9 эффективных упражнений при шейном остеохондрозе

Cervical osteochondrosis – a fairly common disease, which most often affects people aged 25-40 years. Since today almost any type of activity is not complete without working at a computer, this pathology affects more and more people. Therefore, if you lead a not very mobile lifestyle, a set of exercises for the prevention of cervical osteochondrosis will be useful for you, emphasizes estet-portal.com. From this article you can learn how to recognize osteochondrosis and exercises that will help you deal with it.

Causes and symptoms of cervical osteochondrosis

Being in the same position for too long at work or in the car, we begin to feel discomfort in the cervical area. These may be symptoms of beginning osteochondrosis of the cervical spine, it usually develops for the following reasons:

  • obesity;
  • hypodynamia;
  • computer work; 
  • work associated with prolonged exposure to vibrations (drivers, builders);
  • uncomfortable bed;
  • incorrect posture.

Usually, with this disease, the patient feels the following symptoms:

  • fatigue and weakness;
  • burning sensation between shoulder blades;
    • headaches
  • ; crunching occurs when turning the head;
  • pain in the back of the head, neck, shoulder, arm;
  • sometimes hearing and vision worsen.
    • Exercises and methods of treatment of cervical osteochondrosis

 The choice of treatment for osteochondrosis depends on the stage of the disease.

If a patient has mild osteochondrosis, drug therapy is not required.

  Remember, exercises for cervical osteochondrosis – the whole part of the treatment, which also consists of such elements as:

physiotherapy,
  • massages
  • , drug therapy,
  • Spa treatment.
    • Read also:
Exercises for the neck with osteochondrosis: getting rid of pain

Complex of exercises for cervical osteochondrosis

Exercises for cervical osteochondrosis do not require physical preparation, so they are suitable for almost all patients. The only thing that is required from the patient – accustom yourself to perform these exercises every day without exception:

Sit on a chair with your back and neck straight. Gently turn your head to the right and left (to the extreme position). The exercise should be repeated 5 to 10 times in both directions. Thanks to this exercise, there is a noticeable improvement in the mobility of the cervical vertebrae.
The original position remains the same. The head should be lowered until it is in full contact with the chest. This exercise should be repeated 10-12 times. This exercise improves the flexibility of the cervical
    spine
  1. .
Without changing the starting position, move the neck back, while pulling in the chin, do not unbend the neck. Repeat 10-12 times.
You need to sit at the table and take the emphasis with your elbow. Put your palm on your temple, tilt your head in this direction, while creating resistance with your palm (10-12 seconds). When performing this exercise, the lateral muscles of the neck are strengthened. Repeat the exercise 8-10 times, observe breaks of 8-10 seconds.
Forehead press on the hand, resisting it. The exercise should be repeated 8-10 times with breaks of 10 seconds.
This exercise can be done either sitting or standing. The arms should be stretched along the body, and the back should be straightened.  Now you need to raise your shoulders up as much as possible and hold out in this position for 10-12 seconds. After that, you need to relax the belt of the upper limbs and take a breath. This movement should be repeated 10-12 times. In this way, the lateral muscles of the neck can be stretched and relaxed.
This exercise can be done either sitting or standing. The arms should be stretched along the body, and the back should be straightened.  Now you need to raise your shoulders up as much as possible and hold out in this position for 10-12 seconds. After that, you need to relax the belt of the upper limbs and take a breath. This movement should be repeated 10-12 times. In this way, it is possible to stretch and relax the lateral muscles of the neck.
The starting position is the same as in the previous exercise.  5-6 minutes you need to rub the area above the shoulder blades and the interscapular zone. Do not worry if at the beginning of such exercises pain appears, over time they disappear.
Putting your fingertips to your temples, make light circular motions – this will help get rid of
    dizziness
  1. and reduce the intensity of headaches.

To avoid problems with the neck area, try to always keep your back straight and make sure that your workspace is properly organized.

And how do you cope with pain in the neck, share your experience on estet-portal.com.

You can also do a little warm-up by watching our video: