The set of exercises by Alexandra Bonina for the neck is quite popular. It is aimed at treating cervical osteochondrosis and eliminating its symptoms. The author of the method is a practicing sports doctor and a specialist in the field physiotherapy exercises... She is the creator of the unique Traffic Light program, which consists of four programs for working with problematic parts spine and two programs aimed at restoring and strengthening the back. Consider what exercises for cervical recommends Alexander Bonin.

Before creating a unique project "No Osteochondrosis", Aleksandr Bonin received an appropriate education and completed an internship in the best health centers of the country. In addition to a diploma of graduation from the Medical Institute, Alexandra also has a certificate of a professional fitness trainer.

In the programs, the author gives proven techniques that have been used in exercise therapy for a long time, and supplements them with his own complexes. All exercises are carefully analyzed, the methodology for their implementation is explained in an accessible and detailed way, the main mistakes that beginners make are considered. This is the uniqueness of Alexandra Bonina's methodology.

The complexes offered by the author are clearly structured. A person can choose for themselves the necessary recovery program for a specific area of ​​the back (cervical, thoracic or lumbar). You do not need to personally attend the classes - the program is aimed at distance learning with the help of relevant videos, answers to common questions, excerpts from seminars, and so on.

Indications for use gymnastics of Alexandra Bonina are as follows:

• hypertension, vegetative-vascular dystonia;
• weather dependence;
• deterioration of vision and hearing;
• poor memory;
• morning tiredness;
• excessive sweating;
• panic attacks and other neurotic manifestations;
• difficulty moving, stiff neck and shoulders;
• shortness of breath and arrhythmia.

These symptoms are usually characteristic of those who are inactive. But it is he who is one of the main causes of osteochondrosis. A simple set of exercises will help eliminate negative manifestations and prevent unpleasant consequences.

Benefits of Bonina Neck Exercise

The positive features of gymnastics are as follows:

• Completing the recommended Bonin course makes it possible to provide deep study a specific area of ​​the spine.
• Exercises according to the method should be performed every day, but they do not require a lot of time - to achieve results, 20 minutes a day is enough. It is only important to follow all the data on the video recommendations.
• The author of gymnastics set a goal not only to explain to patients how to get rid of pain, but also to understand why osteochondrosis appears at all. This will help to identify the cause of the disease and get rid of it, preventing the development of the disease in the future.
• The exercises are designed so that they can be easily performed by any person, regardless of the level of training, even those who are severely weakened by the disease. In addition, the program does not imply the use of special simulators and devices - you can do them at any time and in any room.
• There is very little information on the Internet about what exercises should be performed in the acute form of osteochondrosis. Bonina gathered them into a separate group. This gymnastics is aimed at eliminating the pain that occurs.

A set of exercises for Alexandra Bonina with cervical osteochondrosis

You need to start doing the exercises with warm-up... She suggests such exercises:

• Circular movements of the shoulder joints. Hands should be placed on the shoulders, and performed in this position. circular motion shoulders 10-15 times forward, and the same amount back. Then shake your hands. Pay attention to your sensations - movements should be comfortable, pain is not allowed. This exercise will help improve blood flow to the cervical spine.
• Flexion and extension of the arms. Clench your hands into fists and place them on your shoulders. Extend your elbows parallel to the floor and flex your fists back to your shoulders. Repeat the exercise 15-20 times, then shake your hands. Movements should be performed in an average rhythm, avoiding sudden movements.

Main part includes such actions:

• Cross your fingers in a lock, place them on your forehead. Try to tilt your head forward, while providing yourself with resistance with your hands. You should feel the tension back muscles the cervical spine, and the head does not need to be tilted forward. Count to five, then relax your neck muscles. Repeat 5-7 times.
• Cross your fingers again with the lock and place them on the back of your head. Pull your head back, resisting with your hands and making sure that your neck muscles tighten. Count to five, then relax your muscles and repeat the exercise 5-7 times.

Alexander Bonin calls this method isometric. The secret of the exercises is that you can perform exercises both at the stage of remission and at the stage of exacerbation of the disease with severe pain syndrome. This is explained by the fact that in the process of performing these exercises, only the muscles of the neck work, and the upper spine remains at rest. Similar exercises are called isometric. Secret healthy neck according to Alexandra Bonina includes the implementation of various isometric complexes.

• Bring your shoulders forward without lifting them, linger slightly and slowly spread them back, trying to bring the shoulder blades together. Do the exercise at a calm pace five times.
• The next exercise is respiratory. Take a deep breath, spread your arms to the horizon and lower your arms as you exhale. Repeat five times.

This main complex, which includes 6 simple exercises, Alexandra Bonina advises to do it every day at any stage of the disease.

There is also a couple of neck exercises done with a chair:

• Stretching the muscles of the upper spine. You need to sit straight on a chair, place your hands on your knees, place your legs parallel to each other, keep your back relaxed. Take a slow breath, tilt your head forward, aiming for your chest with your chin. Hold this position for a while, then raise your head, also slowly, and exhale. Repeat five times, at a slow pace.
• Stretching and relaxing the neck muscles. Sit on a chair with your legs parallel to each other. Bend over and place your torso on your knees. Keep your back relaxed, using only the cervical spine and the head, which are outside the knees, hands are lowered along the legs. Repeat the exercise slowly five times.

The super cool exercises of Alexandra Bonina (and this is what those who tried them say about them) really help to achieve excellent results with correct technique their implementation. We suggest watching a video on this topic.

Exercise therapy for the neck according to Bonina on video

Exercise therapy at cervical osteochondrosis- This is an obligatory stage in the treatment of the disease. They are uncomplicated and do not require high level physical fitness... They are easy to do on your own at home, but you must definitely listen to the sensations and prevent the appearance of pain.

Warm up

The cervical warm-up is performed at the beginning of the workout. First you need to warm up the muscles and joints of the upper limbs and shoulder girdle. The neck is not used during the warm-up phase. Alexandra Bonina recommends the following exercises:

1. The arms are bent at the elbows, the hands are on the shoulders. It is necessary to perform 10-15 circular movements in shoulder joints in different directions. Movements should be slow and not painful.
2. Hands must be taken to the sides parallel to the floor. Further, the hands should be shifted to the shoulders and back, bending and unbending the arms at the elbows.

During the warm-up, attention should be paid to the elasticity of the joints. You can do more reps and rotate with less amplitude.

Basic exercises

After the warm-up complex is completed, you can start the main gymnastics for the cervical spine. Here, the muscles of the neck are already involved and strengthened. The exercises are just as simple, but they must be done carefully so as not to damage the vertebrae and ligaments.

1. Hands need to be clasped and put your head on them. They rest their foreheads on the palms, trying to push them back with the help of the back muscles of the neck, but with your hands you need to hold your head in one place. In this case, the main load should fall on the muscles, and not on the spine. In total, 5-7 sets of 5 seconds are performed, between which the muscles must rest.
2. The hands are interlocked in a similar lock and placed on the back of the head. Then they try to tilt the head back, but with their hands they do not allow the neck to bend. Thus, the muscles in the back of the neck are trained, and the vertebrae do not move. It is enough to do 5-7 repetitions, each of which lasts 5 seconds.

Hitch

At the end of the session, you need to pay attention to stretching the muscles. These exercises will help restore mobility to joints, restore blood circulation in the neck area and strengthen cardiovascular system.

1. Without lifting the shoulders, they need to be smoothly taken forward and then backward, trying to bring the shoulder blades as much as possible. The main thing is that the shoulders remain below, otherwise you can load the cervical spine.
2. The second exercise is breathing. On a deep breath, you need to raise your arms to parallel with the floor or above your head. As you exhale, they are slowly lowered down, and the shoulders are relaxed.

Alexandra Bonina reveals the secrets of a healthy neck for everyone. In her video lessons, she demonstrates only those varieties that are useful to everyone and have no contraindications. Depending on the level of physical fitness and the stage of osteochondrosis, their complexity can be increased.

It is worth consulting with your doctor and contacting the author of the course directly so that she can create an individual training program. Alexandra can demonstrate the effectiveness of this gymnastics by her own example, as well as by the example of a huge number of her patients.

The official website warns that during an exacerbation of the disease, it is worth doing gymnastics with caution: not all exercises can be done, since they can harm the muscles and vertebrae.

Who is Alexandra Bonina

Her patients include people from all over the world with at different levels physical fitness and different stages of the disease. Due to the inability to advise everyone personally, she released a course of training videos that are presented on her website.

Among them there are detailed free videos, which can be viewed by everyone. You can also contact the doctor personally, so that she advises the correct therapeutic exercises in each case.

As a student, she herself suffered from osteochondrosis and developed a set of exercises to combat symptoms. Now she helps people cope with the disease, she has her own website, where she talks in detail about the technique.

Indications

Also indications for remedial gymnastics are:

• noise in ears;
• violation of coordination of movements;
• deterioration of vision and periodic darkening in the eyes;
• muscle pain in the neck and upper back;
• numbness in upper limbs;
• fast fatiguability;
• stiffness of movement.

In the absence of pronounced signs of cervical osteochondrosis, it is recommended to engage in physiotherapy exercises for prevention. This is especially true for people at risk. These include those who are suffering overweight, leading a passive lifestyle or people who spend a lot of time at the computer.

The main contraindications are serious back and vertebral injuries.

Before starting training, you need to consult with your doctor. Also, caution should be exercised in people with tumors of the thyroid gland and salivary glands. Patients with unstable vertebrae need to perform the complex in a rigid supporting Shants collar.

Cervical osteochondrosis, its causes and symptoms

Cervical osteochondrosis is a chronic disease of intervertebral structures, in which the cartilage tissue gradually becomes thinner, saturated with calcium salts and becomes too strong.

The disease can develop for several reasons:

• with the processes of natural aging and wear and tear of tissues in old age;
• due to malnutrition;
• as a result of a sedentary lifestyle.

As life shows, most often a person with health disorders either completely begins to rely on a doctor, or throws himself into all seriousness, self-medicating and not turning to official medicine.

Both of these positions are fundamentally wrong, because not a single, even the most qualified doctor, can independently diagnose himself, and not a single person should independently prescribe treatment for himself. No wonder the ancient sage said that there are three sides to every disease: the patient, the doctor, and the disease. If the patient is on the side of the doctor, no disease is terrible, but in cases where the patient is on the side of the disease, the best doctor is useless.

Today, cervical osteochondrosis is increasingly diagnosed, and the behavior of patients and their attitude to the proposed treatment does not depend at all on age. Those patients who are thinking about their future do not forget that therapeutic exercises for cervical osteochondrosis remains one of the most important elements treatment, while others are simply silent and endure pain and all the symptoms that manifest this very unpleasant and in some cases life-threatening disease.

Features of osteochondrosis of the cervical spine today

Cervical osteochondrosis is a common disorder that is rapidly growing younger every year. Pinched nerve endings or displacement of the cervical discs cause headaches and heartaches, dizziness, numbness of the tongue. Moreover, pinched nerves indirectly negatively affect performance. internal organs... Nevertheless, many people simply do not pay attention to the doctor's prescriptions and do not believe that physiotherapy exercises, especially with its constant use, can improve their condition.

Meanwhile, if a person is diagnosed with cervical osteochondrosis, therapeutic exercises are necessary! A disorder that is not being corrected will sooner or later worsen, and each new attack of the disease will add unpleasant symptoms to the clinical picture of the disease. Of course, exercise therapy is not a panacea, especially if the degenerative-dystrophic process in the tissues spinal column has existed for a long time, but it will be able to slow down the development of pathological processes, facilitate general state and the first step towards recovery.

The main symptoms of osteochondrosis

1. Constant headaches, dizziness. The discomfort is often exacerbated by movement and sharp turns of the head, and such pain in the head is practically not amenable to drugs that are traditionally prescribed to relieve this symptom. At the same time, the patient may be disturbed by instability blood pressure, attacks of lightheadedness and tinnitus, which are best eliminated by therapeutic exercises prescribed for cervical osteochondrosis.
2. Symptom of osteochondrosis of the cervical spine there may be pain in chest giving into the hands. Often, a person feels numbness in the hands and a combination of this symptom with pain in the heart area, in which traditional "heart" medicines (nitroglycerin) are ineffective.

Prophylaxis

In the event of these complaints, orthopedic surgeons advise their patients to use physical activity, the mode and frequency of repetition of which for each patient should be selected individually. A well-thought-out physical rehabilitation program will help prevent the development of displacement of the cervical vertebrae and clamping of nerve fibers.

If you want to know all the secrets of cervical osteochondrosis treatment, we advise you to familiarize yourself with this free course. A very effective technique!

Below is an example of several exercises.

1. The patient lies down on the floor. He places one palm on his stomach and the other on his chest. Slow, smooth inhalation (belly, and then the chest is lifted), then exhale. Repeat 8-10 times. It is necessary to consciously relax the body. The exercise is repeated 3-4 times during the day.
2. Position on the floor, but this time on the stomach. The head and torso are slowly raised, with your hands you need to rest in front of you on the floor. In this position, you need to be 1 - 1.5 minutes, then smoothly return to its original position. Important! It is necessary to ensure that the shoulders do not "tumble" - keep your posture under control! The exercise is performed 3-4 times a day.
3. Position - lying on your stomach. The arms are extended along the body. The head slowly turns to the right. You have to try to press your ear to the floor. Then in the opposite direction. Important! Pain should not accompany exercise! Run 5-6 times. During the day, you can do this exercise 3-4 times.
4. Sitting position. Slowly, exhaling, bend forward, bringing your chin as close as possible to your chest. Then, while inhaling, slowly throw your head back, trying to look as far as possible. Repeat 10-15 times. The exercise itself is repeated 2-3 times a day.
5. Without changing position, you need to press your forehead against your own palms. By exerting the maximum possible pressure. The exercise is done while exhaling - this is important! Repeat 5-6 times. Perform 3-4 times during the day.
6. If the violation is not severe, you can perform a gentle rotation of the head, in both directions.

The above set of exercises shows that therapeutic exercises for cervical osteochondrosis are available to almost all people, regardless of their age. Some of the exercises can be performed both at home and at work, and if the patient's own health is an empty phrase, then he will definitely try to heed the doctor's recommendations.

Exercise therapy video:

As shown by research scientists, the implementation of such exercises as a prophylaxis reduces the risk of osteochondrosis of the cervical spine by 90%!

Proven to be effective remedial gymnastics with cervical osteochondrosis at any stage of the disease. As it turned out, even simple workouts, without active manual treatment and use drugs, significantly reduce pain, and in some cases, the achieved strengthening of the neck muscles has a positive effect on the general condition - in some patients, there is a partial regression of the disease.

P.S. Want to get more effective exercise? Be sure to take this course >>

Cervical osteochondrosis is a dangerous disease that, when in a prolonged position, provokes clamping of the nerves and arteries in the affected section.

Doctors recommend that such patients use special orthopedic pillows. This will help relieve pain, eliminate migraines, and improve blood circulation. How to choose the right pillow? Which pillow is better for cervical osteochondrosis and the most safe, comfortable for sleeping?

What are orthopedic pillows for?

Due to its unusual shape and filling, a pillow for cervical osteochondrosis has a positive effect on the body during sleep. She promotes correct position vertebrae, thanks to this, the muscles of the neck and spine relax at night. It has a preventive effect and can be used as an additional way to treat chondrosis.

For the manufacture of the product, only high-quality materials are taken, which reduces the production of sweat from the skin and improves air circulation around the head. A person on such a pillow gets enough sleep, feels comfortable and burgundy throughout the day.

In addition, it is important that the person sleeps in correct posture... What should it be?

• The patient sleeps in a fetal position.
• The shoulder should rest against the mattress.
• A small pillow fits under the head.
• You can sleep with cervical osteochondrosis on your back, but with your legs bent.

If you have problems with the cervical spine, then you should not sleep on your stomach.

What characteristics should a pillow have?

Doctors recommend only two types of neck rolls. It is a crescent shape and a rectangle with raised edges. It is easy to find a comfortable sleeping position on them that will not negatively affect your health.

On crescents, they sleep on their backs, they fix the position of the neck and relax the muscles. Even with prolonged use, they do not lose their original shape.

How to understand which pillow is needed? Before purchasing, you should carefully examine the pillow to see if it will deform from the weight of the head.

If the roller is high, then you can harm your neck and accelerate the development of the disease.

Many people think that it is better to sleep without it at all, but this is not the case. In this case, the muscles do not relax, they are constantly tense, which increases the compression of the artery.

It is better if the product is filled with a component with a memory effect. It will quickly regain its shape after use. For those who sleep on their backs, it is better to choose products with latex. Fillers with latex springs hold the head well. They do not cause allergies. The independent spring block also holds the spine well during sleep. In such a cushion, the springs detect a point load.

The gel-based rollers also evenly distribute the load and make sleep comfortable, doing micromassage and cooling the surface of the head and neck.

Sleeping on orthopedic products takes time to get used to.

What to look for when choosing?

• The head lies so that the person's muscles relax.
• The spine conforms to the anatomical curves of the spine.
• The height is calculated as follows: one centimeter is added to the shoulder width.
• The classic shape is better for those who sleep on their back.
• For a person who often turns over in a dream, a product with rollers of different heights is better suited.

Advantages and disadvantages

• Sleep is more comfortable.
• Migraines disappear.
• Relaxes the neck muscles.
• The product stays fresh for a long time.
• The head sweats less.
• A person breathes easier due to the position of the body.

On a latex pillow, the pain may intensify, causing neurological pain.

Filler

What should be a sleeping pillow?

• Polyester fiber
• Polystyrene.

What kind of pillows are there?

Such products are divided into 3 groups:

• Tough. Essential for those patients who prefer to fall asleep on their side.
• Medium firmness is more suitable for sleeping on your back.
• The soft pillow provides the best support for the tummy sleep posture.

By form

1. Rectangular with a depression. This is a laconic design of the product, which gives comfort while sleeping. During use, the sleeping pillow does not lose its shape and does not deform.
2. Roller in the form of a horseshoe (crescent). This option is good for traveling in a car, you can use it at home. It fixes the neck well, does not deform. These rollers have a soft degree of rigidity.
3. Oval with rollers of different heights. This type of product is best suited for patients who prefer to sleep on their side for cervical osteochondrosis. She holds her head and neck well.

To size

To calculate the width, you need to measure the mattress. These two values ​​must be the same. On average, this parameter is 30-50 cm.

The height of the product varies from 6 to 16 centimeters. The optimal pillow has a height of 10 to 14 cm. If the patient has wide shoulders, it is recommended to select a firm mattress. The difference from 1 to 2 cm is irrelevant and does not affect the quality of sleep.

One of the most successful materials is Tempur filler. It recognizes a point load, quite hard and comfortable for long sleep.

Budget and economy solutions

The cost of a pillow starts from a thousand rubles, but in this case it is worth considering how high-quality the material is in the product.

If osteochondrosis of the cervical spine, then you should take a closer look at more models with a cost from one and a half to two thousand rubles. They are usually filled with latex or other expensive materials. The covers are made of good fabric and can be soaked in aloe juice. The service life of such models can be up to 3 years.

Pillows that cost more than two and a half thousand are considered expensive. They are made entirely of latex.

How to sleep properly?

Often, the clinical picture of manifestations of cervical osteochondrosis depends precisely on the position in which the person sleeps.

• The patient lies on his back, bending his legs. In this position, the spine relaxes. If the legs are straight, then the muscles lumbar constantly tense.
• A man lies down, resting his shoulder against a hard mattress. The head rests on a roller, the legs can be bent.
• The patient lies in the fetal position, rounding the back and pulling the legs up to the chest. If desired, a roller is placed under the knees. The muscles in the spine relax quickly, followed by an improvement in well-being.

But doctors do not recommend sleeping in this position, because the neck muscles are tense, there is compression of the artery and blood vessels. A person suffering from cervical chondrosis may have a headache, fatigue and weakness. In rare cases, cerebral ischemia begins.

Preventive use

The use of such a roller is possible as a preventive measure.

Watch a helpful video on this topic

Conclusion

Cervical osteochondrosis cannot be completely cured, but it is only possible to stop it for a while. One of these methods will be an orthopedic pillow, which, when the right choice parameters, material, rigidity will help to relax muscles during sleep and relieve pain. The correct pillow is selected in height, it is important that its filling is natural and does not cause allergic reactions.

You can also use the roller for preventive purposes.

Are you exactly competent in restoring neck health?

I am a Certified Physician in Physical Therapy and Sports Medicine and an American trained fitness trainer at the College of Sports Medicine.

I have been running my online project since 2013, and during this time I have helped thousands of clients to restore the health of the spine and joints.

So yes, I am more than competent in this matter!

Will your exercises help me for sure?

We are all human, and in general, we all have the same physiology. What has helped thousands of my clients will help you too!

Yes, someone will need more time, someone less. For some, recovery will be complete, for others, partial. But in any case, you will get much better over time - and this is the most important thing!

Moreover, please note that the program is suitable for people of all ages and levels of physical fitness. I have student clients and retired clients. Both those and others receive nice results from classes with me!

Is it difficult to restore neck health?

In general, there is nothing complicated. You just need to change some everyday habits, change the attitudes in your head and take more care of your health. Then progress will begin.

I'll give you the finished exercise program. But its implementation depends only on you. If you want to become healthy, you will become, you will be lazy - nothing will come by itself.

But in my opinion, it is better to live in such a way as to be healthy than to recover from a very neglected situation with severe pain, dizziness, etc.

How long will it take for me to recover?

It all depends on the neglect of your condition, age, habits, etc.

For some, a few months will be enough, for others it will take years.

But what exactly I promise you is that the recovery will be gradual. It will definitely not get worse, but it will get better and better. Even if it is slow, but true!

What if I have no money to take part in the program?

In fact, it's sad.

Primarily because your inaction will only worsen the condition of your neck.

For example, it is customary to assign a degree to hernias. The first degree is small, the fourth is large, painful and, unfortunately, can only be eliminated by surgery.

So, every day of inaction brings you closer to the point of no return, after which the exercises are already powerless.

And every day your condition becomes a little worse, which means it will take a little longer to recover and a little more difficult.

Relatively speaking, if you practice for prevention, you will not have neck problems at all. If you started practicing when problems just arose, recover quickly. And if everything lasts for many years, then recovery will take months ...

So, if I were you, I would have found the money and signed up for the program right now. At least for the package "Minimum". The sooner the better for you. I hope you understand this now.

I am a very busy person, I have no time to study ...

For classes, you will need only half an hour a day or a couple of times a day, depending on the stages and options of the program.

In fact, this is an investment in your most precious asset - your health!

Yes, you can be busy at work or in business. Very busy. And I understand you, I also have a business, and sometimes I also work after hours.

But I find time to train for 1-2 hours at least 5 days a week. Because I know that if I lose my health, I will no longer be happy with any money.

I invest this time in my health - and I urge you to do the same!

My wife / husband is against ...

Yes, my clients have times when loved ones do not support them.

Or they are against online shopping and are afraid of scammers. Or they do not believe that someone can help someone through the Internet.

But in fact, very often a situation occurs when, for example, a woman buys my program against the opinion of her husband, starts to study, and after a while the husband also joins in the classes.

A set of exercises aimed at treating and getting rid of the symptoms of osteochondrosis of the neck, developed by Alexandra Bonina: "What is this?" A simple exercise for the neck or a serious technique developed by a professional and bearing fruit. Many positive reviews and thanks from patients indicate that neck exercises are effective in treating cervical osteochondrosis.

Alexandra Bonina graduated from the medical institute as a physician of physiotherapy exercises. Trained at personal fitness trainer... A girl works in a fitness club as a personal trainer and a sports doctor.

News line ✆

What is

The video course "Secrets of a Healthy Neck" includes:

• a story about cervical osteochondrosis, what techniques and in what cases should be used;
• a short excursion about the prerequisites of osteochondrosis, in an accessible language, so that even a person far from medicine will understand everything;
• in the practical part, Alexandra Bonina presented exercises for the neck that will help restore health to the cervical spine and cope with the disease in time, the complex can be done not only in gyms, but also at home.

The main complex for cervical osteochondrosis

Warm up

1. Circular movements in the shoulder joints. Place your hands on your shoulders, in this position, perform circular movements shoulder girdle 10-15 times forward, and then the same number of repetitions back, then shake your hands. Watch your sensations so that there is no feeling of pain, and the movements bring only comfort. With this exercise, you will increase blood flow to the cervical spine.
2. Extension, flexion of the arms. Squeeze your hands into fists and place them on your shoulders. Extend your elbows while keeping them parallel to the floor and bend your fists back to your shoulders. Repeat 15–20 times, then shake your hands. Perform movements in an average rhythm without sudden movements.

Main part

1. Cross your fingers into a lock and place them on your forehead. Try to tilt your head forward, while resisting with your hands. Feel how the back muscles of the cervical spine are tense, while the head should not bend forward. Count to five, relax your neck muscles, repeat 5-7 times.
2. Cross your fingers in the lock, place them on the back of your head. Pull your head back, while putting up resistance with your hands, make sure that the neck muscles tighten. Count to five, relax your muscles, repeat 5-7 times.

Alexander Bonin calls this method isometric. The secrets of the exercises are that they are perfect both during the period of remission and at the stage of exacerbation of osteochondrosis, when a strong pain syndrome manifests itself. Since during these exercises only the muscles of the neck are involved, and the upper spine is at rest. Secrets to a healthy neck include performing various isometric exercises.

Hitch

1. Without raising your shoulders, bring them forward, linger a little and slowly spread them back, trying to bring the shoulder blades to each other. Do the exercise at a slow, calm pace 5 times.
2. Breathing exercise. Take a deep breath and spread your arms to the horizon, as you exhale, lower your arms. Repeat 5 times.

Alexander Bonin recommends doing this basic complex for a healthy neck at any stage of the disease.

Exercises for the neck with a chair

1. Stretching the muscles of the upper spine. For this exercise, sit upright on a chair with your hands on your knees, your legs parallel to each other, and your back relaxed. Breathe in slowly and tilt your head forward, aiming at your chest with your chin, linger a little in this position, raise your head also slowly, exhale. Repeat 5 times, at a slow pace.
2. Stretching and relaxing cervical muscles... Sit on a chair with your legs parallel to each other, bend over and place your torso on your knees. The back should be completely relaxed, only the cervical region and the head, which are outside the knees, are working, the arms are lowered along the legs. Lower your head down as you inhale, raise your head so that you can look in front of you, while exhaling, lower it. Do the exercise 5 times, at a slow pace.

The secrets of a healthy neck lie in a well-chosen complex of physiotherapy exercises and its exact observance.

No need to treat joints with pills!

Have you ever experienced unpleasant joint discomfort, annoying back pain? Judging by the fact that you are reading this article, you or your loved ones are faced with this problem. And you know firsthand what it is:

• inability to move easily and comfortably;
• discomfort when going up and down stairs;
• unpleasant crunching, clicking not on their own;
• pain during or after exercise;
• joint inflammation and swelling;
• unreasonable and sometimes unbearable aching pain in the joints ...

Surely you have tried a bunch of medicines, creams, ointments, injections, doctors, examinations, and, apparently, none of the above has helped you ... And there is an explanation for this: it is simply not profitable for pharmacists to sell a working product, as they will lose customers! It is against this that the leading rheumatologists and orthopedists of Russia have jointly opposed, presenting an effective remedy for joint pain, which has long been known among the people, which really heals, and not only relieves pain!