Exercises to strengthen the muscles of the back and neck. Exercises for the cervical spine: remove the pain in a few minutes! The most common technique

It is well known that the health of our body directly depends on the condition of the spine. Unfortunately, we ourselves often contribute to its deformation by working at a computer, we can sit in one place for a long time, move little, do not play sports, suffer from excess weight ...

These additional loads lead to pain in the back, the occurrence. To prevent these conditions, consider the exercises provided for the back and spine.

Charging Properties

When we experience discomfort in the neck or back, we try to different ways affect these parts of the spine. By performing simple ones, you can permanently get rid of discomfort and improve the condition of the musculoskeletal system.

Exercises for the neck and spine have useful points, among which are:

• Normalization of pressure inside the skull.
• Improving the functioning of the hearing aid and vision.
• Efficiency increases.
• Maintaining the flexibility of the motor apparatus.
• Strengthening the muscles located around the spine.
• Improving the functioning of the endocrine system.
• Sleep normalization.
• Restoration of work vestibular apparatus.
• Removal of numbness in the lower and upper extremities.

Performing ordinary exercises or exercises designed for the back and neck, you can cope with big amount problems that cause discomfort in the spine.

Charging makes it possible to get rid of:

1. Poor conduction of nerve impulses and pinching, which can be concentrated in any part of the vertebra.
2. Severe spasms and pinched nerves.
3. Osteochondrosis of the neck and other parts of the back.
4. Intervertebral hernias.
5. Heart disease.

If you still doubted the advisability of such a charge, then you can immediately begin to perform it in order to improve your overall well-being and the functioning of the spine.

Charging Rules

Exercises for the neck and back will be effective only if you follow some rules:

• It is necessary to perform all movements carefully, smoothly, not to make sharp jerks and turns.
• If you have appeared discomfort or slight dizziness when charging, it must be completed.
• Performing gymnastics designed for the left half of the back, all turns and inclinations are carried out to the right side. For development right side- all movements should be accentuated to the left.
• It is forbidden to lean forward in cases where there is a state of instability in the neck.
• You can do exercises in any starting position. The main thing is that your back always remains flat, with your shoulders deployed to the maximum.
• When doing exercises, on exhalation, your muscles should relax, and on inhalation, tighten;
• The number of exercises should be increased gradually, starting from 3-4 times and eventually brought up to 10 approaches.
• After charging, a slight pain may occur in the spine, which will disappear in just a few days.
• It is not necessary to do physical exercises every day, 3-4 times a week is enough.

In addition to charging, attention should be paid to sports such as swimming, slow running or calm walking.

Charging for the back

If you feel pain in your back, you can perform the following set of exercises:

• Take a position standing near the horizontal bar. Wrap your arms around him, and hang in this position for about 60 seconds. The spine should be straight, and try to press your knees closer to your chest.
• Get down on the floor. Press your back firmly against the surface. Gently bend and unbend your knees. The back must be motionless.
• Sit on a chair. Raise your arms slowly, while trying to bring the shoulder blades together. Then bend your arms so that you can touch your shoulder blades. Stand in the starting position and play this action again.
• The starting position is "squatting". Gently begin to pull your chin towards chest while slowly arching your back. Return to the original position and repeat the exercise.
• Lie down on a hard surface (floor, hard sofa). Stretch your arms forward in front of you, lower your torso and raise it with outstretched arms. Try to bend your spine as much as possible.
• Accept sitting position on a hard surface. Close your legs together. Begin to bend gently, trying to reach your toes. Do this until you feel a slight tension in the back area. Hold this position for 5 seconds. Take the starting position.

The proposed set of simple exercises will help maintain the normal condition of the spine and reduce strong tension in it. You will also be prepared for more serious exercises that can be performed after the examination, preferably in the presence of a trainer. The main thing is to perform all actions with caution and smoothly.

Charging for the neck

If your neck hurts from time to time, do not be lazy and do useful charge.

Here is an approximate set of exercises for the back and neck:

• Take the lotus position. Place the palm of your right hand on left side head so that the middle finger touches the ear. Applying light pressure, bend your head down to the right until you feel a slight tension. We perform this action for each side a couple of times.
• Sit on a chair. Place your hands on the back of your head and join them together in a lock. While tilting your head, try to lightly touch your hips with your elbows. The chin should touch the neck area as much as possible. In a tilted state, you should hold your head for about 30 seconds, then take the starting position.
• With your nose, try to figuratively draw numbers from 1 to 10. All movements were soft and unhurried.
• Sit on the floor and bend your legs under you. Lean forward until your forehead touches the floor. Hold this position for 10 seconds. Then clasp your hands behind your back, try to lift them up as high as possible.
• Stand, spread your legs shoulder-width apart. Put your right hand behind your back, and left hand bend, try to put it between the shoulder blades. Then you need right hand grab the elbow of the left hand. Performing this task, you can tilt your head to the right. A similar action should be performed for the opposite side.
• Sit on the floor and bend your legs under you so that the heels touch the pelvis as much as possible. Tilt your body back, while focusing on your hands. Arch your back as much as possible so that the heels are fully aligned with the pelvic area. The next movement is the maximum lifting of the chest area.
• Perform leisurely tilts forward - backward, right - left. After tilting, you can proceed to the rotation of the neck in different sides. Such a charge will make it possible to get rid of severe headaches.

By carrying out these exercises, you will not only get rid of pain in the cervical region, but you can also prevent the occurrence of a severe headache.

Pool for the spine

In addition to all sorts of physical activities, as exercises for the back and spine, a visit to the pool will be very useful. When a person is in the water, there is no load on the spine and it will be as relaxed as possible.

There will be no pressure on the intervertebral discs in the pool, which is especially useful for people with osteochondrosis. Being in the aquatic environment, the spine can relax as much as possible, and performing any exercises will be easy and quite effective.

But physical education in the pool is not always possible, if you have acute pain, it is advisable to refuse to visit. Most often, the pool is designated as physiotherapy exercises in the process of rehabilitation.

If the doctor has prescribed you a visit to the pool, but in the water you feel severe discomfort in the spine, be sure to tell the doctor about it. In no case do not continue classes and do not self-treat, so as not to further aggravate your condition.

Osteochondrosis cervical spine is a very common disease, accompanied by very unpleasant. Therapeutic exercise is a great way to prevent and. It strengthens and at the same time stretches the muscles of the neck, promotes their relaxation, increases elasticity. Muscle spasm is one of the causes of pain syndrome.

Exercise therapy improves the blood supply to the intervertebral discs, nerve roots coming out of the spine. Regular exercise increases overall vitality and disciplines well. They allow you to influence the causal factor in the development of osteochondrosis - a sedentary lifestyle.

Those who have decided to come to grips with their health are interested in learning how to properly prepare for therapeutic exercises, what exercises should not be done. Also consider exemplary complex exercises for the cervical spine.

Preparation

Preparation for exercise therapy includes the exclusion of contraindications for performing exercises, the selection of a suitable complex and familiarization with the rules for performing gymnastics.

Contraindications:

1. Exacerbation of osteochondrosis, accompanied by severe pain at rest.
2. Instability of the cervical vertebrae, which causes circulatory disorders in the vertebral arteries, and is clinically manifested by dizziness. Instability is also visible on an x-ray of the cervical spine.
3. Any acute diseases and exacerbation of chronic processes.
4. Severe course of chronic diseases.
5. Oncology.
6. Thrombosis.
7. Bleeding.
8. Increased body temperature.
9. Increased blood pressure.
10. Poisoning.

Above are general information for a ban on exercise. All the details will be determined by a specialist - a neurologist and a physiotherapist. To really achieve a positive result, you need to go to the doctor's appointment. You may need to take tests and take a picture of the spine.

An exercise therapy doctor will help you choose a set of exercises that will be useful in a particular situation, depending on the stage of the course of the disease, the presence or absence of an exacerbation, the presence of other diseases, the level of general physical training. Eat special groups in therapeutic gymnastics, in which people with similar problems with the spine are engaged for a certain time. You can practice at home too. Everyone chooses an acceptable option for themselves.

A few rules for physical exercises on the muscles of the neck

Don't make it through the pain. If further stretching of the muscles causes discomfort when a certain position is reached, the exercise must be completed at this point and proceed to the next. Allow only a little discomfort during training.

1. If for some reason it is impossible to do a certain exercise, it is better to skip it.
2. Movements should be smooth and slow without jerks.
3. The load should increase gradually, and the exercises themselves should be performed according to the principle from simple to complex.
4. You need to do it regularly, at least 4 times a week, and preferably daily.
5. Physical education is carried out in comfortable clothes, a ventilated room at least 30 minutes after eating.

Having finished with the preparation, let's see what exercises can harm.

What exercises can not be done

You can not do any exercise during an exacerbation of osteochondrosis, if it leads to increased pain or a sharp deterioration in general well-being.

Weightlifting is prohibited. Exercise, accompanied by heavy lifting, can worsen the course of the disease, provoke an exacerbation.

With osteochondrosis of the spine, it is not recommended to run (especially on short distances), jumping, swinging, throwing and pushing movements (for example, shot put). They can negatively affect the spine. It is better for owners of osteochondrosis to exclude the positions of emphasis on the hands and vis. Extreme care should be taken when working with gymnastic equipment. If a person went in for sports before the discovery of problems with the spine, then the most good option it is together with the exercise therapy doctor to review the entire workout and remove techniques that are dangerous for the spine from there. Here we come to the gymnastics itself. Next, we will consider what exercises should be performed for cervical osteochondrosis.

The main course of exercises for the cervical spine

The cervical vertebrae have greater mobility than other parts of the spine. Therefore, they need to pay special attention and regularly do the following set of exercises.

Exercise number 1 - "Girth of the neck with hands"

This exercise can be done sitting or standing. Grab your neck so that the thumbs are in front and the rest of the fingers remain on the back side. Here, the hands should act as a fixation collar, which is almost always used in the treatment of diseases localized in the cervical region. Place your fingers at the back just under the back of the head, and in front at the angle of the lower jaw.

Having made a corset, start doing the exercises. To do this, bend to the side. All movements are done slowly, and linger on the slope for a couple of seconds.

Then you need to lower your hand a little and do all the movements in the same way. Then lower your hands even lower and again do the slopes.

TIP: the presented exercises can always be done during breaks at work, if your activity is carried out sitting at a table and a computer in the office. With their help, you will significantly relax the muscles of the neck and eliminate the pain that has arisen.

Exercise number 2 - "We lean on the table with our hands"

Stand with your back to the table and lean on it with your palms.

Try to reach up with your whole body, tilting your head back a little. In this position, we linger for a couple of seconds.

After the stretch has passed, sit down at the level that will be possible for you. Lowering yourself to the maximum possible squat, tilt your head forward. So you perfectly relieve tension from the muscles of the neck and eliminate pain.

TIP: The presented exercise plays a key and useful role for shoulder girdle and lower neck. These areas are most affected and tense when working at the office at the computer. Therefore, this exercise must be performed every time during breaks, because such a combination of tension and muscle stretching significantly helps in relaxation and eliminates pain.

Exercise number 3 - "Pendulum head"

Sit on a chair and take a hardcover book. Gently place it on your head at the top of your head. Make sure the book is level on the top of your head so it doesn't fall off.

Fix in a sitting position with a book on top of your head for about 5 minutes (or less). Being in this position will allow the muscles and vertebrae of the neck to remember them. correct position.

Next, do the following exercise: put pressure on your head with your hands. Your resistance should last no more than 20 seconds. The pressure on the head begins first with a small load, then gradually increase it. At the end of the time, the load must be gradually reduced.

TIP: During a long stay at the computer, the neck changes, where kyphotic deformity eventually forms. To avoid such health troubles, you should control the position of your head so that your ears should be in the same plane with your shoulders. Thus, you can achieve correct posture. The following are exercises that help to achieve muscle strengthening and healthy posture. When sitting at a computer, try to stick to the rule above, lift your chin a little and keep your neck straight.

Exercise number 4 - "Bending the neck forward, offering resistance"

Take the necessary position - stand up straight or sit on a chair. Place the palm of your hand in the middle of your forehead.

With your palm, press on your head, and on the contrary, resist it. In this position, you must remain for 20 seconds.

The second part of this exercise involves stretching the muscles. Here you should tilt your head back, put one hand under the back of the head, and the other also on the forehead. Act simultaneously with both hands on your supports. So you can stretch the muscles of the neck, which were in tension before this exercise. This exercise is done for no more than 5 seconds, it should not cause pain.

Exercise number 5 - "We unbend the neck, providing resistance"

Accept initial position- stand up straight or sit on a chair and put one hand on the back of your head.

Act on the back of the head, at the same time resist the pressure of the hand. You should be in tension for no more than 20 seconds.

Continuing to press on the back of your head, tilt your head forward. So you stretch cervical vertebrae And back muscles. All movements should not cause pain, in the process of stretching, be in tension for no more than 5 seconds.

Exercise number 6 - "Bending the neck to the side, offering resistance"

This exercise should be done while sitting in a chair or standing up straight. One palm should be placed on the side of the head.

With your hand, work on the position of the head, pressing a little. Continue resistance with your head for 20 seconds.

After pressing, start stretching the muscles of the cervical region. To do this, lower your head to the side, place one hand under your head, the other on your side. Work each side on your surface. So you can stretch the muscles of the neck and the vertebrae of the cervical region. The entire exercise must be done no more than 5 seconds, monitor your condition. You should not experience pain.

Repeat the exercise by changing hands and tilting your head to the other side.

Exercise number 7 - "Turn the neck and head, offering resistance"

Sit on a chair or stand up straight - this is your starting position. Then place your hand on side surface face in the area of ​​the chin and lower jaw.

Next, get on with the exercise. Press your hand on the surface, and resist with your head. With such an impact, it is necessary to tightly clench your teeth and not overdo it with pressure. The entire exercise should not last more than 20 seconds. Do a few reps.

Then proceed to stretch the muscles and vertebrae. Here you should leave one hand also in the chin area, and put the other on lateral side occiput. Lift your chin up a little and begin to turn your head towards the hand lying on the back of the head. Stretching does not exceed 5 seconds and does not cause pain or any other discomfort. Change hands and repeat the movements several times. With this exercise, you help stretch the back muscles of the neck and suboccipital region.

TIP: Such exercises perfectly strengthen the muscles of the cervical region and contribute to the formation of correct posture. Also, with their help, you can quickly get rid of headaches, which people often suffer from, whose position during the day practically does not change. These exercises can be performed as needed and anywhere.

Exercise number 8 - "Palms on the temples"

Sit on a chair and place your hands on your temples with your fingers pointing up. Next, while inhaling, close your teeth and tighten your temporal muscles. With your hands, pull up the skin at the temples. As you exhale, stop tensing and pulling the skin. Then, when repeating, do the same, only slightly moving your palms up. These movements are repeated at least 5 times.

Exercise number 9 "Fingers at the temples"

Take the starting position by sitting straight on a chair. Then press your palms to your cheekbones, after spreading your fingers. They should lie in the region of the temples.

With a slight pressure of the fingers on the areas of contact with the skin, begin to slide them. Simultaneously with such a kind of massage, tilt your head forward and backward.

Use your fingers to reach the top of your head and keep moving your head. This exercise must be done several times, but no more than 5 repetitions.

TIP: The above exercises are excellent for stretching the muscle membrane in the temple area. Thus, you increase blood flow to the head, which helps to eliminate the pain that has arisen.

Take a starting position - for this, either sit up straight on a chair, or stand with a straight back and neck. Place both hands on rear surface neck.

Slowly begin to make movements reminiscent of sliding along the neck with your palms. At the same time, it is necessary to make characteristic bending of the head and neck. Actions should be done no more than 5 times. With this movement, you can feel a sense of lightness and freedom.

Sit in a chair or stand up straight. Place your palms in the chest area, just below the larynx area.

Do breathing exercise with simultaneous pressure on the chest. To do this, inhale, hold your breath a little, literally for a few seconds, and then, as you exhale, begin to work with your hands. With each repetition, you need to lower your hands down a little. In women, the mammary glands become the maximum point. With the help of the presented exercise, you can achieve lightness in the chest area.

Take a starting position - sitting on a chair or standing with a straight back. Place both hands on the back of your head. Next, do a slight pressure on the occipital region, resisting the impact

After repeating several times, proceed to stretch the muscles and cervical vertebrae. To do this, place one hand on the side of your neck so that your fingers can reach the seventh cervical vertebra, which is a small tubercle in the region of the lower neck. Do a few sliding motions. At the same time, tilt your head and neck back and forth. Do the same stretch on both sides. Do a few reps.

TIP: The presented exercises have a healing and relaxing effect on the muscles attached to the spinous process. Due to the constant presence in one position at work, a person may experience wild pain in the region of the seventh cervical vertebra. And these exercises will help relieve spasms and improve blood circulation, which normalizes the proper functioning of the brain.

More about cervical traction

Since all people on Earth have a different physique and height, they have corresponding differences in the length of the cervical region. Many do not even realize that it is precisely because of problems with the cervical vertebrae that they can experience severe headaches. But these vertebrae are very mobile and very often various problems with them can be provoked.

In these vertebrae is the vertebral artery, which is close to the lateral surface of the vertebrae and rises to the brain. Its proximity to the vertebrae can play a cruel joke at any time. So, for example, if a person has any inflammation or hernia formation, the vertebral artery experiences severe pain due to the resulting spasm.

Symptoms in humans manifest as tinnitus and dizziness. Often the noise occurs as a result of a sharp turn or after throwing the head back. As a result of the occurrence of spasm, a characteristic violation of blood flow in the vessels occurs.

Many people do not believe in the fact that a person is slightly taller in the morning than in the evening. A similar phenomenon is provoked by a different height of the intervertebral discs, which affects the mobility of the cervical region. By evening, the head, which weighs at least 5 kg, exerts strong pressure and the distance decreases. Therefore, stretching the spine during the day is important and beneficial. It must be done at work or at home at least once a day. Here you can use various devices, such as loops or weights.

You should be aware and remember that such devices can also cause pain, so they should be used with caution and only on the advice of your doctor. Such traction of the spine is difficult to control for older people who have already lost the elasticity of the vertebrae due to age. They need to carefully control their sensations during traction and regulate the degree of load on the vertebrae.

For the elderly, an extension of 1 mm may be sufficient. If the condition improves, that is, the pain is eliminated, you can stop stretching, since you have already significantly reduced the pressure on the vertebrae and normalized the tone of the blood vessels. Also, traction has an excellent effect on improving the venous outflow from the skull, as a result of which thinking improves and the brain begins to work better. While stretching, you can also do some head movements. So you will only improve the effect.

Traction of the cervical vertebrae can also be done in the supine position on your own. To do this, simply roll up a towel and place it as a roller under your neck. This exercise is safer and should not cause pain.

Lie on your back and place a towel in the form of a roller under your lower back. Place your hands on your neck. In this case, the thumbs are under the chin, and the rest are intertwined at the back of the head. Slightly bending your head, pull it with your hands up along the straight path of the axis of the spine. You can also do not only bends, but also small turns to the sides.

Exercises should not exceed 20 seconds in time. Do a few reps.

If you are an employee of the office department or a driver, you can also do these stretches while sitting, without leaving your workplace. To do this, take a flat position on a chair and stretch your neck up.

Exercise number 14 - "Extension of the neck by the lower jaw"

Take a starting position - sit on a chair or stand up straight. Open your mouth and put your fingers on the teeth of the lower jaw, and press the jaw from below with your thumbs. Pull your head forward by the jaw, stay in this position for a few seconds, and then come back. This stretch is done in several repetitions.

TIP: self-traction allows you to increase the width of the intervertebral discs by only a few millimeters, but this is always enough to increase and normalize blood flow. Such traction should always be done during the onset of severe headaches and with spasm of the muscles of the cervical region.

The next few exercises must be performed on all fours.

Get on all fours and raise your head up so that your eyes should be directed upwards.

In this position, you need to linger for a few seconds and return your head to its original position. Then begin to stretch the back muscles of the cervical region. Lower your head down slowly and gently so that there is no pain. In this position, you should also linger. This exercise is repeated several times.

The starting position is the same, standing on all fours.

From this position, begin to turn your head to the sides. All movements are done slowly and carefully, without sudden impulses. Hold for a few seconds on each side.

Then also do an exercise to stretch the back muscles. Lower your head down and stay in this position for 30 seconds. Repeat the whole complex several times.

Exercise number 17 - "Tilts of the neck with the help of hands"

From this starting position, raise your head, making a slight tilt forward. Then come back. This exercise must be repeated at least 10 times.

Exercise number 18 - "Turns the neck with the help of hands"

In the same position, place your hands under your neck and start doing the exercises. To do this, tilt your head forward and turn it slightly to the side.

TIP: In no case during exercises and in everyday life, do not make sharp turns and tilts of your head. It is a common misconception that these activities help eliminate pain. Often, the actions presented can only increase pain and exacerbate inflammation. The position of the arms in the above exercises can clearly control the position and movement of the neck for safety.

Lie on your back and place a towel roll under your lower back. Hands should be slightly thrown back and hanging from the bed or couch. Place your hands under your head, touching your neck a little.

Next, stretch the front muscles. Here you need to tilt your head back so that it hangs slightly from the bed or couch. Hold this position for a few seconds as well. At the same time, the arms should be stretched up and spread apart to the sides.

This exercise must be repeated several times.

All of these exercises should be done regularly for prevention and to eliminate pain. Such measures will help to significantly save on drugs during an exacerbation.

Considering that osteochondrosis is a long-term chronic disease, there will be no quick result. The first time just won't get worse. But this is progress! Then the pain will gradually decrease, the frequency of exacerbations will decrease. Much depends on the severity of the disease. The first results should be expected only after 2-3 months and this is normal.

Gradually, the blood supply to the spine will improve, muscle spasm will go away. At first, the changes are at the microscopic level and will not be felt yet. It is important to engage systematically and improving well-being will not take long.

Four simple exercises, which are easy to perform at any age, practically work wonders. Doing gymnastics regularly, you normalize sleep, tighten the skin of the neck and chin, remove the "widow's hump", get rid of pain in the cervical spine.

Cervical osteochondrosis is a problem that worries many. Discomfort in the neck is accompanied by a headache, which is sometimes so severe that it is not relieved by analgesics. It's all about the deterioration of blood circulation, which occurs as a result of the curvature of the cervical vertebrae. Special gymnastics will help restore health to the spine.

Gymnastics for the neck - exercises that work wonders

Just four simple exercises that need to be repeated every day can significantly reduce the curvature of the cervical vertebrae in a month. The same gymnastics is excellent and is recommended to everyone who spends most of their time in a sitting position.

Gymnastics for the neck relieves tension and helps keep muscles in good shape. It is from the neck and shoulder muscles depends on the state of the cervical spine and posture.

Exercises to strengthen the neck muscles

1. Stand up straight and straighten your back. If at first it is difficult to keep your back evenly, do the exercise, leaning against the wall. The crown should look up. This is the starting position. Clasp your hands in the castle. Place your hands on the top of your head and tilt your head slightly forward. Then try to return your head to its original position, resisting with your hands. Do the exercise for 30 seconds, then relax. Repeat. It is advisable to perform this exercise for the first time in front of a mirror in order to see how the neck muscles work.
2. Get into the starting position. Bring your left hand over your head and place it on your right ear. Tilt your head towards your left shoulder. Try to return your head to its original position, resisting with your hand. Do the exercise for 30 seconds, then repeat for the left side of the neck. Then - again for the right and again - for the left.
3. Take a chair and sit on it, resting your hands on the seat. Keep your back straight. Then bend your spine towards the back of the chair, tilting your head as far back as possible. Sit in this position for 30 seconds. Return to the original position and do the exercise a second time.
4. Starting position - standing, as in the first two exercises. Turn your head as far to the left as your neck muscles allow. At first, discomfort may be present. Look over your shoulder. Count to 30 and turn your head forward. Repeat for the right side.
   

Isometric exercises for the neck - another magical gymnastics

Isometric exercises allow you to strain and strengthen the muscles with their complete immobility. Each exercise is performed for 10 seconds, with a repetition of 5 times:

- Press hard on the palm with your forehead, then with your right and left temples, then with the back of your head.

- Place your palm under your chin and press on it, resisting with your chin.

- Raise your chin as high as possible and turn your head to the right and left as much as possible.

- Lower your chin to your neck and repeat the previous exercise.

- Take your head back a little, lower your shoulders. Try to touch the right ear to the right shoulder, the left ear to the left.

How to help the cervical spine regain flexibility

Gymnastics for the neck is very effective, and in tandem with dietary supplements, it is doubly effective. restores and strengthens the connective tissue that makes up the muscles and cervical vertebrae. Thanks to gymnastics, blood circulation improves, and the amino acids into which collagen hydrolyzate breaks down quickly reach their goal, namely the cervical region, restoring destroyed collagen fibers. The connective tissue of the spine and shoulder is renewed, bones, ligaments, and joints are strengthened. The health of the spine is restored, the neck straightens, becomes beautiful and flexible.

Strengthen muscles and shape posture, but also help relieve tension headaches that most people experience mental labor. disappear muscle spasms normalization of blood supply to the brain

These exercises for the cervical spine are not only

After completing the suggested exercises

Include these exercises in your office gymnastics complex, do it several times a day, use it during long journeys on earth and in the sky, as well as in other situations when you have to stay still for a long time.

Exercises for the cervical spine: we strengthen muscles and shape posture

Exercise "Collar"

Starting position - sitting or standing.

Both palms embrace upper part neck so that the thumbs are in front, and the rest are located on the back of the neck.

This way you create something like a collar.

Your fingers moderately wrap around the neck and create a point of rotation for the head.

The exercise starts from the top of the neck, that is, the greatest impact is on the upper vertebrae.

Keeping your fingers in place (be careful not to squeeze the trachea and larynx in front), slowly bend and unbend the neck, then slowly tilt the neck and head to the right and left sides.

Hold in extreme positions for 3-5 seconds.

The total number of repetitions of movements in each direction is from one to three.

Then shift the brushes to the middle part of the neck and repeat the movements in this position.

In this case, the maximum impact will be on the middle cervical vertebrae.

Finally, place both hands on the trapezius muscles on the sides of the neck and repeat the above movements again.

At this point, the pivot point of the cervical vertebrae will also drop down.

Office version of the exercise

Exercise "Collar" selectively affects the upper, middle and lower cervical vertebrae.

While sitting at your desk, do this exercise in the office during a break, and you will feel a quick relaxation and elimination of neck pain.

Exercise "Keep the jaw"

Starting position - sitting, both hands clasp the lower jaw so that the thumbs are under the chin, and the remaining four fingers of both hands are on the lower teeth.

You hold the lower jaw with both hands, slightly pushing it forward.

With the help of your hands, slightly stretching your jaw forward, you simultaneously slowly lift it up, exercising slight extension in the cervical spine.

Hold this position for 1-2 seconds, then lower your jaw down, while the cervical spine is bent.

Also hold isometric muscle tension in the bottom position for 1-2 seconds. Then repeat the upward movement.

The total number of repetitions is 10–12.

During the exercise "Hold the jaw" you move in the upper part of the cervical spine.

Exercise "Free neck"

Starting position - standing with your back to the table, hands hold on to the edge of the table.

The exercise is performed in three phases.

Phase of isometric muscle tension: you stand with your hands on the table, then bend back slightly, throwing your head back a little.

Try to tighten the back muscles of the neck and back muscles.

Muscle Stretch Phase: Continuing to hold on to the table, squat down.

Phase dynamic: in a squatting position, calmly bend your head forward.

Try to stay in the extreme position for 1-3 seconds, then straighten your head and try to hold the reached position for 1-3 seconds.

Similar exercise "Fulcrum".

However, it actively affects the lower part of the cervical spine and the muscles of the shoulder girdle, which suffer from cervical osteochondrosis, during sedentary work.

Be sure to include it in a set of exercises for the neck, and also use it for pain in the lower part of the neck when working at a computer.

Consistent tension and stretching in this exercise eliminates muscle spasm at the base of the neck and relieves pain.

Exercise "Pendulum"

Starting position - sitting on a chair. Put a book on your head.

Rock your head back and forth.

Try to keep the book on your head during these movements. The moment the book starts to slide off, shake your head in the opposite direction and continue to balance with the book, keeping it on your head.

Remember the position in which the book stays in place is the ideal head position for maintaining correct posture.

Try to keep the book on your head for a few minutes.

If you manage to hold a book on your head for five minutes a day, that means your muscles have memorized the correct position.

Tilt your head back!

This habit is especially relevant for office workers. Tilt your head slightly back from time to time and bring it back to a position of balance when the ears are at shoulder level.

This is a position with minimal stress on the cervical intervertebral discs and joints.

Feel the balance of your head and maintain this position all the time you work at the computer!

The exercises below are done in isometric mode- i.e. no movement.

Muscle tension is created by creating resistance to movement using hand pressure.

Apply pressure and tighten the muscles of the neck gradually, doing exercises with painful sensations not allowed!

Perform isometric tension for 10-20 seconds.

Finish the pressure smoothly, without abrupt removal of hands.

Exercise "Consent"

Starting position - sitting straight on a chair. Put your hand on your forehead.

Try to bend your head, as if saying "yes", while resisting yourself with your hand, resting it on your forehead.

Stretch phase: Tilt your head back slightly. Help the hand touching the forehead to carry out this movement.Place your other hand on the back of your neck, creating support.

In this way, you will stretch the front muscles of the neck, which you strained in the first phase of the exercise.

ABOUTStretch for 2-5 seconds.

Exercise "Sky"

Starting position - sitting straight on a chair. Put your hand on the back of your head.

Isometric tension phase: try to throw your head back - as if to look at the sky, while resisting yourself with your hand, resting it on the back of your head.

Maintain isometric muscle tension for 10-20 seconds.

Stretch phase: slightly bend your neck down. Help yourself with your hand.

In this way, you will stretch the back muscles of the neck, which were tense in the first phase of the exercise.

You can not do stretching with effort and pain.

Exercise "Oh-oh"

Initial position- Sitting upright in a chair. Put your hand on your temple and ear.

Isometric tension phase: try to tilt your head to the side, while resisting yourself with your hand.

Maintain isometric muscle tension for 10-20 seconds.

Stretch phase: tilt your head, helping yourself with the hand that is on your head. Place the other hand on the side of the neck on the opposite side in order to create support.

This way you stretch lateral muscles necks that were tense in the first phase of the exercise.

Stretch for 2-5 seconds.

You can not do stretching with effort and pain.

Repeat the exercise, tilting your head to the opposite side.

Exercise "No-no"

Starting position - sitting straight on a chair. The mouth should be closed, teeth clenched. Put your hand on your cheek.

Isometric tension phase: try to turn your head to the side, while resisting yourself with your hand.

Maintain isometric muscle tension for 10-20 seconds.

Stretch phase: slightly turn your head to the side and up with the hand that is on the cheek. The other hand helps from the opposite side of the head.

In this way, you will stretch the muscles of the neck, which were tense in the first phase of the exercise.

Stretch for 2-5 seconds.

You can not do stretching with effort and pain.

Repeat the exercise, turning your head to the opposite side.

These exercises for the cervical spine are not only strengthen muscles and shape posture, but also help relieve tension headaches that occur in most people of mental labor.

After completing the suggested exercises muscle spasms disappear, the blood supply to the brain normalizes.

Include these exercises in the complex of your office gymnastics, do it several times a day, use during long journeys on the ground and in the sky, and in other situations where you have to remain still for a long time.

from the book "The spine without pain", author Igor Anatolyevich Borshchenko

P.S. And remember, just by changing your consciousness - together we change the world! © econet

My neck hurts again, I want to turn my head again and again, but I can only turn it slightly. Shoulders seemed to be filled with iron, and the fingers went numb ... Familiar sensations? This means that you have suffered one of the main ailments of our time - osteochondrosis. Unfortunately, it is impossible to cure it with medicines. Only gymnastics for the neck with osteochondrosis really helps.

Osteochondrosis is called damage to the articular cartilage, which leads to disruption of the joint. In the spine, intervertebral discs are more often affected, the articular tissues of which are destroyed under the influence of external factors.

Medicine considers the cause of osteochondrosis of the spine sedentary image life: at the computer, without raising his head, in not the most comfortable position. Today, this disease is rapidly getting younger. And according to statistics, if earlier 30-year-old girls were more worried about the opportunity to lose weight with the help of an exercise bike, then today - what physiotherapy for the neck will help get rid of pain.

How does osteochondrosis of the cervical spine manifest? What symptoms can be

The cervical vertebrae are much smaller than the lumbar. There are thousands of blood vessels and nerve endings in this area. When a minimum voltage occurs, the nerves are compressed and the vascular patency is impaired, which eventually leads to the development of edema, hernia, and protrusion. When the blood supply is disturbed, an inflammatory process often occurs, which leads to pathological changes and even disability.

Symptoms of the disease depend on its type.

• cervical sciatica- pain radiates from the neck to the shoulder blade, spreads to the fingers through the forearm. Often the sensitivity of the fingers and hands disappears.
• Irritative reflex syndrome- there is an intense boring pain in the neck and occiput. Gives to the shoulder, chest, often manifests itself in the forearm.
• vertebral artery syndrome - headache does not go away, makes noise in the ears. Pursues dizziness and blurred vision. He is recognized the most dangerous kind cervical osteochondrosis, which leads to impaired blood circulation in the brain. It is impossible to fight him with only gymnastics for the neck and back.
• Cardiac syndrome- the pain is localized in the neck, shoulder blades, heart. Increases with sneezing, turning the head.

Treatment of cervical osteochondrosis at home

Osteochondrosis is dangerous not only with constant pain, but also with the risk of complications. Therefore, with prolonged and intense pain in the neck, you should definitely consult a specialist. In the initial stages of the disease, only exercises for the neck with osteochondrosis will be recommended to you. In a neglected state, the disease requires drug therapy to eliminate inflammation, restore vascular patency. In some cases, it is required to wear a special corset that supports the head.

However, in each case, you can not do without exercises for the muscles of the neck. Their main task is to strengthen the muscles of the cervical region to properly support the joints of the spine. When performed regularly, gymnastics gives a tangible effect: the intensity of pain decreases or it completely lets go, normal blood flow is restored, and well-being improves significantly.

It is only important to remember that exercises to strengthen the muscles of the neck do not cure the disease. It doesn't go anywhere! And it will not bother you only when you perform the right set of exercises. As soon as gymnastics for the neck with osteochondrosis is forgotten, the discomfort will return in a week or two.

Physical education or light gymnastics for cervical osteochondrosis

Warm-up and exercise with chondrosis is required, especially the collar zone. You need to do it carefully, you can use the pictures on the Internet, it shows step by step how to stretch your neck. Physical exercise must be complex. The complex includes exercises to relax the neck muscles and strengthen them.

1. Stand or sit in a chair with a straight back. Relax your hands, lower them down. Turn your head to the left and right 10 times as far as you can. If the pain prevents you from making a turn, make a few sharp jerks of your head to the right and left.
2. Stay in the same position. Lower your head down and try to reach your chin to your chest. Stop for 10 seconds. Perform 5 head tilts.
3. Sit on a chair, relax your arms. Pull your chin in and try to move your head back. Make 10 moves. The exercise is useful for stretching the back of the neck muscles and is indicated for people who are forced to work in a tense posture.
4. Sitting on a chair, place either palm on your forehead. Tilt your head forward, pressing hard on your forehead with your palm. Hold for 10 seconds, take a break, repeat 10 times. Due to muscle tension, the exercise helps to strengthen the front of the neck and ensures the correct position of the head.
5. Stand up, relax your hands. Raise your shoulders as high as possible, hold for 10 seconds. Relax your shoulders and take a deep breath, feel your hands pulling your shoulders down. Repeat 5-10 times.
6. Lie on your back on the floor. Raise your head, hold for 10 seconds, lay on the floor. Repeat after 5 seconds. Do 8 times.
7. Ask the assistant to massage the muscles between the bone of the occipital region and its soft part with force. At first, you will feel intense pain, which will be replaced by significant relief.
8. Lie on the floor and ask an assistant to massage the upper part of the scapula - the place of attachment of the main cervical muscle. Painful sensations will be replaced by pleasant warmth.

These neck exercises for osteochondrosis will help you live with an unpleasant disease without discomfort.