Physical therapy is great! Therapeutic exercises for osteochondrosis of the cervical spine. Therapeutic exercises for osteochondrosis of the cervical spine: features and contraindications Effective exercises for cervical osteochondrosis

Gymnastics for cervical osteochondrosis helps normalize blood circulation in this area and also helps strengthen the muscles of the neck. People with spinal diseases benefit from moderate physical activity, but it should be practiced in combination with drug treatment, massages and physiotherapy.

Indications and contraindications

Therapeutic exercises for cervical osteochondrosis have a healing effect on the muscle frame. It helps strengthen the neck muscles and stabilize the vertebrae.

The cause of most symptoms of cervical osteochondrosis lies in the compression of blood vessels in this area. Impaired blood flow causes hypoxia of brain tissue. Indications for gymnastic exercises are:

• pain in the back of the head and at the base of the skull;
• stiffness of movement when turning the neck;
• frequent dizziness and nausea;
• lack of coordination;
• tinnitus;
• deterioration of memory and assimilation of new information;
• fast fatiguability.

Gymnastics for osteochondrosis of the cervical spine helps relieve the symptoms of the disease by improving blood microcirculation. Exercises are strictly prohibited in the acute phase of osteochondrosis. At this time, the cartilage tissue of the intervertebral discs is inflamed, and problems are also observed in nearby muscles. Gymnastics in this case can injure a person and also lead to severe muscle spasms.

First you need to relieve inflammation with anti-inflammatory non-steroidal drugs, as well as take a course of analgesics and muscle relaxants. Afterwards, you can move on to physical therapy against cervical osteochondrosis.

Caution is exercised in the presence of tumors in the neck, and especially the thyroid gland. Their etiology does not matter. It is undesirable for people with visual impairment and pathological changes in the fundus to use some exercises. Various spinal injuries create problems during exercise.

Gymnastics for cervical osteochondrosis

Gymnastic exercises for cervical osteochondrosis allow the patient to feel relief. They relieve fatigue and tone muscles. The process itself consists of several stages and requires careful preparation of the muscles before starting classes.

Warm-up

Gymnastics for the neck for osteochondrosis begins with a warm-up. At this stage, the muscles warm up and blood flow improves. If you start exercising without warming up, there is a high probability of getting a muscle strain or other more serious injuries.

Begin the warm-up with slow turns of the head to the left and right shoulder. You need to hold in this position for 5-10 seconds. Do not strain your muscles too much; it is recommended to perform 3-4 repetitions of this exercise.

This is followed by tilting the head back and forth. Throwing the head back is done as carefully as possible; when bending forward, try to touch the jugular cavity. If pain or discomfort occurs at this stage, stop the activity.

In addition to the neck, the collar area and shoulder girdle are included in the warm-up. To do this, while standing or sitting, the patient alternately raises and lowers the right and left shoulders. Fix in the top position for 5 seconds. Requires 5 reps for each shoulder. Then they make circular movements back and forth.

For those whose cervical region is slightly affected by osteochondrosis, a more dynamic warm-up is suitable. It is performed while sitting on a chair. First, they stretch the neck by turning and bending, and then:

• Stretching your arms out in front of you, make turns with your torso from side to side. The back should remain straight at this time. 5 repetitions are enough.
• With your elbows bent, your hands are placed along the shoulder line. Next, swings are performed from the sides of the body to the shoulders. The amplitude should be small.
• Resting your hands on the chair, raise your shoulders a little and make slow turns of your body to the right and left.
• The arms are extended horizontally and made intense circular movements, first in one direction, then in the other. The amplitude depends entirely on the capabilities of the shoulder girdle and the patient’s condition.

After the warm-up is completed, move on to other, more intense exercises. If you have hypertension or a tendency to it, limit yourself to only this set of exercises.

Dynamic gymnastics

Intense exercises for the cervical spine can be done at home. It is better to do this in the morning after waking up or at any other time, but 1 hour before or after meals. Exercising on a full stomach leads to digestive problems.

Exercises are performed after warming up:

• Lie down on the floor and stretch your arms along your body. Using the muscles of the neck and back, they carefully raise their head without lifting their shoulders from the floor. They stay in this position for a couple of seconds, after which they return to their original position. The procedure is repeated 7-10 times.
• Lying on the floor, bend one leg at the knee and pull it towards the stomach. From this position, using the back muscles, the leg is thrown in the opposite direction, touching the floor. The greater the range of motion, the better. The exercise is repeated 5 times for each leg.
• With your feet shoulder-width apart and your hands on your sides, perform rotations of the thoracic and lumbar spine. They are made with the maximum possible amplitude. If you feel a crunch in the vertebrae, perform the exercise very carefully. Duration is about 1-2 minutes.

At first, it is difficult to perform the exercises; low tone of the cervical and lumbar muscles causes difficulties. Without regular training and a passive lifestyle, muscles quickly weaken and lose elasticity. Daily exercises help strengthen the muscle frame and relieve the symptoms of osteochondrosis.

Isometric exercises

For people with advanced osteochondrosis, it is recommended to use an isometric set of exercises. Its peculiarity is that the neck and head do not make any movements or rotations. The process is based on the tension of certain muscle groups.

Such exercises can be carried out not only at home, but also at the workplace. The process takes a little time.

Manipulations are performed while standing or sitting on a chair, without leaning on the back. Each position is held for at least 5 seconds; the number of approaches depends on the patient’s condition. Ideally there should be 3-5 repetitions of each action.

Isometric therapeutic exercises include the following exercises:

• The hands are folded and press on the forehead. The neck muscles at this time create resistance to them.
• The hands are in the same position, but rest against the back of the head. The muscles hold the neck in its natural position.
• The open palm rests first on the right and then on the left cheek. Resistance is provided by the lateral muscles of the neck.

You need to press hard so that tension is felt, but the head does not tilt. In such conditions, movement of any vertebra is excluded, and the muscular body has the opportunity to strengthen without the use of dynamic gymnastics.

Relaxing gymnastics

After the entire set of exercises has been completed, you can move on to the final stage - muscle relaxation. It is important because it allows the patient to relax and feel relief.

Sit on a chair without leaning on its back. The shoulders are brought forward as much as possible. This is done slowly, since the main task is to stretch the muscles. Afterwards, the shoulders are returned to their original position and brought back.

Another equally effective option is to bring your hands together with the inside of your palms facing each other. To do this, both hands are brought together behind the back. People with weak stretching are not always able to do this exercise.

Auxiliary procedures

To make the treatment of osteochondrosis at home more successful, it is necessary to provide additional warming of the muscles with the help of warming ointments and gels. They improve blood microcirculation in tissues and also normalize brain nutrition.

Most often, ointments are used with hot pepper extract or powder, as well as snake venom. These drugs are contraindicated for use on injured skin areas. Allergy sufferers should discuss such treatment with their doctor.

After performing a set of exercises against cervical osteochondrosis, you can conduct a massage or self-massage session. The muscles are already warmed up and pliable for manual therapy. This treatment is more productive.

Conclusion

When performing any gymnastic complexes, you need to remember that correct posture during exercise is very important. This is how you can stabilize the vertebrae. Gymnastics for the neck muscles should not cause pain or spasms. Warmth in the muscles is a sure sign of blood circulation in the tissues.

To achieve lasting results during remission or exacerbation of the disease, you need to regularly do gymnastics. You can take a break only during severe pain in the cervical vertebrae. Gymnastics is not contraindicated for women during pregnancy.

Every day, osteochondrosis affects more and more young people because they lead a sedentary lifestyle

Symptoms of osteochondrosis

To be sure of the need for exercise, it is important to accurately determine the presence of osteochondrosis. You definitely need to perform therapeutic and preventive exercises if you have the following symptoms inherent in the types of the disease:

• cutting pain moving from the neck to the scapula area and through the forearm to the fingers characterizes cervical radiculitis;
• boring pain in the occipital and cervical region, which manifests itself in the shoulder joint, chest, forearm, are acceptable for irritative-reflex syndrome;
• constant headache, tinnitus, dizziness, visual disturbances are symptoms of vertebral artery syndrome, for which exercise alone is not enough;
• Localized pain in the cervical area, the area of ​​the shoulder blades and the heart, which intensifies when turning the head or sneezing, is distinguished by cardiac syndrome.

It is important to identify the presence of symptoms of the disease in a timely manner and promptly begin exercises to eliminate them.

Advice! Remember that exercise will not cure the disease, but only eliminate the pain. As soon as you stop exercising, the discomfort will return.

Exercises for prevention

As we found out, all people who lead a sedentary lifestyle are prone to cervical osteochondrosis. If you do not want to experience unbearable pain in your head, neck, arms, shoulder blades and even heart, perform preventive exercises. They will keep you safe and also improve blood flow to the brain, which leads to improved memory and concentration. This means that gymnastics for the neck will definitely not be superfluous.

Please note that all exercises must be done smoothly and without sudden movements, otherwise there is a risk of harming yourself. So, make yourself comfortable.

• Sit straight on a chair and relax your lowered arms. Then make maximum head turns 10 times to the right and left. If, due to pain, you cannot do this slowly, several sharp jerks of your head in different directions will help you.
• Remain seated in your chair with your back straight. Slowly lower your head down and touch your chin to your chest as much as possible. Once done, freeze for 10 seconds. Repeat the manipulations at least five times.
• While sitting on a chair, relax your arms. You need to tuck your chin in as much as possible and smoothly tilt your head back. Repeat the exercise 10 times. If you do not have osteochondrosis, but you constantly work in a tense position, these movements are also useful for you.

• Without getting up from your chair, place the palm of either hand on your forehead and tilt your head forward so that your palm puts very strong pressure on it. Overcome resistance for 10 seconds. By doing this exercise regularly, you will strengthen the front of your neck.
• Stand up straight and relax your arms. You need to raise your shoulders as high as possible and stay in the resulting position for 10 seconds. After you relax them, take a breath and feel that your hands are noticeably pulling your shoulders towards the floor. Repeat 5-10 times.
• Lie on your back on a hard surface (preferably the floor). You need to raise your head 8 times and stay in this position for 10 seconds. Repeat the exercise every 5 seconds.

Advice! Before starting exercise, create a suitable atmosphere for yourself, for example, turn on soothing music or wait until the children fall asleep. The noise will make it difficult to concentrate.

Strengthening and relaxing neck muscles

A set of exercises should be started with a simple warm-up, so as not to pull the muscles and harm yourself more. To do this, walk for a few minutes on your full feet, toes and heels until you feel a surge of warmth. So, let's proceed directly to performing special exercises.

• Place your palm on your forehead three times and press on it for 10 seconds, straining your neck. Then do the same manipulation with the back of the head.
• Alternately press with your left and then with your right hand on your temple. Also for 10 seconds each time.

• Tilt your head back and try to touch your ear to your shoulder. Do the exercise, alternately changing ears, five times.
• Make rotational movements with your head in different directions five times. First one way, then the other.
• With your right palm, take your left cheek and help yourself rotate your head.
• Ask someone at home to massage the muscles that are located between the bone and the back of the head (where the soft part is). Intense pain will be replaced by relaxing relief.
• In a straight position, lower your arms along your body. Now tighten them and hold in this position for at least 30 seconds. While you do this, straighten your back and slowly lower your shoulder blades and shoulders. When you're done, relax.
• While standing, gently lower the back of your head so that your cervical vertebrae twist. Imagine how the base of the spine moves along a given trajectory. Avoid sudden movements. You should feel how the vertebrae descend one after another. The ideal execution is to have your shoulders down and your chin resting on your chest. When straightening, move in the reverse order. Repeat the exercise until warmth appears in the neck area.
• Stand up straight and bend parallel to the floor. Extend your arms straight to your sides. Try to simultaneously stretch the top of your head forward and lower your shoulder blades towards your spine. Make only your back muscles work.

Advice! Regular exercise helps reduce pain, restore blood flow in affected areas and improve overall well-being.

Gymnastics for the neck according to Shishonin

The scientific director of the Bubnovsky LOC and, by compatibility, the head of the kinisitherapy and rehabilitation clinic “Health of the XXI Century” in the city of Rostov-on-Don, as well as a consultant at the London Body School Personal Training Studio in Moscow, Alexander Shishonin, offers patients his own method of restoring the muscles of the cervical spine. Its peculiarity is in fixing positions. Gymnastics is accessible to everyone and easy to perform.

Let's take a look at the effective exercises using the Shishonin method, which need to be repeated five times in different directions.

• Metronome. Sit down on a hard surface, preferably a chair, and slowly tilt your head without sudden movements. As you move, gradually try to reach the top of your head towards your right shoulder. Once there is noticeable tension in your sore muscles, you need to stay in this pose for 30 seconds. Then take the primary position and do the same manipulation in the other direction.
• Spring. Lower your head as much as possible. Freeze without moving in this pose for 30–40 seconds. After this, you need to slowly stretch your neck forward and upward. Stop again for the same amount of time.
• Looking to the sky. Turn your head to the left side all the way. Sharp pain should appear. Freeze for 30–40 seconds. When the pain begins to change to warming, repeat the turns in the opposite direction.
• Frame. Slowly place your left hand on your right shoulder, although it may seem uncomfortable at first. Keep your elbow so that it is parallel to the floor. At this time, the right hand rests calmly and relaxed on the knee. Hold the position for 30–40 seconds, then do the same manipulation in the opposite direction.
  Fakir. Bring your palms together above the top of your head so that your elbows are parallel to the floor. Now slowly turn your head to the right side. Hold for 30–40 seconds and repeat the exercise to the left.
• Heron. While sitting, leave your palms relaxed on your knees. Now slowly and gently pull your chin up so that you feel the muscle tension. At the same time, move your hands behind your back. Stay in this position for half a minute. Repeat on the other side and lightly stretch the muscles by gently tilting your head in different directions.
• Goose. Stand up straight. Place your toes parallel to your chin. Slowly stretch your neck forward. Turn your head to the right and stretch your shoulder until you feel discomfort. Hold in this position for 30–40 seconds. Repeat in the opposite direction.

In addition to preventing osteochondrosis, these exercises will strengthen the muscle corset in the chest and neck, improve blood circulation, restore ability to work and have a beneficial effect on the nervous system.

Advice! Perform a set of exercises at every opportunity. Even at work in the office, you can spend 10 minutes on your health during a break.

Exercises by Dr. Bubnovsky

Dr. Bubnovsky is known for being able to combine the most effective exercises for the cervical spine into a single complex that helps get rid of pain in the shortest possible time. His gymnastics can be performed at different ages without worrying about complications. You will get the effect after two weeks of regular exercise.

Let's check the method too, performing all the exercises in strict sequence.

• Sit upright in a chair. Now smoothly and slowly tilt your head towards your right shoulder. At this time, try to pull the top of your head up. When you feel tension in your muscles, freeze for 30–40 seconds and return to the starting position. Repeat the exercise in the opposite direction.
• Lower your head as far as possible and lock in the position for 30–40 seconds. Then pull up and forward.
• Smoothly turn your head to one side until tension appears in the muscles of the cervical spine. Repeat the turn in the other direction as well. Five exercises in different directions are enough.
• Place your left hand on your right shoulder and gently slowly turn your head in the opposite direction. Hold the resulting pose for 30 seconds. Do repetitions on the other side.
• Connect your palms above your head with your elbows parallel to the floor and twist in different directions, holding the pose for a few seconds each time.
• Stand up straight and stretch your neck forward while turning your head towards your shoulder. When pain appears, fixate for 30 minutes. Make sure your back is straight.

To enhance the effectiveness of the exercises, combine each exercise with an independent neck massage:

• smoothly stroke the occipital area and go down to the spine, while increasing pressure and speed;
• massage the vertebrae with your fingertips in a circle;
• grab your neck from behind and massage from bottom to top;
• repeat the manipulations for the front side of the neck.

Be healthy!

If you work at a computer for a long time, doctors recommend doing neck exercises every hour. If you don’t have 10 free minutes, replace the exercises with lightly rubbing the problem area and tilting your head.

Content

Sedentary work, spinal injuries, excess weight – there are many reasons why osteochondrosis (dystrophic disorders in the intervertebral discs) develops. Pathological changes develop over the years, gradually making themselves felt by numbness of the hands, a burning sensation between the shoulder blades, neck pain and other unpleasant symptoms. You can help yourself if you start doing physical therapy on time.

The benefits of exercise therapy for osteochondrosis of the cervical spine

Quite recently, osteochondrosis of the cervical spine was considered an age-related disease, but today the disease has become much younger and can occur even in patients 20–30 years old. It is impossible to completely get rid of dystrophic disorders, but well-chosen treatment significantly improves the patient’s quality of life. One of the leading places in the treatment of osteochondrosis is occupied by a physical therapy complex (physical therapy complex). Simple physical exercises have many benefits:

• They help strengthen the muscle corset, increase muscle tone and elasticity of ligaments, thereby significantly reducing the load on the spine.
• Regular exercises relieve neck pain, headaches, and burning between the shoulder blades.
• Gymnastics for cervical osteochondrosis activates blood flow, reducing the likelihood of stroke and increasing the supply of oxygen to the brain.
• Exercises in the early stages make it possible to stop the progression of the dystrophic process and improve posture.

Indications and contraindications

Exercises for osteochondrosis are prescribed during the period of remission, when the pain syndrome subsides. It helps relieve exacerbations, prevents the development of repeated attacks of pain, complications and further destruction of the joints. Patients with minor spinal injuries, diabetes mellitus, and arterial hypertension should perform the prescribed exercises in a lighter version and at first only under the supervision of a doctor or trainer.

You should not start exercising immediately after eating, on an empty stomach, or after severe physical fatigue. Physical therapy is also contraindicated in the presence of the following pathological conditions:

• arterial hypertension;
• arrhythmia, tachycardia;
• glaucoma, severe myopia;
• diseases of the vestibular apparatus, which are accompanied by impaired coordination;
• infectious lesion of the spinal column;
• period of exacerbation of osteochondrosis;
• aortic aneurysm;
• post-infarction state at the stage of early rehabilitation;
• severe spinal injuries;
• acute respiratory viral diseases.

Execution Rules

Before starting gymnastics for cervical osteochondrosis, it will be useful to familiarize yourself with the general rules of physical education:

• Physical education must be performed in a well-ventilated area.
• Clothes for training should be loose, not restrict movement or cause discomfort.
• Before exercise, you should measure your pulse and blood pressure; if they increase, stop doing the exercises.
• To reduce the risk of injury, all movements should be performed smoothly, gradually increasing the load, intensity and number of repetitions, maintaining good posture.
• Gymnastics for cervical osteochondrosis should be done regularly. Many exercises are suitable for doing at work or while studying.
• If during exercise therapy you feel sharp pain, dizziness, or begin to feel sick, immediately stop further exercise and sit down to rest. In the future, reduce the load and consult a doctor.
• In addition to exercises, courses of therapeutic massage and physiotherapy may be prescribed.

Exercises for cervical osteochondrosis at home

Therapeutic gymnastics involves performing a number of simple exercises. With your doctor's permission, you can perform them at home with relaxing music. The main condition is that the spine should be as straight as possible, so it is preferable not to lie down, but to practice standing or sitting on a chair without a backrest. To obtain a lasting therapeutic effect, perform gymnastics every day at the same time.

Why do you need a warm-up?

An important part of any physical activity is muscle preparation. A light warm-up will help avoid injury, warm up your muscles, prepare your body for the start of an intense workout, improve blood circulation and stretch. Sample set of exercises:

1. Sitting on a chair with your back straight, relax and lower your arms along your body. Perform circular movements with your shoulders, first forward, then back. Do 5-10 reps on each side.
2. Stay in the same position, spread your arms parallel to the floor. Inhale, bend your elbows, gently touching your shoulders with your fingertips. Exhale and return to the starting position. Perform 10 extensions.
3. Stand up straight, place your palms on your shoulders, elbows parallel to the floor. On the count of one or two, begin alternating circular movements with your elbows. First, with your right hand, reaching the end of the circle, connect your left elbow. Make 5 circles for each hand.
4. Take the starting position as for the first exercise. Tighten your arms and begin to move your shoulders back and forth. Repeat the procedure 10 times for each side.

Isometric exercises for the neck with osteochondrosis

This complex involves performing all exercises without moving the head or neck - only with the help of muscle tension. Isometric gymnastics for cervical osteochondrosis is considered the safest, therefore it is prescribed to patients to relieve pain during an exacerbation of the disease. All exercises are performed from a position: standing or sitting on a chair without a backrest. The duration of one task is 5 seconds, the number of approaches is 2–5. Examples of effective exercises:

1. Interlock your fingers and place your palms on your forehead. Start pressing your forehead with your hands, as if trying to tilt your head, apply resistance with your neck muscles so that your body remains motionless.
2. Move your hands in the same position to the back of your head. Pressing with your palms, make a micro-movement of your head forward. At the same moment, resist your arms using the muscles of your neck and forearm.
3. Place your right hand with your palm on your cheek. Press your hand on your face, trying to tilt your head to the left side. At the same time, tense your muscles, preventing your head from bending. Do the same exercise with your left hand.
4. Stand with your feet shoulder-width apart. Hands to the side, palms facing out. Tighten the muscles of your neck, arms and back. Forcefully bring your elbows together, then back, trying to get your hands as far behind your back as possible. You should move your elbows in and out carefully, without removing tension from the muscles and maintaining your balance.

Dynamic gymnastics

Physical education for cervical osteochondrosis must necessarily contain exercises aimed at strengthening and increasing muscle tone of the upper limbs, neck, shoulder girdle, and lower back. This is what dynamic tasks are aimed at. All of them are performed at a fast pace, with a break of 10–15 seconds between approaches. You should know that dynamic gymnastics is contraindicated for exacerbations of osteochondrosis, diabetes mellitus, spinal injuries, and cardiovascular diseases.

An approximate set of exercises:

1. Stand straight, bring your legs together, place your hands on your waist. Smoothly tilt your head and try to touch your ear to your shoulder. Do 5-6 repetitions on each side.
2. While sitting or standing, slowly raise your arms up, bringing your palms together. As you exhale, smoothly return to the starting position. Do 10–15 reps.
3. Stand up, spread your feet to the sides, lower your arms along your body. Perform simultaneous circular rotations with your shoulders without raising your arms. Perform 15 circular movements in 3 sets. To make it more difficult, you can do alternating circles - first with your left shoulder, then with your right shoulder.
4. While standing, forcefully move your right arm back while simultaneously raising your left arm up. Do 10 repetitions and 3 sets for each limb.
5. While standing, lower your arms along your body. Alternately make stroking movements along the sides, raising your shoulders as much as possible. Perform the task for 1 minute, then take a break and 2 more approaches.

A set of exercises for osteochondrosis of the cervical spine Shishonina

Numerous patients of rehabilitation doctor Alexander Shishonin successfully got rid of hypertension, osteochondrosis and other health problems with the help of neck exercises. The doctor claims that his physical training helps improve blood circulation, develops the muscles of the neck and upper spine, and prevents the development of heart attack and stroke. Gymnastics for cervical osteochondrosis will be useful during the rehabilitation period after surgery or injury and for those people who have the following pathologies:

• hypertension;
• drowsiness or insomnia;
• chronic migraines;
• memory impairment.

The author of the technique recommends performing all exercises from a sitting position. It is important to keep your back as straight as possible and not to rush, otherwise you will not only not get positive results, but will also worsen your condition. To monitor your posture, initially perform the program in front of a mirror. The training scheme is as follows: the first two weeks - every day, then 3-4 workouts per week.

Physical therapy for osteochondrosis of the cervical spine has certain contraindications. Gymnastics should not be done if:

• elevated body temperature, general malaise, weakness;
• exacerbation of osteochondrosis;
• oncological diseases;
• herniated intervertebral discs;
• during pregnancy;
• infectious viral diseases;
• risk of internal bleeding.

7 exercises for the cervico-brachial region

The complex consists of seven tasks that must be completed while sitting on a chair without a back or any other hard surface. All exercises for the treatment of cervical osteochondrosis are given in the table below:

Exercise name	Initial position	Basic steps	Number of repetitions
Spring		Tuck your chin into your neck as much as possible. Freeze for 20 seconds, then gently pull your chin forward and up. After 20 seconds, return to the starting position.
Metronome	Sitting in front of a mirror, arms down along the body, head straight.	Lower your head to your right side as far as possible. Hold the position for 10 seconds. Smoothly return to the starting position and repeat the same on the other side.
Looking to the sky		Keep your head straight, chin parallel to the floor. Smoothly turn your head to the right, fix the position for 10 seconds. Return to the start and repeat the same for the other side.
	Sitting, arms along the body, chin extended forward.	From the starting position, smoothly turn your head to the right and down, trying to reach your chin to your shoulder. Freeze for 10 seconds, then repeat on the other side.
	Sitting, right palm on left shoulder, elbow parallel to the floor.	Reach your chin to the shoulder of your right hand. Hold the position for a few seconds. Smoothly return to the start. Repeat the same for the left side.
	Hands above your head with palms together.	Turn your neck to the left, keeping your chin level. Freeze for 10 seconds, return to the start. Repeat the exercise on the left side.
	Sitting on a chair, back straight.	Straighten your arms, palms facing the floor. Pull them back while pulling your chin forward. Hold the body position for 20 seconds.

Therapeutic effects and results

Therapeutic gymnastics for osteochondrosis of the cervical spine helps to improve the course of the disease in a short time, and if performed regularly, cure osteochondrosis without taking medications. It is not at all necessary to immediately perform the entire health-improving complex of the proposed exercises; beginners can choose those that are given to them without much effort and gradually increase the volume. After achieving therapeutic effects, you should not stop exercising; improvement of your condition must be constantly maintained.

In the absence of strict contraindications, you can stretch the spine on the horizontal bar. This exercise helps to put the intervertebral discs in place, gives vigor, and strengthens the muscle corset. Swimming, dancing, light fitness, yoga or aerobics are suitable. To prevent osteochondrosis and complete recovery, doctors recommend maintaining an active lifestyle and properly organizing your work space.

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Various exercise therapy complexes are constantly used in the rehabilitation of diseases of bones and joints, including. There are several standard sets of exercises designed to help the patient quickly regain normal mobility.

ATTENTION! Therapeutic exercises for osteochondrosis of the cervical spine are always performed after the acute phase of the disease is completed! In case of severe pain, physical exercise is contraindicated!

LCP should be combined with taking prescribed medications, and after the main course, continue classes for the purpose of prevention. The best time for gymnastics is the morning, when the joints need to “warm up” and prepare for a busy day, and the evening after such a day.

Physical exercises for cervical osteochondrosis are designed for average patients and are accessible to almost everyone. Try to perform the recommended exercises according to the instructions and do not increase the number of repetitions without permission.

The cervical spine is characterized by high mobility of the vertebrae. The spaces between them are lined with a thick layer of cartilaginous tissue. Pain and stiffness appear only when the safety margin of the zone from the base of the skull to the shoulder blades is significantly depleted.

Physical activity of normal intensity is never harmful to health. Morning exercises for cervical osteochondrosis at home are not difficult to perform, are available for different age categories and allow you to avoid pain and pinching.

All therapeutic exercises for spinal osteochondrosis are applicable as preventative exercises.

For complete rest, the vertebrae need the muscles supporting them to be completely relaxed, and the vertebrae itself to be located in a straight line.

Sleeping in a forced position does not help unload the muscles and joints. And special exercises for the cervical and thoracic regions, as well as for the lower back and sacrum will help compensate for the shortcomings of daily activity.

Active movement and relaxed rest are equally good when dosed in moderation: physical inactivity, heavy lifting, and exhausting sports activities can upset the fragile balance of forces in the human body.

The lower back and neck are the first to give up under their pressure: cervical osteochondrosis also develops. Gymnastics at the initial stage is used to prevent these disorders.

A healthy spine needs a variety of movements: rotation (twisting), tilting (bending), moderate stretching and compression.

If the patient does not receive enough normal movement in everyday life, it is necessary to develop an individual preventive complex for his back and specific exercises against cervical osteochondrosis.

While still lying in bed, you can begin to prepare your neck for computer and library exploits.

Morning exercises for the neck with osteochondrosis are very simple:

1. Lying in bed (on your back), perform a light self-massage. Gently knead your neck using pressing and rubbing movements. Perform without a pillow!
2. Make 4-6 turns: first slowly to the right, then to the left. Only the head moves. Do it, try to feel the muscles working.
3. Very slowly pull the lower jaw towards the jugular cavity (teeth closed), trying to feel the movement in each of the cervical vertebrae in turn. Also slowly return your head to its natural position. Immerse yourself in relaxation for 10 minutes.

ADVICE! Set an extra alarm so you don't accidentally oversleep!

1. Stand up and repeat the turns: to the sides, then bend forward. You should check with a neurologist about the admissibility of tilting the head forward with rotation and backward in a straight line specifically for your cervical osteochondrosis.
2. Now raise and lower your shoulders 4-6 times. It’s not bad if neck exercises for osteochondrosis are accompanied by moderate training of other muscle groups.

Avoid sudden movements of your head and neck throughout the day. The main principle of treatment of osteochondrosis is an individual approach to the clinical manifestations of the disease in a particular patient. Therefore, gymnastics performed at home for cervical osteochondrosis must be approved by a doctor.

People who work while sitting are forced to constantly keep their heads tilted, so the muscular corset of the neck and upper back is overloaded.

For comprehensive prevention of cervical problems, it is advisable to perform not only neck exercises for osteochondrosis.

Try to pay attention to your whole body. But still ask your doctor if your usual fitness routine will be harmful if you have osteochondrosis.

In the evening, perform these safe and effective exercises for cervical osteochondrosis:

1. Lie down on something hard (the floor, a gymnastics mat or a thick carpet). You can place an elastic cushion under your neck, not a pillow! Stretch your arms behind your head, slowly pull your toes and heels along the floor, trying to feel how the spine stretches and how the muscles work.
2. Return your arms to their natural position - along the body. Lower your shoulders to the floor as much as possible. Breathe evenly, slowly. Relax gradually, controlling each muscle: start from the feet and rise higher to the head. Lie in this relaxed state for at least 15 minutes. High-quality muscle relaxation is one of the goals of exercise therapy for cervical osteochondrosis.

ADVICE! Take advantage of the educational audio relaxation option. It will harmoniously complement the set of exercises for osteochondrosis.

Gymnastics for cervical osteochondrosis in women, due to age-related changes in bone tissue and joints, may be needed at a younger age than in men. At home, exercises can be performed only after consultation with a neurologist, orthopedist and therapist.

The same applies to the use of medications: reviews of miracle creams and ointments are not always honest, and taking medications for osteochondrosis without a doctor’s prescription is a crime against one’s own health.

The doctor pronounces the diagnosis and all its consequences not in order to frighten the patient or deprive him of the will to fight the disease. Exercises for the treatment of cervical osteochondrosis are not always easy.

It is important to prepare yourself for the fact that all unpleasant sensations will soon disappear.

Stage 1-2 disease can be cured at home if all medical recommendations are followed. At stages 3-4, treatment at home is no longer possible.

Exercise therapy, taking into account patient reviews, gives almost half the success among measures for cervical osteochondrosis. Exercises are performed daily. Frequency of approaches: several times during daylight hours with rest intervals. The number of approaches is determined individually.

Therapeutic exercise for cervical osteochondrosis is prescribed by the attending physician at the rehabilitation stage, when inflammation and pain have already been relieved, but it can be difficult for patients to perform a set of exercises for cervical osteochondrosis due to the disease’s limited mobility in this area.

Gennady Vasilievich Ignatiev is a doctor with extensive experience. The head of the clinic, the author of research articles, offers patients his complex of exercise therapy for osteochondrosis of the cervical spine:

№	Starting position	Description of actions	Quantity
1	The patient sits, back straight, neck slightly extended	Turn your head to the right, fixate for a second; also to the left at a comfortable angle. Slowly!	10
2	Same	Slowly tilt your head down until your chin touches your chest bone; return to original position	10
3	Sitting	Pull your chin and neck back horizontally. Return slowly.	10
4	Sitting with arms hanging down, hands relaxed	Raise your shoulders and hold for 10 seconds at the top point. Relax slowly.	10
5	Lying with your back up (preferably on the floor or a hard surface)	Intensive hand massage of the muscles of the base of the skull and neck	4 minutes
6	On chairs, sitting or lying on your stomach (on the floor)	Active rubbing of the muscles of the collar zone along and across	4 minutes
7	Any	Kneading the muscles above the ear and down to the back of the head in a circular motion	4 minutes

Such complex therapeutic exercises for cervical osteochondrosis work in several directions at once:

• Helps relieve muscle spasm;
• Gradually restores mobility to the vertebral joints;
• Normalizes blood supply to tissues;
• Activates the process of restoration of damaged cartilage.

And do not forget that morning exercises for cervical osteochondrosis are a method of struggle and prevention in equal measure. During exercise, blood flow is activated and muscles warm up, this will reduce congestion and pain, and relieve tension.

Therapeutic gymnastics will help cure cervical osteochondrosis faster if combined with other methods. As you can see, physical therapy for osteochondrosis of the cervical spine is inextricably linked with manual influence.

ATTENTION! Any type of massage must be agreed upon with the therapist, taking into account individual characteristics and medical history.

If you risk massaging sore spots on your own or with the help of your closest relatives, pay attention to several safety rules:

1. Massage is strictly contraindicated in case of blood diseases and bleeding, fever, skin diseases, purulent processes, varicose veins, tumors.
2. Unbearable pain, hypertension, psychopathology, renal, pulmonary, heart failure can also be contraindications to manual therapy.
3. Self-massage can be done at any time in a comfortable position, but it requires significant energy consumption, is limited in movement and reduces the effectiveness of the procedure. It is better if someone else does the massage to the patient.
4. Not all exercise therapy exercises for cervical osteochondrosis can be combined with massage.

In pursuit of remedies available for home use, you should never forget about the main rule of medicine - do no harm.

A visit to the clinic will take a couple of hours, but can save much more time on treatment. An integrated approach implemented by modern clinics gives high and quick results.

Every office worker knows from personal experience how to treat cervical osteochondrosis with exercises. Everyone had to roll their necks and straighten their shoulders sometimes.

To finally defeat cervical osteochondrosis, treatment exercises can be combined with physiotherapy.

Physiotherapy for osteochondrosis of any location can speed up recovery and further improve the health of the body.

IMPORTANT! Only a doctor can prevent the possible negative impact of certain types of treatment on the patient’s health.

Physiotherapy for osteochondrosis of the cervical spine is prescribed, like other remedies, taking into account the general history. The choice of techniques is also influenced by the fact that the cervical spine is directly adjacent to the head.

The proximity to a large nervous tract and the brain somewhat limits the capabilities of the method: not all physiotherapy for cervical osteochondrosis is acceptable. Subject to certain restrictions and time frames, the following applies:

• UV irradiation;
• Vibromassage (sound or acupressure);
• Mineral baths (balneotherapy);
• Shock wave physiotherapy for osteochondrosis of the cervical spine;
• Laser exposure technology;
• Electrotherapy (electropheresis).

Optimal comprehensive physiotherapy for osteochondrosis of the cervical spine can be obtained in a hospital or sanatorium-resort facility.

In the latter case, to the physical procedures, specialists will add a specialized complex of exercise therapy for osteochondrosis of the cervical spine, medication support, and work on neurological symptoms.

ADVICE! If you can afford an unscheduled visit to a sanatorium, when choosing a place for a recreational holiday, rely on personal reviews of real clients about doctors and procedures (“word of mouth”).

It is best to discuss what exercises you can include in your plan with your doctors. Not all existing exercises for osteochondrosis of the cervical spine may be suitable for you.

Massage, walking, healthy eating and specialist-approved physiotherapy for cervical osteochondrosis will help speed up the healing and recovery process.

Treatment at home can not only take longer, but also be much less effective.

Video about the features of exercise therapy for cervical osteochondrosis:

Therapeutic exercises for osteochondrosis of the cervical spine is the main way to stop this disease. Any doctor will confirm this. If you are diagnosed with Osteochondrosis of the cervical spine, video gymnastics will normalize joint mobility and tone of muscle fibers, strengthen the neck muscles, and also increase the elasticity of blood vessels and blood supply to the vertebral bodies and intervertebral discs.

Cervical exercises for osteochondrosis in combination with rhythmic breathing will restore normal cerebral circulation. This will entail an improvement in mental performance - it will prevent memory loss and help improve the memorization process.

The vast majority of people consult a doctor when they have neck pain that can no longer be tolerated. If they are not caused by other reasons, for example, myositis or a fracture, then when clarifying the diagnosis using an X-ray or MRI image, as a rule, a polysegmental type of disease will be detected - the presence of at least one intervertebral hernia “surrounded” by protrusions of neighboring discs.

Physical therapy exercises for cervical osteochondrosis in the acute period and during exacerbation solve the same problems:

• assistance in pain relief;
• eliminating muscle hypertonicity, promoting muscle relaxation;
• acceleration of metabolic processes;
• increased blood circulation and lymphatic drainage;
• promoting scarring of ruptures of the disc fibrous ring.

Objectives of exercise therapy for osteochondrosis of the cervical spine in the second period of treatment and during remission:

• preventing the development of discomfort or pain;
• improvement of tissue nutrition of the vertebrae and intervertebral discs;
• increasing the tone and strength of the muscle fibers of the neck and shoulder girdle;
• prevention of the formation of adhesions and osteophytes (inert growths);
• restoration and maintenance of the natural, physiological curve of the cervical spine.

It is necessary to do an individual exercise therapy complex for cervical osteochondrosis daily and several times. Only regular exercise will help you achieve your goal.

Attention. The cost of non-treatment or occasional exercise is the progression of pathology, which will certainly end in surgery, or the development of cervical myelopathy (destruction of the spinal cord), ending in paralysis and disability.

Contraindications

In this article, we present a selection of exercises that can be performed in almost everything, without seeking approval from a physical therapy specialist. However, this simple complex also has its contraindications.

This complex of Gymnastics for osteochondrosis of the cervical spine (video) is prohibited from being performed if you have the following diseases or conditions:

• acute pain in any part of the spine;
• arterial hypertension or high blood pressure before the start of exercise;
• increased intracranial or intraocular pressure;
• acute period of any disease, accompanied by a body temperature above 38 ° C;
• “fresh” traumatic brain injuries and concussions, the acute period after craniocerebral operations and interventions on the cervical vertebrae.

For your information. Breathing exercises for osteochondrosis of the cervical spine are mandatory, and there are no restrictions for it. Breathing exercises in a lying position, accompanied by hand movements, are indicated even after serious abdominal or neurosurgical operations.

Forms of exercise therapy

The forms of prescribed exercise therapy depend on the period of the disease:

1. In the acute period or during exacerbation, treatment includes:

• isometric exercises for the neck muscles with overcoming resistance;
• combinations of static positions that help relax the biceps, trapezius and deltoid muscles (see photo above);
• passive abduction of the arm, smooth swinging movements in the shoulder joints in an accessible amplitude;
• if necessary, a course of a special Kogan-Malevik post-isometric relaxation complex - tensing the shoulder muscles, followed by passive movements of the arm;
• breathing exercises.

1. In the second period and during remission, exercise therapy for osteochondrosis of the cervical spine video consists of:

• static (isometric) exercises for the muscles of the neck and shoulder girdle;
• pendulum-like swings and swinging movements of the arms (ballistic stretching);
• exercises for the shoulder girdle with gradually increasing weights;
• slow and smooth dynamic movements in the cervical region;
• swimming.

On a note. In the acute period, do not forget to include thoracic and abdominal breathing in the complex of exercise therapy for cervical osteochondrosis. It will help return to normal the reduced excursion of the chest formed due to the unnatural position of the spine, which alleviated the pain syndrome.

Execution Rules

Instructions for performing a selection of exercises Gymnastics for the cervical spine with osteochondrosis:

1. If necessary, the exercises can be performed while sitting.
2. If the cervical vertebrae are unstable and you are wearing a Shants splint, perform the exercises as much as possible without removing the corset.
3. All dynamic movements should be slow and smooth, without jerking or jerking, and their amplitude should be maximum, but not cause pain.
4. You can eat food 30 minutes after the end of the lesson, and the start of the complex should be only an hour after the main meal.

On a note. Before performing this complex of Gymnastics for osteochondrosis of the cervical spine, the video shows self-massage of the neck muscles, rubbing in an ointment or gel prescribed by a doctor or, for example, Dolobene-gel, Troxevasin-gel or Decontractile cream.

A selection of exercises and positions for the treatment of neck osteochondrosis

After a few minutes of self-massage, you should perform warm-up exercises. They are familiar to everyone and do not require video placement in this article.

So:

• Perform movements in the cervical spine several times in different projections:
  1. bending forward and backward;
  2. turns left and right;
  3. tilts left and right;
  4. moving the chin forward and backward (in the photo above - right-bottom);
  5. combined turns with tilt;
  6. circular rotations clockwise and counterclockwise.
• Do any exercises to warm up your fingers.
• Warm up the joints and muscles of the shoulder girdle:
  1. synchronous and asynchronous lifting and lowering of the shoulders;
  2. simultaneous rotational circular movements in the shoulders.

Isometric neck muscle tension

Perform “tilts” of the head to the left, right, forward, backward, as well as “turns” to the right and left, overcoming the resistance of the hand and remaining motionless, as shown in the photo above, in addition, this exercise is excellent.

Follow the following algorithm:

1. Block: 3 seconds of tension (inhale through the nose) – 6 seconds of relaxation (exhale through pursed lips).
2. Repeat each block 3 times, then make one head rotation clockwise and counterclockwise.
3. Perform the first block with minimal, the second with medium, and the third with maximum muscle tension and pressure of the arm(s). Thus, during the first two blocks, red muscle fibers will be trained and the capillary network will be strengthened, and during the third block, white muscle fibers will be activated, the tension of which will strengthen muscle strength and slightly increase their volume.
4. After a few days, increase the duration of tension to 4 seconds, and relaxation to 8. It is worth increasing the duration of one isotonic tension to 7 seconds, no more. In this case, exhaling and relaxing the muscles will take 14 seconds.

This exercise can be performed either standing or sitting in any position. Bend your arms and place your fingers on your shoulders, keeping your elbows straight to the sides as shown in the photo above.

Make a few movements with your elbows up and down, then 4-5 raises in front of you and maximum extensions back. After this, simultaneously draw circles “forward” and “backward” with your elbows.

Important. During the exercise, your back and neck should be straight, and the top of your head should reach toward the ceiling.

Strengthening the deltoid muscle

Join your arms above your head in a bear lock as shown in figure (1):

1. Tighten all the muscles of your body trying to break the “lock”. Do isometric tension while holding your breath for 3 to 10 seconds (maximum). Then, as you exhale, relax your muscles and make one circular movement with clasped hands, once in each direction (2 in the picture). Repeat this alternation of statics and dynamics (1-2) two more times. Do not forget that the tension should be weak at first, then medium, and the third time - maximum.
2. Place a “bear lock” in front of the solar plexus, placing your elbows exactly to the sides, with your right hand “on top”. With slight tension in the neck and shoulder girdle, while “your arms are moving to break,” make 8-10 smooth movements with your elbows – one up, the other down (like a rocker arm). Then change the position of your hands in the lock and repeat the movements.

Bear lock behind your back

Perform this exercise by alternating the positions of your arms, spreading them apart. At the end point - in the lock, tighten your muscles more each time, observing the following time algorithm: first 3 seconds, then 4 and so on until 7. Do not forget that the back and neck must be straight.

Please note that the classic mudra (hand position) of yoga “bear lock” is performed by interlocking four fingers without the participation of the thumbs, but the fingers should be tightly clenched into fists.

If this exercise is not available, then start with a lightweight version with a towel, as shown in the photo below.

After a few weeks, the joints will develop and it will be possible to perform this exercise without a towel.

Grasshopper (Locust)

This pose will also help those who have problems with digestion, the genitourinary system and the prostate gland.

In the classic version, this yoga asana is performed lying down. Do not bend your chest too much and throw your head back. The line of the neck and chest should be straight. Pay attention to your legs - your feet should not be spread wider than your shoulders, and your heels should “look” at the ceiling.

Time to hold the position: as long as you can, but no more than 3 minutes. However, to begin with, you can perform easier variations in a standing or sitting position.

Final exercise

This pose is contraindicated for pregnant women, and people with pathologies of the knee joints and diarrhea should perform it with caution.

At the end, we recommend performing an asana that will help put all the joints of the spinal column in their natural anatomical position, and make trips to the chiropractor unnecessary. Take a position as close as possible to the one shown in the photo above. By the way, the “lower” leg and bent arm can be straight.

With each exhalation, do a small “twist” in the lower back, chest and neck. Try not to allow excessive bending of the spine, but only perform twisting.

Time spent in asana: from 5-10 seconds to 3 minutes maximum. Don't forget to do the exercise in the other direction. After 6-8 weeks of daily practice, your position will be no worse than that of the instructor.

Therapeutic gymnastics will be effective only if it is performed regularly, preferably daily. The price for refusing to perform and continuing a sedentary lifestyle is the return of all discomfort and pain, as well as the progression of the disease, which threatens the occurrence of protrusions and hernias in the intervertebral discs.