Alexandra Bonina’s set of exercises for the neck is quite popular. It is aimed at treating cervical osteochondrosis and eliminating its symptoms. The author of the method is a practicing sports physician and specialist in the field of physical therapy. She is the creator of the unique “Traffic Light” program, which consists of four programs for working with problematic parts of the spine and two programs aimed at restoring and strengthening the back. Let's look at what exercises for the cervical spine Alexandra Bonina recommends.
Who is the author and what is the methodology?
Alexandra Bonina is the author of the unique project “No Osteochondrosis,” which has gained incredible popularity among people suffering from this disease. Alexandra Bonina is the creative pseudonym of Ekaterina Pecherkina.
In 2014, she graduated from the Ural State Medical University (Ekaterinburg) with a degree in medical and sports physical education, and in 2021 she was awarded the qualification of an international class fitness trainer with an emphasis in sports medicine.
Alexandra Bonina is a program developer and author of books on spinal health through fitness.
After graduating from university, Bonina worked as a sports doctor in a fitness club, and at the same time opened her own blog and YouTube channel , where she regularly posts videos on the topic of restoring spinal health.
Alexandra Bonina’s method for treating cervical osteochondrosis at home consists of performing a set of exercises that can be done right at the workplace (read about other exercises that can be performed at home here). At the same time, it is not necessary to attend a trainer’s classes; they can be conducted remotely using videos, recommendations and seminars.
Bonina's program uses basic proven techniques for improving the health of the spine, carefully analyzes them, and also examines the mistakes made by beginners. You can choose the appropriate complex individually for each patient, since exercises are offered separately for the cervical, lumbar or thoracic spine.
What does this start to the day lead to? No good!
Millions of people live with chronic or acute depression, swallowing handfuls of pills and pouring liters of coffee, not even suspecting that just 10 minutes every morning can change their lives... No fewer people experience problems with the spine, joints, high blood pressure, weakness muscles, excess weight, chronic diseases... And part of the reason for this is their incorrect actions in the morning!
Program
Bonina's program helps identify alarming symptoms during the development of cervical osteochondrosis , including dizziness, tinnitus, discomfort in the limbs and others. In addition, the program is aimed at completing a full course of physical therapy and disease prevention for those who do not have the opportunity to visit a fitness club and lead a sedentary lifestyle. Moreover, the course includes several stages that need to be mastered gradually.
Why does it work?
Bonina’s method for treating cervical osteochondrosis is based on the author’s personal experience, and therefore clearly demonstrates its effectiveness. In addition, Bonina’s exercises are designed for different audiences, even those who have not previously burdened themselves with such physical activity.
Bonina’s set of exercises can also be performed by people of different age categories, since the technique is aimed at strengthening different muscle groups and joints, which is especially necessary for older people.
Indications
Bonina’s set of exercises for the treatment of cervical osteochondrosis is recommended in the following cases:
- When leading a sedentary lifestyle, including for students.
- If you have joint diseases, such as arthritis.
- For pain in the lower back or cervical region.
- For spondylosis and osteochondrosis.
- For scoliosis and idiopathic postural disorders.
- For panic attacks and neuroses.
- For shortness of breath, hypertension and arrhythmia.
- For muscle weakness.
Contraindications
Exercises to strengthen the cervical spine and treat osteochondrosis have virtually no contraindications; the main condition for the effectiveness of this complex is the correct distribution of the load. Elderly people with spinal problems who are going through an acute period of illness should also . This set of exercises should not be carried out at elevated temperatures, colds and high blood pressure.
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.
Mini exercise therapy complex for the neck
This section describes a small set of exercises for strengthening and healing the neck, which can be performed daily without special preparation. Their essence is very simple, and it will take no more than 10-15 minutes to complete, which can be found during the working day. When performing exercises, you must monitor your well-being, do not make sudden movements, and stop them if your condition worsens.
Gymnastics
A set of exercises for the treatment of cervical osteochondrosis includes several stages. The described exercises are recommended to be performed every day, regardless of the stage of development of osteochondrosis and the location.
Warm-up
Warm-up is the first part of the complex, during which you need to perform the following exercises:
- Circular movements of the shoulders . To do this, you need to place your hands on your shoulders and perform complex circular movements back and forth 10-15 times. When performing such an exercise, you need to listen to your body - pain should not occur.
- Flexion and extension of the arms . To perform this exercise, you need to clench your hands into a fist and bring them to your shoulders. From this position, you need to extend your arms, bringing them to a position parallel to the floor, and bring them back to your shoulders. This movement must be performed 10-15 times, maintaining a measured rhythm.
Main part
This stage of the complex involves performing the following exercises:
- First, you need to cross your hands into a lock and place them on your forehead, while simultaneously exerting resistance on it and tilting your head forward. When performing this movement, you can feel the tension in the neck muscles. After counting to 5, the muscles must be relaxed, and then repeat the exercise several times in a row.
- This time, the crossed hands should be placed on the back of the head. At the same time, the neck muscles also tense, and the arms provide resistance to the head, which must be held in place. This exercise also needs to be repeated several times.
Hitch
This stage consists of the following exercises:
- First you need to bring your shoulders together in front, hold them for a few seconds, then slowly move them to the sides and also bring them together at the shoulder blades.
- The next exercise is to correctly distribute your breathing. To do this, you need to take a deep breath, spread your arms, then lower them and exhale.
Exercises with a chair
This part of the complex, which involves a chair, allows you to stretch and strengthen the muscles of the neck and upper spine:
- You need to sit on a chair and place your legs parallel to one another. Then you need to bend and bend your body to your knees, leaving only your head and neck outside them, while your back is relaxed. You need to remain in this position for a few seconds, then slowly rise and exhale. This exercise is repeated several times.
- The second exercise also begins in a sitting position, with the legs remaining parallel and the back relaxed. Inhaling slowly, you need to tilt your head to your chin as much as possible. After holding this position for a few seconds, you need to exhale and return to the starting position. The exercise is repeated 5 times.
Why are charging different?
In the morning, our spine is in an extremely vulnerable position due to the filling of the discs with moisture and the weakness of the muscles surrounding it. When a sudden load falls on him early in the morning, for which he is not ready, the risk of injury, exacerbation of osteochondrosis and similar “sudden” problems increases. Those. in the morning you need to do exercises that will not put stress on your spine and joints. And at the same time combine them so as to smoothly move from a lying position to a standing position! For example, such common exercises as side turns, bends down and jumps are completely unsuitable for morning exercises.
And I am very surprised why so many people do them, although there are safer and more enjoyable morning exercises to do!
Sources
- https://VsePoSpine.ru/osteohondroz/shejnyj/uprazhneniia/aleksandry-boninoy-pri-shoh.html
- https://lp.alexandrabonina.ru/morning-exercises/
- https://clinica-paramita.ru/info/lfk-pri-gryzhe/
- https://s-voi.ru/sustavy/naskolko-effektivna-gimnastika-aleksandry-boninoj-dlya-pozvonochnika-i-sustavov
- https://mks-c.ru/spina-medsredstva/aleksandra-bonina.html
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Prevention
A set of exercises according to Bonina is recommended not only for people suffering from cervical osteochondrosis, but also for those who are at risk for diseases of the spine and stress on it.
They will help not only to avoid the development of cervical osteochondrosis, but also to maintain healthy posture and maintain body tone. This complex includes a number of exercises, some of them are described below.
Exercise for a healthy neck
- One of the popular exercises for preventing illness according to Bonina’s program is called the “Dove” exercise . To do this, you need to sit up straight, straighten your head, and lower your arms along your body. Then you need to slowly move your head forward and also return it back. The exercise is repeated 5-10 times.
- Another similar exercise, “Dunno,” is performed in a sitting position. To do this, you need to straighten up, lower your arms along your body. Then you need to pull your shoulders up, trying to touch them to your ears, depicting a person who does not know the answer to the question. The exercise is performed 5-10 times.
- The “Relax” exercise is aimed at relaxing the neck muscles after a long day of work. To do this, you need to sit up straight, clasp your hands and place them on the back of your head, thus supporting your head and easing its weight on your neck. You need to stay in this position for a few seconds. The exercise is repeated several times.
We invite you to watch a video about performing physical exercises using A. Bonina’s method:
Will there be gifts?
Necessarily! All course buyers receive:
- Video tutorial on self-massage of the cervical spine, 22 minutes long.
- A set of exercises “Express warm-up of the cervical and thoracic spine at the workplace” lasting 20 minutes.
But the most important gift will be given to yourself by a zealous follower of all recommendations and exercises. If you are ready, then:
- overcome all the inconveniences of living with osteochondrosis;
- start living, and not existing from exacerbation to exacerbation;
- remember what movement without pain is;
- greet every morning with joy, smiling at this beautiful world instead of constantly wincing in pain;
- get rid of symptoms of VSD and rapid heartbeat once and for all;
- fill yourself with strength and desire to travel, make new acquaintances, play sports and forgotten hobbies;
- regain your normal life, full of efficiency, sound sleep and good mood!
Efficiency
Alexandra Bonina’s program for strengthening the spine and treating osteochondrosis allows not only to get rid of the disease, but also has a beneficial effect on the patient’s condition, increases the body’s fitness and makes it resistant to adverse external factors. It includes several levels that will allow you to determine when it is best to start doing it, what exercises to do at one time or another, and what to do if the disease worsens.
Pros of therapy
The program has the following positive aspects:
- Bonina’s technique helps not only to alleviate the condition of cervical osteochondrosis, but also to prevent its development in the future.
- The exercises do not require much time to complete; it is enough to devote a few minutes a day to them.
- Carrying out gymnastics according to Bonina’s method does not involve the use of any exercise equipment or devices; it can be performed in any room and at any convenient time, even while sitting at your workplace.
- Exercises can improve blood circulation in the neck, remove excess fluid from tissues, correct posture, and also increase muscle elasticity.
- Various sets of exercises proposed by the author are aimed at correcting the situation in a specific area of the spine, ensuring its overall strengthening and restoration.
Osteochondrosis is accompanied by spasm of the muscles of the neck and shoulders, and it is not only useful to warm them up, but also to do therapeutic exercises. What exercises will help the back and neck with osteochondrosis? In our articles you can learn not only about the exercises of Alexandra Bonina, but also about the complex with a stick, Bubnovsky exercises, yoga, gymnastics by Butrimov and Dr. Shishonin.
Are there any exacerbations of the disease?
Cervical osteochondrosis can worsen if the disease is neglected and inattention to one’s health. Bonina’s set of exercises will help restore neck mobility, increase muscle elasticity, and also prevent further development of the disease without medical intervention.
The occurrence of painful sensations during physical exercise is a reason to stop exercising and consult a doctor.
Gymnastics according to Norbekov
Dystrophic changes in the intervertebral discs of the cervical spine provoke compression of the vessels supplying the brain and the nerve endings responsible for the functions of various organs: vision, hearing, touch, coordination. As a result, the quality of life deteriorates, headaches appear, and sleep is disturbed.
Exercise therapy is therapeutic exercises aimed at restoring the spine. At an early stage of the disease, exercises help to stop the further development of pathology, at a later stage to alleviate the condition and slow down the process of changes in the spine.
The effect of exercise therapy for cervical osteochondrosis:
- improves blood flow;
- saturates the body with oxygen;
- relieves stiffness in the cervical spine;
- increases range of motion;
- eliminates “clamps” of nerve endings and blood vessels;
- strengthens the muscles of the spinal column;
- promotes the active functioning of internal organs.
According to Norbekov, osteochondrosis must be treated from the inside. His technique is based on self-hypnosis. It is necessary to perform gymnastics with your soul, receiving only positive emotions from the exercises.
Gymnastics consists of 3 parts:
- exercises that train joints;
- exercises for the nervous system and blood vessels;
- strengthening the spirit and faith in one’s own capabilities.
The main rule is not to make automatic and thoughtless movements. The healing process should bring joy. It is necessary to love and respect every vertebra and part of the body.
The technique for performing a full set of Norbekov’s exercises can be found in the video.
Strelnikova’s breathing exercises are often used to treat osteochondrosis. The basis of the training is asymmetrical breathing. The essence of the method is the gradual development of the pulmonary zones and strengthening of the intercostal muscles.
Basic Rules:
- focus on short breaths;
- do not think about exhaling;
- count your breaths.
Benefits from classes:
- saturating the body with oxygen;
- improving the condition of the cardiac system;
- strengthening blood vessels;
- relieving headaches.
Technique:
- In a standing position, hunch slightly, stretch your arms towards the floor without dropping below your knees.
- Take a sharp breath.
- Bend back, wrapping your arms around your shoulders.
- Inhale again.
- Bow to the floor with your arms relaxed.
Exhale between two breaths; it is passive and should go away on its own after each intake of air.
It is recommended to perform head tilts:
- Stretch your ear alternately to your right and left shoulder. Each movement is accompanied by an inhalation.
- Look at the floor with your chin resting on your chest. As you inhale, look at the ceiling and tilt your head down again.
Simple exercises relax the neck muscles, reduce compression of the vertebrae, and improve blood circulation. Breathing exercises for osteochondrosis are carried out with a general course of drug therapy. Exercises are also suitable for disease prevention.
How else to treat the cervical spine with physical exercise? Any physical activity without sudden jerks or heavy lifting will stimulate and strengthen the muscles. Swimming and water aerobics are especially useful for osteochondrosis. Exercises in the pool reduce the load on the spine, and the resistance of the water strengthens and works all parts of the body. Exercise therapy for osteochondrosis is the main step on the path to recovery.
People's opinions
Opinions about Bonina’s set of exercises for the treatment of osteochondrosis will help people unfamiliar with it to get an idea of the essence of its implementation and effectiveness for health.
- Irina : The computer is actually the source of many problems with the spine. When sitting for a long time, the neck becomes stiff, and sometimes it is impossible to turn the head. Thanks to Bonina for the exercise, it really helped me. Now I do it every day in the office.
- Marina : Thanks to Alexandra for her detailed description of the complex. I do not suffer from osteochondrosis, but my neck and head are constantly tense, so it cannot be avoided without prevention. It’s good that all the exercises are described not only in text, but also in video, which is much clearer. The main thing is to do them constantly.
- Julia : Exercises according to Bonina’s book are just a godsend for me, because they helped me even during pregnancy. After several sessions, the back pain subsided, and after a month I forgot that I had ever had problems with my spine. According to her recommendations, I carry out disease prevention, and when working at the computer, I take breaks to study.
Osteochondrosis not only causes pain and discomfort, but also changes a person’s posture, gait and appearance. To correct the situation, appropriate treatment can be carried out in combination with a set of exercises by A. Bonina, which can be mastered using a video course. At the same time, it is important to practice the method on a regular basis and distribute the load correctly to avoid undesirable consequences.
Recommendations for implementation
The minimum time for a positive result to appear is 9 weeks.
Exercise therapy provides results only with careful and constant implementation. Bonina has developed several programs for different purposes:
- In case of vertebral instability, hernias, or during exacerbations, the preparatory stage takes at least 2 weeks. This time is needed to relieve acute pain and eliminate severe spasms. Then the patient studies for 3 weeks in the transitional program and 4 weeks in the main program. The last stage is aimed at stabilizing the vertebrae and strengthening the muscle corset.
- For prevention, with numbness in the hands, chronic muscle strain, the preparatory stage takes no more than 8 days. The transition stage lasts 13 days, and the basic stage lasts 6 weeks.
Both programs last 9 weeks. This is the minimum period for which results can be obtained.