Exercises that help with osteochondrosis

1. Initial position( NP) - we lay down on the back. Flexion and extension of the hoops of the feet. Repeat exercise 8-10 times.
2. N.P. - we lay down on the back. We raise the straightened arms up, lower them behind the head, stretch, return to the initial position and relax. Repeat exercise 4-5 times.
3. . The item is the same. We bend the right leg, grasp the knee with our hands and pull it to the stomach, then return to the initial position. The same is done with the left foot. Repeat exercise 4-6 times.
4. N. Item - we lay down on a back. Consecutive relaxation of the muscles of the lower leg, thigh and trunk.
5. N.P. - we lay down on the back. We bend the body in different directions( 4-6 times).
6. N.P. - we lay down on the back, hands are bred to the sides. We move the shoulders in a circle first forward, then backward. Run 6-8 times.
7. N.P. - we lay down on the back, we bend our knees. Lower your knees first to the right, return to the starting position. The same to the left. Repeat the exercise 6-8 times.
8. N.P. - the same. Raise the right leg at an angle of 90 degrees, attach the left and perform cross-leg movements, return to the starting position. Repeat exercise 2-3 times.
9. N. Item - we lay down on a back. We bend our legs, we clasp our knees in the "lock", we pull them to the chest, our heads get our knees and return to the initial position. Repeat the exercise 6-8 times.
10. N.P. - we lay down on the stomach, hands under the chin. We lift one leg, then attach the other, hold in this position for 10-15 seconds and lower it to the initial position. Repeat exercise 4-6 times.
11. NP - an emphasis on the knees. We arch our back, trying to reach our knees with our head. Repeat exercise 4-6 times.
12. N.P. - the same. Raise the right hand in front of him without bending and the right leg, hold for 10-15 seconds. The same with the left arm and leg. Repeat exercise 4-6 times.
13. N.P. - we are on our knees, we are holding hands on the back of the bed or chair. Sit on the right of the heels, then on the left. Repeat exercise 4-5 times.
14. N. n. - standing, hands holding on to the back of the chair. Sit down, arched back, stretch, stand up. Repeat the exercise 6-8 times.
15. N. p. - standing, hands on the waist. Rotate the pelvis to the right, then to the left. Run 6-8 times in each direction.
16. N. n. - standing, legs slightly apart, hands holding on the back of the head, elbows bred in the sides. The springing slope to the left, we return to the initial position. The same to the right. Repeat the exercise 6-8 times.
17. N.P. - standing. We crouch, we clasp our knees, straighten our legs, we return to the initial position. Repeat the exercise 6-8 times.
18. N.P. - standing. Walking is normal( 30 seconds), then go to walking on your toes( 30 seconds), then go and raise your high hip( 30 seconds) and again the usual quiet walking( 30 seconds).
19. N. Item - we lay down on a back. We raise the straightened legs, the pelvis is pressed to the floor, then gently lower our legs to the floor. Repeat exercise 8-10 times.
20. N.P. - we lay down on the back, we connect the legs together. We lift the straightened legs at a small angle and perform circular movements of the legs using the hip joint first to one side, then to the other( 5-6 times).
21. N.P. - we lay down on the back, legs straighten, socks fixed, hands on the back of the head. Go from the prone position to a sitting position, not with a sharp movement( 6-8 times).
22. N.P. - we lay down on the stomach, hands under the chin. Alternately lift the straightened leg up. Repeat exercise 8-10 times.
23. N. n. - emphasis on the knees. Bend back, then bend it( pose "kitty").Repeat exercise 8-10 times.
24. N. n. - standing, hands behind the head. Elbows back, we reduce the shoulder blades, we return to the initial position. Repeat exercise 6-7 times.
25. N.P. - standing. Hands lift up, put the leg back and put it on the toe, returning to the initial position. The same is with the other leg( 6-8 times).