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Selection of exercises and gymnastics for cervical osteochondrosis

neck pain with cervical osteonecrosis

Gymnastics is mainly aimed at strengthening the muscles of the neck and back, improving blood circulation in the human body, and helping to improve physical fitness. But with severe pain, it is contraindicated to perform physiotherapeutic exercises (physical therapy exercises), so as not to further complicate the situation. Exercise therapy for cervical spondylosis is indicated in addition to the main drug and massage therapy.

Importance of physiotherapy for cervical osteonecrosis

Physical therapy exercises (exercise therapy) are preventive exercises, stop the proliferation of various diseases and are used very effectively in cervical osteosarcoma. Repeating the same exercise over and over again offers undeniable benefits. Exercise therapy significantly improves the patient's condition, helps to cope with pain. Osteosarcoma gradually regressed, because after treatment with exercise:

  • blood supply improves markedly;
  • there is strengthening of the muscles of the neck and back;
  • the spine in the neck becomes mobile;
  • the pinched nerve is restored;
  • improve neck flexibility and shoulder movement;
  • pain subsides.

Rules for doing homework

In order for therapeutic exercises to be beneficial and not aggravate the problem, you need to adhere to a few simple but important recommendations:

  • consult your doctor first. In the acute stage of cervical osteochondrosis, it is not safe to perform exercises. First you need to relieve pain, achieve the onset of remission;
  • exercise on a firm, flat surface;
  • Measure heart rate before, during and after exercise. You can do it the old-fashioned way (using a stopwatch and fingers) or use a fitness bracelet. If the heart rate is higher than 129, reduce the load;
  • maneuvers with cervical osteonecrosis should be performed smoothly. Gradually increase the amplitude and intensity;
  • Regular exercise and a systematic approach are important;
  • if the exercises for the therapeutic exercise are chosen incorrectly, the effect of the treatment of cervical osteosarcoma may be opposite. Therefore, everything should be discussed with the doctor.

A set of exercises

Exercises for cervical spondylosis are aimed at:

  • eliminate spasms;
  • improve coordination;
  • strengthen the spine, chest muscles, back, neck;
  • When starting to do gymnastics, whichever technique you choose, you need to prepare and warm up the muscles.

Startup and its importance

If you suddenly start exercises directly, ignoring the body's preparation, there is a risk of ligament damage, stretching, and increased pain syndrome. Warming for cervical fibroids is very simple and does not take much time. Approximate algorithm of actions:

  1. Walk in place for 2-3 minutes.
  2. Turn to the sides. Raise and extend your arms to the sides. If you can't do it right away, don't be discouraged. Gradually, as you get rid of cervical osteochondrosis, your range of motion will increase.
  3. Slow circular motion with the shoulders.
  4. Turn your head slightly left and right.
  5. Startup takes 7-10 minutes. Can be carried out before exercise as well as during the day, to disperse blood qi and eliminate stagnation in the spine and muscles.
  6. Next, you should go to the selected medical gymnastics complex.

Bubnovsky exercises

Features of performing gymnastics according to this technique:

  • the complex varies depending on the condition of the spine and the physiological characteristics of the patient;
  • can move through the pain if it is expressed in moderation;
  • it is allowed to exercise for hypertension and headache;
  • joint exercises for cervical osteochondrosis;
  • Lower your chin to your chest. Then straighten your neck and pull your head slightly forward;
  • From the previous position, extend your beard towards the armpit. Then do the same, but in the opposite direction;
  • Turn your neck to the left, looking up at the ceiling. Then go to the right and up to the ceiling;
  • First, clasp your hands above your head, then spread them to your sides. Turn your neck so you can see the hand of one hand or the other;
  • Straighten with your palms toward the ceiling. Chin moves forward, parallel to the floor;
  • strength exercises in the fight against cervical osteochondrosis;
  • Exercise equipment is often necessary, but for home gymnastics, you can do it using customized means. Do during the period of remission of cervical osteonecrosis and for its prevention;
  • push-ups on the chair. In this case, put your hands on 2 chairs standing side by side, and your feet on the sofa or bed;
  • Exercises with dumbbells from a lying position. Instead of weights, you can get a bottle of water or sand. When inhaling, bring your hands forward, when breathing out, bring your hands behind your head;
  • same as exercise 2, but we direct our hands not behind the head but to the sides;
  • in between the 2 seats, raise your body, rest your hands on the arm of the chair;
  • Do each exercise 10 to 15 times.

Shishonin's Exercise Set

The advantages of gymnastics in the treatment of cervical osteosarcoma:

  • simplicity;
  • safe (economy mode);
  • does not require much time. Takes no more than 25 minutes.

The basic exercises of the gymnastics:

  1. Spring. Tilt your head forward as far as possible. Count to 10, straight up. Repeat 5-10 times.
  2. Goose. With your neck tilted forward, lengthen your beard to the right. Go up and do the exercise, but only to the left. Only repeat 3 times in each direction.
  3. Frames. Arms parallel to the floor. Palms pressed to one shoulder, chin pressed to the other. Then vice versa.
  4. Herons. Sit on the chair. Take your hand back. Take a proud pose (chest with wheels). Tilt your head back slightly, pulling your chin toward the ceiling.
  5. Raise your hands above your head. With your back and head straight, stretch your arms to the right, then to the left.

Stretching exercises for cervical spondylosis will help reduce spasms and prevent pain:

  1. Place your left hand on your head and pull it towards your shoulder. The slope should be such that the neck muscles are felt. Do the same exercise with the right side.
  2. Join the palms at the back of the head and press on the head, lowering as low as possible.
  3. Repeat the previous exercise by adding crunches.
  4. Self-massage with stroking and kneading movements. It is essential to soothe the muscles after exercise.

Butrimov complex exercises

  1. Pull your chin forward.
  2. Turn your head to the sides, letting the beard reach shoulder length.
  3. Bend your head down, in this position, alternately to the sides and up.
  4. Describe a semicircle with a chin, in the direction from shoulder to shoulder. Do not raise your shoulders.
  5. Tilt your head back. Turn your neck to the sides. His gaze fell to the floor.

Dr. Burtimov's rule for people exercising with cervical osteochondrosis: "If you doubt that the exercise will work, don't do it without a doctor. "

Complex Gitta Exercises

  1. Lie on a hard surface. Place your neck on the roller. Turn your head to the sides.
  2. Sit up straight. Nod your head as if you agree with someone.
  3. Now, in the same position, negate the information, as if you were saying "No".
  4. Lie down, bend your legs. Rotate your body from side to side.
  5. Lie on your stomach, raise your head and shoulders without using your hands.

Dikul's exercise set

With cervical osteochondrosis, the condition can get so much worse that it is almost impossible to move. Dikul's gymnastics helps in such cases. There are many exercises, some of which require special equipment. But some easy ways to do it at home:

  1. Place your right hand over your left ear. Pull your head to the right, raise your left arm parallel to the floor, slightly bent at the elbow. Fixed for 7 seconds, gently return to the starting position. Repeat 8 times. Do it in the opposite direction.
  2. Join palms in front of you, bring them behind your head, press behind your head, lower down. Try to round your back and bend as low as possible. Return to starting position.
  3. Sit at the table, leaning on your elbows. Use the palm of your hand to pat your chin. Turn your head to the sides.
  4. Press your palms together at the back of your head. Overcome resistance, turn around.

A set of exercises on the board Evminov

This mini exerciser not only works on the cervical area. It is effective for osteonecrosis of any part of the spine. For neck training, you should buy an extra Glisson necklace. It immobilizes the chin and neck, helps stretch muscles and releases pinched nerves.

Evminov board exercises should be performed under the supervision of a specialist so as not to aggravate the condition of the disease.

Set of exercises Norbekova

The authors of these methods attach great importance to positive moods and thinking. His system assumes a change in attitude towards life in general and thus helps to heal the whole body.

Exercise for cervical osteonecrosis:

  • lower the chin to the chest, slightly tense the neck muscles;
  • throw your head backwards;
  • head tilted to one side, so that the ear touches the shoulder;
  • circular head movement with maximum radius;
  • The main rule is to back off both during exercise and during the day. You need to focus on the aching area, do the exercises, and mentally send love and warmth into it.

Set of exercises Neumyvakin

  1. To perform the exercises of Professor Neumyvakin, it is necessary to prepare a plastic water bottle 2/3 full. The volume is 1. 5 liters.
  2. Lay up. Place a container of water under the neck instead of a roller. Make head movements side to side and in circles.
  3. In the same position, alternately press your shoulders into the floor.
  4. Round your back, press your knees to your chest, and roll on the mat.
  5. Lie face down. Raise your shoulders and legs at the same time, straightening them towards each other.

Water exercise

Swimming strengthens the back and neck. It helps to straighten the spine, get rid of cervical spondylosis.

If in the early stages of the disease you can swim in rivers, seas, to some extent, then in the event that the problem is in growth, it is better to register for a swimming pool.

If your fitness doesn't allow swimming, you can simply do aerobic exercises. Water prevents muscle strain and injury.

Horizontal bar exercise

The horizontal bar helps back fatigue, stretches the spine, reduces the load on the discs. But with cervical osteochondrosis, doing gymnastics on it is dangerous. The cervical vertebrae may be more constricted.

Doctors recommend hanging your head on the bar with a bowed position, keeping your legs to cause cervical osteonecrosis. In this case, it's a good idea to have someone by your side who won't let you fall. Tug of war has a positive effect during periods of remission.

Security measures

  1. The main task of a gymnast is not to overdo it, to avoid injury.
  2. Consult your doctor.
  3. Take your first gymnastics course with a professional.
  4. Increase the load gradually.
  5. Exercise regularly.
  6. Make your movements rhythmic and slow.

Exercises to prevent recurrence

To consolidate the results obtained and not face the problem of cervical spondylosis again, you need to perform exercises throughout your life. It would be great if a person decided to participate in sports: swimming, volleyball, gymnastics. Any of the exercises above will do. To prevent cervical spondylosis, increase the number of repetitions of each exercise to 15-20 times.