Exercise therapy and gymnastics for cervical osteochondrosis: a selection of the best exercises for treatment and prevention

The importance of physical therapy for cervical osteochondrosis

Therapeutic exercise (physical therapy) is a preventive exercise that prevents exacerbation of various diseases and is used very effectively for cervical osteochondrosis. Repeating the same exercise several times brings undeniable benefits. Exercise therapy significantly improves the patient’s condition and helps cope with pain. Osteochondrosis gradually recedes, because after exercise therapy:

blood supply noticeably improves;
the muscles of the neck and back are strengthened;
the spine in the neck area becomes mobile;
pinched nerves are restored;
improves neck flexibility and shoulder movement;
pain decreases.

Contraindications

Despite the relative safety of the gymnastics complex, there are a number of situations when Shishonin’s exercises should be postponed or even abandoned.

Such restrictions include:

hypertensive crisis (Fig. 1);
periods of exacerbation of chronic diseases;
acute infectious processes;
exacerbation of cervical osteochondrosis;
exacerbation of joint diseases, rheumatological diseases;
recovery period after a stroke or heart attack;
recent meningitis;
oncological neoplasms;
bleeding;
general exhaustion of the body [7].

It is also important to remember that a set of exercises cannot be considered as an isolated treatment method. Shishonin gymnastics is an effective addition to the main methods of treating hypertension, and exercises from this complex can reduce the number of antihypertensive drugs.

Rules for doing exercises at home

In order for therapeutic exercises to be beneficial and not aggravate the problem, you need to follow a number of simple but important recommendations:

consult your doctor first. In the acute phase of cervical osteochondrosis, it is unsafe to do exercises. First you need to reduce the pain, achieve the onset of remission;
do gymnastics on a flat, hard surface;
measure your heart rate before, during and after exercise. You can do this the old way (using a stopwatch and fingers), or use a fitness bracelet. If the pulse is above 129, reduce the load;
Movements with cervical osteochondrosis should be performed smoothly. Increase amplitude and intensity gradually;
Regularity of gymnastics and a systematic approach are important;
if the exercises for therapeutic exercises are chosen incorrectly, the effect of treating cervical osteochondrosis may be the opposite. Therefore, everything needs to be discussed with the doctor.

What is hypertension and why is it dangerous?

Blood pressure (BP) values show how much pressure the blood exerts on the walls of blood vessels when the heart contracts and relaxes.
If the values on the tonometer show figures of 140/90 mm Hg or more, this indicates an increase in blood pressure, and if this condition persists for a long time, it indicates hypertension [1]. Hypertension can occur independently or develop as a consequence of other pathologies - in this case, secondary hypertension develops. If the cause of high blood pressure cannot be eliminated, the disease is chronic and, without proper treatment, constantly progresses [1]. The danger of hypertension lies not in the fact of increased pressure, but in the consequences of this condition. Pathology significantly increases the risk of dangerous cardiovascular disorders - cardiac failure, arrhythmia, heart attack and stroke [2]. Also, against the background of a prolonged increase in blood pressure, damage to the heart, brain structures, kidney vessels, and eyes occurs [1]. A sharp rise in pressure (in some cases - up to 200/120 mm Hg and above) is dangerous due to the risk of a hypertensive crisis - a set of symptoms that develop due to overstrain of the circulatory system at a time of high blood pressure (Fig. 1). This condition can be life-threatening - heart attacks and strokes most often occur precisely at the time of a hypertensive crisis [3].

Figure 1. Signs of a hypertensive crisis. Source: MedPortal

At the same time, the symptoms of hypertension may not appear for a long time - the pathology is called the “silent killer”, since patients often do not measure their blood pressure for years and, accordingly, are not aware of its increase. As the condition worsens, signs of the disease may appear, such as:

weakness;
headaches, especially in the morning;
causeless nosebleeds;
arrhythmias - complaints of palpitations, irregular heart function;
deterioration of vision - “loss” of areas of vision, flashing “dots” before the eyes;
tinnitus.

An intense increase in blood pressure is often accompanied by loss of energy, facial flushing, nausea and vomiting, sweating, anxiety, varying degrees of impaired consciousness, chest pain and other symptoms, but in some cases even a hypertensive crisis can occur asymptomatically [2].

Important! The only way to determine and assess the course of hypertension is to measure blood pressure, so people with this diagnosis need not only to be regularly monitored by a therapist or cardiologist, but also to independently monitor their blood pressure [2].

Treatment of the pathology depends on the type of hypertension - if the pressure rises due to other diseases, it is necessary first of all to restore dysfunction of these organs, and in the primary form of the pathology (hypertension), blood pressure can be normalized only with the help of constant medication and non-drug therapy [2; 3].

Set of exercises

Gymnastic exercises for cervical osteochondrosis are aimed at:

elimination of spasm;
improved coordination;
strengthening the spine, chest muscles, back, neck;
at the beginning of gymnastics, regardless of the chosen technique, you need to prepare and warm up the muscles.

Warm-up and its importance

If you suddenly start the exercises directly, neglecting the preparation of the body, there is a risk of damaging the ligaments, getting a sprain, and increasing the pain syndrome. Warming up for cervical osteochondrosis is simple and does not take much time. Approximate algorithm of actions:

Walking in place for 2-3 minutes.
Turn the body to the sides. Raising and spreading your arms to the sides. If you can’t lift it all the way right away, don’t be discouraged. Gradually, as you get rid of cervical osteochondrosis, the range of movements will increase.
Slow circular movements of the shoulders.
Smooth turns of the head left and right.
Warm-up takes 7-10 minutes. It can be done before gymnastics, as well as during the day, to disperse the blood and eliminate congestion in the spine and muscles.
Next, you should move on to the selected complex of therapeutic exercises.

Exercises according to Bubnovsky

Features of performing gymnastics using this method:

the complex varies depending on the condition of the spine and the physiological characteristics of the patient;
it is permissible to move through pain if it is moderate;
It is allowed to do gymnastics for hypertension and headaches;
general exercises for cervical osteochondrosis;
lower your chin to your chest. Then straighten your neck and slightly pull your head forward;
from the previous position, stretch your beard towards the armpit. Then do the same, but in the other direction;
Turn your neck to the left, look at the ceiling. Then to the right and to the ceiling;
First, bring your hands together above your head, then spread them to the side. Turn your neck so that you can see the hand of one or the other hand;
stretch, pointing your palms towards the ceiling. The chin moves forward, parallel to the floor;
strength exercises in the fight against cervical osteochondrosis;
Usually you need exercise equipment, but for home gymnastics you can get by with improvised means. Do it during remission of cervical osteochondrosis and for its prevention;
push-ups on chairs. In this case, the hands are placed on 2 chairs standing nearby, and the feet are placed on the sofa or bed;
gymnastic exercises with dumbbells from a lying position. Instead of dumbbells, you can take bottles of water or sand. As you inhale, place your arms in front of you; as you exhale, throw them behind your head;
similar to exercise 2, but we direct our hands not behind the head, but to the sides;
being between 2 chairs, lift your body, resting your hands on the seat;
Do each exercise 10 to 15 times.

Shishonin's set of exercises

The advantages of gymnastics in the treatment of cervical osteochondrosis:

simplicity;
safety (gentle mode);
does not require time investment. Takes no more than 25 minutes.

Basic exercises of therapeutic gymnastics:

Spring. Tilt your head forward as much as possible. Count to 10, straighten up. Repeat 5-10 times.
Goose. Leaning your neck forward, stretch your beard to the right. Get up and do the exercise, but only to the left. Just 3 repetitions in each direction.
Frame. Hand parallel to the floor. The palm presses on one shoulder, the chin on the other. Then, vice versa.
Heron. Sit on a chair. Take your arms back. Take a proud pose (chest wheel). Tilt your head back slightly, reaching your chin toward the ceiling.
Raise your arms above your head. Keeping your back and head straight, stretch your arms to the right, then to the left.

Stretching exercises for cervical osteochondrosis will help relieve spasms and prevent pain:

Place your left hand on your head and pull it towards your shoulder. The tilt should be such that the neck muscles are felt. Perform a similar exercise on the right side.
Place your palms together at the back of your head and, pressing on your head, lower it as low as possible.
Complete the previous exercise, adding side bends.
Perform self-massage, making stroking and kneading movements. Needed to calm muscles after gymnastics.

Butrimov's set of exercises

Pull your chin forward.
Turn the head to the sides, with the beard reaching towards the shoulders.
Lower your head down, in this position perform turns to the sides and upwards.
Describe a semicircle with your chin, in the direction from one shoulder to the other. Don't raise your shoulders.
Tilt your head back. Turn your neck to the sides. The gaze is directed to the floor.

Dr. Burtimov’s rule for gymnastics for cervical osteochondrosis: “If you doubt that the exercise will work, do not do it without a doctor.”

Gitta exercise set

Lie down on a hard surface. Place your neck on the cushion. Turn your head to the sides.
Sit down, straighten your back. Nod your head as if you agree with someone.
Now, in the same position, deny the information, as if you were saying “No.”
Lie down with your legs bent. Rotate your body from side to side.
Lying on your stomach, lift your head and shoulders without using your hands.

Dikul's set of exercises

With cervical osteochondrosis, the condition can worsen to such an extent that it becomes almost impossible to move. Dikul’s gymnastics also helps in such cases. There are many exercises, some of them require special equipment. But some are easy to make at home:

Place your right hand on your left ear. Pull your head to the right, raise your left arm parallel to the floor, bend slightly at the elbow. Hold for 7 seconds and smoothly return to the starting position. Repeat 8 times. Do the same in the opposite direction.
Place your palms in front of you, place them behind your head, pressing on the back of your head, and lower it down. Try to round your back and bend down as low as possible. Return to starting position.
While sitting at the table, lean on your elbows. Place your palms on your chin. Turn your head to the sides.
Press with your palms together on the back of your head. Overcoming resistance, move your head back.

A set of exercises on the Evminov board

This mini exercise machine works not only on the cervical spine. It is effective for osteochondrosis of any part of the spine. In order to work the neck, you should additionally purchase a Glisson loop. It fixes the chin and neck, helps stretch muscles and release pinched nerve endings.

Gymnastics on the Evminov board should be carried out under the supervision of a specialist, so as not to make the condition even worse.

Norbekov's set of exercises

The author of the methods attaches great importance to mood and positive thinking. His system involves changing the attitude towards life in general and therefore helps to improve the health of the entire body.

Gymnastics for cervical osteochondrosis:

lower your chin to your chest, slightly tensing your neck muscles;
throwing the head back;
tilting the head to the side so that the ear touches the shoulder;
circular movements of the head with a maximum radius;
The main rule is a straight back both during gymnastics and during the day. You need to concentrate on the painful area while doing the exercises, mentally sending love and warmth there.

Neumyvakin's set of exercises

To perform gymnastic exercises from Professor Neumyvakin, you need to prepare a plastic bottle of water, 2/3 full. Volume 1.5 liters.
Lie on your back. Place a container of water under your neck instead of a cushion. Move your head to the sides and in a circle.
In the same position, alternately press your shoulders to the floor.
Round your back, bring your knees to your chest and roll on the mat.
Lie on your stomach. Raise your shoulders and legs at the same time, reaching them towards each other.

Exercises in water

Swimming strengthens your back and neck. It helps straighten the spine and get rid of cervical osteochondrosis.

If in the initial stages of the disease you can swim in the river, sea, or at a swimming pool, then in cases where the problem is gaining momentum, it is better to sign up for a swimming pool.

If your physical fitness does not allow you to swim, you can simply do gymnastic exercises. Water prevents muscle strains and injuries.

Exercises on the horizontal bar

The horizontal bar helps relieve the back, stretch the spine, and reduce the load on the discs. But with cervical osteochondrosis, it is dangerous to do gymnastics on it. The vertebrae of the neck may compress even more.

Doctors recommend for cervical osteochondrosis to hang on the crossbar head down, clinging to your feet. At the same time, there should be a person nearby who will not let you fall. During the period of remission, pull-ups have a positive effect.

Final massage

It is recommended to complete the main exercises of Shishonin training gymnastics with a restorative massage of the cervical spine.

Massage can be done either with your own hands or with the help of a specialist.

The massage technique is simple. First, you need to massage the occipital region of the head, while avoiding strong finger pressure on this area. After a few minutes, you should move with gentle movements to the spine, not bypassing the shoulders and upper part of the scapula. Next, using circular movements, you need to work out all the vertebrae in the neck; it is recommended to start from the bottom. After pinpointing the latter, you need to grab the neck with your hands so that the thumb is in the back of it, and the rest are on the sides, and begin a pinching massage of the upper back, slowly moving to the front of the neck. Next, after finishing with pinching, you need to work the area from the chin to the collarbone with point movements. The massage should be completed by slowly massaging the temples with the index fingers and working the back of the head with rolling movements.

The final massage will help the neck muscles relax after the stress received during exercise, and will also quickly relieve headaches, if any.

Exercises to prevent relapses

In order to consolidate the results obtained and not encounter the problem of cervical osteochondrosis again, you need to perform the exercises throughout your life. It would be nice if a person decides to go in for sports: swimming, volleyball, fitness. Any of the above sets of exercises will do. To prevent cervical osteochondrosis, increase the number of repetitions of each exercise to 15-20 times.

In order to enroll in physical therapy courses (physical therapy), contact the Aspect of Health clinic in Ufa. You can call us by phone.

Gymnastics for the neck, general recommendations

As a fitness trainer, I recommend following these rules when performing these neck exercises.

perform the exercises in a sitting position, especially if you feel that they lead to dizziness, keep your back straight, do not slouch
Before doing the exercises, I recommend doing a self-massage of your neck for 2-3 minutes. You can complete neck exercises with the same self-massage.
Perform Shishonin gymnastics exercises without excessive tension and very carefully
Do all stretching movements until you feel a pleasant stretch, but no more
do not apply much force with your hands when stretching the neck muscles
When performing exercises, especially in the stages of holding a pose, breathe calmly and rhythmically, without holding your breath
do not exercise in a draft; the neck should be warm.
exercises can and even should be performed twice a day: morning and evening or afternoon and evening.

The apparent “tediousness” of gymnastics will be more than rewarded by a significant improvement in condition, a feeling of lightness in the shoulders, and a relief of tension and headaches.

Spinal diseases

Dr. Shishonin has developed a set of exercises for the neck, since in the modern world it is this part of the spine that is most susceptible to negative influences. There are a number of reasons that can cause pain in the spinal column.

Unpleasant symptoms can be caused by various ailments. These include such common diseases as arthrosis, arthritis, osteochondrosis, trauma and cancer. Vascular diseases may also be the cause. The resulting spasms or inflammation cause pain.

The patient's condition is gradually deteriorating. Without proper treatment, degenerative changes in the cervical region develop. The more time passes, the worse the situation will become. Therefore, it is extremely important to start proper treatment on time.

An unhealthy lifestyle, exposure to cold, and a lack of vitamins and microelements in the body lead to the development of pathologies. Dr. Shishonin himself, who developed the method of exercise therapy for the spine, calls the main reason for the development of various diseases in this department to be improper blood circulation. Blood flow in the spine is blocked due to constant muscle tension. They lose their elasticity.

Next, compression of the nerve endings between the vertebrae occurs. This causes pain. It is worth noting that there are many reasons that cause this condition. Therapeutic exercise is prescribed in combination with drug treatment. At the same time, the peculiarities of the course of the disease are taken into account. Only a doctor can prescribe such procedures. Self-medication can worsen the disease, leading to irreversible consequences.

Preparation

As you know, Dr. Shishonin’s gymnastics has several positive effects. Exercises for high blood pressure will also help you overcome hypertension. Stretching the spine and muscles will lead to improved blood circulation, which helps improve memory, hearing and vision.

In order for the effect of charging to be high, it is necessary to carry out proper preparation before starting training. It should be taken into account that you can begin a course of exercises only after examination by a doctor (even for preventive purposes). In some pathologies, a number of muscles cannot be trained, which can affect your well-being. In this case, the disease will progress. The situation can only be corrected quickly. Therefore, consultation with a doctor is mandatory.

If after gymnastics severe pain in the spine appears, the exercises should be postponed for several days. If the discomfort passes quickly, it means that the training was beneficial. It can be continued. If the pain does not go away, you need to go to the doctor again.

Eating should be no earlier than an hour before training. You can drink water both before and after training.

Don't overexert yourself. Some people find it difficult to complete the entire set of exercises in the first few sessions. In this case, you should not overdo it. Perform only part of the exercises. After this you need to have a good rest. The next day you can try to complete the entire gymnastic complex.