The scourge of the modern man, spending his time mainly in a sitting position - problems with the basis of the body - the skeleton. 45% of people living in metropolitan areas suffer from some form of bone and joint pathology. The sooner a decision is made to regularly prevent spinal diseases, the less problems will be expected in old age.
So far, they have not invented anything better than the usual exercises that once did everything in physical education classes. They will bring relief to your body and relieve from such unpleasant sensations in the neck, such as feeling of heaviness, crunching of vertebrae, crackling, etc. Therapeutic gymnastics for cervical osteochondrosis are recommended to be practiced almost daily.
Pre-make self-massage of the neck, relax the muscles as much as possible and perform all movements smoothly.
Start the movement with the hand on which the discomfort of pain is not so strongly felt.
Who is recommended gymnastics for the cervical spine
The indications for such a gymnastics are the diagnostic data and the diagnosis of the doctor about the presence of osteochondrosis. The disease is an extreme case when only gymnastics will become an additional means to medical procedures. If at least one of these factors is present in your life, you can do remedial gymnastics as a preventive measure:
- Long eight-hour sitting at the table.
- Staying upright during the day.
- The presence of recurrent headaches.
- The presence of birth injuries.
There are a number of contraindications for gymnastics of the uppermost spine. Among them exacerbation of osteochondrosis, the presence of severe pain.
Charging is best carried out during remission. It helps to eliminate the symptoms and effects of the disease.
How to prepare for training
What you need to have to practice? For exercises on the floor you will need a mat.
Following the advice of specialists and a complex of medical procedures will be useful, the problem area of your body will become trouble-free.
Complex exercises for cervical osteochondrosis
Therapeutic exercise on the upper segment of the spinal column is carried out on the recommendation of a doctor. There is a set of movements, the regular implementation of which will bring relief due to a significant improvement in the work of the pain-giving zone.
Sports load is used not only to treat osteochondrosis, but also to prevent its development. Today, almost the entire adult population is at risk, which cannot boast of daily hourly stays on the street in motion, in walking. Everyone is in a hurry to get in the car.
Exercise torture yourself to the presence of painful symptoms and during the chronic stage of the disease, and not its aggravation.
Therapeutic gymnastics in osteochondrosis of the cervical spine for a lying state:
- Lie for a minute, follow the breath, relax the muscles of the upper zone.
- On the inhale to drive the knee to the chest, on the exhale - straighten the limb. Duplicate for both limbs up to six times.
- Upper limbs arbitrarily hang down. To incline the cranium on the exhale to the left or to the right, moving the upper limbs of the arm along the body to the bend of the leg. Take the original rack. Draw in the air. Perform the same manipulations in the opposite direction.
- Transfer the skull box alternately in different directions, touching the surface of the auricle. In the intermediate position, when the nose looks at the ceiling, linger. The complex is done slowly.
- Raise your head above the floor, trying to look at the toes and lower down. Perform slowly. Breathe arbitrarily.
- Scour the arms in the direction of the body. Pull the first brush to the second, raising one shoulder and shoulder blade. Repeat symmetrically on another part of the body. Breathe as horrible.
- For the beginning, the pose is taken to lie on the right ribs, the right hand should be placed under the head, the lower left limb should be bent in the place of articulation and lead forward, make the trunk bend. When finished, bring the limb to the initial position. Do the manipulations for the second limb.
- The initial position is facing the floor, the arms are bent at the elbows, and the palms are touching the floor, the upper part of the body is raised. To make inclined movements of the head towards the floor and away from it, towards the floor - from the floor. Duplicate up to four times.
- Stand in the pose of a dog (figuratively, that is, on four limbs). Inhaling, one of the limbs, arm, throw forward, exhale, return it back. The procedure is done symmetrically.
- Get up on all fours. Start moving your head in different directions. The range of motion appropriate state. Execution frequency - up to five times.
- Pose - looking at the ceiling. Keep socks on your lower limbs. Taking a breath, place your hands on the headboard. Then return along the torso, exhaling. Slowly, slowly.
Vertical training:
- Keep the vertical. Slowly move your head to different positions and count to ten. Then change the configuration. Keep your neck muscles toned. To enhance the therapeutic effect, you can direct the brain compartment with your hand. Duplicate training up to 15 times.
- Move your head forward, try to reach the chest, count to ten to yourself. You can put your fingers on the back of the head. Slowly begin to move the skull to the scapular body, also linger. Do more than ten times.
- Rotate the skull in any direction and reach to the nearest part of the body. Count to ten at the same time. Perform the manipulation symmetrically. More than ten times for each part.
- This complex can be trained in a sitting position. He's very funny. You need to write in the air all the known numbers, but not with a pencil, but with your head in the literal sense. Presenting the figure mentally, keep its outlines in the air.
Such training is suitable for relaxation of muscle mass in the neck and collar area.
Training to get rid of osteochondrosis of the middle part of the spinal column
Adopt the classic vertical pose. Without forcing, move the body straight in front of you without moving your back. Then duplicate the deflection to the rear. To make such an amplitude action you need 8-10 approaches.
Take a vertical position, hands on the waist. Begin to deviate from the vertical state, while the back moves and strongly, if possible, moves. The number of approaches is the same.
Imagine you are a dog. Loins do not bend. “Pass” with your hands to the side so that your back is arched. Count to ten. Do this walk in both directions at least ten approaches.
Place the body on any comfortable horizontal surface with the face facing the ceiling. The pose is free, not clamped. Tone in the muscles of the abdomen, at the same time seal the back of the body on the base on which you lie. Mentally score to ten. Then reset the load.
Without changing the supine dorsal position, move the lower limbs to a state like that of a grasshopper. Perform a cross-motion and elbow-knee approach.
The author's method of doctor Bubnovsky
Dr. Bubnovsky owned a unique author's method of restoring impaired spinal work in osteochondrosis. He developed and tested a set of exercises aimed at strengthening the muscular system.
In the centers of Dr. Bubnovsky specialists work with patients, classes are conducted using special simulators. An individual approach is applied to the patient, classes are held not in a group, but personally with each person.
Going through treatment in stages, the person suffering from the disease may feel the effect of the exercises, acquiring the same habit of regular exercise.
Some exercises that do not require special simulators can be performed at home.
Medical gymnastics in case of cervical osteochondrosis of Dr. Bubnovsky:
- Nodding head down. First, the head to the maximum position is tilted down, then slowly rises as far as possible up. The look follows the direction of travel. Repeatability four dozen times.
- Gently tilt your head from side to side. To strive as if to get the ear of the shoulder. Duplication as in the first stage.
- Rotational movements of the skull along and counterclockwise. Repeat 45 times.
- Head down, trying to reach the chest chin.
- Lift shoulders, trying to reach the ears, and freeze in this position until the end of the bill at 15.
- Pull the chin while pushing the skull forward and then retract as you move your head.
- Sit on the floor, you are a grasshopper, lower your head to your knees, touching your forehead. In the extreme position, linger for 50 seconds. At this time, the spinal column stretches and relaxes.
When performing any exercise, if you experience pain, stop the exercise and move on to another.
Exercises on a simulator under the supervision of a specialist can strengthen the muscular corset, improve blood circulation in this sector of the body.
Exercises without surgery are related to kinesitherapy - recovery movement. Non-standard technology does not destroy other organs, helps to improve the general condition of the body, strengthen the immune system, improve physical fitness.
Treatment of cervicothoracic osteochondrosis according to the method of Ignatieff
The method of Dr. Ignatiev aims to relieve tension in the problem state. Osteochondrosis in this zone is difficult to tolerate and includes sensitivity in the back, hard attacks of pain, the presence of disc protrusion. Pain can also occur in the heart as a result of intercostal neuralgia.
Therapeutic gymnastics for cervicothoracic osteochondrosis Ignatieff is used if there is discomfort and pain component.
- Stand vertically, legs apart from each other. Hunch back, on the score of ten, straighten, arch, again hold the position. Copy up to ten times.
- Take a vertical. Periodically raise shoulders in ten movements as high as possible. Then pull both shoulders to the ears at once, holding at the top of the movement for 5-10 seconds. Dubbing up to a dozen times.
- At very low speeds, rotate the shoulder girdles back and forth. The frequency of execution is standard.
- From a standing position, legs together, arms extended along the body. Do tilt to one side, trying to reach the knee with the hand from the side, fixing the bottom position for 10 seconds. Do the same thing the other way. Repeat 10 times.
- Gather the fingers of the hands together and rest against the shoulder blades from behind. Strongly bend the plane of the body behind, hands remain in front. Linger in position. Make an oblique movement to the floor, take the stooped posture, hug yourself with your hands. Copy training up to a dozen times.
What are the expected results?
Exercises are recommended daily. With regular training, there is an improvement in the nutrition of the intervertebral joints, which ensures good mobility of the spinal column. Exercise leads to an increase in blood flow in the muscle tissue, which allows to deliver oxygen in full to the brain.
Another set of exercises for osteochondrosis is in the following video.
