Static exercises for the neck. Exercises for the neck with osteochondrosis
For the health and beauty of the neck, not only regular skin care in this area is required, but also the implementation of special exercises that will help strengthen the muscular corset and prevent the appearance of wrinkles. You can do them at any time, but it is best in the morning, after applying a nourishing cream to the skin.
These exercises are convenient in that they can be performed both at home and in the office. The complex takes no more than 5-7 minutes, while at first each exercise must be repeated 4-6 times, gradually increasing the number to 20-30 repetitions. Such gymnastics will be especially useful for those who spend a lot of time on their feet or sit at the computer for a long time.
Exercises can be performed several times a day, but with severe pain
in the neck or in the acute period of osteochondrosis, it is better to refrain from them.
Static exercises for the neck
For the treatment and prevention of osteochondrosis of the cervical spine, static (isometric) exercises are excellent, which also help prevent the appearance of wrinkles. During their execution, the muscles of the body tense without changing its position. This method helps to strengthen the muscular corset, improve skin tone and blood circulation in the neck area, thereby eliminating headaches, increasing a person's performance and reducing visible age-related changes.
The starting position can be any: standing, sitting or lying down. The main condition is a straight back and deployed shoulders.
Exercise 1: Imitation of stretching the neck
The right palm should be placed on the right cheek and put pressure on the head with the hand, trying to tilt it to the left, while resisting this pressure. The same should be repeated with the left palm.
Exercise 2: imitation of head tilts
For this exercise, you need to interlock your fingers with a “lock” and put your palms on your forehead, pressing on your head, as if wanting to throw it back, and at the same time resist pressure, tensing your neck muscles. This exercise can be slightly modified by placing your fingers on the back of your head and trying to tilt your head back while resisting with your hands.
Exercise 3: imitation of head turns
The right palm should be placed on the left cheek, slightly turning the head to the right, imitating the turn of the head to the left and resisting with the hand. The same must be repeated with the left palm.
Dynamic exercises for the neck
Dynamic exercises for the neck are based on turns and head rotations. During their implementation, neck muscles are trained, blood circulation and skin tone are improved, fatigue and headaches are relieved. Any starting position: standing, sitting or lying down. The main condition is a straight back and deployed shoulders.
Exercise 1: head turns
During this exercise, you should smoothly turn your head to the right and left, and then move on to sharper movements, repeating them in the same amount. After that, it is necessary to perform smooth turns of the head, slightly raising the chin, and also do the reverse exercise, lowering the chin and touching the shoulder with it.
Exercise 2: head tilts
It is necessary to tilt the head back to the limit and cover the upper lip with the lower one, then lower the head, touching the chest with the chin. Next stage exercises - tilting the head to the right and left, touching the shoulder with the ear.
Exercise 3: neck extension
The neck should be stretched forward, raising the chin up, and then push it back, pressing the chin tightly.
Take a break if you feel tired or dizzy
and after a while resume the exercises.
Expert: Margarita Vasilyeva, Candidate of Medical Sciences
Katerina Kapustina
Article publication date: 01/12/2016
Date of article update: 02.12.2018
Spinal osteochondrosis can cause a lot of trouble. Independently improve physical and emotional well-being, protect the body from the occurrence of exacerbations of the disease in the future will help exercise therapy for osteochondrosis of the cervical spine.
Regular gymnastics reduces the risk of recurrent exacerbations, reduces chronic pain in the neck and shoulders, restores sensitivity and strength in the hands, trains the vestibular apparatus (which reduces dizziness and headache).
It is better to start exercise therapy classes under the supervision of an instructor so that he teaches you how to perform all the exercises correctly. On the whole gymnastic complex, which includes blocks of isometric (without moving parts of the body in space) and dynamic activity, is simple to perform, and everyone can do gymnastics at home.
Every patient with cervical osteochondrosis who is engaged in exercise therapy should know this.
Therapeutic exercise for cervical osteochondrosis should not be carried out during an exacerbation of the disease. No need to try to "stretch" the neck, "disperse" the pain, somehow affect your condition. If you feel worse, contact a neurologist immediately!
If during X-ray or palpation of the spine, the doctor (neurologist) has determined that you have instability of the cervical vertebrae, be sure to visit an orthopedic salon or pharmacy and purchase a special soft neck collar. It will save you from dangerous complications when exercising.
Shants collar
Osteophytes - styloid bone growths visible on the x-ray of the spine - another reason to be more scrupulous about the choice of exercises for exercise therapy. With osteophytes, active movements in cervical region the spine during dynamic training should not be performed, otherwise you risk damaging the nerve trunks passing in the neck area with osteophytes.
Six exercises of the isometric complex
With isometric gymnastics, the trained area of \u200b\u200bthe body does not shift in space: that is, there will be no tilts, turns, swings here.
You or your partner put pressure on a part of the body, and the forces of the muscles counteract this pressure. Number of repetitions of the exercise this complex Exercise therapy for cervical osteochondrosis depends on the degree of your preparedness: it can be 3-4 repetitions on each side, and 6-8. The duration of the counteraction to the applied force during the execution of each repetition is 5-6 seconds.
The starting position in all exercises below is sitting exactly on a chair, feet shoulder-width apart.
№1
With the palm of your hand, press on the temple and cheekbones on one side (left palm - left cheek, right palm - right cheek).
Tighten the muscles of the neck, resisting the hand.
Repeat on the other side.
№2
Lock your fingers. In this position, press on the forehead with palms facing it.
Straining your neck, resist the pressure.
№3
Place your hands under your chin, closed into fists, and press your chin from the bottom up.
Without moving your head in space, resist.
№4
Interlock your fingers behind your head in a lock. In this position, press on the occipital-parietal region with your hands, as if trying to lower your head to your chest, and create resistance with your head.
№5
Place your right hand with an open palm in the area of \u200b\u200bthe left cheek and cheekbone. Press your hand on your face, as if trying to turn it to the right. Create resistance with the muscles of the neck.
Repeat the exercise for the opposite side.
№6
Lower your head to your chest and cross your arms at the back of your head. Press your hands on the back of the head, and with the forces of the neck muscles, counteract in such a way as to slowly return the head to a vertical position.
Ten exercises of the dynamic complex
Important Rules
When performing this type of exercise therapy, it is important not to overdo it:
- You can not make full turns of the head around / counterclockwise.
- The maximum tipping of the head back is fraught with deterioration of the condition, therefore it is contraindicated.
- Movements should not be abrupt, impetuous: do everything slowly, leisurely.
- Since osteochondrosis of the spine is often accompanied by posture instability, dizziness, physiotherapy exercises for cervical osteochondrosis should be carried out in a sitting position on a chair.
- The number of repetitions is 5-8.
Exercises
(if the table is not fully visible, scroll to the right)
| Initial position | Exercise |
|---|---|
|
1. Sit with your back straight on a chair, legs slightly apart. Stretch your arms in front of you with your hands forward. |
Clench your hands into fists - unclench them. Do the exercise several times, then shake your hands. |
|
2. Sit on a chair, feet in front of you shoulder width apart, hands on your knees. |
Raise your straightened arm out to the side, parallel to the floor. Without sudden movements, turn the torso together with the arm in one direction, with the other hand - in the other direction (left hand - turn the body to the left, right - to the right). |
|
3. Sit on a chair, legs slightly bent at the knees, place your hands on your waist. |
Tilt your head to the left and right, as if trying to reach the corresponding shoulder with your ear. |
|
4. Sitting position on a chair. Bend your arms as much as possible at the elbows (hands on the shoulders). |
Through the sides, raise bent arms to a position parallel to the floor and lower back. |
|
5. Sitting, rest your hands on the seat of the chair on the sides of the body. |
In this position, perform circles shoulder girdle first clockwise and then counterclockwise. |
|
6. Sitting position. |
With a small amplitude, turn your head left and right (as if looking left, then right). |
|
7. In a sitting position, clasp your hands in front of you in the lock. |
Raise your arms in this position up to the level of your head, then lower them down. |
|
8. Sitting position, hands on the chair seat. |
Tilt your head on your chest - return to a vertical position. |
|
9. Continue to sit in your chair. The arms are extended down along the body. |
Bend your elbows, sliding your torso with your palms up towards your armpits. In the same sliding motion, return your hands to their original position. |
|
10. Sit on a chair. Hands at the seams. |
Raise your outstretched left arm in front of you no higher than shoulder level. Palm down. Simultaneously straightened right hand pull back (palm up). Repeat for the other hand. |
Conclusion
Of course, physical therapy is not a panacea, and in order for help with osteochondrosis of the spine to be as effective as possible, a whole range of measures is needed, including medicines, manual therapy, and physiotherapy.
But exercise therapy for osteochondrosis of the cervical spine does not require special equipment and even significant space in the room; many exercises can be performed even at the workplace. And this is a great opportunity for every patient to help themselves. Regular classes physical therapy have a beneficial effect not only on the course of the disease and the symptoms of the disease, but also on the mood, relieving patients of feelings of depression, blues, fatigue and even depressive disorders.
Owner and responsible for the site and content: Afinogenov Alexey.
Isometric exercises for cervical osteochondrosis.For the treatment and prevention of osteochondrosis of the cervical spine are best suited isometric exercises. They are convenient because they do not require special equipment and can be used everywhere: at home, at work, in transport and even in traffic jams. It will also take quite a bit of time to complete this complex - no more than 5 minutes. They will be useful to anyone who sits at a desk for a long time, communicates with a computer or spends all day on their feet.
Such gymnastics will help create a good muscle corset and improve blood circulation in the neck area. In addition, by regularly performing these exercises, you will notice an improvement in memory, vision and mental performance. It's also a great way to shake things up after hours of sitting at your desk or paperwork. Perform this workout several times a day, every two to three hours, and the discomfort in the neck will be significantly reduced.
The first five exercises are performed only in isometric mode - you overcome resistance, but do not make any movements. Hold the tension for 5-7 seconds, then relax for 10-15 seconds and repeat 2-3 more times. Gradually increase the number of repetitions of each exercise to 7-8.
You can perform exercises from any starting position: standing, sitting or lying down. The main condition is a straight back and deployed shoulders. Don't forget to watch your breathing: tighten your muscles as you inhale, relax as you exhale.
1 Place your right hand on your right cheek. Press your hand on your head, trying to tilt it to the left, while resisting this pressure. The same with the left hand.
2 Interlace your fingers and place your palms on your forehead. Press down on your head as if you want to tilt it back, and at the same time resist the pressure by tensing the neck muscles.
3 Place two fists one below the other under the chin. Try to tilt your head down, resisting with your hands.
4 Interlace your fingers and place your palms on the back of your head. Trying to tilt your head back, resist with your hands.
5 Place your right hand on your left cheek, slightly turning your head to the right. Imitate turning your head to the left, resisting with your hand. The same with the left hand. The following two exercises can be done once a day, in addition to the previous movements. They are performed in dynamic mode, with head movement.
6 Tilt your head to your right shoulder, place your left hand on your left temple. Overcoming resistance, slowly, for 5-7 counts, straighten your head and return it to a neutral position. Repeat 2-3 times on each side.
7 Lower your chin to your chest and place your palms on the back of your head. Overcoming the resistance of the hands, raise your head for 5-7 counts. Repeat 2-3 times. It is good to add any movements for the muscles of the arms and shoulders to this complex: stretching, rotation of the shoulders, swinging the arms back. Just remember that it is strictly forbidden to make full circles with your head, throwing it back. This movement is especially dangerous in cervical osteochondrosis and the presence cardiovascular disease. It is better to perform semicircular movements of the head from one shoulder to the other.
This complex, of course, does not replace the usual gymnastics. It will only help you strengthen your neck muscles and improve your well-being with osteochondrosis. If osteochondrosis has passed into an acute stage and you feel severe pain in your neck, refrain from these exercises. The attending physician will tell you the movements you need.
8 out of 10 people are familiar with pain in the cervical spine. To cope with them, developed special exercises for the neck with osteochondrosis. Which ones - will tell today woman Club"Who is over 30."
Osteochondrosis: symptoms and treatment
Osteochondrosis is a scourge not only for office workers, musicians and writers, that is, all those who are forced to keep their necks in constant tension and their backs bent. Representatives of various professions, including very mobile ones, suffer from osteochondrosis.
Actually, pain is one of the symptoms of the disease, which is a degenerative-dystrophic change in the spine.
Allocate cervical, thoracic and lumbar spine.
It is cervical osteochondrosis that causes low mobility and sedentary work. With it, the neck muscles are weakened, and any load on the neck compresses the nerve endings and can lead to displacement of the vertebrae. Therefore, it is so important to perform exercises to strengthen muscles in osteochondrosis.
Symptoms of the disease:
- headache;
- dizziness when turning the head;
- neck pain radiating to the shoulder blade, arm, chest;
- general weakness.
If there are several signs of osteochondrosis, you should consult a doctor. After diagnosis with an MRI or tomography, the doctor will prescribe treatment.
Most often, the treatment of osteochondrosis includes medication (pain relievers and drugs that restore cartilage tissue), topical ointments and gels, acupuncture, and manual therapy. But all these measures should be supplemented by therapeutic exercises.
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Exercises for the neck with osteochondrosis
Therapeutic gymnastics for osteochondrosis has no less effect than drug therapy. Within a month of performing exercises against osteochondrosis of the neck, the state of health will significantly improve, dizziness will disappear, and the tone of the whole organism will increase.
But the main thing is that pain in the cervical region will significantly decrease.
To perform the exercises effectively, you will need:
- practice in a ventilated room;
- alternate physical exercise with respiratory;
- gradually increase the load;
- complete the exercises with relaxation and stretching exercises.
The complex consists of exercises for statics and dynamics, complementing each other. It is enough to perform 5 exercises of each type. The number of repetitions of exercises - 5.
The site komu-za30.ru advises to perform exercises for the neck muscles with osteochondrosis of the neck very carefully so as not to harm the body, not to overstrain the already weak muscles. The doctor will help determine the level of stress.
Dynamic exercises
These exercises are based on muscle contraction and relaxation.
- Standing straight, stretch, raising your hands to the top. As you exhale, lower your arms. Then, moving one hand to the side, turn and look at it. Return to starting position. Repeat for the other hand.
- From the previous position, slowly turn your head to the sides and up and down.
- Standing, while inhaling, take your elbows back, bring your shoulder blades together. When exhaling, point your elbows forward.
- Standing hands to the sides, do them rotational movements by increasing the amplitude.
- When inhaling from a standing position, bend to the right, turn your head to the left. As you exhale, raise one arm above your head. Return to standing position.
Static exercises
Static exercises for the muscles of the neck with cervical osteochondrosis consist in influencing a motionless body or while maintaining an uncomfortable body position. Such exercises can be done with weights, for example, with dumbbells.
- In a sitting position, tighten the muscles of the neck, with an effort to turn the head to one side, while inhaling, look behind the back down. Repeat on the other side.
- Standing straight, spread your arms to the sides, palms up. Bend your elbows and tighten your muscles, bringing your shoulder blades together as you inhale.
- Massage the head and neck, stroking and rubbing the muscles to relieve tension.
- Lying on your stomach, touch your chest with your chin, press your hands on the back of your head, straining your neck muscles. Hold tension for 10 seconds. Then tilt your head back as far as possible, also hold the position for 10 seconds. Finish the exercise with muscle relaxation.
- Lying on your side, put your palm on your stomach. On a slow breath, stick out the stomach, on the exhale - retract.
Given static exercises are exercises for the back and neck with osteochondrosis. They need to be done in slow pace, tensing the muscles and holding the pose for as long as possible. After such exercises, pain may occur, which quickly subsides.
Performing a set of exercises will give a number of effects in osteochondrosis: blood circulation will improve, mobility of the vertebrae will increase and the muscle corset will strengthen, pain will decrease significantly.
Contraindications to performing exercises for the back and neck with osteochondrosis are acute infections, myocardial infarction and aneurysms, severe myopia and severe forms of diabetes.
Who is over 30 - a club for women after 30.
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Gymnastics, if performed regularly, can be of great help, sometimes even decisive.
Neck pain often worries in the morning and may be associated with stress on the spine. For example, after long work at the computer, desktop, after performing physical activity.
The cervical vertebrae and intervertebral joints, under static load, were in a forced position for a long time. Their capsules, ligaments, muscles experience overload, overstrain, microcirculation and nutrition of these zones are disturbed.
Non-steroidal anti-inflammatory drugs (NSAIDs) are most often used to reduce pain in the cervical spine (and in other parts too).
More often - ibuprofen, indomethacin, diclofenac, meloxicam, ketoproene, nimesulide, etc. For external use, various gels, special creams, ointments, patches containing NSAIDs are used.
For any intensity of pain, it is very good to use the Shants collar. It is recommended to use it 2-3 hours a day. It helps to relax the muscles in the neck and shoulders.
Especially, the Shants collar is useful if the work is associated with a long-term static load on the neck muscles. Special gymnastics can be of great help in solving the problem of neck pain.
All of these methods are simple and effective. But, a very important question arises - when should you see a doctor, and when can you take some measures on your own?
Neck pain intense
You should know - if the pain in the neck radiates to the area of the shoulder girdle, to the shoulders, forearms, disturbs at night, disturbs sleep, is accompanied by periodic (more often during sleep) the occurrence of a feeling of numbness in the arm or arms, , headache.
Or, the pain is intense enough, accompanied by signsevere limitation of movement in the spine, shoulder joints This kind of pain cannot be treated on its own. You should definitely consult a doctor.
With chronic, moderate pain, localized in the neck, or in the area of the transition of the neck to the level thoracic spine, with a feeling of discomfort in the neck, tension neck muscles, a slight limitation of movements in the neck, which occurs more often in the morning and, if you have already consulted a doctor and passed the necessary examination, you can help yourself.
The most effective method of help is gymnastics. And, especially, in this case, static. Dynamic gymnastics with a problem in the neck is best done with a specialist in physiotherapy exercises.
In the case of self-study, static exercises will be optimal. They are not associated with movements, but only with the tension of the neck muscles. With static gymnastics, the paravertebral muscles tense up, but the neck itself, at the same time, remains motionless.
Static gymnastics
Learn a few simple exercises:
Exercise 1
- you need to lie on your stomach, on a flat, but not too hard surface. Lay your head to the side. Take a breath, hold your breath. Then press your cheek against the surface on which this cheek of yours lies. And continue this pressure for 5 - 6 seconds.
Then, exhale. On exhalation, the muscles of the neck relax, and, as a result of their sudden relaxation following the tension, the vertebrae are displaced from a painful, fixed state to a normal, mobile position. Repeat this exercise 3 - 4 times, in turn producing pressure on each cheek.
Exercise 2
You need to sit down. Place your hands on the back of your head, take a deep breath, hold your breath and press on the back of your head with your hands, and with the back of your head - on your hands.
At the same time, do not make any movements, exercise only pressure, muscle tension, lasting up to 5-6 seconds, then exhale, relax your muscles, remove your hands - slowly tilt your head forward under your own weight.
As you exhale, relax your muscles, slowly remove your hands from your forehead. The head will tilt back slightly.
Exercise 4
Place your palm on the cheek area (one), with a delayed breath, press your palm on your cheek, and your cheek on your palm (5-6 seconds). Repeat the same exercise on the other side.
So that neck pain stops bothering you, toRepeat each exercise 3-4 times, lasting up to 5-6 seconds. each. Start exercising without much effort, and gradually increase the pressure force and, accordingly, the resistance force, muscle tension.
At
repeat static gymnastics 1-2 times a day.
Combine static gymnastics with other types physical activity- swimming,
, various physiotherapy procedures,
massage. Choosing the right orthopedic mattress for you
.
Neck pain, discomfort will stop bothering you. You can get rid of them forever.
