The best types of exercises for cervical osteochondrosis you can do at home

Osteochondrosis is a spinal disease that indicates malnutrition and degenerative disease of the intervertebral discs. For the treatment of this disease, it is necessary not only to prescribe drugs, but also to prescribe therapeutic physical exercises. Exercise for cervical osteochondrosis can relieve pain and improve the overall health of the patient.

What affects the development of the disease?

The main factor that causes spine chondropathy is uneven load. . . It occurs due to sleeping on a soft mattress, incorrect sitting posture, or wearing shoes that do not conform to anatomy. Other factors that activate the pathological process include:

Cervical spine osteochondrosis
  • Excess weight;
  • Insufficient physical activity;
  • Physical stress
  • Genetic predisposition;
  • Age-related changes in the musculoskeletal system;
  • Violation of the metabolic process;
  • pregnant;
  • Long-term and frequent dehydration.

All these factors have a negative impact not only on the condition of the musculoskeletal system, but also on the entire body.

Symptoms of the disease

The symptoms of osteochondrosis are varied. It depends on the location of the lesion.

  1. With cervical spine injuryDizziness, numbness of hands and tongue, decreased vision, and severe headache were observed.
  2. Sternal osteochondrosisAccompanied by pain in the ribs and sternum.
  3. Have lumbar lesionsDiscomfort in the lower back and numbness in the lower limbs.

Indications for exercise therapy

Therapeutic exercises can not only relieve the symptoms of cervical osteochondrosis, but also prevent further recurrence of the disease.

Group exercise therapy for cervical osteochondrosis

The importance of physical activity

There are no gender or age restrictions on exercise therapy.Indications for taking health courses:

  • The presence of muscle cramps;
  • Painful feelings;
  • Weak muscle corset.

This training not only helps to combat degenerative malnutrition changes in the spine, but also helps to improve the general condition of the patient. Sports will bring strength and vitality.

Benefits of physical therapy exercises

If you start treating the disease at an early stage, then physical therapy exercises can not only alleviate the pain, but also eliminate the disease.

Since exercise helps restore normal muscle tone, it achieves analgesic effect.

By properly implementing this type of gymnastics, you can reduce the pressure on the nerve endings.

What is needed for training?

Courses may require gymnastics kits. These are cushions, rollers, and sticks. A table is needed for hand and foot exercises. These are special multi-section tables that can be adjusted in height. On the surface, they are more like an emulator than an ordinary table. They are designed to lie or sit at different inclinations.

Depending on the exercise being performed, you may need:

  • Shoulder strap
  • tire;
  • cuff;
  • Roller car.

The first three items are necessary for joint gymnastics. The roller car is designed for patients who cannot fully support their limbs.

In some cases, gymnastics rods are used when exercising on the back and neck with osteochondrosis.

Exercise therapy techniques

Cervical osteochondrosis treatment gymnastics

A doctor or trainer will help you choose the most effective training method for osteochondrosis. Experts should also familiarize patients with basic safety rules.

There are many ways to perform exercise treatment of osteochondrosis. . . In most cases, passive traction is used. It is carried out under the pressure of its own weight. The duration of exercise will vary according to the patient's condition. It can last from 5 to 20 minutes. If necessary, additional weight can be added for towing.

Remedial gymnastics includes breathing, restorative and special exercises. It is necessary to start training with minimal load and small amplitude.

Reconstruction of the upper spine

There are many exercises and techniques to restore your spine. You can do it in small groups at a special center or at home.

Charging for home

Home exercise not only helps to eliminate pain, but also helps prevent pain. . . You should consult your doctor or trainer before performing this operation. Only through the right technique and regular training can positive effects be observed.

Any activity should start with a slight warm-up. If there is no pain, then you can stretch the knee and ankle. It is recommended to do a few squats and torso twists.

It is recommended to wear comfortable clothes for training, which will not hinder exercise. Ideally it is made of a fabric that feels natural and pleasant to the touch.

Head tilt with cervical osteochondrosis

Easily turn and lean

Twisting and turning are the two easiest and most effective exercises. . . treatment effect:

  • Eliminate pain;
  • Remove the load on the cervical spine;
  • Improve the mobility of the spine.

It is best to start with the repetition and then move smoothly to the slope. It is recommended to do each exercise 10 times.

Axial rotation

Through axial rotation, the neck muscles can be stretched well and their elasticity can be improved.Exercise activates blood flow through blood vessels. . . This is especially useful for people who work sedentary. On working days, you need to do 2-3 sets of these exercises.

Falling tower

You need to be as careful as possible in the practice of "falling the tower".

  1. The starting position is standing.
  2. The legs should be separated, the shoulders should be lowered, and the chin should be raised. During exercise, relax your shoulders as much as possible.
  3. The body and shoulders need to be retracted for 5-8 accounts, while the head remains in place.
  4. The return to the starting position should be as smooth as possible.
  5. The optimal number of repetitions is 8 times.

Stretch hard

itThis exercise aims to stretch the muscles and increase their elasticity. . . It also helps to reduce the compression of the squeezed muscles.

It is recommended to perform this stretching under the supervision of a coach.

Any wrong movement will cause cervical spine displacement and injury.


  1. When leaning to the right, try to touch your right shoulder with your earlobe.
  2. You need to stand still for 5-10 seconds.
  3. Put your left hand on your head and do a few flexible movements.
  4. Perform similar actions from the second side.

Before you start exercising, you need to warm up your muscles. Otherwise, ligaments and tendons may be injured.

Stretch with towel

Exercise with towels and stretch neck muscles to treat osteochondrosis

Technically, towel exercises are similar to hard stretching. It allows you to stretch the muscles that support the cervical spine very well. A towel rolled several times is used as a load amplifier.

The exercise is as follows:

  1. The towel is wrapped around each other with two hands at a distance of 30-35 cm.
  2. It is necessary to put the towel on the head and behind the head.
  3. When pulling up the towel, there should be no resistance to the neck muscles. To do this, you can tilt your head back a bit.

The best number of repetitions is 8-10 times. . . If you exercise correctly, you can quickly get rid of muscle cramps and pain.

Gentle neck complex

There are special mild compounds that can keep your neck muscles in good condition. It is necessary to perform such exercises only between episodes.

Algorithm for the first exercise:

  1. The initial posture is standing, arms down, and a uniform posture.
  2. Slowly, you need to move your head 90 degrees. At the beginning, the amplitude should be the smallest, as the patient's condition improves, the head can rotate up to 90 degrees.
  3. Perform a similar exercise on the second side.

If the turn is too fast, there is a risk of dislocation of the vertebrae. The number of repetitions in each direction can vary from 7 to 10 times.

For the second exercise, you should maintain the same starting position-standing with your back straight. You must lower your head steadily and try to touch your chest with your chin. If this is not possible, practice as much as possible.

Gentle gymnastics for osteochondrosis includes steady and slow movements. They should not cause serious discomfort.

Neck exercise

Doctor of Medicine Training

The doctor has developed a number of exercises to help alleviate the condition of patients with cervical osteochondrosis, suitable for home. They will be an excellent way to prevent diseases.

Sports Spring-Stretching the neck with osteochondrosis
  1. "spring". For exercise, you can choose the most comfortable starting position. You need to start with a slow head tilt. You should continue to stretch your neck steadily. It is recommended to repeat this exercise more than 5 times.
  2. "Metronome". This exercise is sitting on a chair with a straight back. The head must be tilted to one side and held in this position for 30 seconds. Do the same thing on the second side.
  3. "Overview". You need to bend your head slightly and fix the position. In this position, you should turn your head in different directions 5 times.
  4. "Goose". This exercise aims to eliminate double chin and improve blood circulation. You need to sit upright and straighten your shoulders. When you inhale, stretch your chin as far forward as possible and press it on your shoulders after 3 seconds.

    In this position, you need to hold your head for another 12 seconds and then return to the original position. On each side, you must perform 5 repetitions.

  5. "heron". To perform the exercise, you need to straighten your back as much as possible and place your hands on your knees. After that, they are retracted to the back while the chin is lifted. This exercise involves the cervical and thoracic vertebrae of the spine.
  6. "Overview of difficulties". The left hand must be placed on the right shoulder while the head is turned to the left. In this position, you need to lock for 30 seconds. Perform a similar exercise on the second side.
  7. "Ascetic". Starting position-the arms are raised. They need to be connected and turn your head smoothly in different directions. In each position, you need to lock for a few seconds.

Complex from the reflector

The SHOX complex can only be treated if the body is healthy. The first practice may cause slight dizziness. Crunch, crunch, crunch, crunch, crunch, crunch, crunch, crunch, crunch, crunch, crunch, crunch, crunch, crunch, crunch, crunch, crunch, crunch, crunch, crunch, crunch, crunch, crunch, crunch, crunch, crunch, crunch

During the exercise, the shoulders should remain still.

Initially, you need to take a neck flexibility test-you must try to tilt your head to touch your chin to your chest. If only half of the task can be completed, the cervical spine has poor flexibility.

Exercise should be done every day. . . You need to start with a slight rotation and head tilt. The important thing is not to sit in a fixed position. This exercise is very suitable for neck warm-up after using the computer for a long time.


Below you will see in the pictures different exercises used to treat cervical osteochondrosis:

A set of exercises for the treatment of cervical osteochondrosisExercise treatment of osteochondrosis to relieve tension in neck musclesUse special straps to exercise cervical osteochondrosis

In addition to the exercise therapy complex, regular yoga classes can help cope with SHOH.

How to improve classroom efficiency?

Comprehensive approach will improve training efficiency. . . The important thing is to practice regularly and practice the skills correctly.

What treatment should I cooperate with?

Comprehensive treatment includes not only exercise, but also proper nutrition.

The patient must:

  1. Lead the right way of life;
  2. Grumpy
  3. Participate in preventive massage courses regularly.


The diet of patients with osteochondrosis must contain all the necessary vitamins and nutrients to restore injured tissues. Water and salt balance plays an important role. It is recommended that you drink enough fluids.

The optimal amount of water depends on the age and severity of the condition.

If necessary, the doctor will prescribe a special diet. . . Its essence is partial nutrition, that is, eating small portions 5-6 times a day. Such a diet plan will reduce weight, thereby reducing the burden on the spine.


Therapeutic massage for osteochondrosis should be performed by a specialist. Initially, he must ensure that there are no contraindications. The effect on the affected muscles can relieve your pain. treatment effect:

  • Improve blood circulation;
  • Prevent muscle atrophy;
  • Restore the nutrition of soft tissues and intervertebral discs.

Massage is best combined with physical therapy and exercise therapy.

Hot and cold shower

Contrast shower to effectively treat cervical osteochondrosis

It is recommended to have a contrast shower in the morning and evening.. . . splashing cold water immediately after waking up will increase the heart load, so it is best to take a shower 30-50 minutes after waking up.

To prevent myocardial damage, the pressure should alternate between 40°C and 20°C.

Do not take a contrast shower after a long period of cold, because hypothermia is dangerous.

Gymnastics effect

Remedial gymnastics has a positive effect on the whole body. . . The following treatment effects were observed:

  • Activate cerebral circulation;
  • Strengthen the muscles of the chest and neck;
  • Eliminate headaches and insomnia;
  • Remove the symptoms of cervical osteochondrosis.

The correct exercise will help patients regain their ability to work. Physical therapy is an excellent way to prevent spinal diseases.

Prevent recurrence

To prevent recurrence, you must carefully monitor your diet and exercise. Main recommendations:

Warm up during prolonged exercise to prevent cervical osteochondrosis
  1. Carry out moderate activities. It can be swimming, gymnastics or non-contact wrestling.
  2. In long-term sedentary work, you should regularly warm up and rest. They will help restore normal blood circulation.
  3. It is best to sleep on an orthopedic mattress with a flat surface. Peace pillows should be avoided.
  4. Avoid lifting or carrying heavy objects.
  5. It is necessary to give priority to orthopedic shoes.

It is important to monitor your emotional state.. . . Anxiety increases, and stress causes an antispasmodic reaction. To eliminate it, you need to learn relaxation techniques.

Possible consequences and complications

Incorrect or untimely treatment is a dangerous complication. In the context of osteochondrosis, the following pathological processes may occur:

  • Radiculitis;
  • Intervertebral hernia;
  • Spinal cord stroke;
  • Humpback
  • Paralysis of the lower limbs.

Although grade 4 osteochondrosis is not accompanied by active symptoms, it is the most dangerous. Complications at this stage can lead to disability.

Useful tips and tricks

The doctor emphasized that in the initial stage, cervical osteochondrosis is almost invisible and will not cause much discomfort. At this stage, it can only be treated with exercise therapy. Need to check nutrition.

The doctor's advice on the lifestyle of patients with cervical osteochondrosis

Experts pointed out thatThe best way to prevent cervical osteochondrosis is to live an active lifestyle. . .

You should stop smoking altogether. It is recommended to monitor your posture, especially when sitting or maintaining a posture for a long time. In severe forms of cervical osteochondrosis, special corsets and more aggressive medical treatment are prescribed.

Cervical osteochondrosis reduces the quality of human life. With this disease, there will be stiffness and pain. In order to improve the condition and prevent complications, special treatment exercises are recommended.