A selection of exercises and gymnastics for cervical osteochondrosis

Therapeutic gymnastics mainly aims to strengthen the muscles of the neck and back, improve blood circulation in the human body and help improve physical condition. With severe pain, it is contraindicated to do physiotherapy exercises (exercise therapy), so as not to complicate the situation. Exercise therapy for cervical osteochondrosis is prescribed in addition to the main drug treatment and massage.

The importance of physical therapy for cervical osteochondrosis

Physical therapy exercises (exercise therapy) are preventive exercises that prevent the exacerbation of various diseases and are used very effectively in cervical osteochondrosis. Repeating the same exercise over and over has undeniable benefits. Exercise therapy visibly improves the patient's condition and helps to cope with pain. Osteochondrosis gradually recedes because after exercise therapy:

• the blood supply improves markedly;
• there is a strengthening of the neck and back muscles;
• the spine in the neck becomes mobile;
• pinched nerves are restored;
• improves neck flexibility and shoulder movement;
• the pain lessens.

Rules for exercising at home

For therapeutic exercises to be beneficial and not aggravate the problem, you need to follow a series of simple but important recommendations:

• consult your doctor in advance. In the acute phase of cervical osteochondrosis, it is not safe to exercise. First you need to reduce the pain, reach the onset of remission;
• exercise on a flat, solid surface;
• measure your heart rate before, during and after gymnastics. You can do this the old-fashioned way (using a stopwatch and fingers) or wear a fitness bracelet. If heart rate is greater than 129, reduce load;
• movements with cervical osteochondrosis should be performed gently. Increase the amplitude and intensity gradually;
• regularity of gymnastics and a systematic approach are important;
• if exercises for therapeutic exercises are chosen incorrectly, the effect of treating cervical osteochondrosis may be the opposite. Therefore, everything needs to be discussed with the doctor.

A set of exercises

Gym exercises for cervical osteochondrosis aim to:

• elimination of spasm;
• improved coordination;
• strengthening the spine, chest, back, neck muscles;
• at the beginning of gymnastics, regardless of the technique chosen, it is necessary to prepare and warm up the muscles.

Heating and its importance

If you suddenly start exercising directly, neglecting body preparation, you risk damaging the ligaments, stretching, and increasing the pain syndrome. Warming up for cervical osteochondrosis is simple and does not take long. Approximate algorithm of actions:

Walk in place for 2-3 minutes.

Turning the body sideways. Raise and open your arms to the sides. If you can't get to the end right away, don't be discouraged. Gradually, as you get rid of cervical osteochondrosis, your range of motion will increase.

Slow circular movements with the shoulders.

Smooth turns of the head left and right.

Warming up takes 7 to 10 minutes. It can be performed before gymnastics, as well as during the day, to disperse blood and eliminate stagnant processes in the spine and muscles.

Then you must go to the selected medical gym complex.

Bubnovsky's exercises

Characteristics of performing gymnastics according to this technique:

• the complex varies depending on the condition of the spine and the physiological characteristics of the patient;
• it is allowed to move through the pain if it is moderately expressed;
• gymnastics is allowed for hypertension and headaches;
• general exercises for cervical osteochondrosis;
• lower your chin to your chest. Then straighten your neck and pull your head forward slightly;
• from the previous position, stretch the beard toward the armpit. Then do the same, but in the opposite direction;
• turn your neck to the left, look at the ceiling. Then to the right and to the ceiling;
• first, clasp your hands above your head and then spread them out to the side. Turn your neck to see one hand or the other;
• Stretch with your palms facing the ceiling. The chin moves forward, parallel to the floor;
• strength exercises to combat cervical osteochondrosis;
• gym equipment is usually needed, but for home gym, you can do well by improvised means. To be done during the period of remission of cervical osteochondrosis and for its prevention;
• push-ups on chairs. In this case, the hands are placed on 2 chairs next to each other and the legs on a sofa or bed;
• gym exercises with dumbbells in the lying position. Instead of dumbbells, you can bring bottles of water or sand. In inspiration, hands in front of us; on exhalation, throw them behind your head;
• similar to exercise 2, but we direct our hands not behind the head but to the sides;
• standing between 2 chairs, lift your body, resting your hands on the seat;
• do each exercise 10 to 15 times.

Shishonin Exercise Set

The advantages of gymnastics in the treatment of cervical osteochondrosis:

• simplicity;
• security (economy mode);
• does not require time-consuming. It doesn't take more than 25 minutes.

Basic corrective gymnastics exercises:

Spring. Tilt your head forward as far as possible. Count to 10, straighten up. Repeat 5-10 times.

Goose. With your neck bent forward, straighten your beard to the right. Go up and do the exercise, but only to the left. Only 3 reps in each direction.

Frame, Frame. The arm is parallel to the floor. The palm presses one shoulder, the chin presses the other. So vice versa.

Heron. Sit on a chair. Take your hands off. Make a proud pose (chest with a wheel). Tilt your head back slightly, pulling your chin toward the ceiling.

Raise your hands above your head. Keeping your back and head straight, stretch your arms to the right and then to the left.

Stretching exercises for cervical osteochondrosis will help relieve spasm, prevent pain:

Place your left hand on your head and pull it toward your shoulder. The incline should be such that the neck muscles are felt. Do a similar exercise on the right.

Connect your palms to the back of your head and, pressing on the head, lower it as far as possible.

Repeat the previous exercise adding lateral curves.

Self-massage with caressing and kneading movements. It is necessary to calm the muscles after gymnastics.

Butrimov exercise complex

Pulling your chin forward.

Turn your head sideways, reach with your beard to your shoulders.

Lower your head, in this position, make curves to the sides and up.

Describe a semicircle with your chin, moving from one shoulder to the other. Don't lift your shoulders.

Tilt your head back. Turn your neck sideways. The gaze is directed to the ground.

Dr. Burtimov's Rule for Gymnastics with Cervical Osteochondrosis: "If you doubt that exercise will work, don't do it without a doctor. "

Gitta exercise complex

Lie down on a hard surface. Put your neck on the roller. Turn your head sideways.

Sit with your back straight. Nod your head as if agreeing with someone.

Now, in the same position, deny the information, as if to say "No".

Lie down with your legs bent. Rotate your body from side to side.

Lying on your stomach, lift your head and shoulders without using your hands.

Dikul Exercise Set

With cervical osteochondrosis, the condition can worsen to the point where it becomes nearly impossible to move. Dikul's gymnastics helps in these cases. There are many exercises, some of them require special equipment. But some are easy to make at home:

Place your right hand on your left ear. Pull your head to the right, raise your left hand parallel to the floor, bend your elbow slightly. Set for 7 seconds, gently return to starting position. Repeat 8 times. Do this in the opposite direction too.

Connect your palms in front of you, place them behind your head, pressing on the back of your head, lower it. Try to round your back and bend as much as possible. Return to starting position.

Sitting at the table, lean on your elbows. Hold your chin with your palms. Turn your head sideways.

Press with palms together at the back of the head. Overcoming resistance, take your head back.

A set of exercises on the Evminov board

This mini trainer doesn't just work in the cervical region. It is effective for osteochondrosis of any part of the spine. To work your neck, you should also buy a Glisson loop. It corrects the chin and neck, helps stretch muscles and release pinched nerves.

Gymnastics on the Evminov board must be performed under the supervision of a specialist in order not to worsen the condition.

A set of exercises Norbekova

The author of the methods attaches great importance to mood and positive thinking. Her system presupposes a change in attitude towards life in general and therefore helps to heal the whole body.

Gymnastics for cervical osteochondrosis:

• lower your chin to your chest, slightly tensing your neck muscles;
• throw your head back;
• head tilted to the side so that the ear touches the shoulder;
• circular head movements with maximum radius;
• the main rule is a balance on the back both during gymnastics and during the day. You need to focus on the painful area, doing the exercises, mentally sending love and warmth there.

A set of Neumyvakin exercises

To perform the gymnastic exercises of Professor Neumyvakin, it is necessary to prepare a plastic bottle of water 2/3 full. Volume 1, 5 liters.

Lay on your back. Place a container of water under the neck instead of a roller. Move your head sideways and in a circle.

In the same position, alternately press your shoulders to the floor.

Turn your back, press your knees to your chest, and roll onto the mat.

Lie down on your stomach. Raise your shoulders and legs at the same time, stretch them towards each other.

exercise in water

Swimming strengthens the back and neck. Helps straighten the spine, get rid of cervical osteochondrosis.

If in the early stages of the disease you can swim in the river, in the sea, for a fee, then in cases where the problem is gaining strength, it is better to sign up for the pool.

If your fitness doesn't allow for swimming, you can simply do gym exercises. Water prevents muscle strain and injuries.

Exercises on the horizontal bar

The horizontal bar helps to ease the back, lengthen the spine and reduce the load on the discs. But with cervical osteochondrosis, it's dangerous to do gymnastics on it. The neck vertebrae can contract even more.

Doctors recommend hanging from the bar with your head down, holding your legs for cervical osteochondrosis. In this case, there must be a person around who won't drop it. Push-ups have a positive effect during the remission period.

Security measures

The main task of corrective gymnastics is not to exaggerate, to avoid injuries.

See your doctor.

Take your first gym course with an expert.

Increase load gradually.

Practice exercises regularly.

Make your movements smooth and slow.

Exercises to prevent relapse

To consolidate the result obtained and not face the problem of cervical osteochondrosis again, it is necessary to perform lifelong exercises. It would be nice if a person decided to play sports: swimming, volleyball, gymnastics. Any of the above sets of exercises will do. To prevent cervical osteochondrosis, increase the number of repetitions of each exercise to 15-20 times.