A set of exercises for the prevention and treatment of degenerative disc disease
Exercise №1
Take a deep breath, palms of both hands attach to the forehead, neck muscles tense, his hands push down on the forehead, hold his head upright. Holding his breath, count to 7, exhale and remove your hands from the forehead. Rest 10 seconds, his head down on his chest. Do these movements 5 times.
Exercise №2
After a deep breath, put his hands clasped in castle on the back of the head. Push hard on the neck, hands, hold his head upright. Holding his breath, count to 7, exhale, open your hands, rest 10 seconds, relax. Do these movements 5 times.
Exercise №3
After a deep breath with a force push palm of his left hand on the left temple, hold your head erect, straining neck muscles. Holding his breath, count to 7, with an exhalation, release the hand. Sit back and relax for 10 seconds. Then follow these steps to the right temple. Do these movements 5 times.
Exercise №4
Somknite hands in the lock and with the power of press them on his head, pull your head back as far as possible, direct the eye upward. Holding his breath, count to 7, release your hands and take rest for 10 seconds.
Exercise №5
Push hands hands on the neck, neck muscles tense, second hand, slowly tilt your head forward, eyes repeat the movement of the head. Exhale and push your head as much as possible to the chest, without relaxing the muscles. Holding his breath, count to 7, relax and exhale.
Exercise №6
During inhalation, slowly turn your head to the right, trying to see as much as possible to the right. Hold your breath, count to 7, exhale and take rest for 10 seconds. When do the exercise, turning his head to the left. Follow the movement in each direction is not less than 5 times.
Exercise №7
Head down to your chest, slowly draw the chin toward the collarbone 10 times, increasing each time the amplitude of the movement.
Exercise №8
Relax, and tilt the head back 10-15 times "mash" neck head, turning his head from side to side. Eyes repeat head movement.
Exercise №9
Lower the shoulders and relax your muscles. Slowly breathing, pull the top of the head up as much as possible by stretching the neck vertebrae and shaking with the head left and right. After the release of some rest. Do these movements 5 times.
If during exercise you start to feel dizzy, close your eyes. If you find it difficult just to perform all the exercises, start with the individual movements, gradually increasing the load.
Get into the habit for yourself - do regular exercises for the neck, and you will not know what osteochondrosis. It will be good if you learn how to perform these exercises against osteoarthritis and other users of the computer.
Take a deep breath, palms of both hands attach to the forehead, neck muscles tense, his hands push down on the forehead, hold his head upright. Holding his breath, count to 7, exhale and remove your hands from the forehead. Rest 10 seconds, his head down on his chest. Do these movements 5 times.
Exercise №2
After a deep breath, put his hands clasped in castle on the back of the head. Push hard on the neck, hands, hold his head upright. Holding his breath, count to 7, exhale, open your hands, rest 10 seconds, relax. Do these movements 5 times.
Exercise №3
After a deep breath with a force push palm of his left hand on the left temple, hold your head erect, straining neck muscles. Holding his breath, count to 7, with an exhalation, release the hand. Sit back and relax for 10 seconds. Then follow these steps to the right temple. Do these movements 5 times.
Exercise №4
Somknite hands in the lock and with the power of press them on his head, pull your head back as far as possible, direct the eye upward. Holding his breath, count to 7, release your hands and take rest for 10 seconds.
Exercise №5
Push hands hands on the neck, neck muscles tense, second hand, slowly tilt your head forward, eyes repeat the movement of the head. Exhale and push your head as much as possible to the chest, without relaxing the muscles. Holding his breath, count to 7, relax and exhale.
Exercise №6
During inhalation, slowly turn your head to the right, trying to see as much as possible to the right. Hold your breath, count to 7, exhale and take rest for 10 seconds. When do the exercise, turning his head to the left. Follow the movement in each direction is not less than 5 times.
Exercise №7
Head down to your chest, slowly draw the chin toward the collarbone 10 times, increasing each time the amplitude of the movement.
Exercise №8
Relax, and tilt the head back 10-15 times "mash" neck head, turning his head from side to side. Eyes repeat head movement.
Exercise №9
Lower the shoulders and relax your muscles. Slowly breathing, pull the top of the head up as much as possible by stretching the neck vertebrae and shaking with the head left and right. After the release of some rest. Do these movements 5 times.
If during exercise you start to feel dizzy, close your eyes. If you find it difficult just to perform all the exercises, start with the individual movements, gradually increasing the load.
Get into the habit for yourself - do regular exercises for the neck, and you will not know what osteochondrosis. It will be good if you learn how to perform these exercises against osteoarthritis and other users of the computer.