To significantly improve the condition of patients with cervical spondylosis, physical therapy (PT) is often used. It helps eliminate many symptoms of this unpleasant disease.
How exactly do exercises help?
Regular exercise therapy for cervical spondylosis helps strengthen muscles, reduces muscle spasms, increases blood circulation and improves the condition of intervertebral discs. If you choose the right set of exercises, it will help get rid of unpleasant sensations that often accompany cervical spondylosis. These include headaches, pain in the shoulders and arms, and dizziness.
It is not always possible to contact a specialist. In principle, doing physical therapy on your own is not a problem. These exercises can be easily done at home. There are simple exercises that even a beginner can handle. One of these complexes will be presented below.
What should we not forget when performing exercise therapy for cervical spondylosis? When performing exercises from the physiotherapy complex for cervical spondylosis, do not forget the following rules. This is very important for your own safety. Exercises will only be effective if performed properly. Additionally, performing exercises incorrectly can seriously damage your spine.
Contraindications to exercise therapy for osteoarthritis
- You cannot perform exercises during the acute stage of osteonecrosis. Doing them with pain is unacceptable.
- Make movements slowly, do not make sudden movements.
- Remember that if you have cervical spondylosis, you cannot make circular movements with your head. Also, don't turn around.
- Don't be tempted by ads for cervical traction devices. It is not safe to use such devices without consulting a specialist. Simple carelessness can cause serious injuries.
- If you have been diagnosed with intervertebral hernia, performing these and other exercises without consulting your doctor is unacceptable!
An approximate complex exercise therapy for cervical spondylosis in the non-acute stage
You should start by warming up. You can use regular walking in place as a warm-up exercise. It will be effective if you walk with your whole foot first, then your toes and heels. In this case, the arms should be relaxed, hanging freely, shoulders straightened and slightly lowered. Warm-up time is 2-3 minutes.
1. Exercises to relax neck muscles
Stand up straight. Your arms should hang freely alongside your body. Clench your fists, tense your arms. At the same time, lower your shoulders and shoulder blades and straighten your back. Hold the tension for 30 seconds. Then relax and let your arms swing freely.
2. Tilt your head to one side
This exercise can be performed in a standing or sitting position.
Gently tilt your head to one side (lower your ear toward your shoulder). Feel your neck muscles stretch. Hold this for 10-15 seconds. Then slowly return to the starting position and tilt your head to the other side. It is very important to perform this exercise as carefully as possible to avoid pain.
3. Turn your head to the side
This exercise can be performed in a standing or sitting position.
Tilt your head down. Try to touch the neck cavity with your chin. Turn your head to the right, as if sliding your chin along the top of your sternum. Hold this position for 3 – 6 seconds. Then slowly turn in the other direction. Repeat this exercise in each direction 5-7 times.
4. Raise and lower your shoulders
You can do this exercise in a standing or sitting position.
Raise your shoulders as high as possible without moving them forward. Lower them, pulling them back slightly, as if straightening them. Repeat 6 – 8 times.
5. Move your shoulders forward and backward
This exercise can be performed in a standing or sitting position.
Starting position – shoulders straight and down freely. We raise our shoulders and move them forward. Then you need to return to the starting position. Pull your shoulders back, trying to close your shoulder blades. Return to starting position. Repeat the exercise 6 - 8 times.
6. Tilt your head forward
This exercise can also be performed in a standing or sitting position.
Bend your neck forward, gently lowering your chin to your chest. Then you need to slowly stand up straight. Repeat the exercise 6 - 8 times. Important: keep your back straight!
7. Rotate your arms back
We perform this exercise standing or sitting.
Extend your arms to the sides, lowering your shoulders. Press your shoulder blades toward your back. The straightened arm will be slightly backward. Return to starting position. Repeat the exercise 6-8 times. When performing this exercise, you need to move your arms to a minimum and try to use only your back muscles.
8. Rotate the brush
Arms to the sides, shoulders down. Bend your elbows, clench your hands into fists. Perform 4 rotations at the wrist joint without lowering the elbow, in one direction, then 4 times in the other direction. Repeat 4 – 6 times in each direction.
9. Rotate your elbows
The starting position is the same as the previous two parts. Make 4 rotations in the elbow joint in one direction and the other. There is no need to lower your elbows. Repeat 4 – 6 times in each direction.
10. Shoulder rotation
Extend your arms to the sides, lowering your shoulders. Perform 4 shoulder rotations in each direction. Repeat 4 to 6 times.
11. Raise and lower your arms
Relax your shoulders and arms. We raise our hands and then relax them down. Breathing should be free and relaxed. Repeat 4 – 6 times.