The best exercises for hernia of the cervical spine
In the modern world, diseases of the musculoskeletal system are affected not only by the elderly. The reason for this can be called general hypodynamia and the sedentary lifestyle of the predominant part of the mature and young population. In addition, it is the cervical vertebrae that have the smallest size in comparison with the lumbar and thoracic ones, and therefore are considered extremely vulnerable to the development of osteochondrosis, protrusions, hernias. Exercises for hernia of the cervical spine is one of the effective methods of treatment.
Do exercises for intervertebral hernia help?
Of course, any doctor will say that finding a more effective way to prevent this disease, which would be better than gymnastics, is impossible. But if the hernia is already diagnosed, its therapy will be based on the performance of specially selected exercises. As a direction of therapy, physiotherapy exercises can stop the developmentpathology and improve the patient's condition.
A set of exercises for hernia of the cervical spine is a doctor. In no case can you independently treat pathology, since in this area there is a huge number of important blood vessels transporting food to the brain. The slightest wrong move - and the consequences can be dire.
Who is gymnastics forbidden?
In some cases, contraindicated and professional exercises with hernia of the cervical spine. In what cases it is better to refuse gymnastics? The ban for physical therapy can be:
- severe pain;
- chronic osteochondrosis of the cervical region;
- a recent heart attack or stroke;
- internal or external bleeding.
The main rules of physiotherapy for neck hernia
To achieve the desired therapeutic effect, exercises for hernia of the cervical spine are performed, following a number of rules and recommendations of specialists:
- First, it is important to eliminate excessive physical exertion and sharp head turns, sudden tipping, jerks (especially in the neck), hitting and jumping.
- Secondly, physiotherapy will bring good results, subject to regular training.
- Thirdly, including physical education in the therapeutic complex, one should begin with short sessions (5-10 minutes a day), gradually increasing them.
In addition, a crucial point is the painless exercise. With a hernia of the cervical spine, any discomfort and aggravation of unpleasant sensations may indicate an inflammatory process or an increase in education, which means that gymnastics will have to be postponed.By the way, physiotherapists advise their patients to train in the morning. This time of day is ideal for treating a hernia of the cervical spine with exercises. But to engage after eating or before bedtime is not recommended.
Exercises for the neck according to the method of Bubnovsky
Intervertebral hernia can be attributed to diseases, research work on which continues today. Every year there are new author's methods for treating the pathology of the cervical region. The exercises of Bubnovsky with hernia of the spine is one of the proven complexes aimed at achieving remission of the disease.A simple pattern of movement is familiar to most patients with the aforementioned diagnosis, and it looks like this:
- Exercise is performed in a sitting position on a chair. It is important to keep your back straight. For several minutes, make smooth movements of the head towards the shoulder. If you feel pain when declining, it is better to stop. At the lowest point you need to fix the position, then straighten up and repeat the exercise, tilting your head in the opposite direction.
- Without changing the initial position and taking a deep breath, make several movements of the head up, linger for a few seconds, and then exhale. Then repeat in the opposite direction.
- An exercise similar to the previous one for a hernia of the cervical spine: with bated breath, turn the head to the right for 7-10 seconds, then take the starting position. Next, turn to the left.
- Sitting on a chair, keep your back straight. Try in this position to relax the muscles as much as possible and lower your head down. Ideally, the chin should touch the chest. Hold your head for 7-10 seconds.
What is isometry for intervertebral cervical hernia?
Another area of therapeutic gymnastics for hernia of the cervical spine is isometric exercises. Most modern neurologists and physiotherapists speak positively of this technique. In addition, to perform such exercises do not need special tools and a lot of time. Isometric gymnastics is also useful for patients with intervertebral neck hernia, and for those who sit at the computer for a long time.
The peculiarity of this therapeutic technique is that it does not require any movements. The isometric mode implies the overcoming of resistance, a short-term stay in tension, after which - relaxation. In addition, the initial position does not matter much: exercises for hernia of the cervical spine can be done while sitting, standing and even lying down. The only condition that requires unquestioning observance is straight posture and measured breathing.
Exercise without movement: a few examples
Isometric exercise therapy complex consists of several stages:
- The right palm is placed on the right cheek, trying to push it and tilt its head to the left. The main thing with this - to resist. Repeat the exercise, replacing the right palm with your left.
- Weave the fingers of both hands and put them on the forehead with the palm down. Pressing on the head, strain the neck muscles and prevent drooping.
- Repeat the previous exercise, folding woven fingers on the back of his head and trying to throw his head back.
- Trying to touch the left cheek shoulder, put your right hand on the right temple. In an attempt to overcome the resistance slowly, having calculated to ten, bend the head and return it to a neutral position.
How to supplement the exercise therapy complexes for cervical hernia?
Regardless of the chosen gymnastic technique, it is desirable to include simple physical training exercises in the training complex. For hernia of the cervical spine, the following will be especially effective:
- Pull-ups - help strengthen the muscles of the shoulder girdle, neck and back, with beneficial effect on the vascular walls. An alternative to the usual pull-ups on the bar can be the use of traction with an expander.
- Pushups - performed in a normal or simplified position (when resting on the hands and knees).
- Exercises with dumbbells for the chest - you need to train in the supine position, sports equipment is placed on the floor behind your head.Pulling hands straight, lift them in front of you, and then smoothly put into place. The minimum number of repetitions is 12-15.
Do I need to do gymnastics at the stage of calm?
You can not relax even if you managed to achieve remission and eliminate the symptoms of a hernia of the cervical spine. Treatment exercises during this period will be preventive in nature, which will prevent the occurrence of relapse. A distinctive feature of such training can be called the possibility of making more sharp and intense movements. Of course, to perform the exercises, it is desirable to approach without fanaticism, after consulting with a doctor.
Preventive exercises for hernia of the cervical
During remission, patients are usually allowed to increase the amplitude of movements according to the following scheme:
- In a sitting or standing position, straighten your arms along your torso. Head tilted in all directions, trying to reach the chest as much as possible with the chin, the nape to the back, and the ear - to the shoulder.
- In any initial position, alternate turns are made with the head in the right and left sides, lingering at the extreme points for several seconds.
- Lie down on a hard floor, raise your head by 45 degrees, freeze in this position for 10-15 seconds.
- Standing with your back straight, perform circular movements simultaneously with both hands.
- Become in the knee-elbow position, look forward. Then try to gently lower the head and relax the neck muscles as much as possible. It is important to feel how the spine acquires lost flexibility.
The result of regular and high-quality workouts will be an improvement in blood circulation in the neck and brain, elimination of tinnitus and headaches. The chances of restoring vertebral mobility depend on the stage of the disease. It is important to remember that the responsibility for successful treatment of the pathology to a greater extent lies with the patient, because the hernia of the cervical region does not tolerate laziness and negligence.