Therapeutic exercises for the treatment of osteochondrosis

27 October 2023

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

A set of standing exercises

Stand with your feet shoulder-width apart (starting position). Slowly tilt your head to the side, hold it in this position for 10 seconds, tense your neck muscles, as if you were resisting an imaginary shoulder impact. You can create resistance by pressing the same side of your hand against the side of your head. Slowly return to a straight position. Repeat the tilt in the other direction and so on 15 times;
Starting position. Gently tilt your head forward, hold for 10 seconds, also tensing your muscles or pressing your hand on your forehead/back of your head. Slowly tilt your head back, but not all the way, so that the back of your head does not reach 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 turn in the other direction and so on 15 times;
Sit or stand in a comfortable position. Make a movement with your chin as if you were writing the number 0, then 1, 2 and so on until 10. This exercise is very good to do between work to relax your neck muscles and relieve tension in your back.

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

Stand with your feet shoulder-width apart and your back straight. Gently "bend" your back, pull your chin toward your stomach and your shoulders toward each other. Stay in this position for 10 seconds, then slowly straighten your back, squeeze your shoulder blades, carefully tilt your head back and stay like this for another 10 seconds. Repeat 10 times;
While standing, alternately raise your shoulders as high as possible, 10 times each. Then lift both shoulders at the same time, hold them in the upper position for 5 to 10 seconds and relax. Repeat the same 10 times;
Make slow circular movements with your shoulders, first backwards, then forwards, 10 times in each direction;
Stand with your legs together and your arms down by your sides. Lean to the side, as if you were reaching for your knee with your hand, fix the posture for 10 seconds. Now in the other direction and so on 10 times;
Place the fists of both hands behind your back, under your shoulder blades. Arch your back as much as possible while pressing forward with your hands. Stay like this for 5 to 10 seconds. Now gradually lean forward, rounding your back and wrapping your arms around yourself. Repeat 10 times.

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