Exercises in cervical chondrosis in home video

A very important role in the treatment of chondrosis play exercise designed specifically to facilitate the patient's condition. Gymnastics in cervical chondrosis will strengthen the neck muscles, develop good posture and not to develop the greater curvature. Complex physical therapy won't cure you of cervical chondrosis, but will help to reduce pain and improve blood circulation.

Kak vypolnyat uprazhneniya pri shejnom hondroze?

The earlier you begin to apply the exercises when chondrosis neck, especially the early stages it will be possible to stop this disease and avoid complications. On the second and third stage of the disease is the appearance of intervertebral hernia, and as a result, compression of the spinal cord. Impaired joint mobility, there is a loss of the vertebrae. Gymnastic exercises when chondrosis is primarily intended to protect the patient from such troubles.

General rules of the gym when chondrosis

  • Follow the principle of "less is more". Even at work try to take a few breaks for a little workout.
  • Morning and evening exercise for cervical chondrosis in the standing position.
  • As a warmup between work and household chores in any place and at any time make 20 turns heads in different directions, and 20 slopes.
  • After gymnastics it is recommended to do massage.
  • Exercise for the shoulders combine with physical therapy for the neck.

A set of exercises when chondrosis

  1. I. P. - sitting. Straighten the back, head throw back. Slowly stretch the left ear to the left of the shoulder. The source position. 5 times on each side.
  2. I. P. - sitting, chin raised. Left turn the head to the maximum possible level. To return to the I. P. Then the same to the right. Repeat 5 times to each side.
  3. I. p. - hands on his head. Tense the muscles without moving your hands. Pressure builds up in the palms. Hold 5 seconds, then relax muscles. Repeat 3 times.
  4. I. P. - palm on his forehead. Neck muscles straining, hold 5 seconds, then relaxing. Repeat 3 times with each hand.
  5. I. P. - the hand on the right temple. Create pressure, straining the muscles of the neck. Count to five, then relax. Same thing — on her left temple. Repeat 3 times.
  6. I. P. - sitting, his head tip back, his back straighten. Neck muscles strain, his head gradually lowered so that the chin touched the chest. Repeat 5 times.
  7. I. P. - sitting, back to straighten. The head drops down, and turn without lifting, left and then right. To return to I. P. Repeat 5 times.
  8. I. P. - standing legs straight. Make turns from right to left, reaching as far as possible the chin.
  9. I. P. - lying on your back. Legs bent at the knees, pressed against the stomach. The head slowly lifted, to touch the forehead knees. Then straighten legs and then slowly lower the head. Repeat 3 times.
  10. I. P. - lying on his stomach. Legs and hands hold on the floor, slowly raise shoulders and head. Also slowly return to I. P. Repeat 5 times.
  11. I. P. - standing. Breath calm. Slowly "draw" the eight chin.

Exercises that you can do even at work

  • Touch the hand of forehead and head as if she resist a few seconds. Relax your muscles. Repeat 3 times.
  • Put his hand to the back of the head, again, "resist". Repeat 3 times.
  • Attach the arm to the head on the right side. Tighten your neck muscles to counteract the pressure. Relax. Then repeat the same with the left hand. Do exercise 3 times and with the other hand.
  • Tilting back your head and touch your ear first to the left shoulder and then to the right. Repeat a few times.
  • Throwing back your head, pull your chin to your chest. Create pressure in the muscles of the neck.
  • His head bowed down, rotate left and right several times.
  • Head rotation in a circle, first to the right, then after a short rest, to the left. Repeat 3 times.
  • Same rotation, just resting your palm on the left cheek. Then on the right.

Charging for thoracic

Allows to strengthen muscles of the trunk and intercostal musculature. Allows you to ease the pain in cervical chondrosis.

Warm-up:

  • A few minutes will be devoted to the walk. Step on full foot, aligning the head and shoulders.
  • Slowly turn to the right and to the left until you warm up.

Relaxation exercises in the cervical chondrosis:

  • Stand up, take hands "at the seams"
  • Strain the muscles of the hands, while holding the breath
  • Lower andlift shoulders
  • Straighten your back
  • Relax your body, free ' s hands

Twisting:

I. P. - standing, the back of the head lower down. Rotate the spine until it stops. Do until you feel warm. Hands move by inertia. The blades dissolve.

Exercises to strengthen lower back

This complex is also important, as a healthy back muscles help relieve pain in the neck in particular.

  1. Turn gently, using only your lower back, 7-10 times. This allows you to make the maximum movable vertebrae.
  2. Sitting on a chair, lower your chin to touch the breast. The back should be straight.
  3. Sitting on a chair, try to move the neck back and chin pulled forward. The back should be straight. Relax your muscles. Repeat 10-12 times.
  4. Standing. The elbow should rest against the table. The palm on the lower back. Rotate slowly lower back, trying to put pressure on the arm. Straighten up. Relax your muscles. The same repeat with the other side.
  5. Also standing up. Raise your shoulders as high as possible. Relax the muscles in the back. Lower the shoulders. Repeat a few times.
  6. Lying on the back. Isogenies to hand RUB the place between his shoulder blades. This exercise suggest to do after a massage or bath. This will improve blood flow and make exercise less painful.

Self-massage when chondrosis neck also helps to relieve pain, reduce muscle spasms and improve circulation. However, you need to learn how to do it correctly to avoid damage to already injured body. First, the movement should be soft, not much pressure. Sells a variety of vibrating massagers that can also be useful when chondrosis. Using them, don't forget to lubricate the skin with gel or oil.

samomassazh shejnogo otdela

In this disease it is necessary to remember that any gentle physical activity, such as walking outdoors, swimming, skiing would have on the body a beneficial restorative effect. Useful reducing excess weight and combating a sedentary lifestyle. Instead the whole evening to sit at the TV, take the dog and take a walk in the Park.

It is important to remember that all exercises to relieve cervical chondrosis is done slowly, slowly. In cervical chondrosis sharp jerks absolutely contraindicated. This medicinal effect is given regular exercise. No good will not watch torture myself once a week. Better to spend 5-10 minutes 3-4 times a day. For this your neck will say "thank you"! Don't forget to combine exercise with massage, baths, and if necessary, taking medications or injections, which will prescribe the doctor. Yes, and the set of exercises in cervical chondrosis and the technique of their execution is better to discuss with the doctor and physical therapist.