2024 Author: Josephine Shorter | [email protected]. Last modified: 2023-12-16 21:43
Therapeutic exercises for osteochondrosis
A set of exercises for osteochondrosis
Therapeutic exercises for osteochondrosis should be done daily, without missing a day. This set of exercises for osteochondrosis consists of five consecutive exercises that can be done by both adults and children for prevention. So let's get down to the exercises.
Exercise 1. Tilt your head forward while pressing down on your forehead with intertwined fingers. Successively press your fingers first on the back of the head, then on the left and right temples. In this case, the head should resist the pressure of the hands, and the hands - the pressure of the head. For each such movement, spend 10-12 seconds.
Exercise 2. Place the edges of four fingers on your forehead against each other, gently press on the skin with the entire surface of your palm and stretch it with smooth pulling movements for 25–45 seconds. The same stretching should be done on the temple in the longitudinal and transverse directions, and lastly on the ear. Stretch it in all directions, especially the lobe. With these exercises, you restore blood circulation in areas with many biologically active points.
Exercise 3. This exercise normalizes blood flow in the jugular veins, improves brain nutrition. Sit up straight with your back straight. Slowly tilt your head back. Press your chin back and up with your hand. It is also advisable to slowly turn your head slightly to the left and right. Hold in this position for about a minute. Children need 12 seconds.
Exercise 4. This exercise restores the work of the cervical plexus. Sit up straight with your back straight. Slowly tilt your head forward, trying to touch your chin to your chest. Place your interlaced fingers on the back of your head, push forward and upward, lifting the back of your head. Sit in this position for about a minute. After 15 minutes you can repeat.
Exercise 5. Raise your shoulders up, trying to reach your ears, then lower. So at a fast pace, do the exercise for 15 seconds. Then in turn: first one shoulder up, the other down, then vice versa. This is also 15 seconds. Rub your cervical spine with your palms.
On the subject: 20 minutes "against" osteochondrosis - Sheino's therapeutic gymnastics
Tips for osteochondrosis
Move as much as possible. Do not forget to do therapeutic exercises daily. Strengthen and improve the flexibility of the spine. Always check your posture, even when sitting on the couch. Change the soft mattress to a hard one. Avoid a uniform spine position.
If you want to stop physically suffering, use a regular kitchen rolling pin that is used to roll out dough. Put it on the floor, and lie on top of it with your back. Ride it for 10-20 minutes. Do this every night.
On the subject: How to quickly relieve and get rid of lower back pain?
Author of the article: Sokov Andrey Vladimirovich | Neurologist
Education: In 2005 completed an internship at the IM Sechenov First Moscow State Medical University and received a diploma in Neurology. In 2009, completed postgraduate studies in the specialty "Nervous diseases".
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