Exercises for the cervical spine - prevention and treatment of osteochondrosis

Osteochondrosis of the cervical region is a degenerative lesion of the intervertebral discs. It is the cervical section that is the most vulnerable to injury and disc displacement part of the spine. He does not have a good muscular corset, an anatomically different structure of the vertebrae, close enough to each other , is added to this. Therefore, even with a small load, dislocation of the discs leading to compression of the nerves and blood vessels can occur, and this is very serious because of the presence of arteries involved in supplying the brain with blood in this part.

Exercises for the cervical spine take an important place in the prevention of this disease and can reduce the burden on intervertebral disks, and improve metabolism and keep in a tone the emotional state of any person.

Today, there are exercises for the cervical spine, which, by doing, can significantly reduce the risk of this disease. If it was not possible to avoid the disease, then exercises with osteochondrosis of the cervical department should be developed in the form of an individual exercise plan (exercise therapy).

So, if a diagnosis has already been made, and it says "cervical osteochondrosis," exercises that can alleviate discomfort should be tried regularly and in the order given.

1. Attach to the forehead palm and, straining the muscles of the neck, press your forehead against your palm, which should simulate resistance to forehead pressure for 10 seconds. Execute the exercise you need up to 4 times.
2. Attach the right palm to the right temple and, with the tension of the neck muscles, press them on the palm for 10 seconds with the amount of execution - up to 4 times. Similarly, perform an exercise involving the left palm and the left temple.
3. Throw your head back and gradually lower it, overcoming the resistance of the neck muscles in tension. The end of the exercise is to press the chin to the jugular fossa. Repeat up to 6 times.
4. Stand up straight with your shoulders wide. Turn the head slowly to the right (up to 6 times) and to the left to the maximum position.
5. Lower the chin to the neck and in this position slowly turn the head alternately left and right up to 6 times.
6. Throw your head back and try to reach out with your left ear to your own shoulder, then - right to the right shoulder. Repeat to each side up to 6 times.

In case of an exacerbation of the disease, exercises for the cervical spine should be performed in the prone position to reduce the pressure on the discs:

1. Lie on your back, straighten your legs, put your hands along the trunk. Bent legs in the knees to pull to the belly, clasping them with their hands. In this position, raise your head and try to touch your forehead with your knees. Very slowly straighten his legs and raise his head.

2. Lying on the stomach, hands to put along the body, legs straighten. Raise your shoulders and head, leaning on your legs and stomach.

3. Lie down straight with your hands apart. Slightly tearing off the floor, turn the body to the right, reach out with his left hand the right palm.

4. Lying on the abdomen with arms stretched along the body with palms up, while the chin should be at the same level with the location of the trunk. Relax and slowly turn your head to the right and left one by one. The greatest effect of this exercise will be achieved if you turn your head so that it touches the ear of the floor.

5. Lie on your stomach, keep your chin in the palm of your hand, relax the muscles of your neck, slowly turn your head to the left and right, trying to touch the floor with your ear.

On average, the number of repetitions of each exercise should be from 5 to 10 times.

Thus, by performing regular exercises for the cervical spine, it is possible not only to reduce pain in this area, but also to avoid headaches, and also to prevent such a dangerous disease as a hernia.