Intervertebral discs from static loads experience discomfort, which is sometimes expressed as dystrophic disorders in the cartilage of the joints. Develops osteochondrosis. To relieve pain, there are exercises in cervical osteochondrosis.
What you will find in this article:
Exacerbation of cervical osteochondrosis
This disease affects the lumbar, thoracic and cervical spine. To prevent the disease from going too far and for the purpose of prevention, experts advise to strengthen the muscles that hold the intervertebral discs.
Pain in the neck restricts movement, disrupts the usual course of activity and reduces performance, from dizziness with severe pain there is a risk of loss of balance and a fall.
Although experts have established that osteochondrosis is “planned” in the prenatal finding of the fetus, a sedentary lifestyle, which causes blood stasis, aggravates the inevitability of this disease.
If you do not take any preventive action, do not exercise, the disease can even take away from a person 10-15 years of life.
Doctor Butrimov on this video shows how to do exercises with the help of a special set of exercises.
As with any exacerbation of the course of the disease, in case of cervical osteochondrosis, all excessive exertion, gymnastics, and sudden movements are canceled.
Rest is necessary for the body in order to restore blood circulation, give time for ruptures and fissures to heal. Nervous roots strengthen after relaxation.
Starting a complex of recovery exercises should be carefully, gradually, avoiding aggressive actions. They are convenient to perform at home and in the gym.
Prevention of cervical osteochondrosis
From the school course of physical education lessons everyone knows the turns of the head. Circular, forward, backward, right, left. These effective neck exercises are helpful in preventing future problems.
We recommend that you perform exercises in cervical osteochondrosis in the morning, evening, sitting or standing, every day and several times a day the following movements:
- head turns right / left by 90 degrees or more (if you can);
- throwing his head back, touch the right ear with the right, left ear of the left shoulder;
- having lowered a chin on a breast, we turn a head to the right, then to the left.
Eliminate rotation of the head, as this may cause circulatory disorders, dislocation. The longer you perform these movements, the more invigorated you feel.
To strengthen muscle endings, do these isometric exercises:
- put pressure on the palm of any hand, first with the forehead, then with the back of the head, straining the muscles as much as possible, three times;
- throw back the head, then return to the chest, the muscles are tense, do five times;
- press the left temple with tension into the left palm, then with the right temple into the right palm three times.
Basic exercises for cervical osteochondrosis
There are many complex exercises to relieve pain and strengthen the cervical vertebrae, which are developed by reputable specialists in the medical world.
For example, Sergei Mikhailovich Bubnovsky, a qigong therapist, based his recommendations on the use of reserves of the human body.
He offers the author's system of exercises on simulators, as a result of which healing comes through physical exertion.
Manual therapist Vitaly Gitt using non-invasive means copes with spinal curvatures, radiculitis and cervical osteochondrosis.
In case of cervical osteochondrosis, effective results show head turns, lying neck on roller. Also sitting - swinging up / down or right / left (the exercise Dr. Gitt gave the name "Yes, yes, no, no").
This video shows how to do these exercises.
Exercises for pain in the cervical spine
1. Stretching shoulders
Lying on your stomach, stretch your hand palm up at a right angle to the body. You can press it a little with your left hand.
Stay in this position for as long as you see fit.
2. Stretching the shoulders on the blocks
Get on your knees, put two yoga blocks in front of you, put elbows on them. Bring your arms, tilt your head down, put your hands on your back. Hold on for 10 deep breaths.
3. Stretching the shoulders behind
On your knees, raise your right hand to the ceiling, bend your right elbow and allow your right hand to fall between the shoulder blades.
Grasp the elbow of the right hand with your left hand and allow the weight of the arm to lower the right arm a little further behind the back.
Take five deep breaths, leaning back a little. Lower the left arm down, bend the elbow and try to reach the center of the back and hold the right arm. Take five deep breaths.
4. Stretching shoulders near the wall
Place the forearms on the wall, parallel to each other below the height of the shoulders. Step away from the wall a couple of steps, relaxed, lower your head between your hands. Take five deep breaths.
5. Pose fish with support
Place one unit where the shoulder blades are and the other is under the head. Relax on the blocks, sit back, place your hands on both sides. Take five deep breaths.
6. Stretching shoulders on the floor
On all fours, hold the right hand under the body. Press your right temple and shoulder to the floor. The left hand remains in place.
Take ten deep breaths. Repeat the same for the other side only.
Basic recovery techniques
For her part, Alexandra Bonina outlined five main methods for the restoration of the cervical spine:
- Special recovery exercises
- Painkillers and warming drugs
- Reflex massage with an applicator
- Full rest
- A sufficient amount of vitamins and trace elements
All of these methods together play a significant role in supporting the back and neck by restoring the microstructure of the spine, muscles and ligaments, relaxing and strengthening them. The main condition is to correctly distribute these methods in stages!
Attention! Muscle tension during exercise you must hold no more than 3-5 seconds. After which you should relax your muscles. This is an important point, because with prolonged tension in the muscles fatigue develops and the desired effect will be gone.
If you have never performed such exercises, then begin to perform them 3-4 times in 1-2 approaches. This will be enough to start. Then, when you want to complicate the load, then increase the number of repetitions - 5-6 times in 1-2 sets.
Psycho-reflexologist Vladimir Aleksandrovich Butrimov offers remedial gymnastics, developed by him and passed practical tests with excellent results. More than thirty years it took the doctor to create qigong gymnastics.
As an instructor in physical therapy (physical therapy), Butrimov meticulously created a technique for restoring impaired spinal functions. Gymnastics Butrimova puts vertebrae, activates blood circulation. Excellent readings are observed with repeated repetition of exercises for a long time.
Known for his findings in the spine treatment area, Valentin Dikul, in the past, a wheelchair user, who suffered all the limitations of limited mobility, created a center for treating back problems. He put himself on his feet.
His gymnastics is based on the body's ability to self-stop. Along with the massage technique it stimulates the restoration of the nerve endings of the cervical vertebrae. The method of Valentin Dikul brought recovery almost 100% of the treated in his center.
In this video you will see special exercises that ease the pain.
Restoration according to Dikul when drinking mineral water up to a liter a day suggests:
- Therapeutic physical culture for self-healing muscle tone.
- Medical gymnastics for fixing the result.
- Manual therapy.
There are many more equally effective methods. Familiar with such a rich teaching as yoga, and, moreover, people practicing it manage the regenerative processes with the help of mental and physical systems of the body. Even beginners use simple recovery exercises without going into the philosophy of yoga. The results are impressive.
Exercises with a stick will help stretch the muscles, not lose the mobility of the joints, stimulate flexibility. Training with a gymnastic stick is shown at any age, as well as swimming in the pool. It has been scientifically established that water training pulls the spine up to 5-15 millimeters.
All movements in water are easier to perform than on land. The muscles of the cervical region, as well as the entire spine, relax and stretch. As a result, the displacement of the vertebrae is eliminated, the nerves pinched by them are released.
We are responsible for our health before ourselves and the planet. Therefore, such exercises will definitely come in handy!