The defeat of the joints or cartilage of the spine in the neck region can significantly complicate life. When osteochondrosis of the cervical spine occurs, many exercises become inaccessible, since strong physical activity can lead to complications. However, do not panic prematurely, because osteochondrosis is not a sentence, and there are a number of exercises available at home that will make it easy to relieve symptoms, or even completely cope with the disease.
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 alleviate 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 conduct an examination, after which he will be able to suggest which physical activities are contraindicated for you, and which ones can alleviate the course of the disease or even help to cope with it.
You should not delay contacting a medical facility, 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 fitness can not only not bring relief, but also, on the contrary, aggravate the situation.
At the same time, your doctor can offer you a complete range of physical exercises indicated for neck problems and show you how to do them correctly to achieve the best result. It is worth noting that, despite the apparent simplicity, all elements of the proposed exercise therapy contribute to the improvement of well-being.
Exercises at home: rules and objectives of trainings
Correctly and regularly performed exercises at home contribute to a significant improvement in well-being. First of all, this is due to the increased blood flow and the acceleration of metabolism. And the muscles of the spine that are constantly in good shape will not allow osteochondrosis to develop further. As a result, the pain will go away and, if you do not stop exercising, then forever.
To speed up obtaining a positive result, pay attention to the following recommendations:
- Only regular exercise will help get rid of health problems. And sedentary work is a reason to pay them twice as much attention.
- It is recommended to stretch the muscles of the back and neck 8-10 times during the day. It can be self-massage or just walking.
- Control your posture, do not 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 on the entire body, maintain good health and, quite possibly, avoid the need to regularly perform therapeutic exercises.
- Try to avoid sleeping on your stomach - this will prevent swelling of the muscles of the cervical spine and significantly improve your morning well-being.
- Water helps to maintain muscle tone throughout the body, so do not neglect your daily intake. Dehydration will only exacerbate the situation with this disease.
When doing exercises at home, do them smoothly, without sudden jerks and changes in the amplitude of movements. Conduct classes in an area where nothing will hinder your movements. Workout clothing should also provide complete freedom of exercise. Try to diversify your usual exercises, but do not overload your muscles.
And most importantly: if during exercise or gymnastics your health worsened, then immediately stop exercising and consult a doctor as soon as possible. Any recommendations of a specialist must be carried out implicitly and in full.
The best fitness exercises for cervical osteochondrosis
If your blood pressure is high, your spine is injured, or you have been diagnosed with cancer, then it is better not to risk your health and do not do the exercises listed below.
Starting position: feet shoulder-width apart, hands at the waist, back straight, shoulders unfolded.
- Turn your head without tilting it, first in one direction and then in the other direction.
- Tilt your head to the right, trying to touch your ear to the shoulder, then return to the starting position and repeat the tilt to the other side.
- Tilt your head forward. Having touched the chest with the chin, turn it a little, first in one direction, then in the other and return to its original position.
- Make alternate torso tilts to the right, forward and left.
- Put 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 in the neck area without interrupting the work process. You need to repeat these exercises twice with each hand.
- Keeping your back straight, rest your palm on your forehead and, straining your neck muscles, press on it.
- Place your palm on the back of your head and press down on it with your head, trying to engage your neck muscles.
- Place your palm on your neck and, slightly lifting your chin, lightly press on the muscles with your fingers. Then release the pressure, turn your head slightly to the side, and push again.
Regularly performing the proposed complexes of exercise therapy, in a few weeks you will achieve the following results:
- annoying headache will disappear;
- brain activity will increase;
- pressure will return to normal;
- the feeling of stiffness in the cervical spine will disappear.
And this is all 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 disappear.