Cervical osteochondrosis - Beach of modern society. Many are familiar with the symptoms of this ailment, but few know that a few simple exercises will help recover after the disease and prevent the appearance of pain in the cervical spine.
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Cervical osteochondrosis - Beach of modern society. According to statistics, 70-85% of the population suffers from back pain in one way or another.
For the cervical osteochondrosis, the following symptoms are characterized by headache, dizziness, pressure increase, darkening in the eyes.
In the first place among the symptoms - pain. Pain of different character - noving, stitching, pulling. There is observed skin sensitivity and muscles, faces, hands. In the hands of muscle passage develops with weakness or even the full impossibility of movement. It may be a sense of mercy or «Passage of electric current» Along the hands when flexing the neck.
Other symptoms of the cervical osteochondrosis may be a sense of numbness or swelling in the language, pain in the region of the clavicle. Headaches and neck pains can enhance with long-term position.
Causes of the development of cervical osteochondrosis
The development and exacerbation of osteochondrosis contributes to micro- and marsoma, static and dynamic loads.
The cervical osteochondrosis can be called:
- work associated with frequent changes in the position of the body - flexions, extensions, turns, etc.;
- lifting heavy loads;
- Incorrect pose in the standing position, sitting, lying and when transferring weights;
- physical education and sports exercise without taking into account the influence of large physical exertion;
- unfavorable meteo conditions;
- Genetic predisposition.
Prevention of cervical osteochondrosis
To protect yourself from the cervical osteochondrosis or soften its manifestations, it is necessary first of all to take care of the right, healthy lifestyle. Gymnastics is very useful, but severe and sharp bending and extensible movements of the neck, which injured vertebral discs should be excluded from the exercise complex. We give a few exercises that appropriate to perform for the prevention of cervical osteochondrosis.
- Lying on the back, 10 - 15 seconds strongly pressed the population. It should be low (10-15 cm) and not too soft. Turn over your belly and press on the pillow of the forehead. Breathing Do not delay.
- Lying on the stomach, swallows head with the neck from the bed and hold on the weight of 15 seconds. The same, turning over to the right side, then - on the back, on the left side.
- Sit on the chair, lay legs, hangs freely hang. Slowly tilt the head forward, trying the chin to touch the chest, then remove the head as much as possible (2-6 times).
- Perform continuous circular movements of the shoulders forward, then back at an average pace (4-6 times).
- Turn the head to the right and left at an average pace (2-6 times).
- Tilt the head to the right and left, trying to reach the shoulder (4-6 times).
- Raise the right hand through the side up, bend it to get it over the left ear. The same - left hand (4 times).
- Imitate the swing with the crawl: do straight hands alternately circular rotations in the shoulder joints forward, and after back (6 times each).
Such gymnastics will give you a charge of cheerfulness for the whole day. And, in addition, it will strengthen the neck muscles, return the mobility to the joints of the cervical spine, will improve blood and lymphision, metabolism.
On a free minute:
- Adjust the palm at the same time on the forehead, and the forehead on the palm;
- Make the same thing, putting the palm on the back of the head, the head at the same time does not tilt;
- Try to lower your shoulders down and paint «stretch» up, straining muscles.
Each of the exercises perform standing or sitting 4-6 times. Voltage should last 10-15 seconds, then as much - relaxation.
It is advisable to follow several rules that reduce the burden on the spine:
- Always keep your back straight;
- Try not to lift heavy items, and if necessary, then raise them crop, and without leaning;
- Move more often, do not let the muscles atrophy;
- more often hang on the horizontal bar and swim;
- Avoid hypoints.
