What exercises are available for the neck? | Exercises at the workplace during PC work

What exercises are available for the neck?

For the neck, both loosening exercises can aim at a good mobility in the cervical spine and thus at a relaxation of the neck muscles. To do this, the head is first moved in all directions: the chin is slowly placed on the chest and the head is then placed in the neck. Then the head is tilted to the side so that the right ear is moved to the right shoulder and then the left ear to the left shoulder.

Then follows the shoulder view, in which the head is turned over the shoulder as far as possible, first to the right and then to the left. Since the neck muscles of many people are very tense, these exercises should be performed slowly. This can prevent sudden headaches and dizziness.

In addition, the neck muscles can be stretched during the movement exercise. If the head is tilted sideways to the right, the right arm can also be placed over the head so that the left ear can be reached with the hand. With the arm, the head is pulled a little further towards the shoulder, stretching the neck muscles on the left.

For strengthening, the head can also be raised against the resistance of the hand. These movements should also be controlled and slow. If you suffer from particularly severe tension in the neck, you can massage carefully along the cervical spine and a little along the back and shoulder muscles.

About a quarter of the way from the spine to the shoulder there is a so-called trigger point, which is very painful when tensed. Here, the tension can be specifically reduced by applying gentle pressure.

• Relaxing and loosening as well
• Strengthening exercises are made.

What standing exercises are there?

When standing, large stretching exercises are particularly suitable for the back.

• To do this, stand with your feet about hip-wide, the left arm is stretched straight up, the right arm hangs down at the side. Now, with your right hand, walk your leg down the side of your leg to the height of your knee.

  This stretches both the back and the entire chest on the left side. The same exercise is then performed for the right side.

• A second stretching exercise is aimed primarily at the lumbar spine. For this purpose, the feet are placed directly next to each other.

  From a straight standing position, one slowly bends forward with stretched legs. The aim is to touch the floor or your own feet with your fingertips.

• To relax the thoracic spine and the shoulder muscles, you stand with your feet hip-wide. Grasp the elbow of the other side with your hand and lift the crossed arms forward.

  Then turn the entire upper body slowly 90° to the left, then 90° to the right. The exercise should be done slowly and carefully, you can repeat it about three to five times per side.

• For the shoulders there is another exercise. The arms are stretched out to the side.

  First, turn your arms until the palms of your hands are pointing upwards, leading your arms as far back as possible. So that the shoulder blades are brought together. Then the arms are brought back to the starting position (90° apart from the body) and turned so that the palms of the hands are pointing downwards/backwards.