Exercise therapy is used to treat many diseases of the musculoskeletal system. Simple and safe exercises help us to get rid of various diseases. What exactly to do if your neck hurts? In this case, the exercises will come to the rescue for cervical spondylosis.
The neck is one of the most vulnerable places
The neck is actually very vulnerable and needs to be handled with care. The blood vessels that feed the brain as well as the nerves, through which the signals that regulate our activity (for example, motor activity) enter the body.
Our neck is strained most of the day, because its muscles need to constantly hold the head, its mass reaches 2 kg or more. Normally, the musculature will cope with its task. But to add to that are the uncomfortable and irregular positions we tend to adopt, prolonged immobility. We load the muscles unevenly, causing them not to rest and impeding the blood supply.
The first problems with the cervical spine arise due to excessive fatigue of the neck muscles. Typical symptoms are leakage and muscle fatigue. This main problem is solved with a simple massage, which I will talk about in a bit.
Usually people do not pay attention to such symptoms, therefore, we are talking about the treatment of a problem that has turned into a disease - cervical osteonecrosis.
Hence the importance of recharging the neck with osteonecrosis.
How physical therapy can help you get rid of the pain
With the development of the acute stage of cervical necrosis, first of all, it is necessary to eliminate the pain syndrome. Once the pain symptoms go away, you can start treatment with exercise therapy. This is a set of exercises for cervical spondylosis, which includes several head movements, including isometric exercises for the neck.
It is necessary to exercise for the neck with osteonecrosis. Without it, the treatment will not be as effective as it should be. Indeed, without a sturdy corset, the spine will continue to be subjected to the vertical pressure of gravity.
The natural root of all spinal diseases is gravity. Its vector is perpendicular to the earth's surface. Now let's imagine what would happen to the spine if this load applied to it was not vertical. For example, this happens when we are hunched over, sitting at a table, immersed in various papers.
The neck is bent, tilted 45 degrees from the vertical, if averaged. Due to the severity of the head, there is slight diagonal displacement of the vertebrae relative to each other. The intervertebral discs are subjected to an abnormal load on them, over time they are erased and deformed.
Usually, even this position is offset by strong neck muscles, but what strong muscle can we talk about when a person is barely moving? That's the problem.
If we delve deeper into this issue, then nutrition, more precisely the lack of joint-forming substances in food will further complicate the situation. Cartilage tissue is slowly being renewed, and if the body lacks the necessary substances, it has nothing to renew itself.
So the root cause of osteonecrosis is gravity. But strong muscles can interfere with this process. This means that weak neck muscles are already a secondary cause of osteonecrosis. Therefore, the conclusion: if the process of cervical osteonecrosis has already begun, exercises will help to solve this problem.
Exercise therapy strengthens neck muscles, reduces clamping, and improves blood circulation. It is an effective method to treat osteonecrosis and prevent its progression in the future.
Therefore, the problem can be solved by taking comprehensive action on all the reasons for its occurrence:
- Strengthen the neck muscles with neck exercises to cure osteoporosis. Exercises to cure cervical spondylosis will be given below.
- Avoid bad postures and sit motionless for long periods of time.
- Eat joint-specific supplements or develop a complete diet for yourself.
Better to do it all at once.
In addition to osteonecrosis, another unpleasant thing can happen to the neck - hypothermia. In this case, you won't need to exercise until the inflammation subsides. Do not delay treatment for long.
And another option, the mobility of the head is limited. In this case, you need to carefully straighten the neck and make the neck osteonecrosis to an amplitude that allows you to perform the movement without pain.
About dizziness
The thinning of the discs in the cervical spine leads to a situation where the nerve endings can be compressed. In addition to nerves, blood vessels are also affected. This leads to a lack of oxygen supply to the brain and manifests itself in the form of dizziness. There are other symptoms - headache.
There are also exercises for dizziness with cervical osteonecrosis. In fact, they are the same as for osteonecrosis. Their meaning is to stretch tight muscles, strengthen them, release nerves and blood vessels from clamps.
In general, any exercise for bone resorption (without burdening) improves blood circulation throughout the body, including stronger blood exchange between the body and the head. Our brains receive more nutrition and oxygen, and this affects productivity.
Resistance exercises are not recommended for cervical osteochondrosis. They certainly won't help you get rid of cervical spondylosis, but they can accelerate cartilage degeneration.
For various diseases of the spine, weight-bearing exercises often have to be performed with great care. Depending on the disease, movements that create vertical loads on the spine, flexion of the back, etc. can be excluded. v.
How long is exercise therapy?
Human laziness has no boundaries. Often we stop learning as soon as the problem is over. A person is exercising while losing weight. As soon as he achieves the desired result, everything stops. With diseases, this approach is not only ineffective, but also causes the disease to return.
To prevent cervical osteochondrosis, you need to periodically treat the neck. This can be easily done at home. Moreover, it does not take much time. The process is very pleasant - the feeling of warmth and relaxation in the muscles will not keep you waiting.
You can also buy a neck brace and wear it during the acute period. But there are some subtleties here. Once you get used to the artificial support, you can live a lifetime, because the corset holds the head instead of the muscles. And this does not help the cervical spine at all. As a result, the muscles eventually lose their sound.
The therapeutic effect of exercise against cervical osteochondrosis lasts from 2 weeks to a month. If you stop exercising as soon as your muscles lose their firmness again, you run the risk of a headache and difficulty turning around. So exercises to strengthen the muscles of the neck in this case play a huge role in maintaining comfort.
So decide - perform exercises for osteonecrosis or not.
Ancient fitness complex
It is better not to do any exercises with an exacerbation of cervical osteochondrosis. Your doctor should treat acute symptoms first. After all, if moving the head hurts, all gymnastics will hurt.
The most effective exercises for cervical spondylosis are simple: head movement plus isometric tension. Everything is made very simple - at home, at work, on the road.
Here is a set of approximate exercises (let's agree that the starting position is sitting up straight, hands on the knees):
- In the initial position, gently turn your head to the right until it stops, then turn to the left. Feel your neck muscles stretch. The nuance here is: turn your head and try to swing a little further without jerking, stay like this for 5 seconds. These include developing her flexibility and strength. Perform 5 turns in each direction.
- Now tilt your head to the side so that your ear is close to your shoulder. No need to lift shoulders! Similar to the previous move, keep the stretch. If you have a flexible neck, use both hands to bring your ears to your shoulders. If it hurts, do movements with a painless amplitude! Do 5 bends to the right and to the left.
- Now make a circular motion with your head clockwise and counterclockwise. 8 movements in each direction. Slowly! You can hold your head with your hands. This is an effective exercise for cervical osteoarthritis.
- The warm-up is over and now for the strength exercise: place your right hand on your right temple. Try to tilt your head to the right and block this movement with your hands. Try to keep it heavy, but keep your head moving in the right direction. 10 times in each direction (to move left, use the other hand, respectively).
- Now grab your head from behind (occipital region) and through the resistance of your hands, try to tilt your head back 5 times, then 5 times move your head back on the horizontal plane. It will be released a total of 10 times.
- Now place your palms on your forehead and tilt your head down with the force of your hands (pulling your chin to your chest). Do this move 10 times, then move your head horizontally forward through resistance (like a pigeon when walking).
- And finally, you can stretch the trapezoid by raising and lowering your shoulders. Raise - delay for 2-3 seconds (pull up), lower - relax. Do it 10 times.
- Pull the neck in different directions, the exercise is over. Do all this once a day. This is a great neck exercise for osteonecrosis.
What other exercises can you do? For example, for the flexibility of the neck. These are also exercises for the neck muscles, in addition to the effect of pulling the tendons. This will make your neck more flexible.
Additional exercises for flexibility
This exercise should be performed not only with osteochondrosis of the cervical spine, but, in principle, when starting from 30-40 years old. At this age, the deterioration of muscle fibers begins to lose flexibility, especially rapid growth momentum, if you do not engage in your bodybuilding.
- Tuck your chin into your chest, support your head with your hands.
- Tilt your head to the side with your hand so that your ear touches your shoulder. Stretch one side of your neck with your hand.
Enough. And remember what you can't do with cervical osteonecrosis - get over the pain.
Massage element
When you have a headache or stiff neck, you can squeeze and knead the muscles.
Remember:
- The muscle that holds our head is attached to the back of the head. Run your index and middle fingers over the muscle from the back of your head down, applying moderate pressure (so that it's painless but comfortable). Swipe this muscle up to shoulder level.
- Now we touch the trapezoids with our hands and knead them. The trapezoid is located between the neck and shoulders from behind. After such simple operations, you seem to be reborn.
Among other things, make sure your neck is not blown. After the massage, she is warmed up and more susceptible to cold than ever.
And, finally, we remind you that although cervical osteonecrosis is evident, there is no need to perform therapeutic exercises.
In short: if you do the exercises listed in the article, cervical spondylosis will not completely disappear (the cartilage is already damaged anyway), but the condition will improve significantly. markedly, the symptoms of clamping pain will disappear, the disease will stop progressing. Thanks to that, you can forget about this unpleasant illness and live a full life.
But remember, neck exercises for osteochondrosis should be done regularly.