In order to significantly improve the condition of a patient with cervical osteochondrosis, physical therapy (PT) is often used. It helps get rid of many of the symptoms of this unpleasant disease.
How exactly do exercises help?
Regular exercise therapy for cervical osteochondrosis makes muscles stronger, relieves muscle spasms, increases blood circulation, and improves the condition of intervertebral discs. If you choose the right set of exercises, it will help get rid of the unpleasant sensations that often accompany cervical osteochondrosis. These include headaches, pain in the shoulders and arms, and dizziness.
It is not always possible to contact a specialist. In principle, it is not a problem to do physical therapy on your own. These exercises can be easily done at home. There are simple sets of exercises that even a beginner can handle. One of these complexes will be presented below.
What should we not forget about when performing exercise therapy for cervical osteochondrosis? When performing exercises from the physical therapy complex for cervical osteochondrosis, do not forget the following rules. This is important for your own safety. Exercises will only be effective if done correctly. Additionally, doing the exercises incorrectly can cause serious harm to your spine.
Contraindications to exercise therapy for osteochondrosis
- You cannot perform exercises during the acute phase of osteochondrosis. It is unacceptable to perform them through pain.
- Perform the movements slowly, do not make sudden movements.
- Remember that if you have cervical osteochondrosis, you cannot make circular movements with your head. Also, do not throw your head back.
- Don't be tempted by advertisements for cervical traction devices. It is unsafe to use such devices without consulting a specialist. Simple carelessness can cause serious injury.
- If you have been diagnosed with intervertebral hernia, it is unacceptable to perform these and other exercises without consulting a doctor!
An approximate complex of exercise therapy for cervical osteochondrosis in the non-acute stage
You should start with a warm-up. You can use regular walking in place as a warm-up exercise. It will be effective to first walk on your full foot, and then on your toes and heels. In this case, the arms should be relaxed, hanging freely, the shoulders should be straightened and slightly lowered down. Warm-up duration is 2-3 minutes.
1. Exercise aimed at relaxing the neck muscles
Stand up straight. Your arms should hang freely along your body. Clench your fists, tense your arms. At the same time, lower your shoulders and shoulder blades and straighten your back. Hold the tension for 30 seconds. Then relax and let your arms swing freely.
2. Head tilt to the side
This exercise can be performed either standing or sitting.
Gently tilt your head to the side (lowering your ear towards your shoulder). Feel the neck muscles stretch. Hold this for 10-15 seconds. Then slowly return to your starting position and tilt your head to the other side. It is very important to perform this exercise as carefully as possible to avoid pain.
3. Turning the head to the side
This exercise can be performed either standing or sitting.
Tilt your head down. Try to touch the jugular cavity with your chin. Turn your head to the right, as if sliding your chin along the top of your sternum. Stay in this position for 3 – 6 seconds. Then slowly turn in the other direction. Repeat this exercise in each direction 5 – 7 times.
4. Raise and lower your shoulders
You can perform this exercise either standing or sitting.
Raise your shoulders as high as possible without moving them forward. Lower them, pull them back slightly, as if straightening them. Repeat 6 – 8 times.
5. Move your shoulders forward and back
This exercise can be performed either standing or sitting.
Starting position – shoulders freely straightened and lowered. We raise our shoulders and move them forward. Then you need to return to the starting position. Pull your shoulders back, try to close your shoulder blades. Return to starting position. Repeat the exercise 6 – 8 times.
6. Tilt your head forward
This exercise can also be performed either standing or sitting.
Bend your neck forward, gently lower your chin to your chest. Then you need to slowly straighten up. Repeat the exercise 6 – 8 times. Important: keep your back straight!
7. Swing your arms back
We perform this exercise standing or sitting.
Extend your arms to the sides, lower your shoulders. Press your shoulder blades towards your back. The outstretched straight arms will move slightly back. Return to starting position. Repeat the exercise 6-8 times. When performing this exercise, you need to move your arms as little as possible, and try to use only your back muscles.
8. Rotate the brushes
Arms to the sides, shoulders down. Bend your elbows, clench your hands into fists. Make 4 circular rotations in the wrist joint, without lowering your elbows, in one direction, then 4 times in the other. Repeat 4 – 6 times in each direction.
9. Rotate your elbows
The starting position is the same as in the previous two. Make 4 circular rotations in the elbow joint in one direction and the other. There is no need to lower your elbows. Repeat 4 – 6 times in each direction.
10. Rotate your shoulders
Extend your arms to the sides, lower your shoulders. Perform 4 rotations in the shoulder joint in each direction. Repeat 4 to 6 times.
11. Raise and lower hands
Relax your shoulders and arms. We raise our hands up, then freely drop them down. Breathing should be free and relaxed. Repeat 4 – 6 times.