Hello, dear readers! You all know very well that it is human nature to get sick. One of the most unpleasant diseases is osteochondrosis, namely osteochondrosis of the cervical vertebra. This article will help you figure out how to deal with this disease as effectively as possible.

A few facts about osteochondrosis

This disease occurs when joints or cartilage are affected. Most often, problems occur in the vertebral area, namely in the small joints of the spine.

Today it is customary to distinguish the following types of disease: chest, cervical and osteochondrosis.

In order to strengthen the neck muscles, there is a special exercise for cervical osteochondrosis at home. This is a special set of exercises compiled by professionals. Its regular implementation will help tidy up the neck muscles.

How to choose exercises?

First of all, you need to remember that if you have any health problems, you should first consult a doctor. He, in turn, will conduct a full examination of the body, and based on the results obtained, he will be able to select a specialized set of exercises for the patient.

It is advisable to consult a doctor at an early stage of the disease to make it easier to get rid of it. A person must clearly understand one rule - under no circumstances should you select exercises without the knowledge of the doctor. In such a case, not only will there be no result, but it can also seriously harm the body.

It’s worth noting right away that you shouldn’t worry, because exercise for neck problems is quite simple. In addition to giving you a set of exercises, your doctor will also show you how to do them correctly.

The effect of charging on the body

If you do exercises correctly, and most importantly, regularly, problems in the cervical spine will quickly go away. Within a few weeks you can feel the following results:

• First of all, the spinal muscles will constantly become toned, which will not allow osteochondrosis to develop further.
• Therapeutic warm-up will increase blood flow to problem areas.
• Metabolism will speed up.
• The person always arrives in good shape.
• The pain disappears forever.

A few important rules for maximum effect

There are a few simple rules that you need to follow if you want to achieve results as quickly as possible.

1. You should understand that only regular charging will help get rid of all problems. If you have a sedentary job, you need to do it twice a day.
2. About once an hour you should massage your back muscles yourself and, if possible, stretch them. You can just get up and walk around a little.
3. Throughout the day, a person must sit correctly, as taught in kindergarten. In this case, the load on the body will be even, and therefore your health will improve. In this case, charging may not be necessary. By the way, there are a lot of different instructions on the Internet on how to sit correctly. This is in case you didn’t understand this in kindergarten.
4. As for sleep, it should take place in any position, but not on the stomach.
5. You need to drink a lot of water throughout the day. It will help maintain muscle tone throughout the body.

A few tips before conducting physical therapy at home

You can always do exercises at home. In this case, you should be very careful and adhere to the following recommendations:

1. Every movement must be done smoothly.
2. If during exercise you feel discomfort or some pain, then you should stop and immediately go to the doctor.
3. Gymnastics should take place in a room where nothing will disturb you.
4. Clothing should be such that does not restrict movement. A classic tracksuit is best.
5. Always follow the doctor's advice.
6. Constantly add some new exercises, but overload the muscles.
7. No matter what position you are in, your back and head should always be in line.

Are you following all the rules? This means that in the near future you will forget about neck problems.

Contraindications

This exercise also has some contraindications. They must be taken into account so as not to harm yourself. They look like this:

• High blood pressure.
• Serious spinal injuries.
• Oncological diseases.

The best charging option for neck osteochondrosis

Neck problems can cause frequent headaches. There are many options on how to overcome the disease. Below is one of the most popular and affordable options.

1. Starting position standing or sitting.
2. You need to turn your head to the right ten times, and then to the left. Again ten times.
3. Keep your head straight. Look up and press your right ear to your right shoulder. The same goes for the left ear and shoulder. You need to do ten repetitions.
4. Slowly lower your head down and touch your beard to your chest. Do it ten times.
5. Stand straight. Body tilts: forward, left and right. Repeat at least ten times.

I also recommend purchasing wonderful video course, in which everything is explained in detail and recommendations are given. And also you don’t have to search and test exercises on yourself to find the most effective ones, since all this has already been done for you in the course.

Find out more about the course »»

It is best to do it, or a little at a time throughout the day. If you do everything exactly as written above, then you can improve your condition very quickly. It is worth noting that there are several other interesting exercises that you can do at home.

1. Rest your forehead on your palm and try to press on it so that the neck muscles are activated. Then do the same, only with the back of your head. At least three times.

2. Place both hands on your temples and press slowly. Try to tense your neck muscles. Repeat three times.

After doing exercises for cervical osteochondrosis at home for several weeks, you will feel the following:

- Blood pressure normalizes.
— Brain activity improves.
- My head stops hurting.

Thank you for your attention! Don't forget to subscribe to my blog updates. Share articles with friends, and be sure to leave comments. Stay healthy bye!

P.S. If you are still thinking about purchasing the course or not, then watch the video of the author of the course with personal experience in treating the disease.

Best regards, Vladimir Manerov

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It is better to avoid problems with the spine altogether or begin to treat them at the earliest stages. In both cases, physical therapy can help achieve the desired effect. Unlike drug treatment, exercise for osteochondrosis of various parts of the spine can actually treat the disease, removing not only the symptoms, but also their causes.

General rules of exercise therapy for osteochondrosis

The main rule of Hippocrates is “do no harm.” You need to remember this when doing physical therapy. In cases. When classes are carried out under the guidance of a trainer, everything is simpler - he will supervise the correct execution. If you work independently, you will have to take on this responsibility. Exercise for osteochondrosis of various parts of the spine has significant limitations, and this should not be forgotten.

1. Sudden movements are contraindicated.
2. You cannot work with weights, especially large ones. It is best to avoid lifting anything weighing more than 5kg altogether.
3. Among the starting positions, it is better to prefer lying down or on all fours.
4. You should not engage in sports that require prolonged vertical load (running, skiing, skating, football).
5. The ideal sport for patients with osteochondrosis is swimming (especially breaststroke). If it is not possible to visit the pool, you should at least make full use of summer time.

You should do gymnastics for osteochondrosis regularly. You can’t forget about classes as soon as the sensations improve - then you’ll have to start all over again. But there are still limitations - you don’t need to strain yourself physically during the acute stage of the disease. Exercise is good in the remission stage and especially for prevention. If slight pain or discomfort occurs when moving, everything is normal. But gritting your teeth and pretending to be a partisan during interrogation, when the sensations are unbearable, is harmful and dangerous.

How to properly perform exercises for osteochondrosis

The rules are simple, but it will still be better if at least the first classes are conducted under the guidance of a specialist in the field of physical therapy. Then you will be able to successfully study on your own. If you don’t have the opportunity to consult with a specialist, you can watch a video course on the Internet.

The general rules for performing the exercises are simple. But they must be strictly observed.

1. Movements should have maximum amplitude, but be performed at a slow pace.
2. The number of repetitions of one movement should not be less than five (if you need to perform movements in different directions - 5 in one direction).
3. It is recommended to breathe naturally.
4. It is not necessary to perform exercises only for the affected part, it is possible for everyone - osteochondrosis has a habit of spreading to the entire spine.
5. You should not chase a fast pace - movements should be measured.
6. It is better to do gymnastics every day at the same time; but if suddenly it doesn’t work out, you still shouldn’t miss the lesson, you can do it anytime.

The degree of complexity of the complex must be selected depending on the stage of the disease - the better the condition, the more complex exercises can be performed. Difficult complexes are not prohibited for those who have developed osteochondrosis due to a sudden refusal of heavy sports training (this happens quite often). Working out the abs and back muscles has a beneficial effect on the spine. But such things should be done only as a preventive measure, or for those people who have osteochondrosis in the initial stage. Exercise for osteochondrosis of various parts of the spine should not create an excessive load on it.

Recommended exercise for osteochondrosis of the cervical spine

With cervical osteochondrosis, the big problem (besides pain) is surges in intracranial pressure, dizziness, and headaches. Therefore, in addition to pain, these sensations should also be controlled during physical education. If severe dizziness occurs, the activity must be stopped.

Exercises for osteochondrosis of the cervical spine can be carried out even at the workplace during a break. You can also include it in a complex of preventive morning or industrial gymnastics - the exercises are simple and do not require special conditions. It is best to perform them in a sitting position.

The complex includes tilting and turning the head in different directions (leaning back, pressing the chin to the chest). A good exercise is to stretch your neck while lifting your chin (called “chick peeking out of the nest”). Shoulder raises should also be performed (simultaneously and alternately). Movements can and should be combined.

Correct exercise for osteochondrosis of the cervicothoracic spine

In this case, it is recommended to perform all the exercises recommended for patients with cervical osteochondrosis, but pay more attention to shoulder movements. Rotation of the arms in the shoulder joints, alternate raising and lowering of the shoulders are suitable.

The most effective exercise in this case is called “heron”. It is necessary to simultaneously throw your head back. Raise your chin as much as possible and move your arms straight back. Many people hear a distinct crunch in their back. If there is no severe pain, then this is good - the correct position of the spinal column is restored. It is also useful to perform arm movements reminiscent of a breaststroke swimmer.

Exercises for osteochondrosis of the cervicothoracic region can be performed in a sitting position (for many exercises this is even better). There are also options in a standing position - slight bends to the sides and forward, turns of the body.

Exercises for osteochondrosis of the thoracic spine

Osteochondrosis of the thoracic region by itself is rare (usually in combination with lesions of other regions). Therefore, exercises for osteochondrosis of the thoracic spine are usually a component of other complexes.

For this problem, rotation of the arms in the shoulder joints, alternating and simultaneous raising of the shoulders are recommended. In the absence of hernias, spinal traction is recommended. It can be done not only on the horizontal bar, but also in a lying position, tensing the back muscles, or on a gymnastic ball or chair. The “cat and cow” exercise is also suitable: in a position on all fours, arch and hump your back and simultaneously raise and lower your head. This procedure is generally recommended for osteochondrosis and for its prevention.

Exercises for osteochondrosis of the lumbar spine

For lumbar osteochondrosis, you should prefer exercises in a lying position - this type of disease is especially sensitive to vertical loads. Although there are also good examples of standing and sitting exercises.

There are many complexes, but some types of movements are included in all.

1. "Cat and Cow"
2. Slowly bend the body to the sides and back and forth.
3. Torso rotations.
4. Rotations of legs bent at the knees in a lying position.
5. Pulling your knees to your chest (one at a time or simultaneously).
6. Raising the pelvis with support on the feet and shoulder blades.
7. Bends through a gymnastic ball or soft chair.

The “Buddha pose” is useful for lumbar osteochondrosis: sit cross-legged, straightening your back and placing your hands on your knees. In general, sitting cross-legged is healthier for the lower back than the traditional European position. It won't hurt to get into this habit at home.

Exercise for osteochondrosis of the lumbar spine is especially important in the initial stages and as a preventive measure. Having strong abs and trained back muscles can completely eliminate the problem. After consulting with a doctor, you can perform exercises to pump up the abs even with significant progress of the disease - this will be beneficial.

Drug therapy for spinal diseases does not treat the disease itself, but its symptoms - pain, inflammation. To get rid of the root cause of the problem, other measures are necessary. Exercise for osteochondrosis of various parts of the spine is one of such activities. You should not neglect it - it will save you from many troubles. You can read reviews on this topic or write your opinion on the form for treatment with folk remedies.

In the modern world, diseases of the cervical spine are very common in people of completely different ages. One of the most common diseases is cervical osteochondrosis. Because of it, a number of unpleasant symptoms arise that prevent a person from living a full life. In order to prevent the development of the disease and alleviate symptoms, there is a special exercise that can be performed at home.

What are the dates of exercise for osteochondrosis?

People suffering from pain in the cervical spine know very well what frequent headaches, dizziness and discomfort in the upper limbs and shoulders are. Exercise for osteochondrosis allows you to eliminate pain, improve blood circulation, and strengthen the muscles of the neck and vertebrae. The set of exercises is designed for a long period of time, which must be performed regularly for the results to be felt.

Rules for charging

To quickly and correctly eliminate cervical osteochondrosis using exercises, there are a number of important rules that doctors advise not to forget:

1. Exercises should be done regularly. Even if the pain has become noticeably weaker, under no circumstances should you stop the course of treatment, as the unpleasant symptoms will return very quickly;
2. People leading a sedentary lifestyle are recommended to warm up 2 times a day. This will help reduce the risk of vertebral curvature and strengthen the muscles of the cervical spine;
3. Exercises should take at least 15 minutes, but no more than 20. The main thing is not to overwork and not to do them for too long, since it is important to relax the muscles, and not pump them up;
4. While charging, movements should be smooth and slow. They should not cause severe discomfort or pain;
5. It is better to perform the exercises in comfortable clothes that do not restrict movement.

If you experience severe pain during exercise, you should stop doing it and consult a specialist, otherwise it will be fraught with unpleasant consequences.

Therapeutic exercise, or exercise therapy for short, is aimed at eliminating pain and discomfort in various parts of the spine. To eliminate cervical osteochondrosis, there are several important recommendations:

• Before performing the exercises, you should do a general warm-up of the whole body.
• the room must be ventilated.
• classes are held half an hour before or after eating.
• At first, a few simple exercises are done.
• you need to breathe through your nose.
• To better warm up the muscles, you can massage or rub the cervical region with a soft towel.
• the load and number of exercises should be increased gradually.

If you feel unwell, have muscle compression, or have any inflammatory diseases of the spine, physical therapy is not recommended.

Possible contraindications for performing

Despite all the positive aspects of therapeutic exercises, there are a number of contraindications for its implementation. The main ones include:

• sharp pain in the spine.
• infectious diseases.
• inflammatory processes.
• disorders associated with blood clotting.
• cardiovascular diseases in the stage of decompensation.
• severe dizziness.
• various food poisonings.
• oncological diseases.
• the presence of severe spasms.
• Bekhterev's disease.

To accurately identify contraindications, you should consult a specialist, since all cases are individual.

Exercises for osteochondrosis of the cervical spine

To eliminate pain, first of all, you need to relax the muscles of the cervical spine, and then perform exercises to relieve other unpleasant symptoms. The physical therapy complex consists of several basic exercises:

1. Turns the head to the right and left. To do this, you need to stand up straight or sit on a chair and slowly turn your head, first in one direction and then in the other, about 10 times;
2. Lowering the head down. The goal is to reach the chest cavity. Smoothly lowering your head down, you need to try to touch your chin to your chest;
3. Tilts the head to the side. To do this, you need to place your palm near your temple and gently press on your head with your hand, first to the left and then to the right, providing resistance;
4. Raising your shoulders. You need to lower your arms along your body, taking a standing or sitting position. Then you need to raise your shoulders as high as possible and hold them in this position for about 10-15 seconds, then lower them. Repeat 10 times;
5. Holding the head. Lying on your back, you need to slightly raise your head and try to hold it for 15 seconds, resting your hands on the floor.

The effect of exercise in osteochondrosis

Therapeutic exercise has a quick and positive result in the initial stages of the development of osteochondrosis. If the disease is long-term, then it will take time for a noticeable effect from charging. In general, regular exercise will help strengthen the muscles of the cervical region, reduce pain, improve blood flow and correct posture. In addition to exercise, you can perform a therapeutic neck massage, which will also be a good addition during the treatment of osteochondrosis.

It is very important to start treatment for cervical osteochondrosis on time. This will prevent the further development of pathologies in the body and improve its overall condition. You only need to devote 15 minutes a day to exercise, and then pain and discomfort will no longer bother you.

Exercise for osteochondrosis is the main element in the treatment of the disease. Physical education helps improve the condition of the cervical spine and avoid further deterioration. Gymnastics is especially important for people with a sedentary lifestyle. The complex, performed several times a day, will relieve the patient of discomfort and restore body mobility.

Causes of the disease

The development of cervical and thoracic diseases is influenced by several factors. Knowing the causes of the disease, you can avoid its further development, exacerbation and improve your well-being.

The disease appears when:

• Injuries.
• Low mobility.
• Improper metabolism.
• Overweight.
• Sleeping on a mattress that is too soft.
• Poor posture.
• Flat feet.

Exercising against osteochondrosis reduces the chance of developing the disease. Physical education is relevant for any age category. The disease occurs even in 25 year old people. Therefore, it is recommended to perform preventive exercises.

Exercise results

Exercise for osteochondrosis brings improvements within just a few weeks. The results are especially noticeable in patients with the initial stage of the disease. What improvements are expected?

• Sitting position. The hand rests on the forehead and the head leans forward. Simultaneously with the movement, pressure is applied with the upper limb. Resistance lasts 10 seconds.
• The situation is similar. The hand rests in the area of ​​the temple, and when the head is tilted to the side, pressure is applied. Duration of resistance is 10 seconds.


• The position is identical. The arms are lowered down, the head is turned to the sides until it stops.
• Sitting pose. Hands down. The shoulders are raised all the way. At the top point, you need to fix the position for 10 seconds.
• The position is similar. Hands down. A chin-to-chest pull is performed.
• Lying or sitting position. A massage is performed on a point slightly below the back of the head. You can do it yourself or seek outside help.

Each element is repeated 10 times.

This neck exercise is an excellent preventive measure. Simple exercises will help relieve tension, strengthen muscles, and increase concentration.

Popular elements

Any exercise for cervical osteochondrosis is not complete without. Popular elements are found in any program and are suitable for most patients. The complex also affects the thoracic region, which increases the effectiveness of treatment.

Charging for osteochondrosis:

• Sitting position. The back and neck are straight. Slowly turn the head to the sides until it stops.
• Sitting position. The back is straight. The chin is pulled to the chest. The element improves the flexibility of the cervical region and develops muscles.
• Sitting pose. The neck, without straightening, stretches back, and the chin extends.
• Position at the table. The hand rests the elbow on the surface and rests on the forehead. Resistance of the head and limb is performed.
• Standing pose. A shoulder pull is done. The position is held for 10 seconds at the top point.
• Lying position. Fingers massage the neck muscles in the back of the head. The action lasts 3 minutes.
• Lying pose. The area near the shoulder blades is massaged. At first there may be pain, which will gradually go away.
• Massage the temporal area with your fingers. Exercise relieves pain and dizziness.

Each element of the complex for the cervical spine is repeated 10 times. When performing, it is necessary to monitor your well-being in order to prevent pain and fatigue.

Exercise for osteochondrosis is quite simple, but you should start it only after consulting a doctor. The specialist, taking into account the physical characteristics of the patient, will add or exclude some elements.

Gymnastics Norbekova

Exercises for osteochondrosis are being developed by many specialists. One of the experts in this field is Mirkazarim Norbekov. What results does exercise from an eminent specialist bring against osteochondrosis?

Improvements:

• Restoring mobility.
• Improving the functioning of the spine.
• Increased plasticity.
• Improving the condition of the spinal discs.
• General health.

Norbekov divided the exercise for osteochondrosis into three parts.

Components:

• Improvement of the circulatory and nervous system.
• Development of the inner world.

Norbekov is confident that 99% of improvements come from self-confidence during training, and the remaining 1% comes from exercise.

• Creating a positive mood.
• The meaning of each element of the complex.
• Regular implementation of the program.
• Exercise for Norbekov's osteochondrosis requires positive thinking.

Physical education for the cervical and thoracic spine is not without contraindications. The prohibitions completely coincide with ordinary complexes.

Exercise for Norbekov's osteochondrosis:

• Chin to chest pull. The workout begins with light bends. The voltage must be gradually increased. Light bends alternate with reinforced rows.


• Lifting the chin up. The same alternations are performed as in the previous element.
• The head is tilted. You should try to reach the motionless shoulder with your ear.
• The chin is raised up. The head is turned to the sides. It is important to perform the action smoothly.
• The element is similar, only with the chin down.
• The eyes begin to move to the left, the head follows the gaze. The element is executed slowly.
• You need to finish the workout by moving your head in a circle. The exercise should be repeated in each direction.

The exercise itself for osteochondrosis is simple, but additional requirements, for example, a mandatory good mood, can confuse the patient. However, Norbekov’s physical training for the thoracic, cervical and lumbar regions has proven itself well.

Exercise for osteochondrosis of the cervical spine is the best therapy to prevent the development of one of the most common diseases today. More and more often, osteochondrosis appears in young people who lead a sedentary lifestyle, ignore sports and spend most of their time at the computer. Therapeutic gymnastics allows you to relieve pain, tension and even avoid the onset of illness. However, it is worth considering that exercise for cervical osteochondrosis has its contraindications, which must be observed to achieve the best effect. First, it’s worth finding out what osteochondrosis is.

Description of the disease

Osteochondrosis of the neck is a disease leading to the destruction of the intervertebral discs of the cervical spine, which provide it with flexibility. This section is the most unprotected area. Displacement of its vertebrae can cause compression of blood vessels and nerves, poor circulation and numbness of the limbs or back. This is extremely dangerous, because any pinching can lead to displacement of the discs or.

What is characteristic of cervical osteochondrosis:

1. Pain in the back or neck area.
2. when turning your head.
3. Weakness, fatigue.
4. Impaired coordination of movements.
5. Snore.

Causes of occurrence and possible development of osteochondrosis:

• Impaired metabolism;
• Working at a computer;
• Overweight;
• Hereditary predisposition;
• Spine or back injuries;
• Infections.

As you can see, the main factor provoking the occurrence of osteochondrosis of the cervical spine is the lack of physical activity. Therefore, the first thing is. If you don’t have enough time or desire for active recreation, therapeutic exercises are an ideal option. Exercise for osteochondrosis is very useful because it increases blood circulation, reduces fatigue, increases alertness and has a beneficial effect on the body. The most important thing is that you can do it both at work and.

Advantages of charging

Exercise for osteochondrosis helps achieve several goals:

1. Strengthen the neck ligaments.
2. Straighten a crooked spine.
3. Improve blood circulation.
4. Speed ​​up metabolism.
5. Get rid of pain.

Contraindications

Exercise for osteochondrosis is contraindicated if you have:

• Exacerbation of the disease, accompanied by severe pain;
• Infectious diseases;
• Relapses of chronic diseases.

Exercises for osteochondrosis of the neck

1. Be sure to warm up your muscles, otherwise you may get injured.
2. Do the exercises several times a day. It is best in the morning or after lunch, but no less than 3.5 - 4 hours before bedtime.
3. All movements are performed smoothly.
4. The exercise is done while inhaling, and the initial pose is taken while exhaling.
5. The complexity and volume of exercises should be increased gradually.

Neck Charging Stages

• Introductory stage. Needed to warm up muscles. During it, swings of the arms and neck movements are performed.
• The main stage is the gymnastics itself.
• Recovery stage. For the respiratory and cardiovascular systems: deep breaths and exhalations, walking.

Daily warm-up

It is very convenient that you can start a new day correctly and usefully while still lying in bed. Some simple movements that can be easily performed at home can contribute to this:

1. Lie on your back with your arms and legs extended along your body. Bend your knees, clasp them with your arms, pull them towards your stomach and touch them with your forehead. Slowly straighten your legs and raise your head.
2. Roll over onto your stomach, rest your chin on your palms, relax your neck muscles. Turn your head right and left, trying to touch the floor with your ear.
3. Lying on your side, lift your head off the pillow and hold it for a few seconds. Then lie on the other side and do the same.
4. Lie straight with your arms out to the sides. Turn your torso to the left, slightly lifting off the floor, and reach your left palm with your right hand. Then vice versa - with your left hand to your right palm.

This complex consists of simple but effective exercises aimed at preventing the development of cervical osteochondrosis. Each of them should be repeated 5-10 times.

• Place your palm to your forehead. Press your forehead into your palm, tensing your neck muscles for up to 10 seconds.
• Place your left palm on your left temple and press on your palm for 7-10 seconds. Then switch hands.
• Tilt your head back a little. Slowly tilt it forward until your chin touches the jugular fossa.
• Stand straight with your shoulders back. Slowly turn your head to the right and left. Tilt your head back. Try to touch your right ear with your right ear, then your left ear with your left shoulder.

Warm-up effect

Exercises for cervical osteochondrosis will be effective only if performed every day. By constantly paying attention to it, after a month you can notice that:

1. It has returned to normal.
2. Migraine attacks and headaches have decreased.
3. Overstrained muscles are relaxed.
4. Metabolism has been restored.
5. Neck mobility has returned.

Prevention of cervical osteochondrosis

Despite sedentary work and the prevalence of osteochondrosis, one should not assume that the disease cannot be prevented. Can! Will exercise be effective for osteochondrosis? Definitely yes! You just need to follow some recommendations:

• Control your posture in the office, at your desk, in front of the computer;
• Visit an orthopedist regularly and have your spine corrected;
• Avoid accumulating excess weight;
• Sleep on an orthopedic mattress and a low pillow;
• Do yoga, swimming;
• Avoid sudden head movements;
• Eat more vegetables, fruits, dairy products, nuts; give up cigarettes and alcohol.

Follow these tips, introduce therapeutic exercises and regular physical activity into your life. Exercise for spinal osteochondrosis is useful both for preventing the development of the disease and for its treatment. But don't forget to consult with. Only he will be able to select individual exercises based on the analyzes and research performed.

Dear readers, that’s all for today, leave your opinion about this article in the comments, does neck exercises help you with osteochondrosis?