To significantly improve the condition of a patient with cervical osteochondrosis, physiotherapy (PT) is often used. It helps to get rid of many of the symptoms of this unpleasant disease.
How exactly do exercises help?
Regular exercise therapy for cervical osteochondrosis makes muscles stronger, relieves muscle spasms, increases blood circulation and improves the condition of intervertebral discs. Choosing the right set of exercises 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 physiotherapy on your own is no problem. These exercises can easily be done at home. There are simple sets of exercises that even a beginner can handle. One of these complexes will be presented below.
What should we not forget when performing exercise therapy for cervical osteochondrosis? When performing exercises from the physiotherapy complex for cervical osteochondrosis, do not forget the following rules. This is important for your own safety. Exercises will only be effective if they are performed correctly. In addition, doing the exercises incorrectly can cause serious damage to your spine.
Contraindications to exercise therapy for osteochondrosis
- You cannot perform exercises in the acute phase of osteochondrosis. It is unacceptable to perform them through pain.
- Perform the movements slowly, do not make sudden movements.
- Remember that if you have cervical osteochondrosis, you cannot make circular movements with your head. Don't throw your head back either.
- Don't be fooled 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 intervertebral hernia, it is unacceptable to perform these and other exercises without consulting a doctor!
An approximate complex of exercise therapy for cervical osteochondrosis in the non-acute stage
You should start with a warm-up. You can use regular walking on the spot as a warm-up exercise. It will be effective to walk first on your full foot, and then on your toes and heels. In this case, the arms should be relaxed, hanging freely, the shoulders should be straightened and slightly lowered. Warm-up time is 2-3 minutes.
1. Exercise aimed at relaxing the neck muscles
Stand up straight. Your arms should hang freely along your body. Clench your fists, tense 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 either standing or sitting.
Gently 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 your starting position and tilt your head to the other side. It is very important to perform this exercise as carefully as possible to avoid pain.
3. Turn your head to the side
This exercise can be done either standing or sitting.
Tilt your head down. Try to touch the hollow of your neck 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 rotate in the other direction. Repeat this exercise in each direction 5-7 times.
4. Raise and lower your shoulders
You can perform this exercise either standing or sitting.
Raise your shoulders as high as possible without moving them forward. Lower them, pull them back a little as if straightening them. Repeat 6-8 times.
5. Move your shoulders back and forth
This exercise can be done either standing or sitting.
Starting position – shoulders freely straightened and lowered. We lift the shoulders and move them forward. Then return to the starting position. Pull your shoulders back, try to close the shoulder blades. Return to starting position. Repeat the exercise 6-8 times.
6. Tilt your head forward
This exercise can also be done either standing or sitting.
Bend your neck forward, gently lower your chin towards your chest. Then slowly straighten yourself up. Repeat the exercise 6-8 times. Important: Keep your back straight!
7. Swing the arms back
We perform this exercise standing or sitting.
Extend your arms out to the sides, lower your shoulders. Press the shoulder blades against the back. The outstretched straight arms will move back slightly. Return to starting position. Repeat the exercise 6-8 times. When performing this exercise, move your arms as little as possible and try to use only your back muscles.
8. Rotate the brushes
Arms to the sides, shoulders down. Bend your elbows, clench your hands into fists. Make 4 circular rotations of the wrist, without lowering the elbows, in one direction and then 4 times in the other. Repeat 4-6 times in each direction.
9. Turn the elbows
The starting position is the same as in the previous two. Make 4 circular rotations in the elbow joint in one direction and the other. There is no need to lower the elbows. Repeat 4-6 times in each direction.
10. Turn your shoulders
Extend your arms out to the sides, lower your shoulders. Perform 4 rotations in the shoulder joint in each direction. Repeat 4 to 6 times.
11. Raise and lower your hands
Relax your shoulders and arms. We raise our hands up and then drop them down freely. Breathing should be free and relaxed. Repeat 4-6 times.