Exercise therapy for osteochondrosis of the cervical and thoracic spine: simple and effective health-improving exercises.

Article publication date: 01/08/2013

Article updated date: 12/01/2018

Many people know what osteochondrosis is, but few people think about the factors leading to its development. One of the main causes of the disease is prolonged immobile, forced position of the body, low physical activity in general.

What do we have as a result? The muscles of the spine do not work, which means they weaken. Therefore, physical education is a very important component in the treatment of the disease.

Working in an uncomfortable position for a long time contributes to the development of cervical osteochondrosis

Exercises for the neck with osteochondrosis will be effective only under one condition: you must force the spinal muscles to work for at least 10 minutes every day. Quite a bit, isn't it? Regularity of training is the main key in the treatment of cervical osteochondrosis.

Five rules of training Five simple rules

which must be followed when performing exercises for the cervical spine:

Carry out the complex in a ventilated room, comfortable clothes that do not restrict movement.

If conditions permit, it is ideal to train outdoors.

Start practicing the complex at least half an hour after eating.

Perform movements from the complex smoothly, slowly, without sudden shocks - until slight pain occurs.

If an exercise makes you feel worse, skip it.

Seven simple exercises for the cervical spine Two possible starting positions for everyone therapeutic exercises

complex: 1) stand straight, hands on your waist, feet shoulder-width apart, or 2) sitting on a chair.

Seven exercises of the complex for the cervical spine: Tilt your head to the sides, trying to stretch the top of your head horizontally. When tilting to the right, a stretching sensation appears on the left side of the neck, while tilting to the left - on right side

. Do 5 times in each direction.

Perform head turns to the right and left. During this exercise, pull your chin back, as if trying to see what is behind. 10 turns in both directions are enough.

Make a circular movement with your chin, during which it seems to be pulled into your neck, then draw a horizontal circle with it 5 times in each direction.

Tilt your head slightly back (about 30 degrees) and from this position turn it right and left, trying to see the floor.

Semi-circular movements. Tilt your head to the right, roll it down, stretch your chin, then make another quarter circle to the left. Return to the starting position. Do the same in left side only 10 times.

Raise your shoulders up as much as possible and hold them in this position for 10 seconds, then lower and relax for 15 seconds. Repeat the exercise 5 times.

Click on photo to enlarge

When and what results to expect from training

Exercises for osteochondrosis of the cervical spine over time alleviate the symptoms of the disease, improve general well-being, mood, and have a tonic effect.

Experts say that regular exercises reduce the number of severe exacerbations of osteochondrosis to isolated cases, and sometimes even to zero.

In terms of time, the effect occurs differently for everyone, depending on the course of the spinal disease and other factors: some patients feel improvement from gymnastics after 2–4 weeks, others after 3–5 months.

Contraindications

Five situations when training should be postponed or completely eliminated:

Instability of the cervical vertebrae.

Exacerbation of the disease, accompanied by severe pain.

Exacerbation of spinal osteochondrosis with moderate symptoms. Experts have differing opinions on this matter: some doctors claim that gymnastics even accelerates the onset of remission, while others prohibit exercise during any exacerbation. Whether you should study or not - your personal treating neurologist will answer.

Acute infectious diseases accompanied by fever: viral colds, intestinal infections, acute hepatitis, cholecystitis, pancreatitis, appendicitis, infectious diseases nervous system and etc.

Diseases of internal organs of a non-infectious nature: thromboembolism, tumor processes, myocardial infarction, cerebrovascular accident, exacerbation of other chronic diseases.

When working for a long time in a sitting position, the neck muscles begin to ache. To prevent pain and prevent osteochondrosis, do special exercises. Click on the picture to enlarge

Osteochondrosis and sports

An active lifestyle does not provide guaranteed protection against.

The disease can also affect athletes who engage in sports that either do not involve the spinal muscles or greatly increase the load on them. Participation in such sports can provoke a worsening of osteochondrosis; for example, avoid exercise that involves sudden movements (running, jumping, throwing, heavy lifting (weightlifting)).

But swimming and stretching, on the contrary, are useful:

They improve blood flow and metabolic processes in the intervertebral discs (cervical and other parts), thereby preventing the progression of destructive processes in the spine.
These classes allow you to relieve spasm from the spinal muscles, which leads to a reduction in neck pain and headaches.

Athletes need to include a set of therapeutic exercises in their main training.

Summary

Everyday execution simple recommendations helps improve the general condition of the body and the “well-being” of the spine as well. A complex lasting just 10 minutes a day can really work a miracle, but despite this, training does not exclude the main treatment of the disease (medicines, procedures). The impact should be comprehensive: take a step towards recovery today, and the result will not be long in coming.

Owner and responsible for the site and content: Afinogenov Alexey.

Osteochondrosis is a serious disease, the essence of which boils down to severe damage to articular cartilage, resulting in disruption of the normal function of the joint.

In relation to cervical osteochondrosis itself, this disease in most cases develops due to the destruction of the articular tissues of the intervertebral discs, which occurs mainly under the influence various kinds adverse external influences.

Among the most common reasons The occurrence of osteochondrosis is primarily attributed to a sedentary lifestyle, associated, for example, with working at a computer in an uncomfortable position.

What is remarkable and, at the same time, extremely alarming, is that the disease is rapidly getting younger - today the pathology is observed even in 30-year-old patients, although just a short time ago the disease was diagnosed mainly in people of retirement age.

After reviewing the information below, you will get a general understanding of cervical osteochondrosis and get acquainted in detail with the features of gymnastics, which can alleviate the patient’s condition and minimize the risk of progression of the disease.

The vertebrae included in the structural composition of the cervical spine have much smaller dimensions compared to the lumbar vertebrae. There are many nerve endings and blood vessels passing through the neck. Even slight tension leads to compression.

If this happens regularly, the patency of blood vessels decreases, which causes hernias, swelling and other problems. Thus, against the background of impaired blood supply, inflammation can develop, provoking various pathological processes, including disability.

How does cervical osteochondrosis manifest?

Features of the manifestation of this disease depend on its type (the term “osteochondrosis” is used as a general name for several ailments with a similar nature). Information on this matter is given in the table.

Table. Symptoms of cervical osteochondrosis

Possible diseases	Characteristic signs
	It is characterized by painful sensations that “radiate” from the neck to the shoulder blades and further along the upper limbs. There may be a decrease in the sensitivity of the hands.
	The pain is localized mainly in the neck and back of the head. She is "drilling", has high intensity. May radiate to the chest and shoulders.
	Usually accompanied by constant headaches. There may be noise and buzzing in the ears, blurred vision, and dizziness. It is the most dangerous type of osteochondrosis, because With this form of the disease, the blood circulation in the brain is impaired. Only one therapeutic exercises in the case of this pathology, it will definitely not be enough.
	Patients complain of pain in the neck, which can spread to the chest and shoulder blades. Unpleasant sensations become more pronounced when moving the head, sneezing, coughing.

When can you do the exercises?

Therapeutic gymnastics is very effective in the case of childhood osteochondrosis - in young patients, the disease in question occurs mainly as a complication of the existing curvature of the spine.

The latter, in turn, is most often formed due to improper distribution of loads. If the pathology was noticed in the initial stages, building strong muscles will help stop the curvature and eliminate the likelihood of subsequent complications.

Therapeutic gymnastics, in addition to developing the muscles of the back and neck, helps normalize blood circulation and eliminate pain.

Along with this, it is impossible to resort to the use of such physical education in cases where osteochondrosis of the cervical spine has already been “earned”, or if the patient’s condition is accompanied by very severe pain. In this case, the procedure is determined solely by the attending physician. As a rule, you first have to undergo drug treatment in combination with manual therapeutic methods, and only after that resort to physical training.

Important! If the course of the underlying disease is complicated by a hernia, standard sets of exercises for the treatment of cervical osteochondrosis will not be suitable. In this case, the composition of the training will be selected by the doctor individually, taking into account the characteristics of the particular patient’s condition.

For adult patients with mild osteochondrosis, in addition to physical therapy, visits to Pilates, swimming pool, yoga, gym. Swimming pool activities are best for children.

The exercises in question can be done by representatives of any age groups provided there are no individual contraindications.

Important! Information about any exercises is provided for informational purposes only. Do not start exercising without first consulting with your doctor and getting his approval. If you experience pain or any discomfort during exercise, stop training and report the incident to your healthcare professional.

Important notes before performing the exercises

The following list of simple rules will allow you to avoid mistakes and adverse consequences, extracting maximum benefit from the proposed set of exercises.

First, exercise daily. If the doctor does not object, you can exercise your neck even several times a day. The recommendation is especially relevant for office workers. During the day, exercises can be done in a sitting position, in the morning and in the evening - standing.

Secondly, in the absence of medical contraindications, exercises can be combined with light self-massage.

Thirdly, in parallel with working on the neck, work on strengthening the arms and muscles of the shoulder girdle if possible.

Fourthly, if due to the peculiarities labor activity If you have to sit at the computer for a long time, take a 15-minute break at least every 1.5 hours and devote time to therapeutic exercises.

Review of the most effective exercises

Sit on a chair. Align your back and neck. After this, smoothly turn your head first in one direction, then in the opposite direction. Repeat up to 10-12 times. By regularly performing this basic exercise, you will improve the mobility of your vertebrae.
While still sitting on the chair and keeping your back straight, lower your head. The task is to touch your chin to your chest. Repeat about 10 times. Thanks to this exercise, you will improve the flexibility of the spine and muscle elasticity.
While in a familiar position, try to move your neck back. At the same time, tuck your chin in, trying to keep your neck bent. Repeat about 10 times.
Sit down at table. Keep your back straight. Place one elbow on the table. Place the palm of your supporting hand on the temple area. Tilt your head in the direction of your palm while counteracting with your hand. Hold for about 10 seconds. Repeat the exercise up to 10 times in both directions, taking 10-second breaks. This will strengthen your lateral neck muscles.
Sit at the table, straighten your back. Place the palm of one hand on your forehead. Press your forehead onto your palm while simultaneously resisting with your hand. Recommendations regarding the duration and number of approaches are similar to the previous exercise. This workout will help develop your neck muscles.
Sit down at table. Place your hands along the body, straighten your back. While in this position, raise your shoulders as high as you can. Hold for about 10-12 seconds. Relax your shoulders and take 10 breaths. Exercise helps relax the muscles of the cervical spine and increase their elasticity.
Lie down on a hard, flat surface. Using your fingertips, knead the muscles in the back of the head quite intensely and deeply. The recommended duration of the massage is up to 4 minutes. The procedure helps improve blood flow and eliminate headaches.
While continuing to lie down, rub and knead the area between and above your shoulder blades with your hands. The duration of the massage is up to 5-6 minutes. It is more convenient if you have an assistant. At first, such an effect may cause some discomfort and even pain, but quite quickly the unfavorable sensations will disappear. The procedure helps normalize blood flow.
Do a light circular massage of your temples, working on them with your fingertips. This will help reduce the severity of dizziness and headaches.

First, remember the relationship between pain in the neck and unfavorable external influences. For example, low temperatures and drafts can lead to excessive muscle tension. If this phenomenon occurs regularly, the likelihood of developing osteochondrosis will increase significantly. Take care of yourself and protect your neck from drafts, excessively humid air, cold and other similar effects with a scarf or other available means.

Secondly, don't try to endure headaches. Osteochondrosis of the cervical spine is quite often accompanied by unpleasant sensations in this area, which occurs due to excessive tension in the neck and shoulders. To normalize your condition, give a light massage to your temples. It is performed with movements spreading in a circle from the ears to the eyes.

Third, avoid making circular movements with your head. In the case of cervical osteochondrosis, they will cause severe pain and generally worsen the condition, causing many soft tissue injuries.

Fourthly, do not use any medications or instruments to treat cervical osteochondrosis without a doctor’s prescription. For example, devices for vertebral traction are now being actively advertised. The latter, in turn, are very sensitive to any kind of influence. The slightest violation of safety precautions can lead to extremely serious injuries and even cause spinal cord damage.

Now you know which neck exercises for osteochondrosis are most effective. Consult your doctor about the possibility of using it and get started. Be healthy!

Video - Gymnastics for the neck with osteochondrosis

As a result of evolution, man, as one of the versions, stood on two legs in order to free his hands for work and faster movement. But precisely because of this, he acquired a lot of diseases and health problems. The most common are diseases of the spine. Let's consider how it helps to improve the patient's condition in case of osteochondrosis.

A few words about osteochondrosis

It is upright posture that causes osteochondrosis. This disease is characterized by dystrophic disorders in articular cartilage. The most common place for pathologies to appear is intervertebral discs. Depending on where osteochondrosis is located, it is divided into:

There are several factors that can influence the development of osteochondrosis.

Genetic predisposition.
Development of an infectious process, intoxication of the body.
Impaired metabolism.
Poor nutrition.
Obesity.
Significant physical activity or lack of physical activity.
Flat feet, wearing high heels, uncomfortable shoes.
Stress.
Spinal injuries.
Abrupt interruption of training for athletes.
Not very comfortable positions at the computer, table or on the sofa watching TV.

With such a large number of provoking factors, it is rarely possible to avoid the disease.

Directions of therapy

When diagnosing this disease, the doctor will prescribe treatment, which may consist of:

Drug therapy.
Therapeutic physical training complex.
Drug blockades.
Physiotherapeutic techniques.
Massage.
Manual therapy.
Reflexology.

Physical therapy for osteochondrosis of the cervical spine is very popular as one of the treatment methods. In combination with other methods, it gives fairly good results. Let's take a closer look at it.

Physiotherapy

Treatment of diseases musculoskeletal system using a special set of exercises is widespread. The exercises are aimed at relieving stress on the nerve roots, strengthening muscles, developing flexibility and, of course, preventing complications. For exercises, special simulators are used.

Complexes have been developed for problem areas of the spinal column. However, not everyone is indicated for physical therapy for osteochondrosis of the cervical spine. Let's look at who can do it.

The benefits of the cervical spine cannot be disputed. The exercises are suitable for almost everyone, you just need to take into account contraindications. It is also useful to do the following exercises:

For the prevention of diseases of the musculoskeletal system.
To relax and relieve stress from the spine.
To improve posture.
To improve blood circulation in the affected part of the spine for faster recovery.

It is worth paying attention to who should not engage in physical therapy.

Contraindications for exercise therapy

There are several reasons why it is not recommended to perform a complex of exercise therapy for cervical osteochondrosis:

High blood pressure.
Increased eye pressure, severe myopia.
Heart rhythm disturbance.
Period of exacerbation of osteochondrosis.
Exacerbation of chronic diseases.
Bad feeling.
After surgery on the spine.
Diseases of the nervous system with impaired coordination.

It is also necessary to stop exercising if acute pain, discomfort, nausea or dizziness occurs.

Where does exercise therapy begin?

In order to start practicing physical therapy, you need to prepare:

You can eat 2 hours before class. Do not perform exercises immediately after eating or on an empty stomach. You need to start practicing for 15 minutes, one approach for each exercise. If you feel good, you can gradually increase the number of approaches and duration of classes, but not more than 45 minutes a day.

Exercise therapy for osteochondrosis of the cervical spine should be started only after warming up. It will warm up the muscles and prepare the body for If osteochondrosis is diagnosed, then starting to do exercises without warming up is prohibited, as it can provoke an exacerbation.

The following exercises are used in the warm-up:

Walking.
Smooth turns of the body.
Show of hands.
Rotation of the shoulders and shoulder blades at a slow pace and without sudden movements.
Slow turns of the head without sudden throwing or turning.

If there is a feeling of warmth in the muscles, then the warm-up was effective and you can move on to the main set of exercises.

Exercises while sitting

Exercise therapy includes exercises that can be performed in different positions. Let's start with the complex from a sitting position.

If you have cervical osteochondrosis, it is forbidden to rotate your head, as there is a danger that the disease will worsen.

Exercises while lying down

The best way to relax the muscles of the shoulder girdle is in a lying position. Such exercises will definitely be included in the complex if you are recommended physical therapy for osteochondrosis of the cervical spine. The photo below clearly demonstrates one of these exercises.

Lie down on a gymnastics mat, arms along your body.

Raise your head from the floor and hold it for a few seconds.
Raise your arms up and slowly, without bending, lower them behind your head. At the same time, stretch without lifting your shoulders from the floor. Repeat 5 times.
From the starting position, raise your right arm up and pull it to the left, while straining the muscles of your neck and shoulder. Hold for a few seconds. We do the same with the other hand. Repeat 15 times.
Bend your knees and pull them towards your chest, while reaching your forehead towards them. Repeat 10 times.

When performing exercise therapy for osteochondrosis of the cervical spine, pain in the shoulder may appear when performing certain exercises. This is possible due to sudden movements or poor muscle warming. If the exercises are performed correctly and slowly, you can feel the muscles stretch, relax, and painful sensations passed.

Stretching the spine

Physical therapy for osteochondrosis of the cervical spine must necessarily include exercises to stretch the spine. This will improve the condition of the back muscles and activate blood circulation in the lumbar region.

Exercise therapy results

It is worth noting that physical education for osteochondrosis of the cervical spine should be agreed with the doctor. It is he who will tell you which exercises are best suited. Regular exercise and constant adjustment of exercises to increase efficiency will give a positive result. If you feel worse, you should cancel classes and consult a doctor.

What can be achieved by regularly performing physical exercises for osteochondrosis of the cervical spine?

The muscles of the cervical spine will be strengthened and their flexibility will increase.
Blood circulation in the cervical region will significantly improve, and this will speed up recovery processes.
Gradually the pain will go away and motor function will be restored.
Your posture will improve.

Therapeutic exercise is an excellent means of preventing diseases of various parts of the spine, while improving general state health, your mood improves, your muscles become stronger and you can get a good boost of energy.

If there is pain in the neck, difficulty turning the head, heaviness in the shoulders and numbness in the fingers - these are the first signs of osteochondrosis. The best remedy His treatment will be gymnastics for the neck.

The neck is the most vulnerable area on the human body. It is through it that all vital vessels pass, and useful substances enter the brain. Nerves pass through the neck, through which impulses flow that regulate human activity. Therefore, you need to treat it as carefully as possible.

With the head in a natural position, the center of the ear should be approximately at the same level as the center of the shoulder, plus or minus two centimeters. The load on the entire spinal column is about five kilograms. When the head moves forward, for every two and a half centimeters forward, the load increases by five kilograms, which contributes to the occurrence of hypertonicity of the muscles of the neck and shoulder girdle, which leads to diseases.

If a person is constantly in an uncomfortable position, tense muscles clamp blood vessels and lymphatic ducts, blood circulation worsens, and the brain stops receiving the amount of oxygen it needs.

The first symptoms of neck problems are fatigue and muscle stiffness. Most often, a person does not pay attention to such “bells,” which leads to complications such as osteochondrosis.

Charger - The best way prevent problems and pain in the joints of the neck and shoulders. It has a positive effect on blood circulation throughout the body. By performing neck exercises at home, the body's tone increases and factors that contribute to the development of chondrosis in people with a sedentary lifestyle disappear.

Why does your neck hurt: about the withers, osteochondrosis and hypertension

As a result of prolonged stay in an uncomfortable position, a layer of fat begins to be deposited in the area of the seventh cervical vertebra. In common parlance it is called the withers or “widow’s hump.” This pathology is dangerous to health and affects the functioning of various body systems:

First of all, the entire collar area suffers, which leads to the development of osteochondrosis of the cervical spine;
Blood flow in this department slows down and leads to the deposition of fat cells;
At a late stage of the disease, a person feels severe pain, which is caused by vascular syndrome.

People say that people with withers decide everything difficult questions independently, without outside help. This is not to say that there is no truth in this statement, however, this problem occurs as a result of weakening muscles due to frequent sitting slouched and a sedentary lifestyle.

A strong muscular corset of the spine contributes to its health. Otherwise, the nerve endings extending from the spinal cord are compressed, and the blood supply deteriorates, preventing the brain from receiving all vital substances.

A compressed artery causes hypertension, which can cause a stroke or heart attack. To prevent them, it is recommended to regularly perform neck exercises.

When the first signs of chondrosis appear, you should consult a doctor who will offer the optimal solution to the problem. Thanks to timely treatment from the initial stage of the disease, its serious consequences can be avoided.

Symptoms of osteochondrosis include:

Pain in the back of the head, shoulders, and arms. It has an aching character, arising from the side or back. It is very difficult to turn your head;
A patient with osteochondrosis experiences frequent dizziness, ringing in the ears, and loss of balance while walking;
Weakness occurs in the upper limbs, face and neck.

Disease on early stage can be treated with neck exercises for osteochondrosis. Traditional treatment is used only when hard lumps are detected in the collar area.

What exercises to do if your neck hurts: indications and contraindications, rules of execution

It is possible to get rid of neck pain and related diseases, but it will require some effort, time and lifestyle changes.

To bring the spine back to normal, the muscle corset and ligaments should be strengthened.

Even with the most pain in a good way Getting rid of osteochondrosis of the cervical spine is physical therapy for the neck and massage. Most often, the classic method of massage is used, which affects all areas of the cervical corset and vertebrae.

When performing gymnastics, first of all, you should determine which ones can be done for osteochondrosis and which ones cannot. You also need to know in what cases neck exercises should not be performed.

Contraindications to the procedure “Therapeutic exercise for osteochondrosis of the cervical spine”:

Complications of osteochondrosis, accompanied by severe pain even at rest;
Instability has been detected in the cervical spine, in which the blood supply to the brain is significantly impaired, in this case dizziness occurs;
The presence of acute diseases or exacerbation of chronic diseases;
Severe form of chronic diseases;
Oncological diseases;
Blood clot formation;
The occurrence of bleeding;
Increased body temperature;
High blood pressure;
Acute poisoning.

In all of the above circumstances it is not fulfilled. To accurately diagnose the disease, an examination by a specialist is necessary. Existing contraindications are discussed with a neurologist or a doctor conducting physical therapy for cervical osteochondrosis. Additionally, tests or x-rays may be prescribed. The doctor, having analyzed all the indicators, develops a set of exercises against osteochondrosis of the neck individually for each patient.

Rules for performing physical therapy for the neck:

Therapeutic exercises for the neck for osteochondrosis are not performed if severe pain occurs during it. In this case, you need to finish the current exercise and start the next one;
If the appointment causes severe discomfort, it is skipped;
Movements during the exercise for pain in the neck and shoulders should be smooth and uniform;
The load during therapeutic exercises for osteochondrosis of the neck should be increased gradually;
The techniques are performed from simple to complex;
Exercises for osteochondrosis of the cervical spine are performed daily, otherwise it will not bring any effect;
Exercises for neck chondrosis should be done half an hour after eating. Clothing should be comfortable and the room should be regularly ventilated.

When treating osteochondrosis with exercise therapy, you should consider physical activities which are prohibited:

Long or short distance running;
Jumping;
Swing your arms;
Projectile throwing;
Shot put.

In the presence of osteochondrosis, such techniques can only harm the spine, causing complications.

In addition, those who have neck and shoulder pain should not do push-ups and pull-ups on the bar. Any projectiles are used with extreme caution.

Exercises for cervical osteochondrosis

Since the cervical vertebrae are the most mobile compared to the entire spine, they need increased attention. For this purpose, a complete set of exercises for the neck with cervicothoracic osteochondrosis has been developed.

Exercise "neck girth"

This exercise is performed in a standing or sitting position.
The neck is clasped in such a way that the thumbs are in front and all the rest are behind.
In this way, the hands create an imitation of a collar that fixes cervical region.
Afterwards, head movements are made to the sides, pausing at the end of each for a moment.
Afterwards, the arms are moved down a little and the exercise is repeated.

This exercise for the neck with cervical osteochondrosis is performed in work time, especially if the work is sedentary.

Exercise “Put your hands on the table”