Every third person is faced with pain in the neck. Moreover, now even children are familiar with such a problem. And one of the best methods to overcome spinal pathologies is special gymnastics. After all, most often pain occurs due to a sedentary lifestyle, so strengthening the muscle corset allows you to cope with them. Especially useful exercises for the neck with osteochondrosis. This degenerative-dystrophic disease gradually leads to a decrease in spinal mobility. It is possible to prevent the complete immobility of the neck with the help of special exercises.
Cervical osteochondrosis
A disease such as osteochondrosis in the cervical spine, has been found more often recently. Pathology is characterized by the fact that cartilage tissue begins to collapse. As a result, the vertebrae come closer to each other. And because of the special structure of the cervical spine and its great mobility, this often leads to serious consequences. The vertebrae here are smaller and the discs between them are thinner. Therefore, much more often due to osteochondrosis, the nerves and blood vessels are infringed. And since important vessels, providing blood supply to the brain, pass through the cervical region, headaches, dizziness, impaired mental activity and coordination of movements often result from this pathology.
Osteochondrosis most often occurs in people leading a sedentary lifestyle. This is a disease of office workers, writers, programmers, students. A long stay in a static position with the head tilted above the table often leads to muscle spasm, circulatory disturbance, and vertebral displacement.
Features of the treatment of cervical osteochondrosis
To prevent complications in the form of hernias of the intervertebral discs or disturbance of cerebral circulation, it is necessary to treat osteochondrosis as soon as possible, when the first symptoms appear. After diagnosis, the doctor usually prescribes drug therapy to reduce pain, improve blood circulation and relax muscles. Various physiotherapy procedures are also effective.
But the main treatment is gymnastics. After all, osteochondrosis most often develops due to a sedentary lifestyle. When the muscles do not work, the blood supply to the tissues slows down. Without the necessary nutrients, cartilage is gradually destroyed. And aggravates the pathology that a weak muscle corset can not hold the vertebrae in the correct position, and they come closer. That is why exercises are so important for strengthening the muscles of the neck with osteochondrosis. At the initial stages, one can get rid of pathology only with their help.
The benefits of exercise for the neck
The spine in osteochondrosis becomes less mobile. Due to the convergence of the vertebrae, nerve fibers and blood vessels can be compressed. The resulting pain leads to muscle spasm. This further aggravates the situation, as the tense muscles compress the tissues more strongly. Therefore, exercises for the neck with cervical osteochondrosis are very important. They have the following effects:
- eliminate muscle spasm;
- reduce pain;
- normalize lymph outflow, due to which edema passes;
- strengthens the muscles of the neck;
- restore elasticity of ligaments;
- increase mood and performance.
In addition, properly selected exercises for the muscles of the neck with osteochondrosis help normalize the blood supply to the brain. Therefore, many unpleasant symptoms are eliminated. Such gymnastics helps to eliminate dizziness and headaches, improves memory, relieves visual or hearing impairment, normalizes mood and restores normal sleep. Regular exercise eliminates nerve infringement, which eliminates numbness in the limbs and other disorders caused by this.
How to deal?
Exercises for the neck with osteochondrosis of the cervical spine are prescribed to relieve pain, restore mobility of the spine and prevent complications. They can be performed only as prescribed by the doctor and first under his guidance. Indeed, due to the complex and fragile structure of the spine in this department, a sharp or incorrectly executed movement can aggravate the situation, leading to a displacement of the vertebrae or an impaired nerve. Therefore, you can do it yourself at home only after the complex has been well studied under the guidance of a specialist. The patient should not choose what exercises to perform. In addition, you need to remember that gymnastics is effective only at the initial stage of the disease, so it should be part of a comprehensive treatment.
When prescribing exercises for the neck with osteochondrosis, the doctor must take into account the stage of the pathology, the general health of the patient, the presence of concomitant pathologies. For example, if a patient often experiences dizziness, he can only be engaged in a sitting or lying position, as there is a risk of falling. In addition, there are some contraindications for performing neck exercises for osteochondrosis. The doctor prescribes them individually, given the presence of osteophytes or a hernia of the intervertebral discs, as well as the position of the vertebrae. For example, with increased mobility of the spine in this department, you need to study in the collar of Shants. It will prevent joint displacement.
Exercise Rules
Gymnastics will be effective only if the complex is correctly selected and certain conditions are met during classes. This is especially important when performing exercises for the neck with osteochondrosis. So that gymnastics does not lead to deterioration and complications, you must follow these rules:
- engage only after the pain and inflammation subside;
- it is advisable to perform the complex at least 2-3 times a day;
- all movements must be performed slowly, smoothly;
- increase the load gradually, avoiding the occurrence of pain;
- Before starting classes, you need to warm up the muscles with a light massage;
- during the exercise you need to breathe calmly, do not hold your breath;
- each exercise should be repeated 5-7 times;
- the spine during exercise should be straight
- It is necessary to engage daily, for several months, and in advanced cases - constantly.
Contraindications
Like any other treatment method, neck exercises for cervical osteochondrosis can not be performed by everyone. In case of serious violations, consultation with a doctor is necessary. Especially you need to be careful with physical activity with a hernia of the intervertebral discs, displacement of the vertebrae, spinal instability. The main contraindication for therapeutic exercises in osteochondrosis is an exacerbation of pathology and severe pain. In this condition, it is necessary, on the contrary, to ensure the immobility of the cervical spine, since any awkward movement can cause infringement of the nerves or blood vessels, as well as subluxation of the vertebrae. In addition, exercises for the neck with osteochondrosis are contraindicated in:
- infectious and inflammatory diseases;
- fever;
- acute heart failure;
- exacerbation of chronic diseases.
There are also certain contraindications in performing certain movements. With osteochondrosis in advanced stages, as well as in the presence of a hernia, it is impossible to perform twisting, head rotation, jumping is prohibited. It is important to avoid sudden movements, throwing the head back. Also, with osteochondrosis, it is not recommended to use simulators and devices for stretching the cervical spine without a doctor's prescription.
Different teaching methods
Perform exercises for the neck and back with osteochondrosis is necessary for everyone who is diagnosed. They are also needed by those at risk. These are mental workers, programmers, students. Regular performance of special exercises will help prevent the development of osteochondrosis, improve cerebral circulation, and remove headaches. Strengthening the muscles of the neck will help to avoid cramping during prolonged stay in one position or with increased physical exertion.
For this, there are now different teaching methods. There are special exercises to strengthen the neck with osteochondrosis, to prevent this pathology. A lighter complex is recommended for use with a herniated disc or in the presence of osteophytes. In addition, there are several proprietary techniques created by renowned orthopedic surgeons:
- Dr. S. Bubnovsky created a complex that cures people of osteochondrosis without drugs and operations, the exercises in it are based on the use of special simulators;
- the method of Dr. A. Shishonin was created specifically for the neck, these exercises help to avoid complications and increase muscle elasticity;
- the complex created by Dr. Norbekov is characterized by an integrated approach to working out the muscles of not only the neck, but the shoulder girdle and back;
- P. Evdokimenko’s exercises are accessible even to bedridden patients, but are still effective in osteochondrosis.
Isometric exercises
This complex can be performed by all people for the prevention of osteochondrosis and neck injuries. It can be included in daily morning exercises, in a warm-up for athletes, or performed during the day, if necessary, for a long time sitting at a table. Isometric exercises involve a static load on the muscles. It increases their tone, increases elasticity, and prevents muscle contraction. Such exercises include the following:
- put your palm on the temple and try to tilt your head to the side, overcoming the resistance;
- tilt your head to your shoulder, put your opposite hand on the temple and press on it, not allowing you to raise your head;
- place palms on the forehead and press on the head, while straining the muscles of the neck, not allowing the head to lean back;
- to weave hands in the lock on the back of the head and put pressure on the head, trying to deflect it back;
- place your clenched hands under the chin, tilt your head, resisting with your fists;
- tilt your head back and forth and to the sides without additional load.
The most common complex
There are also the most common exercises that are most often prescribed for cervical osteochondrosis. Perform them best when sitting on a stool. All exercises are simple, you can do them in any free time.
- It is better to start the complex with warming up the muscles of the shoulder girdle. To do this, stretch your arms forward, rotate with your hands, clench and unclench your fists. Then raise the shoulders to the ears together or alternately, perform rotational movements of the shoulders.
- Clasp your hands in the lock behind your head. Extend your elbows to the sides.
- Tilt your head to the side, touching the ear with your shoulder. Hold a little in this position, feeling how the muscles are stretched.
- Perform slow head turns to the sides with maximum amplitude.
- Lower your head down, touch the chin of your chest. Turn your head one way and the other.
- Clasp your hands behind your back. Turn your shoulders, bringing the shoulder blades together.
- Raise your left hand up, try to reach the left ear. Do the same with the other hand.
Exercises for the neck of Dr. Bubnovsky
Cervical osteochondrosis is a fairly common pathology. Moreover, patients rarely go to the doctor at the initial stages, when it is still possible to stop the progression of the pathology only with the help of ordinary gymnastics. But there is a new technique that helps to cure osteochondrosis without medication and surgery. These are exercises for the neck of Dr. Bubnovsky. Osteochondrosis lends itself to this technique at any stage. Its peculiarity is the use of specially designed simulators, stretch marks, horizontal bars, which allow you to strengthen muscles without increased load on them.
The technique of Dr. Shishonin
Quite popular is the gymnastics of the doctor from the center of Bubnovsky - A. Shishonin. The complex consists of 7 exercises. You must perform them first under the guidance of a specialist, and then, after learning all the movements, you can do it yourself at home. Gymnastics Shishonin includes such exercises:
- “Metronome” - tilts the head to the right and left with fixation in the extreme position for 5-10 seconds.
- “Spring” - lower the chin to the chest, then pull it forward and up.
- "Goose" - stretching out his neck, perform turns to the sides, without lowering the chin.
- "Look into the sky" - as far as possible turn your head to the side, linger, looking up.
- “Frame” - to repeat the previous exercise, but now the hand from the side where the head is turned rests on the opposite shoulder, so the shoulder girdle is connected to the work.
- “Fakir” - also turns the head to the sides, but hands bent at the elbows are raised above the head.
- "Heron" - to take your hands back, connecting the shoulder blades, at the same time stretch your chin up.
Features of gymnastics for various pathologies
The most common exercises can be performed only for the prevention of osteochondrosis, as well as in the initial stages of the pathology after consulting a doctor. In more serious cases, you need to deal only with the guidance of a specialist. Particularly careful should be with head movements in the presence of osteophytes on the vertebrae. After all, they can lead to infringement of blood vessels or nerves. The same thing with intervertebral hernia. In these cases, sharp movements should be avoided, exercises should be performed slowly, with a small amplitude. The purpose of classes with such pathologies is to increase muscle tone and increase spinal mobility.
Only regular performance of special exercises prescribed by a doctor will help to avoid complications and stop degenerative processes in osteochondrosis. But at the same time, gymnastics should be part of a comprehensive treatment.