A set of standing exercises
- Stand up straight with your feet shoulder-width apart (starting position). Slowly tilt your head to one side and hold this position for 10 seconds, tensing your neck muscles as if resisting an imaginary impact from your shoulders. 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 point. Tilt your head forward smoothly and hold for 10 seconds while tensing your muscles or pressing your hands to your forehead/back of head. Slowly tilt your head back, but not completely so that the back of your head does not touch your back. Hold for 10 seconds. Repeat the same 15 times;
- starting point. Turn your head to the side and extend your chin toward your shoulder for 10 seconds. Repeat the rotation in the other direction, 15 times;
- Sit or stand in a comfortable position. Make a motion with your chin as if writing the number 0, then 1, 2, and so on up to 10. This exercise is great to do between jobs to relax your neck muscles and relieve back tension.
A set of lying exercises
- Lie on your back on a flat surface (floor, bed without pillows). Raise your head above the water, hold for 10 seconds, lower, rest for 5 seconds. Repeat 7-10 times (when you are tired);
- Lie on your side, raise your head so that it is parallel to the ground, hold the position for 10 seconds, and then lower your head. Repeat the exercise 10 times on each side;
- Lie on your back, raise your head, and extend your chin toward the ceiling (not your chest), hold for 10 seconds, return to the starting position, and repeat 10 times.
Therapeutic exercises for treating thoracic osteochondrosis
- Stand up straight with your feet shoulder-width apart and your back straight. Gently "arch" your back, pulling your chin toward your belly and your shoulders toward each other. Hold this position for 10 seconds, then slowly straighten your back, squeeze your shoulder blades together, carefully tilt your head back, and hold this position for another 10 seconds. Repeat 10 times;
- Standing straight, alternate raising your shoulders as high as possible for 10 reps. Then lift your shoulders at the same time, hold the upper position for 5-10 seconds, and relax. Repeat the same action 10 times;
- Slowly make a circular motion with your shoulders, first backward, then forward, 10 times in each direction;
- Stand up straight with your legs together and arms down along your body. Bend to one side, as if touching your knees with your hands, and hold the position for 10 seconds. Now go in the other direction and so on 10 times;
- Place the fists of your hands on your back just below your shoulder blades. Arch your back as much as possible while pressing forward with your hands. Maintain this position for 5-10 seconds. Now gradually lean forward, arching your back and wrapping your arms around yourself. Repeat 10 times.
Therapeutic exercises for treating lumbar osteochondrosis
- Stand upright with your hands on your waist and your feet shoulder-width apart. Lean forward slowly without rounding your back. Stand straight and lean as far back as possible. Repeat 10 times;
- The position is the same as in the previous exercise. Do 10 side bends, bending your back as much as possible;
- Lie on all fours with your back straight. "Step" your hands to the side, arching your back, and hold for 10 seconds. Now change direction and repeat 10 times;
- Lie on your back on the floor or bed and relax. Tighten your abdominal muscles as if pressing your back to the floor. Hold this action for 10 seconds, then relax
- Also - lie on your back with your legs bent at the knees. Reach the elbow of one hand toward the knee of the other leg, now using the elbow of the other hand. 10 reps per side;
- Now extend your arms behind your head and extend your back as much as possible. Hold this position for 10 seconds. Repeat several times.