Therapeutic exercises for cervical osteochondrosis (exercise therapy) - examples of exercises

gymnastics for cervical osteochondrosis

Osteochondrosis of the cervical spine is an insidious disease. The age limit of the disease decreases every year, so now the problem of treatment of cervical osteochondrosis is more acute than ever.

Unfortunately, the penetration of medicine into different parts of the country is very undesirable, so self-prevention and home treatment is now very important.

We are assisted by various exercises and professionally designed exercise therapy (physical therapy complexes) for the prevention and treatment of cervical osteochondrosis.

Prevention of cervical osteochondrosis

Prevention of cervical osteochondrosis is massage and self-massage. Warming methods include massage, rubbing, rubbing, restoring blood circulation in the muscles, relieving tension in the neck muscles. You can do the massage yourself, by kneading and rubbing the back of the neck and the base of the skull, thus eliminating blood stasis and restoring blood circulation in the head.

The workplace should be comfortable. An ergonomic chair must be used. The elbows should be at table level, the back straight, and the computer monitor slightly above view. Here it is necessary to take breaks to reduce the static load on the rear.

The preventive measure for osteochondrosis is to exercise the cervical region. Less dangerous are isometric exercises, which consist of resisting the load for 5-6 seconds. The head resists the pressure of the palm. Exercises are performed smoothly, without sudden movements.

  1. Sit at a table with your back straight. Place your elbow on the table, press your ear to your palm, bend your head to your shoulder and move your hand against it. Hold for 10 seconds, 10 repetitions. The side muscles of the neck are strengthened. Repeat the same number on both sides.
  2. Sitting at the table, put your hand on the table with your elbow, rest your forehead on your palm, listen to your hand and press your head for 10 seconds. Repeat 10 times.
  3. Lie on your back. Bury the back of your head on the ground. Hold the position for 5-6 seconds.
  4. Lie on the floor on your stomach, press your forehead to the ground.
  5. Lie on the floor on your left side, your left hand on the floor, put your head on it and squeeze your head into your hands.
  6. The same goes for the right side.
  7. Sitting in a chair with a straight back, lock your fingers together, place them behind your head, and press your back against your fingers.
  8. Stand close to the wall, press the back of your head against the wall.

All of the above isometric exercises should be performed diligently for 5-6 seconds, after which slowly remove the tension and relax. Repeat 5-10 times.

The implementation of suspensions in the horizontal bar has a beneficial effect on the condition of the cervical section. You can hang with a wide and narrow grip for 30 seconds. Under the influence of its own weight, all the vertebrae of the spine stretch.

You should pay attention to your habits, not bend over at the table, maintain your posture, do not squeeze the receiver by holding your ear to your shoulder while talking on the phone. Be sure to take breaks every hour. Swimming is a good preventative measure.

You can perform a set of small simple exercises daily to prevent the disease. The program has exercises that are very accessible to perform. You can do small tests to determine the condition of the cervical spine: tilt your head back and forth, bend your shoulders, and turn your head left and right.

Normally, a person should bend his head 45 degrees, 50 degrees. Bending the head to the shoulder should be 45 degrees, turning the head 90 degrees in both directions.

Therapeutic exercises for osteochondrosis of the cervical spine

You can start therapeutic exercises only after the pain subsides. You can't train during an attack. Low-intensity isometric exercises are allowed after the attack, in which case the muscles tense and resist the load. The neck muscles create a muscular corset that holds the vertebrae firmly.

All exercises should be performed slowly, without bending and sudden movements. Before performing gymnastics complexes, you should choose an individual technique based on the opinion of an expert.


  1. Seating position, back and neck straight. Turn your head as far to the right and left as possible, but gently, not sharply. Repeat 10 times.
  2. Seating position, straight back and neck. Keep your head down and try to touch your chest with your chin. 10 repetitions.
  3. Sitting position, pull back the chin and neck, 10 repetitions.
  4. Sitting position, arms hanging freely across the body. Gently lift your shoulders and hold for 10 seconds. Rest. Repeat 10 times.
  5. Lying on a hard surface, knead the muscles of the neck and base of the skull for 4 minutes. Try intensive massage to improve blood flow.
  6. While sitting or lying down, rub the hard surface of the muscle between the shoulder blades and over the shoulder blades.
  7. In a circular motion, knead the muscles above the ear and behind the head.

A set of exercises combined with slow, calm breathing. Breathing helps to focus on exercise, helps to increase its effectiveness. It is recommended to repeat several times a day. The range of motion is small. The prone position helps to reduce the load on the spine, you can not try to do everything at once. The key is caution, consistency, and continuity.

  1. Lie on your back on the floor. One hand on the stomach, the other on the chest. Calm breathing - the stomach rises, then the chest. Take a calm, long breath. Try to make the exhalation longer than the inhalation. Speak freely and comfortably. Repeat 10 times.
  2. Lie on the floor on your stomach. Slowly raise your head, then your shoulders, then rest in front of you with your hands, lie down for 1 minute. Always try to remember about posture.
  3. My stomach is lying on top. The hands are located along the body. Free, turn your head slowly, try to touch the ground with your ears. Repeat 6 times left and right.
  4. Sitting position. Bend your head forward, then slowly bend your back until you stop, but not sharply, and not to the point of pain. Repeat 10 times.
  5. Sit at the table. Put your elbows on the table, put your head in your palms, press your forehead into your palms. Try to squeeze yourself as much as possible. Perform exhalation exercises. Repeat 10 times.
  6. Turn your head left and right 5 times in a row. If pain is felt, the movement of the jaw should be limited to the left shoulder, then to the right shoulder. Repeat 6 times.

Video tutorials on therapeutic exercises for cervical osteochondrosis

From the many video tutorials on therapeutic exercises available online, you can choose the most effective one for the treatment of the cervical spine. It is better to contact a specialist, follow the recommendations of existing chiropractors and trust their experience.

By combining the achievements of massage, self-massage, medical massage technology, controlling your posture and performing a set of simple exercises for the neck vertebrae, a person will gain lightness, freedom, relaxation of movements and perhaps forget about the presence of the cervix. osteochondrosis.