Secrets of a healthy neck from alexandra bonina. Therapeutic complexes for a problem back Alexandra Bonina treatment of cervical osteochondrosis

27.04.202227.05.2017

Exercise therapy for cervical osteochondrosis is an obligatory stage in the treatment of the disease. They are easy and do not require high level physical training. They are easy to perform on your own at home, but you must definitely listen to the sensations and prevent the appearance pain.

Warm up

A warm-up for the cervical region is performed at the beginning of the workout. First you need to warm up the muscles and joints of the upper limbs and shoulder girdle. The neck is not involved in the warm-up phase. Alexandra Bonina recommends the following exercises:

The arms are bent at the elbows, the hands are on the shoulders. It is necessary to perform 10-15 circular movements in shoulder joints V different sides. Movements should be slow and not cause pain.
Hands should be taken to the sides parallel to the floor. Further, the hands should be moved to the shoulders and back, bending and unbending the arms at the elbows.

During the warm-up, attention should be paid to the elasticity of the joints. You can do more repetitions and perform rotational movements with a smaller amplitude.

Basic exercises

After the warm-up complex is completed, you can proceed to the main gymnastics for the cervical region. Here, the muscles of the neck are already involved and strengthened directly. The exercises are just as simple, but they must be performed carefully so as not to damage the vertebrae and ligaments.

Hands need to be clasped in the castle and put your head on them. The forehead rests on the palms, trying to move them away with the help of the back muscles of the neck, but with the hands you need to keep the head in one place. In this case, the main load should fall on the muscles, and not on the spine. In total, 5-7 sets of 5 seconds are performed, between which the muscles should rest.
The hands are clasped in a similar lock and placed on the back of the head. Then they try to throw the head back, but do not allow the neck to bend with the hands. Thus the muscles rear surface the necks are exercising, but the vertebrae are not moving. It is enough to do 5-7 repetitions, each of which lasts for 5 seconds.

Hitch

At the end of the session, attention should be paid to stretching the muscles. These exercises will restore mobility to the joints, restore blood circulation in the neck and strengthen cardiovascular system.

Without raising the shoulders, they need to be smoothly moved forward and then back, trying to bring the shoulder blades together as much as possible. The main thing is that the shoulders remain down, otherwise you can load cervical region spine.
The second exercise is breathing. On a deep breath, you need to raise your arms to parallel with the floor or above your head. On exhalation, they are slowly lowered down, and the shoulders relax.

Alexandra Bonina reveals secrets healthy neck For everyone. In her video tutorials, she demonstrates only those varieties that are useful to everyone and have no contraindications. Depending on the level of physical fitness and the stage of osteochondrosis, their complexity can be increased.

It is worth consulting with your doctor and contacting the author of the course directly so that she can create individual program classes. Alexandra can demonstrate the effectiveness of this gymnastics by her own example, as well as by the example of a huge number of her patients.

The official website warns that during an exacerbation of the disease, gymnastics should be done with caution: not all exercises can be done, because they can harm the muscles and vertebrae.

Who is Alexandra Bonina

Her patients include people from all over the world with different levels physical fitness and different stages of the disease. Due to the impossibility of consulting everyone personally, she released a course of training videos that are presented on her website.

Among them there are detailed free videos that everyone can see. You can also contact the doctor personally so that she advises the right therapeutic exercises in each specific case.

In her student years, she herself suffered from osteochondrosis and developed a set of exercises to combat the symptoms. Now she helps people cope with the disease, has her own website, where she talks in detail about the technique.

Indications

Also indications for therapeutic exercises are:

noise in ears;
violation of coordination of movements;
deterioration of vision and periodic darkening in the eyes;
muscle pain in the neck and upper back;
numbness in the upper limbs;
fast fatiguability;
stiffness of movements.

In the absence of pronounced signs of cervical osteochondrosis, it is recommended to engage in physiotherapy exercises for the purpose of prevention. This is especially true for people at risk. These include those suffering overweight leading a passive lifestyle or people who spend a lot of time at the computer.

The main contraindications are serious injuries of the back and vertebrae.

Before starting training, you should consult with your doctor. Caution should also be exercised in people with tumors of the thyroid and salivary glands. Patients with unstable vertebrae need to perform the complex in a rigid supporting Shants collar.

Cervical osteochondrosis, its causes and symptoms

Cervical osteochondrosis is a chronic disease of the intervertebral structures, in which the cartilage gradually becomes thinner, saturated with calcium salts and becomes too strong.

The disease can develop for several reasons:

during the processes of natural aging and wear of tissues in old age;
due to malnutrition;
as a result of a sedentary lifestyle.

As life shows, most often a person with health problems either completely begins to rely on a doctor, or throws himself into all serious, 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 illness 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 is 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 osteochondrosis of the cervical spine today

Cervical osteochondrosis is a common disorder that is rapidly getting younger every year. Pinched nerve endings or displacement of the cervical discs cause headaches and heart pain, dizziness, numbness of the tongue. Moreover, pinched nerves indirectly negatively affect the work internal organs. However, many people simply do not pay attention to doctor's prescriptions and do not believe that physical therapy, especially with its constant use, can improve their condition.

Meanwhile, if a person is diagnosed with cervical osteochondrosis, therapeutic exercises are necessary! A disorder that is not tried to be corrected will worsen sooner or later, 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, facilitate general state and the first step on the road to recovery.

The main symptoms of osteochondrosis

Constant headaches, dizziness. Discomfort is often aggravated by movement and sudden turns of the head, and such pain in the head is practically not amenable to drugs that are traditionally prescribed to relieve this symptom. At the same time, the patient may be disturbed by instability blood pressure, attacks of lightheadedness and tinnitus, which are best eliminated by therapeutic exercises prescribed for cervical osteochondrosis.
Symptom of osteochondrosis of the cervical spine there may be pain in chest handing over. Often a person feels numbness in the hands and a combination of this symptom with pain in the region of the heart, in which traditional “heart” medicines (nitroglycerin) are ineffective.

Prevention

If these complaints occur, orthopedic doctors advise their patients to timely use physical activity, the mode and frequency of repetition of which for each patient should be selected individually. A well-thought-out program of physical rehabilitation will help prevent the development of displacement of the cervical vertebrae and compression of nerve fibers.

If you want to know all the secrets of the treatment of 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 on the floor. One palm is placed on the stomach, and the second on the chest. Slow, smooth breath in (the stomach, and then the chest rises), 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 the stomach. The head, torso slowly rises, hands should be rested in front of you on the floor. In this position, you need to be 1 - 1.5 minutes, then smoothly return to the original position. Important! It is necessary to ensure that the shoulders do not "tumble" - keep your posture under control! The exercise is performed 3-4 times a day.
Position - lying on the stomach. The arms are extended along the body. The head slowly turns to the right. You should try to press your ear to the floor. Then in the opposite direction. Important! Pain should not accompany exercise! Run 5-6 times. During the day, you can perform this exercise 3-4 times.
Sitting position. Slowly, exhaling, lean 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 against your own palms. Applying as much pressure as possible. The exercise is done on the exhale - this is important! Repeat 5-6 times. Perform 3-4 times during the day.
If the violation is not strong, you can perform a gentle rotation of the head, in both directions.

The above 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.

Video exercise therapy:

As studies by scientists have shown, performing such exercises as a preventive measure reduces the risk of osteochondrosis of the cervical spine by 90%!

Proven effectiveness therapeutic gymnastics with cervical osteochondrosis at any stage of the disease. As it turned out, even simple workouts, without active manual treatment and use medicines, significantly reduce pain, and in some cases, the achieved strengthening of the neck muscles has a positive effect on the general condition - in some patients, a partial regression of the disease is observed.

P.S. Want to get more effective exercises? Be sure to take this course >>

Cervical osteochondrosis is a dangerous disease that, when in a long position, provokes clamping of the nerves and arteries in the affected area.

Doctors recommend such patients to use special orthopedic pillows. This will help relieve pain, eliminate migraines, improve blood circulation. How to choose the right pillow? Which pillow is better for cervical osteochondrosis and is itself safe, comfortable for sleeping?

What are orthopedic pillows for?

Due to the unusual shape and filler, the pillow for cervical osteochondrosis has positive action on the body during sleep. She promotes correct position vertebrae, thanks to which the muscles of the neck and spine relax at night. It has a preventive effect and can be used as an additional treatment for chondrosis.

For the manufacture of the product, only high-quality materials are taken, which reduces the release of sweat 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 she be?

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 rollers under the neck. It is a crescent shape and a rectangle with convex edges. It is easy to find a comfortable position for sleeping on them, which will not have a negative impact on health.

They sleep on the crescents on their backs, 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 examine the pillow to see if it will deform from the weight of the head.

If the roller is high, then 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 so. In this case, the muscles do not relax, they are constantly tense, which increases the compression of the artery.

It is better if the product is filled with a component with a memory effect. It quickly recovers its shape after use. For those who sleep on their backs, 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 pillow, the springs recognize a point load.

Gel-based rollers also evenly distribute the load and make sleep comfortable, making micro-massage 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 muscles of the person relax.
The spine takes on the anatomical curves of the spine.
The height is calculated as follows: one centimeter is added to the width of the shoulder.
The classic shape is best for back sleepers.
For a person who often turns over in a dream, a product with rollers of different heights is better suited.

Advantages and disadvantages

Sleep is more comfortable.
Migraines disappear.
Relaxes the muscles of the neck.
The product stays fresh for a long time.
The head sweats less.
A person breathes easier due to the position of the body.

On a latex pillow, pain may increase, neurological pain occurs.

Filler

What should be a pillow for sleeping?

polyester fiber
Polystyrene.

What are pillows?

Such products are divided into 3 groups:

Rigid. It is necessary for those patients who prefer to fall asleep on their side.
Medium firmness is more suitable for sleeping on your back.
The soft pillow provides better support for sleeping on your stomach.

By shape

Rectangular with recess. This is a laconic design of the product, which gives comfort while sleeping. In process of operation the pillow for a dream does not lose a form and is not deformed.
Roller in the form of a horseshoe (crescent). This option is good for traveling in the car, you can use it at home. It fixes the neck well, does not deform. Such rollers with a soft degree of rigidity.
Oval with rollers of different heights. This type of product is best suited for patients who prefer to sleep with cervical osteochondrosis on their side. She holds her head and neck well.

To size

To calculate the width, you need to measure the mattress. These two values 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 has broad shoulders, 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 a point load, 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 is worth considering how high-quality the material is in the product.

If osteochondrosis of the cervical region, then you should look at more models with a cost of one and a half to two thousand rubles. They are usually filled with latex or other expensive materials. Covers are made of good fabric, can be soaked with aloe juice. The service life of such models can reach up to 3 years.

Pillows costing more than two and a half thousand are considered expensive. They are made entirely of latex.

How to sleep properly?

Often the clinical picture of the manifestations of cervical osteochondrosis depends precisely on the position in which the 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 of the lumbar region are constantly tense.
The person lies down, resting his shoulder on a hard mattress. The head is laid on the roller, the legs can be bent.
The patient lies in the fetal position, rounding the back and pulling the legs towards the chest. If desired, a roller is placed under the knees. The muscles of the spine quickly relax, followed by an improvement in well-being.

But doctors do not recommend sleeping in this position, because the neck muscles are tense, compression of the artery and blood vessels occurs. A person suffering from cervical chondrosis may have a headache, fatigue and weakness. In rare cases, cerebral ischemia begins.

Preventive use

The use of such a roller is possible as a preventive measure.

Watch a helpful video on this topic

Conclusion

Cervical osteochondrosis cannot be cured completely, but it is only possible to stop for a while. One of these methods will be an orthopedic pillow, which, when right choice parameters, material, stiffness will help to relax the muscles during sleep and relieve pain. The correct pillow is chosen according to its height, it is important that its filling is natural and does not cause allergic reactions.

You can also use the roller for preventive purposes.

Secrets of a healthy neck is one of the most popular and effective video courses by Alexandra Bonina. The course is intended primarily for the prevention of neck diseases, but it can also be useful in the treatment of existing pathologies.

The course contains several videos that show a set of exercises for the neck. There are also video tutorials on caring for the cervical region of the back. The author talks about what to do and what not to do to prevent various diseases of the cervical spine.

Each exercise presented in the course has a theoretical introduction, a description of all the beneficial effects of the exercise, and contraindications to it.

1 General description of the course "Secrets of a healthy neck"

The therapeutic and prophylactic video course "Secrets of a Healthy Neck" was developed by rehabilitation specialist Alexandra Bonina. The author of this technique is perfectly familiar with problems in the cervical region of the spine. She is the developer of several complexes (you can read about them separately).

Practicing rehabilitation specialist, specializes in vertebrology (diseases of the spine, and in particular the neck). In the video course you will see not only a set of exercises for the neck, but also a voluminous theoretical base with explanations of the anatomy of the cervical region and its diseases.

The video course contains three methods for the prevention and treatment of neck diseases:

Complex exercise. Here are general exercises, which are useful for the neck and which will protect it (but not with one hundred percent probability, this does not happen in medicine!) From various diseases.
Massage procedures (including). This includes only superficial and safe types of massage and self-massage. Receptions from manual therapy are not considered, as they are potentially dangerous (if they are not performed by a specialist).
Therapeutic exercises. This includes only those exercises that help fight pre-existing diseases of the cervical region.

The video course also describes the rules for caring for the neck. The system is described rational nutrition, in which the body receives the necessary amount of nutrients (in particular calcium and vitamin D).

The course is aimed at any age category: from teenagers to seniors.

1.1 Indications: Who can benefit from the Secrets of a Healthy Neck course?

In the modern world, there are fewer and fewer people who do not have the likelihood of problems with the cervical spine. Even lovers healthy lifestyle lives are subject to various diseases, since you cannot keep track of the whole organism at the same time.

Video course "Secrets of a healthy neck"

Therefore, in a general sense, the video course is useful to everyone without exception. But for some people, it is not just recommended, but necessary. We are talking about potential patients of the vertebrologist who have high risks of neck diseases or already have these diseases.

This course is primarily for the following groups:

people leading an inactive lifestyle, suffering from physical inactivity and general detraining of the body;
people who lead an overly active lifestyle and overload the spinal column (in particular the cervical region);
people suffering from degenerative-dystrophic diseases of the spine, and not only the neck (for example, if the disease is in thoracic region, then over time it can go to the cervical);
people suffering from metabolic pathologies (diabetes mellitus, osteoporosis, various endocrine disorders);
people who have congenital anomalies and defects in the structure of the cervical spine (including Kimmerle anomaly).

Also, this course can be useful for specialists in sports and restorative medicine to improve your knowledge. It can be recommended to general practitioners, since most patients with diseases of the cervical spine first of all turn to them.

1.2 Video course "Secrets of a healthy neck" (video)

1.3 Are there any contraindications?

The author of the course claims that there are no contraindications as such to exercise therapy. This is hardly true, since with numerous pathological states of exercise therapy can be harmful, including the ability to stimulate the development of an existing disease.

In fairness, there are relatively few contraindications for the exercises from the course. They are relatively safe and less traumatic, even compared to conventional gymnastics.

List of contraindications:

The presence of severe defects and / or anomalies in the structure of the spinal column. Including anomalies in the structure of the vertebral arteries.
Exacerbation of the disease that you decide to treat with the course. You should wait for a partial regression (usually the exacerbation lasts no more than two weeks).
The presence of scoliosis of the last stages (3-4). This is a relative contraindication that can be ignored with the permission of the doctor.
The presence of metal or plastic implants in the cervical region.
Recent neck surgery.
The presence of acute stages of any common infectious diseases, including colds, influenza or SARS. The presence of local infections in the cervical region (including acute dermatitis, dermatoses or allergic reactions).
Lack of an accurate diagnosis. Before applying the course, you need to know what exactly you are sick with (X-rays or an examination using CT or MRI are required).

2 Is the Secrets of a Healthy Neck complex effective?

Most of the reviews (about 90%) about the Secrets of a Healthy Neck complex are positive. Users claim that in a week active classes noticeable improvements. A month later, most of the symptoms of typical cervical diseases (osteochondrosis, spondylosis) disappear almost completely, or noticeably decrease.

Neck muscle training from the course "Secrets of a healthy neck"

Among the advantages of the complex, many users note the ease of doing exercises, autonomy (no need to visit the gym: everything can be done at home) and short duration. Most of the exercises can be performed in between work, right at the workplace.

In addition, many users like the system of presenting exercises and other medical procedures. The complex begins with the simplest elements, and ends with the most complex.

Negative reviews are rare, and are usually associated with the fact that the course simply did not help the person. Unfortunately, this is possible. The author does not give any absolute guarantees, since even with the correct and regular classes there may be no result.

Considering that the first positive results appeared very quickly in most people, the course of Alexandra Bonina for the neck can be safely called effective.

Are you sure you are competent in the issue of restoring neck health?

I am a licensed Physician in Physical Therapy and Sports Medicine and an American-educated fitness trainer based 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 take more time, some less. For some, recovery will be complete, for others, partial. But in any case, you will become 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 of physical fitness. I have student clients and retired clients. Both of them receive good results from working with me!

Is it difficult to restore the health of the neck?

In general, there is nothing complicated. You just need to change some household habits, change the settings 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 become, you will be 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 neglected 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 it takes a few months, for others it takes years.

But what I promise you exactly is that the recovery will be gradual. It won't get worse, but it will get better and better. Even if slowly, but surely!

What if I don't have the money to participate in the program?

Actually, it's sad.

First of all, 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, is eliminated only by surgery.

So, every day of inactivity brings you closer to the point of no return, after which the exercises are already powerless.

And every day your condition becomes a little worse, which means it will be a little longer and a little more difficult to recover.

Relatively speaking, if you do it for prevention, you will not have problems with your neck at all. If you started exercising when problems just arose, recover quickly. And if everything lasts for many years, then it will take months to recover ...

So, if I were you, I would find money and enroll in the program right now. At least for the "Minimum" package. The sooner the better for you. You now, I hope, understand.

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 fact, this is an investment in the most precious asset - in your health!

Yes, you may be busy at work or business. Heavily 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 invest this time in my health - and I urge 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 shopping on the Internet and are afraid of scammers. Or they do not believe that through the Internet someone can help someone in something.

But in reality, a situation very often turns out when, for example, a woman buys my program against the opinion of her husband, begins to study, and after a while her husband also joins the classes.

Alexandra Bonina's set of exercises for the neck is quite popular. It is aimed at the treatment of cervical osteochondrosis and the elimination of its symptoms. The author of the technique is a practicing sports doctor and specialist in the field physiotherapy exercises. She is the creator of the unique Traffic Light program, which consists of four programs for working with problematic parts of the spine and two programs aimed at restoring and strengthening the back. Consider what exercises for the cervical spine recommends Alexander Bonina.

Before creating the unique project “No Osteochondrosis”, Alexandra Bonina received the appropriate education and completed an internship in the best health centers in the country. In addition to a diploma from the Medical Institute, Alexandra also has a certificate of a professional fitness trainer.

In the programs, the author gives proven techniques that have been used in exercise therapy for a long time, and supplements them with his own complexes. All exercises are carefully analyzed, the methodology for their implementation is explained in an accessible and detailed way, the main mistakes that beginners make are considered. This is the uniqueness of Alexandra Bonina's methodology.

The complexes proposed by the author are clearly structured. A person can choose for himself the necessary recovery program for a specific area of \u200b\u200bthe back (cervical, thoracic or lumbar). You do not need to attend the classes in person - the program is aimed at distance learning with the help of relevant videos, answers to common questions, excerpts from seminars and so on.

Indications for use Alexandra Bonina's gymnastics are as follows:

hypertension, vegetative-vascular dystonia;
weather dependence;
deterioration of vision and hearing;
bad memory;
morning fatigue;
increased sweating;
panic attacks and other neurotic manifestations;
difficulty in moving, stiffness of the neck and shoulders;
shortness of breath and arrhythmia.

These symptoms are usually characteristic of those who lead an inactive lifestyle. But it is he who is one of the main causes of osteochondrosis. A simple set of exercises will help eliminate negative manifestations and prevent unpleasant consequences.

The Benefits of Bonina Neck Exercises

The positive features of gymnastics are as follows:

The course recommended by Bonina makes it possible to provide a deep study of a specific area of the spine.
Exercises according to the technique should be performed every day, but they will not require a large number time - to achieve results, enough 20 minutes a day. It is only important to follow all the recommendations in the video.
The author of gymnastics set a goal not only to explain to patients how to get rid of pain, but also to understand why osteochondrosis appears at all. This will help to identify the cause of the disease and get rid of it, preventing the development of the disease in the future.
The exercises are designed so that anyone can easily perform them, regardless of the level of training, even those who are severely weakened by the disease. In addition, the program does not involve the use of special simulators and devices - you can do them at any time and in any room.
There is very little information on the Internet about what exercises to perform in the acute form of osteochondrosis. Bonina collected them in separate group. This gymnastics is aimed at eliminating the resulting pain.

Alexandra Bonina's set of exercises for cervical osteochondrosis

You need to start exercising with warm-ups. It includes the following exercises:

Circular movements of the shoulder joints. Hands should be placed on the shoulders, and performed in this position circular motions shoulders 10-15 times forward, and the same back. Then shake your hands. At the same time, pay attention to your feelings - movements should be comfortable, pain is not allowed. This exercise will help improve blood flow to the cervical spine.
Flexion and extension of the arms. Squeeze your hands into fists and place them on your shoulders. Perform elbow extensions, keeping them parallel to the floor, and bend, returning your fists to your shoulders. Repeat the exercise 15-20 times, then shake your hands. Movements should be performed at an average rhythm, avoiding sudden movements.

Main part includes the following actions:

Cross your fingers into the lock, place them on your forehead. Try to tilt your head forward, while resisting yourself with your hands. You should feel the tension back muscles cervical region, and the head should not be tilted forward. Count to five, then relax your neck muscles. Repeat 5-7 times.
Cross your fingers again in a lock and place them on the back of your head. Pull your head back, resisting with your hands and making sure that the neck muscles tense. Count to five, then relax your muscles and repeat the exercise 5-7 times.

A similar method Alexander Bonin calls isometric. The secret of classes is that you can perform exercises both at the stage of remission and at the stage of exacerbation of the disease with a strong pain syndrome. This is explained by the fact that in the process of performing these exercises, only the muscles of the neck work, and the upper spine remains at rest. Such exercises are called isometric. The secret of a healthy neck according to Alexandra Bonina includes the implementation of various isometric complexes.

Bring your shoulders forward without raising them, linger slightly and slowly spread them back, trying to bring your shoulder blades together. Do the exercise at a calm pace five times.
The next exercise is respiratory. Take a deep breath, spread your arms to the horizon line and lower your arms as you exhale. Repeat five times.

This main complex, which includes 6 simple exercises, Alexandra Bonina advises doing every day at any stage of the disease.

Also exists a couple of exercises for the neck, which are performed with a chair:

Stretching the muscles of the upper spine. You need to sit straight on a chair, place your hands on your knees, place your legs parallel to each other, keep your back relaxed. Take a slow breath, tilt your head forward, aiming for your chest with your chin. Hold this position for a while, then raise your head, also slowly, and exhale. Repeat five times at a slow pace.
Stretching and relaxing the neck muscles. Sit on a chair with your legs parallel to each other. Bend over and place your torso on your knees. Keep your back relaxed, using only the cervical region and head, which at the same time are beyond the borders of the knees, arms lowered along the legs. Repeat the exercise slowly five times.

The super cool exercises of Alexandra Bonina (namely, those who have tried them speak of them) really help to achieve excellent results at correct technique their implementation. We invite you to watch a video on this topic.