According to statistics, 80% of people have experienced painful and uncomfortable sensations in the back and neck at least once. A sedentary lifestyle, sedentary work doing their dirty work, contributes to degenerative changes in the musculoskeletal system. However, by regularly doing physical exercise for cervical osteochondrosis, you can significantly reduce your well -being and reduce pain.
Factors that provoke the development of osteochondrosis
According to experts of the Medical University, osteochondrosis of the spine occupies a leading place among diseases of the peripheral nervous system, acting as a serious social problem in many countries. The large percentage of morbidity among people of working age, especially women - 62% compared to men - 38%, high levels of disability and financial loss make physicians in all countries looking for solutions to this problem.
According to experts who published the results of their research, a major role in the development of neurological manifestations of vertebral osteochondrosis is played by heredity, therefore, all those at risk and suffering from attacks of this disease should regularly perform special therapeutic exercises.
A set of exercises for exercise therapy for the neck with osteochondrosis
If your back, spine, neck are sore, you need to do the following exercises to reduce pain, reduce inflammation, strengthen muscle corsets and prevent joint dysfunction:
- Stand up straight or sit up straight on a chair. Tilt your head down, trying to make sure your chin is touching your neck. Fix the head at the point of maximum tension for 10 seconds. Return to starting position and repeat a few more times. To increase the effect, you can place your palms together and press with your hands behind your head.
- Standing upright, hands free down along the body. Start moving your shoulders up and down, making a rhythm up and down. To increase the effect, you can take a small dumbbell or a bottle of water.
- Stand up straight, cross your arms behind your head, bend them at the elbows. Pull your elbows back rhythmically, feeling the tension on the shoulder blades. If desired, you can do several approaches 10-15 times.
- Cross your palms and place them on your forehead. Tilt your head down, hold 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 or sit upright. Slowly turn your head towards the left shoulder. Measure at the maximum voltage point for a few seconds. Repeat the other way. To increase the effect, place the bent hand on the elbow behind the head, restraining the movement of the head with it.
- Slowly tilt your head to the side, trying to touch your ears to your shoulders. Repeat the other way.
- Stand up straight and start rotating with arms bent at the elbows, first forward, then backward.
Before performing therapeutic exercises, it is recommended that you first consult your doctor. If severe pain appears, you must stop exercising and seek help from a specialist.