Therapeutic exercises for the treatment of osteochondrosis

27 October 2023

The exercises should be performed every day: the complex is quite simple to perform and does not require the use of any equipment.

A series 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 impact of the shoulder. You can create resistance by pressing the same side of your hand to the side of your head. Slowly return to a standing position. Repeat the tilt in the other direction and so on 15 times;
Starting position. Gently tilt your head forward and hold the position 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 the position for 10 seconds. Repeat also 15 times;
Starting position. Turn your head to the side and extend your chin towards 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 motion with your chin as if you were writing the number 0, then 1, 2, and so on up to 10. This exercise is great to do between jobs 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 it, rest for 5 seconds. Repeat 7 – 10 times (when 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, lift your head, bring your chin towards the ceiling (not your chest), hold the position for 10 seconds, return to the starting position, repeat 10 times.

Stand up straight, feet shoulder-width apart, back straight. Gently "curve" your back, bring your chin closer to your stomach and your shoulders towards each other. Stay in this position for 10 seconds, then slowly straighten your back, squeeze your shoulder blades together, carefully tilt your head back and stay like this for another 10 seconds. Repeat 10 times;
Standing straight, alternately raise your shoulders as high as possible, 10 times each. Then raise both shoulders at the same time, hold the top position for 5-10 seconds, relax. Repeat the same 10 times;
Perform slow circular movements with your shoulders, first backwards, then forwards, 10 times in each direction;
Stand straight, legs together, arms along your body. Bend to the side, as if reaching for the knee with your hand, fix the pose for 10 seconds. Now in the opposite 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 possible while pushing forward with your hands. Stay like this for 5 - 10 seconds. Now gradually lean forward, arching your back and wrapping your arms around yourself. Repeat 10 times.

Stand straight, hands on your waist, feet shoulder-width apart. Slowly bend forward without bending your back. Straighten yourself and lean back as much as possible. Repeat 10 times;
The position is the same as in the previous exercise. Perform 10 side bends, bending your back as much as possible;
Get on all fours, back straight. "Walk" with 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, relax. Contract your abdominal muscles, as if pressing your back into the floor. Hold this position for 10 seconds, 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 stretch your back as much as possible. Hold the position for 10 seconds. Repeat several times.