Exercises for the cervical spine

Effective exercises for osteochondrosis of the cervical spine

This article presents various types of exercise complexes for the development of the cervical spine, both in text and in video format.

LFK with cervical osteochondrosisit is necessary to fulfill allpeople who are so diagnosed.

Symptoms that do not try to heal are exacerbated, and each new attack adds new disturbances to the patient's condition.

Gymnastics can not be called a panacea, but it inhibits the development of pathologies and reduces tension in the back.

Influence of exercise therapy on the course of the disease

Therapeutic gymnastics allows you to get a stable result. Regular classes:

• Improve blood circulation;
• Strengthen the muscular corset;
• Eliminate the low mobility of the vertebrae;
• Make the vertebrae move;
• Restore the nerves;
• Reduce pain;

Recommendations: The disease should be treated in a comprehensive manner. When several methods are used simultaneously, one can achieve positive dynamics and complete cure. Therapeutic physical training perfectly complements medical treatment and acts as a preventive measure for certain diseases of the spine.

If such symptoms occur, doctors prescribe physical activities for each patient individually.

Watch your habits.Sitting at the table, keep your back straight, while talking on the phone do not hold the receiver to your ear. Every hour, take a short break.

General rules for the performance of curative gymnastics

Exercises for osteochondrosis of the cervical spine should be carried out taking into account the following recommendations:

1. Start gymnastics with warming movements;
2. Do exercises calmly. Movements that cause discomfort should be postponed;
3. It is important to develop the thoracic area, shoulders and hands;
4. Physical stress should alternate with respiratory gymnastics;
5. The load should increase gradually. If after the exercises there are changes in the heart, then you need to see a doctor and stop the gym;
6. With pain, gymnastics should be replaced by stretching and relaxation exercises;
7. Continuous pulse control;
8. In case of exacerbations, the exercise for the removal and burdening of the hands is not performed until the pain disappears;
9. Complex LFK should be appointed by a doctor after the examination;
10. Gymnastics should be done every day, preferably at the same time.

Warning: you can practice exercise only when you consult a doctor. Exercises and massage are not shown for all conditions. With exacerbation, high blood pressure and diseases that threaten life, gymnastics is contraindicated.

Complexes of exercises

Consider what exercises you can do in the morning.It must be performed every morning to stretch the muscles after sleep.

• Hold the palms to your head and start pressing them on all parts of the head in turn. Each part of the head should be pressed for a few seconds. The head must at the same time resist pressure;
• Lower your chin to your chest with effort. This exercise needs to be done slowly. Neck muscles need to be strained so that they feel resistance;
• Turn the maximum head to the right and left. Movements should be slow;
• Lower your chin to your chest and start making head turns without lifting your chin;
• Throw back your head and try to reach your shoulder with your ear;

You can not do circular motions with your head. First you need to strengthen the spine and muscles. Otherwise, rotational movements can injure the cervical vertebrae.

Daytime complex

Implementation of this complex exercise therapy requires sufficient effort. Before going to bed, the evening complex is not recommended.

1. Take the position lying on your back, stretch your legs. Place one hand on the chest, and the other on the stomach. Take a shallow breath and stretch the abdominal muscles on exhalation. Hold your breath for a few seconds and relax;
2. Stay in the prone position, pull out the limbs. Bend your knees and start pulling them up to your chin while lifting your head;
3. Turn over on the stomach. Raise the head and upper part of the torso, extend your arms in front of you. Hold in position for one minute;
4. Remain lying on your stomach. Place your hands along the trunk. Slowly turn your head to the right - to the left to be able to touch your ear with the ear;
5. Turn over on your back. Pull out your arms and legs. Start lifting only the head and shoulders.

Passive lifestylefraught with stagnation of bloodin different parts of the spine.

Physiotherapystimulates blood circulationin the cervical region, improving the flow of blood to the vertebrae and discs. It will help get rid of the headache and slow down the process of degeneration.

Perform exercise therapy on a regular basis. With her help you can remove tension from the spinal column, and you will forget about the pain forever.

1) The initial position is lying on the back.Put your hands on your forehead. Start slowly and gently press your forehead on your hands for 7 seconds, then

Relax for 7-8 seconds. Shoulders should not be raised. Each time increase the pressure on your hands.

A source: http://zdorovya-spine.ru/uprazhneniya-i-gimnastiki/pri-osteohondroze/pri-shejnom/fizupr.html

The use of sets of exercises for the cervical spine, depending on the disease

In the 21st century, most people are engaged in a profession that makes them be chained to an office chair.

The results of such a way of life are rather tragic for the general state of health.

However, it is never too late to do your health, to perform simple gymnastics daily enough.

For "white-collar workers exercises for the cervical department that will help overcome numbness and aching pain in the neck are especially relevant.

It is worth noting that every third inhabitant of our planet suffers from cervical pain, since this part of the body because of its structure and location is quite vulnerable to various diseases and mechanical damage.

In view of the retention of the head in a vertical position and regular motor activity,the cervical spine is prone to increased stress.

In those moments when a personthe neck is numb, he begins to unconsciously knead it, thus trying to relieve the unpleasant sensations. But it is better to learn a few elementary physical exercises and then the musculoskeletal system of the body will reward you with excellent well-being.

Advantages of exercise therapy

Therapeutic physical training for the cervical department will effectively help:

• increase work efficiency;
• improve visual function;
• strengthen the circumvertebral muscles;
• normalize intracranial pressure;
• to improve the work of the hearing aid;
• maintain and restore the flexibility of the cervical department;
• normalize sleep;
• to eliminate numbness of the upper limbs;
• restore the vestibular apparatus;
• improve the endocrine system;
• improve brain nutrition and memory.

In addition, exercises that are designed to eliminate pain in the neck can also help get rid of the main causes of discomfort:

1. spasm or stretching of the musculature;
2. pinching of nerve endings;
3. myositis (inflammation of the muscular system);
4. displacement of the vertebrae;
5. hernial formations;
6. cervical osteochondrosis;
7. coronary heart disease, in the case where pain occurs in the anterior surface of the neck;
8. many other common diseases (for example, rheumatoid arthritis, Bechterew's disease, myalgia).

Warm up

Before the main exercises, you should do a warm-up, which you can perform and sitting.

All exercises should be done smoothly.

• Nodding. To perform such a simple exercise, you should press your chin against your chest, and then throw your head back. Repeat 12 times.
• Head inclinations in different directions, that is, we first cling to the right shoulder, and then to the left. Repeat 12 times.
• Turning your head in different directions, while trying to ensure that the middle line of the shoulder coincides with the face line. Repeat 12 times.
• Nodding with an obstacle. When doing this exercise, you need to put one hand on the forehead, as if preventing it from tilting. Repeat this exercise 6 times.
• Bends head to side with an obstacle. The palm should be put in the field of the temple. Repeat 6 times.
• Raise and lower the shoulders10 times.
• Shoulder rotation12 times in each direction.
• Bending the arms in front of the chest, it is necessary to perform a backward movement 10 times, while reducing the blades.
• Raising hands "through the sides" to the top10 times. When doing this physical exercise, you should look at your fingertips, throwing your head back.
• And finally, 10 inclinations of the trunk forward - back and in different directions.

Those people whose activities are associated with a long stay at the computer, it is recommended to do such exercises several times a day. After warming up, you must walk around the room or the corridor.

After you do the above exercises and break all the stagnant joints, the body is in a state that allows you to move freely.

Next, you independently choose further actions, that is, proceed to the maintherapeutic chargingor to do their own work, home affairs.

Exercise safety

Note that you can perform exercises for the cervical vertebrae for all people: those who have already suffered from spine diseases and those who are absolutely healthy.

Just do not prescribe yourself a whole set of exercises, which, in your opinion, will help strengthen the spine.

If a person suffers from a spinal hernia, then gymnastics will not bring any results, and sometimes it may prove harmful.

In this case, it is necessary to strengthen the muscular corset.

Only on the recommendation of the attending physician, you can use a special set of exercises, which is described in detail on our website.

Before you begin to do therapeutic exercises, it is recommended to visit a surgeon who, after conducting a complete examination, will be able to determine the set of exercises you need.

Please note that categoricallyIt is forbidden to do exercises during a period of exacerbation of the disease. You can do fitness only after the end of an exacerbation.

In the event that you do not want to go to a specialist and still want to do gymnastics, then it's best to start with the most elementary exercises and do them all the time. If you feel better, you can be sure that everything is right.

Over time,increase the number and duration of training. If any exercise causes painful or unpleasant sensations, it is necessary to refrain from performing it.

But you need to be able to distinguish painful spasms in the muscles from pain in the spine, which speaks of the wrong choice of the set of exercises. Unpleasant sensations in the muscles with each charge will decrease, and soon they will disappear altogether.

Exercise for various diseases of the cervical spine

Osteochondrosis

There are certain exercises that are recommended for people who suffer from chronic osteochondrosis of the cervical spine.

But with the aggravation of the disease, these exercises should be done very carefully, without overcoming the pain.

Regular execution of such charging will help improvemobility of cervical vertebraeandblood circulation in the collar area.

In addition, it will make the muscles elastic and "stretch the stiffness" in them.

1. In standing position, you need to press your chin to your chest, then slowly turn your head back, trying as far as possible to "look" back. This exercise is repeated 10 times.
2. Lean your head against the wall and press against it with your foreheadabout 15 seconds, then do the same leaning against the wall with the back of the head, the left and right side of the head.
3. Lower the chin down, while trying to reach the chest cavity. Repeat the exercise 10 times.
4. Tie your fingers on the back of your head and drive your elbows together., putting his chin in his hands. Now you need to maximally raise the combined forearms, fixing them in this position for 15 seconds.
5. In the supine position you needstretch your arms along the trunk and relax. The chin is at the level of the trunk. Now it is required to slowly turn the head to the left and touch the ear of the floor, then to the starting position and after, turn the head to the right with a touch of the ear of the floor. Exercise repeat 10 times.
6. Lying on your stomach, put the pile on your palm. Now we are doing exactly the same head turns, as in the last exercise.

When there is pain, you need to reduce the number of repetitions and do exercises much more slowly.

Instability of the vertebrae

In order to do exercises with instability of the cervical spine, a special device will be needed, which consists of a spring from a child's expander and a system for fixing the head.

In principle, if you can not find a spring, then you can use a rubber bandage, which is sold in each pharmacy.

Folding the bandage four times, connect the loose ends with a rope. As a result, you should get a two-layer rubber ring.

Now the connected end should be fixed on the wall at eye level, and the second end should be wrapped around the head at the level of the forehead. When performing special exercises you need to sit steadily.

We fix the bandage in the forehead area and begin to make head inclinations forward. Then we turn our faces to the wall (the bandage is now fixed on the back of the head) and we throw our head back. So, you need to do and tilt your head to the sides.

The rhythm of the exercise should be smooth and very slow. The neck and head should move simultaneously (with a single block).

Protrusion

Thanks to exercises that should be performed with protrusion of the cervical spine, the intervertebral disc will quickly return to its place.

This set of exercises is also a wonderful prevention of osteochondrosis.

• Lowering his chin to his chestyou need to do 10 head-to-side turns.
• Sitting, push your forehead against your palm, maximally straining the muscles of the neck.
• Press the back of your hand with the back of your head.
• Very slowto throw one's head back. Repeat 10 times;
• Tilting his head back, you need to tilt your head so that you can alternately touch your shoulders with your ears.
• Very slowly, make the highest possiblehead turns in different directions;
• Straining the neck muscles you needto press the right temple against the right handand, accordingly, the left temple to the left hand.

Chondroz

1. When tilting your head forward, you need topress on the forehead with the woven fingers of both hands. Exactly the same pressure should be done on the nape of the right and left side of the head. For each of these exercises, spend about 10 seconds.
2. Put four fingers on your forehead, placing them, against each other, gently press the pads of your fingers on the skin, while stretching it. The same movements should be done on the nape and on the temporal parts of the head. Through this exercise, you will improve blood circulation in areas that are rich in biologically active points.
3. Sitting on a chair slowly tilt your chin to your chest. Now put the woven fingers on the back of the head and gently push forward and up. In this position, you need to sit for about a minute. You can repeat this exercise only after 15 minutes.
4. Smoothly bend the head backwards, gently pressing the chin with your hand. In this position, sit a minute.
5. Raise your shoulders alternately, trying to touch their ears. First slowly, and then a little faster pace.
6. Hand rub your neck cervical spine.

Lordosis

With lordosis, very effectiveExercises for opening the chestand a turn of the shoulder joints.

It should be remembered that all exercises need to be done very carefully and smoothly.

• Fold your fingers in the lock behind your backand maximally expand your shoulders for 30 seconds. Repeat the exercise three times.
• Holding the left elbow with your right hand, tilt your head to the left. Hold this position for 30 seconds. With your left hand, grasping your right elbow, tilt your head to the other side.
• Standing face to the wall at a distance, meters away,place the palm of your right hand on the wall at shoulder level. Now you need not taking your hands off as much as possible, as if stepping over your body. To fix this position for half a minute.
• Lie on your stomach and place your palms under your shoulders. Stringing the buttocks, you need to push your hands away from the floor, lifting your chest and stomach as much as possible. Note that the pelvis should be pressed to the floor. Do three sets of 20 seconds each.

Scoliosis

1. Lying on his back,clasp your hands in the lock and lead them by the head. On inhalation, you need to reduce your elbows, dilute on exhalation. Repeat 4 times.
2. In the same position,bend your knees.Submit feet, as close as possible to the pelvis, lift it above the floor. Exercise is required 4 times.
3. Turn over on the abdomen and lift the trunk, bending the spine in the thoracic region.
4. Leaning palms on the floor, you need to raise the exhalation of the body (cobra exercise). Repeat 4 times.
5. Become on all fours and bend your arms slightly in the elbows. Being in this position you need to be carefullower the case to the floor. Repeat 4 times.
6. Lay down on the floor andinhale, raise both hands simultaneously, on exhalation we lower to the floor.
7. After such charging it is necessaryto lie on one's backfor 20 minutes.

It should be noted that in the scoliosis of the cervical region, patients are recommendedto go in for swimming and volleyball.

Dorsopathy

• Lying on the floor and pulling his knees to his chest,grasp your legs firmly with your hands. Now make 10 rolls in different directions.
• Sit on a stool, and, with your hands on your hips,circular motions of the body in different directions.
• Exercise on a horizontal bar. Put on the thigh strap, attaching to it a load of up to 5 kg, and hang so on the crossbar for 7 minutes several times a day.

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

5 exercises for the cervical spine

Today it will beabout exercises for the cervical spine,which are recommended by Katsudzo Nishi. By the way, these exercises are widely used in their methods M. Norbekov.

As you already know, the best exercise for the whole spine according to Nishi is "Goldfish". In general, Nishi writes that "if a person has many diseases, then the cause should be sought in the spine."

Spines of sensitive nerves (taste, smell, touch, hearing and vision) are attached to the back side spinal cord, and the roots of the motor nerves (controlling the functions of the muscles of the body) - to the front side.

Thus, all the nerves and blood vessels are sent from the spine to the corresponding part of the body.

And the vertebral column is the receptacle of all the energy centers of the body.

What can these exercises do?

1. They improve blood circulation: in the vessels of the brain spasms are removed, muscle tone improves.

2. Sight and hearing are improved.

3. Headaches stop.

4. I thank the free flow of energy and blood along the spine rejuvenates the whole body.

5. Improves the condition of the skin on the neck: it pulls up, the second chin disappears.

Attention!Remember that all exercises for the cervical spine are performedafter preliminary easy warm-up.

Start with a small amplitude of movements.

The main thing is not to hurt!

Listen to yourself and your body.

The first exercise: Sparrow

Exercise 1

In the warm-up to yoga we called it: "The bird cleans the feathers."

Keep the shoulders and upper spine still.

The chin performs sliding movements down the neck.

The neck is strained at the same time.

Represents himself a sparrow, which cleans his breast.

The second exercise: Turtle

Perform very carefully!

Tilt your head forward until it stops. Now pull your head down like a turtle draws it into a shell.

The chin as it stretches to the navel!

First, do not strain, then strengthen the tension.

Do the same movement (pulling the head into the shell), tilting the head back.

Similarly, for turning the head left and right. Do not lift your shoulders. Keep your spine straight!

Try to tilt the sides with your ear to the shoulder.

Do 10 repetitions for each side!

Third exercise: Dog

Draw an imaginary axis by connecting the nose to the back of the head.

Exercise 3

Turn your head around the imaginary axis, as if the dog is listening to the owner's voice.
The chin then moves upward.

Perform the exercise without jerks, gradually increasing the amplitude.
It is possible to perform the exercise in three ways:

• The head is straight;
• The head leans forward;
• The head is retracted.

Fourth exercise: Let's look at the sea, look at the mountains

To perform this exercise, stand up straight.

Exercise 4

Turn (slowly!) Head to the left, about one third of the distance to the shoulder. Then again, by two thirds. And once again, even further. Then, repeat to the right.

Make 3 turns in each direction.

This exercise effectively eliminates the deposition of salts in the cervical spine.

Fifth exercise: Pumpkin in the sun

This exercise is the union of all the previous ones: we make circular motions with our head. Our neck is the tail of a pumpkin. The head rolls over his shoulders, slowly, freely.

Not overexerting the muscles of the neck, but performing all the elements of tension and tension. "We clean the feathers take the ear to the shoulder, touch the sternum, the chin at the same time tends down to the navel, then to the other shoulder, touching his ear.

Then we move back to the back, we draw our head, as in a shell, and further, to the other shoulder. Begin to perform this exercise from once a day, adding one time every other day.

If you feel dizzy, then postpone the exercise for a few days, and after a break, first do it one time slowly and without tension.

If you feel insecure, perform the exercise sitting on a chair with a secure back.

Try to perform exercises for the cervical spine regularly, then get the maximum effect!

A source: https://www.prodolgoletie.ru/uprazhneniya-dlya-sheynogo-otdela-pozvonochnika/

A complex of effective exercises for the cervical spine

The neck is the most active part of the spine, which helps to turn and tilt the head, rotate it. Under the influence of various pathologies and large physical exertion, and also over time, the motor activity in the spine becomes worse.

Then, with any movement, there is a feeling of stiffness, pain and numbness. A lot of people complain of the pain of the cervical spine, but to prevent and get rid of such abnormalities it is important to constantly perform exercises for the cervical spine.

The neck is the most active part of the spine, helping to turn and tilt the head, rotate it.

Advantages of therapeutic gymnastics for the neck

Therapeutic gymnastics for the cervical department will help:

1. increase the working capacity of the neck and the body as a whole;
2. improve the eye;
3. strengthen the muscles located around the vertebrae;
4. bring the intramuscular pressure back to normal;
5. normalize hearing;
6. restore mobility of the neck;
7. eliminate the feeling of numbness in the hands;
8. restore the functions of the vestibular apparatus;
9. normalize the endocrine system;
10. improve the process of entering the brain nutrients and improve memory.

Therapeutic gymnastics for the cervical department will help to eliminate many health problems.

Also, exercises for cervical vertebrae that relieve pain will help to cope with the main causes of discomfort, namely:

• with spasms;
• with overgrowth of muscles;
• with pinched nerves;
• with myositis - an inflammatory process in the muscles;
• with displacement of vertebrae;
• with hernias;
• with osteochondrosis in the cervical region;
• with ischemia of the heart, when pain is localized in front of the neck.

Complex exercises for relief and strengthening of the muscles of the back

There are many different exercises used to improve the condition of the back. Some are used in pathological conditions, others are used to improve relief. Depending on the goal you can choose different variations of exercises. The choice is for everyone personally.

We recommend that you study:

1. Complex for strengthening the muscles and stretching the back
2. Evminov's prophylaxis for back health

Exercises exercise therapy, helping to overcome neck pain, and to restore the functions of the cervical department, can be of varying complexity according to the degree of instability of the cervical vertebrae.

LFK exercises help to overcome pain in the neck, as well as restore the functions of the cervical department.

Simple and effective exercises

The above exercises for cervical osteochondrosis and other cervical pathologies will not require serious physical training, so they are suitable for all people regardless of age. And for prevention, some of them can be done even while sitting at work.

• Exercise should be done standing or sitting, lowering the hands down. These are the turns of the head that are made first to the right, then to the left according to the maximum amplitude. It is not recommended to perform body movements abruptly, and the goal of the turns is to make the chin at the extreme point directly above the shoulder.
• The next exercise is also done from a standing or sitting position, with your hands down. The head needs to be lowered downwards so that whenever possible to touch a chin up to a breast. Do it 5 to 10 times.
• This exercise is similar to the previous one, but now the head should be tilted back. Repeats the same - 5 - 10.

Correct execution of exercises is the key to success.

The starting position - standing or sitting, the head is tilted back, it should be tilted first to the right, then to the left. Repeat 5 times in each side. This exercise helps to stretch the affected area and remove the accumulated salt there.

All movements must be done smoothly and not in a hurry. The neck department is the most mobile in the whole spine, which means that it is the one that is most susceptible to injury, and sharp movements provoke worsening of the condition.

All movements must be done smoothly and not in a hurry.

Symptomatology and treatment of intervertebral cervical hernia

Painful and uncomfortable sensations in the cervical spinal cord disturb the person no less than in the lumbar.

And this is not accidental, as during movements not only the lumbar but also the neck zone is strained. Herniated cervical spine is a serious disease.

Let's take a closer look at the main symptoms and treatment.

Butrimova complex for cervical reconstruction

Vladimir Aleksandrovich Butrimov is a doctor who is a psychotherapist, an instructor of exercise therapy and a reflexotherapist. He devoted many years to studying and developing the most effective exercises for the therapy of osteochondrosis with the help of therapeutic gymnastics.

When a set of exercises for the cervical spine is performed, special attention should be paid to the well-being and the manifestation of pain.

Here are some exercises recommended by Butrimov for the cervical spine, they are included in his own complex of exercise therapy:

1. The head should be tilted to the right shoulder and stretched, on the contrary, to the left side, after which to change the shoulder.
2. Lean your chin to the neck and start rotating it in a circle, while moving your head from the right shoulder to the left and back. It is important to follow the shoulders when moving, they should not be raised.
3. The head should be tilted to the right and try to look over your shoulder down. Then the same is done to the left.
4. Head inclinations in different directions.

Butrimov devoted many years to studying and developing the most effective exercises for the therapy of osteochondrosis with the help of therapeutic gymnastics.

The main rule of therapeutic physical education Butrimova is complete relaxation of the patient. Exercises for the cervical department necessarily assume a relaxation of the neck, because only this condition helps to achieve the desired effect.

A source: http://MoyPozvonok.ru/profilaktika/kompleks-effektivnyh-uprazhneniy-dlya-sheynogo-otd/

Physiotherapy exercises for cervical osteochondrosis, a set of exercises for the cervical spine

Osteochondrosis is a disease that causes a lot of trouble. One of the methods of prevention and treatment of the disease is therapeutic exercise. With the help of special exercises, you can significantly improve your well-being, your physical shape, and also reduce the risk of exacerbations.

The main ruleLFK with osteochondrosis- regular exercises that can reduce pain in the cervical spine, restore the strength of the muscles on the hands and their sensitivity, strengthen and develop neck muscles, and also get rid of headaches and dizziness due to underdeveloped vestibular apparatus.

Rules and Recommendations

Physiotherapywith cervical osteochondrosisthe spine is very effective and is intended for employment in house conditions, without application of special stock or simulators. For classes you need a free room and a rug. Clothes should not constrain and restrain movements.

There are severalrecommendations that should bebefore the beginning of exercise therapy for osteochondrosis of the spine:

• Exercise is associated with proper breathing, so to avoid its difficulty, it is necessary to alternate physical exercises with respiratory gymnastics.
• Increase the load should be done gradually. If you have severe pain, especially in the heart, you must stop working and seek medical advice.
• If gymnastic exercises are given with difficulty, then you can perform slow stretching and relaxing gymnastics.
• During the exercises, it is necessary to monitor the pulse.
• Performing difficult exercises with osteochondrosis of the cervical spine (with burdening or withdrawal of hands) begins only with the complete disappearance of pain.
• Before starting the session, you should consult a doctor for advice on choosing a set of exercises and programs.

Classes of physiotherapy exercises for osteochondrosishave a number of contraindications:

1. An exacerbation of an osteochondrosis of a cervical department which is accompanied by strong attacks of a pain.
2. Violation of blood circulation in the arteries of the spine, caused by instability of the cervical vertebrae.
3. Exacerbation of chronic and acute diseases.
4. Elevated blood pressure, body temperature.
5. Bleeding and thrombosis.
6. Oncological diseases.

Fundamental rulesperformance of therapeutic physical training in osteochondrosis:

• If there is a problem with the performance of any element of exercise therapy, it is better to skip the exercises, and not to do it through pain.
• All movements should be slow, smooth, without jerks.
• The principle of operation is from simple to complex. In other words, a gradual increase in the load.
• The effectiveness of treatment depends on the regularity of the exercises. It is recommended to practice at least 4 times a week. The maximum effect is achieved with daily training.
• You can start classes 30 minutes after eating.

Result of training

Therapeuticgymnastics for the cervical spineIt is very effective and, if done correctly, allows the achievement of the following results:

1. Reduction of pain;
2. restoration of nerves;
3. improvement of blood circulation;
4. increased mobility of cervical vertebrae:
5. strengthening of the muscular corset;
6. increase in the number of movements.

Exercises that can not be performed

When cervical osteochondrosis is not recommendedTo engage in weightlifting, running, intense jumps and mahas, pushing the core and other throwing exercises. Such training can significantly harm the spine. Also negative on the state of health can be affected by push-ups with an emphasis on the hands and vis.

Exercises with gymnastic projectilesmust be carried out very carefully. If a person who has previously engaged in such sports, later discovered an osteochondrosis, then you should consult a doctor of exercise therapy, which will help to make a training plan that excludes dangerous exercises.

The main exercises of the exercise course

• Girth of the neck with hands. The starting position is sitting or standing. The neck should be clasped in such a way that the thumbs of the fingers are in front under the lower jaw, and the rest - behind the back of the head. Hands act as a collar, fixing the neck. In this position, the slopes are turned to the side. Movements remain smooth and soft, and with each tilt you need to linger for a few seconds. Gradually, the hands go lower and the exercise repeats. Such an element of gymnastics can be performed both at home and in breaks at work, especially if a sedentary lifestyle is maintained. With regular exercise, the muscles of the neck relax and the pain disappears.
• Support with the hands on the tableStanding with his back against the table, his palms rest on him. In this position, the body is pulled upward, the head of the tail is thrown back. In a raised position, you should stay for 1-3 seconds. After this, the squat is done to the maximum possible level with the head tilted forward. Exercise is aimed at relaxing the muscles of the shoulder girdle and lower neck, which are most prone to danger when sitting.
• Pendulum.For the exercise you need a chair and a book in a hard cover. Sitting on a chair, the book is placed on the vertex until complete balance. It is necessary to fix the position for a few minutes (3-5). The neck muscles and vertebrae thus occupy the correct position, which significantly reduces pain. After this, the next element of gymnastics is performed: pressure is applied to the head by hands. Resistance begins with a small load, gradually increasing it, and lasts no more than 20 seconds.
• Standing straight or sitting on a chair, the palm is placed in the middle of the forehead. On the head is the pressure to which the patient is trying to resist the muscles of the neck. Exercise is not more than 20 seconds. The second part of the exercise is aimed at stretching the muscles. The head throws back, one hand remains on the forehead, and the second lies on the back of the head. Both hands exert pressure on the part of the head, thereby stretching the neck. Duration of performance should not exceed 5 seconds, and at the first occurrence of painful sensations at once stops.
• The hand is located on the back of the headand puts pressure on the head, while you need to resist. The duration of execution should not exceed 20 seconds. The next part of the exercise is to tilt the head forward with the hand on the back of the head. Thus, the posterior muscles of the neck and vertebrae are stretched. Running time - no more than 5 seconds.
• One hand is located on the side of the headand exerts pressure, and the head exerts resistance. Perform the exercises should not more than 20 seconds. After that, the head sinks to the side, with one hand placed also on the side, and the second - under the head. Thus, the muscles of the cervical spine are stretched. The duration of execution should not exceed 5 seconds. At the slightest painful sensations it is necessary to stop the occupation. The slopes are made in both directions.
• The hand is located on the side of the headnear the lower jaw and chin. When pressing the palm, the head exerts resistance. It is necessary to tightly clench the teeth. Do not perform more than 20 seconds and if possible, the exercise is repeated several times. After this, in the same position, the second hand is placed on the back of the head. Raising his chin slightly, the head turns to the hand at the back of the head. The movement is repeated several times and is directed at stretching the occipital region and the posterior cervical muscles.

Additional exercises of the exercise course

1. Sitting on a chair, the palms are placed on the temples with the fingers up. On the inspiration should strain the temporal muscles with closed teeth. At the same time, the hands pull the skin up on the temples. On exhalation, the tension stops completely, the skin is released. After that, the exercise is repeated, and the palms are shifted upwards. The number of repetitions is 5 times or more.
2. Sitting directly on the chair, the palms of the fingers are pressed to the cheekbones with spread fingers. Fingers should be located at the level of the temples. You should perform light massage movements with your fingers and tilt your head forward and back. In this case, the fingers should gradually rise to the crown, as if sliding over the skin. Do not exercise more than 5 times.
3. Hands are placed on the back of the neck, under the back of the head. Sliding movements of the arms along the neck are performed, while the head is bent forward and backward. You can repeat the element no more than 5 times.
4. Hands are located on the chest, just below the larynx. When pressing the palms on the chest, a breathing exercise is performed: inhaling and holding the breath for a few seconds, exhaling is the effect of the hands. When you repeat the palm each time lowered slightly lower.
5. Hands are placed on the back of the head. With slight pressure, the head exerts resistance. The action is repeated several times. After that, one hand is placed on the side of the neck, and performing sliding movements, the head leans forward and backward. On each side, repeat the exercise several times.

Dynamic exercises

DynamicThe exercises are based on the periodic reduction and relaxation of the muscles.

• Standing straight on the inhalation of the hands go up, you should stretch your whole body and look at your palms. On exhalation - the initial standing position. On inspiration, the right arm is diverted to the side, and the body turns. At the exhalation the initial position is occupied. It is necessary to perform 5 repetitions on each side.
• Standing straight, the head gradually turns first into one, then to the other side.
• On inhalation, the elbows are retracted, the shoulder blades are tending towards each other. On exhalation - elbows are located directly. 5 repetitions of the exercise will suffice.
• Standing straight, legs apart, hands are diverted to the sides. Rotational movements of the hands are performed with a gradual increase in the amplitude.
• Standing straight, the inspiration tilts to the right, the head - to the left. On exhalation, the right arm rises. It is necessary to repeat the element in each side 5 times.
• Standing straight, on inhalation should climb on toes, hands stretch upward, the body bends. After that, the arms are located on the sides and squatting is performed. On exhalation you need to touch your forehead with your knees.
• Standing straight, the arms are withdrawn to the left parallel to each other, the head is turned towards the brushes. The right leg is diverted to the side, and the left one is crossed with the right behind. At the same time, the hands need to describe the circle, and head to follow the movement of the hands. The hips remain in the static position.
• Lying on his stomach, breathing in, the body flexes, his arms go up to the maximum height. The head watches the movement of the hands. On exhalation - the starting position.
• Standing straight, the left leg is set aside, the head turns behind it. Perform jumps on the right foot 10 times. It is necessary to repeat the exercise on the other side. After graduation, it is recommended to go for walking, reducing the tempo.
• Standing straight, hands are stretched out in front of you. After that, a smooth outflow and connection of hands is carried out. It is recommended to perform the element at least 5 times.

Osteochondrosis - a long and painful disease, so an instant result can not be achieved.

But with the regular performance of the complex of exercises, the pain sensations gradually disappear, the frequency of exacerbations is significantly reduced.

Systematic and complex occupations are the guarantee of a healthy organism.

A source: http://artrit.guru/bolezni-spiny-i-sustavov/osteohondroz/sheynyy-osteohondroz/sheynyy-otdel-pozvonochnika-lechebnaya-fizkultura-pri-osteohondroze.html