Defeat of the joints or cartilage of the spine in the neck area can significantly complicate life. When osteochondrosis of the cervical spine occurs, many exercises become unavailable, as strenuous physical activity can lead to complications. However, do not panic too soon, because osteochondrosis is not a sentence, and there are a number of exercises that are available at home that will make it easier to alleviate the symptoms, and even completely cope with the disease.
Choice of physical exercises
In cervical osteochondrosis, it is necessary to strengthen the muscles, which will partially relieve the spine and improve blood circulation. With the help of a set of exercises put together by professionals, the regular application of which has a beneficial effect on the cervical muscles, you can significantly alleviate the symptoms of the disease.
The first step in preparing for exercise at home, in case of health problems, should be a visit to the doctor. He will perform an examination, after which he will be able to suggest which physical activities are contraindicated for you, and which can alleviate the course of the disease or even help cope with it.
Contacting a medical facility should not be delayed, as it is much easier to get rid of the disease at an early stage. And you should not choose physical exercises without contacting a specialist, because in the case of osteochondrosis, self-medication with the help of fitness can not only bring relief, but also, on the contrary, worsen the situation.
At the same time, your doctor can offer you a complete range of physical exercises that are indicated for neck problems and show you how to perform them properly for best results. It is worth noting that, despite the apparent simplicity, all the elements of the proposed exercise therapy contribute to improving well-being.
Exercises at home: rules and goals of training
Proper and regular exercise at home contributes to a significant improvement in well-being. First of all, it is due to increased blood flow and speeding up metabolism. And the muscles of the spine that are constantly in good shape will not allow further development of osteochondrosis. As a result, the pain will go away and, if you don’t stop exercising, forever.
To speed up a positive result, pay attention to the following recommendations:
- Only regular exercise will help you get rid of health problems. And sedentary work is a reason to pay them twice as much attention.
- It is recommended to stretch the back and neck muscles 8-10 times during the day. It can be self-massage or just walking.
- Control your posture, do not bend over, try to keep your back straight during the day and keep your head in line with them. This will allow you to evenly distribute the load on the whole body, maintain good health and, very possibly, avoid the need to perform therapeutic exercises regularly.
- Try to avoid sleeping on your stomach - this will prevent swelling of the neck muscles and significantly improve your morning mood.
- Water helps maintain muscle tone throughout the body, so don’t neglect daily intake. Dehydration will only worsen the situation with this disease.
When doing exercises at home, do them smoothly, without sudden jerks and changes in movement amplitude. Conduct classes in an area where nothing will interfere with your movement. Exercise clothes should also provide complete freedom of exercise. Try to diversify your usual exercises, but don’t overload your muscles.
And most importantly: if your health has deteriorated during exercise or gymnastics, stop exercising immediately and see a doctor as soon as possible. All expert recommendations must be implemented implicitly and fully.
The best fitness exercises for cervical osteochondrosis
If you have high blood pressure, an injured spine or you have been diagnosed with cancer, then it is better not to risk your health and not to do the exercises listed below.
Starting position: feet shoulder-width apart, arms at waist, back straight, shoulders spread.
- Turn your head without tilting, first in one direction and then in the other.
- Tilt your head to the right, trying to touch the ear of the shoulder, then return to the starting position and repeat the tilt to the other side.
- Tilt your head forward. After touching your chest with your chin, turn it slightly, first in one direction, then in the other, and return to the original position.
- Make alternating torso tilts to the right, forward and left.
- Put your hands on your shoulders and rotate your arms first forward and then in the opposite direction.
Each of the fitness exercises must be repeated at least ten times. It is advisable to do the first exercise in the morning, after waking up, and then we recommend repeating it several times during the day.
There are also a few simple ways to restore blood circulation in the neck area without interrupting the work process. You must repeat these exercises twice with each hand.
- Keeping your back straight, rest your palm on your forehead and, tensing your neck muscles, press on it.
- Place your palm on the back of your head and press it with your head, trying to engage the neck muscles.
- Place your palm on your neck and, lifting your chin slightly, press your fingers lightly on the muscles. Then release the pressure, turn your head slightly to the side and press again.
By regularly performing the proposed exercise therapy complexes, you will achieve the following results in a few weeks:
- the annoying headache will go away;
- brain activity will increase;
- the pressure will return to normal;
- the feeling of stiffness in the cervical spine will disappear.
And all this is thanks to the increase in muscle tone and the improvement of blood circulation as a result of systematic tension and stretching of the neck muscles. The main thing is not to stop paying attention to exercise after the symptoms of the disease disappear.