According to statistics, 80% of people have experienced painful and uncomfortable sensations in the back and neck at least once. The sedentary lifestyle, the sedentary work do their dirty work, contributing to degenerative changes in the musculoskeletal system. However, by performing regular exercises for cervical osteochondrosis, you can significantly alleviate your well-being and reduce pain.
Risk factors for the development of osteochondrosis
According to experts from the Medical University, osteochondrosis of the spine occupies a leading position among the diseases of the peripheral nervous system, acting as a serious social problem in many countries. A high morbidity rate among people of working age, especially women - 62% versus men - 38%, high levels of disability and financial losses make doctors in all countries look for a solution to this problem.
According to the experts who published the results of their research, heredity plays a major role in the development of neurological manifestations of vertebral osteochondrosis, so all those who are at risk and suffering from seizures of this disease should regularly do special therapeutic exercises.
A set of exercises for exercise therapy for the neck with osteochondrosis
If your back, spine, or neck hurts, you should do the following exercises to reduce pain, reduce inflammation, strengthen the muscular corset, and prevent joint dysfunction:
- Stand upright or sit upright in a chair. Tilt your head down, trying to keep your chin touching your neck. Attach the head to the maximum tension point for 10 seconds. Return to the starting position and repeat a few more times. To enhance the effect, you can join your palms and apply pressure with your hands to the back of your head.
- Stand up straight, arms freely lowered along the body. Start moving your shoulders up and down, doing a rhythmic up and down. To enhance the effect, you can lift small dumbbells or water bottles.
- Stand up straight, cross your arms behind your head, bending them at the elbows. Rhythmically pull your elbows back, feeling the tension in the shoulders. If you want, you can perform many approaches 10-15 times.
- Cross your palms and fasten them to your forehead. Tilt your head down, resisting with your hands. Relax and repeat the exercise a few more times.
- Lie on your back, remove your head from the floor and freeze in this position for 5-10 seconds. Relax and repeat a few more times.
- Get up or sit up. Slowly turn your head towards your left shoulder. Measure at the maximum voltage point for a few seconds. Repeat the other way. To enhance the effect, place a hand bent at the elbow at the back of the head, resisting the movement of the head with it.
- Gently tilt your head to the side, trying to touch your ear to your shoulder. Repeat the other way.
- Stand up straight and start rotating with your arms bent at the elbows, first forward and then backward.
It is advisable to consult your doctor first before performing therapeutic exercises. If severe pain occurs, you should stop exercising and seek professional help.