Physical exercises for cervical osteochondrosis according to Sittel. Effective exercises for the treatment of cervical osteochondrosis

Osteochondrosis of the cervical spine is a degenerative-dystrophic lesion of the vertebrae and intervertebral structures of an inflammatory nature.

This kind of diseases of the musculoskeletal system require immediate medical attention: with chronicity, the process is practically incurable.

Most often, they resort to drug treatment, which involves taking certain drugs. However, do not forget about such an effective method of treatment as exercise therapy (physiotherapy exercises).

Although physical therapy itself cannot replace physical therapy and drug therapy, it will be a good help in treatment.

General information about cervical osteochondrosis

As mentioned, osteochondrosis is an inflammatory disease that affects the intervertebral structures and the vertebrae themselves. Most often, the disease manifests itself for the following reasons:

Hypodynamia (lack of movement).

Long-term static loads on the spine in the cervical region with the physical nature of the work, with improper sleep, etc.

Unfavorable environmental conditions.

The presence of concomitant diseases of the musculoskeletal system.

Taking steroid medications.

Hypothermia.

Age over 40 years.

Symptoms of osteochondrosis are also specific. Pathology is characterized by:

Intense pain in the neck (manifested due to infringement of the nerve roots and inflammation).

Discomfort in the shoulder area (caused by muscle hypertonicity).

Numbness of hands.

Feeling of goosebumps.

Muscle weakness.

Osteochondrosis is an unpleasant disease that leads to a decrease in the functional activity of the neck and leads to the development of intervertebral hernias.

The mechanism of action of exercise therapy

Therapeutic exercise is indicated for any patient suffering from problems with the cervical spine. LFC solves several problems at once:

Relieves muscle hypertonicity. This is one of the prerequisites for preventing pain and complications.

Helps strengthen neck muscles.

Allows you to normalize the nutrition of the intervertebral discs.

It makes it possible to stop the destruction of spinal tissues.

It normalizes the motor activity of the spine at the level of the neck.

To understand these issues and eliminate pathological processes, it is necessary to regularly perform sets of simple exercises. There are dozens of sources describing exercises for osteochondrosis of the cervical spine, but not all methods of gymnastics are equally effective and safe.

Gentle exercises for osteochondrosis

To keep the neck in good shape, it is recommended to perform “soft” sets of exercises. It is important to keep in mind: do not be zealous during the period of exacerbation. You can do these exercises only in the period between exacerbations (in remission or subacute condition).

Complex №1

1) Get into a comfortable position. Lower your hands “at the seams”, keep an even posture, straighten as much as possible. Carefully and without haste, turn your head almost 90 degrees. To begin with, a small amplitude is enough, as you improve, you need to turn your head more and more. Haste is dangerous: dislocation of the vertebrae or pinching of the nerves may occur. During the period of exacerbation, you can make slight turning movements with your head, but nothing more. Perform a similar exercise 7-10 times in each direction.

2) Starting position, as in the first exercise. Standing with an extended back. Relax your neck as much as possible. Slowly lower your head to touch your chest with your chin. With a slight springy movement, raise your head to its original position. If the level of mobility of the neck does not allow you to bend so much, the exercise is performed as much as possible. Quantity - 7-10 times.

3) Maintain the position, as in the first two exercises. Relax the muscles of the neck and shoulders. Bend your head back with a slow movement. It is important to do this slowly and smoothly to avoid injury. Extend the chin as far as the anatomy of the patient's cervical region allows.

A similar set of three exercises helps to restore the nutrition of the cervical vertebrae, restores elasticity to the muscles, and flexibility to the spinal column.

Complex number 2.

Can be performed during an exacerbation.

1) Position - preferably standing. Let's sit down. Straighten the neck, relax all the muscles of the collar zone, including the shoulders. Place one palm on the forehead. Make a movement, as if there is a desire to push the hand away with the head. Such resistance leads to a sharp tension in the muscles of the neck, and then to their relaxation.

2) Perform an identical exercise, pressing your hand to the temporal region. The movement should be smooth and unsharp. The "confrontation" of the hand and head should last for 3 seconds. It does not make sense to continue for more time: lactic acid will begin to accumulate and the muscles will get tired, it will be more difficult to do physical exercise. Run 5-10 times.

3) Take a seated position. Straighten your back and neck, relax. Pull your shoulders up to your ears, hold each time for 3-5 seconds. Then lower your shoulders and relax again. It is also not worth keeping the position longer.

4) Stand up straight, stretch your arms across the body, forming the letter "T". Make 10 circular movements in one direction, and then in the other direction.

5) At the end of the exercises, rub the neck (light massage). Massage the neck with rubbing and circular movements for 3 minutes.

6) Starting position - standing or sitting with a straight back. Shake your head for three minutes. The amplitude must be minimal. By nature, this exercise is similar to the non-verbal “yes” gesture.

Complex number 3.

1) Stand up straight, feet shoulder-width apart. Tilt your body, stretch your arms. Perform the exercise, known to everyone since school, as a “mill”.

2) Sit down or stand up. Straighten the spinal column. Touch your shoulder with your ear, then repeat the same on the other side.

3) Make head movements imitating “yes” and “no” gestures.

All of the above are the simplest exercises for cervical osteochondrosis.

Who is suitable for such complexes?

These complexes are ideal for people with the initial stage of neck problems, as well as patients with severe restrictions on the mobility of the spinal column. They can be performed, including in the acute course of the disease (except for the first).

The most effective exercises for osteochondrosis of the cervical spine

Physical activity from complex No. 1 is strictly contraindicated during an exacerbation. They are appointed only during remission.

Complex №1

1) Lying position (it is impossible to lie down on the bare floor, osteochondrosis "does not like" hypothermia). Place the right hand on the stomach, put the left hand on the chest (for left-handers, respectively, the opposite is true). Begin rhythmically and slowly breathe deeply. Take in as much air as possible.

2) The starting position is identical. You don't need to put your hands on it, you need to lean on them. Carefully rise on your hands, stretch your neck, then also carefully return to the original position. Repeat 7-10 times.

3) Lie on your stomach. Straighten your arms along the body "at the seams". Turn your head 90 degrees and touch the floor with your ear. Repeat the same with the other ear.

4) Take a seated position. Straighten the neck. As you exhale, lower your head to your chest and press your chin as hard as possible, while inhaling, return to the starting position.

5) Posture - sitting or standing. Relax your neck and shoulders. Lower your head to your chest, begin to make light rotational circular movements of your head along the axis of the spine. Attention! Such a gymnast must be performed extremely carefully, the risk of dislocations is high.

Complex №2

The complex consists of three parts: warm-up, main part, end. You can perform such gymnastics, including during the period of exacerbation. She is universal. Standing position.

1) Put your hands on your shoulders. Make circular movements. 10 times in one direction, 10 in the other direction.

2) Spread the upper limbs with clenched fists to the sides. Bend your arms (as if wanting to show off your inflated biceps), then straighten them, forming the letter “T” with your body. At the end of the exercise, shake your hands to relieve tension.

3) Perform exercise No. 1 from the sparing complex No. 2. In this case, the hands should be brought into the lock and pressed to the forehead. This exercise is considered more difficult because the tension is higher.

4) Standing position. Bring your hands into the castle, place on the back of the head. Overcoming the resistance of the hands, try to throw back the head. This exercise is very similar to the previous one.

5) Bring your shoulders forward, as if shivering, return them to their normal position.

6) Pull your shoulders back.

7) Lie down on the floor. Raise your neck as high as possible, stay in this state for 5 seconds, then return to a normal position.

8) Grab your head with your hand. Pull in the opposite direction

All the described exercises, both sparing and more complex, are performed 7-20 times 3-4 times a day.

This kind of gymnastics is useful for people during exacerbations (not counting the first complex), it also helps to normalize the nutrition of the spine and is ideal for those who want the remission to last as long as possible.

Why do you need to do exercises?

They need to be done for several reasons:

With all the effectiveness of medications, they are not able to restore neck mobility. This is precisely the task of physiotherapy exercises.

After exercise, the nutrition of the spine improves.

Remissions become longer.

The spine restores motor activity.

Muscle relaxation and pain relief

No matter how effective the exercises for cervical osteochondrosis are, they must be done correctly. Otherwise, there is a high probability that things will only get worse.

Most exercises can be done in an acute period, but you should carefully listen to your own well-being.

If there is pain in the neck during execution, gymnastics should be stopped immediately.

It is better to do gymnastics in a group, but no one forbids doing it at home.

It is worth doing exercises for the neck several times a day, otherwise the effect will be minimal.

All exercises must be performed slowly so that there are no injuries.

Exercise therapy works great in combination with other methods of treatment. It is important to perform the exercises correctly, observing all safety rules. Then the cervical spine will thank you.

Osteochondrosis of the cervical region- an unpleasant disease that significantly worsens the quality of life.

The reasons for it can be lifestyle disorders - lack of physical activity, improper exercise, poor nutrition.

Treatment should be active and complex.

One of its important measures is physical therapy or gymnastics.

It helps to relieve unpleasant symptoms and prevent possible negative consequences.

About what exercises to perform and how, will go further in the article.

What is LFC?

Properly selected set of exercises for osteochondrosis of the cervical spine helps reduce pain or get rid of them altogether restore muscle tone.

Physical training helps improve blood circulation, and its effectiveness has long been proven by doctors. Regular exercises improve the general condition of patients, relieve them of the discomfort characteristic of the disease.

They contribute to the fact that the muscles move along the correct trajectory, and the brain receives a sufficient amount of blood. Gymnastics strengthens the muscle mass of the neck, which is why it can better withstand the loads placed on it during the day.

Indications for the use of therapeutic exercises

Exercise therapy for osteochondrosis of the cervical spine is indicated in such cases:

• clinical manifestations of cervical osteochondrosis;
• pain with a vertebrogenic cause;
• increased risk of damage to the intervertebral discs with their possible fusion.

The use of exercise therapy for osteochondrosis of the cervical spine

It is best to start exercising in the early stages of the development of the disease.. Please note that they are shown only during remission - at the stage of exacerbation, it is forbidden to perform them.

In addition, exercise therapy has the following contraindications:

• acute infections;
• acute course of a heart attack;
• tachycardia and bradycardia;
• epilepsy;
• bleeding disorders (hemophilia);
• Parkinson's disease;
• exacerbation of chronic kidney and liver diseases;
• neoplasms.

Despite all the benefits of exercise, you can only do them with a doctor's prescription. When choosing the right complex, he will take into account the symptoms of the disease, the level of physical fitness, the individual characteristics of the body and other important factors.

Exercise therapy for the treatment of cervical osteochondrosis: technique

Preparation and warm-up

And did you know that…

Next fact

First you need to know what when performing a set of exercises, you should focus on your feelings. Do not set yourself the goal of doing the maximum number of repetitions. If during the execution you feel dizzy, “bursting”, pressure in your ears or eyes, then this exercise should be excluded from the complex for a while. Try it again 5-7 days after you started to perform the complex.

Initially, it is important to prepare for the exercises. Assess how mobile your cervical spine is.

If you experience discomfort and pain even with a slight turn of the head to the side or tilt, then Before starting the complex, do the following:

• You need to take a dry terry towel, fold it lengthwise several times and throw it over your neck so that both ends hang down on your chest in front. Grasp these ends and alternately move them up and down, rubbing your neck in this way. When you feel the warmth in your neck, spread your arms wider and move the towel to the right and left to warm up other muscle groups.
• Lie on your back across the bed with your shoulders on the edge of the bed and your head hanging down freely. Hold this position for a few minutes, and then you need to “roll” your head along the edge of the bed. This allows you to use the muscles of the neck without loading the spine.

The next mandatory step is warm-up exercises.. Their goal is to prepare the muscles of the neck and shoulder girdle for further stress. Proper warm-up largely determines the effectiveness of the entire complex.

It may include exercises such as:

1. You need to stand up straight, keep your back straight, put your feet shoulder-width apart. Now alternately lift your shoulders up, making a short movement and lowering your shoulder under its own weight. In front of a mirror, this exercise will look like a twitch of the shoulders. Do it within two minutes.
2. The starting position is the same. Raise both shoulders and "throw" them down at the same time. At the same time, pay attention that the shoulders do not rise too high. You should not put much stress on your shoulders, neck and arms, because this is a warm-up. The duration of the exercise is two minutes..
3. You need to stand up straight, put your feet shoulder-width apart, stretch your arms forward and place them parallel to the floor. Next, you need to sharply cross your arms, each moving in the opposite direction: left - to the right, right - to the left. Perform 10-15 such movements.

Video: "Basic therapeutic exercises for osteochondrosis of the neck"

Basic exercises

Now let's move on to the main complexes. The next group of exercises is aimed at stretching muscle groups. located near the cervical spine. Thanks to the active work of muscle fibers, stimulation of blood flow to the spinal tissues and their proper nutrition are ensured.

Basic exercises help eliminate muscle spasms, often provoking pain.

1. You need to sit on a chair with a straight back, completely press your feet to the floor, keep your back straight. Gently tilt your head to the left, making sure that your shoulders do not rise. At the extreme point, try to linger for 10-15 seconds, then “roll” your head to the right along your chest and return to the starting position. Repeat the same exercise for the other side. In each direction, do 3-5 slopes.
2. The starting position is similar, but the body needs to be tilted forward a little, resting your palms on your knees. Without tilting your head, stretch your neck forward, as if trying to look under the chair as far as possible. You should feel tension in your sides. In the extreme position, linger for 5-10 seconds, then freely lower your head and let the neck muscles relax completely. Repeat 5-7 times.
3. You need to stand up straight with a straight back. Trying not to lean to the side, stretch down with the fingers of your left hand and at the same time lift your right shoulder up. In the process of execution, the tension of the muscles that lead from the base of the neck to the shoulder should be felt. At the extreme point, do not linger, return to the starting position and repeat the exercise for the second side. You need to do 6-8 repetitions.

Also basic complexes include exercises aimed at strengthening the muscles of the neck and increase their resilience. This may seem unnecessary, since the pain experienced with cervical osteochondrosis comes from other structures.

However, there is a need for this. If the neck muscles are strong and elastic, then they are less prone to spasms. Exercises help improve the supply of nutrients to the tissues of the cervical spine, normalize the process of removing their decay products.

1. You need to lie face up on the floor, rest on your elbows and forearms. Now you need to throw your head as far back as possible and roll it from one shoulder to another, so that the amplitude is 180 degrees, and the shoulders are the extreme points. The quality of execution is important: you should feel how all the muscles of the neck tense in turn when moving the head from side to side. Perform 6-8 movements.
2. Now sit in a chair with a straight back. You need to hold a pencil in your teeth and “write” the letters of the alphabet in the air in front of you. The size of these imaginary letters should be approximately equal to the size of your head - you need to write large and sweeping. When doing exercises, you can feel a distinct crunch in your neck. If there is no pain, do not stop the exercise. Do it for 2-3 minutes.
3. You need to sit on a chair, straighten your back, put your hands behind your head and clasp your hands around your neck with a lock. Now tilt your head (not the body) back, simultaneously pressing on the neck with your palms. It is important that the resistance of the hands is sufficient - then the head will move back with little effort. Alternate between 5-10 seconds of tension and 5-10 seconds of relaxation for 2-3 minutes.
4. Sit on a chair located in front of the table, rest your elbows on the tabletop. Grasp the lower jaw with open palms and tilt your head down, at the same time resisting with your hands. It is important not to overdo it - a slight tension in the neck muscles is enough. The duration and technique are the same as in the previous exercise..
5. While sitting in a chair, keep your back straight and rotate your head clockwise. Try to lower your head as close as possible to the right shoulder, then back, right shoulder, then to the chest. Do the same counterclockwise. Please note that if you have severe vestibular symptoms of cervical osteochondrosis, then this exercise is best performed in the presence of someone, as it can cause severe dizziness.

Video: "Complex for the prevention of osteochondrosis of the neck"

Completion

The final stage of the complex is aimed at consolidating the result and preventing the deterioration of the condition in this disease.

After finishing gymnastics, create a so-called "buffer" that will protect heated muscles from hypothermia.

You can use a terry towel, scarf, turtleneck sweater - anything that covers your neck and shoulders to prevent hypothermia.

This "protection" must be left for at least half an hour.

If a specialist has prescribed you the use of ointments, gels and other local preparations, they can be applied after gymnastics - so the active ingredients are better absorbed by the skin.

By warming the collar zone, spasms of blood vessels and muscles can be prevented, which can increase or develop pain, worsen the blood supply to the cervical region.

Conclusion

Summarizing all that has been said, we can highlight the following points:

• exercise therapy- an important measure of therapy for osteochondrosis, aimed at eliminating unpleasant symptoms and preventing complications.
• Gymnastics should be done regularly.
• The complex should be selected for you by a doctor, taking into account the characteristics of the course of the disease and the general condition of the body.
• It is important to take into account the existing contraindications and precautions.

Therapist, Arthrologist, Orthopedic Traumatologist

Engaged in the diagnosis and treatment of rheumatoid arthritis, ankylosing spondylitis, rheumatic fever, gouty arthritis, rheumatism. She also deals with pregnancy problems in patients with ankylosing spondylitis.

Cervical osteochondrosis is a disease that can be considered “professional” for people whose activities involve working in an inclined position or sitting for a long time (cleaners, office workers, gardeners). The disease is characterized by degeneration of the intervertebral discs - a gelatinous pulp that acts as a shock absorber and connects the vertebrae to each other. With osteochondrosis, pinching and squeezing of the radicular endings, deformation and degeneration of the vertebral body with their subsequent destruction occurs, which is accompanied by intense pain and discomfort in the neck.

It is possible to reduce pain and stop the progression of the pathological process with the help of physiotherapy, massage, thermal procedures, and mud therapy. Physiotherapy is of great importance in the formation of a favorable prognosis for such patients.. The exercise therapy complex should be selected individually, taking into account the degree of compression of the intercostal nerves and the presence of individual contraindications. Gymnastics for the treatment of cervical osteochondrosis can also be performed at home, but it is important to do it correctly and consult with your doctor first.

Cervical osteochondrosis is the most common form of osteochondrosis. The disease occurs not only in people of the older age group (over 40), but also in young people who lead a sedentary lifestyle, often staying in one body position (sedentary work, computer games) and not watching their diet. Among the causes of damage to the cervical vertebrae, experts also name excessive consumption of salt and fatty foods, endocrine disorders, back injuries, smoking, and alcohol addiction. This section of the spine is the most mobile, so the release of nerve endings from the spinal column is more active than other vertebrae, which increases the risk of pinching.

Symptoms of cervical osteochondrosis most often do not have pronounced clinical manifestations and can "mask" as heart disease and pathologies of other internal organs. Patients with this diagnosis often complain of headache, pain in the neck and upper back, nausea, dizziness. If the primary diagnosis did not reveal cardiac diseases, the patient is sent to a neurologist, who is assigned a comprehensive examination and further treatment.

Home exercises

Gymnastics for cervical osteochondrosis is aimed at stretching the spine, strengthening the musculoskeletal corset and increasing the tone of the muscles that support the cervical and thoracic vertebrae. Exercises that help stretch the spinal column can reduce compression of the intercostal nerves and eliminate pinching, as well as correct posture and normalize blood circulation. Below is a set of gymnastic exercises recommended for daily performance in cervical and thoracic osteochondrosis. They should be performed after a preliminary warm-up at a slow pace, without jerks and sudden movements.

Simple twists and turns

This is the simplest exercise that allows you to unload the cervical vertebrae, increase their mobility and eliminate pain of varying intensity. Turns of the neck are included in the complex of physical therapy for cervical osteochondrosis, as well as a list of exercises that are mandatory for schoolchildren and pupils of preschool educational institutions.

It is necessary to start execution with turns to the right and left, after which you can smoothly move on to slopes: forward and backward and left and right. Each exercise should be repeated 10 times.

Axial rotation

Rotation of the head allows you to stretch the muscles of the neck, increase their elasticity, stimulates blood flow through the blood vessels. This exercise is recommended for people with sedentary work. It should be performed 2-3 times during the working day - this will help improve the microcirculation of fluids in the vascular bed and ensure sufficient oxygen supply to the brain cells (an important prevention of hypoxia and the headache that occurs against its background).

It is necessary to perform neck rotation in the following order:

• tilt your head to the side;
• describe a circle with your chin (without throwing your head back);
• stop at the end point and repeat the exercise on the other side.

In total, you need to perform 10 repetitions.

Falling tower

This exercise must be performed very carefully, and if any discomfort occurs, stop the gymnastics. Starting position - standing, legs apart thrones, shoulders lowered, chin slightly raised. The neck should be completely relaxed. Slowly take the straightened shoulders and body back for 5-8 counts, while the head should remain in place. Return to the starting position slowly, without jerking. Repeat 8 times.

Stretching with effort

This exercise helps to stretch the muscles, increase their elasticity, reduce compression (squeezing) of pinched nerves. Such a stretch is recommended to be performed under the supervision of a specialist, since any careless movement can lead to displacement of the cervical vertebrae and injury. Before performing this stretch, it is necessary to properly warm up the muscles so as not to damage the ligaments and tendons. Correct execution:

• tilt to the right side, trying to touch the right shoulder with the earlobe;
• stay in this position for 5-10 seconds;
• put your left hand on your head and make a few springy movements;
• repeat the same on the opposite side.

A more complicated version of this exercise is a spring load when bending down (at the same time, it is necessary to close the hands and put them on the back of the head, the chin is as close to the chest as possible). At the initial stage, you need to perform such slopes 4-6 times, gradually increasing the number of repetitions to 8-12 times in each direction.

Towel exercise

This exercise is similar in mechanism of action to the previous one: it is necessary to stretch the muscles that support the cervical vertebrae, and is performed with the help of reinforcement, for which a terry towel folded in several layers is used.

It is performed as follows:

• wrap a rolled towel with both hands at a distance of 30-35 cm from each other;
• put it behind the head and put it on the back of the head;
• pull the towel up so that the neck muscles resist the pull (try to tilt your head back).

The number of repetitions is 8-10 times. When performed correctly, the neck muscles are strengthened, muscle spasm is eliminated, and the compressed nerve endings are gradually released, which has a positive effect on the patient's condition and the intensity of the pain syndrome.

Physiotherapy

These exercises are included in the complex of therapeutic gymnastics, which is carried out in medical institutions, sanatoriums and rehabilitation centers. You can perform them at any level of physical fitness, but if a person has not been involved in physical education before, you need to do all the exercises at a slow pace, starting with a minimum number of repetitions.

First exercise

This exercise is included in the warm-up complex for cervical and thoracic osteochondrosis and allows you to strengthen several muscle groups at once without additional load on the axial skeleton. It must be performed in a standing position.

1. Put your hands behind your back and connect them at the level of the hands.
2. Raise the straightened arms by 5 cm and pull back as much as possible, straightening the shoulder body.
3. During execution, the neck must be pulled up at the same time (the chin is raised).

To achieve a therapeutic result in a short time, it is necessary to start with 5 repetitions, gradually increasing their number up to 10-12 times.

Second exercise

This exercise is also performed in a standing position. Spread your legs to the sides, slowly raise your arms up to the maximum point, stretching the spine and neck. This stretch has a positive effect on all parts of the spinal column, including the lumbosacral zone, and can be used as a quick relief for neck and back pain caused by sedentary work or sudden movements.

Third exercise

Lie on the floor, put your lower hand under your head. The body should form a straight line. Raise the other hand up and bring it as far as possible to the side behind the head, and then return to its original position. Repeat 10-12 times and change hands. This exercise has a positive effect on both the cervical muscles and the muscles of the thoracic spine, so thoracalgia, a severe pain syndrome caused by compression of the intercostal roots, can also be recommended.

If you want to learn more about how to do it, as well as consider the most effective exercises, you can read an article about this on our portal.

How to improve the efficiency of classes?

In order for classes at home to be as effective as possible, it is necessary to perform them regularly - at least 5 times a week. For people who work at a computer or stay in one position for a long time, such gymnastics is shown 2 times a day, as they are at the highest risk for developing cervical osteochondrosis. After achieving a stable result, exercises for the treatment of cervical osteochondrosis should be performed 3-4 times a week.

You can increase the effectiveness of training with the help of additional measures aimed at strengthening the musculoskeletal corset, increasing endurance and muscle elasticity, and preventing salt deposits - one of the main causes of deformation and degeneration of the intervertebral discs of the cervical spine.

Food

Patients with cervical osteochondrosis are advised to exclude dishes with a lot of salt, spices, vinegar, spices and seasonings from the diet. During an exacerbation, it is recommended to cook foods without adding salt, and after stopping acute symptoms, limit its intake to 5 g per day. You should also refuse carbonated drinks, fast food, yogurt and curds with chemical dyes and flavors, alcohol. Smokers need to fight their habit, since the toxic substances contained in tobacco smoke (and there are more than 100 of them) negatively affect the strength of bone tissue and contribute to the development of myasthenia gravis.

Massage

Neck massage is a great way to treat cervical osteochondrosis and relieve fatigue. It is better if it is performed by a professional, but in the absence of such an opportunity, you can massage the neck yourself. The technique of correct therapeutic massage is shown in the photo below.

Table. Approximate cost of a neck massage in different cities of Russia.

A contrast shower is useful for the whole body, including the cervical spine. The effectiveness of the procedure will be higher if the person directs the jet of water directly to the neck and forearms. The duration of the contrast shower should be about 1 minute (temperature change - after 10-15 seconds).

Cervical osteochondrosis is a serious disease that significantly limits mobility and reduces the quality of human life. Performing exercises for the neck on your own at home, you can improve your well-being, stop the progression of the pathology and prevent possible complications. Before starting classes, it is recommended to consult your doctor.

If you want to learn how to do, as well as consider the main differences in gymnastics, you can read an article about this on our portal.

Video - Exercises for cervical osteochondrosis at home

For the treatment of the upper spine, it is useful to do exercises for cervical osteochondrosis at home. Daily exercise will restore joint flexibility and muscle mobility, eliminate stiffness and pain syndromes. There are several directions for performing gymnastics that you can do on your own. Familiarize yourself with the rules for home exercise therapy for cervical osteochondrosis.

What is cervical osteochondrosis

Normally, each person has connective tissue between the vertebrae, which acts as a shock absorber. With a constant incorrect distribution of dynamic and static loads, which is associated with age-related causes or sedentary work, the tissue gradually begins to ossify. It involves adjacent blood vessels and nerves in the process. As a result, a person begins to experience pain in the neck, head and upper back.

With osteochondrosis, dizziness, instability of blood pressure, nausea, lack of air, numbness of the tongue are possible. Symptoms of the disease are similar to those of angina pectoris, so diagnosis is difficult. Writing off the symptoms of osteochondrosis to another disease can lead to persistent discomfort and even disability. Therapy affects the nervous and vascular systems of the body, so treatment should be approached with skill.

Exercises for cervical osteochondrosis

Physical education according to a specially developed technique is one of the most effective ways to get rid of the painful symptoms of the disease, as well as the ability to stop the further development of destructive damage to the joints. But the result will be achieved only on the condition that the corresponding muscles of the spine will work during training daily, for at least ten minutes. There are a few simple rules that it is advisable to follow when doing exercises for cervical osteochondrosis at home:

1. Exercise should be done in a ventilated area and in clothing that will not restrict movement. Otherwise, the efficiency will be significantly reduced.
2. Ideal conditions for training - outdoor fresh air.
3. After eating, you can proceed to training no earlier than half an hour.
4. Movements must be performed without sudden movements, smoothly, you can use a roller or pillow.

Daily training according to the chosen method will not only help improve the condition of the vertebral sections, but also help the overall recovery of the body. With all the effectiveness of complexes of physical exercises, one cannot ignore drug treatment, if prescribed by a doctor. Success will develop through an integrated approach. Improvement occurs in a period of one to four months, depending on the individual condition of each patient.

Benefits of exercise

To achieve a high-quality result based on the results of physical exercises, the factor of motivation or understanding of what the efforts will give is of great importance. Loads according to special programs for osteochondrosis have the following proven potential:

1. Strengthening the muscular corset, which allows you to stop the destructive processes of the disease.
2. Exercises for cervical osteochondrosis at home help to reduce or completely remove pain symptoms. With a well-applied technique for performing postures, normalization of muscle hypertonicity and a decrease in the pressure of the intervertebral discs on the nerve endings are achieved.
3. With caution, you can use a set of strength training, which strengthens the muscles of the press, buttocks, and back. The gradual development of these muscle systems helps to reduce the load on diseased areas with osteochondrosis, restore their elasticity.
4. Useful workouts that are designed to stretch the spine, increasing the space between the vertebrae.
5. Improving blood circulation in the cervical region, which helps prevent the development of dystrophic and inflammatory processes.

A set of exercises for osteochondrosis of the spine

A prerequisite for doing home exercises is a warm-up. To do this, you need to stand up straight, take a few deep breaths in your stomach, exhale, tilt back, forward, right and left. Next, you need to carry out careful turns of the body and head to the left, to the right. At the end of the warm-up, you need to slowly reduce the shoulder blades several times, and then do a light massage. Then you can move on to the exercises:

1. Place your hands on your forehead, clasped in a lock. Start pressing with your hands on your forehead and at the same time counteract the pressure by pushing your head backwards. The neck should be tense. In this position, you need to linger for 15-20 seconds. Next, one hand should be placed on the neck from the back, tilt the head back, straighten the neck.
2. Put one hand on your ear, tilt your head in the direction of the shoulder, at the same time resist with your hand. The duration of the process is 10-15 seconds. Then change your hand to the opposite and repeat.
3. Put one hand on your cheek, try to turn your head while resisting with your hand. This tense position should last 15-20 seconds. Then change your hand.
4. Stand up straight and spread your arms to the sides, relax your hands. Rotate the left and right shoulder joint alternately for one minute and then simultaneously. Tilt the body and chest slightly forward when performing circular movements.

Exercises for cervical osteochondrosis according to Bubnovsky

The famous doctor Sergey Bubnovsky developed his exercises for cervical osteochondrosis at home:

1. From a sitting position, gently tilt your head and stretch the top of your head to your right shoulder. After you feel tension, fix your head for half a minute and return to the starting position. Repeat with equal amplitude on both sides.
2. Lower your head down and fix for 30 seconds, pull forward and return to the starting position after the same amount of time.
3. Turn your head from side to side until painful sensations appear and fix it in place.
4. Turn your head to the left, touch your right shoulder with your left hand, hold for half a minute. Repeat with the other side.

Isometric exercises for the cervical spine

Gymnastics for cervical osteochondrosis at home may include isometric exercises, which differ in that during them the muscles tense, but do not contract. This contributes to the fact that the strength of the muscles increases, and they themselves relax. It is helpful to do the following.

Article publication date: 01/12/2016

Date of article update: 02.12.2018

Spinal osteochondrosis can cause a lot of trouble. Independently improve physical and emotional well-being, protect the body from the occurrence of exacerbations of the disease in the future will help exercise therapy for osteochondrosis of the cervical spine.

Regular exercise reduces the risk of recurrent exacerbations, reduces chronic pain in the neck and shoulders, restores sensitivity and strength in the hands, trains the vestibular apparatus (which reduces dizziness and headache).

It is better to start exercise therapy classes under the supervision of an instructor so that he teaches you how to perform all the exercises correctly. In general, the gymnastic complex, which includes blocks of isometric (without moving parts of the body in space) and dynamic activity, is simple to perform, and everyone can do gymnastics at home.

Every patient with cervical osteochondrosis who is engaged in exercise therapy should know this.

Therapeutic exercise for cervical osteochondrosis should not be carried out during an exacerbation of the disease. No need to try to "stretch" the neck, "disperse" the pain, somehow affect your condition. If you feel worse, contact a neurologist immediately!

If during X-ray or palpation of the spine, the doctor (neurologist) has determined that you have instability of the cervical vertebrae, be sure to visit an orthopedic salon or pharmacy and purchase a special soft neck collar. It will save you from dangerous complications when exercising.

Shants collar

Osteophytes - styloid bone growths visible on the x-ray of the spine - another reason to be more scrupulous about the choice of exercises for exercise therapy. With osteophytes, active movements in the cervical spine during dynamic training should not be performed, otherwise you risk damaging the nerve trunks that run in the neck area with osteophytes.

Six exercises of the isometric complex

With isometric gymnastics, the trained area of ​​\u200b\u200bthe body does not shift in space: that is, there will be no tilts, turns, swings here.

You or your partner put pressure on a part of the body, and the forces of the muscles counteract this pressure. The number of repetitions of the exercise of this complex of exercise therapy for cervical osteochondrosis depends on the degree of your preparedness: it can be 3-4 repetitions on each side, and 6-8. The duration of the counteraction to the applied force during the execution of each repetition is 5-6 seconds.

The starting position in all exercises below is sitting exactly on a chair, feet shoulder-width apart.

№1

With the palm of your hand, press on the temple and cheekbones on one side (left palm - left cheek, right palm - right cheek).

Tighten the muscles of the neck, resisting the hand.

Repeat on the other side.

№2

Lock your fingers. In this position, press on the forehead with palms facing it.

Straining your neck, resist the pressure.

№3

Place your hands under your chin, closed into fists, and press your chin from the bottom up.

Without moving your head in space, resist.

№4

Interlock your fingers behind your head in a lock. In this position, press on the occipital-parietal region with your hands, as if trying to lower your head to your chest, and create resistance with your head.

№5

Place your right hand with an open palm in the area of ​​\u200b\u200bthe left cheek and cheekbone. Press your hand on your face, as if trying to turn it to the right. Create resistance with the muscles of the neck.

Repeat the exercise for the opposite side.

№6

Lower your head to your chest and cross your arms at the back of your head. Press your hands on the back of the head, and with the forces of the neck muscles, counteract in such a way as to slowly return the head to a vertical position.

Ten exercises of the dynamic complex

Important Rules

When performing this type of exercise therapy, it is important not to overdo it:

• You can not make full turns of the head around / counterclockwise.
• The maximum tilting of the head back is fraught with deterioration of the condition, therefore it is contraindicated.
• Movements should not be abrupt, impetuous: do everything slowly, leisurely.
• Since osteochondrosis of the spine is often accompanied by instability of the posture, dizziness, physiotherapy exercises for cervical osteochondrosis should be carried out in a sitting position on a chair.
• The number of repetitions is 5–8.

Exercises

(if the table is not fully visible, scroll to the right)

Conclusion

Of course, physical therapy is not a panacea, and in order for help with osteochondrosis of the spine to be as effective as possible, a whole range of measures is needed, including medicines, manual therapy, and physiotherapy.

But exercise therapy for osteochondrosis of the cervical spine does not require special equipment and even significant space in the room; many exercises can be performed even at the workplace. And this is a great opportunity for every patient to help themselves. Regular physical therapy exercises have a beneficial effect not only on the course of the disease and the symptoms of the disease, but also on the mood, relieving patients of feelings of depression, blues, fatigue, and even depressive disorders.

Owner and responsible for the site and content: Afinogenov Alexey.