Therapeutic exercises for the treatment of osteochondrosis.

27 October 2023

The exercises should be done every day; The complex is quite simple to perform and does not require the use of any device.

A set of exercises in a standing position.

Stand straight, 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 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;
Initial position. Gently tilt your head forward, hold for 10 seconds, also tensing your muscles or pressing your hand on the forehead/back of your head. Slowly tilt your head back, but not completely, so that the back of your head does not reach your back, hold for 10 seconds. Also repeat 15 times;
Initial 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 up to 10. This exercise is very good to do between jobs to relax the neck muscles and relieve tension in the back.

Lie face up on a flat surface (floor, bed without pillow). Raise your head above the surface, hold for 10 seconds, lower it and rest for 5 seconds. Repeat 7 to 10 times (as you get tired);
While 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, raise your head, bring your chin to the ceiling (not chest), hold for 10 seconds, return to starting position, repeat 10 times.

Stand straight, with your feet shoulder-width apart and your back straight. Gently "hunch" your back, bring your chin towards your stomach and your shoulders towards each other. Stay in this position for 10 seconds, then slowly straighten your back, bring your shoulder blades together, carefully tilt your head back and stay there for another 10 seconds. Repeat 10 times;
Standing, alternately raise your shoulders as high as possible, 10 times each. Then raise both shoulders at the same time, hold them in the top position for 5 to 10 seconds and relax. Repeat the same 10 times;
Make slow circular movements with your shoulders, first backwards and then forwards, 10 times in each direction;
Stand straight, with your legs together and your arms down along your body. Bend to one side, as if 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 on your back under your shoulder blades. Arch your back as much as you can while pressing forward with your hands. Stay like this for 5 to 10 seconds. Now gradually lean forward, hunching your back and putting your arms around yourself. Repeat 10 times.

Stand straight, 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 much 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, with your back straight. "Walk" with your hands to the sides so that your back curves, stand like this for 10 seconds. Now in the other direction, repeat 10 times;
Lie on the floor or bed on your back, relax. Tighten your abdominal muscles, as if pressing your back into the floor. Hold this for 10 seconds, then relax.
Also, lying on your back, with your 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 stretch your back as much as you can. Hold the position for 10 seconds. Repeat several times.