Cervical osteochondrosis is an insidious disease. The age of onset is decreasing year by year, so the problem of treating cervical osteochondrosis is now unprecedented.
Unfortunately, the penetration of medicine in different parts of our country leaves much to be desired, so self-prevention and home maintenance treatment of the disease are now very important.
We help us with a variety of exercises and professionally designed exercise therapy (Physiotherapy Complex) for the prevention and treatment of cervical osteochondrosis.
Prevention of cervical osteochondrosis
Prevention of cervical osteochondrosis is massage and self-massage. Warming techniques such as massage, rubbing, and beating can restore blood circulation to muscles and relieve neck muscle tension. You can do massage by yourself, rub the back of the neck and the base of the skull, so as to remove blood stasis and stop bleeding, and restore blood circulation to the head.
The workplace should be comfortable. An ergonomic chair should be used. Your elbows should be level with the table, your back should be straight, and your computer monitor should be slightly above your line of sight. During work, rest is required to reduce the static load on the back.
Preventive measures for osteochondrosis are neck exercises. Less dangerous are isometric exercises that involve offsetting the load for 5-6 seconds. The head resists the pressure of the palm. The exercises are performed smoothly without sudden movements.
- Sit at a table with your back straight. Rest your elbows on the table, press your ears into your palms, and tilt your head over your shoulders, offsetting with your hands. Hold for 10 seconds, 10 times. The outer muscles of the neck are strengthened. Repeat the same number of times on both sides.
- Sit at the table, place your hands on the elbows of the table, rest your hands on your palms with your forehead, and press your head for 10 seconds. Repeat 10 times.
- Lie on your back on the floor. Press the back of your head to the floor. Hold the pose for 5-6 seconds.
- Lie on your stomach and press your forehead to the floor.
- Lie on the floor on your left side with your left hand on the floor, rest your head on the floor, and press your head against your hand.
- The same goes for the right side.
- Sit in a chair with your back straight and your fingers interlaced in the locks, resting on the back of your head and pressing the back of your head on your fingers.
- Stand close to the wall with the back of your head against the wall.
All of the above isometric exercises must be performed vigorously for 5-6 seconds, after which the tension and relaxation are slowly relieved. Repeat 5-10 times.
Beneficial effects of dangling on the horizontal bar on the state of the cervical spine. You can do 30 seconds of wide-grip and narrow-grip hangs. All vertebrae of the spine are stretched under the influence of their own weight.
You need to pay attention to your habits, don't bend over at the desk, keep your posture, and don't put the earpiece on your shoulder when making a call. Make sure to take breaks every hour. Swimming is a good preventive measure.
To prevent this disease, you can do some simple little exercises every day. The program contains easy-to-follow exercises. To determine the condition of your cervical spine, you can do some small tests: Bend your head back and forth, tilt your shoulders, and turn your head from side to side.
Normally, a person should bend their head 45 degrees and straighten their head 50 degrees. Tilt your head 45 degrees to your shoulders and rotate your head 90 degrees in both directions.
Exercises for the treatment of cervical osteochondrosis
You can start therapeutic exercises only after the pain has stopped. Do not exercise during an attack. After an attack, low-intensity isometric exercises are allowed, in which the muscles are tensed and resist the load. The muscles of the neck form the muscular corset that holds the vertebrae firmly.
All exercises must be done slowly, without cramps and sudden movements. Before going to a gymnastics complex, you should choose a personal technique based on expert opinion.
physiotherapist
- Sit with your back and neck straight. Turn your head to the right and left as far as possible, but gently, not suddenly. Repeat 10 times.
- Sit with your back and neck straight. Lower your head and try to touch your chest with your chin. 10 times.
- Sit, pull your chin and neck back, and repeat 10 times.
- Sit with your arms hanging freely along your body. Gently lift your shoulders and hold for 10 seconds. Relax. Repeat 10 times.
- Lie on a hard surface and rub the muscles of the neck and base of the skull for 4 minutes. Try vigorous massage to improve blood flow.
- Sit or lie down on a hard, muscular surface between and above your shoulder blades.
- In circular motions, knead the muscles above the ears and at the back of the head.
A set of exercises that combine slow, calm breathing. Breathing helps you focus on your workout and help improve your workout. It is recommended to repeat several times during the day. The range of motion is small. The prone position helps reduce the load on the vertebrae, you can't try to do everything at once. The main thing is the prudence, progression and constancy of the course.
- Lie on your back on the floor. Place one hand on your stomach and the other on your chest. Breathe calmly - stomach rises, then chest. Exhale calmly, long. Try to make your exhale longer than your inhale. Play freely, relax. Do 10 repetitions.
- Lie down on the floor. Slowly raise your head, then your shoulders, then rest your hands in front of you for 1 minute. Try to remember the pose.
- Lying on my stomach. The hands are at the sides of the body. Freely, slowly turn your head and try to touch the floor with your ears. Repeat 6 times left and right.
- sitting position. Tilt your head forward, then slowly back until it stops, but not violently or to the point of pain. Repeat 10 times.
- Sit at the table. Rest your elbows on the table, rest your head on your palms, and press your forehead against your palms. Force yourself as much as possible. Do a breathing exercise. Repeat 10 times.
- Alternately rotate the head left and right 5 times. If pain is felt, jaw movement should be limited to the left to the shoulder, then the right to the shoulder. Repeat 6 times.
Cervical Osteochondrosis Treatment Exercise Video Manual
From the many video tutorials of therapeutic exercises available on the web, you can choose the most effective one to treat the cervical spine. It is best to contact a specialist, follow the advice of existing chiropractors and trust their experience.
Combining the achievements of massage, self-massage, medical massage techniques, controlling posture, and doing a simple set of cervical spine exercises, a person will become light, free, loose, and may even forget the existence of the cervical spine. Osteochondrosis.