According to statistics, 80% of people have experienced painful and uncomfortable sensations in the back and neck at least once. In a sedentary lifestyle, sedentary jobs do their dirty work, contributing to degenerative changes in the musculoskeletal system. However, by exercising regularly for cervical osteochondrosis, you can significantly alleviate your well-being and reduce pain.
Provocative factors for the development of osteochondrosis
According to specialists at the Faculty of Medicine, osteochondrosis of the spine occupies a prominent place among peripheral nervous system diseases, acting as a serious social problem in many countries. A large percentage of morbidity among people of working age, mainly women - 62% versus men - 38%, a high rate of disability and financial losses make doctors in all countries seek a solution to this problem.
According to the experts who have published the results of their research, the main role in the development of the neurological manifestations of vertebral osteochondrosis is played by heredity, therefore, all those at risk and suffering from attacks of this disease must regularly perform special therapeutic exercises.
A set of exercises for neck exercise therapy with osteochondrosis
If your back, spine, and neck ache, you need to do the following exercises to reduce pain, reduce inflammation, strengthen muscle corset, and prevent joint dysfunction:
- Stand or sit upright in a chair. Tilt your head down, trying to keep your chin touching your neck. Fix the head at the maximum tension point for 10 seconds. Return to starting position and repeat a few more times. To increase the effect, you can place your palms together and apply pressure with your hands to the back of your head.
- Stand up straight, hands lowering freely at your sides. Begin to move your shoulders up and down, making a rhythmic movement up and down. To increase the effect, you can pick up small dumbbells or water bottles.
- Stand up straight, fold your arms behind your head, bending them at the elbows. Pull your elbows back rhythmically, feeling the tension in your shoulder blades. If desired, you can perform multiple approaches 10-15 times.
- Cross your palms and place them on your forehead. Tilt your head down, resisting with your hands. Relax and repeat the exercise a few 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.
- Get up or sit up straight. Slowly turn your head towards your left shoulder. Measure at the point of maximum tension for a few seconds. Repeat in the other way. To increase the effect, place a bent hand on the elbow at the back of your head, resisting your head movements with it.
- Gently tilt your head to the side, trying to touch your ear to your shoulder. Repeat in the other way.
- Stand up straight and begin to rotate with your arms bent at the elbows, first forward and then backward.
Before performing therapeutic exercises, it is recommended to consult your doctor first. If severe pain develops, you should stop exercising and seek specialist help.