Cervical fibroids are common, affecting people of both sexes and of all ages. It can be detected most often when the inevitable degenerative changes have occurred in the intervertebral discs of the cervical spine. This disease is considered chronic and cannot be completely cured but you can prevent its development by regularly performing special exercises.
Neck pain relief and other benefits of exercise therapy for osteonecrosis
Regularly performing a series of therapeutic exercises contributes to the following positive changes in the health status of diagnosed fibroids:
- muscle and bone tissues are strengthened, and thanks to this, the muscle corset performs its main function more effectively - it fixes the spine in a straight position;
- improve posture and prevent curvature of the spine;
- the load acting on the spine during daily physical activity is evenly distributed;
- reduce the compressive load on the intervertebral disc;
- improves blood microcirculation and lymph flow;
- increased mobility of the spine;
- pain in the neck region is reduced and its occurrence is prevented;
- the period of remission of the disease increases.
Rules for performing a series of therapeutic exercises
In order for a series of therapeutic exercises aimed at improving the health of cervical osteochondrosis as effectively as possible and without aggravating the problem, it is necessary to adhere to a few rules during its implementation:
- cannot self-medicate. The symptoms of ankylosing spondylitis such as neck pain and headache are also characteristic of other diseases, so it is only necessary for a specialist to diagnose the disease and prescribe treatment based on the results of a physical examination;
- when prescribing a course of exercise, attention should be paid to other chronic diseases, in which certain neck exercises may be contraindicated;
- Gymnastics cannot be exercised during an exacerbation of osteonecrosis, as any physical activity can increase pain and worsen the condition. Complex exercise therapy should be performed only in remission;
- in case of deterioration of health and diseases associated with exacerbations of other chronic or seasonal diseases, the implementation of therapeutic gymnastics exercises should be postponed until complete recovery;
- gymnastics is more effective if done in a well-ventilated room and at a certain time;
- exercise should be started 1-1, 5 hours after the last meal;
- before exercising, you need to take a warm bath or put a warm towel on your neck to increase blood flow to this part of the body and thereby prepare the muscles and ligaments for stress;
- need to warm-up exercise for the neck with a light warm-up movement, which may include some simple exercises such as swinging arms, raising shoulders and performing movements of turning, leaning, turning;
- all exercises of gymnastics for neck with cervical spondylosis must be performed slowly and rhythmically;
- Performing therapeutic exercise requires correct breathing, inhaling through the nose and exhaling through the mouth. It is very important not to hold your breath at the peak of the load;
- At first, you can include only a few exercises in the exercise, and not all elements of the complex at once, so that the body gets used to the load. As you adapt, the load can be increased with the permission of the attending physician;
- After exercising, you need to perform a light neck massage to relieve excessive tension and avoid neck pain caused by intense load. Alternatively, you can take a warm bath and try to relax in a horizontal position on an orthopedic mattress and pillow.
An effective set of exercises
Gymnastics, whose aim is to prevent the occurrence of pain in the neck and improve the condition of osteonecrosis, may include the following simple but effective training movements:
- Once you've come to a comfortable standing or sitting position, first you need to turn your head to the left and then to the right in a rhythmic manner. Repeat 10 times in each direction. When performing this exercise, you need to keep your back straight, avoiding lifting your shoulders. The head should be turned so that the chin is over the shoulder. If pain occurs, the amplitude of head movement should be reduced.
- In a comfortable upright position, slowly tilt your head as low as possible, trying to touch the base of the sternocleidomastoid with your chin. In this case, the muscles located at the back of the neck should be maximally relaxed. Then, during the exercise, you need to gently tilt your head back, trying to reach the top of your back with the back of your head. Repeat the forward and backward tilt 10 times.
- While tilting your head to the right, you need to place your right palm on your temples and gently press on the head, stretching the lateral muscles of the neck. Repeat the exercise with the other side, pressing on the left temple with the palm of your other hand. In total, you need to do 10 such slopes.
- Keeping your head straight, bring your hands to your forehead and try to tilt your head down, overcoming upper limb resistance for 10 seconds. Repeat the exercise up to 12 times. Similarly, need to do a back and side tilt, fixing the head at the highest level of resistance with the arms for 10 seconds.
- Lie on your stomach, inhale and lift your upper body, palms level with your chest. Hold this pose for 60 seconds, remembering to breathe properly during this period. After one minute, you can return to the original horizontal position and repeat the exercise 3-5 times.
In order for the complex of exercises to be as effective as possible, it is necessary to participate in such a program regularly.