Exercises for the neck with osteochondrosis: the main complex

Osteochondrosis of the neck is a disease that is manifested by pain in the corresponding area of the spine and is characterized by pathological changes in the intervertebral discs. Most often, people who lead a sedentary lifestyle and spend a lot of time in one position face it. One of the methods of treatment is the exercise of exercise therapy. 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 his recommendations.

Exercise at home or work

neck exercises for osteochondrosis

Those who are faced with such a diagnosis should regularly devote time to warming up the cervical vertebrae. Otherwise, this disease can develop 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 over and press your forehead on the pillow for another 30 seconds.
  • Lie down on the bed so that the neck and head remain beyond its edge. First, lower your head down, lying on your stomach, then on your back, and then repeat the same on the right and left sides.
  • Sit on a chair with your hands down. Legs slightly apart. Do slow, but deep head tilts first forward, stretching your neck as much 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 the shoulders, first forward, then back. Try to perform the exercise with a large amplitude.
  • Without changing position, tilt your head first to the left shoulder, and then to the right.
  • Raise your hand, bend it at the elbow and reach with your fingers to the opposite ear, passing your hand behind the back of the head. Then do the same with the other hand.
  • Sit with a straight back, tilt your head back and reach with your ear to the corresponding shoulder, 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.
  • Put your palm on your forehead and press on it. In this case, the arm is motionless, resistance should be felt only in the muscles of the neck. Hold on like this for 20-30 seconds, and do the same, placing your palm on the back of 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 should be performed in 5 repetitions in each direction. If their implementation is accompanied by pain, then support with the hands is required.

Physical exercises of the medical complex

therapeutic exercises for cervical osteochondrosis

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

  • Stand up or sit straight, align your head so that your gaze is directed straight ahead. Work with your eyes only. Look 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. Turn your head first several times to the left and right, then tilt your chin first to one shoulder, then to the other.
  • Lie on your back, spread your arms to the sides parallel to the floor surface and turn the 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, put one hand just below the neck, and the other under the chest. Take a breath and tighten your muscles. Then exhale - relaxation. 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); connect your legs and rise to the toes. Rotate in a circle with the lower part of the 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 and ignore sports, should follow these recommendations:

  • Every hour, get up from your workplace, cross your palms at the back of your head, connect your shoulder blades and turn your body left and right. Turning around, you need to stop for a split second, and then take your starting position. This should be done slowly and without sudden movements. Breathing is calm and deep.
  • While at the workplace, you need to stretch your spine up as often as possible and make tilts to the left and right.
  • At home, you can do exercises on the floor without a carpet. To do this, lie on your back and straighten your legs. Pull the right leg to the chest first, bending it at the knee, and then the left. In this case, you can clasp your leg with your hands and press it to yourself.
  • Get on your knees and bend your upper body towards the floor. Bend your back as much as possible, raising your neck and head, then round it, 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 pull 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 need to do this regularly, not from time to time. Then it will be possible to avoid stoop and pain in the neck.

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