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