In the treatment of cervical fibroids, one can not help but perform special exercises. Physical activity stops the development of the disease, relieves pain, accelerates the regeneration of damaged tissues. Without regular therapeutic exercises, it is impossible to restore neck mobility, strengthen the spine and neck muscles.
The role of exercise in the treatment of osteonecrosis
Cervical fibroids are diseases accompanied by neck pain and other unpleasant symptoms such as headache, dizziness, ringing in the ears, numbness in the hands, and muscle weakness. The disease easily becomes chronic, gets worse over time and can lead to serious complications: protrusion, herniated disc. Therefore, treatment of osteonecrosis should be initiated as soon as possible. It includes taking medication, undergoing physical therapy and massage procedures, and performing special exercises.
Prevention and treatment of cervical osteonecrosis is incomplete without therapeutic exercises. With the help of exercises, you can relax overstretched neck muscles, relieve pressure on nerve roots, and relieve neck pain. Gymnastics strengthens the muscles, increases the flexibility of the spine, normalizes blood circulation in the affected area, improves tissue nutrition and accelerates their regeneration. Exercise therapy is most effective when combined with other treatments. You can't just treat it with drugs and massage. Physical activity in this case is indispensable. Only they can improve neck mobility and strengthen vertebral muscles.
Complex of exercises for the treatment and prevention of cervical osteochondrosis
To warm up the spine, increase blood supply to the neck area and increase the elasticity of the neck muscles, you can apply the following exercises:
- Maintain a comfortable stable posture. Keep your back straight. Lower your arms at the sides freely. Gently turn your head to the right. Try to rotate it as far as possible, up to a 90 degree angle. If your neck mobility is not very good, you need to turn your head as much as possible. Every turn gets better and better. It should be remembered that all neck exercises must be performed in a rhythmic and careful manner, or you may experience pinched nerves or dislocation of the cervical vertebrae. Do 7-10 turns to the right and to the left.
- Without changing your position, relax your neck. Tilt your head to your chest, bringing your chin to your chest. Easy to lift head up, put straight back. Repeat 7-10 times. Here, as in the previous exercise, you need to start with shallow side movements, if you cannot immediately reach your chest with your chin.
- Relax your neck and shoulders. Gently tilt your head back, bringing it back. Stretch your chin as far as possible. Repeat a few times.
Another set of exercises for the prevention and treatment of cervical osteochondrosis:
- Sit or stand. Raise your head and straighten your neck. Relax your neck and shoulders. Gently press your hand to your forehead. Use your head to press down on your palm as if you were going to move it away. The neck muscles should tighten and then relax.
- Repeat the previous exercise, but place your palms on the side of your head. Try to press your head into your hand with a non-sharp motion. Hold the stretch for three seconds, then relax. Do the next repeat. In total, it is recommended to do 5 to 10 repetitions.
- Sit down, straighten your neck and back, relax. Raise your shoulders toward your ears. Hold this position for 3-5 seconds.
- Stand up, straighten up. Extend your arms straight out to your sides, raising them to shoulder height. Rotate your head 10 times in each direction.
- Massage your neck with up and down and circular movements. Finished in 3 minutes.
- While sitting or standing with your back straight, shake your head back and forth as if you were saying yes. The range of motion should be small.
- Gently shake your head as if you disagree with someone and say no.
Use cases of sets of exercises are described: prevention of osteonecrosis, early stages of the disease, neglected conditions. The first complex is forbidden to use during exacerbations of the disease.
Complex sets of exercises
First complex:
- Lie down on the carpet. The leading hand, for right-handed people, put your hand on your stomach. Lower your other hand to your chest. Breathe slowly and evenly, inhaling and exhaling as fully as possible.
- From a lying position, reach out, support your arms and stretch your neck. Slowly lower yourself onto the mat. Repeat 7-10 times.
- Lie on your stomach, stretch your arms out to the sides. Gently turn your head and touch your ear to the floor. Repeat on the other side.
- Sit down and straighten your neck. Exhale, tilt your head towards your chest and press your chin to your chest. Inhale as you return to the starting position.
- Stand up or stay seated. No neck and shoulder fatigue. Tilt your head forward and do a few gentle head rotations along the spine.
This exercise cannot be performed during an exacerbation of the disease, it is only allowed to be performed when the disease is in remission. The second complex can also be performed during an exacerbation:
- Grip your shoulders with your hands and perform alternating shoulder movements - 10 times in each direction.
- Squeeze your hands into fists and spread your arms wide. Bend them slightly, as if to show strong biceps, then straighten them to the sides parallel to the floor. Shake the limbs, relax the muscles.
- Do a familiar exercise in which the head is pressed into the palm. But let's complicate it by pressing both palms together against the forehead.
- Place the linked hands behind the head. Tilt your head back, using your hands to counter this movement.
- Pull your shoulders forward. Stand up straight. Bring them back.
- Lie down on the carpet. Raise your neck as high as you can and hold that position for five seconds.
- Bring your hand above your head and place it on the side of your head on the opposite side. Gently tilt your head with your hand.
Both simple and complex exercises should be performed 3-4 times a day. Perform 7 to 20 repetitions each time.