Stereoscopic neck gymnastics. Isometric gymnastics for the cervical spine

Isometric exercises for the cervical spine are physiotherapy, which is used to treat spinal diseases. During the manipulation, the muscles tense, but their contraction is not observed. Isometrics ensures increased muscle strength and complete relaxation.

The disease develops due to other pathological processes in the body or against the background of exposure to provoking factors. Osteochondrosis of the cervical spine is formed due to metabolic disorders. It is diagnosed in patients who lead a sedentary lifestyle. The disease appears after birth injuries to the spine and with its mechanical damage. Developmental anomalies are a common cause of the disease.

Patients with pathology experience pain in the neck, which radiates to the shoulder and arm. If a person coughs, sneezes or exercises, this leads to an increase in the severity of the symptom. When turning and tilting the head, a crunching sound appears. The pathological process is accompanied by numbness and tingling in lower limbs. Patients complain of headaches and dizziness.

Six isometric exercises

At home, with cervical osteochondrosis, it is enough to regularly perform 6 exercises, which will have a positive effect on the result of treatment:

The fingers are folded into a lock and located in the back of the head. You need to press your fingers on your head, which should resist the pressure. This workout tightens and strengthens the neck muscles.
The left palm is placed on the right cheek. A person should try to turn his head to the side with his hand, and resist this movement with his head. After returning to the original position, the manipulation is performed in the second direction.
The head turns to the left side, and the hand is placed on the opposite temple. The patient should try to raise his head, counteracting this with the palm of his hand. Next you should return to initial position and repeat the exercise for the second side.

Set of exercises

The fingers are clenched into fists, which must be marked under the chin. In this position, you need to try to tilt your head down.
The patient tilts his head forward, trying to touch his chin to his chest. The hands are placed on the back of the head and put pressure on the head, which you need to try to lift.
The left palm is placed on the corresponding cheek. In this case, the patient should try to tilt his head to the right side. The muscles resist this. At the next stage, manipulation is carried out on the other side.

Isometric gymnastics should be performed in strict sequence, which will have a positive effect on the treatment process.

Important Rules

During treatment cervical osteochondrosis and hernias with the help of exercise therapy, it is recommended to take into account certain conditions. Before carrying out the manipulation, it is necessary to determine the presence of a contraindication - exacerbation of the disease. It is also necessary to follow certain rules:

If the cervical or lumbar region is affected, then before gymnastics, warm up the muscles.
Physical education for cervical osteochondrosis should be used on a regular basis.
During the exercise period, it is strictly forbidden to throw your head back or make sudden movements.
During classes, a person’s posture should be straight.
A set of exercises for patients should be selected by the doctor in accordance with the severity of the pathological process.
Sweeping and sudden movements are strictly prohibited. IN otherwise The spine or muscles may be injured.
If unpleasant sensations appear, the exercise should be stopped.

Correct posture

If instability is observed in the collar area, the patient must strictly follow all the rules, which will have a positive effect on the result of treatment and eliminate the possibility of complications.

Exercises

For cervical osteochondrosis, it is recommended to do gymnastics, which will provide training and strengthening of the arm muscles. The effect of physical education is aimed at improving cerebral circulation, which helps fight headaches. After the manipulation, swelling in the area of the tumor is reduced.

Features of the exercises

Ten exercises of the dynamic complex

To achieve the highest therapeutic effect, the patient is recommended to perform a daily set of 10 exercises, which are performed in a standing position:

We place our feet shoulder-width apart and place our hands on our waists. We tilt our head first to one side and then to the other, trying to reach our ear to our shoulder.
We remain in the same position. We tilt our head, trying to touch our chin to our chest.
We connect our legs together and lower our arms. Slowly raise left hand to a horizontal position and turn to the side along with the body. After this, the turn is carried out in the second direction.
We are in the same position and raise both arms to the sides. After that, we move them up and join our palms. We return to the starting position.
In a standing or sitting position, we bring and spread the shoulder blades.
We remain in the same position, bend our arms slightly at the elbows and imitate the style of breaststroke swimming.
In the same position, turn your head to the left and right sides alternately.
We bend our arms at the elbows and place them on our shoulders. We commit rotational movements V shoulder joints one way or the other.
We remain in a standing position and perform breathing exercises. During inhalation, the stomach protrudes, and when exhaling, it retracts.
In a standing position, both hands are placed in horizontal position. As you inhale, they move apart, and as you exhale, they return to their original position.

Effective physical education

Osteochondrosis of the cervical spine is a serious degenerative-dystrophic process that requires timely and adequate treatment. When the first signs of pathology occur, the patient is prescribed therapeutic exercises. The set of exercises must be performed in accordance with established rules, which will have a positive effect on the result of therapy.

Today we will talk about such a complex as Dr. Borshchenko’s isometric gymnastics for the spine and joints. We'll tell you who these exercises are suitable for and what their contraindications are. And most importantly, we will indicate in detail the technique for performing some of them.

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What kind of system?

Vertebrology is a branch of medicine specializing in the study and treatment of the spine. And one of the main postulates in the treatment of not only the back, but also all joints of the body is the need physical activity.

Vertebrologist specialist Igor Borshchenko has developed a system that is effective in treating the spine. The principles in creating the technique were accessibility for everyone, ease of learning, and patient safety.

For whom?

Consider training according to the Borshchenko system if you belong to the following risk groups:

Aged people. By the age of 50-60, inevitable changes occur in all joints, including vertebral discs. The loads to which we subject our musculoskeletal system result in degenerative-dystrophic processes of cartilage tissue. Only physical activity can help slow down these processes.

People with overweight bodies. Overweight put excessive pressure on the joint. As a result, the articular surfaces become damaged and inflamed. And poor nutrition, excess of sweets, hot foods and meats lead to a deterioration of metabolism inside the joints.
Office workers and those who lead a sedentary lifestyle. In this situation, a person constantly sits in front of the monitor in an uncomfortable position. This position is especially dangerous for the cervical region. The muscles begin to contract unnaturally, and the structure of the joints and spinal discs deteriorates. Muscles without physical activity are unable to reduce the load on cartilage, tendons and ligaments.

Professional athletes. Their joints constantly endure pressure from bones, sudden movements, large scales. This also includes those new to the sport. Especially those who neglect safety precautions and poorly warm up before exercise.
Heavy physical labor workers. Despite the dense muscular frame, the joints of these people have to endure constant stress. Most loaders and builders, considering themselves experienced, do not pay attention to safety precautions.
Those who have suffered trauma or have recently undergone joint surgery. Borshchenko's gymnastics are ideal during the rehabilitation period. Its effect on muscles and cartilage is low intensity.

For what diseases?

Borshchenko gymnastics is successfully used in the treatment of the following diseases:

Osteochondrosis. Here the principle of influence is that the blood circulation of cartilage tissue improves. They begin to receive more nutrients and restore the necessary level of elasticity. They stop experiencing friction from the vertebrae.
Pinched nerve roots. The main thing here is to increase the distance between the vertebrae. This cannot be done while the muscles do not sufficiently support the bones of the back.
Protrusions and hernias. Strong muscles will reduce pressure on the damaged intervertebral disc.
Arthrosis and arthritis. Here it is necessary to improve metabolic processes in tissues in order to eliminate inflammation and restore cartilage tissue.
Spinal curvature - as an auxiliary method. Isometric tension muscles will make it possible to return the vertebrae to the correct position.

Peculiarities

An isometric exercise is one in which a sufficient load on a particular muscle is achieved with a minimum of movements. This type of exercise therapy does not injure joints and does not affect them with friction. A person simply tenses a muscle while in one position or another.

Contracting for several moments, the muscle tissue then reaches maximum stretch. The antispasmodic effect of exercises is based on this.

Such movements are very isolated, using only those muscles that need to be trained according to the plan. This is necessary to work out those areas of the muscles that we usually do not use in any way.

Advantages

The smart spine system has the following advantages:

they do not require sports equipment;
it is almost impossible to get traumatic injury or overstrain muscles;
the elasticity of the spinal column increases;
general relaxation occurs;
chronic pain syndrome disappears;
stagnant processes disappear;
tissue metabolism and blood circulation improves;
the level of stress resistance increases;
there is no need for any preparation, not even the help of a physical therapy instructor.

Contraindications

Do not perform the exercises in the following situations:

You are experiencing an exacerbation pain or inflammatory process. At this time, you need to completely eliminate all stress factors and rest. Otherwise, there is a risk of worsening your own condition.
You have a cold or are experiencing other temporary health problems. In case of fever, increased blood pressure and headache, any exercise, even therapeutic exercise, should be excluded.
The injury happened recently. Until you receive permission from your attending physician, do not resort to exercise therapy.
There are oncological formations. By moving a lot, there is a risk of tumor metastases.
You are suffering from an acute infectious disease. The causative agent of infection, due to improved blood flow, can enter other joints and tissue organs.
The exercises started to hurt. Learn to distinguish muscle pain, positive fatigue pain from joint pain. You may be moving incorrectly during a Borshchenko exercise therapy session. Either this particular movement is not suitable for you. It is best to also consult your doctor here.

Exercises

Detailed sets of exercises can be found in books authored by Dr. In them, he clearly explains many exercises for different joints and parts of the spine.

Lumbar

To restore your lumbar spine, try the following exercises:

Sliding the foot in a position “on all fours”

Cervical region

Try Dr. Borshchenko’s gymnastics for the neck:

The simplest exercises for the neck

We sit down or stand up. We place both palms on the neck so that the front part is clasped thumbs, the rest closed or almost closed behind. We perform flexion and extension movements of the neck. Then we move our head in different directions alternately, holding the extreme points for several seconds. You need to hold your head in turn at three different points - at the top, in the middle, at the bottom.
We sit down and grab our jaw so that our thumbs are under our chin. We move the jaw forward, lifting it slightly. We hold at the maximum point for two to three seconds. Let's relax.
We stand with our back to the chair, clasping the back with our palms. We bend towards the chair, carefully tilting our head back. Then we sit on the cards, continuing to clasp the back. In this pose, gently bend your neck towards your chest, holding the maximum position for two seconds. We tilt our heads and also hold on.
We sit down on a chair. Place a book on your head and gently rock it back and forth. The book should stay in place - practice balancing when it starts to fall.
We remain on the chair and place our palm on our forehead. Bend your neck down, applying pressure with your palm. We strain for 10 seconds. Place your hand on the back of your neck and apply force with your palm back on your forehead. The effort should be minimal.
Place your palm on the occipital area. We try to tilt our heads so that we can look up. The palm provides resistance. We tense up for fifteen seconds. Then we succumb to the pressure and try, under its influence, to touch our chin to our chest.
Place your palm on the ear area and apply pressure. We try to overcome it by moving our heads in this direction. Muscle tension should be maintained for approximately ten seconds. We place the other palm on the opposite side, succumbing to the primary resistance.

Video “Isometric gymnastics”

In this video, Igor Borshchenko talks in detail about his medical complex.

Dr. Borshchenko’s isometric gymnastics are widely used to improve the health of the spine and joints. This is an original technique that allows you to achieve remarkable results. But in order to get the effect and not harm yourself, you need to take into account the existing contraindications, and also study correct technique implementation of the complex.

Vertebrology is a branch of medicine that specializes in the study of the spine and its treatment. And one of the main postulates in therapy, both of the back and of absolutely all joints of the body, is the need physical activity. Vertebrologist specialist Igor Borshchenko developed effective system isometric gymnastics for the treatment of the spine, which is based on simplicity, accessibility and safety for any patient.

Elderly people. At the age of 50-60, all joints undergo certain changes, and this applies in particular to the vertebral discs. The loads to which the musculoskeletal system is exposed cause degenerative processes in cartilaginous tissues. Only competent physical activity will help prevent them.
People with overweight. Overweight puts excessive pressure on the joints, causing them to become damaged and inflamed. Poor nutrition, excessive consumption of sweet, spicy, fatty foods, provokes metabolic disorders inside the joints.
People who lead a sedentary and inactive lifestyle. If a person often and for a long time stays in sitting position, the joints do not react to this in the best way. This especially applies to the cervical region. As a result, the muscles contract unnaturally, and the structure of the joints and intervertebral discs deteriorates. Without physical activity, muscles cannot help reduce stress on cartilage, ligaments and tendons.
Professional athletes. Their joints are constantly under pressure from sudden movements and heavy weights used. The same applies to newcomers to sports, especially those who do not follow safety precautions, do not warm up before training and immediately give themselves heavy loads.
Those who do heavy physical labor. Despite the fact that such people have a fairly dense muscular frame, their joints endure constant tension. They also often do not pay attention to safety precautions, which has a negative impact.
Those who have recently undergone injury or joint surgery. For the rehabilitation period, Borshchenko’s gymnastics is ideal, since its effect on cartilage and muscles is low-intensity.

Therapeutic positional gymnastics according to the Igor Borshchenko system is successfully used to treat the following diseases:

Osteochondrosis. The principle of action is that exercise improves blood circulation in cartilage tissue. The latter receive more nutritional components, and the necessary level of elasticity is restored.
Pinched nerve roots. In this case, it is especially important to increase the distance between the vertebrae. And this is impossible until the muscles sufficiently support the bones of the back.
Hernias and protrusions. Thanks to strong muscles, the pressure on the affected intervertebral disc is reduced.
Arthrosis and arthritis. In this case, Dr. Borshchenko’s isometric gymnastics for the shoulder or other joint will be aimed at improving metabolic processes in the tissues of the joints, which will help eliminate inflammation and promote the restoration of cartilage tissue.
Curvature of the spine. In this case, Borshchenko's method is used as an auxiliary method. Isometric muscle tension allows you to return the vertebrae to their correct position.

Features and Benefits

Isometric is an exercise that, with a minimum of movements, allows you to achieve sufficient load on certain muscle groups. This is a type of exercise therapy that does not injure the joints due to the absence of friction on them. A person, being in a specific position, simply tenses his muscles. Muscle tissue, contracting for some time, then reaches maximum relaxation. This determines the antispasmodic effect of gymnastics.

Isolated movements engage the muscle groups that need to be trained. This allows you to work on areas that almost never work in normal life.

Borshchenko’s system, which is called the “smart spine,” has the following advantages:

You don't need any additional equipment.
It is almost impossible to get injured or muscle strain.
The elasticity of the spine improves.
Exercise promotes overall relaxation of the body.
Gymnastics relieves chronic pain syndrome and eliminates stagnant processes.
Metabolism in tissues and blood circulation improves.
The level of stress resistance increases.
To start gymnastics, you don't need any preparation.

But keep in mind that, despite all the benefits, Borshchenko’s isometric gymnastics for the spine has contraindications:

Do not do exercises if pain worsens or during an inflammatory process. In such cases you need maximum rest, otherwise there is a risk of significantly worsening your condition.
For colds or other temporary health problems. If you have a headache, high temperature or blood pressure, you should not do any exercises, even therapeutic ones.
If you have a recent injury, you should not resort to gymnastics until your doctor allows it.
For oncological diseases. Excessive movements can provoke tumor metastases.
In case of acute infectious disease. The fact is that due to increased blood flow, the infectious agent can enter other joints, organs and tissues.

Exercise should not cause pain. You need to be able to distinguish positive muscle pain from joint pain. The latter may be a sign that you are performing the wrong movements, or that a particular movement is not suitable for you. In this case, it is better to consult a doctor.

Exercises

You can find detailed sets of exercises in Borshchenko’s books or in the video where he talks about his technique. Let's look at the most important ones.

Complex for the cervical region

Performed in a standing or sitting position. Place your palms on your neck so that the front of it is covered by your thumbs, and the rest are closed at the back. Make flexion and extension movements of your neck. Then move your head to the sides one by one, pausing for a few seconds at the extreme points. Hold it alternately at three points - top, middle, bottom.
Sit down, grab your jaw so that your thumbs are under your chin. Move your jaw forward, lifting it slightly. At the maximum point, fixate for 2-3 seconds, then relax.
Stand with your back to the chair, clasp the back with your palms. Bend towards the chair, smoothly throwing your head back. Then squat down and continue to hug your back. In this position, gently bend your neck towards your chest, pausing at the extreme point for a couple of seconds. Throw your head back and hold on too.
Sit on a chair. Place your head on the book and gently rock it back and forth. The book should remain in place - when it starts to fall, hold it by balancing.
Stay on the chair, place your palm on your forehead. Bend your neck down, pressing with your palm. Tighten for 10 seconds. Then place your hand on the back of your neck and apply force with your palm back on your forehead so that the force is minimal.
Place your palm on the back of your head. Try to tilt your head so that you have the opportunity to look up. The palm should offer resistance. Tense for 15 seconds, then succumb to the pressure and try to touch your chest with your chin under its influence.
Place your palm on the ear area, apply pressure and try to overcome it by moving your head in the same direction. Maintain muscle tension for about 10 seconds. Place your other palm on the other side and give in to the primary resistance.

Exercises for the lumbar region

Recovery lumbar region The following exercises can be used:

Lie on your back. Place one palm under the lower back, the other under the cervical spine. Keep your legs straight. Slide your feet to feel the tension in the muscles of your back and abdomen.
Bend your knee at a right angle, lift your foot. Straighten your leg and pull it up, holding for a few seconds. Repeat several times, then do the same for the second leg.
Bend your legs at the knee joint, place your arms along your body. Tighten your abs and alternately move your arms in different directions.
Save the previous position. Feeling your abdominal muscles press in, alternately raise and lower your legs. Combine movements with your arms and legs, while concentrating on your abs.
Walk on your toes, keeping your abs tense at all times.
Tightening your abdominal muscles, alternately lift your heels from the surface.
Lie on your stomach, lift your leg and keep it in a straight line. Stay in this position for 30-60 seconds, and do the same for the second leg.
Raise your opposite arm and leg, hold for 30-60 seconds, then switch sides.
The exercise can be performed in any position, both sitting and standing. Press your stomach with both palms and tense it muscle tissue. You can also use your pelvic floor muscles.
Get on all fours, as far as possible, place one hand under your lower back. Do not change your body position for several seconds. Return your hand and do the same for the other side.
Stay on all fours. Move your hand as far as possible, then try to touch it to the knee joint. Do everything very smoothly, then change your hand.
In the same position, carefully move your leg forward and then back. The same is done for the second leg.

Gymnastics Borshchenko gets very good feedback, which once again confirms its effectiveness. Follow all the rules and take into account contraindications - and it will help you achieve a remarkable therapeutic effect. You can learn more from the video on this topic.

Isometric gymnastics Borshchenko on video

Isometric gymnastics Dr. Igor Borshchenko is intended primarily to combat degenerative-dystrophic diseases of the back. The technique is applicable not only to the spine, but also to the entire musculoskeletal system as a whole.

For example, in addition to working with the spine, gymnastics includes warm-up and exercises to strengthen joints and the muscular-ligamentous system. The exercises from Igor Borshchenko’s complex are simple, so even physically unprepared people can perform them.

1 What is Dr. Borshchenko’s isometric gymnastics, and what is it intended for?

Borshchenko’s exercise relates to vertebrology: a branch of medicine that is entirely focused on the prevention and treatment of diseases of the spinal column. One of the axioms of vertebrology is the statement that constant physical activity is required to maintain a healthy back.

The specificity of Borshchenko’s system is that the exercises from his complex are easy to perform and there is no risk of back injuries during training.

Borshchenko's gymnastics are focused on all parts of the spine, but for the most part the emphasis is on the lumbar region. There are slightly fewer exercises for the neck, but still, during training, the cervical spine is fully involved.

1.1 Briefly about the author

The developer of gymnastics is a vertebrologist Igor Borshchenko, who developed this training system for the treatment of joints and the spinal column. The emphasis was on the safety and accessibility of the technique.

It follows from this that it can be practiced by people with different physical training and people of different ages. This system of gymnastics is also allowed to be performed by children, but only with the permission of a pediatrician.

1.2 What are the benefits of doing it?

Borshchenko’s isometric gymnastics is not a panacea. It is highly effective in both prevention and treatment various diseases back, but does not give a 100% guarantee, even in simple cases.

The therapeutic and preventive effect is achieved by increasing the endurance of the back muscle corset. The muscle corset is a compensatory mechanism that supports the spinal column (takes about 30-40% of the load from it).

In addition, with constant practice of Borshchenko gymnastics, the regenerative and immune capabilities of the body are enhanced. This means that the risks of infection attaching to the bone tissues of the back are reduced, and tissues that have undergone destruction are restored.

Effects are achieved only if you engage in physical education systematically (constantly).

2 Indications: for what diseases is it prescribed?

Borshchenko isometric gymnastics is indicated for a huge number of spinal diseases (to be more precise, for their subtypes). There is no point in listing them all; it is much more practical to identify the main groups of such diseases.

List of indications:

Osteochondrosis (including juvenile), other degenerative diseases (spondylosis, as an example).
Pathologies that occur with compression (infringement) of nerve nodes.
Various protrusions and hernias (except complicated or too large).
For arthrosis and arthritis (including ankylosing spondylitis).
Deformations of the spinal column (including common posture disorders).
General detraining of the body (against the background of physical inactivity), leading to weakness (atrophy) of the muscular corset of the back.
Consequences of spinal column injuries.

2.1 Are there any contraindications?

Even the most thoughtful and safe gymnastics has contraindications. They can be both relative (can be disputed and even ignored with the doctor’s permission) and absolute.

Contraindications to Borshchenko gymnastics:

period of exacerbation or occurrence of inflammatory phenomena in the spine or severe pain syndrome;
general acute infectious disease (for example, influenza), or local infection (in the tissues of the spinal column);
recent back injuries (their consequences can be treated only after 1-2 weeks);
general (in any organ) malignant neoplasms, or the presence of benign neoplasms of the back;
previous unsuccessful experience of doing Borshchenko gymnastics - the occurrence of pain during training, frequent injuries, worsening of the underlying disease that you were treating with the help of physical education.

2.2 Who should do it?

Borshchenko’s isometric gymnastics is so simple and useful that it is generally indicated for all people (who have no contraindications) as a preventive exercise therapy. But it is still more correct to describe those groups of people for whom such physical education will be most useful.

Borshchenko's gymnastics are shown:

People with chronic spinal diseases (from the list above).
People who have a high risk of developing any back diseases (in this case, gymnastics is needed for prevention). It's about about professions in which the spine and back muscles are subject to increased stress (for example, loaders).
People who lead a sedentary lifestyle, suffer from physical inactivity and/or have signs of general detraining of the body.
For overweight people whose metabolic processes are slowed down against this background, the functioning of regenerative and immune mechanisms is disrupted.
People with venous congestion in the pelvic organs, in the lower extremities (for example, in the presence of varicose veins or congestive prostatitis).

3 Basic rules for performing the complex

It is important to take into account several basic rules of practice:

The order in which the exercises are performed does not matter. The only thing is that the first thing you always do is warm up (aka stretching), which prepares the body for further training.
Exercises should be performed systematically, preferably every other day. Without a systematic approach, the effectiveness of training will tend to zero. Such training will not be completely useless, but you should not expect a serious effect from them.
Before starting classes, you should definitely consult with your doctor about the feasibility and safety of such activities.

3.1 For the neck

When performing exercises for the cervical spine, you need to understand that they should be done slowly, because the cervical spine is extremely susceptible to various injuries. Try to do neck exercises away from the corners of objects, as you may get carried away (dizzy).

List of exercises for the neck:

Sit on a chair, put a book on your head, and then rock it back and forth a little. The book should not fall, so when it starts to fall, balance with your head.
Place your palm on the back of your head. Try tilting your head back to look at the ceiling. At the same time, provide resistance with your palm, preventing your head from being thrown back. The tension must be maintained for 10-15 seconds.
Sit on a chair or stool. Grab your lower jaw so that your thumbs are under your chin. Move your jaw forward, lifting it at the same time. Having extended your jaw, hold it in one position for a couple of seconds, then return to its original position.
Sit on a chair and place your palm on your forehead. Bend your head down, applying resistance with your palm. The resistance must be held for 10 seconds (do not overdo it!).

3.2 Review of Borshchenko gymnastics (video)

3.3 For the lower back and joints

Be sure to do a warm-up before starting to train your lower back and joints.

List of exercises for the lower back and joints:

lift your leg so that it is bent at an angle of 90 degrees, then make five rotations with your leg in one direction, and then the same number in the other - then change the leg;
walk on your toes while constantly holding abdominal Press in a tense state;
lie on your stomach and lift your leg up, lifting knee-joint and the thigh from the floor - you need to hold it strictly in a straight line for 30-60 seconds, then lower it and do the exercise with the other leg;
standing, tighten your abdominal muscles, and then begin to alternately lift your heels from the floor surface;
lying on your back, bend your knees and place your arms along your body - now tense your abdominals and alternately move your arms in different directions;
bend your knees, tense your abs, and when you feel hollow, freeze your stomach in this position and begin to alternately raise and lower one or the other leg.

Osteochondrosis damage affects cartilage tissue and the skeletal system located in the spinal regions. The complexity of osteochondrosis of the cervical localization lies in the spread of the pathological process to the neurovascular system communicating with the brain.

The spinal column in the cervical area is characterized by increased mobility, which often leads to nerve pinching and blockages. To get rid of them, they resort to physical therapy, which significantly reduces the rehabilitation duration after osteochondrosis exacerbations.

The importance of exercise therapy for osteochondrosis of the cervical spine

Therapeutic physical education helps eliminate swelling, normalizes nutrition and blood supply to the affected tissues, helps in the formation and strengthening of the muscle corset, increases motor capabilities, etc.

For the treatment of cervical osteochondrosis, specialists have developed many different complexes:

To strengthen the neck and pectoral muscles;
For motor coordination;
Breathing exercises;
To relax muscle tissue;
Swimming gymnastics, etc.

Therapy aimed at getting rid of osteochondrosis lesions requires a special approach, since such pathology can negatively affect the functionality of the hands and blood supply to the brain.

Exercise therapy for osteochondrosis lesions of the cervical vertebrae is rightfully considered the most highly effective therapeutic technique that provides muscle strengthening, increasing motor range of motion, relieving pain symptoms, preventing nerve-radicular compression and muscle atrophy, improving oxygen supply to the diseased area and brain.

Thanks to the influence of exercise therapy, the elasticity of the intervertebral ligaments increases and the likelihood of the formation of processes on the bones (osteophytes), which can damage nearby nerves and blood vessels, decreases.

The main condition that guarantees the effectiveness of therapeutic physical education is adherence to the right tactics and daily execution of exercises.

An important condition for the treatment of osteochondrosis using exercise therapy is correct posture. This must always be remembered, regardless of what you are doing. this moment activities: walking, sitting at a table, busy in the kitchen, etc.

Rules for conducting physical therapy

To obtain the maximum effect, exercise therapy classes must be carried out in compliance with a number of rules:

Before starting the lesson, it is necessary to warm up the muscles a little; for this purpose, it is recommended to massage the neck or make several tilting and turning movements of the head, alternately in each direction;
Unlike other localizations of osteochondrosis with pathology of the cervical vertebrae, doctors do not recommend performing physical exercises if the disease is in an acute stage;
You need to start with the simplest practice, gradually supplementing the complex with an increase in the number of repetitions and more complex elements;
Experts advise performing therapeutic exercises every day, preferably at the same time (in the evenings or after waking up);
The complex should be performed without fuss and nervousness, moving measuredly and smoothly. If you feel discomfort, stop the exercise and move on to the next one. It is necessary to exclude such elements that cause pain;
Exercise therapy carried out for osteochondrosis lesions of the neck should additionally include training of the arms, chest and shoulder muscles and joints.

Therapeutic physical education is not only exercises on a mat, it also involves exercise on exercise machines or swimming. Just don't choose for yourself training exercises, it will be much safer and more effective if a doctor does it.

It has proven its effectiveness in anti-osteochondrosis therapy and, since such a practice involves thoughtful and slow execution of exercises that cannot damage the spine.

Mini-complexes

Physical therapy exercises help stop the pathological destruction of vertebral discs and cartilage tissue, so they are necessarily included in the anti-osteochondrosis therapeutic complex. In general, exercises against cervicothoracic osteochondrosis are divided into two broad groups: dynamic and isometric complexes.

Isometric exercises have a positive effect on blood circulation and muscle corset, help increase mental performance, improve visual functions and memory.

Isometric exercises

Isometric exercises are based on only one principle - the amplitude of oscillations during their execution should be minimal. Such exercise is aimed at strengthening the cervical and lateral muscle tissues. Such exercises are indispensable for those who practice sedentary work, spending a lot of time on the computer or papers.

You can perform this kind of physical therapy from any starting position, the main thing is that your shoulders are turned and your back is straight:

Place your palms with clasped fingers on your forehead and press as if you were going to throw your head back. At the same time, you need to provide resistance by tensing the neck muscles;
You need to press your palm on your cheek, as if you were trying to tilt your head, while at the same time you need to resist the pressure by tensing your neck muscles. The exercise must be done on each side 3-4 times;
Place your palms intertwined in your fingers on the back of your head and try to throw your head back, while resisting with your palms;
Rest your chin on your fists, try to tilt your head down while resisting with your hands.

Video complex isometric exercises physical therapy for cervical osteochondrosis:

These exercises involve overcoming resistance without physical activity. When performing, you need to tense your neck muscles for 5-6 seconds, then relax them for about 15 seconds. Each exercise must be performed at least 3 times. Over time, their number increases to 7-10. During the process, you should tense your muscles when inhaling, and relax when exhaling.

Dynamic complex

Dynamic exercises involve the presence of varying degrees of load on the cervical vertebrae; they have a beneficial effect on the health of the spine and prevent muscle atrophy.

Such exercises cannot be performed during periods of exacerbation of osteochondrosis.

The dynamic complex involves motor activity of the neck muscles and vertebrae:

Head turns - 15 times for each side;
Head tilts with ears touching shoulders - 10 rubles each. left and right;
Raising and lowering your shoulders with a 10-second delay, do not bend your elbows. The exercise is especially useful for people who sit in front of a monitor for a long time;
Bend your head forward with your chin touching your chest. Do it 10 times. Exercise increases vertebral flexibility and prevents muscle atrophy;
Lying on your stomach, you need to raise your head, holding it in this position for about 2-3 minutes;
Lying on your back, pull your knees to your chest and reach for them with your chin, trying to touch them. Perform at least 7 times.

Instead of warming up, a set of similar exercises can be supplemented in a circular motion and waving your arms.

Where can I sign up for exercise therapy?

Some patients do not have enough time to complete therapeutic exercises, and some people are too lazy to do them. They can help in such a situation group classes. Typically, such a practice is present in every clinic; you just need to get a referral from a neurologist.

If you don’t want to wait in the hospital queue of a public medical institution, you can go to a private medical center and sign up for paid courses or hire a personal instructor.

The main thing is to contact medical centers, and not fitness centers, since the latter employ people with sports education who have nothing to do with medicine and do not know all the intricacies of conducting physical therapy exercises.

There is another option. You can find many videos online with necessary exercises. Choose a complex that suits you and discuss it with your doctor.

After your doctor's approval, begin independent home exercises. In general, there are enough options, the main thing is to adhere to the recommended exercises and perform them correctly, only then physical therapy will help.

By the way, similar exercises can also be performed to prevent spinal diseases for people at risk of developing them.

A set of video exercises for exercise therapy and massage for cervicothoracic osteochondrosis: