According to statistics, 80% of people have had back and neck pain and discomfort at least once. A sedentary lifestyle and sedentary work will do dirty work, leading to degenerative changes in the musculoskeletal system. However, by regularly taking physical exercises for cervical osteochondrosis, you can significantly improve your health and reduce pain.
Inducing factors for the development of osteochondrosis
According to experts from the Medical University, osteochondrosis of the spine ranks first in peripheral nervous system diseases and has become a serious social problem in many countries. The incidence of working-age people is very high, especially women-62% and men-38%. The high level of disability and economic loss make doctors in all countries look for a solution to this problem.
According to the experts who published the findings, genetics plays a major role in the development of the neurological manifestations of vertebral osteochondrosis. Therefore, all people at risk and onset of this disease should undergo special treatment exercises on a regular basis.
A set of exercises for exercise therapy of cervical osteochondrosis
If you have pain in your back, spine, or neck, you need to do the following exercises to reduce the pain, reduce inflammation, strengthen muscles to tie the waist, and prevent joint dysfunction:
- Stand up straight or sit in a chair. Lower your head and try to let your chin touch your neck. Fix the head at the point of maximum tension for 10 seconds. Go back to the starting position and repeat a few more times. To enhance the effect, you can put your palms together and put pressure on the back of your head with your hands.
- Stand up straight and lower your hands freely along your body. Start moving your shoulders up and down, moving up and down rhythmically. To enhance the effect, you can pick up a small dumbbell or a water bottle.
- Stand up straight with your arms crossed behind your head and your elbows bent. Pull your elbows back rhythmically, feeling the tension of your shoulder blades. If needed, you can perform multiple methods 10-15 times.
- Cross your palms and fix them on your forehead. Lower your head and resist with your hands. Relax and repeat the exercise a few times.
- Lie on your back, pull your head off the floor, and freeze in this position for 5-10 seconds. Relax and repeat a few times.
- Stand up or sit upright. Slowly turn your head to the left shoulder. Measure for a few seconds at the maximum voltage point. Repeat another way. To enhance the effect, bend one hand at the elbow at the back of the head and use it to stop the head from moving.
- Gently tilt your head to the side and try to put your ears on your shoulders. Repeat another way.
- Stand up straight and start to rotate, with your arms bent at your elbows, first forward, then backward.
Before performing therapeutic exercises, it is recommended that you consult your doctor first. If severe pain occurs, you must stop exercising and seek expert help.