A series of exercise therapy exercises for cervical osteochondrosis

The destruction of the joints or the cartilage of the spine in the neck area can make life considerably more difficult. When osteochondrosis of the cervical spine occurs, many exercises become inaccessible as vigorous physical activity can lead to complications. But don't panic prematurely, because osteochondrosis is not a phrase, and there are a number of exercises at home that will make it easy to relieve symptoms or even manage the disease completely.

Range of physical exercises

In cervical osteochondrosis, the muscles must be strengthened, which partially relieves the spine and improves blood circulation. With the help of a series of exercises put together by professionals, the regular implementation of which has a positive effect on the neck muscles, you can significantly alleviate the symptoms of the disease.

The first step in preparing for home workout should be to see a doctor if you have any health problems. He will conduct an examination after which he can suggest which physical activities are contraindicated for you and which can alleviate the progression of the disease or even help with coping.

You shouldn't hesitate to contact a medical institution as it will be much easier to get rid of the disease at an early stage. And you should not choose physical exercises without contacting a specialist, because with osteochondrosis, self-treatment with the help of fitness can not only not bring relief, but, on the contrary, aggravate the situation.

At the same time, your doctor can offer you a full spectrum of physical exercises indicated for neck problems and show you how to do them correctly for the best results. It is worth noting that, despite the apparent simplicity, all elements of the proposed exercise therapy help improve well-being.

Exercises at home: rules and goals of training

Correctly and regularly performed exercises at home contribute to a significant improvement in well-being. This is primarily due to the increased blood flow and the acceleration of the metabolism. And the muscles of the spine, constantly in good shape, will not allow further development of osteochondrosis. As a result, the pain will go away, and if you don't stop exercising, it will go away forever.

To accelerate a positive result, consider the following recommendations:

1. Only regular exercise will help get rid of health problems. And sedentary activities are a reason to pay twice as much attention.
2. It is recommended that you stretch your back and neck muscles 8-10 times a day. It can be a self massage or just walk.
3. Control your posture, do not lean back, try to keep your back straight all day, and keep your head in line. This will help you to distribute the load evenly throughout your body, maintain your health, and possibly avoid regular therapeutic exercise.
4. Try not to sleep on your stomach - this will prevent swelling of the cervical spine muscles and will greatly improve your morning wellbeing.
5. Water helps maintain muscle tone throughout the body, so don't neglect your daily intake. Dehydration will only make things worse with this disease.

When doing exercises at home, do them smoothly, without sudden jerks and changes in the amplitude of movements. Conduct the class in an area where nothing will obstruct your movements. Workout clothing should also allow full freedom of movement. Try to add variety to your usual exercises, but don't overload your muscles.

And very important: If your state of health has deteriorated during training or gymnastics, stop training immediately and see a doctor as soon as possible. Any recommendations from a specialist must be carried out implicitly and in full.

The best fitness exercises for cervical osteochondrosis

If your blood pressure is too high, your spine is injured, or you have been diagnosed with cancer, it is better not to risk your health and not do the exercises listed below.

Starting position: feet shoulder width apart, hands at the waist, back straight, shoulders unfolded.

1. Without tilting your head, turn your head first one way and then the other.
2. Tilt your head to the right and try to touch your ear on the shoulder, then return to the starting position and repeat the tilt to the other side.
3. Tilt your head forward. After touching the chest with your chin, twist it a little, first in one direction, then the other, and return to its original position.
4. Make alternating torso inclinations to the right, front, and left.
5. Put your hands on your shoulders and rotate your arms first forward and then in the opposite direction.

Each of the fitness exercises must be repeated at least ten times. It is advisable to do the first exercise in the morning when you wake up, and then it is recommended to repeat it several times throughout the day.

There are also several simple ways to restore blood flow to the neck area without interrupting the work process. You need to repeat these exercises twice with each hand.

1. Keeping your back straight, place the palm of your hand on your forehead and press on it while tensing your neck muscles.
2. Place your palm on the back of your head and press your head on it to tense your neck muscles.
3. Place the palm of your hand on the back of your neck and lightly press the muscles with your fingers by lifting your chin slightly. Then release the pressure, turn your head slightly to the side and press again.

If you regularly perform the proposed complexes of exercise therapy, in a few weeks you will achieve the following results:

• annoying headaches will go away;
• brain activity will increase;
• Pressure normalizes;
• the feeling of stiffness in the cervical spine will go away.

And all thanks to an increase in muscle tone and an improvement in blood circulation through targeted tension and stretching of the neck muscles. The main thing is not to stop paying attention to exercise after the symptoms of the disease go away.