Contents
A set of exercises for a hernia of the cervical spine
Therapeutic gymnastics is an important component of the therapeutic effect in the treatment of a hernia of the cervical spine.
It allows you to solve a number of significant tasks, including:
Stretching (or retraction) of the cervical vertebrae, which in the future will completely or partially free the spinal root from clamping. This, in turn, leads to pain relief.
The cartilage and bone tissues of the spine will have an additional opportunity to recharge due to improved blood supply.
The tone of the muscular corset of the cervical spine will increase, which in turn will make it possible to remove the increased load from the vertebrae.
Performing a set of exercises is a preventive measure in relation to the formation of a hernial sac, which is often formed between the connective tissue and the spinal roots.
Relieve muscle spasms.
Reduction of inflammation, or its complete elimination.
Improving mood, well-being and psychosomatic state in general.
Before proceeding with the implementation of a set of exercises, it is necessary to familiarize yourself with the rules for its implementation. This will not harm your own health, and increase the therapeutic effect:
You can start implementing the complex only during the period of remission;
Self-selection of the complex is unacceptable, consultation of the attending doctor is first necessary;
Pain during the execution of the complex is unacceptable, pain indicates that the exercise is performed incorrectly, or it is generally contraindicated;
Before starting to perform basic exercises, it is necessary to warm up the muscles first;
You can not skip the implementation of the complex, classes must enter the system;
You should be prepared for the fact that the effect of gymnastics is not achieved instantly, it will take time and perseverance.
To relieve pain from the cervical region, it is most often recommended to perform a set of Mackenzie gymnastic exercises. It allows you to return the discs to the correct position, at least for a while.
This will make it possible to get rid of pain, increase mobility and reduce pressure on the nerve roots:
You should lie on your stomach, stretch your arms along the body. In this case, the lower back should not experience tension. Lie down like this for a minute.
From the same position, hands should be placed in front of you with emphasis on the elbows and forearms. The hips remain pressed to the floor, and the lumbar region remains relaxed. You need to hold on for a minute.
Now you need to rise on outstretched arms and linger in this position for a minute. The hips remain pressed to the floor, and the lower back should not experience tension.
A pillow is placed under the chest, the patient lies on top. If this position does not cause severe pain, then you need to stay in it for at least 10 minutes. In this case, the hips should not be torn off the surface, and the lower back should not be strained.
It is necessary to stand up and, holding the lumbar zone with your hands, lean back with the upper body. The minimum exercise time is 20 seconds.
If the exercises according to the Mackenzie method can be performed without much effort, then you can proceed to the implementation of more complex techniques. They are designed to help the long muscles of the neck and head, the scalene muscle and the sternocleidomastoid muscles to gain elasticity:
It is necessary to sit with straight shoulders on a chair, then perform smooth turns of the head in different directions. The amplitude of the turns should slowly increase, but not be painful. The number of repetitions is 10.
Remaining sitting on a chair, you will need to smoothly and slowly tilt your head forward and return it back. At the same time, the closer it is to the subclavian fossa with a chin, the better. It is important to monitor breathing, raising the head must be performed while inhaling. The number of repetitions is the same as in the previous exercise.
Without getting up from the chair, you need to inhale and take your head back, while the chin should stretch up. Return your head to the starting position as you exhale. Repeat up to 15 times.
Pull-ups on the horizontal bar are another way to strengthen the muscular frame. You can start with two lifts, in a three-day period you need to add one lift each.
Push-ups from the floor, similar in effect to pull-ups. In this case, it is possible that the pelvic part of the body is pressed to the floor.
If the pain is localized on one side, it is necessary to put a roller under the head and lie on that side, from which there are no unpleasant sensations. Maximum unloading allows you to relieve tension from the muscles and temporarily eliminate the feeling of discomfort.