Swimming in osteochondrosis of the cervical spine
Physiotherapy takes a leading place in the treatment of cervical degenerative disc disease. Particularly effective are the effects of swimming.
The benefits of swimming
The weight of a person floating in the water, is significantly reduced, which gives the opportunity to do a variety of exercises, avoiding overload and adverse effects.
Swimming in osteochondrosis of the cervical spine:
makes you work all muscle groups and helps to strengthen them;
extends the spine to help return the vertebrae into place;
restores the natural deflections of the spinal column;
stimulates the respiratory and circulatory systems;
expands the space between the vertebrae, relieving pinched nerves;
increases mobility of the spine;
has a beneficial effect on the entire body;
eliminates inflammatory processes;
relieves pain syndrome;
It is proven that swimming promotes stretching of the spinal column and increases growth by 0.5 to 1.2 centimeters.
Rules of the road
To swimming in osteochondrosis of the cervical spine had an effective result, it is necessary to observe some rules.
First of all, swimming is possible only after consultation with your doctor. It is desirable that the first classes were held under the supervision of an experienced coach. To train only half an hour after meals.
You can swim only in warm water, preferably in the pool, equipped with heating, as hypothermia becomes a cause of acute illness. It is desirable that the temperature of the water was equal to 27-30°C. it is Better to engage in a recreation center, which features a sauna, allowing you to warm up all the muscles.
At the pool you need to keep moving to stay warm.
Most effective backstroke, as it perfectly relaxes the neck muscles and relieves the intervertebral discs. Also recommended swimming breaststroke.
To do in the pool 2-3 times a week for about an hour: 15 minutes need to take warm-up (first on land and then in water) and 45-50 minutes of swimming or gymnastics. After a workout you should perform relaxation exercises, take a contrast shower and drink tea, preferably half an hour to lie down on the hard couch.
The important role played by proper breathing: the breath should be deep, and exhale sharply. Such breathing will improve ventilation and increase range of motion.
Those who do not swim or can’t swim, it is recommended to use floats or pillow. During the first few sessions, you can use an air vest, but later on it should be abandoned.
To perfectly use all the muscles, it is recommended to perform the voyage by the following method:
30-100 meters to swim, holding hands on the air bags and working the legs;
rest a few minutes;
30-100 meters to swim, holding the legs of the inflatable cushion and working hands;
rest a few minutes;
20-30 meters to swim breaststroke;
50-100 meters to swim on his back.
From swimming will have to be abandoned when:
exacerbation of osteochondrosis;
diseases of the skin;
cardiac and respiratory failure;
infectious diseases in the acute period;
violations of motor activity;
diseases, accompanied with a convulsive syndrome;
injuries and illnesses that require fixation of the limbs;
the malfunction of the brain.