Exercises for at home | Malpositions of the cervical spine

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:
  1. 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.

  2. 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.
  3. 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.
  4. 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.