As life shows, most often a person with health problems either begins to rely entirely on a doctor, or throws himself into all seriousness, self-medicating and not turning to official medicine.
Both of these positions are fundamentally wrong, because no one, even the most qualified doctor, can independently diagnose himself, and no one should independently prescribe treatment for himself. No wonder the ancient sage said that with every disease there are three sides: the patient, the doctor and the disease. If the patient is on the side of the doctor, no disease is terrible, but in cases where the patient is on the side of the disease, the best doctor is useless.
Today, cervical osteochondrosis is increasingly being diagnosed, and the behavior of patients and their attitude to the proposed treatment are completely independent of age. Those patients who think about their future do not forget that therapeutic exercises for cervical osteochondrosis remain one of the most important elements treatment, while others simply remain silent and endure the pain and all the symptoms that manifest this very unpleasant and in some cases life-threatening disease.
Features of cervical osteochondrosis today
Cervical osteochondrosis is a common disorder that is rapidly becoming younger every year. Pinched nerve endings or displaced cervical discs cause headaches, heart pain, dizziness, and numbness of the tongue. Moreover, pinched nerves indirectly negatively affect work internal organs. However, many people simply do not pay attention to doctor's orders and do not believe that physical therapy, especially when used consistently, can improve their condition.
Meanwhile, if a person is diagnosed with cervical osteochondrosis, therapeutic exercises are necessary! A disorder that is not corrected will sooner or later worsen, and each new attack of the disease will add unpleasant symptoms to the clinical picture of the disease. Of course, exercise therapy is not a panacea, especially if the degenerative-dystrophic process in the tissues of the spinal column has existed for a long time, but it can slow down the development of pathological processes and facilitate general condition and the first step on the path to recovery.
Main symptoms of osteochondrosis
- Constant headaches, dizziness. Discomfort often increases with movement and sudden turns of the head, and such pain in the head is practically resistant to medications that are traditionally prescribed to relieve this symptom. At the same time, the patient may experience instability blood pressure, attacks of lightheadedness and tinnitus, which are best eliminated by therapeutic exercises prescribed for cervical osteochondrosis.
- Symptom of osteochondrosis cervical region spine there may be pain in chest, giving into the hands. Often a person feels numbness in the hands and a combination of this symptom with pain in the heart, in which traditional “heart” medications (nitroglycerin) are ineffective.
Prevention
If these complaints occur, orthopedic doctors advise their patients to use timely physical activity, the regimen and frequency of repetition of which must be selected individually for each patient. A well-thought-out physical rehabilitation program will help prevent the development of displacement of the cervical vertebrae and compression of nerve fibers.
If you want to learn all the secrets of treating cervical osteochondrosis, we recommend that you familiarize yourself with this free course. A very effective technique!
Below is an example of several exercises.
- The patient lies down on the floor. Place one palm on your stomach and the other on your chest. Slow, smooth inhalation (the stomach and then the chest rise), then exhale. Repeat 8-10 times. It is necessary to consciously relax the body. The exercise is repeated 3-4 times during the day.
- Position on the floor, but this time on your stomach. Slowly raise your head and torso, placing your hands in front of you on the floor. You need to stay in this position for 1 - 1.5 minutes, then smoothly return to the original position. Important! You need to make sure that your shoulders don’t “sag” - keep your posture under control! The exercise is performed 3-4 times a day.
- Position: lying on your stomach. The arms are extended along the body. The head slowly turns to the right. You must try to press your ear to the floor. Then in the opposite direction. Important! Pain should not accompany exercise! Perform 5-6 times. You can perform this exercise 3-4 times during the day.
- Sitting position. Slowly, as you exhale, bend forward, bringing your chin as close to your chest as possible. Then, as you inhale, slowly tilt your head back, trying to look as far as possible. Repeat 10-15 times. The exercise itself is repeated 2-3 times a day.
- Without changing position, you need to press your forehead to your own palms. Applying as much pressure as possible. The exercise is done while exhaling - this is important! Repeat 5-6 times. Perform 3-4 times during the day.
- If the violation is not severe, you can perform a gentle rotation of the head in both directions.
The given set of exercises shows that therapeutic exercises for cervical osteochondrosis are available to almost all people, regardless of their age. Some of the exercises can be performed both at home and at work, and if the patient’s own health is an empty phrase, then he will definitely try to listen to the doctor’s recommendations.
Exercise therapy video:
As research by scientists has shown, performing such exercises as a preventive measure reduces the risk of osteochondrosis of the cervical spine by 90%!
The effectiveness of therapeutic exercises for cervical osteochondrosis at any stage of the disease has been proven. As it turned out, even simple training, without active manual treatment and use medicines, significantly reduce painful sensations, and in some cases, the achieved strengthening of the neck muscles has a positive effect on the general condition - in some patients, partial regression of the disease is observed.
P.S. Want to get more effective exercises? Be sure to take advantage of this course >>
Cervical osteochondrosis is a dangerous disease that, when in a prolonged position, provokes pinching of the nerves and arteries in the affected area.
Doctors recommend that such patients use special orthopedic pillows. This will help relieve pain, eliminate migraines, and improve blood circulation. How to choose the right pillow? Which pillow is better for cervical osteochondrosis and is it safe and comfortable for sleeping?
What are orthopedic pillows for?
Due to its unusual shape and filling, the pillow for cervical osteochondrosis provides positive action on the body during sleep. She contributes correct position vertebrae, thanks to which the neck muscles and spine relax at night. It has a preventive effect and can be used as an additional method of treating chondrosis.
Only high-quality materials are used to make the product, which reduces sweat production from the skin and improves air circulation around the head. A person on such a pillow gets enough sleep, feels comfortable and burgundy throughout the day.
In addition, it is important that a person sleeps in correct posture. What should it be like?
- The patient sleeps in the fetal position.
- The shoulder should rest against the mattress.
- A small pillow is placed under the head.
- You can sleep with cervical osteochondrosis on your back, but with your legs bent.
If you have problems with the cervical spine, then you should not sleep on your stomach.
What characteristics should a pillow have?
Doctors recommend only two types of neck rolls. It is a crescent shape and a rectangle with convex edges. It is easy to find a comfortable sleeping position on them that will not have a negative impact on your health.
Crescents sleep on their back, they fix the position of the neck and relax the muscles. They do not lose their original shape even after prolonged use.
How do you know what kind of pillow you need? Before purchasing, you should carefully inspect the pillow to see if it will be deformed by the weight of your head.
If the roller is high, you can harm your neck and accelerate the development of the disease.
Many people think that it is better to sleep without it at all, but this is not true. In this case, the muscles do not relax and are constantly tense, which increases compression of the artery.
It is better if the product is filled with a memory effect component. It will quickly restore its shape after use. For those who sleep on their back, it is better to choose products with latex. Fillers with latex springs hold the head well. They do not cause allergies. The independent spring block also holds the spine well during sleep. In such a cushion, the springs recognize a point load.
Gel-based rollers also evenly distribute the load and make sleep comfortable, providing micromassage and cooling the surface of the head and neck.
Sleeping on orthopedic products takes time to get used to.
What to look for when choosing?
- The head lies in such a way that the person’s muscles relax.
- The spine takes the anatomical curves of the spine.
- The height is calculated as follows: one centimeter is added to the shoulder width.
- The classic shape is better for back sleepers.
- For a person who often turns over in his sleep, a product with rollers of different heights is better suited.
Advantages and Disadvantages
- Sleep is more comfortable.
- Migraines disappear.
- Relaxes the neck muscles.
- The product remains fresh for a long time.
- The head sweats less.
- A person breathes easier due to the position of the body.
On a latex pillow, the pain may intensify and neurological pain may occur.
Filler
What should a sleeping pillow be like?
- Polyester fiber
- Polystyrene.
What types of pillows are there?
Such products are divided into 3 groups:
- Tough. Necessary for those patients who prefer to fall asleep on their side.
- Medium firmness is more suitable for sleeping on the back.
- A soft pillow provides better support for the stomach sleeping position.
By shape
- Rectangular with recess. This is a laconic design of the product that gives comfort when sleeping. As you use the sleeping pillow, it does not lose its shape or become deformed.
- Roller in the shape of a horseshoe (crescent). This option is good for traveling in the car, or can be used at home. It fixes the neck well and does not deform. These rollers have a soft degree of hardness.
- Oval with rollers of different heights. This type of product is best suited for patients who prefer to sleep on their side with cervical osteochondrosis. She holds her head and neck well.
By size
To calculate the width you need to measure the mattress. These two quantities must be the same. On average, this parameter is 30–50 cm.
The height of the product varies from 6 to 16 centimeters. The optimal pillow has a height of 10 to 14 cm. If the patient broad shoulders, then it is recommended to choose a hard mattress. A difference of 1 to 2 cm does not matter and does not affect the quality of sleep.
One of the most successful materials is Tempur filler. It recognizes point loads, is quite rigid and comfortable for long sleep.
Budget and economy solutions
The cost of a pillow starts from a thousand rubles, but in this case it’s worth considering how high-quality the material is in the product.
If you have osteochondrosis of the cervical spine, then you should take a closer look at more models costing from one and a half to two thousand rubles. They are usually filled with latex or other expensive materials. The covers are made of good fabric and can be soaked in aloe juice. The service life of such models can be up to 3 years.
Pillows costing more than two and a half thousand are considered expensive. They are entirely made of latex.
How to sleep properly?
Often the clinical picture of manifestations of cervical osteochondrosis depends precisely on the position in which a person sleeps.
- The patient lies on his back, bends his legs. In this position, the spine relaxes. If the legs are straight, then the muscles lumbar region constantly tense.
- A man lies down, resting his shoulder on a hard mattress. The head is placed on the cushion, the legs can be bent.
- The patient lies in the fetal position, rounding the back and pulling the legs towards the chest. If desired, place a cushion under the knees. The spinal muscles quickly relax, followed by an improvement in well-being.
But doctors do not recommend sleeping in this position, because the neck muscles are tense, and compression of the arteries and blood vessels occurs. A person suffering from cervical chondrosis may have a headache, fatigue and weakness. In rare cases, cerebral ischemia begins.
Prophylactic use
The use of such a roller is possible as a preventive measure.
Watch a useful video on this topic
Conclusion
Cervical osteochondrosis cannot be cured completely, but can only be stopped temporarily. One of these methods will be an orthopedic pillow, which, when making the right choice parameters, material, rigidity will help relax muscles during sleep and relieve pain. The correct pillow is selected according to its height; it is important that its filling is natural and does not cause allergic reactions.
The roller can also be used for preventive purposes.
Cervical osteochondrosis is a very painful and problematic disease, because if you do not start treating it on time, complications may arise and it will no longer be possible to cure it with pills. Therefore, if you discover this seemingly harmless ailment in yourself, then immediately go to the doctor and start treatment. If we talk about the signs of this disease, then most likely a person suffering from cervical osteochondrosis will be tormented by such things as a burning tongue, tinnitus, rapid fatigue, aching pain in the neck, dizziness, crunching and others discomfort when tilting the head, loss of vision. And many people turn a blind eye to these terrible symptoms, not knowing what kind of disease lies in wait for them. Therefore, if after reading these signs you recognize yourself, then urgently contact a neurologist and begin treatment.
See also - Saline solution for treating joints
In addition to drug and therapeutic treatment, Alexandra Bonina’s cervical osteochondrosis can help you with super cool exercises - this particular request on the Internet can become one of your life-saving remedies. Alexandra Bonina is a very good instructor and runs her own page on the Internet, where she gives excellent advice and shows exercises that should help with osteochondrosis. Alexandra Bonina cervical osteochondrosis super cool exercises that are very easy to perform and bring results with complex treatment. If you go to her website, you will see many videos, both paid and free, where she shares her methods of dealing with this disease.
See also - Exercises for thoracic osteochondrosis at home
She often conducts so-called “Hotlines”, where she answers various questions from her patients, helps to understand the causes and also in the treatment of any type of osteochondrosis. Each video is accompanied by a short synopsis, which contains all the main thoughts about how to do this or that exercise, when it is better to do this type of physical education, and what you should avoid in order to increase the effect of the exercises.
See also - Exercises for the neck for osteochondrosis
“Alexandra Bonina is a really good specialist in her field, this person knows what to do and how to help us in our difficult situation,” shares one of the doctor’s patients. But let us remind you that in no case should you self-medicate - you should contact a neurologist so that he can also prescribe you a course of medications and therapeutic treatment, because osteochondrosis must be treated in a complex manner. Good luck!
See also - Ringing in the ears with cervical osteochondrosis
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The best exercises for the back of Alexandra Bonina at home
Hello, dear readers. If you are bothered by back pain - constantly or at least sometimes - be sure to read this article to the end. It contains everything about the best exercises for the back from Alexandra Bonina.
- Osteochondrosis - no!
- What will you find on this site?
Osteochondrosis - no!
I can’t say what percentage of the population is susceptible different types osteochondrosis is probably quite large. I can judge this by the number of requests on this topic in search engines. If you put together what is searched on the Internet along with the words “osteochondrosis”, “spine” and “back”, there will be almost 2 million requests per month. This is very, very much.
This project is called - Osteochondrosis - no or everything about the treatment of osteochondrosis (osteohondrosy.net). Its author is Alexandra Bonina, a sports doctor and exercise therapy doctor. She has her own life story about what made her undertake a thorough study of the problem of osteochondrosis.
Even before creating the “No to Osteochondrosis” project, she studied a huge amount of material related to the healing of the spine, and was amazed that despite the fact that this is a very common problem, however, few people clearly understand what it is.
As it turned out, there is a lot of literature on the topic of osteochondrosis, but all these manuals and textbooks have one common mistake. They are written in too complex a language using large quantity medical terms.
They contain a lot of unnecessary information that is not systematized and does not respond to the specific needs of a person who is in no way related to medicine.
This is how the OSTEOHONDROSY.NET project appeared, where you can find developments in the treatment of spinal osteochondrosis, useful articles and videos related to the treatment of osteochondrosis.
What will you find on this site?
The best exercises for the back and all parts of the spine
Here you will find therapeutic exercises and sets of exercises for all parts of the spine, and depending on the stage - exacerbation or remission. In addition, it contains useful materials, practical advice and recommendations for therapeutic exercises.
Theoretical and health materials
Here you will find information about the symptoms of osteochondrosis in various parts of the spine, complications, exacerbations, causes and consequences of osteochondrosis.
In the topic dedicated to spinal health, you will learn all about the benefits of a swimming pool, proper nutrition, about the effect of flat feet on the spine and its treatment, and much more. There is also information on medications that can be used for osteochondrosis.
In the Prevention of osteochondrosis section you will find everything you need to do and follow for the health of your spine - physical activity, posture, daily good habits, the effect of the spine on other organ systems, factors that kill your spine and so on.
Education
This section contains all the free courses on spinal restoration and a special report on proper nutrition for spinal health.
- Healthy spine in 2 weeks
- Secrets healthy neck
- Eliminating thoracic osteochondrosis
- Secrets of a healthy lower back
- Sciatic nerve entrapment
Answers to frequently asked questions
Alexandra Bonina receives a lot of questions from subscribers and readers. She publishes answers to the most popular questions in this section. Take a look, maybe you will find the answer to your question.
Traditional treatment
Although these methods are not the most effective and have long been forgotten by many, they nevertheless work. In this section - folk recipes and methods of treating the spine.
If the topic of osteochondrosis is your pain and problem, then go to Alexandra Bonina’s website and study all the available and useful materials.
Good luck and health to you!
Order
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Alexandra Bonina and her courses Healthy Spine and Secrets of a Healthy Neck
Every person dreams of having beautiful posture. Unfortunately, an unhealthy lifestyle, little physical activity, and abuse lead to the gradual development of osteochondrosis and other diseases of the spinal column. A person begins to suffer from pain in various parts of the back: in the lumbar region, in the chest, in the neck. You can choose a passive path of treatment - swallow numerous pills, go to doctors. Or you can independently cure yourself of the disease and say “No” to osteochondrosis, using a special exercise therapy complex(physical therapy), which was developed by Alexandra Bonina.
A little about the author
Alexandra Bonina, in her own words, has a higher medical education. After graduating from the academy, she was engaged in medical activities and at the same time studied the characteristics of rehabilitation medicine and exercise therapy during the internship. At the same time, Alexandra Bonina trained as a personal fitness trainer.
Having learned from her own experience what initial osteochondrosis is, Alexandra Bonina delved into the study of the problem and developed her own set of exercises for exercise therapy. Currently, the author has several courses of exercises from the “Your Healthy Spine” series, recorded on video and available for purchase:
The best remedy for OSTEOCHONDROSIS is...
- Healthy spine in 2 weeks. Alexandra Bonina believes that in order to gain healthy spine it is necessary to take an equally responsible approach to physical training of all parts of the back: neck, lower back, chest. And there is a rational element in this statement. It is not so important where exactly you feel unpleasant symptoms; gymnastics and exercise therapy should affect every part of the spine. The lesson was recorded on video.
- Osteochondrosis - no! Daily set of 50 basic exercises for a healthy spine: neck, lower back, thoracic spine, recorded on video. Alexandra Bonina emphasizes that your healthy spine depends solely on you. To eliminate the problems accumulated over years of poor lifestyle choices, some effort must be made. Specially designed exercises will reveal the secrets of exercise therapy and lead to a healthy spine.
- We eliminate thoracic osteochondrosis. It's no secret that this problem area for a large number of people. In women, a special symptom has even been identified that accompanies thoracic osteochondrosis - the “bra clasp symptom,” when pain is projected precisely in the place where the clasp of a given piece of lingerie comes into contact with the body. A daily 20-minute set of basic exercises recorded on video will quickly restore lost strength and flexibility, develop the thoracic region and relieve discomfort.
- Secrets of a healthy neck. Gymnastics for the cervical spine is indicated for people who work for a long time on a computer, at a table with their head bowed, that is, for everyone who is forced to remain in a static, but not physiological, position for a long time. It is osteochondrosis of the neck that leads not only to the appearance of pain, but also to a deterioration in the functioning of the nervous system due to decreased blood circulation. Salts clamp important arteries that carry blood to the brain, which can lead to headaches, dizziness, and a feeling of inadequate rest after sleep. The “Secrets of a Healthy Neck” course will help you get rid of the symptoms described above and restore your neck to health.
Exercise therapy for the cervical spine will only take up to 25 minutes a day, and will bring tangible benefits within a few weeks, which is confirmed by people’s reviews. All exercises for a healthy neck are presented in detail on video, which makes the learning process easier.
Exercise therapy for any part of the back will help get rid of unpleasant symptoms and develop the muscles of the lower back and neck. The complex will reveal the secrets of beautiful posture, and your healthy spine will thank you for it.
The most popular methods
- Healthy spine in 2 weeks. It is an intensive express course for people who do not want to take a long time to achieve results. The author of the course emphasizes that it is not possible to achieve a perfectly healthy spine in 2 weeks, because problems have accumulated over years, or even decades. Depending on the severity of the morphological changes, the course can be extended to several months, but you will really feel the first changes after 2 weeks.
Inside the “Healthy Spine in 2 Weeks” course you will find a set of exercises for the neck, lower back and the entire back as a whole, recorded on video. The entire course is divided into 2 parts:
- A lesson dedicated to the peculiarities of exercise therapy, in which Alexandra Bonina tells how to properly structure classes and what is necessary for them.
- Video directly with back exercises. There are 10 complexes in total. They are built on the 5+5 principle. When you are just discovering the secrets of a healthy spine, that is, starting exercises, you need to perform a set of 5 exercises every day (5 days). Afterwards, a break of 2 days is required, and then you should proceed to the 2nd block of 5 exercises.
If you are not sure that Alexandra Bonina’s classes are right for you, then before purchasing a full-fledged unit, it is recommended that you familiarize yourself with and try performing exercise therapy by watching an introductory video via the YouTube channel.
Bonina Alexandra suggests trying the classes for the following people:
- If you are currently in remission of the process. The course will help reduce the frequency of exacerbations of osteochondrosis, or even prevent them completely.
- For prevention, the course can be carried out for people who have risk factors for developing spinal diseases, who have increased load on the lumbar area, cervical or thoracic regions spine.
OSTEOCHONDROSIS will go away QUICKLY with the help of...
The classes themselves do not require long preparation. Comfortable clothing, preferably a gymnastic mat and 20 minutes of free time - that's all you need to start practicing.
- Secrets of a healthy neck. With the help of the “Secrets of a Healthy Neck” course, we eliminate not only the pathology of the spinal column, but also have a beneficial effect on nervous system, improving blood circulation. On Alexandra Bonina’s website you can find information about what symptoms should alert you and force you to undergo a standard examination to identify cervical osteochondrosis:
- Pain of the corresponding projection.
- Dizziness, tinnitus, blurred vision.
- Numbness of the limbs, crawling sensation and other paresthesias.
In addition, the “Secrets of a Healthy Neck” course, according to the author, is perfect for people who want to prevent illness, that is, those who lead a sedentary lifestyle, who do not have time to go to the gym and fitness clubs, as well as older people . The program includes several stages of training that must be mastered and passed:
- Start. In this block of Bonin’s secrets, Alexandra introduces her subscribers to the basics of training, that is, she tells how to practice correctly and safely.
- Theoretical reinforcement. Includes 2 subsections. In the first, the author of the course of secrets talks about the causes of the disease, its manifestations, and consequences. Deciphers why some people encounter them and others do not, introduces contraindications to classes. The second block is directly devoted physical therapy. Bonina Alexandra tells which exercises are productive for neck osteochondrosis and which are not. Covers the tasks of charging and the ultimate goal, which is, of course, to improve the health of the cervical spine.
- We eliminate the causes of the disease. The last section is practical. The block is entirely devoted to exercises for the cervical spine, but is divided into 2 parts. In the first, the author teaches rules of behavior during exacerbations. The exercises are simple and it is recommended to perform them to the best of your ability and ability.
The second part includes 2 gymnastics complexes for cervical osteochondrosis during remission. Alexandra Bonina’s main block of classes includes an additional set of physical education for the prevention of glenohumeral osteochondrosis. The kit also includes a free guide to self-massage, express warm-up at the workplace and a printable reference note.
Contraindications to exercise therapy classes No. The main thing is to distribute the load correctly - experts focus on this. It also makes no difference which part of the spine is affected: the thoracic or lumbar region. Until you yourself begin to make efforts to resolve the problem, osteochondrosis cannot be defeated. Take the first step towards health and say no to illness!
Find out about the remedy for OSTEOCHONDROSIS No. 1 in the world!
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Alexandra Bonina - all video courses and exercises for free!
Alexandra Bonina has dedicated her entire life to restoring spinal health using unique therapeutic exercises. In fact, Alexandra Bonina is the author’s pseudonym. The author's real name is Ekaterina Pecherkina. And he was not chosen by the author by chance. Alexandra Bonina’s path to helping people began at school. After graduating from school, she firmly decided to enter a medical university and did so, but not in order to work as a doctor in a medical institution all her life. It was a scientific interest. The author wanted to find out more deeply how it works human body.
When Alexandra studied at medical university she was least interested in drugs and chemicals. She liked to research the causes of certain diseases and try to eliminate them physically. After graduating from university, the author could not decide where to go to work, because the standard options for the medical profession did not suit her. In addition, the author began to suffer from his own health problems. Constant headaches and dizziness followed the young girl everywhere. This is not surprising, because 6 years of sitting at textbooks bears fruit. At that time, the author not only had the most common disease - advanced cervical osteochondrosis, but also being a medical graduate. University, I simply didn’t know how to help my own health.
In her last semester of study, Alexandra Bonina attended her first lecture in the specialty “Therapeutic Physical Education and Sports Medicine” and everything in her life simply turned upside down! This was a real breakthrough for the author! Restoring health without drugs and operations, which were never interesting, became the author’s forever forgotten topic! On the contrary, through restoring health through motor activity, lifestyle changes and physical exercise- this is what became the main technology and method of work of Alexandra Bonina! At the same time, Alexandra Bonina began to do exercises for the cervical spine herself. The results were not quick. But the author realized even then that classes require time and endurance. You can’t quit studying ahead of time, otherwise all your efforts will go down the drain! Therefore, Bonina continued to practice daily, and received her first results in about a month and a half. And she gradually began to forget about headaches and dizziness!
Naturally, all this led to Alexandra going to residency in exercise therapy and sports medicine. I would like to note that out of the entire stream of several hundred students, only 2 people entered this specialty.
During her residency, Alexandra Bonina completed her internship in different places: school Olympic reserve, cardio center, neurology, etc. She really liked and still likes to study how active muscle work has a positive effect on our body and changes it for the better. She is constantly developing, writing books, filming video courses and conducting marathons. The author has helped thousands of people correct and improve their own health.
Start changing your health in a better direction! Get free exercises and video by Alexandra Bonina!
Therapeutic gymnastics Alexandra Bonina is the key to good health!
Are you really competent in restoring neck health?
I am a certified physician with a specialty in physical therapy and sports medicine, as well as a fitness trainer with an American education at the College of Sports Medicine.
I have been running my online project since 2013, and during this time I have helped thousands of clients restore the health of their spine and joints.
So yes, I am more than competent in this matter!
Will your exercises really help me?
We are all human, and in general we all have the same physiology. What has helped thousands of my clients will help you too!
Yes, some will need more time, some less. For some, the recovery will be complete, for others it will be partial. But in any case, you will feel much better over time - and this is the most important thing!
Moreover, please note that the program is suitable for people of all ages and levels physical training. I have student clients and retired clients. Both of them receive good results from studying with me!
Is it difficult to restore neck health?
In general, there is nothing complicated. You just need to change some everyday habits, change the attitudes in your head and take more care of your health. Then progress will begin.
I will give you a ready-made exercise program. But its implementation depends only on you. If you want to become healthy, you will, if you are lazy, nothing will come by itself.
But in my opinion, it is better to live in such a way as to be healthy than to recover from a very bad situation with severe pain, dizziness, etc.
How long will it take me to recover?
It all depends on the neglect of your condition, age, habits, etc.
For some, a few months will be enough, for others it will take years.
But what I promise you for sure is that recovery will occur gradually. It definitely won’t get worse, but will get better and better. Even if it’s slow, but it’s true!
What if I don’t have money to take part in the program?
Actually, it's sad.
Primarily because your inaction will only worsen the condition of your neck.
For example, it is customary to assign a degree to hernias. The first degree is small, the fourth is large, painful and, unfortunately, can only be eliminated by surgery.
So, every day of inactivity brings you closer to the point of no return, after which exercise is no longer effective.
And every day your condition becomes a little worse, which means it will take a little longer and a little more difficult to recover.
Relatively speaking, if you exercise for prevention, you will not have problems with your neck at all. If you started exercising when problems had just arisen, you will recover quickly. And if everything lasts for many years, then it will take months to recover...
So, if I were you, I would find the money and sign up for the program right now. At least for the “Minimum” package. The sooner the better for you. I hope you understand this now.
I'm a very busy person, I don't have time to study...
For classes, you will only need half an hour a day or a couple of times a day, depending on the stages and options of the program.
In essence, this is an investment in your most precious asset – your health!
Yes, you may be busy at work or in business. Very busy. And I understand you, I also have a business, and sometimes I also work after hours.
But I find time to train for 1-2 hours at least 5 days a week. Because I know that if I lose my health, I will no longer be happy with any money.
I am investing this time in my health - and I encourage you to do the same!
My wife/husband is against...
Yes, my clients have cases when their loved ones do not support them.
Or they are against online shopping and are afraid of scammers. Or they don’t believe that someone can help someone with anything through the Internet.
But in reality, very often a situation arises when, for example, a woman buys my program against her husband’s opinion, starts studying, and after some time her husband also joins the classes.
A set of exercises aimed at treating and getting rid of the symptoms of neck osteochondrosis, developed by Alexandra Bonina: “What is this?” A simple exercise for the neck or a serious technique developed by a professional and bearing fruit. Many positive feedback and gratitude from patients indicates that neck exercises are effective in the treatment of cervical osteochondrosis.
Alexandra Bonina graduated from medical school as a physical therapist. Completed training to become a personal fitness trainer. A girl works in a fitness club personal trainer and a sports doctor.
News line ✆
What is
The video course “Secrets of a Healthy Neck” includes:
- a story about cervical osteochondrosis, what techniques should be used and in what cases;
- a brief excursion about the prerequisites for osteochondrosis, in accessible language, so that even a person far from medicine will understand everything;
- in the practical part, Alexandra Bonina presented neck exercises that will help restore health to the cervical spine and cope with the disease in time; the complex can be done not only in gyms, but also at home.
The main complex for cervical osteochondrosis
Warm-up
- Circular movements in shoulder joints. Place your hands on your shoulders, in this position perform circular movements shoulder girdle 10-15 times forward, and then the same number of repetitions back, after which shake your hands. Watch your sensations so that there is no feeling of pain, and movements bring only comfort. With this exercise you will increase blood flow to the cervical spine.
- Extension, flexion of arms. Clench your hands into fists and place them on your shoulders. Extend your elbows, keeping them parallel to the floor and bend your fists back to your shoulders. Repeat 15–20 times, then shake your hands. Perform movements at an average rhythm without sudden movements.
Main part
- Cross your fingers and place them on your forehead. Try to tilt your head forward while resisting with your hands. Feel like posterior muscles The cervical spine is strained, while the head should not bend forward. Count to five, relax your neck muscles, repeat 5-7 times.
- Cross your fingers into a lock and place them on the back of your head. Move your head back, while exerting resistance with your hands, making sure that the neck muscles tense. Count to five, relax your muscles, repeat 5-7 times.
Alexander Bonin calls this method isometric. The secret of the classes is that they are perfect both during the period of remission and at the stage of exacerbation of osteochondrosis, when severe pain occurs. Since during these exercises only the neck muscles are involved, and the upper spine is at rest. Secrets to a healthy neck include performing various isometric exercises.
Hitch
- Without raising your shoulders, bring them forward, pause a little and slowly move them back, trying to bring your shoulder blades towards each other. Do the exercise at a slow, calm pace 5 times.
- Breathing exercise. Take a deep breath and spread your arms to the horizon line, as you exhale, lower your arms. Repeat 5 times.
Alexandra Bonina recommends doing this basic complex for a healthy neck at any stage of the disease.
Neck exercises with a chair
- Stretching the muscles of the upper spine. For this exercise, sit straight on a chair, hands on your knees, legs parallel to each other, back relaxed. Inhale slowly and tilt your head forward, chin towards your chest, hold in this position for a little while, raise your head also slowly, and exhale. Repeat 5 times at a slow pace.
- Stretching and relaxing the neck muscles. Sit on a chair, legs parallel to each other, bend and place your torso on your knees. The back should be completely relaxed, only the cervical region and head are working, which are located outside the knees, arms are lowered along the legs. Lower your head down as you inhale, raise your head so that you can look in front of you, and lower it as you exhale. Do the exercise 5 times at a slow pace.
The secrets of a healthy neck lie in a well-chosen complex of physical therapy and its strict adherence.
No need to treat joints with pills!
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Every person dreams of having beautiful posture. Unfortunately, an unhealthy lifestyle, little physical activity, and abuse lead to the gradual development of osteochondrosis and other diseases of the spinal column. A person begins to suffer from pain in various parts of the back: in the lumbar region, in the chest, in the neck. You can choose a passive path of treatment - swallow numerous pills, go to doctors. Or you can independently cure yourself of the disease and say “No” to osteochondrosis, using a special complex of exercise therapy (physical therapy), which was developed by Alexandra Bonina.
A little about the author
Alexandra Bonina, in her own words, has a higher medical education. After graduating from the academy, she was engaged in medical activities and at the same time studied the features of restorative medicine and exercise therapy during her internship. At the same time, Alexandra Bonina trained as a personal fitness trainer.
Having learned from her own experience what initial osteochondrosis is, Alexandra Bonina delved into the study of the problem and developed her own set of exercises for exercise therapy. Currently, the author has several courses of exercises from the “Your Healthy Spine” series, recorded on video and available for purchase:
- Healthy spine in 2 weeks. Alexandra Bonina believes that in order to achieve a healthy spine, it is necessary to take an equally responsible approach to physical training of all parts of the back: neck, lower back, chest. And there is a rational element in this statement. It is not so important where exactly you feel unpleasant symptoms; gymnastics and exercise therapy should affect every part of the spine. The lesson was recorded on video.
- Osteochondrosis - no! A daily set of 50 basic exercises for a healthy spine: neck, lower back, thoracic, recorded on video. Alexandra Bonina emphasizes that your healthy spine depends solely on you. To eliminate the problems accumulated over years of poor lifestyle choices, some effort must be made. Specially designed exercises will reveal the secrets of exercise therapy and lead to a healthy spine.
- We eliminate thoracic osteochondrosis. It's no secret that this is a problem area for a large number of people. In women, a special symptom has even been identified that accompanies thoracic osteochondrosis - the “bra clasp symptom,” when pain is projected precisely in the place where the clasp of a given piece of lingerie comes into contact with the body. A daily 20-minute set of basic exercises recorded on video will quickly restore lost strength and flexibility, develop the thoracic region and relieve discomfort.
- Secrets of a healthy neck. Gymnastics for the cervical spine is indicated for people who work for a long time on a computer, at a table with their head bowed, that is, for everyone who is forced to remain in a static, but not physiological, position for a long time. It is osteochondrosis of the neck that leads not only to the appearance of pain, but also to a deterioration in the functioning of the nervous system due to decreased blood circulation. Salts clamp important arteries that carry blood to the brain, which can lead to headaches, dizziness, and a feeling of inadequate rest after sleep. The “Secrets of a Healthy Neck” course will help you get rid of the symptoms described above and restore your neck to health.
Exercise therapy for the cervical spine will only take up to 25 minutes a day, and will bring tangible benefits within a few weeks, which is confirmed by people’s reviews. All exercises for a healthy neck are presented in detail on video, which makes the learning process easier.
Exercise therapy for any part of the back will help get rid of unpleasant symptoms and develop the muscles of the lower back and neck. The complex will reveal the secrets of beautiful posture, and your healthy spine will thank you for it.
The most popular methods
- Healthy spine in 2 weeks. It is an intensive express course for people who do not want to take a long time to achieve results. The author of the course emphasizes that it is not possible to achieve a perfectly healthy spine in 2 weeks, because problems have accumulated over years, or even decades. Depending on the severity of the morphological changes, the course can be extended to several months, but you will really feel the first changes after 2 weeks.
Inside the “Healthy Spine in 2 Weeks” course you will find a set of exercises for the neck, lower back and the entire back as a whole, recorded on video. The entire course is divided into 2 parts:
- A lesson dedicated to the peculiarities of exercise therapy, in which Alexandra Bonina tells how to properly structure classes and what is necessary for them.
- Video directly with back exercises. There are 10 complexes in total. They are built on the 5+5 principle. When you are just discovering the secrets of a healthy spine, that is, starting exercises, you need to perform a set of 5 exercises every day (5 days). Afterwards, a break of 2 days is required, and then you should proceed to the 2nd block of 5 exercises.
If you are not sure that Alexandra Bonina’s classes are right for you, then before purchasing a full-fledged unit, it is recommended that you familiarize yourself with and try performing exercise therapy by watching an introductory video via the YouTube channel.
Bonina Alexandra suggests trying the classes for the following people:
- If you are currently in remission of the process. The course will help reduce the frequency of exacerbations of osteochondrosis, or even prevent them completely.
- For prevention, the course can be carried out for people who have risk factors for developing spinal diseases and who have increased load on the lumbar area, cervical or thoracic spine.
The classes themselves do not require long preparation. Comfortable clothing, preferably a gymnastic mat and 20 minutes of free time - that's all you need to start practicing.
- Secrets of a healthy neck. With the help of the “Secrets of a Healthy Neck” course, we eliminate not only the pathology of the spinal column, but also have a beneficial effect on the nervous system, improving blood supply. On Alexandra Bonina’s website you can find information about what symptoms should alert you and force you to undergo a standard examination to identify cervical osteochondrosis:
- Pain of the corresponding projection.
- Dizziness, tinnitus, blurred vision.
- Numbness of the limbs, crawling sensation and other paresthesias.
In addition, the “Secrets of a Healthy Neck” course, according to the author, is perfect for people who want to prevent illness, that is, those who lead a sedentary lifestyle, who do not have time to go to the gym and fitness clubs, as well as older people . The program includes several stages of training that must be mastered and passed:
- Start. In this block of Bonin’s secrets, Alexandra introduces her subscribers to the basics of training, that is, she tells how to practice correctly and safely.
- Theoretical reinforcement. Includes 2 subsections. In the first, the author of the course of secrets talks about the causes of the disease, its manifestations, and consequences. Deciphers why some people encounter them and others do not, introduces contraindications to classes. The second block is directly devoted to physical therapy. Bonina Alexandra tells which exercises are productive for osteochondrosis of the neck and which are not. Covers the tasks of charging and the ultimate goal, which is, of course, to improve the health of the cervical spine.
- We eliminate the causes of the disease. The last section is practical. The block is entirely devoted to exercises for the cervical spine, but is divided into 2 parts. In the first, the author teaches rules of behavior during exacerbations. The exercises are simple and it is recommended to perform them to the best of your ability and ability.
The second part includes 2 gymnastics complexes for cervical osteochondrosis during remission. Alexandra Bonina’s main block of classes includes an additional set of physical education for the prevention of glenohumeral osteochondrosis. The kit also includes a free guide to self-massage, express warm-up at the workplace and a printable reference note.
There are no contraindications to exercise therapy. The main thing is to distribute the load correctly - experts focus on this. It also makes no difference which part of the spine is affected: the thoracic or lumbar region. Until you yourself begin to make efforts to resolve the problem, osteochondrosis cannot be defeated. Take the first step towards health and say no to illness!
