Exercises against neck pain

Exercise against neck pain 1 You stand with your back against the wall and have contact with it. Pull your head up along the wall. The back of your head remains against the wall and does not lose contact.

Then press your shoulders down towards the floor. These shoulders also rest against the wall. Hold this position.

Exercise against neck pain 2 You are sitting or standing on a chair. Start circling with your shoulders. The circling movements go first forward and then backward.

Exercise against neck pain 3 You sit on a chair and hug each other. Pull your shoulders far forward. Put your chin on your chest and look down.

Hold this stretch. Exercise for neck pain 4 Put your arms behind your head. The hands are on the upper part of the back of the head.

Place your chin on your chest again and hold this position. Exercise against neck pain 5 You sit on a chair and pull your shoulders down to the floor. They remain there.

Then turn your head to the opposite shoulder and walk as far as you can. Keep this stretch in your neck. Then change arm and shoulder.

Exercise for neck pain 6 Stretch out your arms forward. These are at shoulder level. Place your chin on your chest again.

The shoulders should go forward. Hold this position. Further exercises for stretching the cervical/neck and for relaxation can be found in the articles:

Neck pain – help from physiotherapy
What is the best way to relax the cervical spine?
Exercises against double chin
Exercises against headaches

Kinesiotape

Neck/shoulder pain can be treated well by applying a kinesiotape correctly.Trigger points are detonated by the blood circulation stimulating effect and thus relaxed.

Yoga

Perform each exercise about three times, with two or three series. Yoga Exercise 1 The first exercise is performed in a standing position and is designed to stimulate breathing. This exercise is also suitable for beginners.

Both legs stand together and the knees touch. At the beginning of each exercise make sure that your back remains straight. To do this, bring your abdomen under tension.

Concentrate on your belly button and pull it back towards your spine. You keep the tension during the exercise. Now go with your attention to her pubic bone and pull it towards her navel.

This causes the pelvis to tilt forward a little. You also hold this tension, together with the tension around the navel. We come to the neck, which you make long.

The shoulders and arms hang down loosely. You walk with your breathing during the exercise. In inhalation, raise your arms sideways and direct the palms of your hands towards the ceiling.

Walk with your arms above your head and bring your hands together. It is important that the arms slowly go up. In the exhalation, this time stretch your arms out to the front and let them slowly sink down.

Your chin is loose on your chest and your shoulders are pushed forward. Yoga Exercise 2 The following exercise from the Yoga is done in three steps. Beginners do only the first step.

Advanced students go to the third step. You are again in a standing position and the legs are together. During the exercise the back remains straight.

Pull your belly button back towards the spine and your pubic bone towards the belly button. They make their neck long. Extend both arms to the side and palms of your hands point to the ceiling.

While exhaling, put one hand between your thighs and turn your upper body slightly downwards. The face faces the side of the rotation and the other arm is stretched backwards. In this way you will stay for about six seconds.

Again, walk up with your arms and upper body and stretch your arms out to the side again. This is combined with inhalation. The palms of your hands are pointing to the ceiling again.

As a beginner, you can repeat this. Advanced students can move on to the next step and walk with the hand down, between the knees. Again you turn your face and upper body with it and stretch the other arm backwards.

Walk up again with face and upper body and repeat the exercise again. At the third step, go with your hand between the lower legs. Change sides and start again with the first step.

Stay with your upper body in each step, about six seconds up and about ten seconds down. Yoga Exercise 3 This exercise is for advanced students and is done in a sitting position. Go cross-legged and fold your heel.

Make sure your back remains straight. For support, you can place a wedge cushion under your buttocks. Both hands grasp the feet and are pulled towards the navel.

The knees go towards the floor. Arms are stretched out. The neck is made long and the shoulders are pulled down.

The chest is stretched out. They look forward. Hold this position for about 15 seconds and let everything go.