A sedentary lifestyle and lack of exercise often lead to various illnesses and ailments that manifest themselves in seemingly insignificant symptoms.Therefore, few people pay attention to periodic bouts of dizziness, sudden spikes in blood pressure or neck pain.But often, with the help of these symptoms, the body signals a person about the onset of a serious disease - cervical osteochondrosis, in which negative changes begin to develop in the spine, including disruption of nutrition and cellular metabolism and thinning of the vertebrae.To prevent the development of the disease, it is necessary to regularly carry out light warm-ups of the cervical spine, straightening it and restoring blood circulation.
Gymnastics rules for neck pain
In the modern world, osteochondrosis of the cervical spine is becoming more common among young people, although previously it was considered a problem for the elderly.
The reasons that provoke its appearance:
- overweight;
- neck injuries;
- flat feet;
- regular hypothermia;
- incorrect posture;
- sedentary work or monotonous activity in one position.
The body is characterized by a rational distribution of strength and energy, and if the physical load on any department decreases, blood circulation and all metabolic processes in this area become slower.The influx of nutrients decreases, the cells of the joints, muscles and ligaments become more fragile and the usual load becomes unbearable.To correct this situation, it is necessary to gradually increase the load on this department, accelerating metabolic processes.With regular exercise, many people can improve the tone of their neck muscles, strengthen them and increase the blood supply in this area.
When carrying out training aimed at reducing neck pain, dizziness and pressure changes, you must follow a series of rules:
- Exercises should be performed when the disease subsides or after the elimination of neck pain.Pain should not occur during training: if it does, it is necessary to reduce the load on the muscles or stop exercising completely.If osteochondrosis is the result of an injury, the training program should be selected by a physiotherapy instructor.
- An important condition for the effectiveness of classes is the need to monitor your posture.Incorrect body position will cause wear on the vertebrae due to asymmetrical loads.The best option would be to perform the complex in front of a mirror, which will allow you to monitor the smallest nuances in changes in body position.If any exercise causes poor posture, the load should be reduced.
- If there is such a diagnosis, all movements must be carried out very smoothly and carefully, without sudden jerks.
- A series of exercises takes an average of 20 minutes, and if the person can handle it faster, it is necessary to reconsider the pace of the movements: it is most likely too high.
- Training should be carried out regularly, if possible completing the entire program.If there is not enough time for a full lesson, you can divide the complex into several steps and perform 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 neck osteochondrosis
The proposed complex can be used both in the acute phase of osteochondrosis (but only if there is no neck pain) and for preventive measures.The program consists of three blocks, which last 20 minutes.
In the first step, each element is repeated 10 times:
- Stand straight, arms down by your sides, shoulders straight.Gently turn your head from side to side, stopping when your chin reaches your shoulders.
- Tilt your head forward, trying to touch your chin to your chest.The jaw should remain motionless, the neck muscles should not experience strong tension.
- Move your head back, pressing 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 in the form of a lock, the inner part is placed on the forehead, the elbows are placed to the sides.Press your forehead into your palms tightly, tensing your neck muscles.Hands must be kept still.
- They place their palms on their temples: they press their head first on one, then on the second, trying to overcome resistance.The body must remain still.
- Raise your shoulders as high as possible without moving them forward or back.Hold the position for 15 to 20 seconds and then relax.
The third block of physical exercises 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 your upper limbs, then gently return to the starting point of the element.
- Hands are crossed on top of the head, chin is lowered.Raise the head until it is in a straight position, resisting the pressure exerted by the upper limbs.
- Place your left palm on your right temple.Resisting the pressure, tilt your head to your right shoulder and then switch hands.
The program should be carried out at least three times a week, but if possible, daily.
Prevention of osteochondrosis
The main disadvantage of sedentary work is the fact that with general immobility of the torso, a large load falls on the neck muscles.The person feels extremely tired and feels the need to move to a horizontal position.In fact, you just need to redistribute the load, shifting it to the shoulders and back, and also stretch your legs.
To prevent various diseases during sedentary work, it is recommended to carry out the following warm-up:
- Stand straight, swing your arms, then your legs, stretch your back muscles, stretching your arms above your head.
- Make several turns of your head from side to side, then make a series of turns.
- Knead your lower back with several turns and tilts of your body.
- Use your fingertips to intensely massage the neck and back of the head.
- Place your palms towards your shoulder blades and rub this area.
- Easily massage the temples, ears and back of the head.
Timely prevention of osteochondrosis will also help reduce tension in the neck, accelerate blood circulation and improve brain performance.