Exercises for at home
Exercises for the cervical spine should be performed regularly. Loosening exercises are different from strengthening exercises. At work it is especially important to create a “good working atmosphere” for the spine.
This means that the computer, machine, etc. is set up in such a way that you can work without increased tone in the neck or arms. Exercises should also be performed in between.
Suitable exercises for a herniated disc of the cervical spine can be found under: Exercises cervical herniated disc
- Shoulder circles and rolling in and out of the complete spinal column should mobilize it and loosen the shoulders.
- Push the outstretched hand to the ground and tilt and turn the head to the other side stretches the m. trapezius.
- Some loosening exercises for the short neck muscles are difficult to do because it is a very sensitive area. However, the use of a fascial roller can loosen the area of the BWS and lumbar spine.
- Increased standing up and walking is good for the entire circulation and promotes brain activity. For a preventive strengthening of the entire shoulder and neck area, exercises for the rhomboids, back extensor, latissimus and short neck muscles should be performed:
- Exercises Rhomboids: Hold upright seat, abdomen and back tension, pull elbows past the body at a 90° angle and pull shoulder blades together (rowing).
Alternatively, the exercise can be performed in prone position and reinforced with a rod or theraband.
- Exercises Latissimus: Hold upright seat, stomach and back tension, stretch arms upwards and pull elbows down at a 90° angle on the sides and pull shoulder blades together (lat pull) Alternatively, the exercise can be performed in prone position and reinforced with a rod or theraband.
- Back extensor: Prone position, hold hands at temples and lift upper body upwards. As mentioned above, alternatives are the prone position for latissimus and rhomboids.
- Short neck muscles: Lie on your back, raise your head and try to hold it for several seconds and then put it down again. Slowly increase the duration.
All articles in this series: