To significantly improve the condition of a patient with cervical osteochondrosis, physiotherapy (FT) is often used. It helps to eliminate many of the symptoms of this unpleasant disease.
How exactly does exercise help?
Regular exercise therapy for cervical osteochondrosis strengthens muscles, relieves muscle spasms, increases blood circulation and improves the condition of intervertebral discs. If you choose the right set of exercises, it will help eliminate the unpleasant sensations that often accompany cervical osteochondrosis. These include headaches, shoulder and arm pain, and dizziness.
It is not always possible to contact a specialist. In principle, it is no problem to do physiotherapy on your own. These exercises can be easily done at home. There are simple sets of exercises that even a beginner can perform. One of these complexes will be presented below.
What should we not forget when carrying out exercise therapy for cervical osteochondrosis? When performing the exercises of the physiotherapeutic complex for cervical osteochondrosis, do not forget the following rules. This is important for your own safety. Exercises will only be effective if they are done correctly. Furthermore, doing the exercises incorrectly can cause serious damage to your spine.
Contraindications to exercise therapy for osteochondrosis
- It is not possible to exercise during the acute phase of osteochondrosis. It is unacceptable to perform them in 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 tempted by ads for cervical traction devices. It is not safe to use these devices without consulting a specialist. A simple oversight can cause serious injuries.
- If you have been diagnosed with an intervertebral hernia, it is unacceptable to perform these and other exercises without consulting a doctor!
An approximate complex of exercise therapy for cervical osteochondrosis in the non-acute phase
You should start with a warm-up. You can use regular walking in place as a warm-up exercise. It will be effective to walk first with the entire foot and then with the toes and heels. In this case, the arms should be relaxed, hanging freely, the shoulders should be straightened and slightly lowered. The heating duration is 2 to 3 minutes.
1. Exercise that aims to relax the neck muscles
Stand up. Your arms should hang freely at your sides. Clench your fists, tense your arms. At the same time, lower your shoulders and shoulder blades and straighten your back. Maintain tension for 30 seconds. Then relax and let your arms swing freely.
2. Head tilt to the side
This exercise can be performed standing or sitting.
Gently tilt your head to the side (lowering your ear toward your shoulder). Feel your neck muscles stretch. Hold this for 10-15 seconds. Then slowly return to the starting position and tilt your head to the other side. It is very important to perform this exercise as carefully as possible to avoid pain.
3. Turn your head to the side
This exercise can be performed standing or sitting.
Tilt your head down. Try touching the jugular cavity with your chin. Turn your head to the right, as if you are sliding your chin across the top of your sternum. Stay in this position for 3 to 6 seconds. Then slowly turn in the other direction. Repeat this exercise in each direction 5 to 7 times.
4. Raise and lower your shoulders
You can perform this exercise standing or sitting.
Raise your shoulders as high as possible without moving them forward. Lower them down, pull them back slightly, as if straightening them. Repeat 6 – 8 times.
5. Move your shoulders back and forth
This exercise can be performed standing or sitting.
Starting position – shoulders stretched and lowered freely. We raise our shoulders and move them forward. 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 to 8 times.
6. Tilt your head forward
This exercise can also be performed standing or sitting.
Bend your neck forward and gently lower your chin to your chest. Then you need to slowly straighten up. Repeat the exercise 6 to 8 times. Important: keep your back straight!
7. Swing your arms back
We perform this exercise standing or sitting.
Extend your arms to the sides and lower your shoulders. Press your shoulder blades toward your back. The extended straight arms will move slightly back. Return to starting position. Repeat the exercise 6-8 times. When performing this exercise, you need to move your arms as little as possible and try to use only your back muscles.
8. Rotate the brushes
Arms to the sides, shoulders down. Bend your elbows and make 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 to 6 times in each direction.
9. Rotate your elbows
The starting position is the same as the previous two. Make 4 circular rotations of the elbow joint in one direction and the other. There is no need to lower your elbows. Repeat 4 to 6 times in each direction.
10. Rotate your shoulders
Extend your arms to the sides and lower your shoulders. Perform 4 rotations of the shoulder joint in each direction. Repeat 4 to 6 times.
11. Raise and lower your hands
Relax your shoulders and arms. We raise our hands up and then lower them freely. Breathing should be free and relaxed. Repeat 4 – 6 times.