To significantly improve the condition of patients with cervical osteochondrosis, physical therapy (PT) is often used. It helps eliminate many of the symptoms of this unpleasant disease.
How exactly does exercise help?
Regular exercise therapy for cervical osteochondrosis makes muscles stronger, relieves muscle spasms, improves 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, pain in the shoulders and arms, and dizziness.
It is not always possible to contact a specialist. In principle, doing physical therapy yourself is not a problem. These exercises can be easily done at home. There is a simple set of exercises that even a beginner can handle. One of these complexes will be presented below.
What should we not forget when carrying out exercise therapy for cervical osteochondrosis? When performing exercises from the physical therapy complex for cervical osteochondrosis, do not forget about the following rules. This is important for your own safety. Exercise will only be effective if done correctly. Additionally, doing 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 do it through pain.
- Make movements slowly, do not make sudden movements.
- Remember that if you suffer from cervical osteochondrosis, you cannot make circular movements with your head. Also, don't tilt your head back.
- Don't be tempted by advertisements for cervical traction devices. It is unsafe to use such devices without consulting a specialist. Simple carelessness can cause serious injury.
- If you have been diagnosed with an intervertebral hernia, performing these and other exercises without consulting a doctor is unacceptable!
Approximate exercise therapy complex 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 first walk on the whole foot, then on the toes and heels. In this case, the arms should be relaxed, hanging freely, the shoulders should be straightened and slightly lowered down. The duration of the warm-up is 2-3 minutes.
1. Exercises aimed at relaxing the neck muscles
Stand up straight. 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 your head to the side
This exercise can be done standing or sitting.
Slowly tilt your head to the side (lower your ear towards your shoulder). Feel the 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 important to perform these exercises as carefully as possible to avoid pain.
3. Turning the head to the side
This exercise can be done standing or sitting.
Tilt your head down. Try touching the jugular cavity 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 – 6 seconds. Then slowly turn the other way. Repeat this exercise in each direction 5 – 7 times.
4. Raise and lower your shoulders
You can do this exercise standing or sitting.
Raise your shoulders as high as possible without moving them forward. Lower it, pull it back slightly, as if straightening it. Repeat 6 – 8 times.
5. Move your shoulders back and forth
This exercise can be done standing or sitting.
Starting position – shoulders straightened and lowered freely. We raise our shoulders and move them forward. Then you have to return to the starting position. Pull your shoulders back, try to squeeze your shoulder blades together. Return to starting position. Repeat this exercise 6 – 8 times.
6. Tilt your head forward
This exercise can also be done while standing or sitting.
Bend your neck forward, slowly lowering your chin to your chest. Then you need to straighten it slowly. Repeat this exercise 6 – 8 times. Important: keep your back straight!
7. Swing your arms back
We do this exercise while standing or sitting.
Spread your arms to the sides, lower your shoulders. Press your shoulder blades towards your back. Outstretched straight arms will move slightly backwards. Return to starting position. Repeat this exercise 6-8 times. When doing this exercise, you need to move your arms as little as possible, and try to use only your back muscles.
8. Rotate the brush
Arms to the sides, shoulders down. Bend your elbows, clench your fists. Perform 4 circular rotations of the wrist joints, without lowering the elbows, in one direction, 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. Perform 4 circular rotations of the elbow joints in one direction and the other. No need to lower your elbows. Repeat 4 – 6 times in each direction.
10. Roll your shoulders
Spread your arms to the sides, lower your shoulders. Perform 4 rotations of the shoulder joints in each direction. Repeat 4 to 6 times.
11. Raise and lower your hands
Relax your shoulders and arms. We raise our hands up, then freely lower them. Breathing should be free and relaxed. Repeat 4 – 6 times.