According to statistics, 80% of people at least once felt painful and uncomfortable sensations in the back and neck. Sedentary lifestyle, sedentary work does its dirty work, contributing to degenerative changes in the musculoskeletal system. However, by performing physical exercises for cervical osteochondrosis regularly, you can significantly ease your well-being and reduce pain.
Factors provoking the development of osteochondrosis
According to specialists from the University of Medicine, osteochondrosis of the spine occupies a prominent place among the diseases of the peripheral nervous system, acting as a serious social problem in many countries. A high percentage of morbidity among people of working age, especially women - 62% against men - 38%, a high level of invalidity and financial losses push doctors in all countries to seek a solution to thisproblem.
According to the experts who published the results of their research, the main role in the development of neurological manifestations of spinal osteochondrosis is played by heredity. Therefore, all people at risk and suffering from attacks of this disease should regularly perform special therapeutic exercises.
A set of exercises for exercise therapy for the neck with osteochondrosis
If your back, spine, neck hurts, you need to do the following exercises to reduce pain, reduce inflammation, strengthen muscle corset, and prevent joint dysfunction:
- Stand up straight or sit up straight in a chair. Tilt your head down, trying to keep your chin against your neck. Secure the head at the point of maximum tension for 10 seconds. Return to the starting position and repeat a few more times. To enhance the effect, you can put your palms together and apply pressure with your hands to the back of your head.
- Stand straight with your hands freely lowered to your side. Start moving your shoulders up and down, making an up and down rhythm. To enhance the effect, you can take small dumbbells or water bottles.
- Stand straight, cross your arms behind your head, bending them at the elbows. Rhythmically pull your elbows back, feeling the tension in the shoulder blades. If you want, you can do multiple approaches 10 to 15 times.
- Cross your palms and fix them on your forehead. Tilt your head down, resisting it with your hands. Relax and repeat the exercise several times.
- Lie on your back, lift your head off the floor and freeze in this position for 5-10 seconds. Relax and repeat a few more times.
- Stand up or sit up straight. Slowly turn your head to the left shoulder. Measure at the point of maximum voltage for a few seconds. Repeat in the other direction. To enhance the effect, place a bent hand at the elbow on the back of the head, resisting movement of the head with it.
- Gently tilt your head to the side, trying to touch your ear to your shoulder. Repeat in the other direction.
- Stand up straight and begin to rotate with your arms bent at the elbows, first forward, then backward.
Before performing therapeutic exercises, it is recommended to consult your doctor first. If severe pain appears, you should stop exercising and seek help from a specialist.