According to statistics, 80% of people have experienced painful and uncomfortable 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, by exercising regularly for cervical osteochondrosis, you 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 position among diseases of the peripheral nervous system, acting as a serious social problem in many countries. The high incidence rate among people of working age, especially women - 62% compared to men - 38%, the high level of disability and financial losses make doctors from all over the world to seek a solution to this problem.
According to experts who published the results of their study, the main role in the development of neurological manifestations of spinal osteochondrosis plays heredity, therefore all at risk and suffering from attacks of this disease should regularly perform special therapeutic exercises.
A set of exercises for training therapy for the neck with osteochondrosis
If your back, spine, neck hurts, you should 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 to your neck. Fix the head at the maximum voltage point for 10 seconds. Return to starting position and repeat several more times. To improve the effect, you can put your palms together and apply pressure with your hands on the back of the head.
- Stand up straight, arms down freely along the body. Start moving your shoulders up and down, doing rhythmically up and down. To improve the effect, you can take small dumbbells or bottles of water.
- 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 you wish, you can perform several approaches 10-15 times.
- Cross your palms and fix them on your forehead. Tilt your head down, resisting it with your 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.
- Stand up or sit up straight. Slowly turn your head to your left shoulder. Measure at the point of maximum voltage for a few seconds. Repeat the other way. To improve the effect, place a hand bent at the elbow at the nape of the neck, resisting the movement of the head with it.
- Gently tilt your head to the side, trying to touch your ear to your shoulder. Repeat the other way.
- Stand up straight and begin to rotate with your arms bent at the elbows, first forward, then backward.
It is recommended that you first consult your doctor before performing therapeutic exercises. If severe pain occurs, you should stop exercising and seek professional help.