Exercises should be performed every day - the complex is quite simple to perform and does not require the use of any devices.
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 that position for 10 seconds, tense your neck muscles, as if resisting an imaginary shoulder blow. You can create resistance by pressing the same side of your hand to the side of your head. Slowly return to a flat position. Repeat the tilt in the other direction, and so 15 times;
- Starting position. Tilt your head forward smoothly, hold for 10 seconds, also straining your muscles or pressing your hand to the forehead/back of your head. Slowly tilt 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;
- Starting position. Turn your head to the side and stretch your chin to your shoulders for 10 seconds. Repeat the turn in the other direction, and so 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 very good to do between work to relax the neck muscles and relieve tension in the back.
A set of exercises in the lying position
- Lie on your back on a flat surface (floor, bed without pillows). Raise your head above the surface, hold for 10 seconds, lower, rest for 5 seconds. Repeat 7-10 times (as you get 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 tall, feet shoulder-width apart, back straight. Slightly "hunch" your back, pull your chin towards your stomach, and your shoulders towards each other. Stay in this position for 10 seconds, then slowly straighten your back, squeeze your shoulder blades, carefully tilt your head back and stay like that for another 10 seconds. Repeat 10 times;
- Standing straight, alternately raise your shoulders as high as possible, 10 times. Then raise both shoulders simultaneously, 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, hands down along the body. Bend to the side, as if reaching your knee with your hand, fix the pose for 10 seconds. Now in the other direction, and so 10 times;
- Place the fists of both hands on your back below your shoulder blades. Arch your back as much as possible while pressing forward with your hands. Stay like this for 5 - 10 seconds. Now gradually lean forward, arch your back and wrap your arms around you. Repeat 10 times.
Therapeutic exercises for the treatment of osteochondrosis of the lumbar spine
- Stand straight, hands on hips, feet shoulder width apart. Slowly lean forward without arching your back. Straighten up and lean back as far 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;
- Get on all fours, back straight. "Walk" with your hands to the side so that your back is curved, stand like that 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 and 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 extend your arms behind your head and straighten your back as much as possible. Hold the position for 10 seconds. Repeat several times.