Cervical osteochondrosis gymnastics. Therapeutic exercises for osteochondrosis of the cervical spine: features and contraindications. When and what results to expect from training

X-ray diagnosis.

Daily exercise therapy for osteochondrosis of the cervical spine is one of the most effective ways to treat it. Regular training helps to strengthen muscles, improve blood circulation in the area of ​​intervertebral discs and vertebrae affected by pathology. Neurologists and vertebrologists recommend physical therapy as a preventive measure to people who spend a lot of time at the computer, work with documents for a long time.

General description of the disease

Prevention of osteochondrosis of the cervical spine

The risk group for the development of osteochondrosis includes people who lead a sedentary lifestyle, subject discs and vertebrae to excessive loads, do not treat acute and then chronic diseases in a timely manner. In most cases, they are diagnosed with osteochondrosis after a few years.

To prevent such a development of events, the exclusion of all factors provoking premature destruction of disks allows. You should visit a massage parlor 2-3 times a year, be outdoors more often, give up alcohol and smoking. But the best prevention of osteochondrosis is regular physical education, which at the same time improves overall health.

Rules for conducting physiotherapy exercises

Training must be carried out in a well-ventilated area, but not in a draft. Otherwise, osteochondrosis will be complicated by inflammation of the cervical muscles, manifested by acute pain. What rules should be followed during classes:

• clothes should be chosen from "breathable" materials, free, not restricting movements;
• before training, you should assess your well-being, abandon it with high blood pressure or;
• it is not necessary to perform the entire complex at once - in the morning you can do isometric exercises, and in the evening - dynamic ones;
• to increase the therapeutic effect of physiotherapy exercises, you need to do it regularly - up to 3 times a day;
• in case of deterioration of health, the appearance of painful sensations, the training should be stopped, resuming it only after a long rest.

What to pay attention to when exercising

Exercise therapy doctors and rehabilitologists recommend listening to the sensations that arise during training. If any movement brings pleasure due to the tension of certain muscle groups, then it should be repeated not 10, but 20 times. And when, after performing the exercise, or appear when you inhale, then it should be excluded from the complex.

Cases of contraindication

The exercise therapy doctor determines the training schedule, draws up a set of exercises, taking into account the general state of health of the patient. Patients with severe arterial hypertension, glaucoma, and severe myopia will have to refuse classes. Contraindications to exercise therapy are arrhythmias, aortic aneurysm, and a recent heart attack. It is forbidden to train with SARS, influenza, severe injuries of the spine.

You can not perform exercises with diseases of the cardiovascular system.

Exercise complexes

What isometric exercises are the most effective:

• sit down, clasp your fingers in the lock, attach to your forehead. Try to tilt your head forward while resisting with your palms;
• repeat the exercise, putting your hands on the back of your head and trying to throw your head back;
• put your right hand on your right cheek, try to tilt your head in the same direction, resisting with your palm. Repeat the exercise, using the left hand and cheek;
• stand up, put your arms bent in front of you. Bring your elbows together, and then spread them to the maximum distance;
• tilt your head, crossed fingers to attach to the back of the head. Try to straighten your neck, resisting with your hands, tensing your muscles;
• put your palms under your chin, resisting them when you tilt your head.

If all movements are done correctly, then only the muscles of the neck tense up, and the head remains motionless.

Dynamic: ten exercises

Dynamic exercises differ from isometric exercises in greater intensity, so you need to warm up before training. You should walk around the room, raising your knees high, make several inclinations forward, backward, to the sides.

Initial position	Performing a dynamic exercise	Number of repetitions
Stand up straight, spread your legs a little, put your hands on your belt	Slowly tilt your head first to one side, then to the other side, as if trying to touch your shoulder with your ear	10-15
Sit on a low stool or stand up straight	Raise your arms above your head, bringing your palms together, as you exhale, returning to the starting position	15-20
Stand up, spread your legs shoulder-width apart, lower your arms	Make circular rotations first with the right, then with the left shoulder, without using your hands	10-15
Stand up, spread your legs a little	Pull your left hand back while raising your right hand high. Repeat the exercise with a change of hand	10-15
Lie on your back on a flat surface, lower your arms, bend your legs slightly at the knees	Raise your head, holding it in this position for 5 seconds, then relax	5-10
	Keep your head on the weight for 10 seconds, then relax the neck muscles. Turn on your back with your head hung and in this position hold it on weight for 10 seconds	5-10
Lie on your stomach on the bed, hang your head	Turn to the right, then to the left side, holding the head on each side for 10 seconds	5-10
Sit on a chair, stretch your arms down along the body	Bend your elbows, perform a sliding movement along the body with your palms up to the armpits. Also slowly return to the starting position.	10-15
Sit up straight, spread your legs a little, stretch your arms in front of you	Clench your hands into fists and then unclench	20-25
Sit up straight, place your hands arbitrarily	Turn your head left and right, then tilt back and forth	10-15

Mini-complexes

From dynamic and isometric exercises, you can make small complexes that are convenient to perform during a work break and even a long trip. For example, it is useful to alternate circular rotations of the shoulders and tilts of the head with resistance.

Author's methods

In rehabilitation centers, sets of exercises are used, compiled by doctors of narrow specializations - orthopedists, traumatologists, chiropractors. The goal of training according to the author's methods is not only to strengthen the muscles, but also with the partial restoration of cartilage and bone vertebral structures damaged by cervical osteochondrosis.

Physiotherapy exercises by Dr. Ignatiev

The doctor has developed therapeutically effective exercises to quickly improve the patient's well-being. Their implementation allows you to quickly eliminate pain and stiffness. To do this, during training, movements are necessarily combined with calm, deep breathing.

Exercises on the Bubnovsky system

Treatment of chronic pathologies of the spine with movement, including resistance. The most effective workouts are held in rehabilitation centers equipped with special simulators. S. Bubnovsky claims that as long as a person can move, he is able to heal.

Osteochondrosis of the cervical spine every year "gets younger". Headaches, numbness in the hands and dizziness are increasingly being reported by young people under 30 years of age.

This state of affairs is provoked by the lack of sufficient activity and sedentary work. As a treatment and prevention of osteochondrosis, gymnastics or exercise therapy (physiotherapy exercises) is recommended.

Thanks to regular exercises, the nutrition of the intervertebral discs improves, blood circulation in the muscles increases, more oxygen enters the brain, the vertebrae become mobile, and the muscles are elastic.

The main condition for an effective result is the doctor's control over all stages of gymnastics. This is the only way to guarantee a safe recovery.

Two sets of exercises for osteochondrosis of the cervical spine

Gymnastics for cervical osteochondrosis should be developed by a doctor, taking into account the characteristics of the patient's body: treatment of the disease or prevention, the presence of other pathologies of the spine, diseases of the cardiovascular system, and so on.

All exercises during treatment should be carried out daily and take at least 15 minutes.

Today, there are many methods for the treatment of cervical osteochondrosis. A simple and effective method of gymnastics includes two complexes aimed at relaxing and tightening the muscles of the neck.

The first set of exercises

Consists of three exercises, aimed at the treatment of chronic osteochondrosis, but can also be used in acute forms during periods of remission.

The purpose of the complex is to improve the mobility of the cervical vertebrae, the plasticity of the neck muscles. Such exercises relieve tension and help normalize blood circulation in injured areas.

The second set of exercises

It consists of three exercises and is intended primarily for the treatment of chronic osteochondrosis.

Such gymnastics can be carried out independently as a preventive measure and in the course of treatment. More complex elements that exist in medicine need to be carried out only with the help of a qualified doctor.

From personal experience, I was convinced that the use of exercise therapy for the prevention and treatment of osteochondrosis of the cervicothoracic spine is the only correct solution at any stage of the disease.

Anesthetic ointments and gels only relieve symptoms, but do not fight the cause - degradation of the intervertebral discs. Only constant activity and properly selected exercise therapy complexes will get rid of sharp pains and improve the patient's condition. Useful tips for effective classes:

• Any gymnastics is carried out only during periods of remission of the disease, otherwise classes can lead to a deterioration in the condition.
• All exercises should be carried out without significant effort and pain: it is forbidden to strain the muscles as much as possible and stretch the vertebrae. Strength exercises can be carried out only after strengthening the muscles of the neck and after consultation with the doctor.
• Complexes with muscle tension and relaxation should alternate.
• Each exercise should be performed smoothly without sudden movements and lunges. It is important to maintain correct posture.
• For a positive effect, charging should be carried out daily at a convenient time. Even after the pain syndrome disappears, the need for exercise therapy remains, since it is almost impossible to completely restore the health of the neck.

With regular exercises as a preventive measure, the risk of the disease decreases, brain activity increases, and even posture is maintained. And during treatment, such classes are simply necessary to exclude the deterioration of health.

After all, the body is adapted for activity: walking, running, swimming. And sitting at the table for many hours at the monitor is an unnatural posture. To minimize damage from negative influences, it is important to use any free time for the benefit of the body, including maintaining the health of the spine.

Osteochondrosis is one of the most common diseases of a modern person, which does not directly pose a threat to life, but significantly worsens its quality. The disease is multifactorial, characterized by a variety of clinical symptoms and most often detected at the stage of active destruction of the intervertebral discs. It can affect any part of the spine, the cervical and lumbar regions are more often affected.

Currently, medical specialists around the world are literally struggling with osteochondrosis, ranging from early identification of risk factors and elimination of the causes of the disease to the development of effective methods of treatment. Is it possible to get rid of osteochondrosis forever? Unfortunately, this is a chronic disease that the patient will have to learn to live with. And what this life will be like depends largely on the patients themselves. Only the unconditional implementation of the doctor's recommendations will stop the pathological process and live a normal, active life until old age.

In today's article, we will talk about an affordable, cost-effective treatment method: physical exercises that everyone can learn and perform at home. Such activity will not interfere with healthy people, it will prevent this disease and improve health.

General rules for doing home gymnastics

Like other methods of therapy, exercises for osteochondrosis have their own characteristics, contraindications and limitations, which are combined into general rules that require unconditional compliance:

• You can not prescribe treatment yourself, without visiting a doctor! Symptoms that seem to indicate osteochondrosis may turn out to be a clinic of another disease in which physical activity can be harmful! Both the diagnosis and the prescription of treatment are within the competence of the doctor.
• Other concomitant diseases should be taken into account, in which, perhaps, physical activity is contraindicated.
• It is strictly forbidden to conduct training in the acute period. The disease is cyclical and is characterized by periods of remission and exacerbation, and during the acute period the main task of treatment is to eliminate pain and discomfort as quickly as possible, which can be very significant. Gymnastics in this case will only worsen the patient's condition. Physical activity is also prohibited in the terminal stages of pathology, when the bone tissue of the vertebrae is already destroyed. In this case, the treatment can only be surgical.
• You can not train on days of general poor health, not associated with the underlying disease, with fever, colds, high blood pressure, etc.
• For training, you should choose the same time (preferably in the morning), a free and comfortable place (optimally - on the floor, on a special gymnastic rug), as well as comfortable clothes. The room should be well ventilated before class. Training is carried out every day during the remission period.
• You can eat an hour before class.
• Before training, you can take a warm shower: this will warm up the muscle tissue and prepare it for the upcoming load. An alternative is a warm towel to be placed over the affected area for a few minutes.
• Be sure to perform a light warm-up: arm swings, circular movements of the shoulders, active walking in place, tilting to the sides and forward with a small amplitude, raising and lowering the shoulders in a standing position and hands on the belt, and others.
• All exercises and techniques are performed at a calm pace, without sharp, jerky movements and failure of breathing. Some doctors ask patients to imagine that they are doing exercises underwater: the movements should be so smooth.
• Over time, you need to learn how to breathe correctly: inhale through the nose, exhale through the mouth. It is very important not to hold your breath at the peak of the load - this happens in 100% of untrained people, so it takes time and practice.
• Pain during and after training should not occur! If there is pain, then the gymnastics is performed incorrectly or the load allowed for a particular organism is exceeded. Muscle fatigue, a surge of heat in the muscles are normal sensations that may occur after exercise.
• You should not immediately try to complete the whole complex, you need to listen very sensitively to the state of the body and internal sensations. Increase the load and the number of approaches should be gradual and only with the permission of the attending physician.
• After class, you need to relax and not leave the house for at least 1 hour. You can do a light self-massage, take a warm shower.

What do exercises give and do they really start the process of regeneration of the cartilaginous tissue of the intervertebral discs

Home exercises for osteochondrosis are part of the complex treatment of the disease, which contributes to the success of therapy. As for the regeneration of cartilage tissue, the ability to self-heal is retained only in the early stages of the disease, and at the height of the disease, when there are already cracks and deformations on the disks, even the strongest and most expensive chondroprotectors cannot lead to a complete restoration of these anatomical structures, but they can stop further destruction.

Regular exercise leads to the following positive effects:

• Muscle tissue is strengthened (both superficial and deep muscles of the back), a strong muscular corset is formed that holds the spinal column in the correct position;
• Stagnation in tissues is eliminated, excess tissue fluid and lymph are removed;
• Muscles become more elastic;
• Posture improves, load imbalance on different parts of the spinal column is eliminated;
• Improves metabolism in the affected area of ​​the spine due to the activation of blood circulation;
• The mobility of the spinal column is restored;
• Chronic pain and other unpleasant symptoms of the disease are eliminated or significantly weakened;
• The period of remission is increasing.

In general, regular exercises have a positive effect on the condition, make the body more trained, resistant to the action of adverse environmental factors. Already after 1-2 months of regular classes, mood and general well-being noticeably improve, hypodynamia is eliminated.

Gymnastics for osteochondrosis of the cervical spine

Most often, osteochondrosis affects the cervical spine. Every year the disease is getting younger and occurs in almost every person after 25-30 years. There are many reasons for this. The pathological process in the cervical region causes a lot of unpleasant symptoms that make it impossible to live and work normally.

Regular exercises for cervical osteochondrosis, even to a greater extent than drugs, help get rid of unpleasant symptoms. There are a lot of gymnastic complexes for osteochondrosis of the cervical spine and options for their combination. Here are 10 effective basic exercises that should be performed every day for 15 minutes.

	Execution technique	Picture
1.	I.P .: standing / sitting, arms along the body, back is even. Perform smooth head turns to the extreme right and left positions alternately, so that the chin is located above the shoulder. Repeat 5-10 p. to each side. If it is not possible to turn the head significantly or when trying to do this, pain occurs - turns are performed only to a comfortable, painless position.
2.	I.P .: standing / sitting, arms along the body, back is even. Tilt your head down until the chin touches the chest notch, trying to relax the back muscles of the neck as much as possible. When the head is in the extreme position, with light springy movements try to lower it even lower. Repeat 5-10 p.
3.	I.P .: standing / sitting, arms along the body, back is even. Keeping your head straight, pull your neck back, pulling your chin in. Repeat 5-10 p.
4.	I.P .: sitting on a chair, the back is even. Put the palm of your hand on your forehead and press it on your head, at the same time tilt your head forward. There is opposition to the head and palm. Repeat 10 p. for 10 sec. for every appointment.
5.	I.P .: sitting on a chair, the back is even. Put the palm of your right hand to your right temple and press it on your head, at the same time tilt your head to the right. A counteraction of the palm and head similar to that described above is created. Repeat on each side 10 p., Spending 10 seconds for each reception.
After these exercises are mastered, you can complicate the complex with other techniques that are also effective in osteochondrosis of the cervical spine. The exercises proposed below will also be useful for cervicothoracic osteochondrosis.
6.	I.P .: sitting on a chair, the back is even. Take your left hand behind your back, and throw your right hand on your head from above and tilt your head to the right side with it, holding it in the extreme position for 3 seconds. We change hands and perform a similar technique on the other side. Repeat 10 p. to each side.
7.	I.P .: sitting on a chair, the back is even. Place the fingertips of the right hand on the right temple, turn the head to the right, trying to see the temple, while resisting with the hand. Hold for 3 seconds in the extreme position. Do the same on the second side. Repeat on each side 10 p.
8.	I.P .: standing on the floor, hands are relaxed and calmly hang along the body. Raise your shoulders as high as possible, hold them in this position for 10 seconds. Relax your shoulders and take a deep breath until you feel that your hands are pulling your shoulders down. Repeat 5-10 p.
9.	I.P .: lying on the bed on his stomach, hang his head. Hold your head up for 10 seconds, then relax your neck muscles. Turn on your back with your head hung and in this position hold your head on weight for 10 seconds. Turn to the right, then the left side, and also for 10 seconds. hold a head on each side. Repeat 5 p. in every position.
10.	I.P .: lying on your back on a flat surface, arms along the body, legs half-bent at the knees. Raise your head and hold it in this position for 5-10 seconds, then relax. Repeat 5-10 p.

Exercises with a sharp tilting of the head back, as well as sharp, intense rotational movements in the neck, are strictly prohibited.

Gymnastics for osteochondrosis of the thoracic spine

Degenerative-dystrophic lesions of the intervertebral discs in the thoracic region develop less frequently. This is due to the fact that the spine in this section is reinforced with ribs. In most cases, a combined form is observed: changes affect both the cervical and thoracic regions. Consider the most effective exercises of the basic complex for osteochondrosis of the thoracic spine:

	Execution technique	Picture
1.	I.P .: T-shaped pose: stand straight and stretch your arms to the sides. Shoulders lower, shoulder blades slightly reduced to the spine. Try to relax your neck, abdominal muscles, hips and knees as much as possible. Keep the position of the hands and gently twist the spine to the right at the waist, maintaining the original position of the pelvis and hips. Hold in this position for 25-30 seconds, take the starting position, rest for 10-20 seconds. and repeat twisting to the left.
2.	I.P.: standing. As you exhale, lower your head slowly, with a smooth movement, until your chin touches the chest notch. Fix the pose, try to relax the back muscles and at the same time tighten and retract the abdominal muscles. Tilt the upper body forward and down, relaxing the arms, which should, by inertia, go down with the body. It is advisable to touch the feet with your fingers, but not necessary. Hold in this position for 5-6 seconds, then slowly straighten up. The last thing you need to do is relax your neck. Repeat 5 p.
3.	Starting position: standing, pressing your hands to your sides. Alternately, bend to the sides with completely relaxed arms. Next, clasp your hands and slowly raise them above your head and grab the wrist of your left hand with your right hand, stretching to the right side, trying to stretch yourself, as it were. Repeat the same on the other side, changing hands. At the end of the exercise, stretch up and smoothly lower your arms to the sides.
4.	Variation of the "boat" exercise. I.P .: lying on his stomach, arms outstretched to the sides, at an angle of approximately 90 degrees to the body. As you exhale, slowly raise your arms, take them back, bringing your shoulder blades together. At the same time, bend your legs at the knees and try to clasp your ankles with your hands. Hold this position for a couple of seconds. Then slowly and smoothly release the legs, lower them to the floor along with the hands. During the exercise, it is important to strain the muscles of the back, not the arms. Repeat 5 p.
5.	IP: standing on all fours. You should bend your back up as much as possible while exhaling and stay in this position for up to 4 seconds. While inhaling, slowly return to the starting position, gently arching your back. Repeat 5 p.
After these techniques have been mastered and performed lightly, you can supplement the complex with other exercises that are effective for chest osteochondrosis. But it is important to remember: stretching the vertebrae and tensing the muscles as much as possible is prohibited!
6.	IP: lying on your back. Place a small pillow or roll under the thoracic spine (lower part). Place your hands behind your head. Try to slowly lift your upper body, tensing your back muscles and abs, but not your neck. Repeat 3-4 rows, then move the roller a little higher and repeat the exercise.
7.	I.P .: lying on his stomach, spreading his arms in different directions. Try to simultaneously raise your head and arms and hold them on weight for at least 3 seconds. Repeat 5 p.
8.	I.P .: lying on your stomach, rest your feet against the wall (or ask your relatives to press your legs to the floor with your hands), put your hands behind your head (as when swinging the press) and slowly raise the body, try to fix the position at the top point for a couple of seconds and slowly lower the body. Repeat 5 p.
9.	I.P .: standing, feet wide, in the hands of a gymnastic stick (or an object similar in shape). Hold it with straightened arms and lift it as high as possible, take it back. Try to reach out with your whole body for your hands, make sure that your posture is kept straight. Repeat 3-4 p.
10.	IP: sitting on a chair, grab the chair with your hands. While inhaling, tilt the body alternately to the right and left, while exhaling, return to the starting position. Repeat on each side for 5 p.

Gymnastics for osteochondrosis of the lumbar spine

The main therapeutic measure at home, which gives guaranteed success in the destruction of intervertebral discs in the lumbar and sacral spine, is the strengthening of the muscle tissue of the back, buttocks and legs. Consider the most effective exercises for osteochondrosis of the lumbar spine:

	Execution technique	Picture
1.	I.P .: lying on your back on a flat surface, arms slightly apart, legs raised and bent at the knees. You should imitate cycling with your feet: perform 8 rotations on the right foot, and 8 more rotations, starting with the left foot.
2.	I.P .: lying on your back on a flat surface, interlace your fingers, and place your palms under your head. Feet rest on the floor, legs bent at the knees. Slowly raise your head and upper body off the floor as you exhale so that there is muscle tension in the lower back. As you inhale, lower your head and relax. Repeat 5 p.
3.	I.P .: lying on your back on a flat surface, interlace your fingers in the lock, and place your palms under your head (elbows lie on the floor). Bend your legs at the knees, rest your feet on the floor and move them as close as possible to the pelvis. Alternately turn and put your knees to the left and right of the body so that the hands and head do not come off the floor. Repeat 10 p.
4.	Starting position: lying on your back on a flat surface, legs shoulder-width apart, knees bent, rest on the floor. Hands - along the body, freely. While inhaling, slowly raise the pelvis off the floor so that the stomach and hips form a straight line, tighten the muscles of the lower back. As you exhale, lower your pelvis. Repeat 5-10 p.
5.	I.P .: lying on your back, feet pressed to the floor, and legs bent at the knees. With a slow movement on the exhale, raise both legs and pull your knees to your chest, if necessary, help yourself with your hands. Hold this position for a couple of seconds, while inhaling, return to the starting position. Repeat 5-10 p.
6.	I.P .: lying on your back on a flat surface, legs shoulder-width apart, bent at the knees and resting on the floor. While inhaling, raise your arms and stretch them up, as if stretching the spine. As you exhale, raise the knee of one leg to the stomach and hug it with your hands. Perform 5 sets with each leg.
7.	I.P .: on the stomach, hands rest on the palms. Raise the pelvis above the floor, first bend in the lumbar region, and then arch the back upwards. Repeat 5-7 p.
8.	IP: on all fours. Raise an arm and leg parallel to the floor, opposite to each other, hold for a few seconds, lower them to the floor. Change limbs and do the same. Repeat for each pair of "arm / leg" 10 p.
9.	I.P .: lying on your stomach, stretch your arms forward, legs together. At the same time, raise your arms and legs, hold the pose in this position for a couple of seconds, lower yourself to the floor. Repeat 4-5 p.
10.	I.P .: lying on your stomach, put your hands on the floor with your palms. Raise the upper body above the floor, trying to bend in the lumbar region, linger in this position for a couple of seconds. and get down on the floor. Repeat 5 p.

Therapeutic exercises for osteochondrosis - author's methods

In addition to those described above, there are many other complexes. Here is a brief description of the most popular authoring techniques.

• Gymnastics for Shishonin's neck. Classes according to the unique author's method are shown to people suffering from physical inactivity, leading a sedentary lifestyle, not observing the daily routine, with chronic pain in the neck. The complex includes 7 simple exercises that need to be done daily, and with a decrease in pain, switch to 3-4 repetitions per week. More indicated for the prevention of osteochondrosis.
• Gymnastics Bubnovsky with osteochondrosis. The unique method of treatment is called kinesitherapy and is based on the mobilization of the internal forces of the body. It is positioned by the author as the most effective even in the most serious cases. Excludes the use of drugs. In fact, this is a treatment with movements, which is indicated for many pathologies of the musculoskeletal system and not only. Gymnastics for osteochondrosis according to Bubnovsky is adapted for each patient individually: a personal complex is compiled at the kinesitherapy center, where the patient undergoes initial treatment under the supervision of specialists.
• Norbekov's exercises for the spine. Another technique that is based on the body's ability to heal itself. According to Academician Norbekov, 99% of gymnastics for osteochondrosis of the spine consists of self-hypnosis and only 1% of exercises.
• Exercises for osteochondrosis according to Gitt. An experienced chiropractor is the author of the theory of micromovements. It offers a special technique for performing affordable and simple tricks that are easy to perform at home.
• A set of exercises for osteochondrosis according to Ignatiev. The specialist has developed effective exercises that will help eliminate the unpleasant symptoms of the disease in a short time. The main thing is to combine techniques with calm, balanced breathing, which will increase the effectiveness of treatment.
• Gymnastics for osteochondrosis of the spine according to Bonina. The exercise therapy doctor has developed several sets of exercises that combine exercise therapy and fitness, aimed at treating different stages of osteochondrosis and intended for people with different levels of physical fitness. Exercise therapy exercises for osteochondrosis become more difficult gradually, which allows you to gently and without stress for the body to strengthen muscle tissue.

Is it worth it to combine general, basic exercises for the back with osteochondrosis with the author's method described above? No. It is not worth overloading the body, giving the muscles an unbearable load: this can not only lead to an exacerbation - it is easy to lose those positive changes that were achieved during the complex therapy of the disease.

To prevent the disease, it is recommended to select 4-5 exercises from each complex for different parts of the spine and combine them in a single lesson, which should be carried out at least 2 times a week. Swimming, Nordic walking, breathing exercises and just active walks are also effective disease prevention methods that are available to everyone.

What exercises to do with osteochondrosis in the acute period

In the acute period, only breathing exercises are allowed, and then if it does not cause an increase in symptoms. To perform it, you should lie on your back on a hard inclined surface so that your head is higher than your legs. The shins need to be slightly raised by placing a small roller under them. In this position, you need to breathe slowly but deeply with the help of the diaphragm. This exercise helps to relieve muscle spasm, and therefore reduce the severity of pain.

What else is useful for osteochondrosis of the spine

If the condition allows, there is time and a desire to master new alternative methods of treatment, then a good effect in all forms of osteochondrosis is exerted by:

• swimming;
• fitball exercises;

In each case, you should agree with the doctor on the possibility of using one or another method. You should not strive to simultaneously apply all possible methods: this can lead to an exacerbation of the disease. For example, in the morning you can perform a set of exercises, and in the evening take a walk using the Nordic walking method. This will be quite enough to keep the disease under control and prevent its progression.

Exercises for back osteochondrosis at home are affordable, useful and effective. The main thing is the desire to improve your health, which is at least half of successful treatment!

Gymnastics with cervical osteochondrosis helps to normalize blood circulation in this area, and also helps to strengthen the muscles of the neck. For people with diseases of the spine, moderate physical activity is only beneficial, but it should be practiced in combination with drug treatment, massages and physiotherapy.

Indications and contraindications

Therapeutic gymnastics for cervical osteochondrosis has a healing effect on the muscular frame. It helps to strengthen the muscles of the neck and stabilize the vertebrae.

The cause of most of the symptoms of cervical osteochondrosis lies in the squeezing of blood vessels in this area. Violation of 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 movements 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 to relieve the symptoms of the disease, due to the improvement of blood microcirculation. Exercises are strictly forbidden to perform in the acute phase of osteochondrosis. At this time, the cartilaginous tissue of the intervertebral discs is inflamed, and problems are also observed in nearby muscles. Gymnastics in this case can injure a person, as well as lead to severe muscle spasms.

First you need to remove inflammation with anti-inflammatory nonsteroidal drugs, as well as take a course of analgesics and muscle relaxants. After that, you can proceed to physiotherapy exercises against cervical osteochondrosis.

Caution is observed in the presence of tumors in the neck, and especially the thyroid gland. Their etiology is irrelevant. It is undesirable to use some exercises for people with visual impairment and pathological changes in the fundus. Various spinal injuries create problems during exercise.

Gymnastics with 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 with osteochondrosis begins with a warm-up. At this stage, the muscles warm up, and blood flow improves. If you start exercising without warming up, you are more likely to get muscle strains or other more serious injuries.

Warm-up begins with slow turns of the head to the left and right shoulder. In this position, you need to fix 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 leaning forward, they try to touch the jugular cavity. If pain or discomfort occurs at this stage, the session is stopped.

In addition to the neck, the collar zone and shoulder girdle are connected to the warm-up. To do this, in a standing or sitting position, the patient alternately raises and lowers the right and left shoulder. In the upper position are fixed 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, knead the neck with turns and tilts, and then:

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

After the warm-up is over, move on to other, more intense exercises. If there is hypertension or a tendency to it, they are limited only to this set of exercises.

dynamic gymnastics

Intensive 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 a meal. Exercising on a full stomach leads to digestive problems.

Exercises are performed after the warm-up:

• Lie down on the floor and stretch your arms along the body. With the help of the muscles of the neck and back, gently raise the head without lifting the shoulders from the floor. In this position, they linger 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 to the stomach. From this position, with the help of 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.
• Putting your feet shoulder-width apart and resting your hands on your sides, perform turns of the thoracic and lumbar spine. Make them with the maximum possible amplitude. If a crunch is felt in the vertebrae, the exercise is performed very carefully. The duration is about 1-2 minutes.

At first, it is difficult to do the exercises, the low tone of the cervical and lumbar muscles causes difficulties. Without regular training and with a passive lifestyle, the muscles quickly weaken and lose elasticity. Daily exercises help strengthen the muscular 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 lies in the fact that the neck and head do not make any movements and 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 in a standing position or sitting on a chair, without leaning on the back. In each position, they are delayed for at least 5 seconds, the number of approaches depends on the condition of the patient. Ideally, there should be 3-5 repetitions of each action.

Isometric therapeutic gymnastics includes the following exercises:

• The hands are folded into the lock and put pressure on the forehead. The muscles of the neck at this time create opposition to them.
• The brushes are in the same position, but rest against the back of the head. Muscles hold the neck in a natural position.
• The open palm rests first on the right, and then on the left cheek. Resistance is exerted by the lateral muscles of the neck.

You need to press with force so that tension is felt, but the head does not bend. Under such conditions, the 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 is completed, you can proceed 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. After the shoulders are returned to their original position and reduced back.

Another equally effective option is to bring the hands with the inside of the palms to each other. To do this, both hands are brought together behind the back. For people with weak stretching, such an exercise is not always possible.

Auxiliary Procedures

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

Most often, ointments are used with an extract or powder of hot pepper, as well as snake venom. These drugs are contraindicated to be applied to injured areas of the skin. Allergy sufferers need to coordinate such treatment with their doctor.

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

Conclusion

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

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