Therapeutic exercises for the treatment of osteochondrosis

27 October 2023

Exercises should be performed every day - the complex is quite simple to perform and does not require any equipment.

Exercise set in a standing position

Stand straight, feet shoulder width apart (starting position). Slowly tilt your head to the side, hold this position for 10 seconds, tense your neck muscles as if resisting an imaginary impact from your shoulder. You can create resistance by pressing the same side of your hand to the side of your head. Slowly return to an upright position. Repeat the tilt in the other direction and so on 15 times;
Starting position. Gently tilt your head forward, hold for 10 seconds while also tensing your muscles or pressing your hands on the forehead/back of the head. Slowly tilt your head back, but not completely so that the back of your head does not touch your back, hold for 10 seconds. Also repeat 15 times;
Starting position. Turn your head to the side and stretch your chin to your shoulder for 10 seconds. Repeat the bend in the other direction and so on 15 times;
Sit or stand in a comfortable position. Move your chin as if you were writing 0, then 1, 2, and so on to 10. This exercise is very good between work to relax the neck muscles and relieve back tension.

Lie on your back on a flat surface (floor, bed without pillows). Raise your head above the surface, hold for 10 seconds, lower, rest for 5 seconds. Repeat 7-10 times (as you get tired);
Lying on your side, raise your head so that it is parallel to the surface, hold the position for 10 seconds, then lower your head. Repeat the exercise 10 times on each side;
Lie on your back, lift your head, face the ceiling (not your chest) reach, hold for 10 seconds, return to the starting position, repeat 10 times.

Stand straight, feet shoulder-width apart, back straight. Gently "arch" your back, pull your chin toward your belly and your shoulders toward each other. Hold this position for 10 seconds, then slowly straighten your back, squeeze your shoulder blades together, gently tilt your head back, and holdfor 10 seconds. Repeat 10 times;
Standing straight, take turns raising your shoulders as high as you can, 10 times each. Then raise both shoulders at the same time, hold in the upper position for 5-10 seconds, relax. Repeat the same 10 times;
Make slow circular movements with your shoulders, first backward, then forward, in both directions 10 times;
Stand straight, feet together, arms down along your body. Bend to the side as if reaching your knees with your hands, hold the pose for 10 seconds. Now in the other direction, and so on 10 times;
Place the fists of both hands on your back under your shoulder blades. Bend your back as far as possible while pushing your hands forward. Hold this position for 5-10 seconds. Now gradually lean forward, arching your back and wrapping your arms around you. Repeat 10 times.

Stand straight, hands on your waist, feet shoulder width apart. Lean forward slowly without arching your back. Straighten up and lean back as far as you can. Repeat 10 times;
The position is the same as in the previous exercise. Do 10 side bends, bending your back as much as possible;
Get on all fours, straight. "Walk" your hands to the sides so that your back is curved, hold for 10 seconds. Now in the other direction, repeat 10 times;
Lie on your back on the floor or bed, relax. Tighten your abdominal muscles as if pressing your back into the floor. Hold this for 10 seconds and then relax
Also - lying on your back, legs bent at the knees. Reach the elbow of one hand to the knee of the opposite leg, now with the other elbow. 10 times on each side;
Now extend your arms behind your head and stretch your back as far as possible. Hold the position for 10 seconds. Repeat several times.