In order to significantly improve the condition of a patient with cervical osteochondrosis, physical therapy (PT) is often used. It helps to get rid of many of the symptoms of this unpleasant disease.
How exactly do exercises help?
Regular exercise therapy for cervical osteochondrosis makes the muscles stronger, 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 yourself. These exercises can be easily done 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 performing 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. Exercises will only be effective if done correctly. In addition, performing the exercises incorrectly can cause serious damage to your spine.
Contraindications to exercise therapy for osteochondrosis
- You cannot do exercises during the acute phase of osteochondrosis. It is unacceptable to perform 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 fooled by ads for cervical traction devices. It is not safe to use such devices without consulting an expert. Simple carelessness can cause serious injury.
- If you have been diagnosed with an intervertebral hernia, it is unacceptable to do these and other exercises without consulting a doctor!
An approximate exercise therapy complex for cervical osteochondrosis in the non-acute stage
You should start with a warm-up. You can use normal walking in place as a warm-up exercise. It will be effective to walk first with your full foot and then on your toes and heels. In this case, the hands should be relaxed, hanging freely, the shoulders should be straightened and slightly lowered. The duration of the warm-up is 2-3 minutes.
1. Exercise aimed at relaxing the neck muscles
Get up. Your arms should hang freely along your body. Clench your fists, stretch 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 the head to the side
This exercise can be done either standing or sitting.
Gently tilt your head to the side (dropping your ear toward your shoulder). 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 jawbone with your chin. Turn your head to the right, as if sliding your chin along the top of your breastbone. 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 either standing or sitting.
Raise your shoulders as high as possible without moving them 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 done either standing or sitting.
Starting position – shoulders freely straightened and lowered. We shrug our shoulders and move on. Then you need to return to the starting position. Pull your shoulders back, try to close your shoulder blades. Return to 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, gently lower your chin to your chest. Then you need to straighten slowly. Repeat the exercise 6-8 times. Important: keep your back straight!
7. Turn your hands back
We perform this exercise standing or sitting.
Stretch your arms to the sides, lower your shoulders. Press your shoulder blades toward your back. Outstretched straight arms will move slightly back. Return to starting position. Repeat the exercise 6-8 times. When performing this exercise, you should move your arms to a minimum and try to use only your back muscles.
8. Rotate the brushes
Arms at sides, shoulders down. Bend your elbows, clench your hands into fists. Make 4 circular rotations at the wrist joint, without lowering your elbows, in one direction and then 4 times in the other. Repeat 4-6 times in each direction.
9. Rotate your elbows
The starting position is the same as the previous two. Make 4 circular rotations at the elbow joint in one direction and the other. You don't need to lower your elbows. Repeat 4-6 times in each direction.
10. Rotate your shoulders
Stretch your arms to the sides, lower your shoulders. Perform 4 rotations at 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 and then drop them down freely. Breathing should be free and relaxed. Repeat 4-6 times.