What exercises to perform when a hernia in the cervical spine
A herniated disc, in particular the cervical spine is a "bulging" of the annulus associated with the weakening of its structure. In the resulting "SAC" moves the portion of the pulpous nucleus, sometimes up to its complete penetration into the spinal canal (prolapse). As a result, the traumatization of the posterior longitudinal ligament and compression of the nerve roots emerging from the spinal cord. Of course, a similar phenomenon can occur anywhere in the spine, but in the majority of typical sites are the cervical and lumbar sections of the spinal column.
Clinical manifestations are quite varied and due to, primarily, the developmental stage of a herniated disc. Consider them on the example of the cervical spine.
It Begins with the discomfort associated with minor load, prolonged forced position of the head (e.g., driving, sleeping on an uncomfortable pillow). In some cases, we may observe a weakly pronounced numbness of the hands, discomfort, fatigue. With the progress of the disease, the pain intensified, until a persistent pain syndrome that bears almost constant character regardless of physical activity and exercise.
Examples of some useful exercises
If You are prevented for any reason to be treated in hospital or, in extreme cases, to visit a massage therapist and a physiotherapist, exercise with a hernia of the cervical spine to a certain degree will replace the above activities.
- Lie on the floor, legs slightly stretched forward, carefully stretched. Dilute the arms to the sides, shoulder width apart. We take a deep breath, exhale slowly press your chin to your chest to the maximum, bringing the head to its original position. Repeat the exercise 10-12 times, relax.
- Lie on your side, legs bent at the knees, tucked up to the stomach, hands forward. Exhale – smoothly separates the head from the floor, presses the ear to shoulder, inhaling – initial position, repeat the exercise 10 times, relax. Performed similar, turning to the other side.
- Sit "Turkish", back straight, not slouched, head straight. Slowly tilt your head to the right, then through the reference position to the left. Then, without changing position of torso, make the head tilt back and forth. Repeat the exercise 10-12 times, rest.
- In the same position of the body smoothly, without tilting the head, looking right, then left, perform 10 repetitions. Then put the right palm on the head in a forward position of the head, try to tilt your head to the right, the arm resists the movement. In this exercise, you need to feel the tension of the neck muscles, the amplitude of head movements is minimal. Repeat 10 times for each hand, relax.
- a Similar exercise performed for movements of head back and forth, hands set with resistance, respectively, on the forehead and on the back of the head. Perform the exercise slowly, 10 repetitions. Give the neck rest carried out 10 deep breaths.
- In the same sitting position, bringing the arms down along the body. Turn your head as far right as possible, drop your chin to the shoulder. As possible without lifting your chin, it describes a semicircle across the breast to the left shoulder. Exercise repeat 5-8 times, slowly, without jerks.
- Stand up, be straight, heels together, head straight, neck relaxed, perform the torso forward, parallel to the floor. In this position, inhale slowly attach the outstretched arms with a maximum amplitude of back, shoulder width apart, exhale – let them quietly fall down. Repeat 8-10 times, rest and straighten up.
- Perform the slope of the hull as in the previous exercise, adhesive hands in the castle behind. Bending his head to the ground, attach the hands as possible ago, repeat 8-10 times. Put the hands on the neck, the position of the body is still parallel to the floor, most attach your head back as possible without straining the cervical spine, linger for a few seconds. Original position, rest.
what to look for when exercising
All movement of the neck when performing any exercises should be performed gently, without sudden movements, because you risk aggravate intervertebral hernia additional compression of a nerve. Nor should we strain the muscles of the neck, except for specific cases, mind relaxed, without effort.
In Any case, the performance of a complex must not be accompanied by pain! You may feel pain in the cervical spine, but then it should either decrease the range of motion, or even stop, to wait a little longer and with maximum caution to continue the exercise.
do Not attempt to perform a maximum complex, reduce the number of repetitions. The strain on untrained muscles will only add to the pain in the form of delayed onset muscle soreness and the effect you expect will not do. Gradually increase your activity, exercise regularly, and reach a good result.