Therapeutic exercises for the treatment of osteochondrosis

27 October 2023

The exercises should be performed every day - the complex is quite simple to perform and does not require the use of any equipment.

A set of exercises while standing

Stand straight with your feet shoulder-width apart (starting position). Slowly tilt your head to the side, hold it in this position for 10 seconds, tense your neck muscles, as if resisting an imaginary impact of your shoulder. You can create resistance by pressing the same side of your hand on the side of your head. Slowly return to a straight position. Repeat the tilt in the other direction, etc. 15 times.
Starting position. Gently tilt your head forward and hold it for 10 seconds, also tensing your muscles or pressing your hand on the forehead/back of your head. Slowly tilt your head back, but not completely, so that the back of your head does not reach your back, and hold for 10 seconds. Repeat this 15 times as well.
Starting position. Turn your head to the side and stretch your chin to your shoulder for 10 seconds. Repeat the rotation in the other direction, etc. 15 times.
Sit or stand in a comfortable position. Make a movement with your chin as if you were writing the number 0, then 1, 2, etc. until 10. This exercise is very suitable for taking a break in between to relax the neck muscles and relieve tension in the back.

Lie on your back on a flat surface (floor, bed without a pillow). Raise your head above the surface, hold for 10 seconds, lower and rest for 5 seconds. Repeat 7 – 10 times (if you get tired);
While lying on your side, raise your head parallel to the surface, fix the position for 10 seconds and lower your head. Repeat the exercise 10 times on each side;
Lie on your back, lift your head, stretch your chin towards the ceiling (not your chest), hold the position for 10 seconds, return to the starting position and repeat 10 times.

Stand straight, feet shoulder-width apart, back straight. Gently arch your back, pull your chin toward your stomach and your shoulders toward each other. Stay in this position for 10 seconds, then slowly straighten your back, squeeze your shoulder blades together, gently tilt your head back and stay in this position for another 10 seconds. Repeat 10 times;
While standing upright, alternately lift your shoulders 10 times as high as possible. Then raise both shoulders at the same time, hold in the upper position for 5-10 seconds, relax. Repeat the same 10 times;
Make slow circular movements with your shoulders, first back, then forward, 10 times in each direction;
Stand straight, legs together, arms along your body. Bend to the side as if reaching your knee with your hand and fix the pose for 10 seconds. Now the other way and so on 10 times;
Place the fists of both hands behind your back under your shoulder blades. Arch your back as much as possible while pushing forward with your hands. Stay like this for 5 – 10 seconds. Now slowly lean forward, arch your back and wrap your arms around yourself. Repeat 10 times.

Stand straight, hands on hips, feet shoulder-width apart. Slowly lean forward without arching your back. Sit up straight and lean back as much as possible. Repeat 10 times;
The position is the same as in the previous exercise. Do 10 side bends, arching your back as much as possible.
Stand on all fours, back straight. "Walk" your hands to the side so that your back arches and stay like that for 10 seconds. Now repeat in the other direction, repeat 10 times;
Lie on the floor or bed and relax. Tighten your abdominal muscles as if you were pressing your back into the ground. Hold this for 10 seconds and then relax
Also - lying on your back, legs bent at the knees. Reach the knee of the other leg with the elbow of one hand, now with the other elbow. 10 times on each side;
Now stretch your arms behind your head and stretch your back as much as possible. Hold the position for 10 seconds. Repeat several times.