Osteochondrosis of the cervical spine exercises for treatment. Exercises for cervical osteochondrosis at home - benefits and effective training sets with video

Doctors recommend regularly performing neck exercises for osteochondrosis, because no medicine will work better than gymnastics. This is a common illness today as we spend most of our time at our desks or in front of the computer. The load on the vertebrae of the cervical spine is also increased when working with a load and even when lifting heavy bags of groceries. By the way, the disease is almost impossible to cure with medication. Therefore, if you have the slightest pain in the cervical area, perform simple exercises.

You ask, what is osteochondrosis? This is a lesion of the articular cartilage, due to which the functioning of the joints is disrupted. Every day the disease affects more and more young people because they lead a sedentary lifestyle. Therefore, the recommendations that we will consider today will be useful to adults of all ages.

Symptoms of osteochondrosis

To be sure of the need for exercise, it is important to accurately determine the presence of osteochondrosis. You definitely need to perform therapeutic and preventive exercises if you have the following symptoms inherent in the types of the disease:

• cutting pain moving from the neck to the scapula area and through the forearm to the fingers characterizes cervical radiculitis;
• boring pain in the occipital and cervical region, which manifests itself in the shoulder joint, chest, forearm, are acceptable for irritative-reflex syndrome;
• constant headache, tinnitus, dizziness, visual disturbances are symptoms of vertebral artery syndrome, for which exercise alone is not enough;
• Localized pain in the cervical area, the area of ​​the shoulder blades and the heart, which intensifies when turning the head or sneezing, is distinguished by cardiac syndrome.

It is important to identify the presence of symptoms of the disease in a timely manner and promptly begin exercises to eliminate them.

Advice! Remember that exercise will not cure the disease, but only eliminate the pain. As soon as you stop exercising, the discomfort will return.

Exercises for prevention

As we found out, all people who lead a sedentary lifestyle are prone to cervical osteochondrosis. If you do not want to experience unbearable pain in your head, neck, arms, shoulder blades and even heart, perform preventive exercises. They will keep you safe and also improve blood flow to the brain, which leads to improved memory and concentration. This means that gymnastics for the neck will definitely not be superfluous.

Please note that all exercises must be done smoothly and without sudden movements, otherwise there is a risk of harming yourself. So, make yourself comfortable.

• Sit straight on a chair and relax your lowered arms. Then make maximum head turns 10 times to the right and left. If, due to pain, you cannot do this slowly, several sharp jerks of your head in different directions will help you.
• Remain seated in your chair with your back straight. Slowly lower your head down and touch your chin to your chest as much as possible. Once done, freeze for 10 seconds. Repeat the manipulations at least five times.
• While sitting on a chair, relax your arms. You need to tuck your chin in as much as possible and smoothly tilt your head back. Repeat the exercise 10 times. If you do not have osteochondrosis, but you constantly work in a tense position, these movements are also useful for you.

• Without getting up from your chair, place the palm of either hand on your forehead and tilt your head forward so that your palm puts very strong pressure on it. Overcome resistance for 10 seconds. By doing this exercise regularly, you will strengthen the front of your neck.
• Stand up straight and relax your arms. You need to raise your shoulders as high as possible and stay in the resulting position for 10 seconds. After you relax them, take a breath and feel that your hands are noticeably pulling your shoulders towards the floor. Repeat 5-10 times.
• Lie on your back on a hard surface (preferably the floor). You need to raise your head 8 times and stay in this position for 10 seconds. Repeat the exercise every 5 seconds.

Advice! Before starting exercise, create a suitable atmosphere for yourself, for example, turn on soothing music or wait until the children fall asleep. The noise will make it difficult to concentrate.

Strengthening and relaxing neck muscles

A set of exercises should be started with a simple warm-up, so as not to pull the muscles and harm yourself more. To do this, walk for a few minutes on your full feet, toes and heels until you feel a surge of warmth. So, let's proceed directly to performing special exercises.

• Place your palm on your forehead three times and press on it for 10 seconds, straining your neck. Then do the same manipulation with the back of the head.
• Alternately press with your left and then with your right hand on your temple. Also for 10 seconds each time.

• Tilt your head back and try to touch your ear to your shoulder. Do the exercise, alternately changing ears, five times.
• Make rotational movements with your head in different directions five times. First one way, then the other.
• With your right palm, take your left cheek and help yourself rotate your head.
• Ask someone at home to massage the muscles that are located between the bone and the back of the head (where the soft part is). Intense pain will be replaced by relaxing relief.
• In a straight position, lower your arms along your body. Now tighten them and hold in this position for at least 30 seconds. While you do this, straighten your back and slowly lower your shoulder blades and shoulders. When you're done, relax.
• While standing, gently lower the back of your head so that your cervical vertebrae twist. Imagine how the base of the spine moves along a given trajectory. Avoid sudden movements. You should feel how the vertebrae descend one after another. The ideal execution is to have your shoulders down and your chin resting on your chest. When straightening, move in the reverse order. Repeat the exercise until warmth appears in the neck area.
• Stand up straight and bend parallel to the floor. Extend your arms straight to your sides. Try to simultaneously stretch the top of your head forward and lower your shoulder blades towards your spine. Make only your back muscles work.

Advice! Regular exercise helps reduce pain, restore blood flow in affected areas and improve overall well-being.

Gymnastics for the neck according to Shishonin

The scientific director of the Bubnovsky LOC and, by compatibility, the head of the kinisitherapy and rehabilitation clinic “Health of the XXI Century” in the city of Rostov-on-Don, as well as a consultant at the London Body School Personal Training Studio in Moscow, Alexander Shishonin, offers patients his own method of restoring the muscles of the cervical spine. Its peculiarity is in fixing positions. Gymnastics is accessible to everyone and easy to perform.

Let's take a look at the effective exercises using the Shishonin method, which need to be repeated five times in different directions.

• Metronome. Sit down on a hard surface, preferably a chair, and slowly tilt your head without sudden movements. As you move, gradually try to reach the top of your head toward your right shoulder. Once there is noticeable tension in your sore muscles, you need to stay in this pose for 30 seconds. Then take the primary position and do the same manipulation in the other direction.
• Spring. Lower your head as much as possible. Freeze without moving in this pose for 30–40 seconds. After this, you need to slowly stretch your neck forward and upward. Stop again for the same amount of time.
• Looking to the sky. Turn your head to the left side all the way. Sharp pain should appear. Freeze for 30–40 seconds. When the pain begins to change to warming, repeat the turns in the opposite direction.
• Frame. Slowly place your left hand on your right shoulder, although it may seem uncomfortable at first. Keep your elbow so that it is parallel to the floor. At this time, the right hand rests calmly and relaxed on the knee. Hold the position for 30–40 seconds, then do the same manipulation in the opposite direction.
  Fakir. Bring your palms together above the top of your head so that your elbows are parallel to the floor. Now slowly turn your head to the right side. Hold for 30–40 seconds and repeat the exercise to the left.
• Heron. While sitting, leave your palms relaxed on your knees. Now slowly and gently pull your chin up so that you feel the muscle tension. At the same time, move your hands behind your back. Stay in this position for half a minute. Repeat on the other side and lightly stretch the muscles by gently tilting your head in different directions.
• Goose. Stand up straight. Place your toes parallel to your chin. Slowly stretch your neck forward. Turn your head to the right and stretch your shoulder until you feel discomfort. Hold in this position for 30–40 seconds. Repeat in the opposite direction.

In addition to preventing osteochondrosis, exercises will strengthen the muscle corset in the chest and neck area

In addition to preventing osteochondrosis, these exercises will strengthen the muscle corset in the chest and neck, improve blood circulation, restore ability to work and have a beneficial effect on the nervous system.

Advice! Perform a set of exercises at every opportunity. Even at work in the office, you can spend 10 minutes on your health during a break.

Exercises by Dr. Bubnovsky

Dr. Bubnovsky is known for being able to combine the most effective exercises for the cervical spine into a single complex that helps get rid of pain in the shortest possible time. His gymnastics can be performed at different ages without worrying about complications. You will get the effect after two weeks of regular exercise.

Let's check the method too, performing all the exercises in strict sequence.

• Sit upright in a chair. Now smoothly and slowly tilt your head towards your right shoulder. At this time, try to pull the top of your head up. When you feel tension in your muscles, freeze for 30–40 seconds and return to the starting position. Repeat the exercise in the opposite direction.
• Lower your head as far as possible and lock in the position for 30–40 seconds. Then pull up and forward.
• Smoothly turn your head to one side until tension appears in the muscles of the cervical region. Repeat the turn in the other direction as well. Five exercises in different directions are enough.
• Place your left hand on your right shoulder and gently slowly turn your head in the opposite direction. Hold the resulting pose for 30 seconds. Do repetitions on the other side.
• Connect your palms above your head with your elbows parallel to the floor and twist in different directions, holding the pose for a few seconds each time.
• Stand up straight and stretch your neck forward while turning your head towards your shoulder. When pain appears, fixate for 30 minutes. Make sure your back is straight.

To enhance the effectiveness of the exercises, combine each exercise with an independent neck massage:

• smoothly stroke the occipital area and go down to the spine, while increasing pressure and speed;
• massage the vertebrae with your fingertips in a circle;
• grab your neck from behind and massage from bottom to top;
• repeat the manipulations for the front side of the neck.

Be healthy!

If you work at a computer for a long time, doctors recommend doing neck exercises every hour. If you don’t have 10 free minutes, replace the exercises with lightly rubbing the problem area and tilting your head.

Osteochondrosis is one of the most common diseases of modern man, which does not directly threaten life, but significantly worsens its quality. The disease is multifactorial, characterized by a variety of clinical symptoms and is most often detected at the stage of active destruction of intervertebral discs. It can affect any part of the spine; the cervical and lumbar regions are most often affected.

Currently, medical specialists around the world are literally fighting osteochondrosis, starting from the early identification of risk factors and eliminating the causes of the disease to the development of effective treatment methods. Is it possible to get rid of osteochondrosis forever? Unfortunately, this is a chronic disease that the patient will have to learn to live with. And what this life will be like depends largely on the patients themselves. Only unconditional implementation of the doctor’s recommendations will allow you to stop the pathological process and live a normal, active life until old age.

In today's article we will talk about an affordable treatment method that does not require material costs: physical exercises that everyone can learn and perform at home. Such activity will not interfere with healthy people; it will help prevent this disease and improve health.

General rules for performing home gymnastics

Like other methods of therapy, exercises for osteochondrosis have their own characteristics, contraindications and limitations, which are combined into general rules that require unconditional compliance:

• You cannot prescribe treatment yourself, without visiting a doctor! Symptoms that seem to indicate osteochondrosis may turn out to be a symptom of another disease in which physical activity can cause harm! Both the diagnosis and the prescription of treatment are within the competence of the doctor.
• Other concomitant diseases should be taken into account, in which physical activity may be contraindicated.
• It is strictly forbidden to conduct training during the acute period. The disease is cyclical and is characterized by periods of remission and exacerbation, and during the acute period the main goal of treatment is to eliminate pain and discomfort, which can be very significant, as quickly as possible. Gymnastics in this case will only worsen the patient’s condition. Physical activity is also prohibited in the terminal stages of the pathology, when the bone tissue of the vertebrae is destroyed. In this case, treatment can only be surgical.
• You cannot train on days when you feel generally unwell, not associated with the underlying disease, with elevated temperature, colds, high blood pressure, etc.
• For training, you should choose the same time (preferably in the morning), a free and comfortable place (optimally on the floor, on a special gymnastic mat), as well as comfortable clothes. The room should be well ventilated before classes. Training is carried out every day during the period of remission.
• You can eat an hour before class.
• Before training, you can take a warm shower: this will warm up the muscle tissue and prepare it for the upcoming load. An alternative is to place a warm towel over the affected area for a few minutes.
• Be sure to do a light warm-up: swinging your arms, circular movements of your shoulders, active walking in place, bending to the sides and forward with a small amplitude, raising and lowering your shoulders in a standing position and hands on your belt, and others.
• All exercises and techniques are performed at a calm pace, without sudden, jerky movements or interrupted breathing. Some doctors ask patients to imagine that they are doing exercises underwater: the movements should be so smooth.
• Over time, you need to learn to breathe correctly: inhale through your nose, exhale through your mouth. It is very important not to hold your breath at the peak of the load - this happens in 100% of untrained people, so it takes time and practice.
• There should be no pain during or after training! If there is pain, it means that the gymnastics is being performed incorrectly or the load allowed for a particular body is exceeded. Muscle fatigue and a surge of warmth in the muscles are normal sensations that can occur after exercise.
• You should not try to complete the entire complex at once; you need to listen very sensitively to the state of the body and internal sensations. The load and number of approaches should be increased gradually and only with the permission of the attending physician.
• After classes, you need to rest and not leave the house for at least 1 hour. You can do a light self-massage, take a warm shower.

What do exercises do and do they really trigger the process of regeneration of cartilage tissue of the intervertebral discs?

Home exercises for osteochondrosis are part of the complex treatment of the disease, which contributes to the success of therapy. As for the regeneration of cartilage tissue, the ability to self-heal is preserved only in the early stages of the disease, and at the height of the disease, when the discs already have cracks and deformations, even the most powerful and expensive chondroprotectors cannot lead to a complete restoration of these anatomical structures, but they can stop their further destruction.

Regular exercise leads to the following positive effects:

• Muscle tissue is strengthened (both superficial and deep back muscles), a strong muscle corset is formed that holds the spinal column in the correct position;
• Congestion in tissues is eliminated, excess tissue fluid and lymph are removed;
• Muscles become more elastic;
• Posture improves, imbalance of load on different parts of the spinal column is eliminated;
• Metabolism in the affected area of ​​the spine improves due to the activation of blood circulation;
• The mobility of the spinal column is restored;
• Chronic pain and other unpleasant symptoms of the disease are eliminated or significantly weakened;
• The period of remission increases.

In general, regular exercise has a positive effect on the condition, making the body more trained and resistant to adverse environmental factors. After just 1-2 months of regular exercise, your mood and overall well-being noticeably improve, and physical inactivity is eliminated.

Gymnastics for osteochondrosis of the cervical spine

Most often, osteochondrosis affects the cervical spine. Every year the disease becomes younger and occurs in almost every person after 25-30 years. There are many reasons for this. The pathological process in the cervical spine causes a lot of unpleasant symptoms that make it impossible to live and work normally.

Regular exercises for cervical osteochondrosis, even more than medications, help get rid of unpleasant symptoms. There are a lot of gymnastics complexes for osteochondrosis of the cervical spine and their combinations. Here are 10 effective basic exercises that should be performed every day for 15 minutes.

	Execution technique	Picture
1.	IP: standing/sitting, arms along the body, back straight. Perform smooth turns of the head to the extreme right and left positions alternately, so that the chin is located above the shoulder. Repeat 5-10 rubles. in each direction. If you cannot turn your head significantly or pain occurs when trying to do so, turns are performed only to a comfortable, pain-free position.
2.	IP: standing/sitting, arms along the body, back straight. Bend your head down until your chin touches the chest cavity, trying to relax the back muscles of your neck as much as possible. When your head is in the extreme position, try to lower it even lower with light springy movements. Repeat 5-10 rubles.
3.	IP: standing/sitting, arms along the body, back straight. Keeping your head level, pull your neck back, pulling your chin in. Repeat 5-10 rubles.
4.	IP: sitting on a chair, back straight. Place the palm of your hand on your forehead and press it on your head, while tilting your head forward. Opposition is created between the head and the palm. Repeat 10 rubles. 10 sec. for every appointment.
5.	IP: sitting on a chair, back straight. Place the palm of your right hand to your right temple and press it on your head, while tilting your head to the right. A counteraction of the palm and head similar to that described above is created. Repeat 10 rubles on each side, spending 10 seconds on each move.
After these exercises have been mastered, you can complicate the complex with other techniques that are also effective for osteochondrosis of the cervical spine. The exercises proposed below will also be useful for cervicothoracic osteochondrosis.
6.	IP: sitting on a chair, back straight. Place your left hand behind your back, and put your right hand on top of your head and use it to tilt your head to the right side, holding it in the extreme position for 3 seconds. We change hands and perform a similar technique in the other direction. Repeat 10 rubles. on each side.
7.	IP: sitting on a chair, back straight. Place the fingertips of your right hand on your right temple, turn your head to the right, trying to see the temple, while simultaneously offering resistance with your hand. Hold for 3 seconds in the extreme position. Do the same on the second side. Repeat 10 rubles on each side.
8.	IP: standing on the floor, arms relaxed and calmly hanging along the body. Raise your shoulders as high as possible and hold them in this position for 10 seconds. Relax your shoulders and take a deep breath until you feel like your hands are pulling your shoulders down. Repeat 5-10 rubles.
9.	IP: lying on the bed on your stomach, head hanging down. Hold your head suspended for 10 seconds, then relax your neck muscles. Turn onto your back with your head hanging and hold your head in this position for 10 seconds. Turn onto your right side, then your left side, and also for 10 seconds. hold your head on each side. Repeat 5 times. in every position.
10.	IP: lying on your back on a flat surface, arms along the body, legs bent at the knees. Raise your head and hold it in this position for 5-10 seconds, then relax. Repeat 5-10 rubles.

Exercises with sudden throwing of the head back, as well as sudden, intense rotational movements in the neck are strictly prohibited.

Gymnastics for osteochondrosis of the thoracic spine

Degenerative-dystrophic lesions of intervertebral discs in the thoracic region develop less frequently. This is due to the fact that the spine in this section is strengthened by the ribs. In most cases, a combined form is observed: changes affect both the cervical and thoracic regions. Let's consider the most effective exercises of the basic complex for osteochondrosis of the thoracic spine:

	Execution technique	Picture
1.	I.P.: T-shaped pose: stand straight and extend your arms to your sides. Lower your shoulders, bring your shoulder blades slightly closer to your spine. Try to relax your neck, abdominal muscles, hips and knees as much as possible. Maintain the position of the arms and gently twist the spine to the right at the waist, maintaining the original position of the pelvis and hips. Stay in this position for 25-30 seconds, take the starting position, rest for 10-20 seconds. and repeat the twist to the left.
2.	IP: standing. As you exhale, slowly lower your head down in a smooth movement until your chin touches the chest cavity. Fix the pose, try to relax the back muscles and at the same time tense and retract the abdominal muscles. Tilt your upper body forward and down, relaxing your arms, which should, by inertia, fall down with your body. It is advisable to touch your feet with your fingers, but not necessary. Stay in this position for 5-6 seconds, then slowly straighten up. The last thing you need to do is relax your neck. Repeat 5 times.
3.	Starting position: standing with your arms at your sides. Alternately, bend to the sides with completely relaxed arms. Next, clasp your hands and slowly raise them above your head and grab the wrist of your left hand with your right hand, stretching to the right side, trying to stretch yourself. Repeat the same on the other side, switching hands. At the end of the exercise, stretch up and lower your arms to your sides in a smooth movement.
4.	Variation of the boat exercise. IP: lying on your stomach, arms extended to your sides, at an angle of approximately 90 degrees to the body. As you exhale, slowly raise your arms and move them back, squeezing your shoulder blades. At the same time, bend your legs at the knees and try to clasp your ankles with your hands. Hold this position for a couple of seconds. Next, slowly and smoothly release your legs and lower them to the floor along with your arms. During the exercise, it is important to tense the muscles of your back, not your arms. Repeat 5 times.
5.	IP: standing on all fours. You should bend your back upward as much as possible while exhaling and stay in this position for up to 4 seconds. As you inhale, slowly return to the starting position, smoothly arching your back. Repeat 5 times.
After these techniques are mastered and performed lightly, you can supplement the complex with other exercises that are effective for thoracic osteochondrosis. But it is important to remember: stretching the vertebrae and straining the muscles as much as possible is prohibited!
6.	IP: lying on your back. You should place a small pillow or cushion under the thoracic spine (lower part). Place your hands behind your head. Try to slowly lift your upper body, tensing your back muscles and abs, but not your neck. Repeat 3-4 times, then move the roller a little higher and repeat the exercise.
7.	I.P.: lying on your stomach, spreading your arms in different directions. Try to simultaneously raise your head and arms and hold them suspended for at least 3 seconds. Repeat 5 times.
8.	I.P.: lying on your stomach, place your feet against the wall (or ask your family to press your legs to the floor with their hands), put your hands behind your head (as when doing abs pumps) and slowly lift your body, try to fix the position at the top point for a couple of seconds and slowly lower your body. Repeat 5 times.
9.	I.P.: standing, feet apart, holding a gymnastic stick (or a similar-shaped object). Hold it with straight arms and lift it as high as possible, and pull it back. Try to reach for your hands with your whole body, making sure that your posture remains straight. Repeat 3-4 times.
10.	IP: sitting on a chair, grab the chair with your hands. As you inhale, tilt your torso alternately to the right and left, and as you exhale, return to the starting position. Repeat 5 rubles on each side.

Gymnastics for osteochondrosis of the lumbar spine

The main therapeutic measure at home, which gives guaranteed success in the destruction of intervertebral discs in the lumbar and sacral parts of the spinal column, is strengthening the muscle tissue of the back, buttocks and legs. Let's consider the most effective exercises for osteochondrosis of the lumbar spine:

	Execution technique	Picture
1.	IP: lying on your back on a flat surface, arms slightly to the sides, legs raised and bent at the knees. You should imitate riding a bicycle with your legs: perform 8 rotations with your right leg, and another 8 rotations, starting with your left leg.
2.	IP: lying on your back on a flat surface, clasp your fingers and place your palms under your head. Place your feet on the floor, legs bent at the knees. Slowly raise your head and upper body above the floor as you exhale to create tension in the muscles in your lower back. As you inhale, lower your head and relax. Repeat 5 times.
3.	IP: lying on your back on a flat surface, clasp your fingers and place your palms under your head (elbows on the floor). Bend your legs at the knees, place your feet on the floor and move them as close to the pelvis as possible. Alternately turn and place your knees to the left and right of the body so that your hands and head do not leave the floor. Repeat 10 rubles.
4.	Starting position: lying on your back on a flat surface, feet shoulder-width apart, knees bent, resting on the floor. Hands along the body, freely. As you inhale, slowly raise your pelvis above the floor so that your stomach and hips form a straight line, tighten your lower back muscles. As you exhale, lower your pelvis. Repeat 5-10 rubles.
5.	IP: lying on your back, feet pressed to the floor, and legs bent at the knees. Slowly, while exhaling, lift both legs and pull your knees to your chest, if necessary, help yourself with your hands. Stay in this position for a couple of seconds, and while inhaling, return to the starting position. Repeat 5-10 rubles.
6.	IP: lying on your back on a flat surface, feet shoulder-width apart, knees bent and resting on the floor. As you inhale, raise your arms and stretch them upward, as if stretching the spine. As you exhale, raise the knee of one leg to your stomach and hug it with your arms. Perform 5 approaches with each leg.
7.	I.P.: on the stomach, hands resting on the palms. Raise your pelvis above the floor, first bend in the lumbar region, and then arch your back upward. Repeat 5-7 r.
8.	IP: on all fours. Raise your arm and leg, opposite each other, parallel to the floor, hold for a few seconds, and lower them to the floor. Change limbs and do the same. Repeat for each “arm/leg” pair for 10 rubles.
9.	IP: lying on your stomach, arms extended forward, legs together. Raise your arms and legs at the same time, hold the pose in this position for a couple of seconds, and lower yourself to the floor. Repeat 4-5 r.
10.	I.P.: lying on your stomach, rest your hands with your palms on the floor. Raise your upper body above the floor, trying to bend in the lumbar region, and stay in this position for a couple of seconds. and drop to the floor. Repeat 5 times.

Therapeutic gymnastics for osteochondrosis - original methods

In addition to those described above, there are many other complexes. Here is a brief description of the most popular proprietary techniques.

• Shishonin neck gymnastics. Classes using the author’s unique method are recommended for people suffering from physical inactivity, leading a sedentary lifestyle, not following a daily routine, and with chronic pain in the neck. The complex includes 7 simple exercises that need to be done daily, and if pain decreases, switch to 3-4 repetitions per week. More indicated for the prevention of osteochondrosis.
• Bubnovsky’s gymnastics for osteochondrosis. A unique treatment method is called kinesitherapy and is based on the mobilization of the body’s internal forces. Positioned by the author as the most effective even in the most serious cases. Eliminates the use of medications. In essence, this is a treatment with movements, which is indicated for many pathologies of the musculoskeletal system and not only. Gymnastics for osteochondrosis according to Bubnovsky are adapted for each patient individually: a personal complex is compiled in the kinesitherapy center, where the patient undergoes initial treatment under the supervision of specialists.
• Norbekov's exercises for the spine. Another technique that is based on the body’s ability to heal itself. According to Academician Norbekov, 99% of gymnastics for spinal osteochondrosis consists of self-hypnosis and only 1% of exercises.
• Exercises for osteochondrosis according to Gitt. An experienced chiropractor is the author of the theory of micromovements. He offers a special technique for performing accessible and simple techniques that are easy to perform at home.
• A set of exercises for osteochondrosis according to Ignatiev. The specialist has developed effective exercises that will help eliminate the unpleasant symptoms of the disease in a short time. The main thing is to combine techniques with calm, balanced breathing, which will increase the effectiveness of treatment.
• Gymnastics for osteochondrosis of the spine according to Bonina. The exercise therapy doctor has developed several sets of exercises, combining exercise therapy and fitness, aimed at treating different stages of osteochondrosis and intended for people with different levels of physical fitness. Exercise therapy exercises for osteochondrosis become more complex gradually, which allows you to strengthen muscle tissue gently and without stress for the body.

Is it worth combining general, basic exercises for the back with osteochondrosis with the method according to the author described above? No. There is no point in overloading the body or giving the muscles an unbearable load: not only can this lead to an exacerbation, but it is easy to lose the positive changes that were achieved during complex therapy of the disease.

To prevent the disease, it is recommended to select 4-5 exercises from each complex for different parts of the spine and combine them in a single lesson, which should be performed at least 2 times a week. Swimming, Nordic walking, breathing exercises and simply active walks are also effective ways to prevent the disease, which are available to everyone.

What exercises to do for osteochondrosis in the acute period

In the acute period, only breathing exercises are allowed, and only if it does not cause an increase in symptoms. To perform it, you should lie on your back on a hard, inclined surface so that your head is higher than your legs. The shins need to be raised a little by placing a small cushion under them. In this position, you need to breathe slowly but deeply using the diaphragm. This exercise helps relieve muscle spasms, and therefore reduce the severity of pain.

What else is useful for spinal osteochondrosis?

If the condition allows, there is time and desire to master new alternative methods of treatment, then the following have a good effect in all forms of osteochondrosis:

• swimming;
• fitball exercises;

In each case, you should agree with your doctor about the possibility of using one or another method. You should not try to use all possible methods at the same time: this can lead to an exacerbation of the disease. For example, in the morning you can perform a set of exercises, and in the evening take a walk using the Nordic walking method. This will be quite enough to keep the disease under control and prevent its progression.

Exercises for back osteochondrosis at home are affordable, useful and effective. The main thing is the desire to improve your health, which accounts for at least half of successful treatment!

Spinal diseases can cause headaches, chest pain, poor vision and dizziness.

The importance of competent diagnosis, timely treatment and prevention of spinal diseases is due to their widespread prevalence, difficult pain syndrome and the occurrence of many complications.

The best means included in the complex of prevention and treatment of diseases of the cervical spine are therapeutic exercises.

Special exercises are aimed at relaxing and toning muscles and increasing their functionality.

What is important to consider when starting to perform a set of exercises:

• Your main task is to tone your muscles. You need to make them flexible enough, so you should perform the exercises slowly and rhythmically. Too fast, sudden movements can be harmful: they injure tense muscles, only worsening their condition.
• Gymnastics is performed on a flat surface.
• Necessary equipment: mat, chair, bolsters or pillows.
• Frequency: Perform each exercise three times, then move on to the next.
• If you feel discomfort, the load should be reduced.

Effective sets of exercises

Improving the mobility of the vertebrae, restoring the plasticity of the neck muscles

Exercise No. 1

Sitting on a chair or standing, lower your arms along your body and turn your head first to the extreme right, then to the left.

Purpose of the exercise: to ensure a state of mobility of the cervical vertebrae in which the nose and chin are located above the shoulder with maximum rotation.

An easier version of the exercise: do a series of movements in each direction with a small amplitude.

Exercise No. 2

While sitting on a chair or standing, lower your arms along your torso and lower your head down, pressing your chin as much as possible to your chest. Try to feel the chest cavity with your chin.

Purpose of the exercise: improving neck flexibility, stretching stiff muscles in the back.

Exercise No. 3

While sitting on a chair or standing, lower your arms along your body and move your head back, retracting your chin.

Purpose of the exercise: correcting the posture in which the neck and head are “stretched” forward, stretching tense muscles.

Complex No. 2

Purpose: strengthening weakened muscles, maximizing their relaxation, reducing pain.

Exercise No. 1

While sitting, place the palm of one hand on your forehead. Bend your head forward, pressing your palm on your forehead, as if preventing movement.

Purpose of the exercise: strengthen weakened muscles, develop vertebral mobility, achieve correct head position.

Exercise No. 2

While sitting, place your palm on your temple area. Alternately tilt your head left and right, pressing your palm on your temple.

Purpose of the exercise: strengthening the lateral cervical muscles, improving vertebral mobility, reducing pain.

Exercise No. 3

While sitting or standing, lower your arms along your body. Raise your shoulders to the maximum possible position and lower them.

Exercise No. 4

While sitting or lying down, massage the area between the occipital bone and the part of the back of the head where the muscles are located.

Exercise No. 5

While sitting or lying down, massage your shoulder blades at the point of attachment to the neck muscle.

Gymnastics for the treatment of hernia of the cervical spine

From the “sitting upright” position, take a deep breath and tilt your head back, looking at the ceiling.

Hold this position for a few seconds and return to the starting position.

Herniation of the cervical spine is the second most common herniation after the lumbar hernia. Read more about symptoms, diagnosis, as well as conservative and surgical treatment in the article.

Gymnastics for the treatment of osteochondrosis of the cervical spine

Exercise No. 1

Lie down and straighten your body as much as possible. The left hand is on the chest, the right hand is on the stomach. Inhale evenly. Hold your breath for 10 seconds, exhale and relax.

Exercise No. 2 (continuation of the first)

Roll over onto your stomach, legs straight, avoid bending. Raise your upper thoracic region with your head and lower to the starting position.

Exercise No. 3

Lie on your back, legs bent at the knees. Alternately rotate your torso left and right. The interval between each turn is 20 seconds.

This disease occurs in every second person aged 25-40 years. In our article you will learn about the causes of osteochondrosis, its symptoms, as well as classic options for combating it.

Gymnastics for the treatment of protrusion of the cervical spine

Exercise No. 1

You will need a wide board with a smooth surface. Its size should allow you to lie on the board at full height. 50 cm straps must be attached to one end of the board.

Install the board so that the top end is 130 centimeters from the floor.

Lie on your stomach on the board, put your arms through the straps, and place a pillow under your knees.

Carefully change the angle of the board, adjusting the load on the spinal column.

Exercise No. 2

Use the board used in the first exercise as a support. You can also use a wooden stool.

To stretch your back muscles, lie down on a support with your stomach touching it.

Stretch your muscles by alternately bending back and forth.

Make sure that your body weight is distributed correctly: the main load should be felt between the lower abdomen and the upper shoulder girdle.

Exercise No. 3 (lateral extension)

If pain occurs on the right side, lie on the left. If pain is observed on both sides of the spine, perform the exercise alternately on each side.

The upper part of the body moves forward, while the lower part leans back.

Exercise No. 4. Walking on all fours

Get on all fours, straighten your back and begin to “walk around” the room.

Exercise No. 5

Lie on your back with your legs as straight as possible. Pull your socks towards you, touching your sternum with your chin. Thus, the neck muscles will tighten and the spinal column will stretch.

Gymnastics for the treatment of spondylosis of the cervical spine

It is important to perform gymnastics as carefully and smoothly as possible, and to avoid unnecessary excessive stress.

When performed regularly, blood circulation in the cervical region will improve, the muscles will become toned, and the physiological mobility of the spinal column will be restored.

Gymnastics for the treatment of chondrosis of the cervical spine

Gymnastics for osteochondrosis is necessary to reduce pain, strengthen the neck muscles and prevent relapse of the disease.

• A series of neck turns. Each turn must be performed very slowly, freezing at the extreme point for a couple of seconds. The gaze should be directed strictly straight, the head raised.
• Head tilts. The head should be tilted in each direction until the ear touches the shoulder. The shoulders are as relaxed and lowered as possible.

Cervical osteochondrosis is a pathological process in the tissues of the intervertebral discs. Normally, they are resilient and elastic, but under certain conditions they lose their qualities, become compressed, and can compress nerve endings and small vessels. This provokes pain, swelling of adjacent tissues, and poor circulation. The disease does not pose a direct threat to life, but it greatly reduces its quality and therefore requires appropriate treatment. Exercises for cervical osteochondrosis at home are mandatory and are an important element of complex therapy.

Therapeutic exercises are indicated for people who have been diagnosed with the following:

• juvenile osteochondrosis of the 1st and 2nd vertebrae of the neck;
• juvenile cervical osteochondrosis;
• juvenile osteochondrosis of the thoracic region and neck;
• osteochondrosis of the neck in adults;
• chondrosis of the cervical and thoracic spine in adults;
• osteochondrosis of unspecified localization in adults.

Independent gymnastics exercises are indicated only in the initial stages of the disease. Gymnastics in the third and fourth stages is recommended only in the presence of a physical therapy instructor.

Preparation

Exercises for osteochondrosis of the cervical spine should be preceded by a short warm-up:

• starting position – body straight, feet shoulder-width apart. Take 3 inhalations and exhalations;
• perform 3 shallow waist bends alternately in all directions;
• Turn your head to each shoulder three times. Movements are smooth. You should try to turn as much as possible, but there should be no pain;
• Retract your shoulder blades as much as possible. Then bring your shoulders together, rounding your back. Do it three times.

During the warm-up process, keep your head straight, do not tilt. The arms are constantly lowered and relaxed. All movements are made slowly and evenly, as if in water, without jerking.

A set of simple exercises for cervical osteochondrosis at home

It is better to do gymnastics daily, after taking a warm shower. The neck-collar area can be warmed up with a hot stream of water and then lightly rubbed with a towel.

The most effective exercises for osteochondrosis of the cervical spine

The effectiveness of an exercise does not always mean difficulty. Many exercises that effectively relieve unpleasant symptoms of the disease do not require special physical training. After completing the warm-up, you need to inhale and exhale deeply three times again, take the starting position and proceed to the main part.

1. Smoothly, while inhaling, stretch your arms up. Give up. Do 10 repetitions.
2. Keeping your arms down, carefully rotate your shoulder joints in a circle. Do 10 repetitions.
3. At the same time, perform a “wheel” with both hands - a circular rotation with your hands. Control the amplitude yourself, preventing joint pain from occurring. Do 10 repetitions.
4. With your arms extended along your body, palms facing up, lie on your stomach on the floor. Rest your head on your chin. Carefully turn it, trying to touch the floor with either the right or the left ear. If you feel pain in the neck, reduce the amplitude. Do 10 repetitions.
5. Turn onto your right side with your arms extended along your body. Place your head on the floor, then lift it and hold it there for 5 seconds. To lower the head. Do 5 repetitions on each side.
6. Sit in a comfortable position, lower your arms, relax your shoulder girdle. Perform a smooth circular rotation of your head - counterclockwise, and then back. Do 10 rotations.
7. While sitting, stretch the back of your head back, while continuing to look straight. Do 7 repetitions.
8. Continuing to sit, clasp your neck with both hands from behind and clasp your fingers. Try to pull your elbows as close to each other as possible so that you can rest your chin on your forearms. Then slowly raise your forearms and hold the pose for 5 seconds. If everything is done correctly, you will feel a pleasant stretch in the muscles of the shoulder area and slight pressure in the neck area.

You can complete the gymnastics with light self-massage and neck rubbing. Such daily training will strengthen muscles, improve blood circulation and slow down the pathological process.

Exercises according to Dr. Bubnovsky

In the treatment of neck pathologies, a set of exercises developed by Sergei Mikhailovich Bubnovsky, Doctor of Medical Sciences, demonstrates high effectiveness.

It is simple and consists of only seven steps:

Step one – “Spring”

Stand up straight, relax your shoulders, lower your arms. Lower your chin to your chest as much as possible, stretching the back of your neck muscles. Hold the position for 5 seconds. Slowly raise your head, stretching the neck muscles in front, also for 5 seconds. Do 5-10 repetitions.

Step two – “Metronome”

From the previous position, stretch the lateral muscles, tilting your head alternately to one and the other shoulder. Hold each bend for a count of five.

Step Three – “Review”

From the starting position, turn your head right and left, holding each turn for 5 seconds. Do 5-10 repetitions.

Step four – “Goose”

Place your hands on your waist and stretch your chin forward, keeping it parallel to the floor. Keeping your head strictly in the given position, turn your body to the right, trying to touch your chin with your left shoulder. Hold the position for 20-30 seconds. Repeat the same with a left turn. Make 6 such turns.

Step five - “Heron”

Sit comfortably, level your head. Extend your arms, move them behind your back as much as possible, while simultaneously raising your head up. Count to five. Do 5-10 repetitions.

Step Six – “Complicated Review”

While continuing to sit, place your right palm on your left shoulder, while keeping your elbow in a horizontal plane. At the same time turn your head to the left. Do the same with the other hand, in the other direction.

Step seven – “Fakir”

Also sitting, raise your arms above your head, slightly bending your elbows, and press your palms together. Turn your head alternately to the left and right shoulder, each time fixing the position for 5 seconds. Do 5-10 repetitions.

Dr. Bubnovsky’s complex is patented, has all the necessary permits and is officially used in medical practice. However, to get results, it is important to do the exercises daily and correctly.

Butrimov complex

The complex proposed by reflexologist and martial arts master Vladimir Aleksandrovich Butrimov has proven itself very well for neck osteochondrosis. A distinctive feature of the Butrimov complex is the complete immobility of the arms, shoulders and body. Initially, the hands are placed at the waist, the feet are shoulder-width apart.

Only the neck and head will move:

1. Looking straight, stretch your chin forward. Then return to the starting position and stretch the back of your head back. Do 7-10 repetitions, holding for 5 seconds.
2. Keeping your chin line strictly parallel to the floor, turn your head alternately to one shoulder and the other. Do 7-10 repetitions.
3. Bend your head 7-10 times forward and backward. Leaning forward, try to touch your chin to your chest.
4. Tilt your head strongly down and from this position turn it, as if looking alternately, first with one eye and then with the other, up. Do 7-10 repetitions.
5. Alternately bend your head to one and the other shoulder with a slight stretch.
6. Stretch the back of your head back and make circular movements with your head in a horizontal plane, now in one direction, then in the other.
7. Raise your head up and look at each shoulder 5 times in turn.
8. Reach your ear to your left shoulder, then stretch your chin to your neck and take the starting position. Repeat the same in the other direction. Then perform a full roll - right, down, left, to the starting position. Repeat this three exercises 5 times.

Therapeutic exercises for osteochondrosis of the cervical spine

In the later stages, when degeneration is already significantly expressed in the tissues, the doctor may recommend classes with an exercise therapy instructor. Typically, treatment complexes recommended for this disease include two blocks of exercises - dynamic and static.

Dynamic exercises force the muscles to contract and relax rhythmically. The task of static exercises is to stretch and tense the necessary muscles as much as possible. The peculiarity of these therapeutic complexes is that exercises may be accompanied by pain, and they are not considered a deviation from the norm. However, there must be a specialist nearby to monitor the patient’s condition and the correctness of the exercises.

To attend exercise therapy classes you will need comfortable sportswear and shoes, a special mat and a towel. A bottle of drinking water may come in handy. You can eat 2 hours before class.

Gentle exercises

The simplest, gentle exercises for cervical osteochondrosis can also be performed preventively.

Moreover, they can be done in any situation – even in the workplace:

1. Stand with your back to the table and rest your hands on it. Without lifting your hands from the table, rise “on tiptoes”, arching your back. Hold for a few seconds. From this position, slowly squat down, continuing to hold your hands on the table. When squatting, tilt your head forward, stretching the muscles of the cervical-collar area. Hold the position for 15-20 seconds.
2. Sit up straight, looking ahead, and place your palm on your forehead. Start applying slow pressure with your palm without changing the position of your head. At the same time, the neck muscles should not experience strong tension, so you need to press with your palm on your forehead, and not vice versa. Perform for 10-15 seconds.
3. The starting position is the same - head straight, palm resting on the forehead. The second hand is placed on the neck. Perform the exercise similar to the previous one, but with pressure from both hands at the same time. Execution time – 5-10 seconds.
4. Continuing to sit upright, place the palm of your right hand on your head above your right ear. Press down slowly, trying not to tilt your head. Hold the position for 10 seconds. Then also perform it with your left hand.

Such light gymnastics, based on stretching the muscles of the desired area and resistance, are very useful in situations where you need to quickly relieve stress, fatigue and pain in the neck. All exercises should be done slowly and carefully.

Why do you need to do exercises?

The main cause of osteochondrosis is physical inactivity. The muscles that support the spine weaken, which causes a drop in the metabolic rate and a deterioration in the blood supply to bone and cartilage tissue. Exercises are needed specifically to restore muscle tone and eliminate the consequences of its decrease.

Regular exercise using any of the described methods gives the following effects:

• strengthening the muscular corset;
• increased mobility of the cervical vertebrae;
• improving blood supply to the cartilage and bone tissues of the spinal column;
• swelling in this area is relieved, normal innervation is restored, and pain is reduced.

After long-term adherence to the exercise regimen, patients notice an increase in the range of movements in the cervical region, as well as the disappearance of headaches, which are also often caused by osteochondrosis of the neck.

Important specialist recommendations: contraindications and prescriptions

Exercises for the treatment of osteochondrosis are prescribed after consultation with a therapist, neurologist, rheumatologist, arthrologist and vertebrologist.

Such a strict approach is necessary, since exercise therapy is contraindicated in the acute phase of the disease and in a number of other conditions:

• arterial hypertension;
• myocardial infarction;
• aneurysm;
• arrhythmia;
• diabetes;
• severe myopia;
• exacerbation of chronic diseases;
• ARVI;
• threat of bleeding;
• presence of neoplasms.

In mild cases, exercises can be prescribed to be performed at home. The attending physician will select the most suitable complex, taking into account the patient’s condition. Complex forms of osteochondrosis require a combination of different types of therapy. Exercise therapy procedures, in this case, are carried out under strict medical supervision.

Osteochondrosis of the cervical spine is a degenerative-dystrophic lesion of the vertebrae and intervertebral structures of an inflammatory nature.

Diseases of the musculoskeletal system of this kind require immediate medical attention: when chronic, the process is practically incurable.

Most often, they resort to drug treatment, which involves taking certain medications. However, we should not forget about such an effective treatment method as exercise therapy (physical therapy).

Although physical therapy itself cannot replace physical therapy and drug therapy, it will be a good help in treatment.

General information about cervical osteochondrosis

As mentioned, osteochondrosis is an inflammatory disease that affects intervertebral structures and the vertebrae themselves. Most often, the disease manifests itself for the following reasons:

Physical inactivity (lack of movement).

Long-term static loads on the spine in the cervical region due to the physical nature of the work, improper sleep, etc.

Unfavorable environmental conditions.

The presence of concomitant diseases of the musculoskeletal system.

Taking steroid medications.

Hypothermia.

Age over 40 years.

The symptoms of osteochondrosis are also specific. The pathology is characterized by:

Intense pain in the neck (manifested due to pinched nerve roots and inflammation).

Discomfort in the shoulder area (caused by muscle hypertonicity).

Numb hands.

Feeling of goosebumps.

Muscle weakness.

Osteochondrosis is an unpleasant disease that leads to a decrease in the functional activity of the neck and leads to the development of intervertebral hernias.

Mechanism of action of exercise therapy

Physical therapy is indicated for any patient suffering from problems with the cervical spine. Exercise therapy solves several problems at once:

Relieves muscle hypertonicity. This is one of the prerequisites for preventing pain and complications.

Helps strengthen neck muscles.

Allows you to normalize the nutrition of intervertebral discs.

Makes it possible to stop the destruction of spinal tissue.

Normalizes the motor activity of the spine at the level of the neck.

To understand these issues and eliminate pathological processes, you need to regularly perform sets of simple exercises. There are dozens of sources describing exercises for osteochondrosis of the cervical spine, but not all methods of gymnastics are equally effective and safe.

Gentle exercises for osteochondrosis

To keep your neck toned, it is recommended to perform “soft” sets of exercises. It is important to keep in mind: you should not overdo it during an exacerbation. You can do these exercises only during the period between exacerbations (in remission or subacute state).

Complex No. 1

1) Get into a comfortable position. Place your arms at your sides, maintain an even posture, and straighten up as much as possible. Carefully and without haste, turn your head almost 90 degrees. To begin with, a small amplitude is enough, as you improve, you need to turn your head more and more. Haste is dangerous: dislocation of the vertebrae or pinched nerves may occur. During an exacerbation, you can make slight turning movements of the head, but nothing more. Perform a similar exercise 7-10 times in each direction.

2) Starting position, as in the first exercise. Standing, with your back extended. Relax your neck as much as possible. Slowly lower your head until your chin touches your chest. With a slight springy movement, lift your head to the starting position. If the level of mobility of the neck does not allow you to bend over so much, the exercise is performed as much as possible. Quantity - 7-10 times.

3) Maintain the position as in the first two exercises. Relax the muscles of your neck and shoulders. Bend your head back with a gentle movement. It is important to do this slowly and smoothly to avoid injury. Extend the chin as far as the anatomy of the patient’s cervical spine allows.

A similar set of three exercises helps restore nutrition to the cervical vertebrae, restores muscle elasticity and flexibility to the spinal column.

Complex No. 2.

Can be performed during an exacerbation.

1) Position – preferably standing. Sedentary seating is also acceptable. Straighten your neck, relax all the muscles in the collar area, including your shoulders. Place one palm on your forehead. Make a movement as if you want to push your hand away with your head. Such resistance leads to a sharp tension in the neck muscles, and then to their relaxation.

2) Perform an identical exercise, pressing your hand to the temporal region. Movement should be smooth and unsharp. The “confrontation” of the hand and head should last 3 seconds. It makes no sense to continue for more time: lactic acid will begin to accumulate and the muscles will get tired, doing physical exercise will be more difficult. Perform 5-10 times.

3) Take a sitting position. Straighten your back and neck, relax. Pull your shoulders towards your ears, hold for 3-5 seconds each time. Then lower your shoulders and relax again. It is also not worth maintaining the position longer.

4) Stand up straight, stretch your arms across your body, forming the letter “T”. Make 10 circular movements in one direction and then in the other direction.

5) At the end of the exercises, rub the neck (light massage). Massage your neck with rubbing and circular movements for 3 minutes.

6) Starting position - standing or sitting with your back straight. Make head shaking movements for three minutes. The amplitude should be minimal. In nature, this exercise is similar to the non-verbal “yes” gesture.

Complex No. 3.

1) Stand up straight, feet shoulder-width apart. Bend your torso, extend your arms. Perform the exercise that everyone knows from school as the “mill.”

2) Sit down or stand up. Straighten the spinal column. Touch your ear to your shoulder, then repeat the same on the other side.

3) Make head movements imitating “yes” and “no” gestures.

Everything described is the simplest exercises for cervical osteochondrosis.

Who are such complexes suitable for?

These complexes are ideal for people with early stages of neck problems, as well as patients with severe limitations in the mobility of the spinal column. They can be performed, including during the acute course of the disease (except for the first).

The most effective exercises for osteochondrosis of the cervical spine

Physical activity from complex No. 1 is strictly contraindicated during an exacerbation. They are prescribed only during remission.

Complex No. 1

1) Lying position (you cannot lie down on the bare floor, osteochondrosis “does not like” hypothermia). Place your right hand on your stomach, put your left hand on your chest (for left-handed people, the opposite is true). Start breathing deeply and rhythmically. Take in as much air as possible.

2) The starting position is identical. You don’t need to put your hands on it, you need to lean on them. Carefully raise yourself up on your hands, stretch your neck, then also carefully return to the original position. Repeat 7-10 times.

3) Lie on your stomach. Straighten your arms along the body “at the seams”. Turn your head 90 degrees and touch your ear to the floor. Repeat the same with the other ear.

4) Take a sitting position. Straighten your neck. As you exhale, lower your head to your chest and press your chin as hard as possible, and while inhaling, return to the starting position.

5) Posture - sitting or standing. Relax your neck and shoulders. Lower your head to your chest, begin to make light rotational circular movements with your head along the axis of the spine. Attention! This type of gymnast must be performed with extreme caution, as there is a high risk of dislocations.

Complex No. 2

The complex consists of three parts: warm-up, main part, ending. You can perform similar gymnastics, including during an exacerbation. It is universal. Standing position.

1) Place your hands on your shoulders. Make circular movements. 10 times in one direction, 10 in the other direction.

2) Spread your upper limbs to the sides with clenched fists. Bend your arms (as if wanting to show off your pumped up biceps), then straighten them, forming the letter “T” with your body. At the end of the exercise, shake your hands to relieve tension.

3) Perform exercise No. 1 from gentle complex No. 2. In this case, the hands should be clasped and pressed to the forehead. This exercise is considered more difficult because the tension is higher.

4) Standing position. Bring your hands together and place them at the back of your head. Overcoming the resistance of your hands, try to throw your head back. This exercise is very similar to the previous one.

5) Bring your shoulders forward, as if shivering, return them to their normal position.

6) Move your shoulders back.

7) Lie on the floor. Raise your neck as high as possible, stay in this state for 5 seconds, then return to your normal position.

8) Grab your head with your hand. Pull in the opposite direction

All the described exercises, both gentle and more complex, will be performed 7-20 times 3-4 times a day.

This kind of gymnastics is useful for people during exacerbations (not counting the first complex), it also helps to normalize the nutrition of the spine and is ideal for those who want remission to last as long as possible.

Why do you need to do exercises?

They need to be done for several reasons:

Despite all the effectiveness of medications, they are not able to restore neck mobility. This is precisely the task of physical therapy.

After exercise, the nutrition of the spine improves.

Remissions become longer.

The spine restores motor activity.

Muscles relax and pain decreases

No matter how effective exercises are for cervical osteochondrosis, they must be done correctly. Otherwise, there is a high probability that things will only get worse.

Most exercises can be done during the acute period, but you should carefully listen to your own well-being.

If you experience neck pain during exercise, you should stop doing gymnastics immediately.

It is better to do gymnastics in a group, but no one forbids doing it at home.

It is worth doing neck exercises several times a day, otherwise the effect will be minimal.

All exercises must be performed slowly to avoid injury.

Exercise therapy works great in combination with other treatment methods. It is important to perform the exercises correctly, following all safety rules. Then the cervical spine will thank you.