This article is about exercises for cervical spine.

A set of exercises for the entire spine, including some original and little-known exercises, is given in the article Exercises for the spine.

EXERCISES for the CERVICAL SPINE.

There is a connection between the spine and the emotional state of a person. This is not about fleeting emotions, but about those in which a person "gets stuck" for a long time. The result of this "stuck" are constantly spasmodic muscles. which bend the spine, move the vertebrae from their places. Each vertebra is associated with certain emotions. Therefore, before starting the exercises, it makes sense to check which emotions are problematic for you and work with them (there are various techniques and exercises for working with emotions, I will write about this in a separate article).

Is it possible to do physical exercise for the cervical spine without dealing with emotions? Of course you can. The connection between emotions and muscles is two-way. Therefore, by relaxing certain muscles, you can influence the emotions that caused them to spasm. And vice versa - sitting, for example, in the wrong position at the computer, you can cause constant tension in the muscles, which, in turn, will cause certain emotions. It turns out the classic question: what came first, the egg or the chicken? In fact, the answer to this question is unimportant, because, for maximum effect, it is best to follow correct posture, do exercises and work with emotions. Especially if you are worried about pain or some problems in the cervical spine, as well as problems and diseases for which the cervical spine is responsible.

So, the article consists of three parts:

Diseases in which exercises for the cervical spine will help.

This table shows which organs are affected and what consequences the displacement of the vertebrae and discs of the cervical spine can lead to. Accordingly, in the presence of these problems, it is worth paying special attention to the exercises for the cervical spine, which are given below, and also pay attention to the emotions associated with problem vertebrae.

As we can see, the first four vertebrae of the cervical spine are mainly connected with the head, and the last 3 - with the neck, throat, and shoulders.

vertebra number	Communication with other parts and organs of the body	Consequences of displacement of the vertebra
1st vertebra	Blood supply to the head, pituitary gland, scalp, facial bones, brain, inner and middle ear, sympathetic nervous system.	Headaches, nervousness, insomnia, runny nose, high blood pressure, migraine, nervous breakdowns, amnesia, chronic fatigue, dizziness.
2nd vertebra	Eyes, ophthalmic nerves, auditory nerves, cavities, mastoid processes of the temporal bone, tongue, forehead.	Diseases of the cavities, allergies, strabismus, deafness, eye diseases, ear pain, fainting, sometimes blindness.
3rd vertebra	Cheeks, outer ear, facial bones, teeth, trigeminal nerve.	Neuralgia, neuritis, acne or pimples, eczema.
4th vertebra	Nose, lips, mouth, Eustachian tube.	Hay fever, catarrh, hearing loss, enlarged or inflamed adenoids.
5th vertebra	Vocal cords, tonsils, pharynx.	Laryngitis, hoarseness, throat diseases (for example, tonsillitis).
6th vertebra	Neck muscles, shoulders, tonsils.	Neck stiffness, upper arm pain, tonsillitis, whooping cough, croup.
7th vertebra	Thyroid gland, shoulder synovial bags, elbows.	Bursitis, colds, thyroid disease.

A set of exercises for the cervical spine.

This video offers a set of simple and effective exercises for the neck (cervical spine). The peculiarity of these exercises is that they are harmless. Performing this complex, you will not be able to injure yourself or overstrain the muscles of the neck. However, by practicing regularly, every day, you can get rid of a number of ailments. These exercises are recommended for people suffering from headaches, dizziness, insomnia, memory impairment, neck pain and pain in the upper limbs. Exercise also improves blood flow to the brain, and therefore reduces the risk of stroke. Therapeutic effect of this complex is based on the study of the most deep muscles neck. As we said above, when exposed to stress, we tighten the muscles of the neck, as if we press our head into our shoulders. Over time, spasmodic muscles begin to compress blood vessels and nerves. Then the diseases described above begin to appear. By regularly performing the exercises shown in the video for the cervical spine, the spasm of the neck muscles decreases, and, over time, may disappear completely. The neck becomes more mobile and relaxed. There is a feeling of heaviness in the neck and shoulders. The head becomes clear, thoughts clear. And there is a feeling of psychological comfort - after all, muscle relaxation also relieves emotional stress.

For the first two weeks, this set of exercises is recommended to be performed daily. Further - you can reduce the frequency to two or three times a week.

To better master the technique of doing the exercises, do each exercise several times, standing in front of a mirror. Always keep your back straight.

Cervical spine and emotions.

This table shows what emotions are associated with the displacement of the vertebrae in the cervical spine. In order to receive maximum effect from exercises, it is recommended to realize and work out the emotions corresponding to your problem.

vertebra number	emotional reason
1st vertebra	Confusion. Escapism. Dependence on someone else's opinion.
2nd vertebra	Refusal to know and understand. Rejection of spirituality.
3rd vertebra	Guilt. Taking on someone else's fault. The role of the martyr Thoughts such as "I'm not worthy", "that's how I need it." As well as trying to "bite off more than you can chew."
4th vertebra	Guilt. Suppressed anger. Bitterness. Repressed feelings. Holding back tears.
5th vertebra	Fear of ridicule and humiliation. Fear of expressing yourself. Refusal of your own good, from what you personally need.
6th vertebra	Feeling of heaviness. Emotional overload. The desire to "fix" others. Resistance. Lack of flexibility.
7th vertebra	Confusion. Anger. Feeling of helplessness.

You can:

• restore joints (mobility and configuration);
• become slimmer and improve posture;
• improve the spine and intervertebral discs;
• increase bone density and strength;
• increase energy and strengthen the immune system.

Man, as a result of evolution, as one of the versions, stood up on two legs in order to free his hands for work and faster movement. But it was because of this that he acquired a lot of diseases and health problems. The most common are diseases of the spine. Consider how osteochondrosis helps to improve the patient's condition.

A few words about osteochondrosis

It is bipedalism that is the cause of osteochondrosis. This disease is characterized by dystrophic disorders in the articular cartilage. The most common place for the appearance of pathologies is the intervertebral discs. Depending on where osteochondrosis has settled, it is divided into:

There are several factors that can affect the development of osteochondrosis.

1. genetic predisposition.
2. The development of an infectious process, intoxication of the body.
3. Disturbed metabolism.
4. Inadequate nutrition.
5. Obesity.
6. Significant physical exercise or lack of physical activity.
7. Flat feet, wearing high heels, uncomfortable shoes.
8. Stress.
9. Spinal injury.
10. Abrupt interruption of training for athletes.
11. Not really comfortable postures at the computer, table or on the couch watching TV.

With such in large numbers provoking factors rarely manage to avoid the disease.

Directions of therapy

When diagnosing this disease, the doctor will prescribe treatment, which may consist of:

1. Drug therapy.
2. Therapeutic sports complex.
3. Medical blockades.
4. Physiotherapy techniques.
5. Massage.
6. Manual therapy.
7. Reflexology.

Very popular physiotherapy with osteochondrosis of the cervical spine, as one of the methods of treatment. In combination with other methods, it gives enough good results. Let's consider it in more detail.

Physiotherapy

Treatment of diseases of the musculoskeletal system with the help of a special set of exercises is widespread. Exercises are aimed at relieving stress from the nerve roots, strengthening muscles, developing flexibility and, of course, preventing complications. For exercises, special simulators are used.

Complexes have been developed for problem areas spinal column. However, not everyone is shown physiotherapy exercises for osteochondrosis of the cervical spine. Let's look at who can do it.

The benefits of the cervical spine cannot be disputed. Exercises are suitable for almost everyone, only contraindications must be taken into account. It is also useful to do exercises:

• For the prevention of diseases of the musculoskeletal system.
• To relax and relieve stress from the spine.
• To improve posture.
• To improve blood circulation in the affected spine for faster recovery.

It is worth paying attention to who should not engage in physiotherapy exercises.

Contraindications for exercise therapy

There are several reasons why it is not recommended to perform exercise therapy complex with cervical osteochondrosis:

• High blood pressure.
• Increased eye pressure, severe myopia.
• Violation of the heart rhythm.
• The period of exacerbation of osteochondrosis.
• Exacerbation of chronic diseases.
• Bad feeling.
• After surgery on the spine.
• Diseases nervous system with impaired coordination.

It is also necessary to stop exercising if there is a sharp pain, discomfort, nausea or dizziness.

Where does exercise therapy begin?

In order to start doing physical therapy, you need to prepare:

You can eat 2 hours before class. Do not exercise immediately after eating or on an empty stomach. You need to start exercising from 15 minutes, one approach for each exercise. If at the same time you feel good, you can gradually increase the number of approaches and the duration of classes, but not more than 45 minutes a day.

Exercise therapy for osteochondrosis of the cervical spine should be started only after a warm-up. It will warm up the muscles and prepare the body for. If osteochondrosis is diagnosed, then it is forbidden to start doing exercises without a warm-up, you can provoke an exacerbation.

The following exercises are used in the warm-up:

1. Walking.
2. Smooth body turns.
3. Hands up.
4. Rotation of the shoulders and shoulder blades at a slow pace and without sudden movements.
5. Slow head turns without sharp throwing and turning.

If there is a feeling of warmth in the muscles, then the warm-up was effective and you can proceed to the main set of exercises.

Sitting exercises

Exercise therapy includes exercises that can be performed in various positions. Let's start with a complex from a sitting position.

In the presence of cervical osteochondrosis, it is forbidden to perform head rotations, as there is a danger that the disease will worsen.

Lying exercises

It's best to relax your muscles shoulder girdle can be in the supine position. Such exercises will be necessarily included in the complex if physiotherapy exercises are recommended for you with osteochondrosis of the cervical spine. The photo below shows one of these exercises.

Lie down on a gymnastic mat, arms along the body.

1. Raise your head off the floor and hold for a few seconds.
2. Raise your arms up and slowly, without bending, lower your head. At the same time, stretch without taking your shoulders off the floor. Repeat 5 times.
3. From the starting position, raise your right hand up and pull it to left side, while straining the muscles of the neck and shoulder. Hold on for a few seconds. We do the same with the other hand. We repeat 15 times.
4. Bend your knees and pull them to your chest, while reaching for them with your forehead. Repeat 10 times.

When performing exercise therapy for osteochondrosis of the cervical spine, pain in the shoulder may appear when performing certain exercises. This is possible due to sudden movements or poor warming up of the muscles. If the exercises are performed correctly and slowly, you can feel how the muscles stretched, relaxed, and the pain disappeared.

Stretching the spine

Therapeutic exercise for osteochondrosis of the cervical spine must necessarily include exercises for stretching the spine. This will improve the condition of the back muscles, activates blood circulation in the lumbar region.

Results of exercise therapy

It should be noted that physical education for osteochondrosis of the cervical spine should be agreed with the doctor. It is he who will tell you which exercises are best suited. Regular classes, constant adjustment of exercises to improve efficiency will give a positive result. If you feel unwell, you should cancel classes and consult a doctor.

What can be achieved by performing regular physical exercises with osteochondrosis of the cervical spine?

• The muscles of the cervical region will be strengthened, their plasticity will increase.
• Blood circulation in the cervical region will significantly improve, and this will speed up the recovery processes.
• Gradually, the pain will go away, motor function will be restored.
• Posture will improve.

Therapeutic exercise is an excellent means of preventing diseases of various parts of the spine, while improving general state health, mood rises, muscles strengthen and you can get a good charge of vivacity.

Pathological changes in the cervical vertebrae develop slowly, gaining strength over the years. Its development can signal headache or pain in the shoulder, forearm, hands, numbness, burning, tingling in the hands.

Want to help yourself? On the third or fourth day of illness, when the pain subsides, do special gymnastics, which will help relieve exacerbation and prevent the recurrence of attacks.

And the doctor-rehabilitologist of the multidisciplinary medical consultative and diagnostic center "Izmailovsky" of the Federal State Budgetary Institution NMHC named after N.I. N. I. Pirogov of the Ministry of Health of Russia Maxim Khokhlov.

Exercise One

Starting position - standing, legs together, arms along the body.

Perform shoulder lifts up and down. Executed 20 times.

Photo: AiF / Alexander Izotov

Exercise two

Starting position - standing, legs together, arms along the body. Make circular movements with the shoulders (forward, backward), connecting the shoulder blades. Executed 20 times.

Photo: AiF / Alexander Izotov

Exercise three

Starting position - standing, legs together, arms spread apart, thumb directed towards the ceiling. Wrap your arms around your shoulders on both sides. The palms should lie on the shoulders, return to initial position. Executed 20 times.

Photo: AiF / Alexander Izotov

Exercise Four

Starting position - standing in an inclination forward (bend the lower back), legs shoulder-width apart, arms with dumbbells lowered down, relaxed. Raise your arms to the sides, bending them and connecting the shoulder blades. Executed 20 times.

Photo: AiF / Alexander Izotov

Exercise five

Starting position - standing, feet shoulder-width apart. Stretch your arm forward and bend at the elbow, reach with your palm a shoulder blade opposite to it. With the palm of the other hand, rest against the elbow and make springy movements back and forth. Swap hands and repeat the same. It is performed 20 times.

Photo: AiF / Alexander Izotov

Five steps from osteochondrosis

1. Properly equip your work and car seat by adjusting it to your height, use back support rollers, a circular pillow to relax your neck.
2. Do not talk on the phone with your head pressed against your shoulder while writing something down.
3. When working for a long time in a sitting position, pause every hour - get up from the table and walk around the room.
4. When carrying heavy loads that weigh more than 5 kilograms, distribute the load evenly between both hands.
5. Take chondroprotectors containing glucosamine and chondroitin sulfate, which can provide significant support to your spine by stimulating the regeneration of articular cartilage and slowing down the development of the disease.

Therapeutic exercises for osteochondrosis of the cervical spine is the main way to stop this disease. Any doctor will confirm this. When diagnosed with Osteochondrosis of the cervical spine, video gymnastics normalizes joint mobility and muscle fiber tone, strengthens the muscles of the neck, and also increases the elasticity of blood vessels and blood supply to the vertebral bodies and intervertebral discs.

Gymnastics of the cervical spine with osteochondrosis, combined with rhythmic breathing, will restore normal cerebral circulation. This will entail an improvement in mental performance - it will prevent the weakening of memory and help a better memorization process.

The vast majority of people go to the doctor if they have neck pain that is no longer tolerable. If they are not caused by other causes, for example, myositis or a fracture, then when clarifying the diagnosis using an X-ray or MRI image, as a rule, a polysigmentary type of the disease will be detected - the presence of at least one intervertebral hernia"surrounded" by protrusions of neighboring discs.

Exercise therapy exercises for cervical osteochondrosis in acute period and during exacerbation they solve the same tasks:

• help in the relief of pain;
• elimination muscle hypertonicity, promoting muscle relaxation;
• acceleration of metabolic processes;
• increased blood circulation and lymphatic outflow;
• promoting scarring of ruptures of the disc fibrous ring.

Tasks exercise therapy osteochondrosis cervical spine in the second period of treatment and during remission:

• preventing the development of uncomfortable or pain;
• improvement of tissue nutrition of the vertebrae and intervertebral discs;
• increased tone and strength of the muscle fibers of the neck and shoulder girdle;
• prevention of the formation of adhesions and osteophytes (inert growths);
• restoration and maintenance of the natural, physiological curvature of the cervical spine.

Do individual complex Exercise therapy for cervical osteochondrosis is necessary daily and several times. Only regular loads help you reach your goal.

Attention. The price of non-treatment or occasional classes is the progress of the pathology, which will necessarily end in a surgical operation, or the development of cervical myelopathy (destruction of the spinal cord), ending in paralysis and disability.

Contraindications

In this article, we present a selection of exercises that can be performed without almost everyone, without seeking approval from an exercise therapy specialist. However, this simple complex has its contraindications.

This complex Gymnastics for osteochondrosis of the cervical spine (video) is forbidden to perform if there are the following diseases or conditions:

• acute pain in any part of the spine;
• arterial hypertension or high blood pressure before the start of the lesson;
• increased intracranial or intraocular pressure;
• acute period of any disease, accompanied by a body temperature above 38 ° C;
• "fresh" craniocerebral injuries and concussions, an acute period after craniocerebral operations and interventions on the cervical vertebrae.

For your information. Breathing exercises with osteochondrosis of the cervical region, it is mandatory, and there are no restrictions for it. Breathing exercises in the supine position, accompanied by hand movements, are indicated even after serious abdominal or neurosurgical operations.

Forms of exercise therapy

The forms of prescribed exercise therapy depend on the period of the disease:

1. In the acute period or during exacerbation, treatment includes:

• isometric exercises for neck muscles with overcoming resistance;
• combinations static positions, contributing to the relaxation of the biceps, trapezius and deltoid muscle(see photo above);
• passive abduction of the arm, smooth swing movements in shoulder joints in an accessible amplitude;
• if necessary, a course of a special Kogan-Malevik post-isometric relaxation complex - tension of the shoulder muscles, followed by passive hand movements;
• breathing exercises.

1. In the second period and during remission, exercise therapy for cervical osteochondrosis video consists of:

• static (isometric) exercises for the muscles of the neck and shoulder girdle;
• pendulum swings and hand swings (ballistic stretching);
• exercises for the shoulder girdle with gradually increasing weights;
• slow and smooth dynamic movements in the cervical region;
• swimming.

On a note. In an acute period, do not forget to include in the complex exercise therapy exercises with cervical osteochondrosis chest and abdominal breathing. It will help to return the reduced excursion back to normal. chest, formed due to the unnatural position of the spine, which alleviated the pain syndrome.

Execution rules

Instructions for performing a selection of exercises Gymnastics for the cervical spine with osteochondrosis:

1. If necessary, exercises can be performed while sitting.
2. With instability of the cervical vertebrae and wearing a Shants splint, do the exercises as much as possible without removing the corset.
3. All dynamic movements should be slow and smooth, without jerks and jerks, and their amplitude should be maximum, but not cause pain.
4. You can take food 30 minutes after the end of the lesson, and the start of the complex should be only an hour after the main meal.

On a note. Before performing this complex Gymnastics for osteochondrosis of the cervical spine, the video shows self-massage of the neck muscles, rubbing an ointment or gel prescribed by a doctor or, for example, Dolobene-gel, Troxevasin-gel or Decontractile cream.

A selection of exercises and positions for the treatment of osteochondrosis of the neck

After a few minutes of self-massage, warm-up exercises should be performed. They are well known to everyone and do not require the placement of videos in this article.

So:

• Perform several movements in the cervical region in different projections:
  1. bending forward and backward;
  2. turns left and right;
  3. tilts left and right;
  4. moving the chin forward and backward (in the photo above - right-bottom);
  5. combined turns with an inclination;
  6. circular rotations clockwise and counterclockwise.
• Do any exercises to warm up your fingers.
• Warm up the joints and muscles of the shoulder girdle:
  1. synchronous and asynchronous lifting and lowering of the shoulders;
  2. simultaneous rotational circular movements in the shoulders.

Isometric tension of the muscles of the neck

Perform “tilts” of the head to the left, right, forward, back, as well as “turns” to the right and left, overcoming the resistance of the arm and remaining motionless, as shown in the photo above, in addition this exercise excellent prevention of cervical osteochondrosis.

Stick to the following algorithm:

1. Block: 3 seconds of tension (inhale through the nose) - 6 seconds of relaxation (exhale through the lips folded in a tube).
2. Repeat each block 3 times, then make one rotation of the head clockwise and counterclockwise.
3. Perform the first block with minimal, the second with medium, and the third with maximum muscle tension and pressure of the hand (arms). Thus, during the first two blocks, red muscle fibers will be trained and strengthened. capillary network, and during the execution of the third block, white muscle fibers will be turned on, the tension of which will strengthen the strength of the muscles and slightly increase their volume.
4. After a few days, increase the duration of tension to 4 seconds, and relaxation to 8. It is worth increasing the duration of one isotonic tension up to 7 seconds, no more. Exhalation and muscle relaxation in this case will take 14 seconds.

This exercise can be performed both standing and sitting in any position. Bend your arms and put your fingers on your shoulders, keep your elbows straight to the sides as shown in the photo above.

Make several movements with your elbows up and down, then 4-5 adductions in front of you and maximum dilutions back. After that, draw circles “forward” and “backward” with your elbows at the same time.

Important. During the exercise, the back and neck should be straight, and the crown should reach for the ceiling.

Strengthen the deltoid muscle

Connect your hands above your head in a "bear castle" as shown in the figure (1):

1. Tighten all the muscles of the body trying to break the "lock". Do isometric tension while holding your breath for 3 to 10 seconds (maximum). Then, as you exhale, relax your muscles, and do one Roundabout Circulation clasped hands once in each direction (in the figure - 2). Repeat this alternation of statics and dynamics (1-2) two more times. Do not forget that the tension strength should be weak at first, then medium, and the third time - maximum.
2. Put a "bear castle" in front of solar plexus, placing the elbows exactly to the sides, with the right hand “on top”. With a slight tension of the neck and shoulder girdle, while “hands go to break”, do 8-10 smooth movements elbows - one up, the second down (like a rocker). Then change the position of the hands in the castle, and repeat the movement.

Bear castle behind

Perform this exercise by alternating the position of the hands, spreading them through the sides. At the end point - in the lock, each time tighten your muscles more, observing the following time algorithm: first for 3 seconds, then 4, and so on up to 7. Do not forget that the back and neck should be straight.

Please note - the classic mudra (position of the hands) of yoga "bear castle" is performed by coupling four fingers without the participation of the thumbs, but the fingers should be tightly clenched into fists.

If this exercise is not available, then start with a light version with a towel, as shown in the photo below.

After a few weeks, the joints will develop and it will be possible to perform this exercise without a towel.

Grasshopper (Locust)

This posture will also help those who have problems with digestion, the genitourinary system and the prostate gland.

In the classic version, this yoga asana is performed lying down. Do not bend too much in the chest and tilt your head back. neckline and thoracic should be straight. Pay attention to the legs - the feet should not be spread wider than the shoulders, and the heels should "look" at the ceiling.

Position holding time: as long as you can, but no more than 3 minutes. However, for starters, you can perform lightweight options in a standing or sitting position.

Final exercise

This position is contraindicated for pregnant women, and for people with pathologies knee joints and diarrhea should be performed with caution.

At the end, we recommend performing an asana that will help put all the joints of the spinal column in a natural position. anatomical position, and will make trips to a chiropractor unnecessary. Take a position as close as possible to that shown in the photo above. By the way, the "lower" leg and bent arm can be straight.

With each exhalation, do a small "twisting" in the lower back, chest and neck. Try not to allow excessive bending of the spine, but only twist.

Time spent in the asana: from 5-10 seconds to 3 minutes maximum. Don't forget to do the exercise on the other side. After 6-8 weeks of daily practice, your position will be no worse than that of the instructor.

Therapeutic exercises for osteochondrosis of the thoracic region will be effective only if it is performed regularly, preferably daily. The price for refusing to perform and continuing a sedentary lifestyle is the return of all uncomfortable and painful sensations, as well as the progress of the disease, which threatens the occurrence of protrusions and hernias in the intervertebral discs.

Ecology of health: The study of any part of the spine should always begin with a massage to warm up ...

The study of any part of the spine should always begin with a massage for the purpose of warming. You can also use the imposition of hot wipes on this part of the spine.

Exercise 1

Sit on a chair with your torso straight and rest it firmly against the back of the chair. The spinal column should be in one straight line. The head is located at a right angle to the horizon line, the gaze is directed straight ahead. According to the traditional view, "the eye is the abode of the spirit," which indicates the need for focused attention. The shoulders should be lowered and relaxed in order to eliminate all tension in the back and the back of the head. Feet close to the floor, socks slightly apart.

The fingers of the unclenched hands are relaxed, the palms are laid one on top of the other and turned upwards. Close your eyes and remain completely still for some time, listening to your breathing and focusing on its rhythm.

bend left hand at the elbow and place the right elbow on the open palm of the left hand. Fist right hand rests on the chin, playing the role of a support. With jerky, gradually increasing movements, press your head on your fist (the action is performed while inhaling).

Exhale as you pull your head back and open your right fist. Perform exactly the same movement, switching hands. Repeat the movement 3-4 times.

Exercise 2

The starting position is the same. Place your palms on the back of your head so that your fingers are intertwined with each other. Inhale as you raise your head as high as possible, imagining that someone has grabbed one of your hairs and is pulling your head up vertically. Exhaling, return to the starting position. Repeat the movement 3-4 times.

Exercise 3

The starting position is the same. Place your palms on the back of your head so that your fingers touch the base of the skull at the first cervical vertebrae. Inhaling, turn your chin to the right and up until you feel a noticeable tension in the muscles of the left half of the neck. Exhaling, return to the starting position. Perform the same movement on the other side. Repeat both movements 2-5 times in a row.

Exercise 4

The starting position is the same. Place the index and middle fingers of your left hand on the third cervical vertebra(on its spinous process) and grab the chin with the right hand. As you inhale, pull your chin in small jerky movements up and down. Exhaling, return to the starting position. Then do the exercise by changing hands. Repeat both movements 2-5 times.

Exercise 5

The starting position is the same. As you inhale, slowly turn your head to the left. When it reaches its extreme position, try to move it even further with 2-3 short jerky movements of the head. Exhaling slowly, return to the starting position. Then do the same exercise to the right. Repeat both movements 3-4 times in a row.

Exercise 6

The starting position is the same. Having tilted your head to the left while inhaling, try (having reached the extreme position) to move it even further with the help of your hands, one of which is superimposed on the back of the head, and the other on the chin, performing 2-3 short, but not strong jerky impacts with them. Exhaling, return to the starting position. Then do the same movements to the right. Repeat the movements in both directions 3-4 times in a row.

Exercise 7

The starting position is the same. Tilt your head down while inhaling and, having reached the extreme position, try to move it even further with 2-3 short jerks. Exhaling, return to the starting position. Repeat the entire sequence of movements 3-4 times in a row.

Sitting with a straight torso, tilt the front of your head forward so that it resembles a "duck's head in flight." Having reached the extreme position, try to push it even further with 2-3 short movements. Repeat the entire sequence of actions 3-4 times in a row.

Most of the blood vessels that supply the brain run down the sides of the neck, covered by several layers of muscle. The exercises of this group contribute to their relaxation, and therefore to the best functioning of the mentioned vessels.

When performing this exercise, you can hear a slight crunch, which indicates the achievement of the goal: a highly desirable "movement" of the intervertebral cartilage. Exercise is useful for feeling tired, migraines and chronic rhinitis.

Exercise 8

The starting position is the same. While inhaling, slowly tilt your head as far back as possible (trying to avoid excessive muscle tension). Holding your breath, open your mouth wide, as if trying to swallow a large peach whole. Exhale as you return your head to the starting position. Repeat the entire sequence of movements 2-3 times in a row.

Exercise 9

The starting position is the same. As you inhale, slowly tilt your head as low as possible, trying to touch your chest. Having reached the extreme position, try to move it even further with a few short jerky movements. Exhaling, return to the starting position. Repeat the entire sequence of movements 2-3 times in a row.

Exercise 10

The starting position is the same. As you inhale, turn your head to the left and then to the right. From the extreme right position, turn your head again to the extreme left position, avoiding excessive muscle tension (the movement is performed on the exhale). Then perform the same rotation of the head in the opposite direction.

Note. It is not so much the head that rotates as the neck, which at the same time remains straight.

Perform exactly the same rotations of the head from one side to the other, increasing the amplitude of movements and their intensity, firmly resting one hand on the chin. published

The materials are for informational purposes only. Remember, self-medication is life-threatening, for advice on the use of any medicines and methods of treatment, consult a doctor.