As part of complex treatment, patients with cervical osteochondrosis are prescribed therapeutic physical education (PT).The benefits of physical exercise include improving blood circulation and metabolic processes at the tissue level, increasing joint mobility, increasing the resistance of the back and neck muscles and the flexibility of ligaments.A set of exercises is selected by a specialist in rehabilitation medicine, taking into account the medical history of a particular patient.At the initial stage, the exercises are carried out strictly under the supervision of a specialist;later independent training is possible.
The task of exercise therapy is to restore general physical fitness and lost functions of a certain segment, strengthen the muscular corset, slow down degenerative-dystrophic changes in the spinal structures and prevent complications.Therapeutic exercises help reduce pain during exacerbations, eliminate signs of inflammation and increase the range of motion in the spine.Since osteochondrosis is one of the aging processes of the body and occurs in almost everyone with age, exercise therapy is considered a prevention of cervical osteochondrosis.
Exercise technique at different stages of cervical osteochondrosis
A set of therapeutic exercises for cervical osteochondrosis is included in the program for treating the disease during exacerbation, during the recovery phase and preventing exacerbations during remission.Depending on the severity of symptoms and structural changes in the tissues of the vertebrae and intervertebral discs, the training program consists of active exercises, which are performed directly by the patient himself, and passive exercises - exercises performed by someone else's hands or with the help of mechanisms.
Exercise therapy for exacerbation of cervical osteochondrosis is carried out in the form of relaxation and stretching exercises without stress on the spine.Before starting classes, the patient can receive a relaxing massage to relieve pathological tension in the paravertebral muscles and warm up the muscles of the shoulder girdle before physical activity.The essence of the exercises is to lengthen the spine along the axis to increase the intervertebral distance, reduce the load on the discs and spinal canal, and improve blood flow to the cervical vertebrae.
As pain and inflammation decrease and overall health improves, increase your workout time and change your program.A physical therapist recommends more intense exercises that aim to restore motor activity and strengthen the back and neck muscles.At first, active exercises for the neck, limbs and torso alternate with relaxing exercises, gradually increasing the load.
Quote from an expert
It is a complex of extremely delicate exercises that can be selected even as part of telemedicine, a remote consultation.For example, for the cervical region - light exercises aimed at relaxation.
How to exercise correctly
Physiotherapy classes for cervical osteochondrosis are carried out individually or in groups, which are formed taking into account the profile of the disease.A set of exercises is selected by a rehabilitation medicine specialist.It also monitors the correctness of the exercise technique, the compliance of the load with the patient's capabilities and the dynamics of recovery.On average, a course of exercise therapy for osteochondrosis of the cervical spine includes 5 to 15 sessions, after which they continue to study independently at home.
Exercise classes can be held on exercise equipment, in a swimming pool, in facilities specially equipped for physical education or outdoors.For exercise therapy for cervical osteochondrosis, it is necessary to choose loose, comfortable clothing so that it does not put pressure on the neck or limit movement.
Exercises should not cause discomfort or pain.Increased pain during exercise indicates too long of an exercise duration, inadequate load, or incorrect technique.If discomfort and pain still appear, you should stop exercising.
All movements are smooth and slow, combined with breathing exercises.The range of movements and the number of repetitions are gradually increased and then strength loads are added.To achieve a positive dynamic, regularity of classes is important.For the best effect in the treatment of cervical osteochondrosis, it is important to combine therapeutic exercises with drug therapy, physiotherapy, acupuncture and reflexology.
Contraindications to exercise therapy
Contraindications are few and often temporary.Exercise therapy is not recommended in the acute period of injury, in the presence of neoplasms of the spinal cord and spine, in conditions of compression of brain tissue, abscess, hematoma.Intense and strenuous exercise is not prescribed during the period of exacerbation of the disease, with intense and unbearable pain.
Examples of exercises for cervical osteochondrosis
Physiotherapy classes for cervical osteochondrosis take place in three stages: warm-up, main part and relaxation exercises.Below, for informational purposes, the most popular therapeutic exercises and the technique for performing them are presented.
Complex for warming up the upper part of the shoulder girdle
Exercise 1. Starting position - standing.Arms bent at the elbows, hands touching the shoulders, slowly perform rotational movements in one direction and then in the opposite direction, 10-15 times in each direction.
Exercise 2. In the starting position, standing, arms bent at the elbow joint, fingers clenched into a fist at shoulder height.On the count of one, we open our arms to the sides, extending them at the elbow joint;counting to two, we return to the starting position.Repeat the exercise 15-20 times.
The main part of gymnastics
Exercise 1. Starting position - lying face down.The arms are straight, extended behind the head, resting on the floor.Slowly we begin to lift our head and torso, keeping our back straight.We remain in this position for one minute and slowly return to the starting position.Repeat the exercise 2-3 times.
Exercise 2. Place your fingers in a strand, apply to your forehead, while pressing your palms to your forehead, and apply resistance to your palms with your forehead for 30 seconds.The head and neck are straight, only the muscles work.Repeat 5 times.Then, perform the exercise 5 more times, pressing the back of your neck with your hands clasped together.
Exercise 3. Slow rotations of the head in different directions, 10 times in each direction.Be careful not to get dizzy.If dizziness occurs, you should stop exercising.
Relaxation exercises
Exercise 1. Standing, arms straight at your sides and shoulders straight in the correct position.On a count of one we bring our shoulders forward, on a count of two we return them to the starting position, on a count of three we bring them back.Repeat the exercise 10 times.
Exercise 2. Starting position standing.We raise our shoulders, hold this position for a few seconds, lower them and relax.Repeat the exercises 5 to 10 times.
Examples of neck exercises from Butrimov
Butrimov's gymnastics does not imply the same type of exercises;Each exercise is an art of maintaining and strengthening the muscles of the cervical spine:
- Gently pull your chin forward and then slowly pull it back towards your neck.This is a muscle stretching movement, it is important to get the maximum effect without pain.
- Turn your head left and right, with each movement we stretch our neck towards the shoulder joint.
- Turn your head left and right, pulling your chin toward your shoulder.
- We lower the head, stretch the chin to the chest, stretching the cervicothoracic region, slightly pull the crown up, smoothly return to the starting position and move the head back, while lifting the chin.
- Turning the head back and forth, trying to move it back and look back.The gaze is directed backwards, trying to see the entire image from behind.
- Tilt your head down, from this position we gently turn your head to the left and then to the right.During the movements, we pull the top of the head up at an angle of +- 45 degrees, the gaze is directed upwards.
- Tilt your head sideways toward your shoulder joint and extend your crown.We perform the exercises alternately on the right shoulder and then on the left shoulder.
- We pull the head towards the neck and make a circular rotation from one shoulder to the other: in a circle we reach the left shoulder, we pull the head again, we reach the right shoulder.The shoulders are straight and relaxed.
- Tilt slightly to the left and right, lowering your gaze to the floor.
Some exercises can be combined into one.The average duration of classes using Dr. Butrimov's method is 12-15 minutes.Provided that gymnastic exercises are performed regularly, positive dynamics are possible after 4-5 months.Recovery time is individual and depends on the development and evolution of cervical osteochondrosis, concomitant treatment, adequate selection of exercises and their execution, and lifestyle.