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 endurance of the back and neck muscles and the flexibility of the ligaments.A set of exercises is selected by a specialist in rehabilitation medicine, taking into account the medical history of a particular patient.At an early stage, exercises are performed strictly under the supervision of a specialist;later, independent training is possible.
The task of exercise therapy is to restore the general physical fitness and lost functions of a certain segment, strengthen the muscular corset, slow down degenerative-dystrophic changes in spinal structures and prevent complications.Therapeutic exercise helps reduce pain during exacerbations, eliminate signs of inflammation and increase the range of motion of the spine.Since osteochondrosis is one of the aging processes in the body and occurs in almost everyone with age, exercise therapy is considered 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 to treat the disease during exacerbation, during the recovery phase and to prevent exacerbations during remission.Depending on the severity of symptoms and structural changes in the tissues of the vertebrae and intervertebral discs, the training program includes active exercises performed directly by the patient himself and passive exercises - exercises are performed by someone else's hands or using 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 benefit from a relaxing massage to relieve pathological tension in the paraspinal muscles and warm up the muscles of the shoulder girdle before physical activity.The essence of the exercises is to stretch the spine along the axis in order 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 workout duration and modify the program.A physiotherapy specialist recommends more intense exercises aimed at restoring motor activity and strengthening the muscles of the back and neck.At first, active exercises for the neck, limbs and torso alternate with relaxing exercises, gradually increasing the load.
Quote from a specialist
There is a set of extremely delicate exercises that can be selected even within the framework of telemedicine, remote consultation.For example, for the cervical region - light exercises aimed at relaxation.
How to do exercises correctly
Physiotherapy courses for cervical osteochondrosis are carried out individually or in groups, formed taking into account the profile of the disease.A set of exercises is selected by a specialist in rehabilitation medicine.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 from 5 to 15 sessions, after which they continue to study independently at home.
Gymnastics classes can be held on weight machines, in a swimming pool, premises specially equipped for physical education or in the open air.For exercise therapy for cervical osteochondrosis, it is necessary to choose loose, comfortable clothing so that it does not put pressure on the neck and does not restrict movement.
Exercises should not cause discomfort or pain.Increasing pain during exercise indicates too long exercise duration, inadequate load, or incorrect technique.If discomfort and pain persist, you should stop exercising.
All movements are fluid and slow, combined with breathing exercises.The range of movements and the number of repetitions are gradually increased, then strength loads are added.To achieve a positive dynamic, the regularity of classes is important.To achieve the best possible effect in the treatment of cervical osteochondrosis, it is important to combine therapeutic exercises with drug treatment, physiotherapy, acupuncture and reflexology.
Contraindications to exercise therapy
Contraindications are rare 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.Strenuous and intense exercises are not prescribed during the period of exacerbation of the disease, with severe and unbearable pain.
Examples of exercises for cervical osteochondrosis
Exercise therapy classes for cervical osteochondrosis take place in three stages: warm-up exercises, main part and relaxation.Below, for information 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 rotating movements in one direction, 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 and are at shoulder level.On the count of one, we spread our arms to the sides, extending them at the elbow joint;on the count of two, we return to the starting position.Repeat the exercise 15 to 20 times.
The main part of gymnastics
Exercise 1. Starting position - lying on your stomach.The arms are straight, extended behind the head, resting on the ground.Slowly we begin to raise our head and torso, while keeping our back straight.We linger in this position for a minute and slowly return to the starting position.Repeat the exercise 2 to 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 are working.Repeat 5 times.Then perform the exercise 5 more times, pressing with clasped hands on the back of your head.
Exercise 3. Slow head rotations in different directions, 10 times in each direction.Be careful not to get dizzy.If you experience dizziness, you should stop exercising.
Relaxation exercises
Exercise 1. In a standing position, arms extended along the body, shoulders tense in the correct position.At the count of one we move the shoulders forward, at the count of two we return them to the starting position, at the count of three we bring them back.Repeat the exercise 10 times.
Exercise 2. Starting position standing.We raise our shoulders, hold them in this position for a few seconds, lower them and relax.Repeat the exercises 5 to 10 times.
Examples of exercises for Butrimov's neck
Butrimov's gymnastics does not involve 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, then slowly bring it back to your neck.This is a muscle stretching movement, it is important to achieve maximum effect without pain.
- Turn your head to the left and right, with each movement we stretch the neck towards the shoulder joint.
- Turn your head left and right, pulling your chin toward your shoulder.
- We lower our head, stretch our chin to our chest, stretch the cervicothoracic region, slightly pull the crown up, smoothly return to the starting position and move the head back while raising the chin.
- Turn your head back and forth, try moving your head back and looking behind you.The gaze is directed behind the back, trying to see the whole picture behind.
- Tilt your head down, from this position we gently turn your head to the left, then to the right.During the movements, we pull the top of the head upwards at an angle of +- 45 degrees, the gaze is directed upwards.
- Tilt the head sideways toward the shoulder joint and extend the crown.We perform the exercises alternately on the right shoulder then on the left shoulder.
- We tuck the head into the neck and perform a circular rotation from one shoulder to the other: in a circle we reach the left shoulder, we tuck the head again, we reach the right shoulder.The shoulders are straight and relaxed.
- Tilt slightly to the left and right, lowering your gaze toward 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 course of cervical osteochondrosis, concomitant treatment, appropriate choice of exercises and their implementation, as well as lifestyle.