Isometric gymnastics for the cervical spine. Video: stretching for the muscles of the neck. What exercises to do

Gymnastics, if performed regularly, can be of great help, sometimes even decisive.
Neck pain often worries in the morning and may be associated with stress on the spine. For example, after prolonged work at the computer, desktop, after performing physical activity.
The cervical vertebrae and intervertebral joints, under static load, were in a forced position for a long time. Their capsules, ligaments, muscles experience overload, overstrain, microcirculation and nutrition of these zones are disturbed.
Non-steroidal anti-inflammatory drugs (NSAIDs) are most often used to reduce pain in the cervical spine (and in other parts too).
More often - ibuprofen, indomethacin, diclofenac, meloxicam, ketoproene, nimesulide, etc. For external use, various gels, special creams, ointments, patches containing NSAIDs are used.
For any intensity of pain, it is very good to use the Shants collar. It is recommended to use it 2-3 hours a day. It helps to relax the muscles in the neck and shoulders.
Especially, the Shants collar is useful if the work is associated with a long-term static load on the neck muscles. Special gymnastics can be of great help in solving the problem of neck pain.
All of these methods are simple and effective. But, a very important question arises - when should you see a doctor, and when can you take some measures on your own?

Neck pain intense

You should know - if the pain in the neck radiates to the area of ​​​​the shoulder girdle, to the shoulders, forearms, disturbs at night, disturbs sleep, is accompanied by periodic (more often during sleep) the occurrence of a feeling of numbness in the arm or arms, , headache.
Or, the pain is intense enough, accompanied bysignificant limitation of movements in the spine, in the shoulder joints - such pain cannot be treated independently. You should definitely consult a doctor.
With chronic, moderate pain, localized in the neck, or in the area of ​​​​the transition of the neck to the level thoracic of the spine, with a feeling of discomfort in the neck, tension of the cervical muscles, a slight restriction of movements in the neck, which occurs more often in the morning, and if you have already consulted a doctor and passed the necessary examination, you can help yourself.
The most effective method of help is gymnastics. And, especially, in this case, static. Dynamic gymnastics with a problem in the neck is best done with a specialist in physiotherapy exercises.
In the case of self-study, static exercises will be optimal. They are not associated with movements, but only with the tension of the neck muscles. With static gymnastics, the paravertebral muscles tense up, but the neck itself, at the same time, remains motionless.

Static gymnastics

Learn a few simple exercises:

Exercise 1 - you need to lie on your stomach, on a flat, but not too hard surface. Lay your head to the side. Take a breath, hold your breath. Then press your cheek against the surface on which this cheek of yours lies. And continue this pressure for 5 - 6 seconds.
Then, exhale. On exhalation, the muscles of the neck relax, and, as a result of their sudden relaxation following the tension, the vertebrae are displaced from a painful, fixed state to a normal, mobile position. Repeat this exercise 3 - 4 times, in turn producing pressure on each cheek.

Exercise 2 You need to sit down. Place your hands on the back of your head, take a deep breath, hold your breath and press on the back of your head with your hands, and with the back of your head - on your hands.
Do not make any movements, only apply pressure, muscle tension, lasting up to 5 - 6 seconds, then exhale, relax your muscles, remove your hands - slowly tilt your head forward under your own weight.

While inhaling, hold your breath and press your palms on the areaforehead, and forehead - in the palm of your hand. The duration of the exercise is 5 - 6 seconds.
As you exhale, relax your muscles, slowly remove your hands from your forehead. The head will tilt back slightly.

Exercise 4 Place your palm on the cheek area (one), with a delayed breath, press your palm on your cheek, and your cheek on your palm (5-6 seconds). Repeat the same exercise on the other side.
So that neck pain stops bothering you, toRepeat each exercise 3-4 times, lasting up to 5-6 seconds. each. Start exercising without much effort, and gradually increase the pressure force and, accordingly, the resistance force, muscle tension.
At repeat static gymnastics 1-2 times a day.

Combine static gymnastics with other types of physical activity - swimming, , various physiotherapy procedures, massage. Choosing the right orthopedic mattress for you .
Neck pain, discomfort will stop bothering you. You can get rid of them forever.

Osteochondrosis damage affects the cartilaginous tissues and the skeletal system located in the vertebral regions. The complexity of osteochondrosis of cervical localization lies in the spread of the pathological process to the neurovascular system that communicates with the brain.

The column of the spine in the cervical zone is characterized by increased mobility, which often leads to nerve pinching and blockades. To get rid of them, they resort to physical therapy, which significantly reduces the rehabilitation period after osteochondrosis exacerbations.

The importance of exercise therapy in osteochondrosis of the cervical spine

Therapeutic physical education helps to eliminate puffiness, normalizes nutrition and blood supply in the affected tissues, helps in the formation and strengthening of the muscle corset, increases motor capabilities, etc.

For the treatment of cervical osteochondrosis, specialists have developed a wide variety of complexes:

• To strengthen the cervical and pectoral muscles;
• On motor coordination;
• Breathing exercises;
• To relax muscle tissue;
• Swimming gymnastics, etc.

Therapy aimed at getting rid of osteochondrosis lesions needs a special approach, since such a pathology can negatively affect the functionality of the hands and the blood supply to the brain.

Exercise therapy for osteochondrosis lesions of the cervical vertebrae is rightfully considered the most highly effective therapeutic technique that provides muscle strengthening, an increase in the motor range of motion, relief of pain symptoms, prevention of nerve root compression and muscle atrophy, and improvement of oxygen supply to the diseased area and the brain.

Due to the influence of exercise therapy, the elasticity of the intervertebral ligaments increases and the likelihood of the formation of processes on the bones (osteophytes) that can damage nearby nerves and blood vessels decreases.

The main condition that guarantees the effectiveness of therapeutic physical education is the observance of the correct tactics and the daily execution of exercises.

An important condition for the treatment of osteochondrosis by exercise therapy is the correct posture. This must always be remembered, regardless of the current activity: when walking, sitting at the table, busying in the kitchen, etc.

Rules for conducting physiotherapy exercises

To obtain the maximum effect, exercise therapy is required in compliance with a number of rules:

1. Before starting the lesson, it is necessary to warm up the muscles a little, for this purpose it is advised to massage the neck or make several tilting and turning movements of the head, alternately in each direction;
2. Unlike other localizations of osteochondrosis in the pathology of the cervical vertebrae, doctors do not recommend performing physical exercises if the disease is in an exacerbated stage;
3. You need to start with the simplest practice, gradually supplementing the complex with an increase in the number of repetitions and more complex elements;
4. Experts advise to perform treatment sessions every day, and it is better at the same time (in the evenings or after waking up);
5. The complex should be performed without fuss and nervousness, move measuredly and smoothly. If you feel discomfort, stop the exercise and move on to the next one. It is necessary to exclude such elements that cause pain;
6. Exercise therapy, carried out with osteochondrosis lesions of the neck, should additionally include training of the arms, chest and shoulder muscles and joints.

Therapeutic exercise is not only exercises on the mat, it involves training on simulators or swimming. Just do not choose your own training exercises, it will be much safer and more effective if the doctor does it.

It has proven its effectiveness in anti-osteochondrosis therapy and, since such a practice involves thoughtful and slow exercise that cannot damage the spine.

Mini-complexes

Physiotherapy exercises help to stop the pathological destruction of vertebral discs and cartilage tissues, so they are necessarily included in the anti-osteochondrosis therapeutic complex. In general, exercises against cervicothoracic osteochondrosis are divided into two broad groups: dynamic and isometric complexes.

Isometric exercises have a positive effect on blood circulation and muscle corset, increase mental performance, improve visual functions and memory.

Isometric exercises

Isometric exercises are based on only one principle - the amplitude of oscillations during their execution should be minimal. Such physical education is aimed at strengthening the cervical and lateral muscle tissues. Such exercises are indispensable for those who are engaged in sedentary work, spending a lot of time at a computer or papers.

You can perform such physiotherapy exercises from any starting position, the main thing is that the shoulders are deployed and the back is straight:

• Place your palms with interlocked fingers on your forehead and press as if you are going to tilt your head back. At the same time, you need to resist with the help of tension in the neck muscles;
• You need to press your palm on your cheek, as if you are trying to tilt your head, at the same time you need to resist the pressure by tensing the neck muscles. Exercise must be done on each side for 3-4 p.;
• Place your palms intertwined in your fingers on the back of your head and try to tilt your head back while resisting with your palms;
• Rest your chin on your fists, try to tilt your head down while resisting with your hands.

Video complex of isometric exercises of physiotherapy exercises for cervical osteochondrosis:

These exercises involve overcoming resistance without physical activity. When performing, you need to strain the neck muscles for 5-6 seconds, then relax them for about 15 seconds. Each exercise must be performed at least 3 times. Over time, their number increases to 7-10. In the process of execution, you should strain the muscles when inhaling, and when exhaling, relax.

Dynamic complex

Dynamic exercises involve the presence of various degrees of load on the cervical vertebrae, they have a beneficial effect on the health of the spine and prevent muscle atrophy.

Such exercises can not be performed during an exacerbation of osteochondrosis.

The dynamic complex involves the motor activity of the cervical muscles and vertebrae:

• Head turns - 15 times for each side;
• Tilts of the head with touching the shoulders with the ears - 10 r. left and right;
• Raising and lowering the shoulders with a 10-second delay, the elbows cannot be bent. The exercise is especially useful for people who sit at the monitor for a long time;
• Tilt your head forward with your chin touching your chest. Do 10 times. Exercise increases vertebral flexibility and prevents muscle atrophy;
• Lying on your stomach, you need to raise your head, holding it in this position for about 2-3 minutes;
• Lying on your back, pull your knees to your chest and stretch your chin towards them, trying to touch. Run at least 7 times.

Instead of a warm-up, a set of such exercises can be supplemented with circular movements and hand swings.

Where can I sign up for LFC?

Some patients do not have enough time to perform therapeutic exercises, while others are too lazy to do them. Group classes can help in this situation. Usually, such a practice is present in every clinic, you just need to get a referral from a neurologist.

Those who do not want to push in the hospital queue of a state medical institution can contact a private medical center and sign up for paid courses or hire a personal instructor.

The main thing is to contact medical centers, and not fitness rooms, since the latter employ people with a sports education who have nothing to do with medicine and do not know all the intricacies of conducting physical therapy classes.

There is another option. You can find many videos on the net with the necessary exercises. Choose the complex that suits you and discuss it with your doctor.

After medical approval, start independent homework. In general, there are enough options, the main thing is to adhere to the recommended exercises and perform them correctly, only then physiotherapy exercises will help.

By the way, you can perform such exercises for the prevention of vertebral diseases for people who are at risk of developing them.

A set of exercise therapy video exercises and massage for cervicothoracic osteochondrosis:

Isometric exercises for the neck are a whole complex of useful physiotherapy exercises. Unlike any other, during these exercises, the neck muscles tense up, but do not contract. And in this way, you can immediately achieve a double effect - firstly, muscle strength increases, and secondly, their complete relaxation occurs.

Such exercises are useful to all people, but they are especially indicated for patients with. In some cases, such gymnastics can also be used during an exacerbation of the disease, but only after consulting a specialist. The complex can also be used to prevent cervical osteochondrosis.

Description

Isometric exercises for cervical osteochondrosis must be performed strictly according to all the rules. Only in this case, they will bring real benefits and have a positive effect on the general condition of the body, and on the cervical region in particular.

When performing the first exercise, the hands must be crossed into the castle and placed on the back of the head. Then you should try to tilt your head back and overcome the resistance of your fingers. This will cause tension in the muscles of the neck.

The second exercise should begin with a tilt of the head to the right. At the same time, the left palm should be placed on the left temple. Then try to overcome the resistance of the palm and try to raise your head. Do the same with the other side.

The third begins with tilting the head forward, and the head must be brought closer to chest. Both hands should be placed on the back of the head. Overcoming the resistance of the hands, one must try to return the head to its original position

The fourth begins with clenching two fingers into fists and placing them under the chin. In this position, the head should be tilted down.

Place the palm of your left hand on your right cheek, and, overcoming its resistance, slightly turn your head to the right. Then do the same on the other side.

Place your fingers on your forehead and press on your head. At the same time, the head is tilted back. Then, overcoming resistance, try to return the head to its original position.

This list can be supplemented with other activities, but this should be done only after consulting a specialist and when there are certain indications for this.

What is it for

Therapeutic exercise for osteochondrosis is useful for achieving several goals at the same time. It allows:

1. Improve cerebral circulation.
2. Reduce swelling in the neck area.
3. Strengthen the muscles that are located in the region of the spine.
4. It will help restore normal range of motion and mobility in the intervertebral joints.
5. Relax spasmodic muscles and eliminate their tension.
6. Adapt the vestibular apparatus.

In addition, the regular implementation of the complex improves the general condition of the patient, as well as his mental state. This will help get rid of depression, reduce the signs of neurotic conditions, which often accompanies this disease.

General rules

Before starting classes, you should familiarize yourself with the general rules of exercise therapy, which must be observed. So, for example, all exercises should be performed only after a preliminary good warm-up of the muscles. All classes require regularity, so one or two courses should not be expected to improve.

It is very good if the complex is selected by a doctor. Only an experienced specialist will be able to understand exactly which exercises for the muscles are suitable for a particular neck disease, including osteochondrosis, especially since this pathology can have several stages in its development.

If any discomfort occurs, all classes should be stopped. The same must be done when a crunch appears or when the neck and other areas of the neck are numb.

Any sudden and sweeping movements should be avoided. Any neglect of this important rule may result in spinal injury. Also, you can not throw your head back and make sharp rotations with it. During exercise therapy, it is necessary to observe the correct posture, which will increase the effectiveness of gymnastics and reduce the load on the cervical region.

It is desirable that the first few sessions be carried out under the supervision of an experienced specialist who will help you understand exactly how to do this or that movement. In the future, the entire course can be completed at home, but it is advisable to visit a specialist every 6 months to clarify the existing changes in the field cervical spine.

By the way, you may also be interested in the following FREE materials:

• Free books: "TOP 7 harmful exercises for morning exercises which you should avoid" | "6 Rules for Effective and Safe Stretching"
• Restoration of knee and hip joints with arthrosis- free video recording of the webinar, which was conducted by the doctor of exercise therapy and sports medicine - Alexandra Bonina
• Free Low Back Pain Treatment Lessons from a Certified Physical Therapist. This doctor has developed a unique system for the restoration of all parts of the spine and has already helped over 2000 clients with various back and neck problems!
• Want to learn how to treat a pinched sciatic nerve? Then carefully watch the video on this link.
• 10 Essential Nutrition Components for healthy spine - in this report you will find out what the daily diet should be so that you and your spine are always in healthy body and spirit. Very useful information!
• Do you have osteochondrosis? Then we recommend that you study effective methods of treating lumbar, cervical and thoracic osteochondrosis without medication.

Isometric gymnastics by Dr. Borshchenko is widely used to improve the spine and joints. This is an author's technique that allows you to achieve remarkable results. But in order to get the effect and not harm yourself, you need to take into account the existing contraindications, as well as study correct technique implementation of the complex.

Vertebrology is a branch of medicine that specializes in the study of the spine and its treatment. And one of the main postulates in therapy, both of the back and of absolutely all joints of the body, is the need physical activity. Specialist-vertebrologist Igor Borshchenko has developed an effective system of isometric gymnastics for the treatment of the spine, which is based on simplicity, accessibility and safety for any patient.

• elderly people. In 50-60 years, all joints undergo certain changes, and this applies in particular to the vertebral discs. The loads to which the musculoskeletal system is subjected cause degenerative-dystrophic processes in cartilaginous tissues. Only competent physical activity will help prevent them.
• Overweight people. Overweight puts excessive pressure on the joints, as a result of which they are disturbed and inflamed. Improper nutrition, excessive consumption of sweet, spicy, fatty, provokes a violation of metabolic processes inside the joints.
• People who lead a sedentary and inactive lifestyle. If a person often and for a long time stays in a sitting position, the joints do not react to this in the best way. This is especially true for the neck area. As a result, the muscles contract unnaturally, the structure of the joints and intervertebral discs worsens. Without physical activity, the musculature cannot help reduce stress on cartilage, ligaments, and tendons.
• Professional athletes. Their joints are constantly under pressure from sudden movements and large weights used. The same applies to beginners in sports, especially those who do not follow safety precautions, do not warm up before training and immediately give themselves heavy loads.
• Those who do hard physical labor. Despite the fact that such people have a rather dense muscle frame, their joints endure constant stress. Also, often they do not pay attention to safety, which has its negative impact.
• Those who have recently had an injury or joint surgery. For the rehabilitation period, Borshchenko's gymnastics is ideal, since its effect on cartilage and muscles is low-intensity.

Therapeutic positional gymnastics according to the system of Igor Borshchenko is successfully used to treat such diseases:

• Osteochondrosis. The principle of influence is that exercises improve blood circulation in cartilage tissues. The latter receive more nutritional components, the necessary level of their elasticity is restored.
• Infringement of the nerve roots. In this case, it is especially important to increase the distance between the vertebrae. And this is impossible until the muscles support the bones of the back sufficiently.
• Hernias and protrusions. Thanks to strong muscles, the pressure on the affected intervertebral disc is reduced.
• Arthrosis and arthritis. In this case, Dr. Borshchenko's isometric gymnastics for the shoulder or other joint will be aimed at improving metabolic processes in the tissues of the joints, which will help eliminate inflammation and help restore cartilage tissue.
• Curvature of the spine. In this case, the Borshchenko method is used as an auxiliary one. Isometric muscle tension allows you to return the vertebrae to their correct position.

Features and Benefits

Isometric is an exercise that, with a minimum of movement, allows you to achieve sufficient load on certain muscle groups. This is a type of exercise therapy that does not injure the joints, due to the absence of friction on them. A person, being in a specific position, simply strains the muscles. Muscle tissue, contracting for some time, then reaches maximum relaxation. This causes the antispasmodic effect of gymnastics.

Isolated movements involve those muscle groups that need to be trained. This allows you to work out those areas that in ordinary life almost never work.

The Borshchenko system, which is called "smart spine", has the following advantages:

• You don't need any additional equipment.
• It is almost impossible to get injured or overstrain the muscles.
• Improves the elasticity of the spine.
• Exercise contributes to the overall relaxation of the body.
• Gymnastics relieves chronic pain syndrome, eliminates stagnant processes.
• Improves tissue metabolism and blood circulation.
• The level of stress resistance increases.
• To start gymnastics, you do not need any preparation.

But keep in mind that, despite all the benefits, isometric gymnastics for Borshchenko's spine has contraindications:

• Do not do exercises with exacerbation of pain or inflammation. In such cases, you need maximum rest, otherwise there is a risk of significantly worsening your condition.
• For a cold or other temporary health problems. With a headache, fever or pressure, you can not do any exercises, even therapeutic ones.
• With a recent injury, you should not resort to gymnastics until the doctor allows.
• With oncological diseases. Excessive movements can provoke tumor metastases.
• With an acute infectious disease. The fact is that due to increased blood flow, the infectious agent can get into other joints, organs and tissues.

Exercise should not cause pain. You need to be able to distinguish between positive muscle pain and joint pain. The latter may be a sign that you are performing incorrect movements, or that a particular movement is not suitable for you. In this case, it is better to consult a doctor.

Exercises

You can find detailed sets of exercises in Borshchenko's books or in a video where he talks about his technique. Let's consider the most important ones.

Complex for the cervical spine

• Performed in a standing or sitting position. Place your palms on the neck so that its front part is covered by the thumbs, and the rest close behind. Make flexion and extension movements of the neck. Then move your head to the sides alternately, lingering for a few seconds at the extreme points. Hold it alternately at three points - above, in the middle, at the bottom.
• Sit down, grab your jaw so that thumbs were under the chin. Move your jaw forward, slightly lifting it. At the maximum point, fix for 2-3 seconds, then relax.
• Stand with your back to the chair, clasp the back with your palms. Unbend towards the chair, gently throwing your head. Then squat down and continue wrapping around your back. In this position, gently bend your neck to your chest, at the extreme point lingering for a couple of seconds. Tilt your head back and hold on too.
• Sit on a chair. Place your head on the book and gently rock it back and forth. The book should remain in place - when it starts to fall, hold it by balancing.
• Remain in a chair, place your palm on your forehead. Bend your neck down, pressing with your palm. Tighten up for 10 seconds. Then place your hand behind your neck and apply force with your palm back to your forehead so that the effort is minimal.
• Place your palm on the back of your head. Try to tilt your head so that you can look up. The palm should resist. Tighten for 15 seconds, then give in to pressure and try to touch your chest with your chin under the action of it.
• Put your hand on the ear area, apply pressure and try to overcome it by moving your head in the same direction. Maintain muscle tension for about 10 seconds. On the other hand, place the second palm and give in to the primary resistance.

Exercises for the lumbar

To restore the lumbar region, you can use the following exercises:

• Lie on your back. Place one palm under the lower back, the second under the cervical region. Keep your legs straight. Slide with your feet to feel the tension in the muscles of the back and abdomen.
• Bend the leg at the knee at a right angle, lift the foot. Straighten your leg and pull it up, lingering for a few seconds. Repeat several times, then do the same for the second leg.
• Bend your legs at the knee joint, put your hands along the body. Tighten the press and alternately shift your hands in different directions.
• Save the previous position. Feeling how your abdominal muscles are pressed in, alternately raise and lower your legs. Combine the movements of your arms and legs, while concentrating on the press.
• Walk on your toes, keeping your abs tight at all times.
• Tightening your abdominal muscles, alternately lift your heels off the surface.
• Lie on your stomach, lift your leg and keep it in a straight line. Hold this position for 30-60 seconds, do the same for the second leg.
• Raise opposite arm and leg, hold for 30-60 seconds, then switch sides.
• The exercise can be performed in any position, both sitting and standing. With both palms, press on the stomach and strain its muscle tissue. You can also use your pelvic floor muscles.
• Get on all fours, as far as possible, place one hand under the lower back. Do not change body position for a few seconds. Return your hand back and do the same for the other side.
• Stay on all fours. Move your hand as far as possible, then try to touch it to knee joint. Do everything extremely smoothly, then change your hand.
• In the same position, gently move the leg forward, and then back. The same is done for the second leg.

Gymnastics Borshchenko receives very good reviews, which once again confirms its effectiveness. Follow all the rules and take into account contraindications - and it will help to achieve a remarkable therapeutic effect. You can learn more from the video on this topic.

Isometric gymnastics Borshchenko on video

Today we will talk about such a complex as Dr. Borshchenko's isometric gymnastics for the spine and joints. We will tell you for whom these exercises are suitable, what are their contraindications. And most importantly, we will indicate in detail the technique for performing some of them.

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What is the system?

Vertebrology is a branch of medicine that specializes in the study and treatment of the spine. And one of the main postulates in the treatment of not only the back, but also all joints of the body is the need for physical activity.

Specialist vertebrologist Igor Borshchenko has developed a system that is effective in the treatment of the spine. The principles in creating the technique were accessibility for everyone, ease of learning, and patient safety.

For whom?

Think about training according to the Borshchenko system if you belong to the following risk groups:

1. Aged people. By the age of 50-60, inevitable changes occur in all joints, including vertebral discs. The loads to which we subject our musculoskeletal system result in degenerative-dystrophic processes of cartilage tissue. Only physical activity can help slow down these processes.



2. Overweight people. Overweight put excessive pressure on the joint. As a result, the articular surfaces are damaged and inflamed. And malnutrition, an excess of sweet, hot and meat leads to a deterioration in metabolism inside the joints.
3. Office workers and those who lead a sedentary lifestyle. In this situation, a person constantly sits in front of the monitor in an uncomfortable position. In particular, this position is dangerous for the cervical region. Muscles begin to contract unnaturally, and the structure of the joints and spinal discs deteriorates. Musculature without motor activity is not able to reduce the load on cartilage, tendons and ligaments.



4. Professional athletes. Their joints constantly endure pressure from bones, sudden movements, large weights. This also includes newcomers to the sport. Especially those who neglect safety precautions and poorly, warm up a little before exercise.
5. Hard labor workers. Despite the dense muscular frame, the joints of these people have to endure constant stress. Most loaders and builders, considering themselves experienced, do not pay attention to safety.
6. Those who have suffered from trauma or have recently undergone joint surgery. Gymnastics Borshchenko is ideal during the rehabilitation period. Its effect on muscles and cartilage is of low intensity.

What diseases?

Gymnastics Borshchenko is successfully used in the treatment of the following diseases:

1. Osteochondrosis. Here the principle of influence is that the blood circulation of cartilage tissues improves. They begin to receive more nutrients and restore the necessary level of their elasticity. Stop experiencing friction from the vertebrae.
2. Infringement of the nerve roots. Here, the main thing is to increase the distance between the vertebrae. This cannot be done until the muscles support the back bones insufficiently.
3. Protrusions and hernias. Strong muscles will reduce the pressure on the damaged intervertebral disc.
4. Arthrosis and arthritis. Here, metabolic processes in tissues should be improved in order to eliminate inflammation and restore cartilage tissue.
5. Curvature of the spine - as an auxiliary method. Isometric muscle tension will make it possible to return the vertebrae to the correct position.

Peculiarities

Isometric is an exercise in which, with a minimum of movements, a sufficient load on a particular muscle is achieved. This type of exercise therapy does not injure the joints, does not affect them by friction. A person simply strains a muscle while in one position or another.

Shrinking for a few moments muscle reaches its maximum extension. The anti-spasmodic effect of exercises is based on this.

These movements are very isolated, engaging only those muscles that need to be trained according to the plan. This is necessary in order to work out those parts of the muscles that we usually do not use in any way.

Advantages

The smart spine system has the following advantages:

• they do not require sports equipment;
• it is almost impossible to get traumatic injury or overstrain the muscles;
• increases the elasticity of the spinal column;
• general relaxation occurs;
• chronic pain syndrome disappears;
• stagnant processes disappear;
• improves tissue metabolism and blood circulation;
• increases the level of stress resistance;
• there is no need for any preparation, even the help of an exercise therapy instructor.

Contraindications

Do not exercise in the following situations:

1. You have an exacerbation of pain or inflammation. At this time, you need to completely eliminate all stress factors and relax. Otherwise, there is a risk of worsening your own condition.
2. You have a cold or other temporary health problems. With temperature, increased pressure and headache, any exercises, even therapeutic ones, should be excluded.
3. The injury happened recently. Until you get permission from your doctor, do not resort to exercise therapy.
4. There are oncological formations. Moving a lot, there is a risk of getting tumor metastases.
5. You are suffering from an acute infectious disease. The causative agent of infection, due to improved blood flow, can also enter other joints, as well as tissue organs.
6. Exercise started to hurt. Learn to distinguish muscle, positive fatigue pain from joint pain. Perhaps you are moving incorrectly during a Borshchenko exercise therapy session. Either that particular movement is not right for you. The best thing to do here is to consult your doctor.

Exercises

Detailed sets of exercises can be found in books authored by the doctor. In them, he clearly explains many exercises for different joints and parts of the spine.

Lumbar

To restore lumbar try the following exercises:

Sliding foot in a pose "on all fours"

cervical

Try Dr. Borshchenko's gymnastics for the neck:

The simplest exercises for the neck

1. We sit down or stand up. We put both palms on the neck so that the thumbs wrap around the front part, the rest close or almost close behind. We perform flexion and extension movements of the neck. Then we move the head in different directions alternately, holding the extreme points for several seconds. You need to keep your head in turn at three different points - at the top, in the middle, at the bottom.
2. We sit down, take the jaw in such a way that there are thumbs under the chin. We move the jaw forward, slightly raising it. Hold at the maximum point for two to three seconds. Relax.
3. We stand with our backs to a chair, with our palms clasping the back. We unbend towards the chair, gently tilting our head. Then we sit down on the cards, continuing to clasp the back. In this position, gently bend the neck towards the chest, lingering in the maximum position for two seconds. We tilt our heads, we also hold.
4. We sit down on a chair. We put a book on the head, slightly shake it back and forth. The book should stay in place - hone your balance when it starts to fall.
5. We remain on the chair, put the palm on the forehead. Bend the neck down, applying pressure with the palm of your hand. We strain for 10 seconds. We put our hand on the back of the neck, we apply force with the palm on the forehead back. The effort should be minimal.
6. I put my hand on the occipital region. We are trying to tilt our head so as to look up. The palm at the same time resists. We strain for fifteen seconds. Then we succumb to pressure, and under its influence we will try to touch the chin to the chest.
7. Put your palm on the ear area, apply pressure. We try to overcome it by moving the head in this direction. Muscle tension should be maintained for about ten seconds. We put the other palm on the opposite side, we succumb to the primary resistance.

Video "Isometric gymnastics"

In this video, Igor Borshchenko talks in detail about his medical complex.