In order to significantly improve the condition of a patient with cervical osteochondrosis, physiotherapy (PT) is often used. This helps eliminate many symptoms of this unpleasant disease.
How exactly do exercises 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 get rid of 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 not a problem to do physiotherapy alone. 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 not be forgotten during exercise therapy for cervical osteochondrosis? When performing exercises of the physiotherapy complex for cervical osteochondrosis, remember the following rules. This is important for your own safety. Exercises will only be effective if they are done correctly. Additionally, doing the exercises incorrectly can cause serious damage to your spine.
Contraindications to exercise therapy for osteochondrosis
- You cannot perform exercises during the acute phase of osteochondrosis. It is unacceptable to carry them out 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 advertisements for cervical traction devices. It is dangerous to use such devices without consulting a specialist. Simple negligence can cause serious injury.
- 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 stage
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 on the whole foot first, then on the balls of the toes and heels. In this case, the arms should be relaxed, hanging freely, the shoulders should be straightened and slightly lowered. The duration of the warm-up is 2 to 3 minutes.
1. Exercise aimed at relaxing the neck muscles
Stand straight. Your arms should hang freely alongside your body. Clench your fists, straighten 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. Head tilt to the side
This exercise can be performed standing or seated.
Gently tilt your head to the side (lowering your ear toward your shoulder). Feel the neck muscles stretch. Hold this for 10 to 15 seconds. Then slowly return to your 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 seated.
Tilt your head down. Try to touch the jugular socket with your chin. Turn your head to the right, as if sliding your chin along 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, pull them back slightly, as if to straighten them. Repeat 6 to 8 times.
5. Move your shoulders forward and back
This exercise can be performed standing or seated.
Starting position – shoulders freely straightened and lowered. We lift 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 the starting position. Repeat the exercise 6 to 8 times.
6. Tilt your head forward
This exercise can also be done standing or sitting.
Bend your neck forward, gently lower your chin toward your chest. Then you need to stand up slowly. 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, lower your shoulders. Press your shoulder blades toward your back. The outstretched arms move back slightly. Return to the starting position. Repeat the exercise 6 to 8 times. When performing this exercise, you should move your arms as little as possible and try to use only your back muscles.
8. Rotate the brushes
Arms at the sides, shoulders down. Bend your elbows, clench your fists. Perform 4 circular rotations at the wrist joint, without lowering your elbows, in one direction, 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 in the previous two. Perform 4 circular rotations at 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, lower your shoulders. Perform 4 rotations at 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, then let them fall freely. Breathing should be free and relaxed. Repeat 4 to 6 times.