Exercises for osteochondrosis

Mobilizing exercises play a particularly important role in the treatment of osteochondrosis intervertebralis. Simply tilting the head or turning it can help to maintain or improve mobility. 1) When tilting the head, the right ear is tilted from a straight upright position towards the right shoulder, but the chin is not moved forward or backward.

The head remains completely straight, as if you were between two panes of glass, the chin is drawn up rather than stretched out. Now the head is slowly straightened from the side and then slowly tilted in the opposite direction. It is important to perform the movements slowly in a controlled manner but as far as possible without pain.The exercise can be performed up to 20 times in a row.

In case of dizziness, pain or other symptoms, the exercise should be stopped and consultation with the doctor or therapist should be sought. 2) The rotation is practiced similarly and is also an important direction of movement to be practiced. From an upright position, the spine is first stretched, the back of the head is pulled upwards, while the chin makes a slight double chin.

Then the head is rotated as far as possible over the right side without tilting, and then over the left side. The movement is performed slowly and in a controlled manner. Under no circumstances should dizziness or other symptoms occur!

3) Another exercise for osteochondrosis in the cervical spine is the retraction exercise. Here, the cervical spine is straightened, a movement that we rarely perform sufficiently in everyday life. Here too, the starting position is the upright position.

From a relaxed position, the chin is pulled tightly towards the neck, creating a double chin, the back of the head stretches towards the ceiling, and the cervical spine becomes straight and long. A slight pulling can be felt down to the thoracic spine. The final position is held for a few seconds, then the position is loosened.

The exercise can be performed up to 20 times. There is a variety of other exercises that should be individually adapted to the patient with the therapist. More exercises can be found in the article Physiotherapy exercises cervical spine