Bonin exercise for the cervical spine. Alexandra Bonina cervical osteochondrosis super cool exercises. No need to treat joints with pills

Cervical osteochondrosis was previously considered a disease of older people, but recently this pathology has been registered among the population of different age categories. Treatment of this pathology should be comprehensive and include not only medications, but also gymnastics. Bonina Alexandra's secret to a healthy neck is a series of exercises that allow you to strengthen the necessary muscles and get rid of pain.

Cervical osteochondrosis, its causes and symptoms

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

The disease can develop for several reasons:

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

Intervertebral discs become inelastic and are unable to absorb shock during movement. The process is accompanied by inflammation of the cartilage, periarticular structures and nerve roots. The patient feels pain that spreads from the neck to the back of the head. Jumps in blood pressure, numbness of the limbs and other alarming symptoms may also occur. The diagnosis is made on the basis of instrumental and laboratory tests, and treatment should begin in the early stages.

Who is Alexandra Bonina

Alexandra Bonina is a certified specialist in physical therapy, a sports doctor and a competent fitness trainer. She knows firsthand about osteochondrosis, because in her student years she herself suffered from this disease due to many hours of sitting at textbooks. Thanks to the knowledge gained at the institute, she was able to develop a set of exercises that will relieve the manifestations of osteochondrosis at any age.

Her patients include people from all over the world with varying levels of fitness and varying stages of illness. Due to the impossibility of consulting everyone personally, she released a course of training videos, which are presented on her website. Among them there are also detailed free videos that anyone can watch. You can also contact your doctor personally so that she can advise the correct therapeutic exercises in each specific case.

A set of exercises for the neck

Exercise therapy for cervical osteochondrosis is a mandatory stage in the treatment of the disease. They are simple and do not require a high level of physical fitness. They are easy to perform on your own at home, but you must listen to the sensations and prevent pain from occurring. With regular training, you can strengthen muscles, stimulate blood supply to tissues and stop the development of osteochondrosis.

Warm-up

Warm-up for the cervical spine 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. Arms are bent at the elbows, hands rest on the shoulders. It is necessary to perform 10-15 circular movements in the shoulder joints in different directions. Movements should be slow and not cause pain.
2. Your arms must be moved to the sides parallel to the floor. Next, you need to move your hands to your shoulders and back, bending and straightening your arms at the elbows.

During warm-up, you need to pay attention to the elasticity of the joints. You can do more repetitions and perform rotational movements with a smaller amplitude.

Basic exercises

After the warm-up complex is completed, you can begin basic gymnastics for the cervical region. Here the neck muscles are directly involved and strengthened. The exercises are just as simple, but they must be performed carefully so as not to damage the vertebrae and ligaments.

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

The exercises are safe and accessible to everyone. The author claims that they can be performed not only during remission, but also during exacerbation of the disease. In any case, in case of acute pain, you should consult a doctor.

Alexandra Bonina’s exercises are simple and suitable for doing at home.

Hitch

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

1. Without raising your shoulders, you need to smoothly move them forward and then back, trying to bring your shoulder blades together as much as possible. The main thing is that the shoulders remain down, otherwise you can load the cervical spine.
2. The second exercise is breathing. While taking a deep breath, you need to raise your arms until they are parallel to the floor or above your head. As you exhale, they are slowly lowered down and your 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, you can increase their complexity. 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.

Every person dreams of having beautiful posture. Unfortunately, an unhealthy lifestyle, little physical activity, and abuse lead to the gradual development of osteochondrosis and other diseases of the spinal column. A person begins to suffer from pain in various parts of the back: in the lumbar region, in the chest, in the neck. You can choose a passive path of treatment - swallow numerous pills, go to doctors. Or you can independently cure yourself of the disease and say “No” to osteochondrosis, using a special complex of exercise therapy (physical therapy), which was developed by Alexandra Bonina.

A little about the author

Alexandra Bonina, in her own words, has a higher medical education. After graduating from the academy, she was engaged in medical activities and at the same time studied the features of restorative medicine and exercise therapy during her internship. At the same time, Alexandra Bonina trained as a personal fitness trainer.

Having learned from her own experience what initial osteochondrosis is, Alexandra Bonina delved into the study of the problem and developed her own set of exercises for exercise therapy. Currently, the author has several exercise courses from the “Your Healthy Spine” series, recorded on video and available for purchase:

• Healthy spine in 2 weeks. Alexandra Bonina believes that in order to achieve a healthy spine, it is necessary to take an equally responsible approach to physical training of all parts of the back: neck, lower back, chest. And there is a rational element in this statement. It is not so important where exactly you feel unpleasant symptoms; gymnastics and exercise therapy should affect every part of the spine. The lesson was recorded on video.
• Osteochondrosis - no! A daily set of 50 basic exercises for a healthy spine: neck, lower back, thoracic, recorded on video. Alexandra Bonina emphasizes that your healthy spine depends solely on you. To eliminate the problems accumulated over years of poor lifestyle choices, some effort must be made. Specially designed exercises will reveal the secrets of exercise therapy and lead to a healthy spine.
• We eliminate thoracic osteochondrosis. It's no secret that this is a problem area for a large number of people. In women, a special symptom has even been identified that accompanies thoracic osteochondrosis - the “bra clasp symptom,” when pain is projected precisely in the place where the clasp of a given piece of women’s underwear comes into contact with the body. A daily 20-minute set of basic exercises recorded on video will quickly restore lost strength and flexibility, develop the thoracic region and relieve discomfort.
• Secrets of a healthy neck. Gymnastics for the cervical spine is indicated for people who work on a computer for a long time, at a table with their head bowed, that is, for anyone who is forced to remain in a static, but not physiological, position for a long time. It is osteochondrosis of the neck that leads not only to the appearance of pain, but also to a deterioration in the functioning of the nervous system due to decreased blood circulation. Salts constrict important arteries that carry blood to the brain, which can lead to headaches, dizziness, and a feeling of inadequate rest after sleep. The “Secrets of a Healthy Neck” course will help you get rid of the symptoms described above and restore your neck to health.

Exercise therapy for the cervical spine will only take up to 25 minutes a day, and will bring tangible benefits within a few weeks, which is confirmed by people’s reviews. All exercises for a healthy neck are presented in detail on video, which makes the learning process easier.

Exercise therapy for any part of the back will help get rid of unpleasant symptoms and develop the muscles of the lower back and neck. The complex will reveal the secrets of beautiful posture, and your healthy spine will thank you for it.

The most popular methods

• Healthy spine in 2 weeks. It is an intensive express course for people who do not want to take a long time to achieve results. The author of the course emphasizes that it is impossible to achieve a perfectly healthy spine in 2 weeks, because problems have accumulated over years, or even decades. Depending on the severity of the morphological changes, the course can be extended to several months, but you will really feel the first changes after 2 weeks.

Inside the “Healthy Spine in 2 Weeks” course you will find a set of exercises for the neck, lower back and the entire back as a whole, recorded on video. The entire course is divided into 2 parts:

1. A lesson dedicated to the peculiarities of exercise therapy, in which Alexandra Bonina tells how to properly structure classes and what is necessary for them.
2. Video directly with back exercises. There are 10 complexes in total. They are built on the 5+5 principle. When you are just discovering the secrets of a healthy spine, that is, starting exercises, you need to perform a set of 5 exercises every day (5 days). Afterwards, a break of 2 days is required, and then you should proceed to the 2nd block of 5 exercises.

If you are not sure that Alexandra Bonina’s classes are right for you, then before purchasing a full-fledged unit, it is recommended that you familiarize yourself with and try performing exercise therapy by watching an introductory video via the YouTube channel.

Bonina Alexandra suggests trying the classes for the following people:

1. If you are currently in remission of the process. The course will help reduce the frequency of exacerbations of osteochondrosis, or even prevent them completely.
2. For prevention, the course can be carried out for people who have risk factors for developing spinal diseases and who have increased load on the lumbar area, cervical or thoracic spine.

The classes themselves do not require long preparation. Comfortable clothing, preferably a gymnastic mat and 20 minutes of free time - that's all you need to start practicing.

• Secrets of a healthy neck. With the help of the “Secrets of a Healthy Neck” course, we eliminate not only the pathology of the spinal column, but also have a beneficial effect on the nervous system, improving blood supply. On Alexandra Bonina’s website you can find information about what symptoms should alert you and force you to undergo a standard examination to identify cervical osteochondrosis:

1. Pain of the corresponding projection.
2. Dizziness, tinnitus, blurred vision.
3. Numbness of the limbs, crawling sensation and other paresthesias.

In addition, the “Secrets of a Healthy Neck” course, according to the author, is perfect for people who want to prevent illness, that is, those who lead a sedentary lifestyle, who do not have time to go to the gym and fitness clubs, as well as older people . The program includes several stages of training that must be mastered and passed:

1. Start. In this block of Bonin’s secrets, Alexandra introduces her subscribers to the basics of training, that is, she tells how to practice correctly and safely.
2. Theoretical reinforcement. Includes 2 subsections. In the first, the author of the course of secrets talks about the causes of the disease, its manifestations, and consequences. Deciphers why some people encounter them and others do not, introduces contraindications to classes. The second block is directly devoted to physical therapy. Bonina Alexandra tells which exercises are productive for osteochondrosis of the neck and which are not. Covers the tasks of charging and the ultimate goal, which is, of course, to improve the health of the cervical spine.
3. We eliminate the causes of the disease. The last section is practical. The block is entirely devoted to exercises for the cervical spine, but is divided into 2 parts. In the first, the author teaches rules of behavior during exacerbations. The exercises are simple and it is recommended to perform them to the best of your ability and ability.

The second part includes 2 gymnastics complexes for cervical osteochondrosis during remission. Alexandra Bonina’s main block of classes includes an additional set of physical education for the prevention of glenohumeral osteochondrosis. The kit also includes a free guide to self-massage, express warm-up at the workplace and a support note that can be printed.

There are no contraindications to exercise therapy. The main thing is to distribute the load correctly - experts focus on this. It also makes no difference which part of the spine is affected: the thoracic or lumbar region. Until you yourself begin to make efforts to resolve the problem, osteochondrosis cannot be defeated. Take the first step towards health and say no to illness!

Elena Polyakova

Alexandra Bonina is a sports doctor, physical therapy doctor and fitness trainer. She has a diploma from a medical school, after which she completed a residency and an internship at the Center for Regenerative Medicine. Currently, Alexandra Bonina works as a personal fitness trainer and sports doctor. This talented specialist is firmly convinced that a person’s health is in his hands. Osteochondrosis cannot be a death sentence. Exercise therapy, gymnastics and constant exercise are the secret to a healthy spine.

Alexandra Bonina is the author of methods aimed at combating osteochondrosis affecting the cervical or thoracic region, as well as the lumbar region, and at its prevention. They were filmed and are widely available on YouTube. The most popular courses on video are: “A healthy spine in 2 weeks” and “Secrets of a healthy neck.”

Improvement in a matter of weeks

The “Healthy Spine in 2 Weeks” method is the first course recorded on video. It is a step-by-step instruction that describes the secrets of basic exercises for osteochondrosis of such parts of the spine as: cervical, thoracic, lumbar. Prevention and treatment of this disease can be carried out at home, spending only one hour of your time on it. Alexandra Bonina talks about this in detail in her course. After performing exercise therapy for the back with basic exercises, it is possible to restore the functions of any part of the spine - cervical, thoracic, lumbar - in two weeks. Another name for this technique – “Your Healthy Spine” – suggests that Alexandra Bonina tries to individually approach each problem and help solve it in a short time.

“Your Healthy Spine,” which Alexandra Bonina offers, includes 10 sets of basic exercises and video training telling how and in what sequence they need to be performed. Video with detailed information:

Each stage of back exercise therapy must be performed during the work week so that the back can rest on the weekend. In the first weeks, five complexes are performed, then a two-day break, and then the remaining exercises are performed. After this, as Alexandra Bonina points out, everything repeats itself again. This video includes exercises that work all parts of the back: cervical, thoracic, lumbar. Each movement is characterized by a certain frequency and duration.

The “Your Healthy Spine” exercises, compiled by Alexandra Bonina, are suitable for the following groups of people:

• Patients who are in remission. The pain syndrome has passed or significantly decreased, but cervical, thoracic osteochondrosis or lower back diseases may soon appear with renewed vigor.

This video course, as Alexandra Bonina promises, will help increase the duration of remission and gradually get rid of the disease itself.

• People with no exacerbations.

Such patients strive to avoid exacerbations in the future. Chronic osteochondrosis of any part of the spine - cervical, thoracic - or diseases of the lower back can occur without severe symptoms, but still cause a lot of unpleasant sensations. Therefore, people who suffer from them want to get rid of these pathologies.

• People who want to prevent the occurrence of diseases such as osteochondrosis, affecting the cervical or thoracic regions, as well as pathologies of the lower back.

There are patients who have only one part of their back affected - the cervical, thoracic or lumbar, and they do not want the disease to spread to other parts. For them, “A healthy spine in 2 weeks” and exercise therapy for the back will also be very relevant. After all, with the help of exercises we not only eliminate the manifestations of the disease, but also stop its further spread.

Let's consider contraindications.

Thanks to simple but effective exercises, the “Healthy Spine in 2 Weeks” method, as Alexandra Bonina points out, has no age or gender restrictions. Numerous reviews also speak about this. The only contraindication for exercise therapy is considered to be an exacerbation of osteochondrosis affecting the cervical and thoracic regions, as well as severe pain in the lumbar region. In this case, it is necessary to perform special exercises, which, as Alexandra Bonina points out, are not in this video.

Results to be achieved:

• Increased blood supply to the muscles of the neck, shoulder girdle, and lower back.
• Normalization of spinal mobility.
• There is no pain syndrome regardless of the affected area: neck, chest or lower back.
• Restoration of working capacity.
• No slouching.
• Improved overall well-being
• There are no muscle spasms affecting the neck, thoracic region, or lower back.

Improving the condition of the neck

The “Secrets of a Healthy Neck” technique and its exercise therapy was the result of the author’s fruitful work and his independent struggle with his own cervical osteochondrosis. This video provides recommendations for step-by-step exercises to help eliminate the symptoms of this disease.

Due to the fact that the cervical spine is very mobile, when it is damaged, conditions such as radicular syndrome, vertebral artery syndrome, cerebral ischemia, and glenohumeral periarthrosis occur. Most often, these manifestations occur in people leading a sedentary lifestyle. This exercise therapy course, compiled by Alexandra Bonina, will also be useful to young parents seeking to instill healthy habits in their children from an early age.

Conditions for which the exercises specified in the “Secrets of a Healthy Neck” method are indicated:

• weather dependence;
• frequent morning fatigue;
• hearing loss;
• weakening of memory;
• visual impairment;
• arrhythmias;
• dyspnea;
• hypertonic disease;
• vegetative-vascular dystonia;
• sweating;
• panic attacks;
• stiffness of movements in the neck area.

Questions, the answers to which are revealed in the process of completing the “Secrets of a Healthy Neck” set of exercises:

1. Why is cervical osteochondrosis dangerous?
2. What are the characteristic features of the neck?
3. What are the factors predisposing to the development of cervical osteochondrosis?
4. What exercises affect this disease?
5. Are there any contraindications to performing the exercises specified in the method for osteochondrosis?
6. What is the secret of exercises performed during exacerbation of cervical osteochondrosis?

The “Secrets of a Healthy Neck” course, compiled by Alexandra Bonina, is recorded on two discs.

• First video.

It consists of the following sections:

1. "Start". It tells you how to use the course correctly, describes the secrets of maximizing mastery of the material and performing the exercises.
2. "Theory". This section of the course “Secrets of a Healthy Neck” talks about the disease itself, its manifestations, causes of development and possible complications. It also talks about how to properly perform exercise therapy depending on the exacerbation of cervical osteochondrosis or remission.
3. "Practice". It provides direct exercises that are performed either with or without detailed explanations, rhythmically and to music.

For patients in the acute phase or with vertebral artery syndrome, Alexandra Bonina in her course “Secrets of a Healthy Neck” provided slow, gentle exercises that are highly effective.

More intensive gymnastics is provided for patients who are in remission or who are performing “Secrets of a Healthy Neck” for preventive purposes. There are no contraindications for performing this technique.

• Second video.

This video also consists of three sections: “Start”, “Theory”, “Practice”. The second disc of the course contains exercises with which we can eliminate glenohumeral periarthrosis. The gymnastics in this video, as Alexandra Bonina points out, is intended for patients in the acute stage, remission and involved in prevention. The disk also contains a theoretical partition, copying a similar one from the previous disk. There are also no contraindications for performing the “Secrets of a Healthy Neck” technique.

Alexandra Bonina and her courses play a big role in healing the body, fighting diseases such as osteochondrosis, and eliminating pain. Their effectiveness has been confirmed by numerous reviews.

A set of exercises for cervical osteochondrosis from Alexandra Bonina. This is an approximate set of exercises for cervical osteochondrosis.

The exercises consist of three parts - warm-up, main part and cool-down. This complex can be performed both during the period of remission (when nothing bothers you) and during the period of exacerbation (when there is severe pain). These exercises are universal.

Warm-up

The warm-up concerns the upper limbs and shoulder girdle, we do not touch the neck.

1. We place our hands on our shoulders. We perform circular movements of the shoulder joints, first in one direction, then in the other. We do it slowly so that nothing bothers you and pain does not appear. 10-15 times in one direction and then in the other. This way we warm up the muscles of the upper limbs of the shoulder joint and increase blood flow to our muscles and the cervical spine. After this, shake your hands thoroughly.
2. The next exercise from the warm-up. We also place our hands towards our shoulders. We spread our arms to the sides and back, straightening them at the elbow joints. The goal is exactly the same. We do 15-20 times. After the exercise, be sure to shake your hands.

Main part

The main part is isometric exercises. The cervical spine does not bend, but the neck is trained.

1. We clasp our hands and place them on our forehead. We try to tilt our heads, but we resist with our hands. At the same time, the muscles tense, an isometric contraction occurs, and the spine does not bend. We try to bow our head, stop it with our hands and count to 5. We relax our neck and do it again. We do it 5-7 times maximum.
2. The hands are locked, but the hands are now not on the forehead, but on the back of the head. We put pressure on our hands, trying to tilt our head back. We count to 5 again. We rested. And again. And so again 5-7 times.

Hitch

Cool down - exercises aimed at stretching muscles, restoring blood flow, breathing balance and the cardiovascular system.

1. We pull our shoulders forward, but do not raise them, as if we are trying to connect our shoulders. Detained. Returned to original position. We do it slowly, without any painful sensations.
2. The same thing - we just move our shoulders back. And return to its original position. We do it slowly, without any painful sensations. We try to press the shoulder blades close to each other.
3. Breathing exercise. We inhale, spread our arms to the side (you can lift them up if there is no pain), then lower them down. We take a deep breath and exhale (a good noisy one).

A set of exercises aimed at treating and getting rid of the symptoms of neck osteochondrosis, 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 the treatment of cervical osteochondrosis.

Alexandra Bonina graduated from medical school as a physical therapist. Completed training to become a personal fitness trainer. A girl works in a fitness club as a personal trainer and sports doctor.

News line ✆

What is

The video course “Secrets of a Healthy Neck” includes:

• a story about cervical osteochondrosis, what techniques should be used and in what cases;
• a short excursion about the prerequisites for osteochondrosis, in accessible language, so that even a person far from medicine will understand everything;
• in the practical part, Alexandra Bonina presented neck exercises 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 with the shoulder girdle 10-15 times forward, and then the same number of repetitions back, after which shake your hands. Watch your sensations so that there is no feeling of pain, and movements bring only comfort. With this exercise you will increase blood flow to the cervical spine.
2. Extension, flexion of arms. Clench your hands into fists and place them on your shoulders. Extend your elbows, keeping them parallel to the floor and bend your fists back to your shoulders. Repeat 15–20 times, then shake your hands. Perform movements at an average rhythm without sudden movements.

Main part

1. Cross your fingers 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 tense, while your head should not tilt forward. Count to five, relax your neck muscles, repeat 5-7 times.
2. Cross your fingers into a lock and place them on the back of your head. Move your head back, while exerting resistance with your hands, making sure that the neck muscles tense. Count to five, relax your muscles, repeat 5-7 times.

Alexander Bonin calls this method isometric. The secret of the classes is that they are perfect both during the period of remission and at the stage of exacerbation of osteochondrosis, when severe pain occurs. Since during these exercises only the neck muscles 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, pause a little and slowly move them back, trying to bring your shoulder blades towards 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 line, as you exhale, lower your arms. Repeat 5 times.

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

Neck exercises with a chair

1. Stretching the muscles of the upper spine. For this exercise, sit straight on a chair, hands on your knees, legs parallel to each other, back relaxed. Inhale slowly and tilt your head forward, chin toward your chest, hold in this position for a little while, raise your head also slowly, and exhale. Repeat 5 times at a slow pace.
2. Stretching and relaxing the neck muscles. Sit on a chair, legs parallel to each other, bend and place your torso on your knees. The back should be completely relaxed, only the cervical region and head are working, which are located outside the knees, 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, and lower it as you exhale. Do the exercise 5 times at a slow pace.

The secrets of a healthy neck lie in a well-chosen complex of physical therapy and its strict adherence.

No need to treat joints with pills!

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• discomfort when going up and down stairs;
• unpleasant crunching, clicking not of your own accord;
• pain during or after exercise;
• inflammation in the joints and swelling;
• causeless and sometimes unbearable aching pain in the joints...

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