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Exercises for the cervical spine are very important for people with problems with this section of the spine. They are also useful for preventive purposes, especially for those people who spend many hours at a desk and at a computer.
Why is it worth doing exercises for the cervical spine?
Many ailments, including headaches and dizziness, are caused by degenerative changes in the cervical spine. This is due to a sedentary lifestyle, improper posture at the desk and, for example, a long car ride and staring at the smartphone screen for many hours with tilted head. All this overloads the cervical spine and causes its vertebrae to deform, causing pain over time.
In the case of headache and dizziness, it is necessary to consult a doctor who will order appropriate tests. If they exclude other causes of these ailments, and the X-ray image shows changes in the upper spine, it is worth considering appropriate rehabilitation – especially cervical spine exercises. The doctor usually orders physiotherapy and exercises in the case of degenerative changes in the cervical spine.
Exercises for the spine can be performed using the Sanity rehabilitation pillow, which you can buy at a favorable price on Medonet Market.
What exercises are indicated for the cervical spine?
Isometric exercises are the best for the cervical spine. It is best to do them at the beginning under the supervision of an instructor-rehabilitator, then – when you already know the rules – you can practice yourself at home.
Exercises for the cervical spine are great for people struggling with dizziness, pain and discomfort caused by degenerative changes in the upper spine. The rehabilitator or trainer should read our medical documentation (X-ray image of the cervical spine) and select the appropriate exercises on this basis. For preventive purposes, however, you can perform a set of universal exercises that will strengthen and relieve the upper part of the spine. Cervical spine exercises can be divided into three types:
1) stretching exercises,
2) exercises to strengthen the muscles of the cervical segment,
3) motivating exercises.
All exercises should be performed on the special Airex Calyana Prime Compact Yoga Mat.
The simplest stretching exercises are: bending the head forward and straightening, bending the head sideways – once to the right shoulder, once to the left shoulder, alternating the head to the right and left, directing the chin to the left and right shoulder. Stretching exercises for the cervical spine should be performed 5-7 times. The accuracy of the movement is important, not a large number of repetitions or a fast pace. The stretching exercises can be treated as a warm-up and continue training, then doing exercises to strengthen the cervical spine and the shoulder girdle. Such exercises include:
• resisting the head – we sit down and put our hand to the forehead, then press it down and at the same time resist the head for 2-3 seconds. We do 5 repetitions of this exercise,
• resisting your head to the side – we sit down, place our right hand at ear level and press it down, while resisting the head with our head for 2-3 seconds. Then we change the hand and the side of resisting. We repeat the exercise 4 times,
• pressing the head back – sit down, clasp your hands behind your head and press your head to your hands for 5 seconds. The exercise should be repeated 6 times,
• pressing the head in a standing position – stand in front of the wall, put a pillow to it at the height of the head and press the head for 5 seconds,
• abduction of hands – lie on your back with your arms straight. We lead them upwards, joining the palms above the head. We repeat this movement 5 times.
There is also a Mckenzie cervical spine exercise kit designed for people with back pain. It is available on websites, but opinions on its effectiveness are divided.
For physically active people, Medonet Market recommends a dietary supplement with calcium, magnesium and boron. The minerals provided by the preparation regulate many processes in the body. You can massage your aching muscles and joints. Use the functional and comfortable to use TM-GUN STRONG full body pistol massager.
Who should perform exercises for the cervical spine and when they are not recommended?
Exercises for the cervical spine, as it has already been said, are useful for anyone who spends a long time in a sitting position, behind the wheel or at a desk, and above all for those who feel pain and discomfort in the cervical spine. However, it should be remembered that in the latter case, it is necessary to consult a doctor before exercising. The causes of pain in the upper spine and head are various, and specific exercises are not always indicated in the case of degenerative changes. A physiotherapist or trainer can choose the right set of exercises for the cervical spine only after a diagnosis has been made by a doctor.
In case of problems with the cervical spine, it is worth using compresses, e.g. with the Visiomed KINECARE VM-GB6 compress.
Do you have a back problem? Take advantage of FootMedica adult physiotherapy. Offer available on Medonet Market.
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