According to statistics, 80% of people have experienced painful and uncomfortable feelings in the back and neck at least once. The sedentary lifestyle, the sedentary work does its dirty work, contributing to the degenerative changes in the musculoskeletal system. However, by performing regular physical exercises for cervical osteochondrosis, you can significantly relieve well-being and reduce pain.
Factors provoking the development of osteochondrosis
Experts at the University of Medicine say osteochondrosis of the spine is a leading disease of the peripheral nervous system and is a serious social problem in many countries. A large percentage of illnesses among people of working age, especially women - 62% compared to men - 38%, due to high disability and financial loss, doctors in all countries are looking for a solution to this problem.
According to experts who have published the results of their research, heredity plays a major role in the development of neurological manifestations of vertebral osteochondrosis, so all those at risk and those suffering from this disease must regularly undergo special therapeutic exercises.
Exercise kit for osteochondrosis neck training therapy
If you have pain in your back, spine, neck, you should perform the following exercises to reduce pain, reduce inflammation, strengthen the ligament, and prevent joint dysfunction:
- Stand up straight or sit up straight in a chair. Tilt your head and try to touch your chin to your neck. Secure the head at the maximum voltage point for 10 seconds. Return to starting position and repeat a few more times. To increase the effect, fold your palms and apply pressure to the back of your head.
- Stand up straight, lower your hands along your body. Start moving your shoulders up and down, rhythmically up and down. You can add small dumbbells or water bottles to enhance the effect.
- Stand up straight, cross your arms behind your head, bending at your elbows. He pulls his elbows back rhythmically, feeling the tension in his shoulder blades. If desired, you can perform multiple approaches 10-15 times.
- Cross your palms and fasten them on your forehead. Tilt your head and resist it with your hands. Relax and repeat the exercise a few more times.
- Lie on your back, tear your head off the floor, and freeze in this position for 5-10 seconds. Relax and repeat a few more times.
- Stand up or sit up straight. Slowly turn your head toward your left shoulder. Measure the maximum voltage for a few seconds. Repeat the other way. To enhance the effect, place your hands bent at the elbows on the back of your head to resist movement.
- Gently tilt your head to the side, trying to touch your ear with your shoulder. Repeat the other way.
- Stand up straight and start rotating with your arms bent, first forward and then backward.
It is recommended that you consult your doctor first before performing therapeutic exercises. If you experience severe pain, you should stop exercising and seek professional help.