According to statistics, 80% of people have experienced pain and discomfort in the back and neck at least once. Sedentary lifestyle, sedentary work does its ugly work, causes degenerative changes in the musculoskeletal system. However, by exercising regularly for cervical osteochondrosis, you can significantly alleviate your well-being and reduce pain.
Triggers for the development of osteochondrosis
According to experts from the Medical University, osteochondrosis of the spine is a serious social problem in many countries and is one of the leading diseases of the peripheral nervous system. A large percentage of cases among people of working age, especially women - 62% - 38% compared to men, high levels of disability and financial losses are forcing doctors in all countries to look for solutions to this problem.
According to experts who published the results of their research, heredity plays a key role in the development of neurological manifestations of vertebral osteochondrosis, so all those at risk and suffering from attacks of this disease should regularly undergo special therapeutic exercises.
A set of exercises for exercise therapy for the neck with osteochondrosis
If you have pain in your back, spine, or neck, you should do the following exercises to reduce pain, reduce inflammation, strengthen the muscle corset, and prevent joint dysfunction:
- Stand up straight or sit upright in a chair. Bend your head down and try to touch your chin to your neck. Stabilize the head at the point of maximum tension for 10 seconds. Return to starting position and repeat several times. To increase the effect, you can put your palms together and press the back of your head with your hands.
- Stand up straight, hands down freely across the body. Start moving your shoulders up and down, rhythmically up and down. You can take small dumbbells or water bottles to increase the effect.
- Stand up straight, cross your arms behind your head, bend at the elbows. Feel the tension in the shoulder blades and pull your elbows back rhythmically. If you want, you can perform several approaches 10-15 times.
- Move your palms and press them to your forehead. Resist with your hands by tilting your head down. Relax and repeat the exercise several times.
- Lie on your back, pull your head off the ground and freeze in this position for 5-10 seconds. Relax and repeat several times.
- Get up or sit up straight. Slowly turn your head to your left shoulder. Measure for a few seconds at the maximum voltage point. Repeat the other way. To increase the effect, put a hand bent at the back of the head at the elbow, with which to resist the movement of the head.
- Tilt your head gently to the side, trying to touch your ear to your shoulder. Repeat the other way.
- Stand up straight and start turning with your arms bent at the elbows, first forward, then backward.
It is recommended that you consult your doctor before performing therapeutic exercises. If severe pain appears, you should stop exercising and seek professional help.