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Exercises for osteochondrosis of the cervical department - LFK complex, self-massage, gymnastics!

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Osteochondrosis of the cervical spine is one of the most dangerous diseases that can lead to irreversible changes in vertebral disks and cause disability.

Osteochondrosis of the cervical spine

Osteochondrosis of the cervical spine

In the cervical region there are important blood vessels that feed the brain, there are nerve endings responsible for the motor functions of the forelimbs.

Cervical spine

Cervical spine

The disease is characterized not only by a significant deterioration in the quality of life and severe bouts of pain, but also by the numbness of the hands during sleep.

Headaches and numbness of the hands - symptoms of cervical osteochondrosis

Headaches and numbness of the hands - symptoms of cervical osteochondrosis

Various methods are used for the treatment of osteochondrosis depending on the causative and clinical picture of the disease. Physiotherapy, gymnastics, massage and self-massage play a positive role in the effectiveness of drug treatment. The main caveat is that you can exercise only during a period of persistent remission and after consulting with your doctor.

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Start treatment after consulting a specialist

Begin the treatment after consulting a specialist

Content of the material

  • 1 Basic rules during the execution of the exercises
  • 2 Exercises recommended for performing during the remission of the disease
    • 2.1 Video - Exercises for cervical osteochondrosis
  • 3 Exercises recommended for performing during a chronic course of the disease and for prevention
    • 3.1 Video - Exercises for prevention
  • 4 Self-massage for osteochondrosis of the cervical spine
    • 4.1 Video -
  • 5 neck neck massage

neck massage Basic rules for performing the

exercises As mentioned above, therapeutic exercises and massage will be most effective only in combination with other types of treatment of the disease. In addition, it is necessary to fulfill several general conditions:

  • before the beginning should consult a doctor and together with him choose the optimal set of exercises, their duration and periodicity;
    The doctor will recommend an exercise course

    The doctor will recommend an exercise course for

  • regularity. Most types of osteochondrosis of the cervical spine are irreversible. This means that the exercises need to be done regularly and for a very long period of time;
    Exercises need to be done regularly

    Exercises need to be done regularly.

  • pain enhancement is a signal for the temporary cessation of exercise.
    If there were pain, it is better to stop the occupation

    If there are pains, it is better to stop practicing

Gymnastic exercises can be used not only during the treatment of ailment, but also for its prevention. Medicine strongly advises to do such gymnastics to people leading a sedentary lifestyle or having a sedentary job. Preventing the disease is much easier and easier than doing treatment.

You can do warm-up even in the workplace

It is possible to do warm-up even at the workplace

It is recommended, if possible, to repeat the simplest exercises several times during the day. A full set of exercises can be divided into stages and deal with them in parts in a few hours. Such actions significantly increase the effectiveness of therapeutic or preventive gymnastics.

Exercises recommended for performing during the remission of the disease

During this period, you need to carefully approach the development of exercises, perform them in the most sparing mode, not to allow excessive loads and the resumption of pain. Therapeutic gymnastics is best done while sitting - the muscles of the back are relaxed, which is extremely important.

Doing the exercises while sitting

Perform exercises sitting

Each movement should be performed 10 ÷ 20 times. If possible, it is recommended that the duration be extended to two minutes for each exercise.

  1. The back is flat, hands along the trunk. Slowly rotate your head all the way to the left and right. The head should be kept exactly, the chin should move along a straight trajectory without inclinations downwards.
    Turns of the neck

    Neck rotations

  2. The starting position is identical. Slowly tilt the head back and forth, if possible, the chin should touch the thoracic cavity.
    Head incline forward and backward

    Head inclines forward and back

  3. As far as possible, pull the neck up, the head is in an upright position.
    Pulling your neck up

    Pull the neck up

  4. Slightly shake your head forward / backward and left / right. The head should move no more than half the maximum possible amplitude.
    Head incline - right and left

    Head incline - right and left

During the first days of exercise, you can hear characteristic crackles in the cervical vertebrae. This is normal, after a few days of continuous training sounds will stop. A slight crunching indicates spasm of the vertebrae, in a healthy spine it should not be.

If the patient's condition is so severe that it does not allow him to do exercises standing or sitting, then it is necessary to perform a complex of movements in the prone position. Lie down on a flat hard surface, hands always along the body. The number of repetitions is not more than ten, in time each exercise should not take more than one minute.

  1. Place a soft roller under the neck, the height should provide a horizontal position of the head, the neck muscles are completely relaxed, the head should not touch the surface. Shake your head left / right with the maximum possible amplitude. When pain occurs, reduce the amplitude of the swings.
    Exercise on a massage roll

    Exercise on massage roll

  2. The starting position is identical. Perform a slow rise / fall of the head.
    Raise and lower the head

    Raise and lower the head

This pre-emption is recommended to be repeated until a persistent positive effect is obtained, and then proceed to the above more complex complex. As a result of gymnastics, blood circulation in the cervical vertebrae will improve significantly, their motor abilities will begin to recover. This will make it possible to perform more complex complexes with increased physical activity without problems.

If during the performance of medical gymnastics the deterioration of the patient's condition is found, then the classes should be discontinued. Treatment continues with the usual medications, after the improvement of the condition, exercise therapy can be resumed.

Video - Exercises for cervical osteochondrosis

Exercises recommended for performing during a chronic course of the disease and for prevention of

Gymnastics can be done lying down, sitting or standing, the back is flat, the muscles of the neck relax.

  1. Lying on your stomach, press away from the floor, bend back and turn your head to the left / right. Try to see the left and right heel of the legs in turn. At first it will be difficult to do this, but after one / two weeks of regular classes there will be a noticeable positive effect. Repeat the exercise 10 ÷ 20 times.
    Exercise lying on the stomach

    Exercise lying on the abdomen

  2. The starting position is lying on the back, hands clasp behind the head. Raise your straight legs up to the vertical position and at the same time try to reach the chin with your chest.
    Exercise lying on the back

    Exercise lying on the back

    Exercise should be done exhaling. Pull your socks on yourself, lift your legs up to the vertical position. If it is difficult to perform such movements, raise your legs by 15-20 degrees. Lower your head first, then your legs. The number of repetitions is from ten to twenty.

  3. Standing or sitting position, the chin is pressed to the chest.
    Tilt to the chest

    Incline to chest

    Do not lift your chin from one shoulder to the other, repeat the exercise 10 ÷ 20 times. Two / three last movements make on an exhalation, helping a hand and trying to glance behind a back. Do not make sharp movements, do not try to turn your head too much with your hands. During this exercise, sometimes you can hear a characteristic click in the cervical vertebrae, indicating the removal of the block. After a few days of regular training, clicks in the cervical spine should disappear, which will indicate a significant improvement in his condition.

    Exercises for cervical osteochondrosis

    Exercises for cervical osteochondrosis

  4. . Starting position: the right palm is pressed to the head, the left hand holds the right elbow. Turn your head to the right shoulder and press it with your right palm. Slowly return the head to its original position, exerting increasing resistance with the right hand, then freely turn the head to the left. The number of repetitions is 10 ÷ 20, then change the position of the hands and do the same in the opposite direction.
    The main set of exercises for the neck with osteochondrosis

    The basic complex of exercises for the neck with osteochondrosis

  5. Put your head on your right shoulder, press it with your right hand.
    Carefully place your head on your right shoulder

    Carefully place your head on the right shoulder

    Slowly raise your head to a vertical position, giving your hand increasing resistance. Change the position of the hand and perform the head incline in the other direction. The number of repetitions is 10 ÷ 20 times. It should be borne in mind that at first you will not be able to tilt your head to the shoulder, the amplitude of the inclination will increase gradually as the mobility of the vertebrae recovers.

    Applying pressure to the hand

    Apply pressure to the hand

  6. Place the fingers of your right hand on the sixth and seventh processes of the cervical vertebra, press them with your left palm. Throw your head back while pressing down on the sixth and seventh vertebrae. Do five or six movements, remove the left hand and repeat the turns of the head to the left four or five times. Change your hand and repeat the same to the right.
    Exercise for osteochondrosis

    Exercise for osteochondrosis

  7. Place the palms of your hands on your face, your fingers should cover your forehead. While tilting the head forward / backward with increasing effort, press the palms onto the face. The first few days should be pressed on the face only when the head is tilted to the chest, in the future, efforts can be applied when moving in both directions. Repeat the exercise ten times.
    Pressing on the forehead and doing the exercise

    Pressing on the forehead and doing the exercise

It should be understood that pathological changes in the cervical spine have occurred for several years, it is impossible to return it to its original state in a few days of training. It is necessary to be reserved by persistence and patience, regular exercise will make the neck flexible and healthy, blood flow will be completely restored, headaches and numbness of hands will disappear. The more regular the exercises, the more tangible the final positive effect.

Video - Exercises for the prevention of

Self-massage for osteochondrosis of the cervical spine

It can be done as an independent procedure or after a set of gymnastic exercises. Procedures are best performed while sitting, the back is even, the muscles are relaxed. Stroking, kneading and shaking movements are produced, painful sensations are not allowed to increase. Preliminary consultation with a doctor is mandatory.

  1. Put your hands on your neck and stroke it from the top down. It can be done simultaneously with two hands or alternately with each hand.
    Movements from top to bottom

    Movement from the top down

  2. With your fingers, do circular motions next to the processes of the cervical spine, start near the head and gradually go to the trapezius muscles.
    Circular motion

    Circular motion

  3. With the palm of the hand rub the neck area, start from the top and gradually descend to the bottom.
    Trituration

    Rubbing

  4. Stretch the neck muscles first left and then right hands.
    Self-massage

    Self-massage

  5. With the thumbs of your left and right hands massage the points of attachment of muscles to the head.

All receptions should be repeated 5 ÷ 7 times, repeated rubbing and stroking the cervical spine finish massage. Stroking should be done with a slight pressure with a full hand, it is allowed to perform movements in different directions. Embracing stroking is not recommended due to the effect on the large areas of the cervical spine.

Video - Self-massage neck

Neck massage

Should be performed only by a specialist with medical background, otherwise it may worsen the state of health.

Neck massage

Nasal Massage

The neck needs to be massaged on both sides by stroking, squeezing and kneading. Single, circular double and circular movements are used by the phalanges of the bent fingers of both hands. Flat grinding of the vertebral muscles is performed by the cushions of the thumbs, during circular rubbing the phalanges of the four fingers of each hand should work.

Massage Points

Massage points

The effectiveness of massage depends on the skill of the masseur, neglect of the disease and the duration of the course.

Massotherapy

Massage Therapy

To enhance the effect, the use of therapeutic ointments and gels is allowed. Ingredients in the ointment can have anti-edematous or anti-inflammatory effects, improve blood flow and anesthetize inflamed areas.

It is forbidden to do massage during acute periods of the course of the disease, thrombosis, peripheral vascular arteriosclerosis, mental disorders and certain skin diseases. Massage is prescribed by the attending physician, the patient must inform him about all changes in the state of health of the patient.

Therapeutic massage can be local or general, it is widely used during joint diseases as one of the complex methods of treatment of ailment. In combination with the correct scheme of drug therapy and curative gymnastics gives a tangible positive effect.

Massage gives good results

Massage gives good results

Recently reflexive massage of the Zakharin-Ged zones is often used. The purpose of the impact is to find and have a positive effect on individual reflex zones on the surface of the skin. It is performed only by the most experienced masseurs with great practical experience and deep theoretical knowledge.

For osteochondrosis, it is allowed to apply only manual massage, exposure to various electrical devices is not allowed.

Do not use electromotor

Do not use

electric massages The total duration of the procedures should not exceed 25 minutes, the number of sessions is determined by the attending physician and can be adjusted depending on the patient's state of health.

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