According to statistics, 80% of people have experienced painful and unpleasant sensations in the back and neck at least once. A sedentary lifestyle, sedentary work does the dirty work, contributing to degenerative changes in the musculoskeletal system. However, by regularly performing physical exercises for cervical osteochondrosis, you can significantly relieve your well-being and reduce pain.
Provocative factors for the development of osteochondrosis
According to specialists from the University of Medicine, osteochondrosis of the spine occupies a prominent place among diseases of the peripheral nervous system, representing 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 financial losses cause doctors from all countries to seek 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, so everyone who is at risk and suffering from attacks of this disease should regularly perform therapeutic exercises special.
A set of physical therapy exercises for the neck with osteochondrosis
If the back, spine, neck hurt, the following exercises should be performed to reduce pain, reduce inflammation, strengthen the muscle corset and prevent joint dysfunction:
- Stand or sit upright in a chair. Tilt your head down, trying to keep your chin in contact with your neck. Fix 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, hands freely lowered along the body. Start moving your shoulders up and down, doing a rhythmic up and down. To enhance the effect, you can pick up small dumbbells or water bottles.
- Stand straight, cross your arms behind your head, bending them at the elbows. He rhythmically pulls his elbows back, feeling the tension in his shoulder blades. If desired, several approaches can be performed 10-15 times.
- Cross your palms and pin them to your forehead. Tilt your head down, resisting with your hands. Relax and repeat the exercise a few more times.
- Lie on your back, tear 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 towards your left shoulder. Measure at the point of maximum tension for a couple of seconds. Repeat the other way. To enhance the effect, put 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 ear to the shoulder. Repeat the other way.
- 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 that you first consult with your doctor. If severe pain appears, it is necessary to stop exercising and seek help from a specialist.