The exercises should be performed every day - the complex is quite easy to perform and does not require the use of any devices.
Complex 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, tense 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 a straight position. Repeat the tilt in the other direction and so on 15 times;
- Starting position. Gently tilt your head forward, hold for 10 seconds, also tensing your muscles or pressing your hand on the forehead/back of the head. Slowly tilt your head back, but not all the way, so that the back of the head does not reach the back, hold for 10 seconds. Also repeat 15 times;
- Starting position. Turn your head to the side and tuck your chin towards 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 very good to do between exercises to relax the neck muscles and relieve tension in the back.
Complex 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, lower, rest for 5 seconds. Repeat 7-10 times (when 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 to the ceiling (not to your chest), hold for 10 seconds, return to the starting position, repeat 10 times.
Therapeutic gymnastics for the treatment of osteochondrosis of the chest
- Stand straight, feet shoulder-width apart, back straight. Gently "arch" your back, pull your chin toward your stomach and your shoulders toward each other. Hold this position for 10 seconds, then slowly straighten your back, squeeze your shoulder blades together, gently tilt your head back, and hold 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 10 times;
- Make slow circular movements with the shoulders, first back, then forward, 10 times in each direction;
- Stand straight, legs together, arms down by your sides. 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 under your shoulder blades. Arch your back as much as possible while pushing forward with your arms. 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 the waist, feet shoulder width apart. Slowly bend forward without arching your back. Stand 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, arching your back as much as possible;
- Get on all fours, back straight. "Walk" your arms out to the sides so that your back arches, hold 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 you are 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 reach your hands behind your head and stretch your back as much as possible. Hold the position for 10 seconds. Repeat several times.