According to statistics, 80% of people have experienced painful and uncomfortable sensations in the back and neck area at least once. A sedentary lifestyle and sedentary work do their dirty work and contribute to degenerative changes in the musculoskeletal system. However, through regular physical exercise for cervical osteochondrosis, you can significantly reduce your well-being and relieve pain.
Provoking factors for the development of osteochondrosis
According to the specialists of the Medical University, osteochondrosis of the spine is one of the top diseases of the peripheral nervous system and represents a serious social problem in many countries. A high percentage of morbidity among people of working age, especially women - 62% compared to men- 38%, a high degree of disability and financial loss prompt doctors in all countries to seek a solution to this problem.
According to the experts who published the results of their research, heredity plays the main role in the development of neurological manifestations of vertebral osteochondrosis. Therefore, all vulnerable people suffering from seizures of this disease should regularly perform special therapeutic exercises.
A series of exercise therapy exercises for the neck with osteochondrosis
If your back, spine, neck is sore, you need to do the following exercises to relieve pain, reduce inflammation, strengthen the muscle corset and prevent joint dysfunction:
- Stand up straight or sit up straight in a chair. Tilt your head down and try to touch your chin on the back of your neck. Fix the head at the point of maximum tension for 10 seconds. Return to the starting position and repeat the process a few more times. To increase the effect, you can put your palms together and apply pressure on the back of your head with your hands.
- Stand straight with your hands freely lower along your body. Start moving your shoulders up and down, making a rhythmic up and down. To enhance the effect, you can pick up small dumbbells or water bottles.
- Stand straight, cross your arms behind your head and bend them at the elbows. Rhythmically pull your elbows back and feel the tension in your shoulder blades. If desired, you can do several approaches 10-15 times.
- Cross your palms and pin them on your forehead. Tilt your head down and use your hands to defend yourself against it. Relax and repeat the exercise a few more times.
- Lie on your back, yank 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 towards your left shoulder. Measure for a few seconds at the point of maximum tension. Repeat the other way. To enhance the effect, place a hand bent at the elbow on the back of your head and use it to resist the movement of your head.
- Gently tilt your head to one side and try to touch your ear on your shoulder. Repeat the other way.
- Stand up straight and begin rotating with your arms bent at your elbows, first forward, then backward.
Before doing any therapeutic exercises, it is recommended to consult your doctor first. If there is severe pain, you need to stop exercising and seek help from a specialist.