Exercises for the prevention of cervical osteochondrosis

Lean forward

Sitting, place one hand on your forehead and tilt your head forward while resisting with your palm. One tilt – up to 10 seconds. After a short rest, repeat the exercise 10 times.

Tilt to the side

Sitting, place one hand on your head at the temple. Tilt your head to the side, while pressing on it with your palm, offering resistance. Continue for 10 s. Relax, repeat 10 times.

Turns to the side

Sitting on a chair or standing, lower your arms along your torso. Gently turn your head to the extreme right position, then to the extreme left. Repeat 5-10 times.

Raise your shoulders

Sitting or standing, arms lowered along the body, raise your shoulders as much as possible and hold them in this position for 10 seconds. Then lower, take a deep breath, relax for 10-15 seconds. Repeat 5-10 times.

Tilt to the chest

Sitting or standing, arms lowered along the body. Gently lower your head down, trying to press your chin to your chest as much as possible. With good mobility of the cervical vertebrae, you can feel the chest notch with your chin. Repeat 5-10 times.


Sitting or lying down, massage yourself or with someone else’s help the area between the bone of the occiput and its soft part – in the area of the conditional connection of the head and neck. The impact should be strong enough for 3-4 minutes.

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