A sedentary lifestyle and lack of exercise often cause various ailments and diseases that manifest themselves in seemingly insignificant symptoms.Therefore, few people pay attention to periodic attacks of dizziness, surges in blood pressure or neck pain.But often, with the help of these symptoms, the body signals the 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 warming 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 and more common among young people, although it was previously considered a problem for older people.
The reasons that cause its appearance:
- overweight;
- neck injuries;
- flat feet;
- regular hypothermia;
- incorrect posture;
- Sedentary work or monotonous activity in the same position.
The body is characterized by a rational distribution of strength and energy, and if the physical load on any section 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 section, accelerating metabolic processes.With regular exercise, many people manage to improve the tone of their neck muscles, strengthen them and increase blood flow in this area.
When performing training aimed at reducing neck pain, dizziness and pressure changes, a number of rules must be followed:
- The exercises should be done when the disease disappears or after the neck pain is eliminated.Pain should not occur during training: if it occurs, it is necessary to reduce the load on the muscles or stop exercising altogether.If osteochondrosis is the result of injury, then the training program must be selected by a physiotherapy instructor.
- An important condition for the effectiveness of classes is the need to control posture.An incorrect position of the body will cause wear of 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 follow 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 should be performed very smoothly and carefully, without sudden jerks.
- A set of exercises lasts an average of 20 minutes, and if a person does them faster, then it is necessary to reconsider the pace of the movements: most likely, it is too high.
- Training should be carried out periodically, if possible completing the entire program.If there is not enough time for a full lesson, you can divide the complex into several stages and perform them throughout the day.
Even in the absence of this disease and a sedentary lifestyle, its prevention is required.
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 as a preventive measure.The program consists of three blocks, which are carried out over 20 minutes.
In the first stage, each element is repeated 10 times:
- Stand straight, with your arms down along your body and your shoulders straight.Gently turn your head from side to side, stopping when your chin reaches the line of your shoulders.
- Tilt your head forward, trying to touch your chin to your chest.The jaw should remain motionless and the neck muscles should not experience intense tension.
- Move your head back, pressing your chin against your neck.During 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 keyhole, the inside is placed on the forehead, and the elbows are placed at the sides.Press your forehead firmly into your palms, tensing your neck muscles.The hands must be kept still.
- They put their palms to their temples: they press on the head first with one hand and then with the other, trying to overcome its resistance.The body must remain motionless.
- 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 fitness exercises is repeated 7 times:
- Place your hands on your forehead and spread your elbows out to the sides.Slowly lower your head, overcoming the resistance of the upper extremities, then gently return to the starting point of the element.
- The hands are clasped above the head and the chin is lowered.Raise your head to a straight position, resisting the pressure exerted by your upper limbs.
- Place your left palm on your right temple.Resisting the pressure, tilt your head toward your right shoulder and then switch hands.
The program should be done at least three times a week, but if possible, daily.
Prevention of osteochondrosis
The main disadvantage of sedentary work is the fact that with the 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 reality, it is enough to redistribute the load, shifting it to the shoulders and back, and also stretch the legs.
To prevent various diseases during sedentary work, it is recommended to perform the following warm-up:
- Stand up straight, shake your arms, then your legs, stretch your back muscles and stretch your arms above your head.
- Perform several head turns from side to side, then do a series of push-ups.
- Knead the lumbar area with various turns and inclinations of the body.
- Use your fingertips to intensely massage the neck and nape of the neck.
- Place your palms towards your shoulder blades and rub this area.
- Easily massage temples, ears and the back of the head.
Timely prevention of osteochondrosis will also help reduce tension in the neck, accelerate blood circulation and improve brain performance.