A sedentary lifestyle and lack of exercise often lead to various ailments and diseases that manifest themselves with seemingly insignificant symptoms.So 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 a disorder of nutrition and cell metabolism and thinning of the vertebrae.To prevent the development of the disease, it is necessary to regularly perform light warm-ups for the cervical spine, straightening it and restoring blood circulation.
Rules of gymnastics against neck pain
In the modern world, osteochondrosis of the cervical spine is increasingly common among young people, although it was previously considered a problem of older people.
Reasons for its appearance:
- overweight;
- neck injuries;
- flat feet;
- regular hypothermia;
- improper 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, then blood circulation and all metabolic processes in this area slow down.The flow of nutrients becomes less, 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.By regular exercise, many people manage to improve the tone of the neck muscles, strengthen them and increase the blood supply to this area.
When conducting training aimed at reducing neck pain, dizziness and changes in pressure, you must follow a number of rules:
- Exercises should be performed when the disease subsides or after the neck pain is eliminated.Pain should not appear 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, then the training program should be chosen by the physical therapy instructor.
- An important condition for the effectiveness of teaching is the need to monitor your posture.Improper body position leads to wear and tear of the vertebrae due to asymmetric loads.The best option would be to perform the complex in front of a mirror, which will allow you to follow even the smallest nuances in changes in body position.If an exercise causes poor posture, the load must be reduced.
- If there is such a diagnosis, all movements should be performed very smoothly and carefully, without sudden jerks.
- A set of exercises takes an average of 20 minutes, and if a person wears faster, then it is necessary to reconsider the pace of movement: it is most likely too high.
- Training should be conducted regularly, preferably completing the entire program.If there is not enough time for a full-fledged lesson, then you can break the complex into several stages and perform them during 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 pain in the neck) and for preventive measures.The program consists of three blocks, which are performed for 20 minutes.
In the first stage, each element is repeated 10 times:
- Stand straight, hands down by your body, shoulders straight.Smoothly roll your head from side to side, stopping when your chin reaches the shoulder line.
- Tilt your head forward, trying to touch your chest with your chin.The jaw should remain motionless, the neck muscles should not experience strong tension.
- Move your head back, pressing your chin against 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 into a strand, the inside is placed on the forehead, the elbows are placed on the sides.Press your forehead hard against your palms, straining your neck muscles.Hands must be motionless.
- They put their palms on their temples: they press their heads first on one hand, then on the other, trying to overcome the resistance.The body should remain motionless.
- Raise your shoulders as high as possible without moving them forward or backward.Hold the position for 15-20 seconds and then relax.
The third block of fitness exercises is repeated 7 times:
- Place your hands on your forehead and spread your elbows to the sides.Slowly lower your head, overcoming the resistance of the upper limbs, and then smoothly return to the starting point of the element.
- The hands are folded on top of the head, the chin is lowered.Raise the head to a flat position, resisting the pressure of the upper limbs.
- Place your left palm on your right temple.Resisting the pressure, tilt your head to your right shoulder, then switch hands.
The program must be performed at least three times a week, but if possible, then daily.
Prevention of osteochondrosis
The main disadvantage of sitting 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 just to redistribute the load, shifting it to the shoulders and back, and also stretch the legs.
To prevent various diseases during sedentary work, the following warm-up is recommended:
- Stand up straight, shake your arms, then your legs, stretch your back muscles, straightening your arms above your head.
- Perform a few turns of the head from side to side, then do a series of bends.
- Knead your lower back with a few turns and tilts of your body.
- Use your fingertips to intensively massage the neck and nape of the neck.
- Place your palms towards your shoulder blades and rub this area.
- Lightly 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 function.