A sedentary lifestyle and lack of exercise often lead to various ailments and illnesses that manifest themselves in seemingly insignificant symptoms.Therefore, few people pay attention to periodic attacks of dizziness, sudden increases in blood pressure or neck pain.But often, with the help of these symptoms, a person's body signals the onset of a serious disease - cervical osteochondrosis, in which negative changes begin to develop in the spine, including disruption of cell nutrition and metabolism, as well as thinning of the vertebrae.To prevent the development of the disease, it is necessary to regularly perform light warm-up exercises for the cervical spine, straighten it and restore blood circulation.
Gymnastics rules for neck pain
In the modern world, osteochondrosis of the cervical spine is becoming more common among young people, although it was previously considered a problem for older people.
The reasons provoking its appearance:
- obesity;
- neck injuries;
- flat feet;
- regular hypothermia;
- incorrect posture;
- sedentary work or monotonous work in one position.
The body is characterized by a rational distribution of strength and energy, and when the physical load on one department decreases, blood circulation and all metabolic processes in this area slow down.The nutrient input becomes less, the cells of the joints, muscles and ligaments become more fragile and the usual strain becomes unbearable.To correct this situation, it is necessary to gradually increase the load on this department, thereby accelerating metabolic processes.Through regular exercise, many people manage to improve the tone of the neck muscles, strengthen them and increase blood circulation in this area.
When conducting training to reduce neck pain, dizziness and pressure changes, you must follow a number of rules:
- The exercises should be performed when the disease has subsided or the neck pain has disappeared.There should be no pain during training: if it occurs, it is necessary to reduce the load on the muscles or stop training altogether.If osteochondrosis is the result of an injury, the exercise program should be selected by a physiotherapy instructor.
- An important condition for the effectiveness of classes is monitoring your posture.Incorrect posture leads to wear and tear on the vertebrae due to asymmetrical loads.The best option would be to perform the complex in front of a mirror, which allows you to track the smallest nuances in changes in posture.If an exercise leads to poor posture, the load must be reduced.
- If there is such a diagnosis, all movements should be carried out very gently and carefully, without sudden jerks.
- A set of exercises lasts an average of 20 minutes, and if a person copes faster, the pace of movements needs to be reconsidered: most likely it is too high.
- Training should be conducted regularly and, if possible, complete the entire program.If there is not enough time for a full-fledged lesson, you can divide the complex into several phases and conduct them throughout the day.
Even in the absence of this disease and a sedentary lifestyle, its prevention is necessary.
It is recommended to perform exercises from the presented complex in the middle of the day or in the evening to relieve tension in the cervical spine.
A set of exercises for osteochondrosis of the neck
The proposed complex can be used both in the acute stage of osteochondrosis (but only if there is no neck pain) and for preventive measures.The program consists of three blocks that are carried out over 20 minutes.
At the first stage, each element is repeated ten times:
- Stand upright, arms along your body, shoulders stretched.Gently turn the head from side to side, stopping when the chin reaches the shoulder line.
- Bend your head forward and try to touch your chin to your chest.The jaw should remain motionless, the neck muscles should not be subject to strong tension.
- Move your head back and press your chin into your neck.During the exercise it is important not to raise your head.
The second block of elements is also repeated 10 times:
- The palms are folded into a lock, the inside is placed on the forehead, the elbows are placed to the sides.Press your forehead firmly onto your palms, tensing your neck muscles.The hands must be kept motionless.
- 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 motionless.
- Raise your shoulders as high as possible without moving them forward or back.Hold the position for 15-20 seconds and then relax.
The third fitness exercise block is repeated 7 times:
- Place your hands on your forehead and spread your elbows to the sides.Slowly lower your head, overcoming the resistance of the upper limbs, and then gently return to the starting point of the element.
- The hands are crossed on the head, the chin is lowered.Raise your head to a straight position, resisting the pressure exerted by your upper limbs.
- Place the left palm on the right temple.Resist the pressure, tilt your head toward your right shoulder, then switch hands.
The program must be carried out at least three times a week, but if possible daily.
Prevention of osteochondrosis
The main disadvantage of sitting work is that with general immobility of the trunk, a large load falls on the neck muscles.The person feels extremely tired and feels the need to move to a horizontal position.In reality, it is enough to redistribute the load, shifting it to the shoulders and back, and also straightening the legs.
To prevent various illnesses caused by sedentary work, the following warm-up is recommended:
- Stand up straight, shake your arms, then your legs, stretch your back muscles and stretch your arms above your head.
- Perform several rotations of the head from side to side and then perform a series of bends.
- Knead the lower back with multiple twists and tilts of the body.
- Intensively massage the neck and back of the head with your fingertips.
- Place your palms on your shoulder blades and rub this area.
- Simply massage the temples, ears and back of the head.
Timely prevention of osteochondrosis also helps to reduce tension in the neck, accelerate blood circulation and improve brain performance.