The cervical spine is a rather fragile part of the body. With a sedentary lifestyle, it is he who undergoes the first deformations. Today, even schoolchildren are diagnosed with osteochondrosis of the cervical vertebrae. This can cause pain and discomfort in the shoulder girdle, help reduce visual acuity and hearing, and cause cerebrovascular accident. A set of gymnastics for the neck will help reduce the intensity of pain and improve the patient's condition.
Anatomy of the neck and adjacent muscles
The length and shape of this part of the body are individual. An interesting fact: the longer the neck, the less likely the development of problems with the vertebrae of this spine. But if a person stubbornly continues to lead a sedentary lifestyle, the development of cervical osteochondrosis is possible.
The anatomical structure of this part of the body is quite complex and includes:
- Larynx and pharynx.
- Trachea.
- Esophagus.
- Carotid artery.
- Jugular veins.
- Seven vertebrae.
- The muscles.
- Lymph nodes.
The most common pathologies that cause discomfort and pain in this part of the body:
- Cervical spondylosis.
- Osteochondrosis.
- Inflammation of the lymph nodes.
- Thyroid disease.
- Trauma to the cervical vertebrae and cartilage.
- Protrusion or hernia of the intervertebral disc.
- Myositis.
- Occipital neuralgia syndrome.
Osteochondrosis of the cervical spine
Pretty dangerous disease. Patients often underestimate its effects on health. In recent years, osteochondrosis is "younger" and even teenagers are diagnosed with it. Complications associated with the disease:
- migraine with and without a classic aura, frequent headaches;
- decreased vision - myopia and astigmatism due to pinching of the optic nerve;
- hearing impairment;
- impaired blood circulation of the brain - for this reason, sleep problems, chronic fatigue, anxiety, depression are possible;
- asthenia and weakness;
- pain in the shoulder girdle;
- cartilage abrasion;
- dizziness, fainting, loss of consciousness.
Symptoms of neck problems
If at least one of the following conditions appears, you should start gymnastics for prevention. The neck can cause not only muscle pain, but also other symptoms:
- Frequent dizziness, fainting, constant feeling of weakness and lack of strength.
- Anxiety, sleep problems, unmotivated aggression and irritability are constant companions of impaired cerebral circulation.
- Gymnastics for pain in the neck should be performed, even if they are still implicit and not painful.
- Pressure surges, hypertension can also indicate the presence of problems with the vertebrae of the cervical spine.
If there is any doubt about the diagnosis, you should seek the advice of a neurologist. To clarify the causes of ill health, sometimes you have to go through a number of studies - magnetic resonance imaging, radiography, computed tomography.
Prohibited Exercise List
Gymnastics for the neck (the full version is presented below) should not cause pain or discomfort. If pain occurs, discontinue immediately. For problems with the cervical spine, the following exercises are prohibited:
- lunges and squats with a barbell on your shoulders (you should keep it with a special grip in front of you);
- block pull behind the back;
- pulling the bar to the chin;
- aerobic exercises, which involve trembling of the spinal column, - jumping, jumping, jumping, almost all plyometric movements;
- all exercises for the trapezius and posterior deltoid muscles should be performed with extreme caution and only if absolutely necessary.
If you violate this rule, the condition may worsen. Headaches will aggravate, your head will spin more often, your eyesight may begin to rapidly fall and your hearing will weaken. No wonder the basic rule of gymnastics for the neck of Dr. Shishonin says: do no harm. Any movements should be performed as carefully as possible, without jerking, trembling and straining.
Use of sports equipment
Is it possible to carry out gymnastics for the neck without the availability of special equipment? Most people are sure that training will not be effective without dumbbells and exercise equipment. This is mistake. The neck is a very fragile and vulnerable part of the body. Most often, to strengthen the muscles around the vertebrae of the cervical region, simple body movements are enough.
The main thing is to perform them regularly, and not from time to time. Only with daily efforts will there be a result. And dumbbells and other equipment are of secondary importance.
How to train your neck in the gym
There may be an erroneous opinion that strength gymnastics is dangerous . The neck is a rather fragile part of the body. Nevertheless, strength exercises are not prohibited, moreover, some of them will help to pump sternocleidomastoid and scalene muscles.
Exercise algorithm for neck muscles with dumbbell pancake:
- Lie face up on a horizontal bench. The loin and shoulder blades are firmly pressed to the surface.
- Position yourself so that your neck hangs from the edge of the bench.
- Put the pancake from the dumbbell on your face, hold it with your hands and in no case do not let go completely.
- Then slowly raise the chin up and return to the starting position.
Before performing this exercise, you should consult a sports doctor or orthopedist. In some cases, it can provoke an exacerbation of osteochondrosis and spondylosis.
Exercises for the neck at home
The most popular gymnastics for the neck of Shishonin without music. It will be described in the next section. And here is a simple complex that takes only ten minutes and is completely safe:
- The back is straight, legs spaced shoulder-width apart, hands on the belt. Make nodding movements of the head, trying to reach the sternum with the chin. Run ten times.
- The starting position is the same. Make head bends, trying to alternately reach with the left ear to the left shoulder and vice versa. Run ten times in each direction.
- Circular head rotations should be performed slowly, ten times in each direction.
- Resting the palms of the hands on the forehead, try to overcome the resistance and reach the chin to the sternum.
- By resting your hands on the back of the head, create tangible resistance and try to tilt your head back.
Gymnastics for the neck of Shishonin
Without music, you can also do. Shishonin is a young doctor who has developed an effective set of exercises for hypertension. The description of full gymnastics for Shishonin's neck implies performing on a daily basis, with the number of repetitions of each movement from 3 to 5 times.
- The Metronome is the first exercise. Standing exactly on your feet, the back is relaxed and straightened, to move your head back and forth, then left and right.
- “Goose” - to tilt your head as far forward as possible, while trying to describe in the air an arc-shaped trajectory.
- "Spring" is a static exercise. Press the chin to the sternum and freeze for a few seconds, then slowly return to its original position.
- "Look into the sky" allows you to improve blood circulation in the occipital region. Look ahead, then try to turn your head to the right side as far as possible. Looking up, stop for ten to thirty seconds.
- "Frame" - this exercise will help to stretch the trapezius muscle. Put your right hand on your left shoulder. Turn your head to the right. Keep your elbow parallel to the floor. Measure in such a static position for ten to thirty minutes.
- Fakir is an exercise for the pectoral muscles. Put your palms in the lock and raise them above your head. Movements are made alternately left and right, freeze at each extreme point for ten to twenty seconds.
Exercise Regular Results
The reward for a patient patient who will perform exercises for at least one month every day is the following:
- The clarity of vision will increase.
- Blood pressure is normalized.
- Cerebral circulation will recover.
- It will become easier to fall asleep and wake up in the morning.
- Anxiety and irritability will decrease.
- Neck pain will become less intense.
- Overall performance will improve.
Vitamin-mineral complexes in osteochondrosis of the cervical spine
In parallel with performing gymnastics for the neck (without music or with it does not play a role) it is useful to drink a course of drugs with a high content of B vitamins:
- Pentovit is a tablet preparation that contains pyridoxine and thiamine hydrochloride. It improves the condition of blood vessels and neurons, improves performance, normalizes sleep, stops hair loss and improves skin condition. It is indicated for chronic osteochondrosis of the cervical spine.
- "Neuromultivitis" contains pyridoxine, cyanocobalamin and thiamine. It has two forms of release - ampoules with liquid for injection and tablets for oral administration. It is absorbed better with intramuscular injection, like any B vitamins, in the form of hydrochloride.
- "Combilipen" is another variant of the B vitamins in liquid form for intramuscular or intravenous administration. It improves cerebral circulation and helps reduce the intensity of symptoms of osteochondrosis of the cervical spine.
- Nicotinic acid in tablets perfectly improves blood circulation, contributing to a rush of blood to the face and head. At first, it is worth taking the minimum dosage, as urticaria and hyperemia may occur.
Medical advice: how to maintain the health of the cervical spine
In order that neck gymnastics is not needed, it is enough to follow the following simple rules:
- at least three to four times a week to devote an hour and a half to any moderate physical activity;
- avoid physical overwork;
- avoid overcooling of the head, lower back, feet;
- quit smoking (extremely negatively affects the vessels of the brain and blood circulation);
- try to devote to sleep at least eight hours a day;
- Do not sit for more than ten minutes in one position;
- when working at a computer, try to maintain correct posture and not tilt your head too low.
To prevent neck problems, you should include the exercises described above in your sports workout as a preventive measure. In order to strengthen the vessels and normalize the blood circulation of the brain, it is necessary to inject intramuscularly a couple of times a year or take tablets of B vitamins.