In the following, exercises are explained which prevent a cervical spine syndrome or improve an already developed cervical spine syndrome or help with the healing. In physiotherapy, especially those structures are treated which are particularly stressed by the one-sided and static activities and which tend to hypertonus due to the lack of blood circulation. In addition to the blood circulation stimulating treatments for the cervical spine syndrome, the patient should also perform relaxation exercises himself. A simple shoulder circling helps to relieve the pain caused by constant strain. Stretching of the shoulder muscles is also very advisable.
8 simple exercises to imitate
- Stretching of the shoulder muscles
- Stretching of the chest muscles
- Strengthening of the shoulder blade musculature
- Strengthening of the shoulder compressors
- Strengthening of the short neck muscles
- Strengthening of the neck musculature
- Strengthening of the lateral neck muscles
- Strengthening of the rear upper body
>1) Stretching the shoulder muscles One arm should be held slightly away from the body, elbow remains straight, the palm of the hand is parallel to the floor and is deliberately pushed a little further towards the floor. The head is tilted to the opposite side, hold this stretch for 30 seconds and then change sides. 2) Stretching of the chest muscles Equally effective is the stretching of the large chest muscles, where the patient stands against a door frame and fixes his arm to the frame at a 90° angle and takes a step forward so that a clear pull on the chest muscles can be felt.
Due to the usually crooked sitting posture in everyday life, this stretching exercise helps to get into the upright position. More stretching exercises can be found in the articles:
- What is the best way to stretch the cervical spine?
- Stretching exercises
- What is the best way to relax the cervical spine?
In addition to the loosening and stretching exercises, a specific strength training program should be developed. The upper back muscles, the short neck muscles and the arm muscles are especially important.
The strengthening exercises can be done with a bar, theraband, small dumbbells or ball. Exercises for the upper back should be applied specifically to the rhomboids, this musculature lies between the shoulder blades and ensures that they are contracted. The stronger the muscles, the less the upper body is pulled into the hunchback position.
3) Strengthening of the Rhomboids Starting position is an upright sitting position on a chair (alternatively on the floor with legs in an upright position), the hands grasp the rod (or the desired aid) and the elbows are guided backwards close to the upper body. In the final position, the shoulder blades are pulled together in a pronounced manner. To increase this exercise, the pole is held directly at chest height and pulled apart (isometric).
4) Strengthening the Latissimus Another exercise is performed from the same position, the arms are stretched upwards and the pole is pulled down behind the head (Lat pull). Variation is also here with an isometric pulling apart of the pole behind the head. More exercises for the cervical spine can be found in the article Exercises against back pain.
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