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 in this position for 10 seconds, tense the neck muscles, as if resisting an imaginary blow from your shoulder. You can create resistance by pressing the same side of your hand to the side of your head. Slowly return to a straight position. Repeat bending in the other direction and so on. 15 times;
- Starting position. Bend your head smoothly forward, hold for 10 seconds, and also tense your muscles or press your hand to your forehead/back of your head. Slowly tilt your head back, but not all the way, so that the back of your head does not touch the back, hold for 10 seconds. Also repeat 15 times;
- Starting position. Turn your head to the side and stretch your chin to your shoulder for 10 seconds. Repeat the turn in the other direction and so on. 15 times;
- Sit or stand in a comfortable position. Count 0 with your chin to 10, then 1, 2, etc. act as if typing. This exercise is great to do between work to relax the neck muscles and relieve back tension.
A series 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);
- Lying on your side, raise your head 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 "round" your back, pull your chin to your stomach and your shoulders together. Stay in this position for 10 seconds, then slowly straighten your back, squeeze your shoulder blades together, carefully tilt your head back and stay like this for another 10 seconds. Repeat 10 times;
- Stand 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 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 the body. Hold the pose for 10 seconds, such as bending to the side, reaching your hands to your knees. Now in another direction and so on. 10 times;
- Place the fists of both hands on your back under your shoulder blades. Bend your back as much as possible while pressing forward with your hands. Stay like this for 5-10 seconds. Now slowly bend forward, bend 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 your back, feet shoulder width apart. Slowly bend forward without arching your back. Straighten 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, bend your back as much as possible;
- Stand on all fours, back straight. "Walk" your hands to the side, bending your back, hold for 10 seconds. Now in the other direction, repeat 10 times;
- Lie on the floor or on your back, relax. Tighten the abdominal muscles, as if pressing your back into the floor. Hold this for 10 seconds, then relax
- Also - lying on the back, legs bent at the knees. Extend 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 stretch your back as far as possible. Hold the position for 10 seconds. Repeat several times.