The 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 inaccessible, as strenuous physical activity can lead to complications. However, do not panic prematurely, because osteochondrosis is not a phrase, and there are a number of exercises available at home that will easily alleviate the symptoms or even cope with the disease completely.
Selection of physical exercises
With cervical osteochondrosis, the muscles need to be strengthened, which will partially relieve the spine and improve blood circulation. With the help of a set of exercises compiled by professionals, the regular implementation of which has a beneficial effect on the cervical muscles, you can significantly relieve the symptoms of the disease.
The first step in preparing for home exercise, if you are having health concerns, should be a visit to the doctor. He will carry out an examination, at the end of which he can suggest which physical activities are contraindicated to you, and which can alleviate the progression of the disease or even help to cope with it.
You should not delay in contacting a medical institution, since 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-treatment with the help of fitness can not only not provide relief, but also, on the contrary, aggravatethe situation.
At the same time, your doctor can offer you a full range of physical exercises indicated for neck problems and show you how to do them correctly for the best results. It should be noted that, despite the apparent simplicity, all elements of the proposed exercise therapy contribute to the improvement of well-being.
Home exercises: rules and goals of training
Correct and regular exercise at home contributes to a significant improvement in well-being. First of all, this is due to the increased blood flow and the acceleration of metabolism. And muscles in the spine that are constantly in good shape will not allow osteochondrosis to develop further. As a result, the pain will go away and, if you don't stop exercising, forever.
To speed up obtaining a positive result, pay attention to the following recommendations:
- Only regular exercise will help 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 a day. It can be a self-massage or just walking.
- Control your posture, don't slouch, try to keep your back straight throughout the day and keep your head in line with it. This will allow you to evenly distribute the load throughout the body, maintain good health, and, most likely, avoid the need for regular therapeutic exercises.
- Try to avoid sleeping on your stomach - this will prevent swelling of the muscles of the cervical spine and significantly improve your morning well-being.
- Water helps maintain muscle tone throughout the body, so don't neglect your daily intake. Dehydration will only worsen the situation with this disease.
When exercising at home, do them gently, without jerks or changes in range of motion. Give lessons in an area where nothing will interfere with your movements. Workout clothes should also offer complete freedom to exercise. Try to diversify your usual exercises, but don't overload your muscles.
And most importantly: if during exercise or gymnastics your health deteriorated, stop exercising immediately and consult a doctor as soon as possible. Any recommendation from a specialist must be carried out implicitly and completely.
The best fitness exercises for cervical osteochondrosis
If your blood pressure is high, your spine is injured, or you have been diagnosed with cancer, you are better off risking your health and not doing the exercises listed below.
Starting position: feet shoulder-width apart, hands at the waist, back straight, shoulders extended.
- Turn your head without tilting it, first in one direction and then in the other.
- Tilt your head to the right, trying to touch your ear to shoulder, then return to the starting position and repeat the tilt on the other side.
- Tilt your head forward. After touching the chest with the chin, turn it a little, first in one direction, then in the other and return to its original position.
- Do alternate tilts of the torso to the right, front and left.
- Put your hands on your shoulders and rotate your arms first forward, then in the opposite direction.
Each of the fitness exercises should be repeated at least ten times. It is advisable to do the first exercise in the morning, after waking up, then it is recommended to repeat it several times during the day.
There are also several simple ways to restore blood circulation to the neck area without interrupting the labor process. You should repeat these exercises twice with each hand.
- Keeping your back straight, put your palm on your forehead and, using your neck muscles, press down on it.
- Place your palm on the back of your head and press it down with your head, trying to engage your neck muscles.
- Place your palm on your neck and, lifting your chin slightly, press lightly on the muscles with your fingers. Then release the pressure, turn your head slightly to the side and push again.
By regularly carrying out the proposed complexes of exercise therapy, you will achieve the following results within a few weeks:
- annoying headaches 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 thanks to increased muscle tone and improved blood circulation through 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 have subsided.