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 does its dirty work, contributing to degenerative changes in the musculoskeletal system. However, with regular exercise during cervical osteochondrosis, you can significantly alleviate your well-being and reduce pain.
Factors provoking the development of osteochondrosis
According to specialists from the Medical University, spinal osteochondrosis is a leading disease of the peripheral nervous system, which is a serious social problem in many countries. In people of working age, especially women, a large percentage of the disease - 62% compared to men - 38%, high levels of disability and financial losses force doctors in all countries to seek solutions to this problem.
According to the experts who published the results of their research, heredity plays a major role in the development of neurological manifestations of spinal osteochondrosis, so everyone who is at risk and suffering from attacks of this disease should regularly perform special therapeutic exercises.
A set of exercises for exercise therapy for osteochondrosis of the neck
If your back, spine, neck hurts, you should do the following exercises to reduce pain, reduce inflammation, strengthen the muscle corset, and prevent joint dysfunction:
- Stand up straight or sit on a chair. Bend your head down, try to touch the chin to the neck. Hold the head at the maximum point of tension for 10 seconds. Return to starting position and repeat several more times. To enhance the effect, you can press your wrists together and apply pressure to the back of your hand.
- Stand up straight, lowering your arms freely along your body. Start moving the shoulders up and down, rhythmically raising and lowering. You can use small dumbbells or water bottles to enhance the effect.
- Stand up straight, cross your arms behind your head, bend them at the elbows. Rhythmically pull your elbows back, feel the tension in the shoulder blades. If desired, you can perform several approaches 10-15 times.
- Cross your wrists and fix it on your forehead. Bend your head down, resist with your hands. Relax and repeat the exercise several more times.
- Lie on your back, lift your head off the floor and freeze in this position for 5-10 seconds. Relax and repeat a few more times.
- Stand up or sit up straight. Slowly turn your head to your left shoulder. Measure the maximum voltage point for a few seconds. Repeat the other way. To enhance the effect, place a hand bent at the elbow on the back of your head, resisting its movement.
- Gently tilt your head to the side, trying to touch the ear to the shoulder. Repeat the other way.
- Stand up straight and start rotating with your arms bent at the elbows, first forward, then backward.
It is recommended to consult a doctor before performing therapeutic exercises. If severe pain appears, you should stop exercising and consult a specialist.