Exercises for the neck with osteochondrosis: the main complex

Osteochondrosis of the neck is a disease characterized by pain in the relevant part of the spine and pathological changes in the intervertebral discs. He often encounters people who lead a sedentary lifestyle and spend a lot of time in one position. One of the treatments is exercise therapy. Those who are at risk but do not yet have such a diagnosis should take preventive measures. Such classes require prior consultation with a doctor and his recommendations.

Practice at home or at work

neck exercises for osteochondrosis

Those with such a diagnosis should regularly take time to warm up the cervical vertebrae. Otherwise, the disease can turn into more serious health problems. Here are some exercises that can be done during breaks in front of the TV at work or at home:

  • Lie on your back, put a small pillow under your head and squeeze with your head for 30 seconds. Then roll over and press your forehead on the pillow for another 30 seconds.
  • Lie on the bed so that it stays out of the neck and head. First lower your head, on your stomach, then lie on your back, and then repeat the same thing on the right and left sides.
  • Sit in a chair with your hands. The legs are a little apart. Slowly but deeply, first bend your head forward, stretch your neck as much as possible, and bring your chin to your chest. Then try to touch the back of your head with your back.
  • In the same position, make circular movements with the shoulders, first forward, then backward. Try to perform the exercise at a large amplitude.
  • Without changing position, bend your head first to the left shoulder and then to the right.
  • Raise your hand, bend at the elbow and reach the opposite ear with your fingers, put your hand behind your head. Then do the same with your other hand.
  • Sit with your back straight, bend your head back and reach the appropriate shoulder first with one ear and then with the other.
  • Keeping your head straight, gently turn first to the left and then to the right.
  • Put your palm on your forehead and press on it. In this case, the arm is immobile, resistance should be felt only in the neck muscles. Hold for 20-30 seconds and do the same with the palm of your hand behind your head. Alternatively, you should press first on the right cheek, then on the left.
  • Get up, tilt your head back, and gently lower your head, tenseing the neck muscles.
  • Touch your chin to your chest and slowly turn your head left and right.

All exercises should be performed 5 times in each direction. If their implementation is accompanied by pain, support with hands is required.

Physical exercises of the medical complex

therapeutic exercises for cervical osteochondrosis

Exercise therapy for cervical osteochondrosis includes the following set of physical exercises:

  • Get up or sit up straight, keep your head straight so that your eyes are straight forward. Just work with your eyes. Look at them from left to right, in the opposite direction, up and down, in different directions, rotate in a circle.
  • Starting position - as in the previous exercise. First, turn your head left and right several times, then bend your chin first to one shoulder and then to the other.
  • Lie on your back, spread your arms parallel to the floor surface and turn your body to the sides. When turning to the right, the left foot goes to the right, and vice versa. When you turn - breathe, when you return to the starting position - breathe.
  • Lie down, arms at sides, legs straight. Sit down slowly and without sudden movements, help yourself with your hands. Then take your starting position.

With such a diagnosis, it is necessary not only to exercise with a certain load, but also to breathe:

  • Get up or lie on your back, put your hands on your stomach. Breathe slowly, fill and inflate your stomach, and breathe more slowly, inhale.
  • Lie down, put one hand under your neck and the other under your chest. Breathe in and tighten your muscles. Then breathe - relax. Do it slowly and smoothly.

Perform all physical exercises 4-5 times and complete the complex as follows: hold the supports with both hands, stand between them (two tables, two chairs); connect your feet and stand on your toes. In a circle with the lower part of the body, first turn in one direction and then in the other. The body should be comfortable.

Disease prevention

Exercises for cervical osteochondrosis

Prevention is always better than cure. Unfortunately, no one thinks about it until the doctor diagnoses it. Those who spend a lot of time in one position, rarely move, and ignore sports should follow these tips:

  • Get up from work every hour, move your palms behind your head, join your shoulder blades, and turn your body left and right. Turn around, stop for a second, and then hold the starting position. This should be done slowly and without sudden movements. Breathing is calm and deep.
  • While at work, you should stretch your spine as often as possible and bend left and right.
  • At home, you can exercise on the floor without a carpet. To do this, lie on your back and straighten your legs. First, pull the right leg to the chest, bend at the knee, and then to the left. In this case, you can tie your feet with your hands and press yourself.
  • Get on your knees and bend your upper body towards the ground. Bend your back as much as possible, lift your neck and head, then round, press your forehead to the ground.
  • After a day of work or exercise, you just need to lie down on a hard, flat surface for 10 minutes and relax completely. You can stretch your legs up to your abdomen and hug them.

Such prevention can prevent not only the disease itself, but also the exacerbation of existing ones. You need to do this regularly, not periodically. Then it will be possible to prevent bending and pain in the neck.

It is desirable to perform the presented complexes in the same sequence, because they have an increasing load. The first exercises are warm-ups and help to warm up and prepare the muscles for heavier loads.