Osteochondrosis (spondylosis) of the cervical spine is a pressing problem for many modern people. The disease is characterized by damage to the intervertebral cartilage in the neck. The vertebrae begin to rub against each other and put pressure on adjacent vessels and nerve fibers. All this negatively affects the functioning of the entire body. The above disease can be treated using traditional methods, as well as with the help of yoga asanas. Candidate of Medical Sciences, author of methods for the treatment of spinal diseases, therapist, head physician of the Doctor Shishonin Clinic A.Yu. Shishonin talks about how yoga and the exercises he developed help get rid of cervical osteochondrosis.
Important.
Yoga for diseases of the spinal column is useful only if all sets of exercises are performed correctly.
What is osteochondrosis?
The main cause of osteochondrosis is metabolic disorders . This quite seriously affects the condition of the intervertebral discs, since they do not have blood vessels.
The nucleus pulposus in them suffers from loss of fluid, which negatively affects its shock-absorbing properties, and this is the main function of the disc. As a result, the disc becomes flat and protrudes beyond the boundaries of the spinal column, causing the nerve roots to become pinched and inflamed.
The disease provokes severe pain and becomes a serious stress for the body. To eliminate pain, the body limits the mobility of the affected area, as spasms of the back muscles occur.
The medications used only eliminate the symptom and remove the pain, but it comes back again. Therefore, with this disease, you need to work on strengthening the muscle corset and ligaments. also important to work on normalizing metabolic processes in the body.
Ardha chandrasana
How to do it: Perform utthita trikonasana using a brick as a chair and placing it slightly further from the right foot. Then, as you exhale, lift your left foot off the floor, extend your left arm up and left leg to the left. Shift your weight from hand to foot. Stay in the pose for 30 seconds, maintaining even breathing. Exhale, lower your left leg to the floor and return to utthita trikonasana. Turn around and perform the pose in the other direction.
What are the benefits: the pose tones the muscles of the lower back, and also strengthens the leg muscles and knee joints.
About the benefits of yoga
Yoga not only helps to strengthen the muscle corset in the most gentle way, but also has benefits for the whole body . Yoga is a whole philosophy. It strengthens the entire body, promotes the health of all organs and systems, helps develop flexibility and improve your figure.
Yoga helps strengthen the muscle corset, which is good for the spine
In addition, asanas help normalize the condition of not only the body, but also the soul. Yoga helps to find inner harmony, teaches you how to deal with stress and depression, and improves your mental state in general.
The benefits of yoga for the musculoskeletal system are great. It helps achieve the following results :
- strengthens the muscle corset;
- aligns the spine and reduces tension between the vertebrae;
- increases the elasticity and flexibility of ligaments and tendons;
- activates blood circulation in the problem area.
For osteochondrosis, yoga strengthens the muscles of the neck, shoulder girdle, chest and back in general. It helps to stretch the spine, causing pinching to disappear.
Virabhadrasana 2
How to do it: stand up straight, place your legs as wide as in the previous asana. Turn your right foot to the side and bend your right knee at a right angle. Stretch your arms out to the sides with such force as if someone is stretching you. Turn your head to the right and look at your palm. As you inhale, rise up, turn around and perform the pose in the other direction.
What are the benefits: the pose relaxes the back muscles, and also strengthens the leg muscles and tones the abdominal organs.
Yoga for cervical osteochondrosis
A properly selected yoga complex is allowed at any stage of osteochondrosis . However, contraindications must be taken into account - asanas will only help if the disease is moderate, without serious complications.
Indications for prescribing yoga are the following symptoms::
- Regular headaches;
- Dizziness;
- Noise in ears;
- Weakened muscles;
- Feeling of stiffness;
- Chills;
- Pain that intensifies during sleep.
It is necessary to take into account contraindications for performing asanas . These include the following:
- Exacerbation of existing diseases;
- Increased body temperature.
- You can’t exercise immediately after eating - let at least 30-40 minutes pass. But even with a strong feeling of hunger, yoga is also contraindicated.
- You should not perform asanas after drinking alcohol. The body is that alcohol has a negative effect on the body and dulls consciousness. Performing asanas in this state can cause sprains, dislocations, and deterioration of the condition.
- Postoperative period. Some time must pass between the operation and the start of classes. It is important to obtain permission from a specialist.
Yoga is contraindicated in case of exacerbation of cervical osteochondrosis. Severe heart damage.- Recent myocardial infarction.
- Presence of cancerous tumors.
- Inguinal hernias.
- Increased blood or intracranial pressure.
- Disc displacement.
- Intervertebral hernia.
- Developing arthrosis.
- Presence of mental disorders.
Video: “Set of exercises for the neck and head”
Parshvottanasana
How to do it: stand straight, stretch the top of your head up. Pulling your shoulders and elbows back, bring your palms together behind your back. Spread your feet approximately 1 meter wide. Turn your body and feet to the right; your left foot may be slightly turned to the left. Exhale and bend toward your right leg, placing your head on your right knee. Stay in the pose for 30 seconds, keeping your breathing even and pulling up your kneecaps. Exhale as you rise up, turn around and perform the pose in the other direction.
What are the benefits: the pose eliminates stooping, develops flexibility of the spine, and also opens the hip joints.
The continuation of the asana complex will be on my blog soon . Do not miss!
Asanas for cervical osteochondrosis
Did you know that...
Next fact
Initially, proper preparation for performing asanas is important. It is important to adhere to the following recommendations :
- Choose a quiet and peaceful place to study. If possible, you can practice outdoors.
- Avoid cold wind.
- You should not practice yoga in an open space in extreme heat or in places with polluted air.
- The surface must be flat and hard.
- If, when performing asanas, the head, shoulders and chin touch the surface, then this place should be comfortable. Asphalt and rocky surfaces are not allowed.
- Cover the surface with a special yoga mat or wool carpet.
- It is allowed to use a small elevation - a chair or a towel.
- It is recommended to practice in the same place.
- In accordance with the rules of yoga, the traditional position is facing east.
- Use clothes made from natural materials - synthetics are not allowed.
- The optimal time for practice is the morning, ideally 5-7 hours.
- You need to exercise regularly, every day. Long breaks are not allowed, as you may lose all the progress you have made.
- Yoga should be practiced in silence.
A very important point in correctly performing asanas is breathing . You need to breathe exclusively through your nose. As you inhale, the chest and abdomen should expand, and as you exhale, they should contract. By alternating the number of times you inhale and exhale, you trigger the recovery and renewal processes necessary in the body.
The basics of proper breathing during yoga are as follows::
- Inhale for three counts, exhale for one. Do 10-20 such repetitions.
- Then you need to take a sharp breath and exhale smoothly. Exhale in three counts. The number of repetitions is also 10-20.
- Close your right nostril with your index finger. Then you need to take short exhalations and inhalations for 50-60 seconds. Then you need to do the same, but closing the left nostril and breathing with the right, respectively.
- The last technique is full breathing. You need to take a deep breath through your stomach. Afterwards, the air flow should pass through the chest and collarbone. Exhale twice as long as you inhaled. Exhalation should be done through the collarbone, chest and stomach, that is, in the opposite direction. The number of such repetitions is also 10-20 repetitions.
Now let's move directly to the asanas. For osteochondrosis of the cervical spine, the following are very useful.
Vrksasana
Vrikshasana - a pose that helps relax the neck muscles
The position remarkably relaxes and tones the muscles of the cervical region and upper spine. It helps strengthen your legs and improve your balance. You need to take a standing position. One leg is raised and bent at the knee; the foot should be placed on the inner thigh of the second leg. Hands go up.
Utthita Trikonasana
Utthita Trikonasana - helps relieve tension and improves posture
This asana helps relieve tension in the neck muscles. It also improves posture and opens the hip joints. To perform this you will need a chair. You need to stand facing him and make a small lunge back with your left foot. At the same time, turn your foot perpendicularly. Turn your right leg slightly to the right. The body needs to be turned to the left and the left arm extended upward. The right hand rests on the surface of the chair. Stay in this position for 30-40 seconds. Then repeat the same for the second side. The asana is very effective in the fight against cervical osteochondrosis.
Parivritta trikonasana
Parivritta-trikonasana - tones and eliminates stooping
Remarkably tones muscles and helps eliminate stoop. Also relieves discomfort in the neck and spine. It must be performed in a standing position. Lunge forward with your right leg so that the foot of the other leg is turned to the left. Twist your body to the right until your left hand touches the floor. Reach up with your right hand. Hold this position for 30-40 seconds. Then you need to repeat the steps in the opposite position.
Utthita parsvakonasana
Utthita parsvakonasana - relieves tension from ligaments in the neck
The asana helps relieve tension from the muscles and ligaments in the neck area. It also improves posture and helps strengthen ankles, knees, and thigh muscles. You need to stand up straight, spread your legs slightly wider than your shoulder line. Bend your right leg at a right angle. Turn your foot to the right side. Your arms need to be extended to the sides. Smoothly and slowly begin to stretch your torso to the right. Afterwards the same is repeated for the left side.
It is also important to review your diet, making it as correct, natural and balanced as possible.
Regular performance of asanas can relieve the symptoms of cervical osteochondrosis in the shortest possible time . If all the rules are followed, patients easily get rid of pain, their blood circulation improves, tension is relieved, and muscles are strengthened.
Yoga also helps get rid of stress, emotional stress, and insomnia . In 95% of cases, patients with cervical osteochondrosis achieve positive results when doing yoga. But keep in mind that, despite all the benefits, you need to get the approval of a specialist before starting classes.
Video: “Prevention of osteochondrosis: a set of exercises for the neck”
Virabhadrasana 1
How to do it: stand up straight, place your legs as wide as in the previous asana. Turn your body and feet to the right, your left foot may be directed a little to the left. Bend your right leg at the knee at a right angle. Stretch your arms up with your palms together. Hold the pose for 30 seconds, maintaining even breathing. As you inhale, lower your arms, turn around, bring your feet together and perform the pose in the other direction.
What are the benefits: the pose eliminates slouching and relieves spasms in the shoulders, back, neck, and also strengthens the leg muscles.
Matsyendrasana (Pisces God Pose)
This twisting pose restores your spine while relieving back pain. It stretches the hips, shoulders and neck. This pose can help relieve fatigue and stimulate your internal organs to function better.
Involved here:
- Rhomboid muscle between the shoulder blades
- Chest muscles
- Spinal muscles
- Rib cage
- Small of the back
Performance:
- Sit with one of your legs tucked under you
- Place the other one on top of your thigh
- With the opposite hand, touch the knee of the leg standing on the other leg
- Turn your head in the opposite direction
- Maintain this asana for one minute.
- Repeat on the other side of the body.
Contraindications
In some situations, it is necessary to abandon yoga for the collar area. Contraindication is an aggravated form of osteochondrosis. When inflammatory processes develop, pinching of nerve endings occurs. For this reason, classes are postponed until the inflammation is relieved. When taking positions, you need to listen to your body.
You should not practice yoga during exacerbation of osteochondrosis.
The appearance of discomfort or pain indicates that the technique was performed incorrectly. Soreness can arise due to mistakes made by an experienced yogi who did not take into account the individual characteristics of the patient’s body. It is recommended to start practicing after consulting a doctor.
Precautionary measures
Often, when taking a pose on your own, a beginner can get injured, so precautions must be taken:
- do not twist your neck back;
- tilt your head forward to an acceptable distance;
- avoid excessive rotation in the neck due to the risk of muscle spasm and injury;
- do not hold poses for a long time, do not overcome opportunities and do not increase pressure on the neck;
- do not let your head sag to the side.
By following safety precautions, the effectiveness of the technique increases and the risk of injury is eliminated.
Disease syndromes
Let's take a closer look at the problem of cervical osteochondrosis. With this disease, the mobility of the vertebrae is limited. This is due to changes in intervertebral cartilage tissue. The friction of the vertebrae increases, hence the aching pain and discomfort when moving. Over time, intervertebral discs lose their elasticity and are compressed, the pressure on the vertebrae increases, which contributes to their further destruction.
Tadasana
Parivritta trikonasana
