In order to significantly improve the condition of a patient with cervical osteochondrosis, physical therapy (PT) is often used. It helps to get rid of many of the symptoms of this unpleasant disease.
How exactly do the exercises help?
Regular physical therapy for cervical osteochondrosis makes muscles stronger, relieves muscle spasms, increases blood circulation and improves the condition of the intervertebral discs. If you choose the right set of exercises, it will help you get rid of the unpleasant sensations that often accompany cervical osteochondrosis. These include headaches, shoulder and arm pain, and dizziness.
It is not always possible to contact a specialist. In principle it is not a problem to do physiotherapy yourself. These exercises can be easily performed at home. There are simple sets of exercises that even a beginner can handle. One of these complexes will be presented below.
What should we not forget when carrying out physical therapy for cervical osteochondrosis? When performing exercises of the physical therapy complex for cervical osteochondrosis, do not forget the following rules. This is important for your safety. The exercises will only be effective if performed correctly. Furthermore, performing the exercises incorrectly can cause serious damage to the spine.
Contraindications to physical therapy for osteochondrosis
- It is not possible to perform exercises during the acute phase of osteochondrosis. It is unacceptable to carry them out through pain.
- Perform movements slowly, do not make sudden movements.
- Remember that if you have cervical osteochondrosis you cannot make circular movements with your head. Also, don't throw your head back.
- Don't be tempted by advertising for cervical traction devices. It is not safe to use such devices without consulting a specialist. Simple carelessness can cause serious injuries.
- If you have been diagnosed with intervertebral hernia, it is unacceptable to perform these and other exercises without consulting a doctor!
An approximate complex of physical therapy for cervical osteochondrosis in the non-acute stage
You should start with a warm-up. You can use regular walking in place as a warm-up exercise. It will be effective to walk first on the whole foot, then on the toes and heels. In this case, the arms should be relaxed, hanging freely, the shoulders should be straightened and slightly lowered. The heating duration is 2-3 minutes.
1. Exercise aimed at relaxing the neck muscles
Standing straight. Your arms should hang freely along your body. Clench your fists, hold out your arms. At the same time, lower your shoulders and shoulder blades and straighten your back. Hold the tension for 30 seconds. Then relax and let your arms swing freely.
2. Tilt your head to the side
This exercise can be performed both standing and sitting.
Gently tilt your head to the side (dropping your ear towards your shoulder). Feel your neck muscles lengthening. Hold this position for 10-15 seconds. Then slowly return to the starting position and tilt your head to the other side. It is very important to perform this exercise as carefully as possible to avoid pain.
3. Turn your head to the side
This exercise can be performed both standing and sitting.
Tilt your head down. Try touching the jugular cavity with your chin. Turn your head to the right, as if sliding your chin along the top of your sternum. Stay in this position for 3 – 6 seconds. Then slowly turn in the opposite direction. Repeat this exercise in each direction 5 – 7 times.
4. Raise and lower your shoulders
You can perform this exercise either standing or sitting.
Raise your shoulders as high as you can without moving them forward. Lower them, pull them back slightly, as if straightening them. Repeat 6 – 8 times.
5. Move your shoulders back and forth
This exercise can be performed both standing and sitting.
Starting position – shoulders freely straightened and lowered. We raise our shoulders and move them forward. Then you need to return to the starting position. Pull your shoulders back, try to close your shoulder blades. Return to the starting position. Repeat the exercise 6 – 8 times.
6. Tilt your head forward
This exercise can also be performed standing or sitting.
Bend your neck forward, gently lower your chin to your chest. Then you need to straighten up slowly. Repeat the exercise 6 – 8 times. Important: keep your back straight!
7. Bring your arms back
We perform this exercise standing or sitting.
Extend your arms to the sides, lower your shoulders. Press your shoulder blades towards your back. Straight outstretched arms will move slightly back. Return to the starting position. Repeat the exercise 6-8 times. When performing this exercise, you should move your arms as little as possible and try to use only your back muscles.
8. Rotate the brushes
Arms at your sides, shoulders down. Bend your elbows, clench your hands into fists. Perform 4 circular rotations of the wrist joint, without lowering the elbows, in one direction, then 4 times in the other. Repeat 4 – 6 times in each direction.
9. Rotate your elbows
The starting position is the same as the previous two. Make 4 circular rotations of the elbow joint in one direction and the other. There is no need to lower your elbows. Repeat 4 – 6 times in each direction.
10. Rotate your shoulders
Extend your arms to the sides, lower your shoulders. Perform 4 shoulder joint rotations in each direction. Repeat 4 to 6 times.
11. Raise and lower your hands
Relax your shoulders and arms. We raise our hands high, then lower them freely. Breathing should be free and relaxed. Repeat 4 – 6 times.