Even those who do not experience any problems with the spine, it is necessary to do preventive exercises for the cervical spine. With osteochondrosis of the thoracic region, high-quality and regular implementation of therapeutic studies is required that contribute to quick and effective treatment.
Why strengthen the cervical spine
If nothing hurts, then why take precautions and do therapeutic exercises? There are many different diseases that occur after dystrophy of the muscle corset around the back and neck. With age, the muscles lose their elasticity and resilience, it becomes more difficult to build them. Therefore, it would be more rational to attend to the health of the spine even before the onset of disease.
After a course of physiotherapy exercises, dizziness, migraines, painful cramps, frequent numbness pass. The general state of health improves, and all thanks to the acquisition of good blood supply, increased muscle tone, straightening of the vertebrae.
Exercises for the cervicothoracic spine are carried out only in the absence of acute attacks of pain. Due to improved blood circulation in the body, more vitamins and minerals are absorbed, which have a beneficial effect on human health.
Possible risks
There are strict contraindications for physiotherapy exercises. A specialist cannot treat osteochondrosis with exercises of the cervicothoracic spine in the following diseases:
- Severe myopia.
- Diabetes.
- The presence of any infectious diseases.
- Low blood coagulability.
- Heart rhythm disturbance.
- High blood pressure.
- The postoperative period.
- Diseases of the central nervous system with identified disorders of the vestibular apparatus.
- Exacerbation of chronic diseases.
You can not conduct classes at high temperature, the presence of thrombosis, cancer, metastasis, during poisoning or bleeding, a violation of the patient’s mental state.
It is necessary to notify the general practitioner of all existing diseases before prescribing therapeutic and prophylactic physical education, and in case of changes in well-being, it is necessary to inform the specialist in charge of gymnastics.
What to do with a hernia
With age, there are risks of various diseases. A hernia is no exception, its appearance can be a consequence of both old injuries and low muscle tone and an inactive lifestyle. After it is detected using magnetic resonance imaging, conservative treatment is often recommended before surgery.
For this, Bubnovsky’s exercises for hernia of the cervical spine were developed. The main technique of his gymnastics is complete relaxation of the muscles of the back and neck, stretching of the muscle fibers and spine, stimulation and strengthening of the muscles of the whole body.
All movements during classes should be neat and soft, unhurried and without sharp turns. Bubnovsky advises his patients not to neglect to do the “bridge” exercise, which stretches the spine along its entire length, providing a healing effect on the neck. The muscles should be relaxed.
Neck exercises
There are several exercises that are useful for the cervical spine, which must be performed strictly following the recommendations of the methodologist for exercise therapy.
Sit straight, back should be straight. Chin forward, look straight. The palm should be put on the side on the part of the cheekbones and temple, gradually pressing on the head, slowly pushing. The head does not move. The neck muscles need to be strained, they must counteract the movement of the arm.
Repeat on each side 2-3 times. Then relax the muscles.
Take the same position, hook your fingers into the lock. With the inside of the palms, press them to the forehead and press. The muscles of the neck should work, not give in to pressure.
It is done exactly the same as the two previous ones. But this time, pressure must be exerted on clenched hands, on which the chin is placed. The movement is from the bottom up, the neck muscles must withstand the tension.
Connect your fingers into the lock and place your palms behind your head. Press on the back of the head. Muscles counteract hand pressure.
It is very similar to the first exercise, but instead of direct movement, you need to try to turn your head to the side. The muscles of the neck tighten and do not allow it to be done.
The head sinks to the chest, palms locked in the lock are placed on the back of the head. Palms press on the back of the head. At this pressure, you need to slowly return the head to its original, straight position.
What to do for the thoracic and lumbar spine
In diseases of other departments, there is also a need for therapeutic and preventive measures. Exercises for the thoracic and lumbar spine:
- Stand straight, arms outstretched at shoulder level. Blades to center, muscles to relax. Make soft turns of the body to the right and left, without sharp movements. In each position, hold up to 20 seconds, and then resume movement.
- Get up straight. Exhaling slowly, gently lower your head down. The chin should touch the chest. Relax and draw in your stomach. Then make a full tilt of the body down, stay in this position for 5 seconds and carefully rise back.
- Standing straight, look forward. Hands pressed to the sides. Make two inclinations in both directions, after which raise your hands and carefully incline. Muscle tension should be felt.
- Lie on your stomach. Stretch arms and legs to the sides. On the exhale, stretch your arms back, and bend your legs at the knees. Palms need to grab the ankles. Keep the position for a few seconds and then very slowly and carefully return to the starting position.
- The famous exercise "Cat". Get on all fours. Exhaling, try to bend your back up as far as possible. Inhaling, return to starting position, slightly bending down.
Comprehensive treatment of diseases of the musculoskeletal system
Of course, it is better not to rely on one physical education in the treatment of osteochondrosis. The set of exercises of the cervical spine for a start will have the greatest impact on improving the back, but it is better to use additional, auxiliary means.
These include taking medications and vitamins for healthy muscle tone, preserving the vascular system, chondroprotectors to protect joints. Most likely, the doctor may prescribe a complex intake of vitamins, injections of magnesia or vitamins of group B.
Chondroprotectors restore cartilage, have an anti-inflammatory effect. And not only regenerate, but also slow down the degeneration of new tissues, thereby being very valuable drugs for diseases of the spine.
Gym and pool
In the absence of indications and pain, in order to improve the body and avoid the occurrence of problematic diseases in the future, it is recommended to visit fitness centers.
In order to benefit from classes, it is necessary to observe the correct technique of any exercises in the gym. In the pool, do not forget that the head during swimming should be lowered down into the water. So the neck muscles can relax, get a healing effect. It is strongly not recommended to swim with your head up in case of diseases of the cervical spine, as spasm can occur due to excessive muscle tension.
Physiotherapy exercises
Exercise therapy is necessary in the direction of a doctor. It is impossible to miss classes, because thereby their effectiveness is reduced. For diseases of the cervical, thoracic or lumbar spine, exercises can only be performed under the supervision of an appropriate specialist.
Physical therapy classes are held in state polyclinics, medical centers. Sometimes exercise therapy courses can be found in the schedule of sports complexes. In combination with physical education, an additional massage can be performed to relieve muscle tone and cramps.
Intensity and frequency of classes
Do not overdo it with quantity. To achieve a positive effect, it is enough to engage 1-2 times a week.
Excessive load on the muscles of the back and neck can also play a negative role in the treatment of osteochondrosis, so it is important to listen to the doctor’s recommendations. If the doctor recommended classes at a frequency of 1 time per week, you can’t make an appointment with different doctors and go to all classes 3 times a week.
Preventive results for healthy patients
Usually, absolutely healthy people are not prescribed physical therapy. But studying the Bubnovsky system, visiting a pool or a gym, a person brings enormous benefits to his body, eliminating the need for surgical treatment in old age in advance.
In addition, the competent performance of exercises for the spine strengthens the muscle corset, carries a healing function for the whole body, supports the body in shape. Exercise therapy is one of the most effective methods of treating the cervical spine. Exercises for the body are usually chosen by a specialist, but independently, provided there are no diseases, you can perform basic techniques for the neck and chest.
Moreover, exercise therapy exercises have a positive effect not only on the musculoskeletal system, but also on the work of the respiratory system. After a course of exercises, it becomes easier to breathe, more oxygen begins to flow into the body.
There is also a range of activities for children. Exercise therapy helps healthy children to develop harmoniously and to form the correct posture, to develop movements. Physiotherapy exercises are prescribed as prevention of osteochondrosis, respiratory system diseases, flat feet, scoliosis.
Classes can not be carried out during infectious diseases and immediately after eating, it is better to wait an hour or two after the last meal.