Exercises for the back and spine, cervical

Therapeutic exercises for the cervical spine

Diseases of the spine can cause headaches, sore throat, poor vision and dizziness.

The importance of competent diagnosis, timely treatment and prevention of vertebral diseases is due to their widespread prevalence, severely tolerated pain syndrome and the emergence of many complications.

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

It is gymnastics that plays the leading role.

Special exercises are aimed at relaxing and bringing muscles into tone, increasing their functionality.

What is important to take into account when starting a set of exercises:

• your task is to bring the muscles into tone. You need to make them flexible enough, so exercise should be done slowly and rhythmically. Too fast, sharp movements can do much harm: they injure tense muscles, only worsening their condition.
• Gymnastics are performed on a flat surface.
• Required inventory: mat, chair, rollers or cushions.
• Periodicity: each exercise is performed three times, then go to the next.
• At a feeling of discomfort, the load should be reduced.

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

It is recommended for chronic diseases of the cervical region, in rare cases it is used for acute pain to weaken it.

Recommendations: with acute pain wearing a bandage for several days - this will ensure peace of the neck muscles and vertebrae, improve sleep.

Exercise # 1

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

The purpose of the exercise is to provide such a state of mobility of the cervical vertebrae, in which the nose and chin are located above the shoulder at the maximum turn.

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

Exercise 2

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

The goal of the exercise is to improve the flexibility of the neck, stretch the stiff muscles in the back.

Exercise 3

Sitting on a chair or standing, lower your arms along the trunk and move your head back, pulling your chin.

The purpose of the exercise: adjusting the posture, in which the neck with the head "stretched" forward, stretching the tense muscles.

Complex № 2

Recommended for chronic forms of cervical disease.

Purpose: strengthening of weakened muscles, maximum their relaxation, reduction of painful sensations.

Exercise # 1

Sitting, put your hand on one's forehead. Do the head incline forward, pressing your palm against your forehead, as if to prevent movement.

The purpose of the exercise: strengthening the weakened muscles, developing the mobility of the vertebrae, achieving the correct position of the head.

Exercise 2

Sitting, place your palm on the temporal area. Alternately, tilt your head to the left and to the right, pressing your palm against your temple.

The purpose of the exercise: strengthening the lateral cervical muscles, improving the mobility of the vertebrae, reducing the pain syndrome.

Exercise 3

Sitting or standing, put your hands along the trunk. Raise your shoulders to the maximum possible position and lower them.

Exercise 4

Sitting or lying, massage the area between the occipital bone and part of the nape where the muscles are located.

Exercise 5

Sitting or lying, massage the shoulder blades in the place of attachment to the neck muscle.

Gymnastics for the treatment of a hernia of the cervical spine

For the treatment of a hernia of the cervical region, the following exercise is recommended:

From the position "sitting straight" take a deep breath and throw your head back, the sight is directed to the ceiling.

Hold on for a few seconds, go back to the original position.

Hernia of the cervical spine is the second most frequent occurrence after the lumbar spine. More information about symptoms, diagnosis, as well as conservative and surgical treatment, see the article "Treatment of the hernia of the cervical spine."

Gymnastics for the treatment of osteochondrosis of the cervical spine

Exercise # 1

Lay down and maximally straighten the body. The left arm is on the chest, the right hand is on the stomach. Even breath. Hold your breath for 10 seconds, exhale and relax.

Exercise No. 2 (continuation of the first)

Turn over on the stomach, legs straight, avoid deflections. Lift the upper thoracic region with the head and lower to the starting position.

Exercise 3

Lie on your back, legs bent at the knees. Alternately, make turns of the body to the right and left. The interval between each turn is 20 seconds.

This disease occurs in every second person aged 25 to 40 years. In our article "How to treat osteochondrosis of the cervical region?" You will learn about the causes of osteochondrosis, its symptoms, as well as the classic options for combating it.

Gymnastics for the treatment of protrusion of the cervical spine

Exercise # 1

You will need a wide board with a smooth surface. Its size should allow you to lie on the board in full growth. To one of the ends of the board it is necessary to attach 50-centimeter straps.

Set the board so that the upper end is 130 centimeters from the floor.

Stretch your belly on a board, extend your hands into the straps, under the knees - a pillow.

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

Exercise 2

As a support, take the board used in the first exercise. You can also use a wooden stool.

To stretch the muscles of the back, lie on the pedestal, touching her belly.

Prolong the stretching of the muscles, performing alternate inclinations back and forth.

Watch for the correct distribution of body weight: the main load should be felt between the lower abdomen and the upper humeral girdle.

Exercise 3 (lateral traction)

If the pain syndrome manifests itself in the right side, lie down on the left. If the pain is observed on both sides of the spine, perform the exercise alternately on each side.

The upper part of the trunk extends forward, while the lower part tilts backwards.

Exercise 4. Walking on all fours

Stand on all fours, straighten your back and begin to "bypass" the room.

Exercise 5

Lie on your back, legs are in the maximum straight position. Socks pull on yourself, touch the sternum with your chin. Thus, the muscles of the neck will stretch, and the spinal column will stretch.

Gymnastics for the treatment of spinal cord spondylosis

With spondylosisNot recommendedperform gymnastics yourself. This disease requires the supervision of an experienced instructor to perform each exercise.

It is important to perform gymnastics as neatly and smoothly as possible, avoid unnecessary excessive loads.

With regular execution, the circulation of the cervical region will improve, the muscles will return to tone, the physiological mobility of the spine will recover.

Gymnastics for the treatment of cervical spine chondrosis

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

Suggested exercises:

1. A series of turns of the neck. Each turn must be done very slowly, with a fading in the extreme point for a couple of seconds. The view should be directed straight ahead, the head lifted.
2. Head inclinations. The inclination of the head in each direction must be carried out until the ear touches the shoulder. The shoulders are as relaxed and depressed as possible.

When practicing gymnastics, you need to follow a systematic approach. Only regular exercises will produce the proper effect. Before performing the exercises, you need to adequately assess your own abilities: general health, training level.

Sources: ttp: //vashaspina.com/lechenie_spinyi/lechebnaya_fizkultura/gimnastika_dlya_sheynogo_otdela_pozvonochnika.html

Exercises for the cervical spine: examples

Exercises for the cervical spine are different from other exercises. Only some of them are able to influence this part.

It has long been noted that problems in this part of the spine can radically change the mood, cause migraines, eye diseases and other problems.

Treatment should be carried out in conjunction with exercise.

Communication of the cervical vertebrae with diseases

Vertebrae are closely connected with various organs and with certain parts of the body, as well as with emotional state. Even by these signs it is possible to understand, in what vertebra the problem, to speak about possible displacement and to appoint treatment.

First vertebra

When the first vertebra is displaced, the blood circulation in the head is disturbed. A person can experience frequent headaches, there may appear a runny nose, chronic fatigue, dizziness.

The second vertebra

Linked to the eye nerves, can cause eye and ear ailments. With his displacement, there may be a loss of consciousness and even a loss of vision.

Third vertebra

It is interconnected with the outer ear, skull, teeth and trigeminal nerve. It can cause neuritis, neuralgia, acne, acne, and eczema.

The fourth vertebra

Interconnected with the nose, mouth, eustachian tube. When shifting, the problem causes hay fever, deterioration of hearing, inflammation of adenoids. You can start treatment of diseases, and the reason will be hidden completely in another.

Fifth vertebra

The relationship is observed with the bunches, glands, throat. As a consequence, there is laryngitis, tonsillitis, throat diseases. Often the treatment prescribed for colds only aggravates the general condition of the body.

Sixth vertebra

It is connected with the muscles of the neck, shoulders, tonsils. It can cause tonsillitis, pertussis, pain in the arm.

Seventh vertebra

It affects the thyroid gland, is connected with the shoulder synovial bags and elbows. Causes a cold, thyroid disease, bursitis.

Cervical osteochondrosis

Chondrosis of the cervical region (osteochondrosis) is the most severe of all variants of osteochondrosis.

This is due to the fact that in this department are located close to each other large blood vessels, through which oxygen enters the brain.

Therefore, even a small damage in this part can become life-threatening. Treatment should appoint a doctor who will examine the patient personally.

Exercises for cervical osteochondrosis

Proper physical load on this site is extremely necessary. Treatment will not bring sustainable results unless muscle work is done.

With regular exercises, the muscles that hold the vertebrae strengthen, the mobility increases significantly, and the blood supply improves. Systematic exercises strengthen the cardiovascular system.

Specialists recommend practicing in the group. It disciplines and causes more zeal. In addition, the instructor from the side will notice all the errors and correct them in time.

Only perform them with the utmost care, because this disease makes the vertebrae weak, they can easily be damaged.

Basic exercises for the cervical department

All exercises must be performed every day. The back should be flat. All movements are carried out smoothly, without jerks. When you have pain you need to stop. If after the next attempt to perform the movement the pain does not go away, you need to contact a specialist.

Exercise 1

Starting position: standing or sitting on a chair, the back is even. It is necessary to lift the chin with an inspiration, without throwing back his head. Then lower your chin to your chest as you exhale. Repeat 10 times.

Exercise 2

The starting position is the same as in No. 1. It is necessary to turn the head to the left and to the right, alternately, slowly, without jerking. Repeat 5 times in each direction.

Exercise 3

The starting position is the same as in No. 1. Now it is necessary to lower the head to the right and left shoulders alternately, trying to get it by ear. Repeat 5 times in each direction.

Exercise 4

In this and subsequent exercises, the starting position remains, as in Exercise No. 1. Head slightly reclining. It is necessary to lower your head down and try to reach the jugular cavity. Repeat 5 times.

Exercise 5

Put one palm on the forehead. Press it on the forehead with force, providing resistance to the head. Thus the head should be motionless. Hold for 10 seconds. Repeat 3 times.

Exercise 6

Put your palm on the right temple, the task: to render the same counteraction to the head of the palm. Do this later in the left and back. When the head deviates back, the hand lies on the back of the head. During the 5th and 6th exercises it is necessary to create resistance between the palms and the head.

Conclusion

Exercises that are prescribed for various diseases of the cervical spine have a positive effect, no matter at what stage the disease is and what treatment has already been prescribed.

They strengthen the muscular corset, they do not need to purchase special equipment or equipment. They can be performed at home, at work.

They do not need a place to lie down. You can stand or sit in a convenient place.

At the same time, their ease of implementation simply requires them to give time even to healthy people for prevention.

A source: http://etospina.ru/vosstanovlenie/uprazhneniya/uprazhneniya-dlya-shejnogo-otdela-pozvonochnika.html

Exercises for the spine - say no pain

In our spine under the influence of the modern inactive way of life and internal degenerative-dystrophic processes, unwanted changes occur over time.

They lead to the fact that the excellent functions given to it by nature (supporting, propulsion, damping and protective) are beginning to be gradually lost.

He is no longer able to withstand the stresses, flexibility is lost, old diseases progress and new ones arise, leading to serious disastrous consequences, in the form of disability and inability of some body organs to cope with their functions. The first symptom of the disease is pain. Frightened, we immediately run to the doctor, forgetting that there is another natural remedy - exercises for the spine.

Exercises for the spine relieve pain

Everyone must attach this statement over his computer, desktop, machine, conveyor, in the car - in any workplace where your most part of life passes.

To keep the spine as healthy as possible, remember several important rules:

1. Follow the health of the spine in the same way as any other body, and besides this body is one of the most important for a person
2. The mobility of the spine is due to the ability of the vertebrae to move in all three axial directions - and this function can only be maintained with the help of daily exercises
3. The system of exercises for back pain should be built in strict accordance with the localization of pathology in the spine and the diagnosis that you will put the doctor
4. Physical exercises should be combined with the use of protective restoratives for vertebral tissues and intervertebral discs (calcium, mineral and vitamin complexes) and proper nutrition - this will double the effect of exercises

Rules for doing exercises for pain in the spine!

Before you start performing them, remember:

• Pursuing, watch your feelings, do not exercise through strength. If the pain intensified, the activity should be stopped immediately and consult a doctor
• Begin with simpler exercises, moving gradually to more complex ones and increasing the amplitude of movements, but keep the tempo slow
• For each period of the disease with a different nature of pain, different exercises are needed: in acute pain, simple, not force receptions, with chronic pain during the recovery period and during remission - complicated, with large loads
• At gymnastics, especially at the very beginning or with a deeper amplitude, there may be a slight crunch in the vertebrae. It should not frighten - the crunch speaks about the unlocking of the stiff joints of the spine and is a positive sign

Exercises for the waist and upper back

Below are the exercises for pain in the lower back, the sacrum, the upper thoracic spine are fairly simple and, in general, do not require great effort, so almost everything can be done even with acute pain.

The complex includes 10 gymnastic techniques. They are performed 10 to 12 times

Warm-up - used to warm up the muscles of the waist and pelvis. Prepares for the following exercises.

Exercise for pain in the spine 1 Provides flexibility of the spine, restores the rotational mobility of the vertebrae along the axis of the spine.

Exercise for pain in the spine 1 Provides flexibility of the spine, restores the rotational mobility of the vertebrae along the axis of the spine.

Exercise for pain in the spine No. 3 of the series of static gymnastics. This includes all exercises in which the load is created not by movement, but by muscle tension. Exercise for pain in the spine No. 3 of the series of static gymnastics.

This includes all exercises in which the load is created not by movement, but by muscle tension. Exercise for pain in the spine № 4Attention! In acute pain, it is better not to perform, since the exercise is forceful.

Gorgeous reception for all muscle groups, starting the upper thoracic region, ending with the shoulder girdle. Simultaneously swinging the abdominal press. Perfectly helps with lumbar hernias, it is recommended to perform in the recovery and remission period.

Exercise for pain in the spine № 4Attention! In acute pain, it is better not to perform, since the exercise is forceful. Gorgeous reception for all muscle groups, starting the upper thoracic region, ending with the shoulder girdle. Simultaneously swinging the abdominal press.

Perfectly helps with lumbar hernias, it is recommended to perform in the recovery and remission period.

Exercise for pain in the spine No. 5 To strengthen not only the shoulder girdle, but also the scapula and cervical region. Exercise for pain in the spine No. 5 To strengthen not only the shoulder girdle, but also the scapula and cervical region. Exercise for pain in the spine № 6 Strengthens the muscles of the sacral region and abdomen. Exercise for pain in the spine № 6 Strengthens the muscles of the sacral region and abdomen. Exercise for pain in the spine number 7

Reception for training the press and the muscles of the back.

Exercise for pain in the spine No. 8 This exercise allows not only to strengthen the abdominal muscles, but also the thoracic and shoulder regions. It is not recommended for acute humeroscapular periarthritis. Exercise for pain in the spine No. 9 Rest and relaxation of all muscles.

Exercise for pain in the spine No. 9 Rest and relaxation of all muscles. Exercise for pain in the spine № 10

Exercise for pain in the cervical region

For the cervical department, the warm-up is necessary taking into account its features:

1. This is the most vulnerable, narrow part, the cervical vertebrae are not designed for heavy loads, but their motor ability is high
2. Through the cervical section are important vessels and nerves, so if there is osteochondrosis of late stage or cervical hernia, exercises should be performed with extreme caution, slowly, avoiding a complete rotation of the head - this dangerous!

A warm-up for the neck should be with the head turning in all directions, but it must pass consistently. For example:

• We bend the head to the left shoulder, return to the forward position, then tilt to the right
• We lower our head forward, pulling our chest out with the chin, lifting it, then turning back

These are the simplest exercises. More complex:

1. Lowering his head, pressing his chin to his chest, we roll our head from one shoulder to the other. The last few turns produce deeper, helping hand and looking behind the back
2. Hold your right palm to your head, holding your right hand with your left hand. Turn the head to the left and slowly return to the starting position, resisting the right hand. The same we repeat, changing hands, on the right side
3. Having put our head on the right shoulder, we press it with the right hand, we slowly return it to the vertical position, resisting the palm. Repeat the same with the left shoulder and left hand.
   Each reception is done 10 times

More information about neck gymnastics for pain in it - in the video below, in the second half.

In the first part - exercises for the lower back and upper back.

Some are a little complicated, so start them during the remission period, first by mastering the simple exercises presented in this article.

Remember that illnesses accumulated in the spine for years, so it will take as long to restore it now. But in another way, alas, it is impossible. Such gymnastics should not become an episode, but a way of life - and then you will forget about the diseases.

Health to you!

A source: https://ZaSpiny.ru/uprazhneniya/fizicheskix-uprazhnenij.html

Exercises for the cervical spine

This article is devoted to exercises for the cervical spine.

A set of exercises for the entire spine, including some original and little-known exercises, is given in the article Exercises for the spine.

There is a connection between the spine and the emotional state of a person. This is not about fleeting emotions, but about those in which a person "sticks" for a long time. The consequence of this "getting stuck" is constantly spasmed muscles.

which bend the spine, shift the vertebrae from their seats. Each vertebra is associated with certain emotions.

Therefore, before starting the exercises, it makes sense to check which emotions are problematic for you and work with them (to work with emotions there are different techniques and exercises, I will write about this in a separate article).

Is it possible to do physical exercises for the cervical spine without understanding emotions? Of course you can. The relationship between emotions and muscles is two-sided. Therefore, by relaxing certain muscles, you can influence the emotions that caused their spasm.

And vice versa - sitting, for example, in the wrong position behind the computer, you can cause constant tension in the muscles, which, in turn, will cause certain emotions.

It turns out the classical question: what was before, an egg or a chicken? In fact, the answer to this question is not important, because, for maximum effect, it is best to follow the correct posture, do exercises and work with emotions.

So, the article consists of three parts:

Diseases, which will help exercise for the cervical spine

This table shows which organs are affected and how the displacement of the vertebrae and discs of the cervical spine can result.

Accordingly, in the presence of these problems, it is worth paying special attention to the exercises for the cervical department spine, which are given below, and also pay attention to the emotions associated with the problematic vertebrae.

As we see, the first four vertebrae of the cervical spine are connected mainly with the head, and the last three with the neck, throat, and shoulders.

Vertebra	Relationship with other parts and organs of the body	Consequences of displacement of the vertebra
1st vertebra	Blood supply to the head, pituitary gland, scalp, face bones, brain, inner and middle ear, sympathetic nervous system.	Headaches, nervousness, insomnia, runny nose, high blood pressure, migraines, nervous breakdowns, amnesia, chronic fatigue, dizziness.
2nd vertebra	Eyes, eye nerves, auditory nerves, cavities, mastoid processes of the temporal bone, tongue, forehead.	Diseases of the cavities, allergies, strabismus, deafness, eye diseases, ear pains, fainting, sometimes blindness.
3rd vertebra	Cheeks, outer ear, bones of the face, teeth, trigeminal nerve.	Neuralgia, neuritis, acne or acne, eczema.
4th vertebra	Nose, lips, mouth, eustachian tube.	Hay fever, catarrh, hearing loss, enlarged or inflamed adenoids.
5th vertebra	Vocal cords, tonsils, pharynx.	Laryngitis, hoarseness, throat diseases (eg, angina).
6th vertebra	Neck muscles, shoulders, tonsils.	Rigidity of the occipital muscles, pain in the upper arm, tonsillitis, whooping cough, croup.
7th vertebra	Thyroid gland, shoulder synovial bags, elbows.	Bursitis, cold, thyroid disease.

Complex of exercises for the cervical spine

This video offers a set of simple and effective exercises for the neck (cervical spine). The peculiarity of these exercises is that they are harmless. Carrying out this complex, you will not be able to injure yourself or overstrain the muscles of your neck.

However, when you play regularly every day, you can get rid of a number of ailments. These exercises are recommended for people suffering from headaches, dizziness, insomnia, memory problems, neck pain and pain in the upper extremities.

Exercises also normalize the blood flow in the brain, and, therefore, reduce the risk of stroke. The therapeutic effect of this complex is based on the study of the deepest muscles of the neck.

As we said above, being exposed to stress, we strain the muscles of the neck, as if we squeeze the head in the shoulders. Over time, spasmodic muscles begin to squeeze the vessels and nerves. Then the diseases described above begin to appear.

By regularly performing the exercises shown in the video for the cervical spine, the spasm of the neck muscles decreases, and, in course of time, can pass completely. The neck becomes more mobile and relaxed. Passes a feeling of heaviness in the neck and shoulders.

The head becomes clear, the thoughts are clear. And there is a feeling of psychological comfort - after all, relaxation of muscles removes emotional stress.

The first two weeks this complex of exercises is recommended to be performed daily. Further - you can reduce the frequency to two or three times a week.

To better understand the technique of performing exercises, perform each exercise several times, standing in front of the mirror. Keep your back straight.

Cervical spine and emotions

This table shows with what emotions the displacement of the vertebrae in the cervical spine is associated. In order to get the maximum effect from the exercises, it is recommended that you understand and work out the emotions that correspond to your problem.

Vertebra	Emotional reason
1st vertebra	Confusion. Escapism. Dependence on someone else's opinion.
2nd vertebra	Refusal to know and understand. Denial of spirituality.
3rd vertebra	Guilt. Accepting someone else's guilt. The role of the martyr. Such thoughts as "I am not worthy "so I need it." And also an attempt to "bite off more than you are able to swallow."
4th vertebra	Guilt. Suppressed anger. Bitterness. Deterrent feelings. Contained tears.
5th vertebra	Fear of ridicule and humiliation. Fear of expressing yourself. Refusal of own blessing, from that is necessary for you personally.
6th vertebra	Feeling of heaviness. Emotional overload. The desire to "fix" others. Resistance. Lack of flexibility.
7th vertebra	Confusion. Anger. Feeling of helplessness.

A source: http://health4ever.org/uprazhnenija-dlja-otdelnyh-grupp-myshc/uprazhnenija-dlja-pozvonochnika-shejnyj-otdel

Therapeutic exercises for the cervical spine

In recent decades, the incidence of osteochondrosis has increased tens of times in many countries of the world.

Previously, the pathological process occurred mainly in the elderly due to senile changes in the spine, but now the disease affects young patients aged 25-45 years.

This is associated with a sedentary lifestyle, malnutrition, frequent stressful situations.

The cervical region is most often susceptible to disease due to the high mobility of the vertebrae and the smaller thickness of the intervertebral discs compared to other parts of the spinal column.

There are large vessels and nerve bundles that feed the brain tissue, the heart, are responsible for the innervation of all parts of the body.

A set of measures aimed at the prevention and therapy of the disease, necessarily include exercises for the cervical spine, which can be represented by curative gymnastics and yoga.

General recommendations for classes

The complex of exercises for the neck area is appointed by the doctor depending on the severity of the pathological process after a diagnostic examination.

The first lessons should be under the control of a physiotherapist (LFK), which guarantees the correct execution of movements and the effectiveness of the therapy.

After mastering the technique of exercises, you can study at home.

Exercises for the cervical spine are aimed at achieving the following results:

• Improved mobility of the vertebrae relative to its axis;
• strengthening of the muscular corset, which contributes to the correct arrangement of the spine;
• normalization of blood supply and innervation of tissues by preventing occlusion (compression) of the vascular-neural bundles;
• activation of metabolic processes, first of all, glucose metabolism, which optimizes nutrition of intervertebral discs;
• the allocation of hormones "pleasure" - endorphins, which reduce pain and increase vitality;
• physical relaxation.

Complex of exercises for the treatment and prevention of osteochondrosis in the cervical spine

Regardless of the specifics of the exercises, general recommendations exist for the implementation of the treatment complex.

1. Physical stress on the neck should be carried out during the remission (remission) of osteochondrosis. The aggravation of the disease with intense pain syndrome, an increase in body temperature, a general weakness is contraindication to the use of a set of exercises, as it can aggravate the course of the pathological process and cause development of complications.
2. Classes should be conducted daily with a gradual increase in the load.
3. During gymnastics, painful sensations should be avoided. Constant pain during physical exertion requires a visit to the doctor.
4. Movements must be done smoothly. Sharp turns and inclinations can lead to stretching of muscles, trauma to vertebrae, damage to blood vessels and nerves.
5. During the training it is important to monitor the posture, which significantly increases the effectiveness of therapy.
6. Caution should be used to rotate the head and tilt it back. The use of such exercises must be agreed with the attending physician.
7. The duration of studies at the beginning of treatment is 7-10 minutes, it gradually increases to half an hour. A day can be carried out from one to three treatment complexes.

Usually, doctors prescribe to conduct classical gymnastics, but in recent times, great popularity have acquired oriental practices - asanas (poses) of yoga, which, if performed correctly, have a pronounced therapeutic effect.

Physiotherapy

Gymnastics for the spine is a section of therapeutic physical training (LFK), aimed at strengthening the neck muscles, improving metabolic processes in the intervertebral discs, reducing discomfort and pain sensations.

The execution of the "Locust" asana

Gymnastics for the cervical spine includes a simple set of exercises.

• Standing or sitting on a stool with a straight back, turn one's head in turn to the right and left side, while the shoulder belt remains motionless. It is necessary to try to reach the extreme possible position without the appearance of discomfort, so that the chin reaches the level of the shoulder. The number of repetitions is 7-12 times.
• In the same position, tilt the head to the jugular fossa (a depression in the upper part of the sternum) and return to its original position. Then, the head is pulled back as far as possible without recoiling until the muscles of the front surface of the neck feel tension. The number of repetitions is 10-15 times.
• To lower the head to the jugular fossa and alternately turn the neck to the right and to the left, as if trying to peer over his shoulder. The number of repetitions is 7-10 times.
• Standing on a solid surface, stretch your arms along the trunk. Alternately maximally raise and lower the shoulders with a fixed head and neck. The number of repetitions is 7-9 times.
• Sitting at the table, elbows rest on a hard surface. One hand should be put on the forehead. The exercise consists in resisting the head and arm with the maximum possible mutual pressure for 15 seconds. Then, too, move the other hand. The number of repetitions is 8-10 times.
• In the same position, the palm is placed on the temple of the same side and is resisted by the mutual pressure for 10 seconds 10-12 times.
• The palm is placed on the temple of the opposite side, throwing his hand over his head. At the same time, they tilt the head to the shoulder and resist the movement of the palm for 12-15 seconds 5-7 times.
• Exercise "bolvanchik" is the rapid shaking of the head to the right and left with relaxed muscles of the neck and a fixed shoulder girdle. The duration of movements is 15-20 seconds, the number of repetitions is 3-6 times.

Execution of asana "Extruded Triangle"

Before you begin to perform the treatment complex, you should warm up the muscular skeleton of the neck.

To do this, you can use massage circular movements of increasing intensity of the occipital area, shoulders and paravertebral areas located on both sides of the cervical vertebral post.

Performing the asana "Tree"

Asanas of Yoga

The postures and movements that underlie yoga originated centuries ago and are widely used in the modern world.

Physical exercises created by ancient Eastern healers not only normalize the functioning of the spine and improve flexibility of muscles, but also have a beneficial effect on a person's mental state, which undoubtedly helps in restoring health.

Asana No. 1 Locust Locus

Lie on your stomach, pull your arms along the body with your hands down, and press your legs against each other. At the same time raise your head, upper shoulder girdle and legs up. The stomach and hips remain on the floor. The number of repetitions is 3-7 for 10-20 seconds.

Asana №2 «Pose of an elongated triangle»

In the standing position, spread your legs wide, raise your hands to the sides. When tilting to the right, place your left foot with your fingers inside.

With a straight right leg, the same hand should reach the right ankle or lie on the floor in front of the foot. The left arm is extended upwards, forming 180 degrees with the right upper limb.

Repeat the same exercise on the left side. The number of repetitions is 4-9 for 20-30 seconds.

Complex of yoga poses "Greeting the Sun"

Asana №3 «Tree Pose»

Stand up straight, legs set up together, chin slightly raised. Pull your arms up, folding them together with your hands. In doing so, try to maximally stretch the spine. The shoulders are lowered and fixed.

Alternately raise the left and right leg, bend at the knee joint and unfold to the side. The foot is placed on the inner surface of the thigh as high as possible. The number of repetitions is 3-6 times for 5-15 seconds.

Normalizes the work of all departments of the spine with the well-known yoga complex "Salutation to the Sun which can be performed every day instead of morning exercises. In addition, it improves the work of internal organs, restores metabolism, strengthens the body's immune forces.

Osteochondrosis of the cervical spine should be treated in the early stages of the disease. In the restoration of health and the prevention of complications, a specially selected set of exercises for the neck and upper humeral girdle plays a significant role.

A source: http://MoyaSpina.ru/raznoe/lechebnaya-gimnastika-sheynogo-otdela-pozvonochnika

Lfk with instability of the cervical spine

The weakness of the ligaments and articulations of the joints leads to their displacement, as a result of which it is required to apply the exercises with instability of the cervical spine.

The upper part of the spine until 20-25 years continues to form.

At this time, trauma to him is most dangerous - he can no longer be in anatomically correct position, and his joints pathologically easily shifted.

The health of this part of the ridge is very important for the blood supply of the brain, for the successful completion of the inclinations and rotation of the head. That is why it is required to protect the neck from injuries, and prevent preventive measures.

The upper part of the spine consists of seven vertebrae, the displacement of which as a result of injuries, age changes or disease is called instability.

The neck is the most moving part of the whole spine, however this system is absolutely stable due to the intervertebral discs. When one segment of this system is destroyed, it is impossible to fix the neck permanently in one position.

Deviation from the standard joint position by 3-4 millimeters, while accompanied by pain, is considered a pathology that adversely affects health.

Conservative treatment

Healing with the help of non-surgical methods - chemical, biological and physical - is called conservative treatment.

If this problem arises, surgical intervention is not necessary, because conservative ways to help get rid of the source of the disease, for example, complex exercise therapy in the absence stability.

In order not to bring the case to an operation, it is quite possible to do the following:

1. Use the head-holder - an orthopedic device that fixes the upper part of the spinal column (helps in the prevention of myositis, osteochondrosis, with trauma, lack of stability, relaxes muscles, eliminates pain and discomfort, relieves joints, normalizes circulation);
2. With severe soreness of the affected area, resort to anesthetics;
3. Remove inflammation with special medications;
4. To apply physiotherapeutic treatment;
5. To pass a course of massage of the problem area;
6. Apply acupuncture or moxibustion in affected areas;
7. To resort to the help of physiotherapy exercises (LFK).

Healing with the help of exercise therapy

In the absence of stability in the cervical region, a pathology in the movement of the joints is noted, when the usual amplitude of movements is excessively increased. At the same time, the brain suffers from insufficient blood filling, and the condition of the upper limbs worsens.

This requires special attention from physiotherapy, because in such cases it should be aimed at stabilizing the mobility ligaments and joints. Healing exercises for this pathology are best dealt with before starting any work, since muscles must be prepared for load. If the patient does not have time to perform the entire complex of exercise therapy, then doctors recommend to produce at least a few movements - press 5-6 times on the head with opposition in different directions: on the temples, forehead, nape, chin.

It is necessary to pay attention to the fact that the pace and the number of actions performed increase smoothly, without creating overloads for the affected area.

This method of healing is very simple, it is possible to fulfill the basic positions from the LFK complex with instability of the cervical spine can each. Do best every day for several times.

Some body movements require special adaptations that are easy to acquire or manufacture by themselves, and also simulators can be used in medical institutions.

The implementation of the complex must be taken seriously, since during the manifestation of instability, one has to resort to the head-holder, as a result of which the muscles begin to "lazy."

Remember that you can not choose the complex of therapeutic gymnastics yourself, because the patient can not know what actions can be performed to him, and which ones are inadmissible in his diagnosis.

To achieve the effect of training, perform the tasks of the coach for physiotherapy will have at least six months.

Warm up

To begin a healing session is necessary with a warm-up, which will adjust the body to the desired mode and gently bring it to the future physical strain. "Heats up" the neck produce by tilting it and turning to the right and left.

Execution of body movements is carried out smoothly, without hurrying, each of them repeats at least 10 times. Too fast actions can worsen a condition, for example, intervertebral disks will squeeze out nerve roots, the strong headache or an attack of a hypertonia will begin.

Exercises for instability of the cervical vertebrae should not harm, but support.

A source: https://pozvonochnik.guru/uprazhneniya/lfk-pri-nestabilnosti-shejnogo-otdela.html