A set of exercises for cervical osteochondrosis

To significantly improve the condition of patients with cervical osteochondrosis, physical therapy (PT) is often used. It helps eliminate many symptoms of this unpleasant disease.

How exactly does practice help?

Regular exercise therapy for cervical osteochondrosis can make the muscles stronger, relieve muscle spasms, increase blood circulation, and improve the condition of the intervertebral discs. If you choose the right exercises, they will help eliminate the unpleasant sensations that often accompany cervical osteochondrosis. These symptoms include headache, shoulder and arm pain, and dizziness.It is not always possible to contact experts. In principle, there is no problem with doing physical therapy on your own. These exercises can be easily done at home. There are some simple exercises that even a beginner can handle. One of these complexes is described below.What should not be forgotten during exercise treatment for cervical osteochondrosis? When performing exercises at a cervical osteochondrosis physical therapy center, do not forget the following rules. This is important for your own safety. Exercise is only effective if done correctly. Additionally, incorrect exercises can cause serious damage to the spine.

Contraindications to exercise therapy for osteochondrosis

1. Exercise is not allowed in the acute stage of osteochondrosis. It is unacceptable to perform these procedures through pain.
2. Move slowly and don't make sudden movements.
3. Keep in mind that if you have cervical osteochondrosis, you won't be able to make circular movements with your head. Also, don't tilt your head back.
4. Don’t be seduced by advertisements for cervical traction devices. It is unsafe to use such equipment without consulting an expert. Simple carelessness can cause serious injury.
5. If you have been diagnosed with an intervertebral hernia, it is not acceptable to perform these and other exercises without consulting your doctor!

Approximate synthesis of exercise therapy for non-acute phase of cervical osteochondrosis

You should start with a warm-up. You can use regular walking in place as a warm-up. It is more effective to walk on your whole foot first, then on your toes and heels. In this case, the arms should be relaxed and hanging freely, and the shoulders should be straight and slightly dropped. The preheating time is 2-3 minutes.

1. Exercises designed to relax neck muscles

Stand up straight. Your arms should hang freely from your body. Clench your fists and tense your arms. At the same time, lower your shoulders and shoulder blades and straighten your back. Hold tension for 30 seconds. Then relax and let your arms swing freely.

2. Tilt your head to one side

This exercise can be performed standing or seated.Gently tilt your head to one side (lowering your ears toward your shoulders). Feel your neck muscles stretch. Hold this action for 10-15 seconds. Then slowly return to the starting position and turn your head to the other side. It is important to perform this exercise as carefully as possible to avoid pain.

3. Turn your head to one side

This exercise can be performed standing or seated.Lower your head. Try to feel the lumen of the jugular vein with your chin. Turn your head to the right, as if sliding your chin along the top of your sternum. Hold this position for 3 – 6 seconds. Then slowly turn in the other direction. Repeat this exercise 5 to 7 times in each direction.

4. Raise and lower shoulders

You can do this exercise standing or sitting.Raise your shoulders as high as possible without moving forward. Lower them and pull them back slightly, as if you were straightening them. Repeat 6-8 times.

5. Move shoulders forward and backward

This exercise can be performed standing or seated.Starting position - shoulders freely straightened and lowered. We lift our shoulders and push them forward. Then you need to return to the starting position. Pull your shoulders back and try to close your shoulder blades. Return to starting position. Repeat exercise 6 – 8 times.

6. Tilt your head forward

This exercise can also be performed standing or seated.Bend your neck forward and gently lower your chin to your chest. Then you need to slowly straighten up. Repeat exercise 6 – 8 times. IMPORTANT: Keep your back straight!

7. Swing your arms back

We perform this exercise standing or sitting.Extend your arms to your sides and lower your shoulders. Press your shoulder blades into your back. The straight arm will move slightly backward. Return to starting position. Repeat the exercise 6-8 times. When performing this exercise, you need to move your arms as little as possible and try to use only your back muscles.

8. Rotate the brush

Keep your arms at your sides, shoulders down. Bend your elbows and clench your hands into fists. Without lowering your elbows, rotate your wrist 4 times in one direction and then 4 times in the other direction. Repeat 4 – 6 times in each direction.

9. Rotate your elbows

The starting position is the same as the previous two. Rotate your elbow 4 times in one direction and the other. No need to lower your elbows. Repeat 4 – 6 times in each direction.

10. Rotate your shoulders

Extend your arms to your sides and lower your shoulders. The shoulder joint rotates 4 times in each direction. Repeat 4 to 6 times.

11. Raise and lower hands

Relax your shoulders and arms. We raise our hands and then drop them freely. Breathing should be free and relaxed. Repeat 4-6 times.