The defeat of the joints or cartilages of the spine in the neck region can significantly complicate life. When osteochondrosis of the cervical spine occurs, many exercises become inaccessible, as intense physical activity can lead to complications. However, don't panic prematurely, because osteochondrosis is not a sentence, and there are a number of exercises available at home that will make it easier to relieve symptoms or even fully cope with the condition.
Selection of physical exercises
With cervical osteochondrosis, the muscles need to be strengthened, which will partially relieve the spine and improve blood circulation. With the help of a set of exercises compiled by professionals, the regular implementation of which has a beneficial effect on the cervical muscles, you can significantly relieve the symptoms of the disease.
The first step in preparing for exercise at home, in case of health problems, should be a visit to the doctor. He will carry out an examination, after which he will be able to suggest which physical activities are contraindicated for you and which can ease the course of the disease or even help to cope with it.
You should not delay contacting a medical center, because it is much easier to get rid of the disease at an early stage. And you should not choose physical exercises without contacting a specialist, because in the case of osteochondrosis, self-treatment with the help of physical conditioning can not only bring relief, but also, on the contrary, aggravate the situation.
At the same time, your doctor can offer a full range of physical exercises for neck problems and show you how to perform them correctly for the best results. It is worth mentioning that, despite the apparent simplicity, all the elements of the proposed exercise therapy contribute to the improvement of well-being.
Exercises at home: rules and goals of training
Exercises performed correctly and regularly at home contribute to a significant improvement in well-being. Firstly, this is due to increased blood flow and acceleration of metabolism. And spinal muscles that are constantly in good shape will not allow osteochondrosis to develop further. As a result, the pain will be gone, and if you don't stop exercising, forever.
To expedite the achievement of a positive result, be aware of the following recommendations:
- Only regular exercise will help get rid of health problems. And sedentary work is reason to give them twice as much attention.
- It is recommended to stretch your back and neck muscles 8-10 times during the day. It can be self-massage or just walking.
- Control your posture, don't slouch, try to keep your back straight throughout the day and keep your head in line with it. This will allow you to evenly distribute the load throughout your body, maintain good health, and possibly avoid the need for regular therapeutic exercise.
- Try to avoid sleeping on your stomach - this will prevent your cervical spine muscles from swelling and significantly improve your morning well-being.
- Water helps maintain muscle tone throughout the body, so don't neglect your daily intake. Dehydration will only worsen the situation with this disease.
When doing exercises at home, do them smoothly, without sudden jerks and changes in range of motion. Conduct classes in an area where nothing will impede your movement. Training clothes should also provide complete freedom of exercise. Try to diversify your usual exercises, but don't overload your muscles.
And most importantly, if during exercise or gymnastics your health has deteriorated, stop exercising immediately and see a doctor as soon as possible. Any recommendations from an expert must be given implicitly and completely.
The best fitness exercises for cervical osteochondrosis
If your blood pressure is high, your spine is injured, or you've been diagnosed with cancer, it's best not to risk your health and not do the exercises listed below.
Starting position: feet shoulder-width apart, hands on hips, back straight, shoulders unfolded.
- Turn your head without tilting it, first in one direction and then in the other.
- Tilt your head to the right, trying to touch your ear to your shoulder, then return to the starting position and repeat the tilt to the other side.
- Tilt your head forward. Having touched the chest with your chin, turn it a little, first in one direction, then in the other, and return to its original position.
- Make alternating trunk bends to the right, forward and left.
- Place your hands on your shoulders and rotate your arms first forward and then in the opposite direction.
Each of the fitness exercises must be repeated at least ten times. It is advisable to do the first exercise in the morning, after waking up, and then it is recommended to repeat it several times throughout the day.
There are also several easy ways to restore blood circulation to the neck area without interrupting the labor process. You need to repeat these exercises twice with each hand.
- Keeping your back straight, rest your palm on your forehead and, stretching your neck muscles, press down.
- Place the palm of your hand on the back of your head and press it with your head, trying to engage your neck muscles.
- Place the palm of your hand on your neck and, slightly lifting your chin, lightly press the muscles with your fingers. Then release the pressure, turn your head slightly to the side and push again.
Regularly carrying out the proposed exercise therapy complexes, in a few weeks you will achieve the following results:
- annoying headache will disappear;
- brain activity will increase;
- the pressure will return to normal;
- the feeling of stiffness in the cervical spine will disappear.
And all this thanks to an increase in muscle tone and an improvement in blood circulation as a result of systematic tension and stretching of the neck muscles. The main thing is not to stop paying attention to exercise after the symptoms of the disease have disappeared.