Gymnastics for cervical osteochondrosis: exercises for the prevention of cervical osteochondrosis

To date, cervical osteochondrosis has become one of the most common types of osteochondrosis, which is not surprising, because, first, we sit for hours in front of the computer with our head bowed, secondly, we sleep on uncomfortable pillows that are not designed for the correct position of the head during sleep, and, third, we lead a sedentary lifestyle, in which the neck becomes numb. Let's try to change this alignment! Devote at least a few minutes a day to your neck and do simple exercises that help maintain the neck muscles and vertebrae. To do this, sit on a chair or stand up so that you are comfortable.

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1. Alternately pull the shoulders up to the ears: then the right shoulder to the right ear, then the left shoulder to the left ear.

2. Alternately pull your shoulders back: first pull your right shoulder back to its original position,and then pull your left shoulder back to its original position.

3. Alternately pull your shoulders forward: first pull your right shoulder back, then return it to its original position and pull your left shoulder back.

4. Make circular movements of the shoulder joint with the lowered straight arms.

5. Turn your head to the right and left: be sure to do it slowly, as much as possible taking your head first to one side and then to the other. 

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6. Clench your hands into fists and unclench them.

7. Clench your hands into fists and rotate them several times clockwise and several times counterclockwise.


8. Bend your elbows: alternately, then simultaneously, and then alternately.

9. Straighten your hands, holding them in front of you, now turn them slowly first inwards, and then outwards (pronation and supination).

10. Straighten your back and slowly lower your head down.

11. pull your shoulders up to your ears at the Same time.


12. At the same time pull your shoulders back.

13. At the same time pull your shoulders forward.

14. Gently tilting your head to the side, pull out your right shoulder first with your right ear, and then your left shoulder with your left ear.

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15. Place your hands on your shoulders so that only your fingers touch the joints. Rotate your elbows slowly, first clockwise and then counterclockwise.

16. Lower your chin to your chest and rotate your head so that the chin describes a semicircle parallel to the chest.


17. Simulate the movements of a boxer hitting a pear. First, hit an imaginary pear hanging directly in front of you, and then with your right or left hand, hit the pear hanging at your side, while turning the body (up to the waist). 

18. Fold your hands in the lock, raise your hands up and stretch as much as possible.

Important notice. All exercises should be performed 4-6 times, no more.