Gymnastics for cervical the spine is one of the sections physiotherapy exercises(LFK). This is a set of exercises, the purpose of which is to strengthen the muscles of the neck, improve metabolism in the vertebral discs and reduce pain.
Pathology of the spine leads to numerous complaints. A variety of symptoms, constant pain, the prevalence of diseases of the spine are the reason for serious diagnosis, proper treatment and mandatory further prevention. best method, included in the complex of preventive measures and treatment, is gymnastics for the cervical spine. It plays a major role in complex therapy.
Osteochondrosis - the cause of pain in the cervical spine
In the cervical region, osteochondrosis develops more often than in others. This is due to his anatomy: the high mobility of the vertebrae and the insignificant thickness of the intervertebral discs make him vulnerable.
Large neurovascular bundles passing through it nourish the brain and are responsible for the innervation of all organs. The basis of osteochondrosis are degenerative changes in the intervertebral discs. Their even greater thinning occurs, depreciation properties are lost. Sharp turns or other movements lead to infringement of nerves and blood vessels.
In this case, certain clinical symptoms appear:
Sharp pains with any movement in this department, accompanied by a crunch;
Constant noise in the head and ears;
Dizziness and pain of varying intensity in different parts of the head;
visual impairment;
promotion blood pressure:
Numbness of hands.
Test for osteochondrosis
There is a simple test for osteochondrosis:
1. In a standing position with arms down, lower your head, touching your chest with your chin.
2. Tilt your head back.
3. Tilt the head in one direction, then in the opposite direction, until the ear touches the shoulder.
4. Maximum head turns to the right, to the left. The chin should remain straight.
5. Smooth rotation of the head in both directions alternately.
If problems arise during the exercise (pain, stiffness of movements) - this is a sign of existing osteochondrosis.
Gymnastics for the cervical spine: rules for conducting
To increase the functionality of the muscles, special exercises have been developed. They are based on increasing and relaxing the tone of the neck muscles. When starting to perform gymnastic exercises, you need to follow a few rules:
To restore the tone and function of the muscles, it is necessary to make them elastic. To do this, you need to perform the elements smoothly and rhythmically. You can not make jerks and fast movements - they injure the muscles, straining them.
Gymnastics requires a flat surface.
Each movement is performed three times
You need to do it daily with increasing load.
Duration: starts from 7 minutes, brought up to half an hour. Per day, from 1 to 3 complexes are permissible.
It is necessary to monitor the posture - this will increase the effectiveness of the treatment.
If discomfort or pain occurs, it is necessary to reduce the load.
With caution, rotate the head and tilt it back - this can cause a severe pain attack. The exercise is performed after consultation with the doctor.
Contraindications
It is necessary to perform gymnastics for the cervical spine in the inactive phase of the disease, when there is no acute pain, restriction of movement.
All these symptoms are contraindicated for exercise: complications may develop, exacerbation may increase.
Contraindications are also oncological diseases, bleeding and thrombosis, circulatory disorders in the cervical region caused by instability of the vertebrae.
The ultimate goals of gymnastics for the cervical spine
The developed complexes are designed to perform the following tasks and goals:
Increased mobility of the vertebrae;
Muscle strengthening for correct position vertebrae;
Prevention of compression of vascular and nerve trunks;
Metabolism optimization to improve the nutrition of intervertebral discs;
The release of endorphins, which increase the overall tone of the body, improve mood.
Exercises for the neck are recommended to be performed during the period of remission of the disease and used not only for therapeutic purposes, but also for prophylactic purposes. They are especially indicated for a sedentary lifestyle or sedentary work. Perform them in the most gentle mode. Do not allow heavy loads and the reappearance of pain.
A set of exercises
Gymnastics is done for the cervical spine while sitting. In this position, the maximum relaxation of the back muscles occurs. The execution time of the complex is gradually brought up to 20 minutes.
1. Head rotation. Turn your head alternately and smoothly in one direction, then in the other. At the same time, keep your head straight: the movement of the chin occurs along a straight path, parallel to the floor, without lowering it downwards.
2. Tilts of the head. It is necessary to gently tilt and raise your head up and down. The downward tilt is done smoothly until it stops with the chin in the jugular fossa on the chest. In this case, it is necessary to relax the neck muscles as much as possible. In the extreme lower position of the head, with gentle movements, try to lower it lower.
3. Keeping your head straight, pull your neck back. In this case, the chin should be retracted into itself.
4. Press the palm on the forehead, tilting the head forward and at the same time creating resistance with the hand.
5. The palm is applied to the temple and pressed, while creating opposition with the head. The exercise is done by changing hands in turn.
6. Performing these exercises is brought up to 10 times. When they are mastered, they are supplemented with new, more complex ones.
7. In the sitting position, one hand is retracted behind the back, the second is thrown over the head from above. Hand tilt the head to the side, holding it in the maximum extreme position. The same is repeated on the other side.
8. Resting fingers right hand to the right temple, turn the head in the same direction, trying to see the fingers. Resist turning with your hand. Exercise alternate in both directions. In the extreme position, pause for 3 seconds, perform at least 10 times.
9. Standing with your arms down, raise your shoulders as high as possible and fix them in this position for about 10 seconds. Relax your shoulders, taking a deep breath until pulling sensations in your hands.
10. Perform lying on the bed with your head hanging. It is alternately done on the back, on the stomach, on the side. The head is held on weight for 10 seconds with tense neck muscles, then they are relaxed. The number of exercises - 5 times.
11. Lying on your back with legs bent at the knees and arms lowered along the body, raise your head and hold it for as long as possible, then relax your muscles.
Dynamic exercises
Course developed dynamic exercises that are effective when performed daily.
In a standing position, raise your hands, stretch your whole body behind them and look at your palms. Exhale - initial position. The next breath coincides with the abduction of the right arm to the side and the rotation of the torso.
Inhale - abduction of the elbows to the sides, bringing the shoulder blades as close as possible, exhale - the elbows are placed straight.
While inhaling, in a standing position - tilt the torso to the right, head to the left, while exhaling - raise your hand up. Perform 5 times alternately in both directions.
Stand on toes, bending the body, with simultaneous raising hands up. Then, crouching, lower your hands, while exhaling - touch your knees with your forehead.
All exercises included in the gymnastics complex for the cervical spine, despite the outward simplicity of their implementation, are therapeutic measures that can harm and cause an exacerbation if there are any contraindications.
Therefore, before starting exercise therapy, it is necessary to consult a doctor who, if necessary, will prescribe an examination and identify a pathology that prevents this type of therapy.
In recent decades, the incidence of osteochondrosis in many countries of the world has increased tenfold. If earlier the pathological process occurred mainly in the elderly due to senile changes in the spine, then at present the disease affects young patients aged 25-45 years. This is due to a sedentary lifestyle, malnutrition, frequent stressful situations.
Osteochondrosis is characterized by degenerative changes in the intervertebral discs, as a result of which they become thinner, lose their depreciation functions, and infringe on the neurovascular bundles.
The cervical region is most often affected by the disease due to the high mobility of the vertebrae and the thinner intervertebral discs compared to other parts of the spinal column. Large vessels and nerve bundles pass here, which nourish the brain tissue, the heart, and are responsible for the innervation of all parts of the body. At cervical osteochondrosis there is a crunch in the neck when moving, pain in the head and chest, tinnitus, decreased visual acuity, dizziness, increased blood pressure, muscle discomfort of the upper shoulder girdle. The complex of measures aimed at the prevention and treatment of the disease necessarily includes exercises for the cervical spine, which can be represented by therapeutic exercises and yoga.
A set of exercises for the neck area is prescribed by a doctor, depending on the severity of the pathological process after a diagnostic examination. The first classes should be supervised by a specialist in physical therapy (LFK), which guarantees correct execution movements and the effectiveness of the therapy. After mastering the technique of exercises, you can practice at home.
Exercises for the cervical spine are aimed at achieving the following results:
- improving the mobility of the vertebrae relative to its axis;
- strengthening the muscular corset, which contributes to the correct location of the spine;
- normalization of blood supply and innervation of tissues by preventing occlusion (compression) of the neurovascular bundles;
- activation of metabolic processes, primarily glucose metabolism, which optimizes the nutrition of intervertebral discs;
- the release of “pleasure” hormones - endorphins, which reduce pain and increase vitality;
- physical relaxation.
A set of exercises for the treatment and prevention of osteochondrosis in the cervical spine
Regardless of the specifics of the exercises, to perform medical complex there are general guidelines.
- Physical activity on the neck should be carried out during the period of remission (remission) of osteochondrosis. Exacerbation of the disease with intense pain, fever, general weakness is a contraindication to the use of a set of exercises, as it can aggravate the course of the pathological process and cause the development of complications.
- Classes should be held daily with a gradual increase in load.
- Avoid while exercising pain. Constant pain during physical activity requires a visit to a doctor.
- Movements must be performed smoothly. Sharp turns and tilts can lead to muscle strain, injury to the vertebrae, damage to blood vessels and nerves.
- During classes, it is important to monitor your posture, which significantly increases the effectiveness of therapy.
- With caution, you should use the rotational movements of the head and tilting it back. The use of such exercises must be agreed with the attending physician.
- The duration of classes at the beginning of treatment is 7-10 minutes, it gradually increases to half an hour. From one to three treatment complexes can be carried out per day.
Usually, doctors prescribe classical therapeutic exercises, but recently they have gained great popularity. Eastern practices- asanas (poses) of yoga, which, if performed correctly, have a pronounced therapeutic effect.
Physiotherapy
Gymnastics for the spine is a section of physiotherapy exercises (exercise therapy), aimed at improving metabolic processes in the intervertebral discs, reducing discomfort and pain.
Gymnastics for the cervical spine includes a simple set of exercises.
- Standing or sitting on a stool with a straight back, alternately turn their heads to the right and left side, wherein shoulder girdle remains motionless. It is necessary to try to reach the extreme possible position without the appearance of discomfort, so that the chin reaches the level of the shoulder. The number of repetitions is 7-12 times.
- In the same position, tilt the head to the jugular fossa (depression in the upper part of the sternum) and return to its original position. Then, the head is pulled back as much as possible without tipping over until the tension of the muscles of the front surface of the neck is felt. The number of repetitions is 10-15 times.
- Lower your head to the jugular fossa and alternately turn your neck to the right and left, as if trying to look over your shoulder. The number of repetitions is 7-10 times.
- Standing on a hard surface, stretch your arms along the torso. Alternately raise and lower your shoulders as much as possible with a motionless head and neck. The number of repetitions is 7-9 times.
- Sitting at the table, elbows rest on a hard surface. One hand should be placed with the palm on the forehead. The exercise consists in the resistance of the head and arm with the maximum possible mutual pressure for 15 seconds. Then also move with the other hand. The number of repetitions is 8-10 times.
- In the same position, the palm is placed on the temple of the same side and mutual pressure is resisted for 10 seconds 10-12 times.
- The palm is placed on the temple of the opposite side, throwing the arm over the head. At the same time, they tilt their head to the shoulder and resist movement with their palm for 12-15 seconds 5-7 times.
- The “dummy” exercise consists in quickly shaking the head to the right and left with relaxed neck muscles and a fixed shoulder girdle. The duration of movements is 15-20 seconds, the number of repetitions is 3-6 times.
Before proceeding with the implementation of the medical complex, you should warm up the muscular frame of the neck. To do this, you can use massage circular motions increasing intensity of the occipital region, shoulders and paravertebral areas located on both sides of the cervical spine.
yoga asanas
The postures and movements underlying yoga originated centuries ago and are widely used in the modern world. Physical exercise, created by ancient Eastern healers, not only normalize the functioning of the spine and improve muscle flexibility, but also have a beneficial effect on the mental state of a person, which undoubtedly helps in restoring health.
Asana No. 1 "Locust Pose"
Lie on your stomach, stretch your arms along the body with palms down, press your legs against each other. At the same time, raise your head, upper shoulder girdle and legs up. The stomach and thighs remain on the floor. The number of repetitions is 3-7 for 10-20 seconds.
Asana No. 2 "Elongated Triangle Pose"
In a standing position, spread your legs wide, raise your arms to the sides. When tilting to the right, place your left foot with your fingers inward. With a straight right leg, the hand of the same name should reach the right ankle or lie on the floor in front of the foot. Left hand extended upwards, forming 180 degrees with the right upper limb. Repeat the same exercise on the left side. The number of repetitions is 4-9 for 20-30 seconds.
Asana No. 3 "Tree Pose"
Stand straight, legs together, chin slightly raised. Stretch your arms up with your palms together. At the same time, try to stretch the spine as much as possible. Shoulders are down and fixed. Alternately raise the left and right leg, bend in knee joint and turn to the side. The foot is placed on the inner surface of the thigh as high as possible. The number of repetitions is 3-6 times for 5-15 seconds.
Normalizes the work of all parts of the spine widely famous complex Sun Salutation yoga, which can be done every day instead of morning exercises. In addition, it improves performance internal organs, restores metabolism, strengthens the body's immune forces.
Osteochondrosis of the cervical spine should be treated in the early stages of the disease. A specially selected set of exercises for the neck and upper shoulder girdle plays a significant role in restoring health and preventing complications.
Spinal problems can cause headaches, chest pain, poor vision, and dizziness.
The importance of competent diagnosis, timely treatment and prevention of vertebral diseases is due to their wide prevalence, severe pain syndrome and the occurrence of many complications.
The best means included in the complex for the prevention and treatment of diseases of the cervical spine are physiotherapy.
Special exercises aimed at relaxing and bringing muscles into tone, increasing their functionality.
What is important to consider when starting to perform a set of exercises:
- Your main task is to tone the muscles. It is necessary to make them sufficiently elastic, so the exercises should be done slowly and rhythmically. Too fast, abrupt movements can do harm: they injure tense muscles, only worsening their condition.
- Gymnastics is performed on a flat surface.
- Necessary equipment: rug, chair, rollers or pillows.
- Frequency: Perform each exercise three times, then move on to the next.
- If discomfort is felt, the load should be reduced.
Effective sets of exercises
Improving the mobility of the vertebrae, restoring the plasticity of the neck muscles
Exercise #1
Sitting on a chair or standing, lower your arms along the body and turn your head first to the extreme right position, then to the left.
The purpose of the exercise: to ensure such a state of mobility of the cervical vertebrae, in which the nose and chin are located above the shoulder with maximum rotation.
A lighter version of the exercise: do a series of movements in each direction with a small amplitude.
Exercise #2
Sitting on a chair or standing, lower your arms along the body and lower your head down, pressing your chin to your chest as much as possible. Try to feel the chest notch with your chin.
The purpose of the exercise: improving the flexibility of the neck, stretching the stiff muscles in the back.
Exercise #3
Sitting on a chair or standing, lower your arms along your body and move your head back, pulling in your chin.
The purpose of the exercise: correcting the posture, in which the neck with the head is “stretched” forward, stretching tense muscles.
Complex No. 2
Purpose: strengthening of weakened muscles, their maximum relaxation, reduction of painful sensations.
Exercise #1
Sitting, place the palm of one hand on your forehead. Tilt your head forward, pressing your palm on your forehead, as if preventing movement.
The purpose of the exercise: strengthening weakened muscles, developing the mobility of the vertebrae, achieving the correct position of the head.
Exercise #2
Sitting, place your palm on the temporal region. Alternately tilt your head to the left and right, pressing your palm on your temple.
The purpose of the exercise: strengthening the lateral cervical muscles, improving the mobility of the vertebrae, reducing pain.
Exercise #3
Sitting or standing, lower your arms along the torso. Raise your shoulders to the maximum possible position and lower them.
Exercise number 4
Sitting or lying down, massage the area between the occipital bone and the part of the nape where the muscles are located.
Exercise number 5
Sitting or lying down, massage the shoulder blades at the point of attachment to the neck muscle.
Gymnastics for the treatment of a hernia of the cervical spine
From a sitting upright position, take a deep breath and tilt your head back, looking up at the ceiling.
Hold this position for a few seconds, return to the starting position.
Hernia of the cervical spine is the second most common after the lumbar. Read more about symptoms, diagnosis, as well as conservative and surgical treatment in the article.
Gymnastics for the treatment of osteochondrosis of the cervical spine
Exercise #1
Lie down and straighten your body as much as possible. The left hand is on the chest, the right hand is on the stomach. Balanced breath. Hold your breath for 10 seconds, exhale and relax.
Exercise number 2 (continuation of the first)
Roll over on your stomach, legs straight, avoid bending. Raise the upper thoracic region along with the head and lower to the starting position.
Exercise #3
Lie on your back, legs bent at the knees. Alternately perform body turns left and right. The interval between each turn is 20 seconds.
This disease occurs in every second person aged 25 - 40 years. In our article, you will learn about the causes of osteochondrosis, its symptoms, as well as the classic options for dealing with it.
Gymnastics for the treatment of protrusion of the cervical spine
Exercise #1
You will need a wide board with a smooth surface. Its size should allow you to lie on the board at full height. Attach 50 cm straps to one end of the board.
Set the board so that the top end is 130 centimeters from the floor.
Lie on the board with your stomach, put your hands into the straps, under your knees - a pillow.
Carefully change the angle of the board, adjusting the load on the spinal column.
Exercise #2
Take the board used in the first exercise as a support. You can also use a wooden stool.
To stretch your back muscles, lie down on a support, touching it with your stomach.
Stretch the muscles by performing alternating forward and backward bends.
Watch for the correct distribution of body weight: the main load should be felt between the lower abdomen and the upper shoulder girdle.
Exercise number 3 (lateral stretch)
If the pain syndrome manifests itself in the right side, lie on the left. If pain is observed on both sides of the spine, perform the exercise alternately on each side.
The upper part of the body moves forward, while the lower part leans back.
Exercise number 4. Walking on all fours
Get on all fours, straighten your back, and start walking around the room.
Exercise number 5
Lie on your back with your legs as straight as possible. Pull the socks towards you, touch the sternum with your chin. Thus, the muscles of the neck will stretch, and the spinal column will be stretched.
Gymnastics for the treatment of spondylosis of the cervical spine
It is important to perform gymnastics as carefully and smoothly as possible, to avoid unnecessary excessive loads.
With regular performance, the blood circulation of the cervical region will improve, the muscles will tone up, and the physiological mobility of the spinal column will be restored.
Gymnastics for the treatment of chondrosis of the cervical spine
Gymnastics for osteochondrosis is necessary to reduce pain, strengthen the neck muscles and prevent the recurrence of the disease.
- A series of neck turns. Each turn must be performed very slowly, with a fading at the extreme point for a couple of seconds. The gaze should be directed strictly straight, the head is raised.
- Head tilts. Tilt the head to each side until the ear touches the shoulder. The shoulders are as relaxed and lowered as possible.
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 kind of therapeutic exercises for the neck will help get rid of pain.
How does osteochondrosis of the cervical spine manifest?
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
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, discomfort back in a week or two.
Gymnastics with cervical osteochondrosis
The complex includes exercises to relax the neck muscles and strengthen them.
- 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.
- 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.
- 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.
- 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.
- 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 arms pull your shoulders down. Repeat 5-10 times.
- 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.
- 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.
- 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.
Diseases of the spine, in which there is a deterioration in blood circulation, are not only accompanied by pain, but can cause headaches, blurred vision and frequent dizziness. Therefore, if the cervical spine hurts, you should immediately begin treatment and strengthening the spine.
Most effective means prevention (traction) of diseases of the cervical spine are massage and therapeutic exercises. Special exercises relax or, conversely, tone the muscles, increase their functionality and relieve tension from the spine.
When the back muscles are strengthened, creating a strong muscle corset for the cervical spine, they will acquire sufficient tone and become elastic, many diseases will disappear by themselves. The main thing is that such treatment physical activity was regular, and the increase in the load on the back was gradual.
In order for the treatment to be effective and safe, the following recommendations must be observed.:
- therapeutic exercises should be performed at a fairly slow pace with a certain rhythm. Too fast and abrupt movements can lead to increased pain or even injure tense muscles;
- if when executing therapeutic exercises, there will be pain, preventive gymnastics better stop. If such pains or a strong crunch in the cervical spine occur constantly during exercise, you should consult a doctor;
- if discomfort occurs, the load on the back should be reduced;
- therapeutic and preventive gymnastics for the back should be performed on a flat surface;
- you need to start gymnastics with a minimum number of repetitions, gradually increasing the load;
- of particular importance for any load of the spine is its extension. This stretching of the vertebrae relieves stress and makes the treatment most effective.
Complex №1
Therapeutic exercises improve the mobility of the vertebrae, restore the elasticity of the neck muscles. Treatment should begin with 3 repetitions of each of the exercises. Gradually, the load increases.
Exercise 1
It is performed while sitting straight on a chair. The arms are lowered along the torso. Slowly turn your head all the way to the right, then to the left. A lightweight version is also possible, when neck turns are made in each direction (to the right and left) with a small amplitude.
This exercise over time provides good mobility of the cervical region..
Exercise 2
Starting position, as in the first exercise. Slowly lower your head down, pressing your chin to your chest as much as possible. If possible, try to feel the dimple in your chest with your chin.
This exercise stretches the cervical vertebrae, stretches stiff neck muscles, and improves overall upper back flexibility.
Exercise 3
Sitting on a chair, lower your arms and gently tilt your head back, while pulling your chin. Such inclinations provide good stretching of tense muscles and effective treatment pain in the neck area.
Complex No. 2
This gymnastics is also recommended for chronic diseases of the cervical region. As a result of the regular implementation of the complex, weakened muscles are strengthened, they are relaxed and pain is treated. Gymnastics begins with three repetitions. Gradually, the load increases.
Exercise 1
Sitting in a chair with a straight back, place either palm on your forehead. Then, with effort, tilt your head forward, overcoming the resistance of the hand.
The purpose of the exercise is to strengthen the muscles of the cervical region, increase the mobility of the vertebrae and stretch them.
Exercise 2
Also sitting on a chair, put your palm on your temple. Alternately do tilts to the left and right, pressing the temple with your hand and creating resistance. With regular performance, such gymnastics strengthens the lateral cervical muscles, improves the mobility of the vertebrae, and provides treatment for pain.
Exercise 3
Standing with your arms down, raise your shoulders as high as you can, then slowly lower them back down.
At the end of the complex, massage the neck, lower part of the neck and shoulder blades.
Complex No. 3
This complex is aimed at developing flexibility, restoring the elasticity of ligaments and intervertebral discs.
Exercise 1
Standing with a straight back, tilt your head to the sides so as to touch your shoulder with your ear.
Exercise 2
Standing, perform slow circular movements of the head. It is desirable that the amplitude be maximum, which will ensure good traction of the vertebrae.
Exercise 3
Standing, lower your head down. Place your hands on the back of your head, clasped in a lock. Slowly raise your head, trying to overcome the resistance of your hands.
