Damage to the joints in the neck area or the cartilage of the spine can make life very complicated. When cervical osteochondrosis occurs, many sports become impractical because intense physical activity can lead to complications. However, don't panic too soon, because osteochondrosis is not a word, and there is a lot of exercise at home that can easily relieve symptoms or even deal with the disease completely.
Choice of physical exercise
For cervical osteochondrosis, the muscles need to be strengthened, which will partially relieve the spine and improve blood circulation. Regularly performing exercises that benefit the neck muscles, with the help of a set of exercises compiled by professionals, can significantly relieve the symptoms of the disease.
If a health problem arises, the first step in preparing to exercise at home should be to see a doctor. He will conduct an examination, after which he will be able to advise you on which physical activities are contraindicated, which may ease the course of the disease, or even help in coping with it.
You should not delay contacting a medical facility as it is much easier to get rid of the disease in its early stages. And you should not opt for physical activity without contacting a specialist, because in the case of osteochondrosis, self-medication with the aid of fitness does not bring relief, it can exacerbate the situation.
Meanwhile, your doctor can provide you with a full range of physical exercises for neck problems and show you how to do it right for best results. Notably, despite its deceptive simplicity, all elements of the proposed exercise therapy contribute to improved well-being.
Exercise at home: rules and goals for training
Correct and regular exercise at home can help significantly improve well-being. First, this is due to increased blood flow and accelerated metabolism. And spinal muscles that have been in good shape will not allow osteochondrosis to progress further. As a result, the pain goes away, and if you don't stop exercising, it goes away forever.
To expedite a positive result, please note the following recommendations:
- Only regular exercise can help get rid of health problems. A sedentary job is a reason to give them twice the attention.
- It is recommended to stretch the back and neck muscles 8-10 times during the day. It can be self massage or just walking.
- Take control of your posture, don't be listless, and try to keep your back straight throughout the day and keep your head in line with it. This will allow you to distribute the load evenly throughout your body, keep your body fit, and likely avoid the need for regular therapeutic exercises.
- Try to avoid sleeping on your stomach - this will prevent swelling of the cervical muscles and significantly improve your health in the morning.
- Water helps maintain muscle tone throughout the body, so don't neglect your daily intake. Dehydration only exacerbates the condition.
When exercising at home, the movement should be smooth, without jerking, and the range of motion should not change. Take classes where nothing will hinder your activity. Activewear should also provide complete freedom of movement. Try to diversify your exercise routine, but don't overload your muscles.
Bottom line: If your health deteriorates during exercise or gymnastics, stop exercising immediately and seek medical attention as soon as possible. Any advice from experts must be implicitly and fully implemented.
Best Exercises for Cervical Osteochondrosis
If your blood pressure is high, your spine is injured, or you've been diagnosed with cancer, it's best not to risk your health by doing the exercises listed below.
Starting position: feet shoulder-width apart, hands on waist, back straight, shoulders spread.
- Turn your head without tilting it, first in one direction, then in the other.
- Tilt your head to the right, try to touch your ears to your shoulders, then return to the starting position and repeat the tilt to the other side.
- Tilt your head forward. After touching your chest with your chin, turn it slightly, first in one direction, then the other, and back to the original position.
- Alternately lean your torso to the right, forward, and left.
- With your hands on your shoulders, rotate your arms forward and then in the opposite direction.
Each fitness exercise must be repeated at least ten times. It is recommended to do the first exercise after waking up in the morning, then it is recommended to repeat it several times throughout the day.
There are also several simple ways to restore blood circulation in the neck area without interrupting the working process. You need to repeat these exercises twice with each hand.
- Keeping your back straight, place your palms on your forehead, tighten your neck muscles, and press it.
- Try to work your neck muscles by placing your palms on the back of your head and pressing down with your head.
- Place your palms on your neck, lift your chin slightly, and use your fingers to lightly press the muscles. Then release the pressure, tilt your head slightly to one side, and push again.
Regularly perform the recommended exercise therapy complex and within a few weeks you will get the following results:
- The annoying headache will go away;
- Brain activity increases;
- pressure will return to normal;
- The stiffness in the cervical spine will disappear.
This is all thanks to the systemic tension and stretching of the neck muscles, increased muscle tone and improved blood circulation. The main thing is not to stop paying attention to exercise after the symptoms of the disease have disappeared.