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 both adults and children can do for prevention. So, let’s get to the exercises.
Exercise 1. Tilt your head forward while pressing on your forehead with interlaced fingers. Sequentially press your fingers first on the back of the head, then on the left and right temples. In this case, the head should counteract the onslaught 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 the forehead against each other, gently press on the skin with the entire surface of the palm of your hand and stretch it with smooth traction movements for 25-45 seconds. The same stretching should be done on the temple in the longitudinal and transverse directions, and last but not least – on the ear. Stretch it in all directions, especially the lobe. With these exercises, you restore blood circulation in areas that have many biologically active points.
Exercise 3. This exercise normalizes blood flow in the jugular veins, improves brain nutrition. Sit up straight, back straight. Slowly tilt your head back. Use your hand to push your chin back and up. It is also advisable to slowly turn your head slightly to the left and right. Hold this position for about a minute. Children need 12 seconds.
Exercise 4. This exercise restores the work of the cervical plexus. Sit up straight, back straight. Slowly tilt your head forward, trying to touch your chin to your chest. Place interlaced fingers on the back of the head, press forward and up, lifting the back of the head. Sit in this position for about a minute. You can repeat after 15 minutes.
Exercise 5. Raise your shoulders up, trying to reach your ears, then lower them. So at a fast pace, do the exercise for 15 seconds. Then alternately: first one shoulder up, the other down, then vice versa. So also 15 seconds. Rub the cervical spine with the palms of your hands.
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 watch your posture, even when you’re sitting on the couch. Swap a soft mattress for a hard one. Avoid the same position of the spine.
If you want to stop physically suffering, take an ordinary kitchen rolling pin, which is used to roll out the dough. Lay it on the floor, and lie down on top of it with your back. Ride it for 10-20 minutes. Do this every evening.