According to statistics, 80% of people have experienced painful and uncomfortable sensations in the back and neck at least once. A sedentary lifestyle, sedentary work do their dirty work, contributing to degenerative changes in the musculoskeletal system. However, by regularly performing physical exercises for cervical osteochondrosis, you can significantly alleviate your well-being and reduce pain.
Provoking factors for the development of osteochondrosis
According to the specialists of the Medical University, osteochondrosis of the spine occupies a leading place among diseases of the peripheral nervous system, acting as a serious social problem in many countries. A large percentage of morbidity among people of working age, especially women - 62% versus men - 38%, a high level of disability and financial losses make physicians of all countries look for a solution to this problem.
According to the experts who published the results of their research, the main role in the development of neurological manifestations of vertebral osteochondrosis is played by heredity, therefore, all those at risk and suffering from attacks of this disease should regularly perform special therapeutic exercises.
A set of exercises for exercise therapy for the neck with osteochondrosis
If your back, spine, neck hurts, you need to do the following exercises to reduce pain, reduce inflammation, strengthen the muscle corset and prevent joint dysfunction:
- Stand up straight or sit upright in a chair. Tilt your head down, trying to keep your chin touching your neck. Fix the head at the maximum point of tension for 10 seconds. Return to starting position and repeat a few more times. To enhance the effect, you can put your palms together and apply pressure with your hands on the back of your head.
- Stand straight, arms freely lower along the body. Start moving your shoulders up and down, making a rhythmic up and down. To enhance the effect, you can pick up small dumbbells or water bottles.
- Stand straight, cross your arms behind your head, bending them at the elbows. Rhythmically pull your elbows back, feeling the tension in the shoulder blades. If desired, you can perform several approaches 10-15 times.
- Cross your palms and fix them on your forehead. Tilt your head down, resisting it with your hands. Relax and repeat the exercise a few more times.
- Lie on your back, lift your head off the floor and freeze in this position for 5-10 seconds. Relax and repeat a few more times.
- Stand up or sit up straight. Slowly turn your head towards the left shoulder. Measure at the maximum voltage point for a couple of seconds. Repeat the other way. To enhance the effect, put a hand bent at the elbow on the back of the head, resisting head movement with it.
- Gently tilt your head to the side, trying to touch your ear to your shoulder. Repeat the other way.
- Stand up straight and start rotating with arms bent at the elbows, first forward, then backward.
Before performing therapeutic exercises, it is recommended that you first consult with your doctor. If severe pain appears, you must stop exercising and seek help from a specialist.