Loss of joints or spinal cartilage in the neck area can significantly complicate life. When osteochondrosis of the cervical spine occurs, many exercises become inaccessible, as vigorous physical activity can lead to complications. However, do not panic ahead of time, because osteochondrosis is not a sentence, and there are some exercises available at home that will make it easier to relieve symptoms, or even completely overcome the disease.
Selection of physical training
With cervical osteochondrosis, the muscles need to be strengthened, which in part will relax the spine and improve blood circulation. With the help of a set of exercises compiled by professionals, regular implementation of which has a beneficial effect on the cervical muscles, you can significantly reduce the symptoms of the disease.
The first step in preparation for exercising at home, in case of health problems, should be to visit a doctor. He or she will conduct an examination, after which he or she will be able to suggest which physical activities are contraindicated for you, and which can reduce the course of the disease or even help overcome it.
You should not delay contacting a medical facility, as it is easier to get rid of the disease at an early stage. And you can not choose physical exercise without contacting a specialist, because in the case of osteochondrosis, self -treatment with the help of fitness not only can not bring relief, but also, conversely, worsen the condition.
At the same time, your doctor can offer you a complete range of physical exercises indicated for neck problems and show you how to do them right for the best results. Keep in mind that, despite the obvious simplicity, all elements of the proposed exercise therapy contribute to improved well -being.
Training at home: rules and objectives of training
Proper and regular exercise done at home contributes to a significant improvement in well -being. First of all, this is due to increased blood flow and acceleration of metabolism. And spinal muscles that are always in good condition will not allow osteochondrosis to develop further. As a result, the pain will go away and, if you don’t stop exercising, then forever.
To speed up getting positive results, consider the following suggestions:
- Only regular exercise will help get rid of health problems. And sedentary work is a reason to give them twice as much attention.
- It is recommended to stretch the back and neck muscles 8-10 times during the day. It can be a self -massage or just a walk.
- Control your posture, don’t bend over, try to keep your back straight throughout the day, and keep your head aligned with it. This will allow you to distribute the load evenly throughout the body, maintain good health and, most likely, avoid the need to perform therapeutic exercises on a regular basis.
- Try to avoid sleeping on your stomach - this will prevent swelling of the muscles of the cervical spine and significantly improve your morning well -being.
- Water helps maintain muscle tone throughout the body, so don’t neglect your daily intake. Dehydration will only worsen the condition with this disease.
When doing exercise at home, do it smoothly, without sudden jerks and changes in the amplitude of movement. Hold classes in an area where nothing will impede your movement. Exercise clothing should also give you complete freedom to exercise. Try to vary your regular workouts, but don’t strain your muscles.
And most importantly: if during exercise or gymnastics your health worsens, then immediately stop exercising and see a doctor as soon as possible. Any expert recommendations must be implemented implicitly and fully.
The best fitness exercises for cervical osteochondrosis
If your blood pressure is high, your spine is injured, or you have been diagnosed with cancer, then it is best not to risk your health and not do the exercises listed below.
Starting position: legs open shoulder -width apart, hands at waist, back straight, shoulders open.
- Turn your head without tilting it, first in one direction and then in the other.
- Tilt your head to the right, try to touch your ears to the shoulders, then return to the starting position and repeat tilting to the other side.
- Tilt your head forward. After touching the chest with the chin, turn it slightly, first in one direction, then in the other and return to its original position.
- Tilt the body alternately to the right, forward and left.
- Place your hands on your shoulders and rotate your arms first forward and then in the opposite direction.
Each fitness exercise must be repeated at least ten times. It is advisable to do the exercise first in the morning, after waking up, and then it is recommended to repeat it several times throughout the day.
There are also some simple ways to restore blood circulation in the neck area without interrupting the work process. You need to repeat this exercise twice with each hand.
- Keep your back straight, place your palms on your forehead and, tensing your neck muscles, press on it.
- Place the palms of your hands behind your head and press down with your head, trying to engage your neck muscles.
- Place the palms of your hands on your neck and, lifting your chin slightly, press gently on the muscles with your fingers. Then release the pressure, turn your head slightly to the side, and push again.
Regularly perform the recommended exercise therapy complex, in a few weeks you will achieve the following results:
- the annoying headache will go away;
- brain activity will increase;
- the pressure will return to normal;
- stiffness in the cervical spine will disappear.
And this is all thanks to an increase in muscle tone and an increase in blood circulation due to systematic tension and stretching of the neck muscles. The main thing is not to stop paying attention to exercise after the symptoms of the disease disappear.