Exercises with cervical osteochondrosis at home. Gymnastics for Bubnovsky, Dikul, Shishonina, Butrimova, exercise in the morning. Reviews

Cervical osteochondrosis humanity is paying for the benefits of civilization, it deprived the need to actively and steadily move. Exit from adversity in the same place where the entrance - you must load the muscle as soon as possible, including regular exercise at home.

Efficiency and the use of physical therapy with cervical osteochondrosis

Pain, stiffness in the neck - this is the first signal of the degenerative changes in bone and cartilage, weakening the muscular system. There is a risk that the disease process starts in the lumbar spine, thoracic spine. In the advanced form osteohodroz lead to pinching of the nerves and blood vessels, cerebral blood flow disturbance, numbness different body sites, blocking the motor function.

Exercises with cervical osteochondrosis at home are able to return to health without drugs and expensive procedures:

• muscles will strengthen the entire frame depth by holding the correct position of the spine;
• rebound damping ability of intervertebral cartilage;
• freed of blood and lymph flow, metabolism is quickened, which will contribute to the resorption stagnation, swelling;
• leave baking and piercing pain.

When you can not do physical therapy with cervical osteochondrosis

Doctors do not recommend physiotherapy to patients with severe pain and poor health. More favorable is the recovery period.

In addition to acute and terminal (final) phase of cervical osteohodroza, exercise therapy is not indicated for:

• infectious, and other osteoporotic spine diseases;

  

• high temperature, pressure;
• bleeding;
• kardiopatologiyah;
• oncological diseases.

Localization and signs chondrosis individually, so the selection of a professional training program is required. This allows you to expand the range of patients even with severe inflammation and pain can help to gymnastics.

The complex isometric exercises for cervical osteochondrosis

Static feature Gym - no sweeping movements. Isometric serves 2 roles: it is a dynamic warm-up before the main part or gymnastics in cases where intense exercise are not yet available.

Attention! Avoid abrupt movements. Because of the inflammation, swelling in the area of ​​the vertebrae may have stabbing pain, dizziness, numbness.

Isometric exercises are the pressing head to the opposing hand.

Created several types of stops:

• back of the head;
• forehead;
• side regions.

Should start with short voltage (3), gradually bringing to 7. Please observe the rhythm of breathing.

The complex dynamic exercises with cervical osteochondrosis

The amplitude of motion, as well as static, involve not only the work of the neck muscles, but most of the musculoskeletal system (spine, back, waist, thorax, shoulders, and arms).

Exercises:

1. Lying on a flat bed, floor mat, press down on the pillow under his head for a few seconds. Constantly increase the effort.
2. Hands along the horizontal body, palms facing down. Lifting his head, turning his neck to the right and to the left.
3. From the same position to try to put his chin on his chest, to improve the flexibility of the adjacent spine.
4. Strive to get tightable chin towards your knees. Attention! The time of any charge for the neck - 10-25 min.
5. Dilute the arms to the sides, palms down. Simultaneously turns his head and body into differently constituted side (e.g., the head, left, right casing).
6. Roll over on his stomach. Lifting chin, turns his head to the side. In the next block to keep it looking right. Then add the rise of neck, shoulder.

Exercises with cervical osteochondrosis with a stick

A stick or length of the plastic tube are selected in such a way that the back is bent less than 70 °, when a straight arm holding an upper end.

Exercises with cervical osteochondrosis at home:

1. Standing shoulder-width apart, holding a shell outstretched arms. Synchronously rotated sideways upper body and arms.
   
2. In the same position to simulate a slowly rotating "propeller", omitting the alternating ends of the stick down.
3. Without bending your arms, first a few times to raise and lower shell, then go to the slopes.
4. From the position on the back straight to lift his hands and lowered their heads.
5. Just slowly move the shell horizontally from side to side over the body and head.
6. During the twisting motion to pull up arms describe an arc from side to side. Body and head still.

Exercises with dumbbells at cervical osteochondrosis

Strength training is allowed after the successful completion of the previous steps:

1. Perform with the weighting blows forward.
2. Synchronously raise the dumbbell from the chest to the side, to blade meshed.
3. Bend, shells pressed against the chest. Perform flapping like wings.
4. Raise their hands through the sides up, first from the shoulder, as the pumping muscle - from the waist, from the hip.

Gymnastics Doctor Bubnovskaya with cervical osteochondrosis

Exercises are performed mainly sitting:

1. In slow motion zoom ear to shoulder, fixing it in this position for a few seconds. Same with the other side.
   
2. Lower the head on his chest. Pull the neck forward and slightly upward. Go back. Attention! Bends his head back slightly - only to tension the front of the neck.
3. Straight back, head slightly back. I unit - turning left and right, II block - the same with the rise of the hands above the head and the contact fingers.
4. Left hand to put on the right shoulder, elbow forward. Turn your head to the left, to save some time to reach power.
5. Hands on his knees. Straightening, take them back to engage the thorax. In this case, the movement of the neck - up ahead.
6. Final hitch (relaxation) standing. Tilted his head helplessly describe an arc from shoulder to shoulder.

Gymnastics for Gitte with cervical osteochondrosis

VD Gitt - chiropractor, creator of the theory of small-amplitude therapeutic movements. The essence of his method is repeated many times 2 exercises that do not injure the cartilage damage.

Even with constrained neck homeopathically otdozirovannye movement carefully restore the supply of hard and soft tissues with blood, food, oxygen. For 3-4 months. enhanced shock-absorbing function, synthesis of joint fluid.

Exercises with cervical osteochondrosis at home:

1. Drawing a straight back in the chair to carry out small nod. The deviation from the vertical posture forward at least 25 and not more than 30 °.
2. Browsing to turn his head in both directions, wanting to express denial, denial. the rotation angle of the same.

Both phases are combined in gymnastics 1 hour, but with a small gap between them. Repetition - every hour during the day, at any convenient location.

Gymnastics Butrimova with cervical osteochondrosis

Dr. Butrimov supporter shirokoamplitudnyh movements, but it is extremely slow, like in weightlessness. Consciousness concentrated in the cervical spine, constantly tracking experience.

Gymnastics principle:

1. Initial posture - strictly vertical posture, hands on his belt. Chin pull forward as far as possible, and then to drag, as if there is a desire to show the double chin.
2. Run turns from side to side with an elongated chin.
3. Tilt your neck, move a little more down to pull up the whole collar zone. Erectile vertebra by vertebra. The head is raised and the latter goes back, stretching the front of the neck.
4. Make a right turn and twist of the neck (look over his shoulder).
   
5. Lower face down, repeating bends, but does not look over his shoulder and upward.
6. To bend his ear, turning the face up, with the desire to see the sky.
7. Led chin on the edges of an imaginary plate. First from one arm to another, craning his neck. Then, without stopping, continued retracted chin, close to the oval. The same in the other direction.
8. Throwing his head back, turn to the back and down a bit, looking at the floor.
9. Tilt your head to one side and look up, roll down the face and pull the collar area, roll to the other shoulder and look up, stand up straight and relax. The same in the other direction.

Practice Butrimova doctor gives consistent results after 5 months.

Shishonina gymnastics in osteochondrosis of the cervical spine

Complex A. Shishonina punctuated by static stretching of the neck and the surrounding departments. This technique works successfully against degenerative disc disease and ailments caused by it, against hypertension, chronic fatigue, insomnia. Classes are held during remission, sitting, 2 times a day for 2-3 weeks.

Upon the occurrence of relief can go to 1 time, then 3 times a week:

1. Already familiar head movement up and down, left and right, forward with a passage to the shoulder. The endpoints - stop for 9-15 seconds.
2. Strengthening stretch. Hand putting on of opposite shoulder without dropping the elbow. The head is turned toward the free shoulder and fall asleep in this position. Repeat several times on both sides.
   
3. Raise your hands above your head palm to palm (namaste). Left turn his head, then to the right, each time congealing on the voltage peak.
4. Tensely take his hands back and down, pulling on the neck like a soaring bird. To stand, to return to the original.
5. Sitting with a straight back and neck dissolve hands in hand, to fix the voltage across the neck area. After 5-fold diluted repetition hands on different levels - one above and the other below.

Gymnastics Dikulja from cervical and lumbar degenerative disc disease

AT. Dikul raised himself to his feet after a spinal fracture and head injury. The decisive condition for recovery, he believes perseverance in daily training.

First classic dynamic movements, which are repeated 10 times on the average rate and terminate its respective isometric stretching (30). For example, bending the head forward end by pressure head on hands on his head, then the forehead; tilts to the left shoulder - focus on the left hand, abandoned by the crown on the right ear.

In the middle of a familiar charge:

• circular movement of the shoulders;
• allocating one hand to the side and without a body attachment to her other arm;
• body tilts sideways with his arms above his head (with a stick, tape);
  
• shrug;
• shallow slopes of the body forward, arms in the castle in front of or behind him;
• movements that mimic podkatyvanie neck object located in front and on the sides.

Finally, stretching is carried out at 30:

• hand grip on the back (one on top of shoulder and the other from the bottom);
• pulling the right hand to the left and clicking with the left hand on her elbow or shoulder;
• a slight tilt to the side with a lowered hand, and the other is directed upwards.

The entire complex can be carried out on a fitness ball. The need to balance enhances payload.

Exercises on board Evminov with cervical osteochondrosis

Prophylactic honored coach B. Evminova is an inclined board with movable handrails. Its mesh on wall bars or rungs upper end is hung on the wire, changing the angle of inclination. The design allows for smooth stretching of the spine over the entire length, work to increase muscle tone in all departments.

Exercises at the dispensary are divided into 3 categories:

• sparing a small angle - from the BP swings, muscle spasms, circulatory failure;
• rehabilitation with an average slope - for recovery after injuries, operations;
• intense with an angle of 70-80 ° - to prevent, reduce the risk of recurrence.

gentle exercises	Lying on your back, grab rails over the head. A few seconds to pull the toes on, then relax. Bent knees sidetrack and return back side. Pull your knees as high as possible - at a time or simultaneously.
Rehabilitation	On his stomach to hold arms outstretched to the handrails. Pull the heel in the buttocks direction, 5-10 to relax. On the back lift first every knee to the chest, and later straight legs to an angle of 90 ° with the body and the board. Taps the side of the lower body, knees slightly bent. Turn on your stomach upside down, feet hooked on to the handrails. With his hands on his head open on the board and hold in the air upper body.
intensive course	To begin to make the steep slope rehabilitation exercises. Gliding across the board on his stomach, his hands gently tightened. On the back swing press down head, fixing at the top.

The complex of exercises for cervical-thoracic osteochondrosis Anna Kurkurinoy

Fitness trainer, the most powerful woman on the planet has created a large gym complex for the neck, withers, back, which eliminates painful problems and at the same time reducing weight. Their classes in the fitness center A. Kurkurina holds only under driving music.

Attention! Correctly dosed effort to cause their applications active zone feeling the heat, rolling in a slight burning sensation. But no pain!

Some of the exercises:

1. 5-8 min., With constantly lowered to his chest chin, lift your shoulders up and back slightly as smoothly lowered. speed, the minimum at the beginning of exercise, increases the time of completion.
2. Do each hand undulating motion from left to right and vice versa.
3. Fingers touch the shoulder of the same name, to throw them by the nape on the other shoulder, back to the first. Without stopping, a hand to straighten in the side and repeat several times, first the entire block. The same in the other direction.
4. From the position of the body along the straight arms springy retract. In addition to the direct appointment of exercise removes sagging skin under the arms.
5. Mark weighting 0.5 kg set bent arms on the sides of the chest (fists looking forward). Move the dumbbell back and forth with a small amplitude. At the same time actively working shoulder, back and neck muscles. After about 20 to relax as much standing in the initial position. Perform 2-3 sets, walk with time to 10. All training can consist of this exercise. When extreme fatigue, performed without weighting.
6. Slide each hand (straight) through the thigh and higher lifting and retracting the shoulder. Go to a reciprocating motion back and forth down the straightened hand. It has to work the blade area.
7. Make stretching, pushing back of the head on clasped hands. Then shallow crouch to hands met under the knees. Pulling up the back.
   
8. C dumbbells divert elbows back, opening the chest and closing his shoulder. The order of execution is similar to n. 5.
9. Foot to put forward, straight arms raised to the ceiling. Lean forward to his feet stretched out and got straight back load (2 min.). Relax "falling" to the floor with the hands-willed. The same on the other foot.

Gymnastics Norbekova with cervical osteochondrosis

Theoretician and practitioner of self-healing encourages physical activity under the control of consciousness.

Take the main vertical column, you need to present your posture beautiful, slender, and muscles strong:

1. Touching all the attention to the cervical spine, tilt your head to the chest. Pulling down the chin to the abdomen as a spring-neck, leaning slightly back. The same technique fasten the chin to the sky. Attention! All movements have Norbekova are a series of 8 times, first in one direction and then in another. The amplitude of the minimum, only to muscle tension.
2. Make springy slopes towards the shoulders.
3. Rotate the head in a circle to the left, to the right.
4. Concentrate a good mood for the thoracic region. Make the castle of crossed arms at the bottom, head to the chest. The force applied to extension withers up.
5. Bend the elbows on the sides of the body, fists facing forward. Springy lean to the left, down from this side of the shoulder. The right to raise the shoulder. The same in the other direction.
6. Brush to put on the shoulders. Make a series of turns back without the participation of the breast.

At the end of inspiratory hands up, feeling the lightness, youthfulness and health of the whole body. Dropping his hands as you exhale, imagine a full relaxation.

Regular classes normalize blood pressure in the head and body, enhance physical and mental performance, improve sleep.

Physiotherapy with cervical osteochondrosis of Evdokimenko

Academician of Medicine, who calls himself a doctor Evdokimenko calls on all reasonable people to use drugs as a last resort, preferring charge. His technique is useful both in chondrosis and with cervical myositis, a hernia, but only against the background of anti-inflammatory drug therapy in the acute period.

Thanks to a simple sedentary exercises 1-2 times a day in a month will change in the side of the recovery:

1. Warm up at a slow pace. Hands on knees, chin rests on the chest, without tilting goes up. Pulling back and front of the neck lung.
2. Direct head to turn on the right, return to the center, then to turn on the left. For this technique head ear to one shoulder, in the center, to the other shoulder.
3. After warming up, slightly bending his head down to rest against his hands on his head, to count to 7. "Drop" a relaxed head even lower with the hands, and again to count to 7.
4. The same technique tilts the head sideways. Hand side tilt creates stress on the crown.

professor of exercise Neumyvakina with cervical osteochondrosis

Gymnastics is quite complicated, requires some skill:

1. Lie down on the carpet, put under the neck 1.5-2 liter bottle of water (not complete, that there was a depreciation). Perform rocking his head back and forth, sideways in a circle.
   
2. Shoulders pressed to the floor, put his hands on them. 1 Move to the side of the head, to stop, to move second, stop. Thus move the blades on the floor headfirst.
3. Clasp hands knees bent. Jiggle back to a round in the longitudinal and transverse directions.
4. On abdominal stretch both arms forward and legs back to the spine stretched from neck to tailbone.

Exercising with cervical osteochondrosis by Tatiana Chekalova

All efforts are aimed at a slow stretching and kneading the neck. The basic posture - shoulders pressing into the ground, his neck - the sky. The amplitude increases gradually.

Exercises with cervical osteochondrosis at home:

1. Rocking his head up and down, right and left shoulder, accompanying the movement of the eyes. The neck is strong.
2. Swinging side by side with the emphasis on the upper stretch of the sky to the ear.
3. Draw ovals face on both sides, not leaning back.
4. Drawing a circle beard - to themselves, by themselves, like to the neck put in charge of the ball.
5. Hands in the castle placed on the forehead. Balk head for 3-4 seconds. Raise your head to the front of the neck muscle tension and relax.
6. After the stop head back, relax with a lowered neck.
7. After a stop in his hand on his temple, for example, to the right, left to stretch the neck with his left hand, superimposed over the top of his left ear. With the same hand back neck in a straight position. Tensile forces stretched to the side with his right hand - the palm down, fingers up.
8. Make cool down the rotation of the shoulders.
9. Dilute hand in hand thumbs up. At the same time to lower his head and turning thumbs down. Returning back to continue moving your thumbs on back. Head thrown back and up, straining the lateral neck muscles.

In conclusion, lie on your stomach or back, put the forehead or back of the head on his folded arms. In such a situation occurs and muscle regeneration time should be given as much continued charging.

Gymnastics Alexandra Bonin with cervical osteochondrosis

A sports doctor Bonin offers charging of arc trajectories:

1. Hands on inspiration soar above the head and slightly to the sides. Inspiratory connected at the top and lowered down. The neck is not involved.
2. Shoulders shrug draw arcs back and forth.
   
3. Neck kneaded feed forward.
4. Chin writes arc from the point of the slope to the breast to the shoulder and back. Just the other way.
5. Head and shoulder meet rising halfway.
6. Hands on the waist, his head straight. Chin moves along an arc from horizontal center passes over the shoulder slightly.

To hitch neck nose draws from shoulder to shoulder upward curved arc. To hitch arms do not need to hurry to shake them.

Breathing exercises Strelnikova with cervical osteochondrosis

Using active nasal breathing exercises create a positive internal vibration. Need to make a strong, noisy, but quick as a shot in the belly breath. Stretching the diaphragm itself then pushes the exhale.

BUT.Strelnikova, singer and singing teacher, adapted for counting the musical quarters:

• at the beginning of a series of 4 breaths, then 8;
• later 12 times 8, or 6 to 16 with a slight pause;
• only during the day you need to make up to 2000 breaths.

3 basic exercises of the upright:

1. Inspiratory arms sent to heteronymic shoulders as if want to hug, go back on the exhale.
   
2. Inspiratory turn sideways and squeeze fingers into fists, claws cat caught the mouse. Without going back to the center, on the way the diaphragm pushes the exhale. Continuing the movement to turn the other way, to breathe.
3. On the inhale lean forward, mimicking the pumping wheel pump on the exhale breath to rise and bend again. Full extension - after a series of 8-16 breaths.

Natalia Vandebeek: exercise with cervical osteochondrosis

The complex consists of static and dynamic warm core. The author has tried it out for yourself in the acute period.

In workout to do:

• circular motion shoulders together, alternately;
• However, with his hands on his shoulders;
• bringing together elbows: a front part of the rear extended downward hands behind his back - to a compound of the blades.

In the main part of a head to counteract 3-8 with:

• palm on his temple;
• brushes in a castle at the back;
• fist under the chin;
• palm on his forehead;
  
• knuckle near the corner of the mouth (elbow dismissed).

Total of 3 times in each direction with relaxation on a breath.

Qigong exercises with cervical osteochondrosis

East practice for the neck is performed in the morning and evening.

The main conditions:

• detachment from reality (you can close your eyes);
• mental monitoring of the pan and tilt of the neck;
• complete inner relaxation to open blocked energy channels;
• inhalation of a nerve healing of external energy (penetration represent white or light gold);
• breath nose, exhale mouth 2 times longer than inhalation.

The rest - the same pan, tilt. They can be done standing, sitting lying.

Yoga with cervical osteochondrosis

Poses yogis require balance. The complex begins with a meditation in the lotus position with legs crossed.

The body needs to relax, to calm down the mind:

1. Standing raise his hands above his head in namaste and your feet on your toes. Pull up (5 times).
2. Hands in namaste, leg bend and fasten side to the other knee. To stand as long as possible.
   
3. Become a dog in a pose with his head down - on the hands, feet, forming a straight angle limbs and pelvis raised. After standing from 3-5, podshagnut their hands up and slowly vertebra by vertebra.

Exercises on the bar with cervical osteochondrosis

Horizontal bars are in every yard, they can be used for sagging upside down, pull on your hands before and backwards.

Exercising in the pool with osteochondrosis of the cervical spine

At home, not everyone has the opportunity to engage in the pool, but some useful exercises you can do in the bath - turning head, pulling his knees. Wrinkled chondrosis cervical vertebrae at the same time aligned, the spine is stretched to 5-15 mm.

Directly in the basin need to swim 30 meters in 1 approach with an inflatable pillow in the arms, legs. It is useful to slide after the stroke, pushing the legs. The most suitable styles - on the back, breaststroke.

Overview of sports techniques reveals a lot in common. This once again confirms the effectiveness of the exercises at home. A tendency to deal with cervical degenerative disc disease is necessary for life.

Registration of the article: Lozinski Oleg

Videos about exercise with cervical osteochondrosis

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