Osteochondrosis of the cervical spine is an insidious disease. The incidence age threshold is declining year by year, making the problem of treating cervical osteochondrosis as acute as ever.
Unfortunately, the spread of medicine in different parts of our country leaves much to be desired, so self-prevention of the disease and home maintenance therapy are extremely topical today.
Various exercises for the prevention and treatment of osteochondrosis of the neck and professionally designed movement therapy (physiotherapy complexes) help.
Prevention of cervical osteochondrosis
Prevention of cervical osteochondrosis massage and self-massage. Massage, rubbing, groping warm-up techniques restore blood circulation to the muscles, relieving tension in the neck muscles. You can also perform the massage with your own hands, kneading and rubbing the back of the neck and the skull belt, thus eliminating blood clots and restoring blood circulation to the head.
The workplace should be comfortable. An ergonomic chair should be used. The elbows should be at the height of the table, the back straight, and the computer monitor slightly above the gaze. There should be breaks during work to reduce the static load on the back.
A preventive measure for osteochondrosis is to perform exercises in the neck region. Isometric exercises, which consist of counterbalancing a load lasting 5-6 seconds, are less dangerous. The head withstands the pressure of the palm. The exercises are performed smoothly without sudden movements.
- Sitting at a table with his back straight. Place your elbows on the table, press your ears to your palms, tilt your head to your shoulders, counterbalancing by hand. Hold for 10 seconds, repeat 10 times. The lateral muscles of the neck are strengthened. Repeat on both sides the same time.
- Sitting at the table, place your hand on the table on your elbow, lean on your palm with your forehead, rest your hand and press your head for 10 seconds. Repeat 10 times.
- Lie on the floor on your back. Press the back of your head to the floor. Hold the position for 5-6 seconds.
- Lie on the floor on your stomach, press your forehead to the floor.
- Lie on the floor on your left side, your left hand lying on the floor, put your head on it and press your head on your hand.
- Same on the right.
- Sitting in a chair with your back straight, close your fingers in the lock, put the back of your head up, press the back of your head over your clasped fingers.
- Standing close to the wall, push your head against the wall.
Each of the above isometric exercises should be performed with effort for 5-6 seconds, then slowly relieve tension and relax. Perform 5-10 repetitions.
The implementation of the hooks on the horizontal band has a positive effect on the condition of the neck section. You can make hooks for 30 seconds with a wide and narrow handle. Due to its own weight, all the vertebrae in the spine are tensed.
Pay attention to your habits, do not bend down at the table, keep your posture while on the phone, do not press the handset to your shoulder. Be sure to take an hourly break. Swimming is a good preventative measure.
You can do small, simple exercises every day to prevent the disease. The program includes exercises that are easy to perform. To determine the condition of your cervical spine, you can perform minor examinations: bend your head back and forth, tilt it over your shoulder, and turn it right and left.
Normally, a person should bend their head 45 degrees, bend 50 degrees. Bend your head to your shoulder 45 degrees and turn your head 90 degrees in either direction.
Therapeutic exercises in osteochondrosis of the cervical spine
You can only start therapeutic exercises after the pain has stopped. You cannot practice during the attack. After an attack, low-intensity isometric exercises are allowed, in which case the muscles become tense and resist the load. The muscles in the neck create a muscular corset that holds the vertebrae firmly.
All exercises should be performed slowly, without jerks and sudden movements. Before performing gymnastic complexes, you must choose an individual technique based on the opinion of a specialist.
Physiotherapist
- Sitting position, back and neck straight. Turn your head right and left as much as you can, but carefully, not suddenly. Repeat 10 times.
- Sitting position, straight back and neck. Lower your head, try to touch your chest with your chin. 10 repetitions.
- In a sitting position, pull your chin and neck back, 10 reps.
- Sitting position, arms hanging freely along the body. Gently lift your shoulders and hold for 10 seconds. To relax. Perform 10 repetitions.
- Laying on a hard surface, it kneads the muscles of the neck and skull for 4 minutes. Try massaging intensively to improve blood flow.
- Rub the hard surface of the muscle between the shoulder blades and above the shoulder blades while sitting or lying down.
- Knead the muscles above the ear and all the way to the back of the head in a circular motion.
A series of exercises combined with slow, calm breathing. Breathing helps you focus on the exercise, helping to increase its effectiveness. It is advisable to repeat several times during the day. The range of motion is small. The position on the abdomen helps to reduce the load on the vertebrae, not everything can be done at once. The most important are caution, gradation, and class permanence.
- Lying on the floor. One hand on the abdomen and the other on the chest. Calm breath - the stomach rises and then the chest. Breathe calmly for a long time. Try to make the exhale longer than the inhalation. Do it freely. Perform 10 repetitions.
- Lying on his stomach on the ground. Slowly raise your head, then your shoulders, then relax, holding your hand in front of you, stay for 1 minute. Always try to remember your posture.
- Lying on her stomach. The hands are located along the body. Turn your head freely, slowly, and try to touch the floor with your ears. Repeat left and right 6 times.
- Sitting position. Tilt your head forward, then slowly tilt it back until it stops, but not sharply and painlessly. Repeat 10 times.
- Sitting at the table. Put your elbows on the table, put your head on your palms, press your forehead over your palms. Try to force yourself as much as possible. Exhale. Repeat 10 times.
- Rotate your head alternately left and right 5 times. If you feel pain, restrict the movement of the chin to the left shoulder and then to the right shoulder. Repeat 6 times.
Video manuals on therapeutic practices for cervical osteochondrosis
From the many video tutorials on therapeutic exercises presented on the network, you can choose the most effective for treating the cervical spine. It is better to contact a specialist, follow the recommendations of existing chiropractors and trust their experience.
By combining the advances of massage, self-massage, therapeutic massage technology, posture control and simple exercises for the cervical vertebrae, one gains lightness, freedom, loose movement and possibly forgets the existence of the cervical vertebrae. osteochondrosis.