on the floor on your stomach. Slowly lift your head, then your shoulders, then relax with your hands in front of you, lingering for 1 minute. Try to always remember about posture.
- Lying on my stomach. The hands are located along the body. Freely, slowly turn your head, trying to touch the floor with your ears. Repeat left and right 6 times.
- Sitting position. Tilt your head forward, then slowly tilt backwards until it stops, but not abruptly and not in pain. Repeat 10 times.
- Sit at the table. Place the elbows on the table, place the head in the palms of the hands, press the forehead in the palms of the hands. Try to push yourself as hard as possible. Do breathing exercises. Repeat 10 times.
- Rotate your head alternately 5 times to the left and right. If pain is felt, then one should limit the movement of the chin to the left to the shoulder, then to the right to the shoulder. Repeat 6 times.
Video manual on therapeutic exercises for cervical osteochondrosis
From the many video tutorials on therapeutic exercises presented on the network, you can choose the most effective for the treatment of the cervical spine. It is best to contact a specialist, follow the recommendations of an existing chiropractor and trust their experience.
Combining massage, self -massage, the achievements of medical massage technology, controlling your posture and doing a simple set of exercises for the cervical vertebrae, one will gain lightness, freedom, relaxation of movement and, perhaps, will forget about the existence of the cervix. osteochondrosis.