During physical education, the flow of oxygen to the brain is accelerated, the pressure on the roots decreases. As a result, the headache disappears, attacks of dizziness become more rare, and muscle pain decreases.

Exercises that are beneficial for osteochondrosis	Effect	Execution Method	Number of repetitions, times
Complex 1	Improves cervical mobility	We turn our heads from one side to the other.	5-10
	The functions of the neck muscles are restored	We tilt our head to the chest, trying to pull the chin to it as close as possible.
		We strain the neck, take the head back. After returning to the starting position, tilt it forward.
Complex 2	The muscles of the neck are strengthened, their spasm is eliminated and pain disappears	With a palm attached to the temple, counteracting the inclination of the head to the right. Relax after 5 seconds. We do the same on the left side.	10
		We put a palm to the forehead, lower the head, creating resistance. 10 seconds is enough.
Complex 3	Strengthened shoulder girdle	Holding hands on weight (parallel to the floor), we develop fingers: we squeeze and unclench. After that, shake the brushes.	20
		We tilt our heads to the shoulder: to one, then to the other. At the same time, we are trying to touch it with our ear.	5-10
		We raise our hand to the head, direct it to the side - to the opposite ear. Reaching for it with our fingers.	5
		Having laid the hands on the shoulders, we stretch the muscles: we make turns with the elbows forward, then back (or in reverse order).	10
		Pull your shoulders up. Hold them in the highest possible elevated position for 10 seconds, then lower them.

Gymnastics is done sitting on a chair without a back or standing. You can do the exercises at home (after waking up) and at work (after a long stay in a pose with a bent neck).

In case of pathology of the cervical spine, you can not sharply tilt, turn your head: dizziness, muscle injury are possible, the vertebrae may be displaced.

Video selection of exercises from Dr. Bubnovsky:

Exercises for thoracic and lumbar osteochondrosis

The following exercises help relieve back pain, strengthen the muscles of the thoracic region and lower back, and eliminate stiffness of movements:

• We take a chair with a low back. We sit on it, lean on the shoulder blades, bend our backs. We return after 3-5 seconds to the starting position. We do this 3-5 times.
• We go to bed. We stretch our arms, position them at an angle of 90º to the body. Turn your head to one side, legs to the other. We do 10 twists, moving symmetrically.
• Starting position: lying on your stomach with arms extended above your head. We direct the upper and lower limbs to the ceiling. Let's raise our heads. At will, we swing from one side to the other or back and forth. Run 3 to 5 times.
• We tilt our legs to the sides, bending them at the knees 8-10 times. It is best to do this while lying on a hard surface.
• We lower the head, shoulders, then - round the back. Slowly bend down to the floor (you can bend your knees a little), relax. After 5 seconds, return to the starting position. After that, we bend forward, throwing our heads back and taking our shoulders back. We keep our hands on the belt. We do this 3-5 times.
• We lie on our backs. We raise our legs, we start by the head. It is advisable not to bend them. We stay in this position for 10-15 seconds. We repeat as much as possible.
• We pull the legs bent at the knees to the chest, wrap our arms around them. After 15-30 seconds, lower the limbs. Repeat 3-5 times in the supine position.
• We get on our knees, we put our hands on the floor. As far as possible we bend the spine down. It is not necessary to raise up, lower your head: we keep it straight. After 5 seconds, round the back, relax the neck. Do 10 times.

Such exercises are also useful for scoliosis, kyphosis: they eliminate muscle hypertonicity, strengthen them, and prevent back pain.

I left a review on the forum about the treatment of the spine.

The effect of performing exercises to strengthen the back, increase flexibility is remarkable: muscle stiffness disappears, pain is not so often disturbed. You can also combine physiotherapy exercises with yoga: this stimulates blood circulation, accelerates the flow of nutrients to the spine.

Alexander

He talks about the benefits of gymnastics on the forum about the treatment of the spine.

Even with a slight load on the back, there was pain in the lower back. Sometimes I couldn't walk properly. After the first exercise, the pain decreased, and after the fourth, they completely disappeared.

Exercises for a healthy back and neck

Exercises that prevent the occurrence of osteochondrosis	Execution Method	Number of repetitions, times
Strengthening neck and back muscles	We lay down on our stomach. The arms are located along the body (the palms “look” up), the chin is at the level of the body. Relax, turn your head to the sides. When turning, touch the floor with your ear.	5-8
	Feet shoulder-width apart, hands put on the belt. We lean to the left, then to the right.	5-10
	Lie on your back, straighten your legs. We lift them up and put them down.	8-10
	In the supine position, we pull the legs bent at the knees to the chest and lower them. When returning to the starting position, straighten the limbs. We do it smoothly.	25-30
	Lie down on your stomach, rest your palms on the floor. Without lifting from the leg, we raise the body. Relax after a few seconds.	5-8
	We stand with our backs to the wall, press the back of the head, shoulder blades, buttocks against it. The feet are located 30 cm from the wall. We raise our hands to the level of the ears. Without tearing off the wall, we move the limbs up. When they are above your head, bring them together and lower them. Repeat from the beginning, taking the starting position.	30
	We lay on our back, bend our legs, place them at a distance equal to the width of the hips. We lean on the floor with our feet, we place our hands along the torso and relax. Straining the muscles of the buttocks, raise the pelvis, linger for 3 seconds, lower.	10-15
Designed to stretch the spine	We turn our backs to the open door, hold on to it with our hands (from above). Bending your knees and fully straightening your upper limbs, we hang on the door for a minute. After rest, repeat the exercise.	2-3
	We close our hands in the lock and put them on the back of the head, lower our head, bring our elbows together. We raise the forearms, after 10 seconds you can relax.
	We stand sideways to the wall, put our feet at a distance of a wide step (in length). We turn to face the back, spreading our arms.	1-3

For gymnastics at home, you can purchase a fitball - a large elastic ball. Rolling on it simultaneously massages and relaxes the muscles, reduces the load on the spine.

Video gymnastics for the back:

Gymnastics will only benefit if you follow the basic rules for doing exercises. What you need to know:

• At a high body temperature, exacerbation of the symptoms of osteochondrosis, it is impossible to engage in physical education: pain may increase, general well-being improves.
• Exercises to strengthen the spinal, cervical muscles, to stretch the spine should be done slowly, without sharp jerks.
• Warm-up should be done in comfortable, loose clothing, in a well-ventilated area or outdoors.
• Between gymnastics and the last meal should be at least 30 minutes.
• At the first lesson, you do not need to repeat the exercises a large number of times: this can harm. Approaches increase gradually.

A set of exercises that should be performed with osteochondrosis is compiled by a specialist on an individual basis. The first gymnastics classes are best done with him. If any exercise increases pain in the neck, back or lower back, you should inform your doctor.

findings

• If you strengthen the muscles, perform exercises to stretch the spine, the severity of pain in the back and neck decreases, headaches disappear, and working capacity increases.
• It is possible to prevent the destruction of the intervertebral discs, the increase in the symptoms of osteochondrosis, by doing exercises to strengthen the muscles of the back and neck. But you need to do it regularly.
• With intense pain in the muscles, therapeutic exercises can be harmful: classes should be started after their relief.

It is well known that the health of our body directly depends on the condition of the spine. Unfortunately, we ourselves often contribute to its deformation by working at a computer, we can sit in one place for a long time, move little, do not play sports, suffer from excess weight ...

These additional loads lead to painful sensations in the back area, the occurrence. To prevent these conditions, consider the exercises provided for the back and spine.

Charging Properties

When we have discomfort in the neck or back, we try to influence these parts of the spine in various ways. By performing simple ones, you can permanently get rid of discomfort and improve the condition of the musculoskeletal system.

Exercises for the neck and spine have useful points, among which are:

• Normalization of pressure inside the skull.
• Improving the functioning of the hearing aid and vision.
• Efficiency increases.
• Maintaining the flexibility of the motor apparatus.
• Strengthening the muscles located around the spine.
• Improving the functioning of the endocrine system.
• Sleep normalization.
• Restoration of the vestibular apparatus.
• Removal of numbness in the lower and upper extremities.

Performing ordinary exercises or exercises designed for the back and neck, you can cope with a large number of problems that cause discomfort in the spine.

Charging makes it possible to get rid of:

1. Poor conduction of nerve impulses and pinching, which can be concentrated in any part of the vertebra.
2. Severe spasms and pinched nerves.
3. Osteochondrosis of the neck and other parts of the back.
4. Intervertebral hernias.
5. Heart disease.

If you still doubted the feasibility of such a charge, then you can immediately begin to perform it in order to improve your overall well-being and the functioning of the spine.

Charging Rules

Exercises for the neck and back will be effective only if you follow some rules:

• It is necessary to perform all movements carefully, smoothly, not to make sharp jerks and turns.
• If you experience any discomfort or slight dizziness while charging, stop charging.
• Performing gymnastics designed for the left half of the back, all turns and inclinations are carried out to the right side. To develop the right side - all movements should be accentuated to the left.
• It is forbidden to lean forward in cases where there is a state of instability in the neck.
• You can do exercises in any starting position. The main thing is that your back always remains flat, with your shoulders deployed to the maximum.
• When doing exercises, on exhalation, your muscles should relax, and on inhalation, tighten;
• The number of exercises should be increased gradually, starting from 3-4 times and eventually brought up to 10 approaches.
• After charging, a slight pain may occur in the spine, which will disappear in just a few days.
• It is not necessary to do physical exercises every day, 3-4 times a week is enough.

In addition to charging, attention should be paid to sports such as swimming, slow running or calm walking.

Charging for the back

If you feel pain in your back, you can perform the following set of exercises:

• Take a position standing near the horizontal bar. Wrap your arms around him, and hang in this position for about 60 seconds. The spine should be straight, and try to press your knees closer to your chest.
• Get down on the floor. Press your back firmly against the surface. Gently bend and unbend your knees. The back must be motionless.
• Sit on a chair. Raise your arms slowly, while trying to bring the shoulder blades together. Then bend your arms so that you can touch your shoulder blades. Stand in the starting position and play this action again.
• The starting position is "squatting". Gently begin to pull your chin towards your chest, while slowly arching your back. Return to the original position and repeat the exercise.
• Lie down on a hard surface (floor, hard sofa). Stretch your arms forward in front of you, lower your torso and raise it with outstretched arms. Try to bend your spine as much as possible.
• Take a seated position on a firm surface. Close your legs together. Begin to bend gently, trying to reach your toes. Do this until you feel a slight tension in the back area. Hold this position for 5 seconds. Take the starting position.

The proposed set of simple exercises will help maintain the normal condition of the spine and reduce strong tension in it. You will also be prepared for more serious exercises that can be performed after the examination, preferably in the presence of a trainer. The main thing is to perform all actions with caution and smoothly.

Charging for the neck

If your neck hurts from time to time, do not be lazy and do a useful exercise.

Here is an approximate set of exercises for the back and neck:

• Take the lotus position. Place the palm of your right hand on the left side of your head so that the middle finger touches your ear. Applying light pressure, bend your head down to the right until you feel a slight tension. We perform this action for each side a couple of times.
• Sit on a chair. Place your hands on the back of your head and join them together in a lock. While tilting your head, try to lightly touch your hips with your elbows. The chin should touch the neck area as much as possible. In a tilted state, you should hold your head for about 30 seconds, then take the starting position.
• With your nose, try to figuratively draw numbers from 1 to 10. All movements were soft and unhurried.
• Sit on the floor and bend your legs under you. Lean forward until your forehead touches the floor. Hold this position for 10 seconds. Then clasp your hands behind your back, try to lift them up as high as possible.
• Stand, spread your legs shoulder-width apart. Bring your right hand behind your back, and bend your left hand, try to put it between your shoulder blades. Then you need to grab the elbow of your left hand with your right hand. Performing this task, you can tilt your head to the right. A similar action should be performed for the opposite side.
• Sit on the floor and bend your legs under you so that the heels touch the pelvis as much as possible. Tilt your body back, while focusing on your hands. Arch your back as much as possible so that the heels are fully aligned with the pelvic area. The next movement is the maximum lifting of the chest area.
• Perform leisurely tilts forward - backward, right - left. After tilting, you can move on to rotating the neck in different directions. Such a charge will make it possible to get rid of severe headaches.

By carrying out these exercises, you will not only get rid of pain in the cervical region, but you can also prevent the occurrence of a severe headache.

Pool for the spine

In addition to all kinds of physical activities, a visit to the pool will be very useful as exercises for the back and spine. When a person is in the water, there is no load on the spine and it will be as relaxed as possible.

There will be no pressure on the intervertebral discs in the pool, which is especially useful for people with osteochondrosis. Being in the aquatic environment, the spine can relax as much as possible, and performing any exercises will be easy and quite effective.

But physical education in the pool is not always possible, if you have acute pain, it is advisable to refuse to visit. Most often, the pool is prescribed as a physiotherapy exercise in the rehabilitation process.

If the doctor has prescribed you a visit to the pool, but in the water you feel severe discomfort in the spine, be sure to tell the doctor about it. In no case do not continue classes and do not self-treat, so as not to further aggravate your condition.

Not only weightlifters and bodybuilders need to regularly train their back. A good set of exercises to strengthen the muscles of the back and spine will help form a muscular corset. This is important both for an even posture and for the prevention of deformities of the spinal column. The latter often occur in adulthood, especially in sedentary people. Giving sports only half an hour every day, you can maintain the flexibility of the spine for many years and avoid many back problems.

How to do the exercises correctly

Before starting regular back muscle training, it is important make sure there are no contraindications. If the anamnesis includes diseases or injuries of the spine, then a doctor's consultation is needed. Even if loads are allowed, a number of rules should be observed to avoid injuries to the musculoskeletal system:

• perform all elements smoothly, without sudden jerks;
• constantly listening to feelings in the problem area (discomfort - a signal to stop the lesson);
• increase the load gradually, slightly increasing the number of repetitions as the muscles strengthen;
• need to practice regularly increasing discipline and consolidating the results achieved;
• beginners should not chase quantity made repetitions and sets, as well as set too frisky pace at the very beginning of the lesson.

The following set of exercises for the spine is contraindicated in chronic diseases at the stage of exacerbation, bleeding of any etiology, the presence of severe pain in the lumbar region, shoulder blades and neck.

A set of exercises to strengthen the muscles of the back at home

Four simple exercises for which no equipment or skills required, with regular performance, they will help create a reliable muscular support for the spinal column:

• Bridge hips. The element is performed from the initial lying position, while the bent legs rest with the feet on the floor, the arms are located along the torso. Exhaling, raise the hips up until the body is straightened in the hip joints, linger a little at the top point and smoothly lower the pelvis. It is desirable to perform the exercise at least 15 times. As the muscles strengthen, you can increase the load by straightening one leg at the knee while lifting the hips.
• "Bird and Dog"- an interesting and effective exercise for all groups of spinal muscles. Standing on all fours (dog pose), you need to tighten your abs and straighten your back. The transition to the bird's pose consists in the simultaneous raising of the right arm and the opposite (left) leg. At the same time, the limbs are straightened, arranged strictly horizontally and fixed for a couple of seconds. After returning to the original position, the opposite arm and leg work (do at least 5 times for each side).
• side plank especially useful for prolonged static load on the spine (standing work). Lying on your side and leaning on the elbow of one hand, place the other on the waist. Then tear off the hips from the surface and straighten the body, fixing in this position for at least half a minute. Repeat the element for the other side. To complicate the task, you can raise your leg in the process of execution or lean on the palm of a straight hand.
• lunges, designed to improve coordination, are performed from a standing position. Having fixed the palms on the waist, you need to take a fairly wide step forward, bending the legs at the knee joints at a right angle. Do 10 repetitions for each leg. You can increase the load with the help of weights (hold dumbbells in your hands).

In addition to preventing deformities and diseases of the spine, this simple set of exercises will provide excellent posture. A thin waist and a graceful gait will be another nice bonus.

People whose work involves long-term static loads on the back and those who visit the gym are advised to perform more special elements.

An additional set of exercises to strengthen the spine (video)

Exercise machines in the gym allow you to diversify the set of standard elements for the formation of a muscular corset.

• Stretches performed on hyperextension, perfectly strengthen the rectifier muscles. From the starting position, you need to completely straighten the body, lingering for 30 seconds at the top point.
• Deadlift- Another great element for pumping rectifiers. The exercise is intended for the prevention of disorders and is contraindicated in pain syndrome. Perform tilts and extensions smoothly, holding the barbell in your hands with a direct grip.
• Element "prayer" is a vertical block pull performed on the knees. At the bottom point, when bending the torso, the head should touch the floor.
• hyperextension you can do it on fitball. Starting position - lying on the stomach on the projectile with palms fixed on the back of the head and lowered torso. When unbending the body, straighten and linger for half a minute in this position.
• Stretching with a fitball- one of the simplest, but very useful exercises for the back. You just need to lie on the projectile with your stomach and relax the muscles of the whole body as much as possible. You can stay in this position for as long as you like.

These exercises are not only guarantee of a strong muscular corset but also excellent remedy for back pain. Supplementing them with a standard training program, you can do not be afraid of scoliosis and osteochondrosis even with many hours of sedentary work in the office. At the same time, it is important to get up from the workplace every hour in order to slightly stretch the muscles and activate blood circulation.

The effectiveness of exercises for the back in diseases of the spine

Scoliosis and osteochondrosis- the most common pathologies of the musculoskeletal system. The first diagnosis is made at any age, since the curvature of posture can be earned in childhood. Wherein back muscles atrophy and hold the spinal column in wrong position. Special stretching and muscle strengthening exercises are the best way to correcting the situation.

A set of exercises for scoliosis (video)

Osteochondrosis is a more “age-related” disease, which is cartilage degradation intervertebral discs. Accompanied by impaired mobility of the spinal column, periodic pain and deterioration of tissue nutrition. In this case, you should be careful, but if the case is not very advanced, the exercises help restore mobility and relieve pain.

Training for osteochondrosis (video)

Performing a set of simple exercises to strengthen the muscles of the back and spine daily, you can restore health and maintain it for a long time.

Spinal problems can cause headaches, chest pain, poor vision, and dizziness.

The importance of competent diagnosis, timely treatment and prevention of vertebral diseases is due to their wide prevalence, severely tolerated pain syndrome and the occurrence of many complications.

The best means included in the complex for the prevention and treatment of diseases of the cervical spine are therapeutic exercises.

Special exercises are aimed at relaxing and bringing the muscles into tone, increasing their functionality.

What is important to consider when starting to perform a set of exercises:

• Your main task is to tone the muscles. It is necessary to make them sufficiently elastic, so the exercises should be done slowly and rhythmically. Too fast, abrupt movements can do harm: they injure tense muscles, only worsening their condition.
• Gymnastics is performed on a flat surface.
• Necessary equipment: rug, chair, rollers or pillows.
• Frequency: Perform each exercise three times, then move on to the next.
• If discomfort is felt, the load should be reduced.

Effective sets of exercises

Improving the mobility of the vertebrae, restoring the plasticity of the neck muscles

Exercise #1

Sitting on a chair or standing, lower your arms along the body and turn your head first to the extreme right position, then to the left.

The purpose of the exercise: to ensure such a state of mobility of the cervical vertebrae, in which the nose and chin are located above the shoulder with maximum rotation.

A lighter version of the exercise: do a series of movements in each direction with a small amplitude.

Exercise #2

Sitting on a chair or standing, lower your arms along the body and lower your head down, pressing your chin to your chest as much as possible. Try to feel the chest notch with your chin.

The purpose of the exercise: improving the flexibility of the neck, stretching the stiff muscles in the back.

Exercise #3

Sitting on a chair or standing, lower your arms along your body and move your head back, pulling in your chin.

The purpose of the exercise: correcting the posture, in which the neck with the head is “stretched” forward, stretching tense muscles.

Complex No. 2

Purpose: strengthening of weakened muscles, their maximum relaxation, reduction of painful sensations.

Exercise #1

Sitting, place the palm of one hand on your forehead. Tilt your head forward, pressing your palm on your forehead, as if preventing movement.

The purpose of the exercise: strengthening weakened muscles, developing the mobility of the vertebrae, achieving the correct position of the head.

Exercise #2

Sitting, place your palm on the temporal region. Alternately tilt your head to the left and right, pressing your palm on your temple.

The purpose of the exercise: strengthening the lateral cervical muscles, improving the mobility of the vertebrae, reducing pain.

Exercise #3

Sitting or standing, lower your arms along the torso. Raise your shoulders to the maximum possible position and lower them.

Exercise number 4

Sitting or lying down, massage the area between the occipital bone and the part of the nape where the muscles are located.

Exercise number 5

Sitting or lying down, massage the shoulder blades at the point of attachment to the neck muscle.

Gymnastics for the treatment of a hernia of the cervical spine

From a sitting upright position, take a deep breath and tilt your head back, looking up at the ceiling.

Hold this position for a few seconds, return to the starting position.

Hernia of the cervical spine is the second most common after the lumbar. Read more about symptoms, diagnosis, as well as conservative and surgical treatment in the article.

Gymnastics for the treatment of osteochondrosis of the cervical spine

Exercise #1

Lie down and straighten your body as much as possible. The left hand is on the chest, the right hand is on the stomach. Balanced breath. Hold your breath for 10 seconds, exhale and relax.

Exercise number 2 (continuation of the first)

Roll over on your stomach, legs straight, avoid bending. Raise the upper thoracic region along with the head and lower to the starting position.

Exercise #3

Lie on your back, legs bent at the knees. Alternately perform body turns left and right. The interval between each turn is 20 seconds.

This disease occurs in every second person aged 25 - 40 years. In our article, you will learn about the causes of osteochondrosis, its symptoms, as well as the classic options for dealing with it.

Gymnastics for the treatment of protrusion of the cervical spine

Exercise #1

You will need a wide board with a smooth surface. Its size should allow you to lie on the board at full height. Attach 50 cm straps to one end of the board.

Set the board so that the top end is 130 centimeters from the floor.

Lie on the board with your stomach, put your hands into the straps, under your knees - a pillow.

Carefully change the angle of the board, adjusting the load on the spinal column.

Exercise #2

Take the board used in the first exercise as a support. You can also use a wooden stool.

To stretch your back muscles, lie down on a support, touching it with your stomach.

Stretch the muscles by performing alternating forward and backward bends.

Watch for the correct distribution of body weight: the main load should be felt between the lower abdomen and the upper shoulder girdle.

Exercise number 3 (lateral stretch)

If the pain syndrome manifests itself in the right side, lie on the left. If pain is observed on both sides of the spine, perform the exercise alternately on each side.

The upper part of the body moves forward, while the lower part leans back.

Exercise number 4. Walking on all fours

Get on all fours, straighten your back, and start walking around the room.

Exercise number 5

Lie on your back with your legs as straight as possible. Pull the socks towards you, touch the sternum with your chin. Thus, the muscles of the neck will stretch, and the spinal column will be stretched.

Gymnastics for the treatment of spondylosis of the cervical spine

It is important to perform gymnastics as carefully and smoothly as possible, to avoid unnecessary excessive loads.

With regular performance, the blood circulation of the cervical region will improve, the muscles will tone up, and the physiological mobility of the spinal column will be restored.

Gymnastics for the treatment of chondrosis of the cervical spine

Gymnastics for osteochondrosis is necessary to reduce pain, strengthen the neck muscles and prevent the recurrence of the disease.

• A series of neck turns. Each turn must be performed very slowly, with a fading at the extreme point for a couple of seconds. The gaze should be directed strictly straight, the head is raised.
• Head tilts. Tilt the head to each side until the ear touches the shoulder. The shoulders are as relaxed and lowered as possible.

Four simple exercises that are easy to perform at any age practically work wonders. Doing gymnastics regularly, you normalize sleep, tighten the skin of the neck and chin, remove the "widow's hump", get rid of pain in the cervical spine.

Cervical osteochondrosis is a problem that worries many. Discomfort in the neck is accompanied by a headache, which is sometimes so severe that it is not relieved by analgesics. It's all about the deterioration of blood circulation, which occurs as a result of the curvature of the cervical vertebrae. Special gymnastics will help restore health to the spine.

Gymnastics for the neck - exercises that work wonders

Just four simple exercises that need to be repeated every day can significantly reduce the curvature of the cervical vertebrae in a month. The same gymnastics is excellent and is recommended to everyone who spends most of their time in a sitting position.

Gymnastics for the neck relieves tension and helps keep muscles in good shape. It is from the cervical and shoulder muscles that the state of the cervical spine and posture depend.

Exercises to strengthen the neck muscles

1. Stand up straight and straighten your back. If at first it is difficult to keep your back evenly, do the exercise, leaning against the wall. The crown should look up. This is the starting position. Clasp your hands in the castle. Place your hands on the top of your head and tilt your head slightly forward. Then try to return your head to its original position, resisting with your hands. Do the exercise for 30 seconds, then relax. Repeat. It is advisable to perform this exercise for the first time in front of a mirror in order to see how the neck muscles work.
2. Get into the starting position. Bring your left hand over your head and place it on your right ear. Tilt your head towards your left shoulder. Try to return your head to its original position, resisting with your hand. Do the exercise for 30 seconds, then repeat for the left side of the neck. Then - again for the right and again - for the left.
3. Take a chair and sit on it, resting your hands on the seat. Keep your back straight. Then bend your spine towards the back of the chair, tilting your head as far back as possible. Sit in this position for 30 seconds. Return to the original position and do the exercise a second time.
4. Starting position - standing, as in the first two exercises. Turn your head as far to the left as your neck muscles allow. At first, discomfort may be present. Look over your shoulder. Count to 30 and turn your head forward. Repeat for the right side.
   

Isometric exercises for the neck - another magical gymnastics

Isometric exercises allow you to strain and strengthen the muscles with their complete immobility. Each exercise is performed for 10 seconds, with a repetition of 5 times:

- Press hard on the palm with your forehead, then with your right and left temples, then with the back of your head.

- Place your palm under your chin and press on it, resisting with your chin.

- Raise your chin as high as possible and turn your head to the right and left as much as possible.

- Lower your chin to your neck and repeat the previous exercise.

- Take your head back a little, lower your shoulders. Try to touch the right ear to the right shoulder, the left ear to the left.

How to help the cervical spine regain flexibility

Gymnastics for the neck is very effective, and in tandem with dietary supplements, it is doubly effective. restores and strengthens the connective tissue that makes up the muscles and cervical vertebrae. Thanks to gymnastics, blood circulation improves, and the amino acids into which collagen hydrolyzate breaks down quickly reach their goal, namely, the cervical region, restoring destroyed collagen fibers. The connective tissue of the spine and shoulder is renewed, bones, ligaments, and joints are strengthened. The health of the spine is restored, the neck straightens, becomes beautiful and flexible.