Effective exercises for the neck with osteochondrosis - The best complex

Doctors recommend regularly performing exercises for the neck with osteochondrosis, because no medicine will work better than gymnastics. Today it is a common disease, as we spend most of our time at desktops or in front of a computer. The load on the cervical vertebrae is also increased while working with a load and even when lifting heavy packages of food. By the way, the disease is almost impossible to cure with medication. Therefore, at the slightest pain in the cervical area, perform simple exercises.

What is osteochondrosis, you ask? This is a lesion of the articular cartilage, due to which the joints are disrupted. Every day, the disease affects more and more young people, because they lead a sedentary lifestyle. Therefore, the recommendations that we will consider today will be useful to adults of different ages.

Symptoms of osteochondrosis

To be sure of the need for exercise, it is important to accurately determine the presence of osteochondrosis. You definitely need to perform therapeutic and preventive gymnastics if there are such symptoms inherent in the varieties of the disease:

• cutting pain passing from the neck to the shoulder blade and through the forearm to the fingers characterizes cervical sciatica;
• boring pain sensations in the occipital and cervical region, which manifest themselves in the shoulder joint, chest, forearm, are acceptable for irritative-reflex syndrome;
• constant headache, tinnitus, dizziness, visual impairment - symptoms of vertebral artery syndrome, for which gymnastics alone is not enough;
• localized pain in the cervical area, the area of ​​​​the shoulder blades and the heart, which intensifies during head turning or sneezing, distinguishes the cardiac syndrome.

It is important to determine the presence of symptoms of the disease in time and start exercises in a timely manner to eliminate them.

Advice! Remember that exercise will not cure the disease, but only eliminate the pain. As soon as you stop exercising, the discomfort will return.

Exercises for prevention

As we found out, all people leading a sedentary lifestyle are prone to cervical osteochondrosis. If you do not want to experience unbearable pain in the head, neck, arms, shoulder blades and even the heart, do preventive exercises. They will keep you safe and also improve the blood supply to the brain, which leads to improved memory and concentration. So, gymnastics for the neck will definitely not be superfluous.

Please note that all exercises must be done smoothly and without sudden movements, otherwise there is a risk of harming yourself. So, take a seat.

• Sit upright in a chair and relax your lowered arms. Then make the maximum head turns 10 times to the right and left. If you can't do it slowly because of the pain, a few sharp jerks of the head in different directions will help you.
• Remain seated in a chair with a straight back. Slowly lower your head down and reach your chin to your chest as much as possible. Once done, freeze for 10 seconds. Repeat the manipulations at least five times.
• Sitting in a chair, relax your arms. You need to pull your chin in as much as possible and gently tilt your head back. Repeat the exercise 10 times. If you do not have osteochondrosis, but you work constantly in a tense position, these movements are also useful for you.

• Without getting up from the chair, place the palm of either hand on your forehead and tilt your head forward so that the palm of your hand presses very hard on it. Overcome resistance for 10 seconds. By doing this exercise regularly, you will strengthen the front of your neck.
• Stand up straight and relax your arms. You need to raise your shoulders as high as possible and linger in the resulting position for 10 seconds. After you relax them, take a breath and feel that your hands are noticeably pulling your shoulders towards the floor. Repeat 5-10 times.
• Lie on your back on a hard surface (preferably the floor). You need to raise your head 8 times and stay in this position for 10 seconds. Repeat the exercise every 5 seconds.

Advice! Before starting exercise, create a suitable environment for yourself, for example, turn on soothing music or wait until the children fall asleep. Noise interferes with concentration.

Strengthening and relaxing neck muscles

A set of exercises should begin with a simple warm-up, so as not to pull the muscles and do not harm yourself more. To do this, walk for several minutes on a full foot, toes and heels until you feel a surge of heat. So, let's proceed directly to the implementation of special exercises.

• Put your palm on your forehead three times and press on it for 10 seconds, straining your neck. Then carry out the same manipulation with the back of the head.
• Alternately press the left, then the right hand on the temple. Also for 10 seconds each time.

• Tilt your head back and try to touch your shoulder with your ear. Do the exercise, alternately changing the ear, five times.
• Make rotational movements of the head in different directions five times. First one way, then the other.
• Grab your left cheek with your right hand and help yourself rotate your head.
• Ask someone at home to massage the muscles that are located between the bone and the occipital region (where the soft part is). Intense pain will be replaced by relaxing relief.
• In a straight position, lower your arms along the body. Now tighten them and hold in this position for at least 30 seconds. As you do this, straighten your back and slowly lower your shoulder blades and shoulders. Relax when you're done.
• In a standing position, gently lower the back of the head so that the cervical vertebrae are twisted. Imagine how the base of the spine moves along a given trajectory. Avoid sudden movements. You should feel how the vertebrae go down one by one. Ideal execution - the shoulders are lowered, and the chin rests on the chest. While straightening, move in reverse order. Repeat the exercise until warmth appears in the neck area.
• Stand straight and lean parallel to the floor. Spread your arms straight out to the sides. Try to simultaneously stretch the top of the head forward, and lower the shoulder blades towards the spine. Make only the back muscles work.

Advice! Regular exercise helps reduce pain, restore blood flow in the affected areas and improve overall well-being.

Gymnastics for the neck according to Shishonin

Alexander Shishonin, the scientific director of the Bubnovsky LOC and, by compatibility, the head of the kinisitherapy and rehabilitation clinic "Health of the XXI century" in the city of Rostov-on-Don, as well as the consultant of the London Body School Personal Training Studio in Moscow, offers patients his own technique for restoring the muscles of the cervical region. Its peculiarity is in fixing positions. Gymnastics is accessible to everyone and easy to perform.

Let's get acquainted with the effective exercises according to the Shishonin method, which must be repeated five times in different directions.

• Metronome. Sit on a hard surface, preferably on a chair, and slowly tilt your head without sudden movements. During movements, gradually try to stretch the top of your head to your right shoulder. As soon as there is a noticeable tension in your sore muscles, you need to stay in this position for 30 seconds. Then take the primary position and do the same manipulation on the other side.
• Spring. Lower your head as much as possible. Freeze without moving in this position for 30-40 seconds. After that, you need to slowly stretch your neck forward and up. Stop again for the same time.
• A look into the sky. Turn your head to the left until it stops. There should be sharp pain. Freeze for 30-40 seconds. When the pain begins to change to warming, repeat the twists in the opposite direction.
• Frame. Slowly place your left hand on your right shoulder, although this may seem uncomfortable at first. Hold your elbow so that it is parallel to the floor. At this time, the right hand lies calmly in a relaxed form on the knee. Hold the position for 30-40 seconds, then do the same manipulation in the opposite direction.
  Fakir. Bring your palms together over the top of your head so that your elbows are parallel to the floor. Now slowly turn your head to the right. Hold for 30-40 seconds and repeat the exercise to the left.
• Heron. In a sitting position, leave your palms relaxed on your knees. Now slowly and gently pull your chin up so that you feel muscle tension. At the same time, take your hands behind your back. Stay in this position for half a minute. Repeat on the other side and slightly stretch the muscles with gentle head tilts in different directions.
• Goose. Stand up straight. Place your toes parallel to your chin. Slowly stretch your neck forward. Turn your head to the right and reach for your shoulder until you feel discomfort. Hold this position for 30-40 seconds. Repeat in the opposite direction.

In addition to the prevention of osteochondrosis, exercises will strengthen the muscular corset in the chest and neck.

In addition to the prevention of osteochondrosis, these exercises will strengthen the muscular corset in the chest and neck, improve blood circulation, restore working capacity and have a positive effect on the nervous system.

Advice! Do a set of exercises at every opportunity. Even at work in the office, you can devote 10 minutes to your health during a break.

Dr. Bubnovsky's exercises

Dr. Bubnovsky is known for being able to combine the most effective exercises for the cervical region into a single complex that helps get rid of pain in the shortest possible time. His gymnastics can be performed at different ages without worrying about complications. You will get the effect after two weeks of regular classes.

Let's check the technique and we, performing all the exercises in strict sequence.

• Sit straight in a chair. Now gently and slowly tilt your head to the right shoulder. At this time, try to pull the crown up. When you feel tension in the muscles, freeze for 30-40 seconds and return to the starting position. Repeat the exercise on the opposite side.
• Lower your head as far down as possible and fix in position for 30-40 seconds. Then swipe up and forward.
• Gently turn your head to one side until tension appears in the muscles of the cervical region. Repeat the turn on the other side as well. Enough for five exercises in different directions.
• Place your left hand on your right shoulder and gently slowly turn your head to the opposite side. Fix the resulting pose for 30 seconds. Do repetitions on the other side.
• Bring your palms together above your head with your elbows parallel to the floor, and turn in different directions, each time fixing the pose for a few seconds.
• Stand up straight and stretch your neck forward while turning your head towards your shoulder. When pain appears, fix for 30 minutes. Make sure your back is straight.

To enhance the effectiveness of exercises, combine each exercise with an independent neck massage:

• gently stroke the occipital area and go down to the spine, while increasing pressure and speed;
• massage the vertebrae with your fingertips in a circle;
• grab the back of the neck and massage from the bottom up;
• repeat the manipulations for the front side of the neck.

Be healthy!

If you work at a computer for a long time, doctors recommend that you perform neck exercises every hour. If there are no 10 free minutes, replace the exercises with light rubbing of the problem area and head tilts.