Lana-web. gillana > Fitness > Exercise in cervical osteochondrosis Prolonged static neck strain for a long time – the main cause Of cervical degenerative disc disease. Affects not only the cervical vertebrae and cartilage, but also disturbed cerebral blood flow. This leads to chronic headache, reduced work capacity and concentration. Determine the status of your cervical spine – perform at a slow pace on one of the movements that make up the complex. The maximum tilt the head forward, backward, in different directions. Make a slow circular motion. Ideally, under normal condition of the vertebrae, you can easily touch the chin to the chest, easily perform deep inclinations towards the shoulders, and the rotation will not experience feelings of discomfort and dizziness, and do not hear the crunch. But perhaps such feelings can now experience the only children. And we have to work on ourselves, remembering the force of will. The first exercise is preparatory. Conveniently sit in front of the mirror, not relying on the back of a chair. Place hands on shoulders. Deep and long breathing in, raise them up and on a deep exhale lower down as much as possible and back. Springy movements with small amplitude, helping hands, lower them as low as possible. You get a synchronized series of small sighs and light at the same time will dissipate. Deeply and slowly inhale and exhale, trying to maintain the position of the shoulders. Chin while growing up. This exercise and subsequent ones, are 4 – 10 times, increasing the number of repetitions gradually over weeks. Exercise the second tilt. Brush hold the position of the shoulders, which you established when you first exercise. Take a deep breath and slowly lower maximum head forward on a long exhale. If possible, make some springy movements and lock this position for 2 -3 seconds. On the inhale lift your head. Also do the bending back and sides. When performing the head tilt back, pull the lower jaw forward. This, in addition to therapeutic effect, will allow you to adjust the shape of the face. In General, the exercises for the face if you do it regularly, by itself, is an excellent prevention of diseases of the cervical. You can only make a first bending forward, then backwards, and can execute in a single cycle all 4 tilt, repeating the cycle 4 to 10 times. It depends on what the slope is more painful – doing it last when it "warmed up" and stretched other muscles and activate blood circulation. Exercise 3 – neck and spine. Is performed lying down on the elastic Mat. Better on the Mat for yoga. But you can lay, turning several times, wool blanket. For pain in the spine, you cannot perform exercises on a semi – mandatory shock-absorbing surface. Bend your knees and clasp their hands. Take a deep breath. At the same time, on the exhale, pull your knees and head toward each other. The chin should touch the knees. Hold this position for 3 to 5 seconds, feel the stretch the entire spine. Slowly return to starting position. Exercise 4 – stretch the entire spine. Performed lying down, feet together, arms extended over your head. On the inhale, pull socks on itself, and hands all the way back, trying to keep the buttocks in place. Spine with a little bend. Hold for a few seconds and smooth on the exhale, return to starting position. Run 4 to 5 times and evolve this exercise to stretching was maximum. On the exhale, pull the right leg and left arm. Then adjust them. The toes can, as in the initial position, drag on itself, or down – decide how you prefer. Exercise 5 – torsion. Continue to lie on his back. Bend your legs and arms out to the side. Inhale, exhale – rotate the knees to the right, preferably touching the floor. Hold this position. And return to the source. Repeat in the other direction. The second option crunches – legs bent at the knees, hands raised in front of him. Inhale and stretch hands upwards. Exhale – rotate the knees, for example, to the right, and head left. Hands just down to the left, parallel to each other. Fully exhale and within a breath, try to stretch the spine. Exercise 6 – a bit of yoga. Turn over on your stomach, arms bent at the elbows, palms down at shoulder level, legs together and extended, Turn your head in any direction. Usually, when there are problems with the cervical vertebrae, this state is difficult to maintain for 1 – 2 minutes. Then it you will get money easily as a healthy person. Therefore, prior to exercise, just lie down so that the vertebrae are stretched. While the emphasis on the chin. On a slow breath, leaning on the hand and straightening his hands, pressing hips to the floor and straining muscles of the abdomen and back, slowly bend, the maximum tilting your head back. Hold your breath for a few seconds and return to starting position. Fully relax your muscles and take 2 to 3 breaths. Exercise 7. Do not change position, lie on your stomach, legs and hips pressed to the floor. Slowly raise your torso, straightening hands, to breath. Fix the position by pushing your shoulders back and down. On the exhale, slowly and smoothly turn your head to the right, trying to see the left heel. The position of the shoulders does not change, if possible. On the inhale, turn your head and exhale slowly fall. Repeat in the other direction. Run 6 - 8 turns. Exercise 8 – standing. Feet on width of shoulders, hands are freely lowered along the body. The shoulders on the inhale raise the top and on the exhale, drop down and slightly back. The chin is slightly elevated. The muscles of the back, abdomen and neck in good shape. Take a deep breath and on the exhale send the shoulders forward and towards each other – you should feel tension in your neck and the widest back muscles. On the inhale return to starting position and exhale, Contracting the abdominal muscles. The second option – all done in the same sequence, not the shoulders forward, shoulder back. Try to bring them closer together as possible. In this strain the back muscles and abdominals. Muscle strengthening saipanese 9. Stand up straight and put your arms back and up a bit. Strain the muscles of the arms, back, squeeze the hand into a fist. With tension, as if you stretch the rubber band, do a few springy movements to the sides. Exercise 10. You can perform sitting or standing. Lower the shoulders down and slightly lift the chin. Inhale, as you exhale pull the head forward, the maximum strain the muscles of the neck and shoulder girdle. Hold for a few seconds. The shoulders do not move. Control their position with his hands on the shoulders. Return to starting position. Repeat 5 – 6 times and perform the same movement of the head back. The amplitude of movement of bude is small, but it is important to try to move the head and neck backward, not to make a tilt of the head. You should feel how tense the muscles of the neck and nape. Complete the whole complex by the slow tilting of the head, lift the shoulders and move them back, check and note the position of the spine and your posture. After the whole set of exercises with cervical osteochondrosis, it is helpful to complete it by self-massage of the shoulder area. Lower your head, relax your muscles. Make a few stroking movements and kneading. Finish with micro-vibrations with a soft pokolachivanii the edge of his hand. On how to perform these techniques, click here to learn more about massage techniques. Exercise "birch" or "Candle". This exercise of yoga can only be performed after completely disappear pain in the cervical spine, about a month after the regular run of the entire complex. By this time all the vertebrae of the cervical and thoracic spine will be prepared and stretched. Performed lying down, legs extended, arms along the body. Slowly raise the legs, buttocks and lumbar spine. The goal is stand on the blades. Can support the lower back with your hands resting on your elbows. It is recommended to keep this posture for 2 to 5 minutes. Important! In no case do not try immediately to achieve a perfect result – run the rack on the blades. Unprepared and not stretched spine, especially his neck Department, may respond in unpredictable ways – from pain to displacement of the vertebrae and pinching of the nerve. This is very serious. But this exercise aligns all the vertebrae of the cervical. Then, you can move smoothly into the pose "Plow", omitting the legs behind the head. Both of these exercises are achieved only by regular and persistent training. But guarantee the health and flexibility of not only cervical, but also the whole spine. A set of exercises for a beautiful posture. A set of special exercises will help to correct posture, strengthen back muscles and shoulder girdle, to develop flexibility of the spine. Read more. Exercises to cleanse the lungs by the system johnslazy complex system of yoga to cleanse and strengthen all the respiratory system helps you regularly clean the lungs and bronchi of toxins, regulate the breathing rhythm. Read deleteprofile self-training. If you decide to do without the help of professional advice of a coach, to make his exercises and recommendations on their implementation, can help to train properly. Read more. All articles have sitepornbase article? Share the link with your friends! Popular articles Section Createraster Health Section of the Women's club Contact information Lana-web. Yavorsky website 2012 >> Copyright © >> lana-web. ru - author's site about fashion, style, beauty, health. Copying site materials is allowed only if there is an indexed reference to the source