According to statistics, 80% of people have experienced painful and unpleasant sensations in the back and neck at least once. Sedentary lifestyle, sedentary work do their dirty work, contributing to degenerative changes in the musculoskeletal system. However, regular exercise for cervical osteochondrosis can significantly alleviate your well-being and reduce pain.
Provoking factors for the development of osteochondrosis
According to experts from the Medical University, osteochondrosis of the spine occupies a leading place among diseases of the peripheral nervous system, acting as a serious social problem in many countries. The high percentage of morbidity among able-bodied people, especially women - 62% versus men - 38%, high levels of disability and financial losses are forcing doctors in all countries to seek a solution to this problem.
According to experts who published the results of their research, heredity plays a major role in the development of neurological manifestations of vertebral osteochondrosis, so all those at risk and suffering from attacks of this disease should regularly perform special therapeutic exercises.
A set of exercises for neck exercise therapy with osteochondrosis
If your back, spine, neck hurt, you need to do the following exercises to reduce pain, reduce inflammation, strengthen the muscular corset and prevent joint dysfunction:
- Stand up straight or sit up straight in a chair. Tilt your head down, trying to keep your chin touching your neck. Tighten the head to the maximum tension point for 10 seconds. Return to starting position and repeat several more times. To enhance the effect, you can join your palms and press the back of your head with your hands.
- Stand up straight, arms down freely along the body. Start moving your shoulders up and down, making a rhythm up and down. To improve the effect, you can take small dumbbells or water bottles.
- Stand up straight, cross your arms behind your head, bending them at the elbows. Rhythmically pull your elbows back, feeling the tension in your shoulders. If desired, you can perform several approaches 10-15 times.
- Cross your palms and attach them to your forehead. Tilt your head down, resisting her hands. Relax and repeat the exercise a few more times.
- Lie on your back, take 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 toward your left shoulder. Measure at the point of maximum voltage for a few seconds. Repeat in another way. To enhance the effect, place your arm bent at the elbow at the nape of the neck, resisting it with head movements.
- Tilt your head slightly to the side, trying to touch your ear to your shoulder. Repeat in another way.
- Stand up straight and start rotating with your arms bent at the elbows, first forward and then backward.
Before performing therapeutic exercises, it is recommended that you first consult with your doctor. If severe pain occurs, you need to stop exercising and seek professional help.