Cervical osteochondrosis is also called cervical spondylosis or herniated intervertebral disk of the cervical spine. Simply put, it is damage to intervertebral discs in the neck.
Risk factors: age over 60, acute arthritis, spinal surgery or neck injury. When the discs are damaged, the vertebrae begin to rub against each other and put pressure on the adjacent nerves. In severe cases, the bones can shift - this is fraught with severe pain in the neck and head, inability to turn the head, loss of sensation in the cervical region and weakness in the hands.
Cervical osteochondrosis exercises
If you have been diagnosed with cervical osteochondrosis, I advise you, with the permission of your doctor, to add asanas to the prescribed method of treatment. Start with one lesson per week, after 2-4 weeks, add a second one and, as far as possible, gradually move to daily practice. In addition, I recommend:
- sleep on a firm mattress and on a pillow of the correct height: the neck bending angle should not exceed 15 degrees;
- A hot shower every day for at least 10 minutes or a sauna and a bath: this will help relieve cramps;
- regular walks or aerobic exercise at a low pace;
- swimming with traction under water.
To prevent cervical osteochondrosis, perform this complex 2-3 times a week. I also advise:
- avoid shock load on the spine (running, jumping) if you are over 25 years old;
- take breaks during sitting work at five minutes per hour;
- use the seat belt in the car. If you are not wearing your seat, then after a sudden braking or hitting your body will jerk forward more than your head, and the risk of injuring your neck will be much higher;
- to sit on the front seats in public transport: usually shakes more from behind.
Performing a complex of asanas, which I propose, you need to solve three problems. The first is to relax the muscles. In the course of treatment, this will help relieve spasms, and in case of prophylaxis, it will remove muscle blocks. You can add yoga nidra and calming pranayama to the practice of asanas.
The second task is to ensure the extension of all parts of the spine. The third is to strengthen the muscles of the neck, shoulder girdle, chest and upper back.
Each asana, perform two times.
How to perform: stand up straight, put the feet together. Put the strap on your hands: make a loop that will keep your arms extended up and shoulder-width apart. Then bend your right knee and place your right heel on the inside of your left thigh as close as possible to your groin. Turn the right knee to the side. It will be easier to keep balance if you straighten your toes and stand up steadier. Stretch your arms over your head. Hold the pose for a few seconds. Exit the position and repeat the asana with the support on the right foot.
What is the use: posture tones the muscles of the neck and upper back, and also strengthens the muscles of the legs and develops a sense of balance.
How to perform: Stand facing the chair seat and lunge back with your left foot. Spread the left foot perpendicular to the left, and the right foot slightly to the left. Turn the case to the left and stretch your arms to the sides. As you exhale, lean to the right, placing your right palm on a chair. Pull your left hand up. Make sure that the hand from the top does not deviate forward or back, pull up the patella and do not bend in the lower back. Hold for 30 seconds, keeping your breathing steady. While inhaling, strain your left arm and rise, turn to the chair, connect the feet and repeat the asana in the other direction.
What is the use: posture relieves tension from the neck and back, relieves from slouching, and also strengthens the muscles of the legs and opens the hip joints.