Osteochondrosis is a very unpleasant disease that can spoil the impressions of an active life. And in order not to bring the situation to a critical point, experienced massage therapists recommend using a simple technique presented below.
Moreover, there are general methods for preventing osteochondrosis. First of all, it is necessary to avoid hypothermia, dampness and drafts. It is necessary and stable (several times a day) to do therapeutic physical training. This is very important: even in an elderly person, the body thus becomes toned, the back and abdominal muscles supporting the spine gradually become stronger, which in a general sense strengthens the entire body, indirectly affects the immune defense.
It is strongly recommended to monitor your diet: do not overeat, do not gain weight and, thus, do not increase the load on the spine.
Long-term “vertical” load (standing) requires unloading (for example, in a lying position). Also, women are not recommended to walk for a long time (more than 1-2 hours) in high heels. If you need to stand for a long time, find a point of support for your head, body, arms and legs. Use this support. This will reduce the harmful effects on the spine. This is especially important for people with excess weight and limited mobility.
The following recommendations apply to people with a predominantly sedentary work style. Try to sit with your back as straight as possible. After sitting, change your position every 10-15 minutes, move your arms and legs, periodically lean back, stretch, get up and walk every hour.
Sleep only on a hard bed. Get out of bed softly, lean on your hands more often. Do not strain your joints. Do not lift heavy loads (more than 3-5 kg), especially with jerky movements. Do not carry a load in one hand. And when lifting a load, be sure to bend your legs, not your back.
These simple recommendations will protect your body for a long time. It is only important not to weaken attention to the issues raised.
One of the most effective options for gymnastics for the cervical spine can be divided into several practical exercises, which must be performed in the recommended sequence below.
So, any physical exercise should be preceded by preparatory work. In this case, it consists of choosing a place for training and creating conditions favorable to the procedure. Moreover, this simple exercise is appropriate to do both at home and at work. Choose a comfortable place in the room, that is, free up enough space around you to be able to bend and turn your head and arms. Clasp your fingers behind your head, with your elbows at shoulder level, and rotate around the axis – left, right, bend down. If nothing bothers you, you can start clearing (choosing) a place for training not only sitting on a chair (most of the simple recommended exercises), but also lying down.
To do this, sit on the floor, stretch your legs together straight in front of you, take the same position (hands clasped behind your head) and twist in different directions. If nothing bothers you in this case, you can start doing simple exercises, which are recommended to be done 2-3 times a day for two weeks.
The technique consists of seven simple exercises:
1. Position – sitting on a chair or standing, arms down along the body. Turn your head to the extreme right position, then to the left. Repeat 5-10 times.
2. Sitting on a chair or standing, arms down along the body. Lower your head down, trying, if possible, to press your chin to your chest. If your cervical vertebrae are mobile, you can feel the thoracic notch with your chin. Repeat 5-10 times.
3. Sitting on a chair or standing, arms down along the body. Move the head back, simultaneously pulling the chin in. Repeat 5-10 times per session.
4. Sitting, place one palm on your forehead. Tilt your head forward, simultaneously pressing your palm on your forehead, counteracting the movement of your head, for about a second, then rest for the same amount of time. Repeat 10 times.
5. Sitting, place one palm on your head in the temple area. Tilt your head to the side, simultaneously pressing on it with your palm, counteracting the movement of the head for about 10 seconds. Rest. Repeat 10 times.
6. Sitting or standing, arms down along the body. Raise your shoulders as much as possible and hold in this position for 10 seconds. Relax, lower your shoulders and inhale deeply. Relax the muscles of the neck and shoulder girdle, feel how your heavy arms pull your shoulders down. Stay in this position for 5-10 seconds. Repeat the exercise 5-10 times. The exercise should be done slowly to control your movements and sensations. This control is also useful in everyday life, for example, when walking.
7. Sitting or lying on the floor. Massage yourself or with someone else's help the area between the occipital bone and its soft part, where the muscles are located. The impact should be strong enough and continue for 3-4 minutes.
After you have “practiced” the technique for two weeks with daily exercises, you can reduce their implementation to once a day, but in no case give up what you have started.
This complex exercise with chondroprotective, analgesic and anti-inflammatory effects can effectively treat diseases of the spine and joints in a short course of intensive therapy.
