Exercises for the neck with osteochondrosis - the main complex

Osteochondrosis of the neck is a disease that occurs with pain in the corresponding area of the spine and is characterized by pathological changes in the intervertebral discs. Most often, it is faced by people who lead a sedentary lifestyle and spend a lot of time in one position. One of the methods of treatment is physical therapy exercise. Those who are at risk, but do not yet have such a diagnosis, should adhere to preventive measures. Such classes require prior consultation with a doctor and her recommendations.

Exercise at home or at work

neck exercises for osteochondrosis

Those who are faced with such a diagnosis should regularly devote time to warming the cervical vertebrae. Otherwise, this disease can turn into more serious health problems. There are exercises that can be performed during breaks at work or at home in front of the TV:

  • Lie on your back, put a small pillow under your head and press it with your head for 30 seconds. Then roll and press your forehead to the pillow for another 30 seconds.
  • Lie on the bed so that your neck and head are over the edge. First, lower your head, lying on your stomach, then on your back, then repeat the same on the right and left sides.
  • Sit in a chair with your hands down. Legs slightly apart. Do a slow but deep head tilt forward first, stretching your neck as far as possible and reaching your chin to your chest. Then back, trying to touch the back of the head with the back.
  • In the same position, make circular movements with your shoulders, first forward, then backward. Try to perform the exercise with a large amplitude.
  • Without changing his position, he tilts his head first to his left shoulder and then to the right.
  • He raises his hand, bend it at the elbow and reach the opposite ear with his fingers, passing his hand behind the back of his neck. Then do the same with the other hand.
  • Sit with your back straight, tilt your head back and reach out to the corresponding shoulder with your ear, first on one side and then on the other.
  • Keeping your head straight, gently turn it first to the left and then to the right.
  • Place the palm of your hand on your forehead and press on it. In this case, the arm is immobile, the resistance should only be felt in the neck muscles. Hold on like this for 20-30 seconds and do the same with the palm of your hand behind your head. Then you need to alternately press first on the right cheek, then on the left.
  • Stand up, throw your head back and, tensing your neck muscles, gently lower your head forward.
  • Touch your chin to your chest and gently turn your head left and right.

All exercises must be performed in 5 repetitions 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

Physical therapy for cervical osteochondrosis involves the following set of physical exercises:

  • Stand up or sit up straight, align your head so that your gaze is directed forward. Only 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 rotate your head several times to the left and right, then tilt your chin first on one shoulder, then on the other.
  • Lie on your back, spread your arms to the sides parallel to the floor surface and turn your body to the sides. When turning to the right, the left foot also goes to the right and vice versa. When turning - exhale, when returning to the starting position - inhale.
  • Lie down, arms at your sides, legs straight. Sit down slowly and without sudden movements, helping yourself with your hands. Then take your starting position.

With such a diagnosis, it is necessary to perform not only physical exercises associated with a certain load, but also breathing:

  • Stand up or lie on your back, put your hands on your stomach. Inhale slowly, filling and inflating the stomach, and exhale even more slowly, drawing it in.
  • Lie down, place one hand just under your neck and the other under your chest. Take a breath and contract your muscles. Then exhale - relax. Do it slowly and smoothly.

Perform all physical exercises 4-5 times and complete the complex as follows: grab the supports with both hands, standing between them (two tables, two chairs); bring your legs together and go up to your toes. Rotate in a circle with your lower body, first in one direction, then in the other. The body must be relaxed.

Disease prevention

exercises for cervical osteochondrosis

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

  • Every hour, get up from your workplace, cross your palms behind your head, join your shoulder blades, and turn your body left and right. Turning around, you must stop for a split second, then take the starting position. This should be done slowly and without sudden movements. Breathing is calm and deep.
  • While at work, you need to stretch your spine as often as possible and lean left and right.
  • At home, you can do floor exercises without carpet. To do this, lie on your back and straighten your legs. Pull your right leg to your chest first, bending it at the knee, and then to the left. In this case, you can squeeze the leg with your hands and press it to yourself.
  • Get on your knees and lean your upper body towards the floor. Bend your back as much as possible, lifting your neck and head, then turn it around, pressing your forehead to the floor.
  • After a day of work or exercise, you just need to lie down on a hard, flat surface for 10 minutes, completely relaxed. You can bring your legs up to your stomach and hug them.

Such prevention can prevent not only the disease itself, but also the exacerbation of an existing one. You have to do this regularly, not from time to time. Then it will be possible to avoid bending over and neck pain.

It is desirable to perform the presented complexes in the same order, since the load contained in them goes in ascending order. The first exercises are warm-up and help warm up and prepare the muscles for more serious loads.