Exercises for osteochondrosis

The lumbar section bears the most load. The joints of the lumbar spine receive nearly the full range of motion throughout the day — bending forward, sideways, torso rotation, and axial loading — carrying the body and heavy objects. Only one direction of movement is missing — longitudinal stretching. This gap needs to be filled. Hanging from a horizontal bar is not effective enough, as gripping the bar tenses the abdominal and back muscles, holding the pelvis and preventing significant stretching. Moreover, not everyone has a pull-up bar. Much more effective is hanging with arm support (Figure 1). It can be performed on any sturdy object (table, chair, windowsill, etc.). Throughout the day, you should aim for at least four sets of 10–15 seconds. This is quite sufficient to compensate for the axial load a person experiences during the day.

The mobility of the thoracic section is limited by the ribs. Therefore, it participates less in the range of motion but bears an enormous forward flexion load (in a seated position). This itself is not a problem — this is its purpose, and it handles it well. The problem arises when this load becomes constant, and the thoracic section develops a persistent flexion deformity over the years. Therefore, it needs to be systematically extended — and not in general, but each specific pair of vertebrae. The most effective and simplest method is nightly placement on the Kosik reclinator. The reclinator is an elastic-amorphous ball the diameter of the patient's fist. It can be made from an elastic medical bandage wound into a ball. Place the reclinator on the floor, lie on it with your spine, and try to relax as much as possible for 10–15 seconds. This extends the intervertebral joints. Start with the interscapular area (15–30 seconds). Then move up a couple of vertebrae, then down, covering four to six locations. (Figure 2).

The cervical section is the most complex and critical part of the spine, and therefore before beginning exercises, you must first undergo treatment with a manual therapist. In cervical osteochondrosis, the upper section (the joint between the skull and the 1st cervical vertebra, I–II, II–III) and the lower section (VI–VII cervical, VII cervical–I thoracic) become stiff first, then fixed. The intervertebral joints of the middle section (III–IV, IV–V cervical) take on increased motor load and have excessive range of motion, often with subluxation at maximum extension. Therefore, performing any physical exercises "for cervical osteochondrosis" will excessively traumatize the most mobile segments and fail to restore the stiff ones. So, after restoring mobility in the cervical section with a doctor, you can proceed to exercises. The basic principle is that movements must be passive — all neck muscles must be completely relaxed.

Exercise I.
Seated position with a straight back. (Figure 3) Drop your head onto your chest. Relax the neck muscles and feel the weight of your head. Place both hands on the crown area and with gentle movements, 3–4 times press your chin to your chest (you should feel a slight stretch at the base of the skull). The neck muscles should neither help nor resist.

Exercise II.
Seated position. Tilt your head back and relax the neck muscles as much as possible. Place your hands on your chin and with gentle movements, 3–4 times push the chin upward. You should feel a slight stretch in the front.

Exercise III.
Seated position. Drop your head onto your right shoulder and relax the neck muscles as much as possible. With your right hand, grasp your head (Figure 4) and with gentle movements, 3–4 times press your head to your right shoulder (you should feel a slight stretch from the ear to the shoulder on the left).

Exercise IV.
Seated position. Drop your head onto your left shoulder and relax the neck muscles as much as possible. With your left hand, grasp your head (Figure 4) and with gentle movements, 3–4 times press your head to your left shoulder (you should feel a slight stretch from the ear to the shoulder on the right).