IN modern world, where a huge number of people lead a sedentary lifestyle, more and more patients different ages those who have problems with the spine complain of permanent Good results that can eliminate pain and improve the condition of a person are given by gymnastics for the neck. Such exercises should be done only after appropriate consultation with your doctor, since amateur performance in such a serious matter can lead to irreparable consequences.

Gymnastics for the neck requires the utmost accuracy in performing certain exercises. Their sequence is also important. You can't cut down on exercise time. Gymnastics for the neck gives the most best result when performing the complex 6-8 times a day.

One of the most advanced and effective exercises for the neck is the Mackenzie method. It is based on decades of clinical experimentation, scientific research and the practice of thousands of patients. At the beginning of the implementation of this complex, painful sensations may occur, caused by the performance of movements unusual for the body. As you continue to practice, all the pain will pass after a couple of days.

This gymnastics for the neck consists of 7 exercises that must be performed 10 times:

1. Leading the head back (certain efforts are required when performing the exercise). Sitting in a chair and looking forward, relax completely. The head should be slightly tilted forward. Slowly, but with effort, take your head back until it stops. Try to tuck in your chin. Fix this head position for a few seconds, after which you can relax.

2. Extension of the neck while sitting. Sitting in a chair, raise your chin and try to tilt your head back, trying to look up at the ceiling. In this position, you need to turn your head a little to the right several times, and then to the left.

3. Abduction of the head in a prone position. Lying on a flat and fairly hard surface, face up, rest the back of your head on the mattress and at the same time pull your chin towards your neck.

4. Extension of the neck in a prone position. Lying on the bed face up and gently supporting your head with your hand, move to the edge of the bed so that the head and neck, as well as the top of the shoulders, protrude beyond its edge. Slowly lower your head towards the floor, supporting it with your hand. Slowly remove your hand and tilt your head and neck as far back as possible. Turn your head from side to side a few times. Use your hand to return it to the starting position.

5. Neck tilts to the sides. Sitting on a chair, tilt your head in different directions.

6. Neck rotation. Sit on a chair and move your head as far back as possible. From this position, turn your head as far as possible from side to side.

7. Bending your neck in a chair position and looking straight ahead, relax. Lower your head so that your chin is as close to your chest as possible. Clasp your hands at the back of your head. Lower your arms so that your elbows point down.

This gymnastics for the neck will help get rid of chronic pain in the cervical spine caused by osteochondrosis. Even with acute pain, you should try to do exercises No. 1, 2. They will help relieve acute pain and allow you to feel relief. As soon as the sharp pain passes, you can begin to perform the entire set of exercises.

These exercises can be classified as “gymnastics for the face and neck”, since during the execution of the complex, the subcutaneous tissue is activated, the muscles work not only of the neck, but also of the face. Improving blood circulation under the influence of this gymnastics helps to improve complexion and skin tone. At the same time, the skin becomes elastic and toned.

People are afraid to bend back with back pain and especially with acute lower back pain. Why is this happening? The standard recommendation for acute back pain, which you can get from a neurologist, is to lie on your side, pulling your knees to your stomach. Undoubtedly, this pose will facilitate pain due to the opening of the posterior space between the vertebrae and decompression of the hernia and pinched nerves, however, it will not allow the disc to fall into place, because. the anterior space, on the contrary, narrows. Those. the cause of the pain will not be eliminated. Bending back is dangerous while maintaining the vertical position of the body, because. at the same time, in addition to extension of the joint, under the influence of body weight, the vertebrae will be mixed relative to each other and under this pressure the posterior anatomical space will narrow and infringe the hernia or nerve even more.
Instead of the flexion exercises developed by Paul Williams, Robin McKenzie, a physiotherapist from New Zealand, suggested traction exercises as one of the means to reduce pain. He suggested that the pain in the legs is due to the formation of a herniated disc that compresses the spinal nerve, and when tilted back, the torn part of the disc returns to its normal state. However, this method was not very effective in the treatment of sciatica. A pinched nerve can cause numbness, but not leg pain. Inflammation of the nerve causes pain in the buttocks. (The Williams and McKenzie methods do not help relieve inflammation in an irritated spinal nerve.)
The purpose of stretching exercises is to strengthen the muscles along the spine, increase the endurance and mobility of the muscles of the entire back, as well as strengthen the lumbar spine, keep the nucleus pulposus inside the intervertebral disc and thereby reduce the risk of re-injury. Stretching exercises are recommended if you have:
* lower back pain with prolonged sitting or driving;
* lower back pain when bending back;
* lower back pain when getting up from a chair;
* Pain in the legs, which increase during a stay in a sitting position;
* Pain relief when lying down and when walking. Stretching exercises are recommended for the treatment of low back pain only on early stage diseases.
Relaxation
To perform this exercise, you need to lie on your stomach, after placing several pillows under it. Add a few more pillows and stay in this position for 15 minutes.
Stretching
Lying on the mat, rise up for three counts, supporting the body on your arms bent at the elbow, then take the starting position for a count of six.
Place your hands behind your back at the waist and lean back. Perform the exercise for three counts, and for a count of six, take the starting position. Repeat every hour
Lying on the mat, get up on outstretched arms and count to 10, then repeat the movement at least 10 times.
Stretching and strengthening muscles
Lying on the mat, raise your head and legs as far as possible, and stay in this position for three counts, and on the count of six, return to the starting position.
Now lift yourself up in a chair, maintaining the same posture as in the sitting position.
Exercise Options
There are other options for stretching and strengthening muscles. But you can turn to them only when it passes acute stage diseases. Extend your arm and opposite leg parallel to the floor. Hold this position for two seconds, then return to the starting position. Then, changing the arm and leg, repeat the movement. Try to do this exercise as often as possible and gradually increase to 10-15 times. After two weeks of doing this flexion and extension exercise, you can add another, enhanced set of exercises.
Side bends in a standing position. Place your hand on the opposite side of your head while sliding your other hand down your leg. Repeat every hour for at least 10 minutes.
Lying on your side, straighten your top leg and bring it behind you. Perform the exercise for three counts, and for a count of six, take the starting position.
Lying on your side, lift the leg on top, count to three, and on the count of six, take the starting position.
Lying on your side, raise your head and legs. Perform the exercise for three counts, then for a count of six, take the starting position.
These recommendations are a temporary measure if it is impossible to visit a specialist, back pain as a symptom accompanies about 28 diseases, so consult a doctor as soon as possible.

When treating a hernia cervical spine can not underestimate the importance of gymnastics. Many patients ignore this component of therapy, believing that only surgery or medication will help. Nevertheless, exercises for a hernia of the cervical spine are very important, and if they are prescribed by a doctor, they cannot be abandoned. Already after the first session, you will notice a clear result in the form of pain reduction. And regular exercise will help eliminate the symptoms of the disease, and prevent their occurrence in the future. Of course, it is unlikely that it will be possible to eliminate the disease only with exercises, but exercise therapy almost always greatly improves the patient's condition, so much so that an operation may not be required in the future.

Exercises for cervical hernia of the spine will help achieve the following goals:

• Relieve neck pain.
• Restore normal blood circulation and nutrition in the spine, nerve and muscle tissues.
• Reduce or completely eliminate associated symptoms such as headaches and tinnitus, unpleasant tingling and others.
• Normalize muscle tone, strengthen weakened muscles and relax spasmodic ones.
• Improve and restore the flexibility of the spine.
• They will fully or partially restore movements in the hands with paresis (partial limitation of mobility) and paralysis (complete limitation of mobility), which often accompanies a hernia.
• Prevent exacerbation and development of the disease.

Therapeutic exercises for hernia of the cervical spine: general recommendations

Exercises for a hernia of the cervical region should be selected by a doctor. They should be devoid of sudden movements, power load. It is best to start under the supervision of an instructor who is aware of your diagnosis and symptoms. If you plan to study at home, you first need to consult a neurologist.

Incorrectly selected exercises can worsen the condition, provoke displacement of the vertebrae, pinching of the neurovascular bundles, acute pain, and so on, so it is very important that the doctor selects the complex, and you do everything in accordance with the rules and his recommendations.

Also, doing gymnastics involves the following rules:

• You need to do the exercises every day. Start with five minutes and work your way up to 30-45 minutes a day.
• The best time to practice is in the morning, but you can plan exercises for other times of the day depending on your biorhythms. It is only important not to exercise immediately before bedtime and immediately after eating. In the evening, special relaxation exercises are shown.
• Exercise should not provoke pain or lead to its increase.

Also note that therapeutic exercises for hernia there are contraindications. These include severe pain, the presence of chronic osteochondrosis of the cervical region, external or internal bleeding, as well as a recent stroke or heart attack.

The best exercises for cervical hernia

Today, there are a large number of effective methods for the treatment of hernia (7 the best exercises for the treatment of cervical hernia, etc.). Let's look at a few basic techniques. General physical exercise with a hernia the following:

• You need to take a sitting position. Keep your back as straight as possible, but do not strain at the same time - it is important that the exercise concentrates on the activity of the neck muscles. Gently and slowly lower your head to one side. Hold this position for up to ten seconds. After the head must be smoothly returned to its original position and lowered to the other side. When tilting, you can support your head with your hand so that it pushes your head in a specific direction.
• In a similar position with a flat back, slowly move your head back. Exercise can cause discomfort in the neck and dizziness, so you need to move as smoothly as possible, listen to your body.
• You need to take a sitting position and tilt your head forward. Remember that quality is much more important than quantity. This movement stretches the spine, strengthens the muscles and increases their elasticity. You can do slopes in another way. Pull your chin forward, hold for a few seconds and return to the starting position.
• In the sitting position, the head turns to the right and left. Movements should be performed slowly, it is better not to close your eyes, since during the exercise the muscle zone is stretched, blood supply to the problem area is increased. If you feel dizzy, stop exercising and take a break.

Gymnastics must be performed in a well-ventilated area. It is important to exclude jerks and sudden movements, conversations during exercise.

Mackenzie exercises to relieve pain from a herniated cervical spine

Our own gymnastics complex for cervical hernia was developed by professor-physiotherapist Robin Mackenzie. Its main rule is traction, which makes it possible to strengthen the muscle corset near the spine, which helps to increase muscle mobility and improve their endurance.

Mackenzie himself additionally recommends take care of a good rest and sleep for at least eight hours. Also it is important to choose your pillow carefully. Soft and large, down-filled pillows are not allowed - they can adversely affect the condition. The best option- use a small roller placed under the neck. This will help relieve muscle tension, improve blood circulation.

Exercises are performed in the way that was described earlier. They can be varied by such movements:

• Lying on the floor, do strength exercises (if the doctor allows): take small dumbbells in your hands and gently move them to the sides and behind your head.
• Tilt your head forward, make gentle tilts to the sides.

• Take a lying position, raise your arms and legs up. Hold this position for a few seconds, then slowly lower your limbs.
• The key to a healthy neck is a straight back. Having taken a standing position, press firmly against your back and stand in this position for a couple of minutes.

Strengthening gymnastics Bubnovsky

Own therapeutic exercises for a hernia of the cervical spine was developed by a physiotherapist Bubnovsky. He believes that therapeutic movements should have an impact not only on the affected area, but also on other muscle and joint groups.

For charging, the following movements are used:

• "Cat". Get on all fours, while inhaling, arch your back up, while exhaling, bend as low as possible.
• In a position on all fours, lower your head, press your chin to your chest. Stay in this position for half a minute.
• Lie on your back, gently lift the pelvis up and also gently lower it down.
• Take a position lying on your stomach, raise your arms and legs up. Hold for a few seconds, then slowly lower your limbs.

Isometric exercises for a hernia of the cervical spine

A separate direction of gymnastics for cervical hernia is isometric exercises. Modern physiotherapists and neurologists speak positively about this technique. The advantage of such exercises is that they do not require a lot of time and the availability of special devices. Such gymnastics is useful both for those who suffer from an intervertebral hernia of the neck, and for those who work at a computer for a long time for prevention.

The isometric mode consists in overcoming resistance, short-term tension, and then relaxation. The starting position also does not really play a role: you can perform the exercises while sitting, standing, and lying down. But even posture and smooth, measured breathing are very important.

The isometric exercise therapy complex includes several stages:

• The right palm should be placed on the right cheek, press it and tilt the head in left side. It's important to resist. Repeat the exercise with a change of hand.
• Interlace the fingers of both hands and place them palm down on the forehead. Press on the head, straining cervical muscles and avoid tipping over.
• Repeat the previous exercise, placing interlaced fingers on the back of your head and trying to tilt your head back.
• Trying to touch the shoulder with the left cheek, place the right hand on the temple on the right side. Trying to overcome the resistance, smoothly and slowly straighten your head and return to the starting position.

How to supplement therapeutic exercises with a hernia of the cervical region

Simple exercises for a hernia of the cervical spine will also be useful, of which you should pay attention to the following:

• Pull-ups. They help to strengthen the muscles of the shoulder girdle and back, have a beneficial effect on the vascular walls. Classic pull-ups can be replaced with traction with an expander.
• Push ups- in the usual or simplified position (leaning on the knees and hands).
• Chest exercises with dumbbells. You need to take a prone position, put the shells on the floor behind your head. Stretch your arms straight, raise them in front of you, then gently return them to their place. Repeat at least 12-15 times.

Preventive exercises for cervical hernia

If you managed to achieve remission and get rid of the symptoms of a hernia, you should not relax. It is worth continuing to perform exercises to prevent relapse. Their distinctive feature will be that it will be possible to make more intensive movements. But also do not overdo it, and be sure to first get expert advice.

During the period of remission, you can increase the range of motion in accordance with the following scheme:

• In a standing or sitting position, straighten your arms along the torso. Tilt your head in different directions, trying to reach the maximum point - with your chin to your chest, your ear to your shoulder and the back of your head to your back.
• Regardless of the starting position, alternately turn your head to the right and left, lingering at the end points for a few seconds.
• Lie down on a hard floor, raise your head 45 degrees, linger in this position for 10-15 seconds.
• Standing straight, make circular movements with both hands at the same time.
• Stand in a knee-elbow position, look forward. Try to gently lower your head and relax your neck as much as possible. When performing the exercise, you should feel how the spine gains lost flexibility.

We offer you to watch a video with sets of exercises for a hernia of the cervical spine.

Hernia exercises: video

Robin McKenzie is the President of the International Institute of Vertebrology - Spine Correction (New Zealand), which has 26 branches in different countries peace. He is an honorary member of the national associations of physiotherapists in the USA, Great Britain, New Zealand, the prestigious International Society of Spine Physiotherapists (specialists who study the spine). Author of a two-volume textbook on spine correction, translated into 5 languages. Vertebrologists in many countries use Mackenzie's principles in their work - his original approaches to the problem of treating the most common diseases of the spine.

Robin McKenzie developed spinal exercises for mechanical pain in 1956 while working as a physiotherapist in New Zealand. He believed that the cause of the pain was stretching of the soft tissues. This direction is developing especially in Australia and the USA and has found application in the treatment of herniated discs. When performing exercises, the nucleus pulposus shifts forward and the pressure of the hernia on the dura mater decreases, which leads to a decrease in neurological symptoms.

The criterion for the success of Mackenzie treatment is the centralization of pain (moving from the leg to the lower back) and its reduction.

The use of manual muscle testing makes it possible to more accurately select for this treatment and monitor its success. A herniated disc compresses or compresses the nerve root. This leads to a violation of the conduction of the nerve impulse and a decrease in tone and strength in the corresponding muscles. If the muscle tone is restored during the exercise, then it is therapeutic.

1st exercise. Lying on your stomach, bend with support on your forearms. Stay in this position for 2-3 minutes. Breathing is deep. Repeat every 2 hours.

2nd exercise. Lying on the stomach push-up with the deflection of the lower back. Delay for a few seconds. Repeat at least 10 consecutive times every 2 hours.

3rd exercise is performed when sharp pain already passed. Standing backbends. 10 times every 2 hours and after work with a bent lower back.

For the treatment of pathologies of the musculoskeletal system, there are special exercises with a hernia of the lumbar spine. Appropriate sports activities for certain injuries of the vertebral disc are allowed and even recommended. However, sports that place an excessive burden on the spine should be avoided. These include - tennis, badminton, squash, horseback riding, skiing. And, conversely, the sports recommended for vertebral hernia are swimming, cycling and cross-country skiing, hiking in the mountains.

A herniated disc is a problem of any age. In professional athletes, it occurs 2 times more often than among the general population. The most risky groups are gymnasts, soccer players and tennis players. Sport is defined as an etiopathogenic factor, especially in the case of activities associated with vertical overload of the vertebrae (weightlifting, skiing) with rotation and lateral inclinations (handball, volleyball, wrestling).

Disc injury can be microtraumatic in nature and result from repetitive trauma. The occurrence of discopathy in athletes correlates with increasing age. Influencing mechanisms depend on anthropometric parameters, movement technique, strength. Symptoms are pain in various parts of the back or radiating, depending on the location and size of the hernia, as well as contact with surrounding structures (spinal cord, spinal nerve roots) and edema.

Treatment of the problem is conservative or surgical. In any case, it is necessary to prevent the pressure of the vertebrae on each other, which will help to relax the space between them, and eliminate painful muscle spasms. The return of the patient to sports activities after acute problems is possible only in cases where training does not lead to a deterioration in the condition.

It is necessary to strictly observe measures against the influence of causal factors. It is necessary to exclude exercises and trainings with sudden movements, acceleration, braking, turns of the spine (basketball, volleyball, handball, hockey, football, sprint). Acceptable may be (individually!) different kinds endurance sports that keep the spine stable, such as swimming, cycling, or running.

A very important role is played by the balance of rehabilitation exercises, which will help to relax and strengthen the muscles of the trunk (back and abdomen). During sports, it is sometimes advisable to use a bandage.

Allowed Sports

Deservedly with a hernia, the benefits of swimming are indicated. For the cervical region, recreational swimming with the help of the chest and legs (dolphin style) is suitable. In the case of Scheuermann's disease or scoliosis, the crawl style is the most suitable.

In cycling, technical factors play a very important role (height and distance of the saddle, handlebars and pedals, the hardness of the wheels, the springiness of the seat), the way you move and the position of the head, the degree of fatigue, the duration of the workout, etc. The rigid position of the body, of course, is not favorable for the condition of the spine.

It has been found that relatively less stress on the spine during cycling may be associated with a decrease in bone density. Thus, cyclists should follow an accompanying program to strengthen the spine and back.

In the case of running, it is very important to dampen the impact with high quality shoes. Other factors influencing the intensity of the load on the spine are the length and technique of the step, the terrain profile, and the nature of the surface. Slow jogging with shorter strides is better perceived by the spine than slow walking, standing or sitting. Each time the foot leaves the ground, the spine actually rests. When walking slowly, it is loaded more. Fast running with long strides is an unacceptable load.

Deciding whether a person with low back problems should include running in their rehabilitation program should be strictly individual. The movement must be started slowly, carefully and, of course, under the supervision of a specialist.

Strength exercises for hernia are mainly used to improve the strength of the spine, abdominal and spinal muscles. There are various workouts that, even without the use of machines or other devices, provide sufficient stimulation. Very interesting exercises are static or with reduced dynamics (for example, rotations of the spine with limited speed with lowered arms or imitation of a walking movement in a standing position with a stationary body). These exercises can be carried out during the rehabilitation period to strengthen the muscles of the back and maintain the stability of the spine.

In order for the spine to perform its functions optimally, it must be stable, in addition, sufficiently flexible and mobile. For this reason, it is very important to pay special attention to it. The following set of exercises systematically affect the muscles around the spine. It trains the function of the rotational deep back muscles and frees the spine in the sagittal direction. Promotes stretching and relaxation.

These workouts are suitable both after the removal of a hernia of the lumbar spine, and as a precaution against the occurrence of such problems:

1. Turn. Starting position (IP) - on all fours. The knees are on a pad at the width of the pelvis. Hands straight and shoulder width apart. On exhalation, you need to bring the head and sacrum closer to each other (the back is straight), with an inhalation, return to the PI when the spine is in the same plane. Repeat these exercises for the spine 5 times.
2. Spinal exercise number 1. IP - lying down. Stretched legs slightly apart (at the distance of the foot). While inhaling, gently rotate your head in one direction, and your feet in the other. On the exhale, return to the IP.
3. Spinal exercise number 2. IP - lying down. Stretched legs on top of each other (the heel of one limb rests on the fingers of the other). As you inhale, gently turn your head to one side and your feet to the other. On the exhale, return to the IP.
4. Cat. IP - on all fours. The knees are on a pad at the width of the pelvis. Hands straight and shoulder width apart. While inhaling, pull the head and sacrum away from each other (do not bend the spine). At the exit, rounding the back, pull the head to the chest (try to bend as much as possible in the lower back). Repeat these workouts for a hernia of the lumbar spine 5 times.
5. Relaxation. IP - on all fours. The knees are on the substrate at the width of the pelvis, the hands rest with the elbows on the surface. While inhaling, pull the head and sacrum away from each other (do not bend the spine), at the exit, return to the PI. Repeat these exercises 5 times.

All movements must be slow. One movement is performed within 6-8 seconds. Repeat all exercises for a hernia of the spine should be at least 5 times.

Mackenzie exercises

All the workouts discussed below should be performed based on the examination and recommendations of the therapist.

Exercises for lumbar hernia of the spine (involving the lower spinal region), in general, can be recommended to anyone who suffers from pain in this area. The complex is also used if the pain is intermittent (occurs periodically, from time to time). There are many videos on the Internet to help you master Mackenzie's exercises. Pain usually appears/intensifies while putting on socks, underwear, shoes, cleaning, washing dishes, driving a car, etc. Relief comes from lying on your stomach or back on a firmer mattress or on the floor.

Hernia exercises may initially increase pain in the lower back (lower back), but repetition can reduce discomfort and increase range of motion. If this did not happen and the treatment course was ineffective, you need to contact a therapist.

The easiest exercise for the lower back. You need to lie on your stomach - at home you can sit on a hard mattress or on the floor. Repeat this position for 5-10 minutes every hour. It is possible that there will be an increase in pain during the first exercise, but over time this will pass. Each vertebra, muscles of the back, buttocks, thighs and calves in this position should be tried to relax as much as possible. Perform these exercises after removing the hernia should be within a few days, until the pain during exercise becomes imperceptible.

If pain subsides during workout 1, continue as follows. Lie on your stomach with the torso tilted back (support on the forearms). Hold this position for 5-10 minutes every hour. Such training is carried out as follows: support on the forearm - elbows under the shoulders, muscles of the back, buttocks, thighs and calves, try to relax as much as possible in this position. Do the exercise for several days until the pain during the workout subsides.

Continuation of the complex

Exercises should be continued only if during the previous 2 workouts there is a decrease in pain.

So, if the first 2 exercises are given almost / completely painlessly, you can proceed to the following:

1. Tilt the body back, lying on the stomach. Unlike the previous exercises described in paragraphs 1 and 2, the training will be dynamically repeated (no need to statically hold the position). A total of 10 repetitions are needed (every hour). Tilts of the spine back are made slowly and carefully. The pelvis must remain on the mattress. During the tilt and return to the PI, the muscles of the back, buttocks, thighs and calves should be as relaxed as possible (lifting is carried out only with the help of the upper limbs). Do the exercise for several days until the pain during the workout subsides.
2. If the third exercise is almost/completely painless, you can move on to the next one. The exercise is performed similarly, but at the maximum deflection of the spine (at the end of the movement). It is necessary to take a deep breath - thus, to achieve an even greater deflection. Do the exercise for several days until the pain during the workout subsides.

Exercises to relieve the manifestations of a hernia in lumbar of the spine can be a good helper in therapy, but they should be performed wisely, without abusing, so as not to aggravate the situation.