LG sets the following tasks: to strengthen the muscular corset of the neck, muscles of posture, arms and upper shoulder girdle; take off muscle tension; prevention of humeroscapular periarthrosis, individual treatment of defects in the feet, pelvis and spine. We strive to eliminate instability cervical spine.

Changes in the spine in osteochondrosis.

Osteochondrosis cervical spine

requires special approach from physiotherapy,

since this disease can affect cerebral circulation and on the condition of the upper extremities.

We will consider the most common diseases of the cervical spine:

NSOP (instability of the cervical spine),

SSPA (compression syndrome vertebral artery)

atlas subluxation.

Osteochondrosis of the cervical spine.

This is the same aging and wear of the vertebrae and intervertebral discs of the cervical region, as well as the lumbar and thoracic. The causes of occurrence are heredity, neck injuries (including birth injuries), manual “needlework” traditional healers, metabolic disorders, hypovitaminosis, hypodynamia, foot defects, scoliosis, different sizes lower extremities, curvature of the pelvis (when one side of the pelvis is higher than the other).

Great importance in the development osteochondrosis SHOP Chronic stress also plays a role, since under stress there is a subconscious protective tension of the muscles of the neck and collar zone. At this time, the movements become sharp, inaccurate, the spine is “compressed” by tense muscles, the intervertebral discs are also compressed, and there is a load on the ligamentous apparatus of the spine. Gradually appears instability of the vertebrae of the neck.

Back view. Atlas and the second (axial) cervical vertebra.

Instability of the cervical spine.

The cervical vertebrae experience less stress than the vertebrae of other departments. Therefore, their bodies are relatively small. The first two cervical vertebrae differ in shape from the rest due to the fact that they are connected to the skull and are involved in head movements. The cervical spine is more mobile than the thoracic and lumbar spine. So that the vertebrae do not move relative to each other, there is a ligamentous apparatus of the spine, and the state of the muscular corset of the neck plays an important role.

With instability of the vertebrae, the body seeks to protect the vertebrae from displacement, and on the bodies of the vertebrae grow osteophytes - bone processes, which, clinging to each other, gradually grow together, ensuring the immobility of the vertebrae.

The spine loses its flexibility. Osteophytes “scratch” the surrounding tissues, blood vessels and nerve roots when moving, which can cause pain and muscle tension, spasm of the arteries. When tilting the head to the side, a crunch is heard.

When irritated nerve cells ligamentous apparatus spine with unstable vertebrae, a pathological change in physiological curves occurs. In the cervical spine - smoothness of lordosis, which leads to a decrease in depreciation of the brain when walking, running and jumping.

Displacement (instability) of the cervical vertebrae contributes to the occurrence VBN ( vertebrobasilar insufficiency) : circulatory failure in the occipital part of the brain.

Two bones are involved in the connection of the spine with the skull: the occipital and atlas (the first cervical vertebra). But the second cervical vertebra (axial) is also involved in head movements.

The joints between the occipital bone, the atlas, and the axial vertebra are characterized by great mobility, strength, and structural complexity. They provide head movements: nodding, lateral tilts and rotational movements of the head.

("Yes-yes", "No-no", "Ay-yai-yai").

The second cervical vertebra (axial) has a tooth that is located in the bone-fibrous ring and is held during rotation by the ligament of the apex of the tooth, pterygoid ligaments and cruciate ligament atlanta. It is important to know here that the ligaments can be stretched (for example, when lifting a person (child) by the head). This can lead to instability of the cervical spine and subluxation of the atlas..

Displacement of the atlas relative to the second cervical vertebra.

dangerous for torticollis

osteochondrosis of the cervical spine.

Unfortunately,

some adults

raise children by the head

by the ears

to "show Moscow".

This is dangerous not only by the appearance of instability in the cervical vertebrae, but also by stretching of the vertebral artery and even the appearance of microcracks on it. inner wall which leads to scarring.

The surface of the vessel becomes uneven. This means that in uneven places there is a swirl of blood, which is why there is a predisposition in the future to the deposition of calcium and cholesterol in the places of swirls, as well as the formation of blood clots.

Torticollis with subluxation of the upper cervical vertebrae.

Subluxation of the upper cervical vertebrae.

In addition, children may be a developmental pathology ligament apparatus, structures of the vertebrae joint dysplasia and spinal discs, therefore there is a large danger of dislocation and subluxation of the upper cervical vertebrae. Atlas subluxation can occur during childbirth with improper management of labor and pathology of labor.

to restore range of motion shoulder joints, improve blood circulation and strengthen the strength of the muscles of the upper shoulder girdle ,

exercises for stretching the muscles of the shoulder girdle and relaxation.

It is necessary to pay attention to strengthening posture (isotonic exercises)

and individually.

Collar - bandage is assigned

to relieve head pressure on the cervical vertebrae

and to protect the cervical region from displacement of the vertebrae.

The collar prevents sharp

inaccurate movements in the neck.

With prolonged wearing of the bandage, the neck muscles atrophy.

Therefore, it is necessary to wear a medical collar in a dosed manner.

Inflatable collar for stretching the cervical spine.

Needs to be done isometric exercises

to strengthen the muscles of the neck.

fingers; on balance and coordination of movements.

Isometric exercises help

increase muscle strength without active muscle movements.

Conditions are created when the muscles resist

pressing on a limb or pulling.

Isometricexerciseswith osteochondrosiscervical spine it is advisable to perform in front of a mirror to control the position of the head. At first, you can practice in a collar - a bandage.

Therapeutic exercises for osteochondrosis of the cervical spine.

Isometric exercises.

We start the load from 3 seconds, gradually bring it up to 7 seconds over several days. We do 3 sets of each exercise. Between sets, rest with muscle relaxation is 2 times longer than the load. So, for example, with a resistance load of 5 seconds, the rest between sets will be 10 seconds, and with a maximum load of 7 seconds, the rest will be 14 seconds. Relaxation occurs better on exhalation.

Do not perform resistance loading for more than 7 seconds. We count the seconds like this: "Twenty-one, twenty-two, twenty-three ..." - and so on (for "honesty").

Concentrate on your feelings. Think about your recovery.

Perform the beginning and end of the exercises smoothly, without sudden movements.

one). "Hands like ropes." First, relax the tense muscles of the upper shoulder girdle. Standing, hands down. Swing the body with small turns to the right - to the left, the arms "dangle like ropes", the muscles of the arms and upper shoulder girdle relax.

Sit on the edge of the seat of the chair so that the weight of the body is distributed on the feet, control your posture.

2). Put your hands on your forehead, elbows to the sides, do not throw your head back. Gently press your hands on your forehead, the head resists pressure, remaining in its original position.

Hold resistance for 3 seconds.

Gently remove your hands from your forehead, lower them down, shake, relax.

Rest 6 seconds.

3). Put the brushes on top of each other (you don’t need to link them into the “lock”), put them on the back of your head. The elbows are spread apart.

Gently press the back of the head with your hands, the head does not move, hold the resistance of the head for 3 seconds and gently remove the hands, lowering them down, relax.

Rest 6 seconds. Run 3 times.

4). Sitting on a chair, place your right hand on the right side of your head so that thumb was under the ear, and the rest of the fingers were directed upwards. The right hand is laid aside.

Gently press your hand on your head, hold the resistance for 3 seconds.

Just gently remove your hand down, rest and relaxation for 6 seconds. Perform 3 times.

five). Repeat the same on the left side.

6). Sitting on a chair, squeeze the brushes into “cams” ​​and put them on top of each other. Place your chin on top of your fists.

Now, with your fists, gently press on the chin from the bottom up, the head does not move and resists pressure.

Hold the tension for 3 seconds and gently remove your hands.

Lower your arms down, relaxing. Rest is 2 times the pressure time. Listen to your feelings. Run 3 times.

7). "Wagons". Straightened arms to the sides, fingers pointing up. Simulate an attempt to push and hold the cars with your hands.

Rest is 2 times longer than the load. 3 times.

We push the wagons aside.

8). "Break away from the walls." Straightened arms to the sides, brushes unbent, fingers up. Imagine that the palms are glued to the walls. Tighten your muscles as if you are trying to break away from the walls. Hold tension for 3 seconds. “Drop” your hands down, shake, relaxing your muscles. Rest 6 seconds. 3 times.

We take our hands off the walls.

nine). "Giri". Hands down, muscle tension, simulating lifting heavy weights. Hold tension for 3 seconds. “Drop” your hands down, shake, relaxing your muscles. Rest 6 seconds. 3 times.

Giri.

10). "Get out of the hole." Arms along the body, hands extended. Imitate an attempt to push off with your hands from the stove or get out of the pit (hands stretch down, shoulders up.

There are no visible movements.

Hold tension for 3 seconds. “Drop” your hands down, shake, relaxing your muscles.

Rest 6 seconds. 3 times.

We get out of the hole.

eleven). "Pushing the wall." Hands bent in elbow joints, palms "rest" against an imaginary wall. Simulate pushing or attempting to move a wall.

Hold tension for 3 seconds. “Drop” your hands down, shake, relaxing your muscles.

Rest 6 seconds. 3 times.

We push the wall.

12). "Take your palms off the wall." The arms are bent at the elbow joints, the palms “rest” against an imaginary wall. Mentally imagine that the palms are glued to the wall. Simulate an attempt to tear your hands off the wall. Feel how the muscles between the shoulder blades tense up. Hold the tension for 3 seconds. “Drop” your hands down, shake, relaxing your muscles. Rest 6 seconds. 3 times.

Take your hands off the wall.

13). "Let's hit the ceiling." Raise your hands up. Mentally "rest" your hands on the ceiling. Imitate raising the ceiling: arms reach up.

Hold tension for 3 seconds. “Drop” your hands down, shake, relaxing your muscles.

Rest 6 seconds. 3 times.

We hit the ceiling.

fourteen). "Delta - 1". The right hand is raised from below forward at an angle of 45 0, the left hand exerts pressure on the forearm of the right hand, counteracting its lifting.

Hold tension for 3 seconds.

We press on the right hand, the right hand resists.

We relax the muscles of the hands.

15). "Delta - 2". Hands down. Grab the right hand with the left hand behind the forearm closer to the wrist joint.

The right hand tends to move back, and the left prevents this movement. Hold tension for 3 seconds.

“Drop” your hands down, shake, relaxing your muscles. Rest 6 seconds.

Do the same on the other side. 3 times.

Do not let the right hand move back.

Relax your arms and upper shoulder girdle. Hands like ropes.

16). "Buddha". The arms are bent at the elbow joints at an angle of 90 0 and pressed to the body.

Take the forearms to the sides around the axis of the shoulder, mentally stretching the tight elastic band.

Hold tension for 3 seconds.

“Drop” your hands down, shake, relaxing your muscles. Rest 6 seconds.

3 times.

"Buddha". Initial position.

"Buddha". We simulate stretching a tight elastic band.

17). "Chain". With half-bent fingers, hook on each other (One hand is turned up with the back side, the other with the palmar side).

Simulate an attempt to break the chain. Hold tension for 3 seconds.

“Drop” your hands down, shake, relaxing your muscles. Rest 6 seconds.

Do the same on the other side. 3 times.

Trying to break the chain.

"Chain". Let's change the position of the hands.

eighteen). "Breast". Hands below behind are clasped in a "lock". Take straightened arms back to 30 0. Bend the chest forward.

Hold tension for 3 seconds. “Drop” your hands down, shake, relaxing your muscles.

Rest 6 seconds. 3 times.

19). "Dome". Look straight ahead, do not throw your head back. The arms are straightened and raised above the head, the palms are joined.

Press palms on each other. Hold tension for 3 seconds.

“Drop” your hands down, shake, relaxing your muscles.

Rest 6 seconds. 3 times.

twenty). "Trapeze". The right arm is bent at the elbow joint, the elbow is raised at the level of the neck. The left palm lies on the elbow joint of the right hand.

The right hand tends to move to the side - back, the left - counteracts the abduction of the right shoulder to the side. Hold tension for 3 seconds.

“Drop” your hands down, shake, relaxing your muscles. Rest 6 seconds.

Do the same with the left hand. 3 times.

Do not let the elbow move to the side - back.

21). Press palms on each other. Hold tension for 3 seconds. “Drop” your hands down, shake, relaxing your muscles. Rest 6 seconds.

We press our palms against each other.

22). "Rubber". (Qigong). Standing, legs together, arms along the body.

1- Slowly raise your arms through the sides up, close your hands in a “lock”, (hands pressed to your ears).

2- Turn your palms out and stretch your arms up, heels down, mentally stretching the spine like an elastic band. Hold tension for 3 seconds.

Don't stand on your toes.

3 - 4- Unhook the "lock" and lower your hands through the sides down, relaxing them.

3 times.

"Rubber". Ref. position.

"Rubber". Raise your arms up to the sides.

"Rubber". Brushes in the "castle".

"Rubber". Turn your palms out and reach up with your hands, down with your heels.

"Rubber". Lower your arms down to the sides.

We relax the muscles of the hands.

If performed correctly, you will feel a surge of energy: it will become hot, the skin of the face will turn pink.

24). "We draw figures with the nose." Exercise for the joints of the upper cervical vertebrae with subluxation of the atlas. Take a cocktail tube with your lips and draw figures (circles, squares, triangles, spirals) with this tube for 3 minutes. Avoid sudden movements. Joints love smooth movements. Only the head moves, the neck is motionless. Maintain your posture.

Swimming is useful for osteochondrosis. Check with your doctor about this.

Therapeutic exercises for osteochondrosis of the cervical spine it is better to perform before any work in order to prepare the muscles for the load. If the time to complete all exercises for osteochondrosis of the cervical spine is not enough, I recommend performing isometric exercises with pressure on the head and resistance of the head: on the forehead, back of the head, chin, sides of the head to strengthen the muscular corset of the neck (five points). And the exercises "Tear off the palms from the wall" and "Dome" - for posture.

Get started and physiotherapy exercises for osteochondrosis of the cervical spine will play its magic role for your health. Remember that the state of the SHOP affects cerebral circulation.

Nina Petrova.

Therapeutic exercise (exercise therapy) for cervical osteochondrosis - important aspect therapy for this disease. Systematic exercises eliminate unpleasant symptoms such as spasms, dizziness, migraines, numbness of the extremities. Blood circulation improves, muscles acquire tone and strength, vertebrae straighten. You just need to choose the right complex and start exercising regularly.

Exercise therapy for cervical osteochondrosis is carried out in the absence of acute pain symptoms. With the help of gymnastics, muscles are worked out, increasing their flexibility and plasticity. Blood circulation increases in hard and soft tissues, the spine and muscles around it receive more intensive nutrition. Active blood circulation delivers to the problem area large quantity oxygen and nutrients while removing waste products and toxic substances. Helps cleanse the body and lymphatic system, helping to remove waste elements or harmful microorganisms from the intercellular space.

Exercise therapy can be done at home using a rubber band (expander)

Cervical osteochondrosis is a common disease of our time. Owners of "sedentary" professions are especially susceptible to this problem: programmers, accountants, office workers. They spend most of the day in a forced posture at the table. Naturally, few of them remember correct posture and preventive five-minute sessions. Asymmetric postures, neck drawn into the shoulders, lack of rest - have an extremely negative effect on the spine. But not only professional costs are to blame for cervical dysfunction. Poor service can serve:

• excess weight;
• disturbed metabolism (deposition of salts);
• sedentary lifestyle;
• hereditary predisposition;
• sleeping in an uncomfortable position, on an uncomfortable mattress and pillow;
• bad habits: alcohol, smoking.

Dystrophic changes in the spine provoke neuralgia, which means pain. As a result, the head may feel dizzy, the hands go numb, the person will periodically feel like “shooting” between the ribs. Symptoms are not fatal, but unpleasant, because they worsen general well-being, reduce the quality of life. How to help yourself without resorting to medication? There is a way! It is simple, does not require material investments, which means it is publicly available. This is a complex of physiotherapy exercises (LFK), specially designed for the cervical spine. More specifically, he is not alone. There are many opinions and approaches on how to protect yourself from problems with cervical discs.

Exercise therapy is a set of special exercises for rehabilitation and prevention. They must be performed smoothly and in a gentle mode. The main goal is deep muscle relaxation. You need to accompany the implementation of the complex with proper breathing. The cervical region is the most mobile, and a sharp, careless movement can provoke pinching of blood vessels and disruption of blood circulation.

Exercises are static - fading in a certain position - and dynamic.

Therapeutic gymnastics causes such positive changes in the cervical region:

• increased blood circulation;
• muscle training;
• normalization of vertebral mobility;
• increase in range of motion;
• restoration of nerve endings.

With the help of exercise therapy, it is possible to comprehensively improve the body. With a small caveat: the patient must be prepared for moderate physical activity. Muscular-articular gymnastics also implies the absence of concomitant diseases, which are contraindications.

Contraindications and side effects

You need to know that, alas, physiotherapy exercises are not useful for everyone, and in some cases it is prohibited. If such diseases have been previously detected, one should refrain from physical activity:

• severe degree of myopia;
• decompensated diabetes mellitus;
• arterial hypertension;
• pathologies of blood clotting (predisposition to bleeding);
• tachycardia and arrhythmia;
• recovery after spinal surgery (early period);
• vestibular disorders;
• diseases of the central nervous system with impaired coordination of movements (ataxia);
• acute stage of the disease (any);
• infectious diseases.

Elderly people should be especially attentive to contraindications for exercise therapy.

If, while performing the next exercise, you feel dizzy, pain, nausea, or other discomfort- you need to stop it and move on to the next one. In the case when the whole set of exercises causes discomfort - hurry to consult a doctor to choose another system that will take into account individual characteristics.

Indications for therapeutic exercises

There are special complexes of preventive exercises to prevent the development cervical osteochondrosis. This is especially true for people after 40 years, when the cartilage begins to thin, and the joints lose their former ease of movement.

Some doctors consider osteochondrosis a purely commercial diagnosis. After all dystrophic changes spine is not a disease, but a sign of aging.

The doctor will prescribe therapeutic exercises if osteochondrosis of the cervical region has already found itself in a number of manifestations:

1. Pain of a vertebrogenic nature, myelopathy (originating from the spine);
2. The danger of fusion of the vertebrae, due to damage to the intervertebral discs;
3. Clinical symptoms of the disease:
   • crunching and soreness when moving the head;
   • pain in the neck, radiating (radiating) to the back of the head, arm, shoulder;
   • numbness and tingling of the extremities, discomfort and burning in the interscapular region;
   • headache that goes from the back of the head to the temples;
   • dizziness with sudden movements;
   • weakness, weakness, loss of tone.

If other symptoms are present: tinnitus, visual disturbances- it is advisable to check for the presence of concomitant diseases (hypertension, cardiovascular disease). And only then proceed to physical therapy.

Preparing to do the exercises

The correct organization of exercise therapy begins with the determination of a suitable complex and familiarization with the instructions for performing gymnastics. Rules to follow:

1. Before physical education, it is necessary to ventilate the room, wear comfortable clothes.
2. 1-2 hours before physical activity, it is advisable to eat, not too dense, but nutritious enough.
3. Movements should be smooth, unhurried. It is worth complicating them gradually: moving from basic to more complex.
4. You need to monitor your well-being during each exercise, breathe correctly. If you are worried about pain or discomfort, then it is better to stop, or move on to relaxation or stretching exercises. At the same time, a little discomfort is acceptable.
5. Pay special attention to correct technique. Posture should be slender, shoulders and head should be even.
6. It is important to be regular. Ideally, practice every day, if this does not work out, then at least once every two days.

A specialist physiotherapist will help you choose a set of exercises that is useful for a particular stage of the disease. His advice will depend on physical training patient, comorbidities, and duration of last exacerbation. It is possible to join exercise therapy both in special rooms at the clinic and at home. Optional.

What can not be done by patients with osteochondrosis:

• not shown to engage in exacerbations;
• it is forbidden to lift weights - this can provoke a deterioration in well-being;
• unnecessary concussions are not recommended: running, jumping, throwing something;
• people with osteochondrosis should not hang on the crossbar, take poses with an emphasis on hands.

A person who played sports before the diagnosis can continue their usual workouts, having previously corrected them. The doctor will help to exclude risky exercises leading to the complication of the disease. Otherwise, you can not stop the usual activities.

Method of execution and stages of exercises

There are different approaches to solving the problems of cervical osteochondrosis. The most popular of them are well known: these are the author's methods of domestic scientific medicine(Bubnovsky, Shishonina), and complexes of traditional teachings of the East (qigong, yoga), this also includes the development of alternative areas of treatment (Norbekov, Popov). Exercises can be dynamic, static, isometric. The methodology for their implementation is determined by how the authors see the problem and its causes.

The main rule of any medical complex: gradual gradual transition from simple to more complex exercises. Don't expect too fast results. The disease does not come at once, its development takes years. Also, healing is a slow process, but the main thing is to start it. Regularity and constancy are important postulates of classes. Success can be achieved by persistent training with the indispensable observance of safety precautions, and with an eye to contraindications.

A set of exercises Shishonin-Bubnovsky

Professor, Doctor medical sciences CM. Bubnovsky, the founder of kinesitherapy (kinesis - movement + therapia - treatment), at one time independently recovered from severe injuries sustained as a result of an accident. Bubnovsky says that neck pain occurs in spasmodic muscles. And you need to act on them. How? Movement! His method is therapeutic application a certain set of correct movements (from simple to complex). Thus, the processes of cell nutrition, including metabolism in bones and muscles, are gradually restored by neuroreflex. In the treatment, special rehabilitation simulators (suspended sling systems) are used, but not necessarily. There are exercises for practicing at home, without auxiliary shells. Portable sports equipment can also be used, such as an expander, fitball, back roll, etc. Therapeutic effect closely related to the technique of correct breathing during training. According to Bubnovsky, it should be diaphragmatic, in other words, you need to breathe with your stomach, and not with your chest.

Kinesitherapy consists of active exercises (physiotherapy exercises, games in a mobile form) and passive procedures (massage, mechanotherapy, stretching).

In gymnastics according to Bubnovsky, the emphasis is on strengthening the skeletal muscles. Their work affects all body systems. After all, it is the muscles that a person is able to control according to own will, unlike other major systems in the body.

Candidate of Medical Sciences, Academician A. Yu. Shishonin proposed a set of simple but effective exercises that do not require additional devices and are performed in a sitting position. A medical and preventive complex was developed in the clinic of Shishonin's colleague - Dr. Bubnovsky. Hence its double name.

It is used for the treatment and prevention of diseases:

• cervical osteochondrosis;
• vegetovascular dystonia (VVD);
• migraines and dizziness;
• hypertensive syndrome;
• violations of the daily rhythm (sleep and wakefulness);
• memory and concentration disorders.

Shishonin sees the main problem of impaired health - circulatory failure. The reason is the spasmodic muscles of the neck, which swell and compress the nerve endings, blood vessels. Hence the pain, dizziness, mental retardation.

The Shishonin-Bubnovsky home complex consists of 7 exercises and is aimed at stretching and relaxing the cervical region. Recommended for people different ages, subject to compliance correct technique and no contraindications. Perform each exercise 5-10 times:

1. Sitting and keeping your back straight, gently lower your head to one shoulder and hold in this position for 30 seconds. Slowly return to the original position. Do the same on the other side.
2. Gently lower your head to your chest (the chin touches your chest), fixing it in this position for half a minute, then slowly stretch your neck forward and lift it up.
3. Leaning your head, slowly turn it to the right, then to the left, stopping in each position for 30 seconds.
4. The right hand is placed on the left shoulder, the elbow is raised. Then you need to slowly turn your head towards the raised hand (in this case to the right). Hold this position, pay attention to muscle tension.
5. It is performed as an exercise from paragraph 3, only the position of the hands changes: they are connected and raised above the head.
6. Sitting straight, put your hands on your knees. Next, fasten your hands and slowly wind them behind your back, stretching your neck up.
7. Stretching and relaxing the neck muscles, it completes the complex. Stand up straight, arms along the body. Stretch your neck forward and turn your head left and right, trying to reach your shoulder with your chin.

Such gymnastics is indicated for people with sedentary work, prone to stress and psycho-emotional overload. It will not harm those who abuse irrational nutrition, which affects the deposition of salts in the joints.

Gymnastics against neck pain (Bubnovsky) - video:

Healing system Norbekov

According to alternative medicine specialist M. S. Norbekov, the cervical spine should be trained in isolation. This means that the upper and lower thoracic regions, as well as the lumbar, remain motionless.

The main movements in his gymnastics: flexion - extension, twisting - untwisting, straightening - compression. Breathe only through the nose. In the nose, oxygen is ionized, and so the blood absorbs it better.

Norbekov's exercises for the neck (perform each 10-15 times):

1. In a sitting or standing position, with a straight back, the shoulders are fixed motionless, clasp the palms and place them in front of the eyes. You need to stretch the top of your head in the direction of the ceiling, trying to look out from behind the "fence" that the palms form. Stretching the neck with the help of only the cervical vertebrae, turn the head to the right and left.
2. Straighten up, raise your chin, looking into the distance. Begin to smoothly slide your chin down your chest until it stops. The neck is moderately tense. After completing the reverse slide, return to the starting position.
3. Keeping an even posture, gently move your head back, touching the back with the back of your head, while pressing your head into your shoulders. Then slowly tilt your head forward, continuing to pull it into the spine, begin to slide your chin along your chest in the direction of the navel. You need to perform the exercise without tension, gradually adding reinforcement.
4. The spine is straightened, the shoulders are immobilized. Gently tilt your head to one side, alternately to each shoulder. Try to achieve maximum range of motion. It won't work right away, but it will get easier after a while.
5. The head is exactly in line with the back. Move your eyes smoothly to the right, then to the left, while turning your head in the direction of your gaze, bringing it to the stop, trying to look behind your back. Do it without stress.
6. Mentally draw an imaginary axis, one end of which passes through the nose, the other through the back of the head. Turn your head around such an axis, moving up and to the side. This exercise is performed in three versions: the even position of the head, its tilt forward, or the head is thrown back.
7. Keep your back and shoulders straight. Stretch your neck forward, parallel to the floor, pointing your chin up and to the sides: left and right.
8. Perform rotational movements of the head, smoothly rolling it over the shoulders. Do it in a relaxed, stress-free manner.

Cervical exercises additionally train vestibular apparatus relieve dizziness. A person ceases to be motion sick in transport, and even seasickness disappears. I must say that Norbekov pays special attention to mood, offering to mentally draw images of youth and health in the problem areas of your body, which are aimed at exercises.

Complex of longevity and rejuvenation from Popov

Folk healer P.A. Popov advises, before starting exercises on the cervical spine, lubricate the sore spot with a pre-prepared ointment: mix camphor oil, finely grated ginger and horseradish in equal amounts. So the effect will be better. Additionally, if the temperature in the room allows, wear a sweater with a high neck. There are a few more recommendations before starting physical activity:

• the gymnastic complex is performed on a hard surface;
• doing each exercise, you need to try to strain all the muscles of the body;
• breathe evenly, in time with the movements. Make sure not to hold your breath;
• pay all attention to the part of the body that you are currently working on;
• you need to start with a small number of repetitions and a small intensity of movements;
• the appearance of discomfort in the first 1-2 days after physical education is acceptable. If you feel worse immediately after doing the exercises, consult a doctor. He will advise on the advisability of continuing them;
• the optimal time for Popov's gymnastics is in the morning after waking up and in the evening before going to bed. At the same time, the doctor believes that each person has the right to individually determine the time for charging and its frequency;
• the first results can be felt in 3-5 days, but you should not expect an immediate miracle. Improvements come gradually, but subject to the regular implementation of the complex.

Examples of exercises (repeat 8-10 times each):

1. Lying flat on your back, smoothly, but with effort, rotational movements(around the axis - the spine) turn your head left and right until it stops. This exercise is especially effective for dizziness, tinnitus, headaches.
2. IN horizontal position on the back, arms extended behind the head and clasped together, bend the knees, and raise the pelvis and keep it on weight. Vigorously and smoothly tilt your head forward with your hands, while the pelvis simultaneously goes down, but without touching the floor. Return to the reverse position. Exercise normalizes the processes in the cervicothoracic region.
3. Lying on a bench, or on two closely standing chairs, hang your head and neck over the edge of the bench, clasp your hands and stretch them behind your head. In the lower back, try not to bend too much, lowering your head as low as possible, turn it left and right until it stops.
4. In the same position as exercise No. 3, tighten the muscles of the arms and shoulders, and vigorously (but not abruptly) raise the arms together with the head in the direction forward and upward, so that a semblance of oscillation is obtained.

All exercises should be performed with caution by older people. Ideally, you need to get the approval of your doctor.

Qigong gymnastics

Alternative oriental medicine brings to our attention its own way of prevention and treatment of the cervical spine. This is qigong gymnastics - a traditional Chinese system of breathing and physical exercises, supposedly an offshoot of Chinese martial arts training.

Exercise examples:

1. In a standing or sitting position, the body is relaxed, warm up your hands by rubbing them against each other. Next, alternately rub the back of the neck with both palms using moderate force. Movement to make 8 times. After that, alternately rub the side surfaces of the neck - 8 times. Then, with the outer side of the palm, make 8 similar movements from the lower jaw to the place above the jugular fossa (tiantu point).
2. Being in the same position, bring your hands back, clasping them together. While inhaling, stand on your toes, raise your head, and press your hands on the lower part of the neck (dazhui point) in the upward and forward direction, gradually increasing the strength moderately. Run 8-10 times.
3. Standing straight, the chin is lowered to the chest, smoothly make circular movements with the head to the right, then to the left. During the exercise, you can mentally imagine the circles described by the head during rotation. Repeat 10 times.
4. Starting position of exercise No. 3. We turn our heads, rolling our chin over our chest, drawing a semicircle from right to left as far as it will go, and back. Only the head moves. Repeat 10 times.

These exercises for beginners are easy for anyone to do. But we must remember that qigong is also a spiritually oriented practice. It also includes meditative preparation: visualization and concentration of attention on specific images, sounds, and special breathing techniques.

Qigong: cervical warm-up - video

Isometric exercises

Exercises based on the principle of statics and counteracting the resistance of various objects for 5-10 seconds. Aimed at the study of skeletal muscles. Such gymnastics is suitable for recovery after injuries. She is careful with soft tissues without harming the musculoskeletal system.

Exercise examples:

1. In a standing position, the shoulders are slightly laid back, the posture is even. Raise the right arm bent at the elbow to the side, the palm is parallel to the head. Rest it on the side of the head just above the ear. With the hand we try to tilt the head in the opposite direction, at the same time resisting with the head, with the help of the neck muscles. Run 3 sets of 5 seconds. Do the same with the left side.
2. Place your hands in the castle under the chin and moderately press on it from the bottom up. At the same time resist with the head, without changing its position. Run 3 sets of 5 seconds.
3. Place your hands in the castle on your forehead, trying to tilt your head back. Resist with your head for 5 seconds. Do 3 sets.
4. We put our hands in the lock on the convex part of the back of the head, putting pressure on the head, trying to tilt it forward. Resist with your head for 5 seconds. Repeat 3 times.

An important point of the complex is that it is the head that should provide resistance to the hand, and not vice versa.

Isometric exercises for cervical osteochondrosis and cervical instability - video

Possible consequences or how not to overdo it?

It is ideal to engage in exercise therapy under the supervision of the attending physician. A professionally selected load, immediate adjustment of the execution technique are advantages that will help you get the benefit, avoiding possible negative consequences.

The most common cause complications after physiotherapy exercises - unjustified zeal of the patient. Not particularly paying attention to the technical correctness and contraindications, people begin to actively engage in. According to the principle: the more (faster, stronger) - the better. However, in the case of therapeutic exercises, this is, to put it mildly, not so.

Therapeutic physical education and sports are different concepts. The goal of therapy is not Olympic records or winning competitions. The task of exercise therapy is to restore the health and physical potential of the body. If the rules say to do the exercise 15 times, and you feel unwell, you should not try to finish the repetitions through force, blindly following the instructions. In the process, you need to listen to the body and notice its slightest clues. It is better to do less, but technically with high quality.

Inaccurate or abrupt movements during spinal stretching can cause microdamages: tears and cracks. Which over time will turn into a hernia.

Exercises to stretch the vertebrae are useful in recovering from injuries, but their relevance in degenerative processes causes heated debate among doctors.

The consequences of a negligent approach to exercise therapy can be:

• sudden pain from a sprain
• muscle spasms;
• disc microcracks.

At sharp pains and sprains urgently need to stop active actions. It is recommended to make a cold compress, take a painkiller, and lie down for a while. If the pain does not go away for several days, you should see a surgeon or traumatologist. He will prescribe an X-ray or other examination - at his discretion. For a while, refuse the procedures that caused complications. This does not mean that exercise therapy is contraindicated for you in the future. But it will be necessary to adjust and change the approach without fail. To begin with, to cure the complications that have arisen.

This article is about exercises for the 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 emotional state 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 (for working with emotions, there are various techniques and exercises, 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. 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 call constant pressure 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 the correct posture, do exercises and work with emotions. Especially if you are concerned 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 connected mainly 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 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, 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 upper limbs. Exercise also improves blood flow to the brain, and therefore reduces the risk of stroke. The therapeutic effect of this complex is based on the study of the deepest muscles of the 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. To receive you need to 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.

Surgical oncologist, higher medical education majoring in Medicine.

Spinal osteochondrosis can cause a lot of trouble. Independently improve physical and emotional well-being, protect the body from the occurrence of exacerbations of the disease in the future, exercise therapy for osteochondrosis of the cervical spine will help.

Regular exercise reduces the risk of recurrent exacerbations, reduces chronic pain in the neck and shoulders, restores sensitivity and strength in the hands, trains the vestibular apparatus (which reduces dizziness and headache).

It is better to start exercise therapy classes under the supervision of an instructor so that he teaches you how to perform all the exercises correctly. In general, the gymnastic complex, which includes blocks of isometric (without moving parts of the body in space) and dynamic activity, is simple to perform, and everyone can do gymnastics at home.

Every patient with cervical osteochondrosis who is engaged in exercise therapy should know this.

Therapeutic exercise for cervical osteochondrosis should not be carried out during an exacerbation of the disease. No need to try to "stretch" the neck, "disperse" the pain, somehow affect your condition. If you feel worse, contact a neurologist immediately!

If during X-ray or palpation of the spine, the doctor (neurologist) has determined that you have instability of the cervical vertebrae, be sure to visit an orthopedic salon or pharmacy and purchase a special soft neck collar. He will save you from dangerous complications when doing exercises.

Shants collar

Osteophytes - styloid bone growths visible on the x-ray of the spine - another reason to be more scrupulous about the choice of exercises for exercise therapy. With osteophytes, active movements in the cervical spine during dynamic training should not be performed, otherwise you risk damaging the nerve trunks that run in the neck area with osteophytes.

Six exercises of the isometric complex

At isometric gymnastics the trained area of ​​the body does not shift in space: that is, there will be no tilts, turns, swings here.

You or your partner put pressure on a part of the body, and the forces of the muscles counteract this pressure. The number of repetitions of the exercise of this complex of exercise therapy for cervical osteochondrosis depends on the degree of your preparedness: it can be 3-4 repetitions on each side, and 6-8. The duration of the counteraction to the applied force during the execution of each repetition is 5-6 seconds.

The starting position in all exercises below is sitting exactly on a chair, feet shoulder-width apart.

№1

With the palm of your hand, press on the temple and cheekbones on one side ( left palm- left cheek, right palm - right cheek).

Tighten the muscles of the neck, resisting the arm.

Repeat on the other side.

№2

Lock your fingers. In this position, press on the forehead with palms facing it.

Straining your neck, resist the pressure.

№3

Place your hands under your chin, closed into fists, and press your chin from the bottom up.

Without moving your head in space, resist.

№4

Interlock your fingers behind your head in a lock. In this position, press on the occipital-parietal region with your hands, as if trying to lower your head to your chest, and create resistance with your head.

№5

Place your right hand with an open palm in the area of ​​\u200b\u200bthe left cheek and cheekbone. Press your hand on your face, as if trying to turn it to the right. Create resistance with the muscles of the neck.

Repeat the exercise for the opposite side.

№6

Lower your head to your chest and cross your arms at the back of your head. Press your hands on the back of the head, and with the forces of the neck muscles, counteract in such a way as to slowly return the head to a vertical position.

Ten exercises of the dynamic complex

Important Rules

When performing this type of exercise therapy, it is important not to overdo it:

• You can not make full turns of the head around / counterclockwise.
• The maximum tipping of the head back is fraught with deterioration of the condition, therefore it is contraindicated.
• Movements should not be abrupt, impetuous: do everything slowly, leisurely.
• Since osteochondrosis of the spine is often accompanied by posture instability, dizziness, physiotherapy exercises for cervical osteochondrosis should be carried out in a sitting position on a chair.
• The number of repetitions is 5-8.

Exercises

(if the table is not fully visible, scroll to the right)

Initial position	The exercise
1. Sit with your back straight on a chair, legs slightly apart. Stretch your arms in front of you with your hands forward.	Clench your hands into fists - unclench them. Do the exercise several times, then shake your hands.
2. Sit on a chair, feet in front of you shoulder width apart, hands on your knees.	Raise your straightened arm out to the side, parallel to the floor. Without sudden movements, turn the torso together with the arm in one direction, with the other hand - in the other direction (left hand - turn the body to the left, right - to the right).
3. Sit on a chair, legs slightly bent at the knees, place your hands on your waist.	Tilt your head to the left and right, as if trying to reach the corresponding shoulder with your ear.
4. Sitting position on a chair. Bend your arms as much as possible at the elbows (hands on the shoulders).	Through the sides, raise bent arms to a position parallel to the floor and lower back.
5. Sitting, rest your hands on the seat of the chair on the sides of the body.	In this position, perform circles with the shoulder girdle, first clockwise, and then counterclockwise.
6. Sitting position.	With a small amplitude, turn your head left and right (as if looking left, then right).
7. In a sitting position, clasp your hands in front of you in the castle.	Raise your arms in this position up to the level of your head, then lower them down.
8. Sitting position, hands on the chair seat.	Tilt your head on your chest - return to a vertical position.
9. Continue to sit in your chair. The arms are extended down along the body.	Bend your elbows, sliding your torso with your palms up toward your armpits. In the same sliding motion, return your hands to their original position.
10. Sit on a chair. Hands at the seams.	Raise your outstretched left hand in front of you no higher than shoulder level. Palm down. At the same time, take the straightened right hand back (palm up). Repeat for the other hand.

Conclusion

Of course, physical therapy is not a panacea, and in order for help with osteochondrosis of the spine to be as effective as possible, a whole range of measures is needed, including medications, manual therapy, physiotherapy.

But exercise therapy for osteochondrosis of the cervical spine does not require special equipment and even significant space in the room; many exercises can be performed even at the workplace. And this is a great opportunity for every patient to help themselves. Regular physical therapy exercises have a beneficial effect not only on the course of the disease and the symptoms of the disease, but also on the mood, relieving patients of feelings of depression, blues, fatigue, and even depressive disorders.

Owner and responsible for the site and content: Afinogenov Alexey.

Exercises for cervical osteochondrosis occupy the main place in the treatment of the disease.

Exercise #2: position on the chair. The back is straight. Nod your head forward, try to touch chest chin. Repeat the exercise 10-12 times. Such gymnastics for the neck with osteochondrosis will relax the posterior cervical muscles and improve your well-being.

Exercise #3: stay seated in a chair, keep your back straight. Move your chin back and forth in a horizontal line without straightening your neck. Do the exercise 12-15 times. These movements perfectly relieve muscle tension if you work in one position for a long time, for example, at a computer.

Exercise #4: sit down at the table. Keep your back and neck straight. Rest your elbow on the table with one hand. Place the palm of the same hand on your temple. Tilt your head towards the stubborn hand and hold for 7-8 seconds, trying to counteract this movement of the palms. Do 10-12 repetitions. This exercise will perfectly strengthen the lateral muscles of the neck.

Exercise number 5: body position is the same. Rest your head on the palm of your hand, which is resting your elbow on the table. Press your forehead against your palm, lingering for 7-8 seconds, trying to counteract this movement. Repeat the exercise 10-12 times. Such gymnastics for the neck will not only strengthen the front muscles of the neck, but will form the correct posture.

Exercise number 6: continue to sit at the table with a straight back. Stretch your arms along the body. Raise your shoulders as high as possible for 10 seconds, do not take your hands away from the body. Do 10-12 repetitions. With this exercise, you can stretch and relax the lateral muscles of the neck.

Exercise number 7: sitting on a chair, do self-massage of the neck muscles. Gently knead them with your fingers for 4-5 minutes. Such self-massage will improve blood flow to the brain and help get rid of headaches.

Exercise number 8: in the same position, do yourself a self-massage above the shoulder blades and, if possible, between them for 5-6 minutes. Rub and knead the muscles, this will relax them, improve blood circulation and relieve headaches.

Exercise number 9: Sitting in a chair or lying on a bed, massage your temples with your fingertips for a few minutes. This will help relieve dizziness and headaches.

Exercise number 10: lying on the floor in a position on your stomach, raise your head then your shoulders, then rest your hands on the floor and linger for 1-1.5 minutes.

Exercise number 11: lying on the floor in a position on the stomach, and arms along the body. Turn your head slowly to one side and the other, trying to touch the floor with your ears. Repeat 10 times to the right and left.

Exercise number 12: get back on your feet. Place your feet shoulder-width apart. Bend your arms in front of you at the elbow joints. Pull your elbows back as you inhale, and forward as you exhale. Do this exercise 5-6 times.

Exercise number 13: in the same position, perform circular swings to the side - 10 times forward and 10 times back.

There are many more different exercises for the prevention and treatment of cervical osteochondrosis, which a specialist in exercise therapy can acquaint you with.

Gymnastics for the neck with osteochondrosis is an integral part of the treatment of this disease.

Simple yet at the same time effective exercises will improve your blood circulation, strengthen the muscular corset and improve spinal mobility, increase the range of motion in the neck and upper limbs, as well as help restore nerves and reduce pain.