The anatomy of the cervical spine is a complex system with its bones, nerves, muscles, ligaments and tendons. It is very sensitive and houses and protects the spinal cord, which transmits messages from the brain to all parts of the body, thus enabling actions to be taken. While the cervical spine is remarkably strong and flexible, allowing movement in almost all directions, it is also vulnerable to all kinds of injuries.
These can be more serious, for example through accidents, or even everyday things, such as an uncontrolled movement too fast. Often there are movement restrictions and painful conditions in the cervical spine, but these can be remedied or alleviated with gentle measures to increase mobility. More information on this topic can be found in the articles:
- Physiotherapy for a cervical spine syndrome
- Physiotherapy for a cervical spine syndrome
Exercises
A large number of these so-called mobilization exercises can be performed easily at home or in the office. The following three examples are used to explain how the muscles of the neck can be stretched and trained. 1.)
The first exercise is a simple stretching exercise that can be performed at will in a sitting or standing position. It is important that you always assume an upright position, with the head being an extension of the cervical spine. From this starting position tilt the head slowly and in a controlled manner forward towards the chest, you can already feel the neck being stretched.
Hold this position for a few seconds and then slowly return to the starting position. In order to stretch the lateral parts of the head slowly tilt it to one side, with the ear approaching the shoulder. At the same time, move the other shoulder downwards in the opposite direction.
Then change sides. 2.) The second exercise can also be performed either sitting or standing, as desired.
Again, the upper body is upright and the legs are set slightly apart at shoulder width. Now make circular movements with the shoulders, 5 times forwards, then 5 times backwards. The arms hang down loosely beside the body.
Repeat the exercise 3 times. The gentle movement loosens the muscles and promotes blood circulation so that tensions can be released more easily. 3.)
This exercise serves to strengthen the muscles of the cervical spine. Return to the starting position you are already familiar with. The upper body and head remain in this position during the entire exercise.
Now exert light pressure on your head with your hand, as if you wanted to move it to one side. With the head withstand the pressure for a few seconds. Repeat this on the other side and on the front and back of the head. More exercises for the cervical spine can be found in the articles:
- Mobilization Exercises
- Cervical spine syndrome exercises
- Exercises cervical spine syndrome
All articles in this series:
