Therapeutic gymnastics( LFK) with cervical osteochondrosis - examples of exercises

Osteochondrosis of the cervical spine is an insidious disease. The age threshold of morbidity falls every year, so now the problem of cervical osteochondrosis treatment is as acute as never before.

Unfortunately, the penetration of medicine in different parts of our country leaves much to be desired, and so now self-sustaining disease prevention and supporting therapy at home are extremely important.

To help us come various exercises for the prevention and treatment of cervical osteochondrosis and professionally composed exercise therapy( therapeutic and physical education complexes).

Prophylaxis of cervical osteochondrosis.

The prevention of cervical osteochondrosis is massage and self-massage
.The warming up techniques of massage, rubbing, patting, restore blood circulation in muscles, relieve the tension of neck muscles. Massage can be done by itself, stretching and rubbing the back of the surface of the neck and the base of the skull, eliminating this stagnation of blood and restoring the circulation of the head.

The workplace should be convenient. You should use an ergonomic chair. Elbows should lie at the table level, the back is straight, the computer monitor is slightly above the look. In work, you need to take breaks to reduce static loads on your back.

Preventive measure of osteochondrosis is the performance of exercises for the cervical department. Less dangerous are isometric exercises, consisting in counteracting the load for 5-6 seconds. The head opposes the pressure of the palm of the hand. Perform exercises without sudden movements, smoothly.

1. Sitting at a table with a straight back. Put your elbow on the table, press your ear to the palm of your hand, tilt your head to your shoulder, counteracting it with your hand. Hold 10 seconds, 10 repetitions. The lateral muscles of the neck are strengthened. Repeat the same number of times in both directions.
2. Sitting at the table, place your arm on the table on your elbow, lean your forehead against your hand, rest your hand and press your head for 10 seconds. Repeat 10 times.
3. Lie on the floor on your back. Push the back of the head to the floor. Hold the position for 5-6 seconds.
4. Lie on the floor on your stomach, press on the floor with your forehead.
5. Lie on the floor on the left side, the left hand lies on the floor, put your head on it and press your head on your arm.
6. Same for the right side.
7. Sitting on a chair with a straight back, fingers to clasp in the lock, put on the back of the head, press down the back of the head with the clasped fingers.
8. Standing against the wall, squeeze the back of the head against the wall.

All of the above isometric exercises should be performed with effort for 5-6 seconds, then slowly relieve tension and relax. Do 5-10 repetitions.

Beneficial effect on the condition of the cervical department of the execution of the vises on the horizontal bar. You can perform visas with a wide and narrow grip for 30 seconds. Under the influence of its own weight, all spinal vertebrae are stretched.

You should pay attention to your habits, do not be hunched at the table, keep your posture, while talking on the phone, do not press the receiver with your ear to your shoulder.
It's imperative to do breaks every hour. A good prevention is swimming.

To prevent illness, small simple exercise complexes can be performed daily. The program of Vladimir Perov presents quite accessible exercises. In order to determine the condition of the cervical spine, you can perform small tests: bend the head back and forth, tilt to the shoulder and turn the head to the left and to the right.

Normally, a person should bend his head 45 degrees, unbend at 50. Tilt the head to the shoulder should be at 45 degrees, rotate the head 90 degrees in both directions.

Therapeutic gymnastics for osteochondrosis of the cervical spine.

It is possible to begin exercises of therapeutic gymnastics only after the pain sensations stop. You can not perform exercises during an attack. After an attack, it is allowed to conduct isometric exercises of low intensity, in this case the muscles tense up, resisting the load. Muscles of the neck create a muscular corset, firmly holding the vertebrae.

All exercises are necessarily performed slowly, without jerks and sudden movements. Before performing gymnastic complexes, you should choose an individual technique, based on the opinion of a specialist.

Therapeutic exercise of Dr. Ignatiev.

1. Position sitting, back and neck are straight. Turn the head to the right and left until it stops, but gently, not abruptly. Repeat 10 times.
2. Position sitting, straight back and neck. Lower your head down, try to touch your chest with your chin.10 repetitions.
3. Position sitting, chin and neck pull back, 10 repetitions.
4. The sitting position, hands freely hang down along the body. Gently lift your shoulders and hold for 10 seconds. Relax. Run 10 repetitions.
5. Lying on a hard surface, knead 4 minutes of the neck muscles and the base of the skull. Try to perform massage intensively to improve the flow of blood.
6. Rinse sitting or lying on a hard surface of the muscle between the shoulder blades and above the shoulder blades.
7. With circular motions, knead the muscles over the ear and to the back of the neck.

A complex of exercises, combined with slow, calm breathing. Breathing helps focus on the performance of the exercise, helps to increase its effectiveness. Repeat preferably during the day several times. The amplitude of the movements is small. Lying position helps reduce the load on the vertebrae, you can not strive to do everything at once. The main thing is caution, gradualness and persistence of studies.

1. Lying on the back on the floor. One hand on the abdomen, the other on the chest. A quiet breath - the stomach rises, then the chest. Exhalation is calm, long. It is necessary to try, that the exhalation was longer than inhalation. Perform freely, relaxed. Make 10 repetitions.
2. Lying on the floor on the stomach. Slowly raise your head, then your shoulders, then rest with your hands in front of you, linger for 1 minute. Try to always remember the posture.
3. Lying on the stomach. Hands are located along the trunk. Loosely, slowly turn your head, trying to touch the ear of the floor. Repeat left-right 6 times.
4. Seated position. Head tilt forward, then back slowly tilt to the stop, but not sharply and not to pain. Repeat 10 times.
5. Sitting at the table. Elbows put on the table, put your head in the palm of your hand, push your forehead against your palm. Try to strain as much as possible. Perform the exercise on exhalation. Repeat 10 times.
6. Rotate the head alternately 5 times in the left and right side. If you feel pain, you should limit your chin to the left shoulder, then to the right to the shoulder. Repeat 6 times.

Video-manual on curative gymnastics with cervical osteochondrosis.

Of the many video-manuals on curative gymnastics for the therapy of the cervical spine can choose the most effective. It is better to follow the recommendations of existing manual therapists and trust their experience.

VD Gitt , experienced manual therapist, author of the micromotion theory , gives effective recommendations for performing exercises for cervical osteochondrosis

The theory of micromovement is that the food is absorbed by the cartilage while working. However, large loads destroy the cartilage. Small, in the "homeopathic" dose of movement, on the contrary, contribute to the assimilation of substances from the synovial fluid.

It is necessary to listen to the recommendations of the practicing manual doctor IE Kostyuk .Great work experience allows the doctor to tell simple language about complex things, to recommend the most effective set of exercises. Smooth and various movements of the neck, turns, slopes, combinations, complex thoughtful movements allow the complex to be used daily for people of all ages. Exercises for the neck department of Dr. Butrimov are available to everyone.

The complex of Mikhail Shilov works well on the muscles of the neck, without sudden movements and effort, the back muscles of the back gently stretch under the effect of the weight of the head, the shoulders are released, and the ease of movement is restored.

Complex exercise LFK( therapeutic gymnastics) with cervical osteochondrosis of the spine. Video manual.

These exercises are suitable both for the treatment and prevention of cervical osteochondrosis, and for the cervicothoracic form of the disease.

Video manual on massage of the cervical collar zone with osteochondrosis. Combining massage, self-massage, achieving medical massage techniques, controlling your posture and performing simple sets of exercises for cervical vertebrae, a person will gain ease, freedom, relaxed movements and, perhaps, forget about the existence of cervical osteochondrosis.

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