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 in a standing position
- Stand straight, feet shoulder width apart (starting position). Slowly tilt your head to the side, hold it in this position for 10 seconds, strain your neck muscles, as if resisting an imaginary blow from the shoulder. You can create resistance by pressing the same side of your hand against the side of your head. Slowly return to an upright position. Repeat the tilt in the other direction and so on 15 times;
- Initial position. Bend your head slightly forward, hold for 10 seconds, also tensing the muscles or pressing your hand on the forehead/back of your head. Slowly turn your head back, but not all the way, so that the back of your head does not reach your back, hold for 10 seconds. Also repeat 15 times;
- Initial position. Turn your head to the side and rest your chin on your shoulder for 10 seconds. Repeat the turn in the other direction, and so on 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 and so on up to 10. This exercise is great to do in between work to relax the neck muscles and relieve tension inback.
A set of exercises in a lying position
- Lie on your back on a flat surface (floor, bed without a pillow). Raise your head above the surface, hold for 10 seconds, sit down, rest for 5 seconds. Repeat 7-10 times (after getting tired);
- While lying on your side, raise your head so that it is parallel to the surface, fix the position for 10 seconds, lower your head. Repeat the exercise 10 times on each side;
- Lie on your back, lift your head up, stretch your chin towards the ceiling (not your chest), hold for 10 seconds, return to the starting position, repeat 10 times.
Therapeutic exercises for the treatment of osteochondrosis of the thoracic spine
- Stand straight, feet shoulder width apart, back straight. Gently "bend" 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, tighten your shoulder blades, carefully tilt your head back and stay like this for another 10 seconds. Repeat 10 times;
- Standing straight, alternately raise your shoulders as high as possible, 10 times each. Then raise both shoulders at the same time, hold in the upper position for 5-10 seconds, relax. Repeat the same thing 10 times;
- Make slow circular movements with your shoulders, first back, then forward, 10 times in each direction;
- Stand straight, feet together, arms down along your body. Bend to the side, as if reaching the knee with your hand, fix the pose for 10 seconds. Now in the other direction, and so on 10 times;
- Place the fists of both hands on your back under your shoulders. Arch your back as much as possible while pressing forward with your hands. Stay like this for 5-10 seconds. Now gradually lean forward, arching your back and wrapping your arms around yourself. Repeat 10 times.
Therapeutic exercises for the treatment of osteochondrosis of the lumbar spine
- Stand straight, hands on waist, feet shoulder width apart. Slowly bend forward without arching your back. Reach out and support yourself as much as you can. Repeat 10 times;
- The position is the same as in the previous exercise. Do 10 side bends, bending your back as much as possible;
- Stand on all fours, back straight. "Walk" your hands to the sides so that your back is bent, stay like this for 10 seconds. Now in the other direction, repeat 10 times;
- Lie on the floor or bed on your back, relax. Tighten your abdominal muscles, as if pressing your back into the floor. Hold this for 10 seconds, then relax
- Also - lying on your back, legs bent at the knees. Reach the elbow of one hand towards the knee of the opposite leg, 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.