Osteochondrosis is a fairly common disease. This article will talk about which exercises can reduce pain, and when you can do them.
Gymnastics for the neck with cervical osteochondrosis
By doing the exercises described below on a regular basis, you can get rid of pain attacks with cervical osteochondrosis. They are easy enough to memorize and don't take a lot of time to complete.
- Place your palm on your forehead three times, then start pressing for about 10 seconds. It is very important that while doing this you feel the muscles in your neck tighten.
- After that, make the same movement, but put your palm on the back of your head.
- Perform similar actions alternately with the right and left hand, applying them to the temples.
- Tilt your head back slightly and try to touch your ear to your shoulder. Repeat the exercise at least five times on each side.
- Tilt your head back again, and, overcoming the resistance of the neck muscles, try to touch the jugular fossa with your chin. It must be performed at least 5 times.
- The shoulders and head are level and straight. Slowly turn your head one way and then the other. Do 5 reps.
- Make five rotational movements with your neck in both directions.
- Press the palm of your right hand to your left cheek and try to simulate rotational movements of your head.
The complex described above, if desired, can be improved by performing all the exercises in the supine position. Also, the complex should be included in the morning exercises for the neck with cervical osteochondrosis. Do not forget to do the movements during the work day.
A set of exercises for osteochondrosis of the cervical spine
- Warm up. Walking is used as a warm-up. First, the entire foot is used, then the socks and finally the heels. Warm up until you feel warm.
- Neck Relaxation Exercises. Stand straight with your arms along your body. Tighten your arm muscles and hold them in this state for 30 seconds. At the same time, straighten your back, lowering your shoulder blades and shoulders. Relax after that.
- Twisting of the cervical spine. This exercise should be performed while standing. Begin to lower the back of your head while twisting your vertebrae. Imagine the base of the spine moving forward in a circular path. It will be great if you can reach your chest with your chin without lifting your shoulders. When straightening, you must move in the opposite direction.
- Swing your hands. Stand up straight and tilt your body so that it is parallel to the ground. Spread your arms to the sides. In this case, you cannot reach with your shoulders to your ears. Take the crown forward and lower the shoulder blades to the spine. Begin to swing your arms, while pulling the shoulder blades towards the center of the body. Keep your arms straight. Do not do movements by inertia, it is necessary to strain the muscles.
All these exercises can be done only at the initial stage of the disease or for prophylaxis. If the disease progresses, it is better to consult a specialist.
Very often, pain in the neck is associated with pain in the temporal part of the head. They are caused by tension in the muscles of the neck and shoulders. To get rid of pain, you need to massage the temporal region.
Do not move your head in a circular pattern. If the disease has already passed the first stage of development, circular movements are prohibited - they lead to severe tension in the cervical spine, mainly in its lower part. Such head movements can cause not only pain, but also damage to soft tissues. You can not use various devices designed to stretch the vertebrae of the cervical spine. The vertebrae in this area are very sensitive, especially with cervical osteochondrosis. It is better not to do such procedures, or at least treat them with great care. Otherwise, you could injure yourself.
Video tutorials of exercises for the neck:
