As a rule, physiotherapy is the most effective way to restore the previous position of the vertebrae. All exercises are simple and do not require any supernatural forces.
Become straight, relax your muscles and lower your arms. After this maximum head smoothly rotate the right and then to the left as possible. Repeat for about 15 times. If you suddenly feel dizzy or state close to unconsciousness, immediately stop the execution, sit down and try to come back to normal, you can drink the water or go out into the fresh air. This side effect usually occurs as a result of too sudden movements or exceeding exercise, so do not tend to record better every day regularly do several approaches.
Another exercise is called "turtle". It's pretty well known all suffering from cervical osteochondrosis. Become straight, relax, tilt your head back so that it touches the back, so that it seems to pull into the shoulders. After that, gradually and slowly, turn your head forward, thus again as it draws it to itself. The chin should always be pressed to your chest. Total number of repeats again should be 10-15 times.
The following exercise is somewhat reminiscent of the movement of poultry feathers when cleaning. You need to be tightly pressed his chin to his chest, slowly slide it downwards. The lower you get, the better. Tension in the neck do not be afraid - this is normal.
To perform another exercise you will need to sit on a chair and lower arms at your sides, and then progressively raise your shoulders up as far as possible. During the maximum height Stay in this position for about 10 seconds, then relax and take a deep breath. It is recommended to do 15 repetitions.
If these exercises are not enough and you want to give everything as much as possible, then fold the arm lock on the back of the head, then throws her head back, but hands must play the role of a spring, which does not allow it. Reaching the optimal position, so sit for 10 seconds and repeat. It provides a significant load on the vertebrae, it therefore perform more than 5 times a day are not recommended.