A sedentary lifestyle and lack of exercise often lead to a variety of seemingly minor ailments.As a result, few people notice periodic episodes of dizziness, sudden increases in blood pressure, or neck pain.But often, with the help of these symptoms, the body signals to people about the onset of a serious disease - cervical osteochondrosis, in which the spine begins to undergo negative changes, including the destruction of cell nutrition and metabolism and the thinning of the vertebrae.In order to prevent the progression of the disease, it is necessary to gently warm up the cervical spine regularly to straighten it and restore blood circulation.
Neck Pain Gymnastics Rules
In the modern world, cervical osteochondrosis is becoming increasingly common in younger people, although previously it was considered a problem of the elderly.
Reasons for its appearance:
- overweight;
- neck injuries;
- flatfoot;
- periodic hypothermia;
- incorrect posture;
- Sedentary work or monotonous activities in one location.
The body is characterized by a rational distribution of force and energy, and if the physical load on any one part is reduced, then the blood circulation and all metabolic processes in that part will slow down.The influx of nutrients is reduced, the cells of joints, muscles and ligaments become more fragile, making normal loads unbearable.In order to correct this situation, it is necessary to gradually increase the load on this department and accelerate the metabolic process.Through regular exercise, many people are able to improve neck muscle tone, increase neck muscle strength, and increase blood supply to the area.
When performing exercises designed to reduce neck pain, dizziness and pressure changes, you must follow some rules:
- Exercises should be performed after the disease has subsided or the neck pain has resolved.Pain should not occur during training: if pain occurs, it is necessary to reduce the load on the muscles or stop the exercise completely.If osteochondrosis is the result of an injury, then the training program should be chosen by a physical therapy trainer.
- An important condition for the effectiveness of the course is the need to monitor your posture.Improper body posture can cause wear on the vertebrae due to asymmetrical loading.The best option is to perform complex exercises in front of a mirror, which will allow you to track the smallest nuances of changes in body posture.If any movement results in poor posture, the load must be reduced.
- If there is such a diagnosis, all movements should be performed very smoothly and carefully, without sudden jerks.
- A set of exercises takes an average of 20 minutes. If a person responds faster, then the rhythm of the movements needs to be reconsidered: it is probably too fast.
- Training should be conducted regularly and, if possible, through the entire program.If there is not enough time for a complete lesson, then you can divide a complex lesson into several stages and do it throughout the day.
Even if you don't have the disease and don't lead a sedentary lifestyle, prevention is needed.
It is recommended to perform exercises of the presented complex at noon or in the evening to relieve tension in the cervical spine.
Set of exercises for osteochondrosis of the neck
The proposed complex can be used both in the acute phase of osteochondrosis (but only if there is no neck pain) and in preventive measures.The show consists of three parts with a performance time of over 20 minutes.
In the first stage, each element is repeated 10 times:
- Stand straight with your arms down along your body and your shoulders straight.Smoothly turn your head from side to side, stopping when your chin reaches the shoulder line.
- Bend your head forward and try to touch your chin to your chest.The jaw should remain still and the neck muscles should not be put under strong tension.
- Move your head back and press your chin toward your neck.During the exercise, it is important not to raise your head.
The second block of elements is also repeated 10 times:
- Fold your palms into a lock shape, place the insides on your forehead, and place your elbows at your sides.Press your forehead firmly into your palms and tense your neck muscles.The hands must remain still.
- They put their palms on their temples: they press their head first on one hand, then on the other, trying to overcome their resistance.The body should remain still.
- Raise your shoulders as high as possible without moving forward or backward.Hold this position for 15-20 seconds, then relax.
The third set of fitness exercises is repeated 7 times:
- Place your hands on your forehead and spread your elbows out to the sides.Lower your head slowly, overcoming the resistance of your upper body, and then return smoothly to the starting point of the element.
- Hold your hands above your head and lower your chin.Lift your head to a straight position, resisting the pressure exerted by your upper body.
- Place your left palm on your right temple.Resisting the pressure, tilt your head toward your right shoulder, then switch hands.
This program must be carried out at least three times a week, but if possible once a day.
Prevent osteochondrosis
The main disadvantage of sedentary work is that, since the torso is generally immobile, the neck muscles are under heavy load.The patient will experience extreme fatigue and need to move to a horizontal position.In fact, it is enough to simply redistribute the load, transfer it to the shoulders and back, and stretch the legs.
In order to prevent various diseases during sedentary work, the following warm-up activities are recommended:
- Stand up straight and shake your arms, then your legs, to stretch your back muscles and reach your arms overhead.
- Turn your head from side to side a few times and perform a series of bends.
- Knead your lower back with several turns and tilts of your body.
- Use your fingertips to concentrate on massaging the neck and back of the head.
- Place your palms on your shoulder blades and rub the area.
- Easily massage temples, ears and back of head.
Timely prevention of osteochondrosis can also help reduce neck tension, accelerate blood circulation, and improve brain function.