Exercises for the cervical spine without equipment
Exercise 1: Starting position is the seat. The back is straight, the cervical spine stretched. The patient should pull his chin inwards, quasi a double chin.
Hold this position for 30 seconds and repeat 10 times. The “chin-in” movement takes place in the upper cervical spine and causes flexion in this area. The patient can support the movement with his hand.
This exercise can be performed just as well in the supine position and is even easier due to the stable base. Exercise 2: The starting position is the seat. The patient tilts his head forward, holds it relatively loosely in position for several seconds.
To increase the pull on the spinal canal, the patient performs slight “no” movements. This oscillation mobilizes the vertebral bodies against each other. Exercise 3: The spinal canal stenosis causes accompanying symptoms such as muscle tension.
To relieve the tension a little from the shoulder-neck area, the patient circles with his shoulders. This circling should be performed from time to time, so that the tension that develops due to everyday stress can be reduced. Exercise 4: Just like exercise 3, exercise 4 is one for detonating the neck muscles.
The palm of the hand is held next to the body and pushed down towards the floor. The shoulder is pressed down and the head is held towards the opposite side. Hold this stretching position for 30 seconds and then change sides. More exercises can be found in the articles:
- Exercises for spinal canal stenosis in the cervical spine
- How can I stretch the cervical spine best?
- How do I relax the cervical spine best
Exercises with Theraband
Exercise for the lumbar spine: Starting position is the stance. The Theraband is fixed with one side under the foot. The opposite hand pulls the Theraband upwards and looks with the head behind it, so that a rotation up to the lumbar spine is created.
The patient remains completely in body tension of abdomen and back muscles. Pull the band backwards 15 times. Exercise for the cervical spine: Sit upright, torso is tensed, arms are stretched upwards and hold the Theraband between the hands.
With arms stretched out, pull the Theraband apart and back again with tension. The cervical spine is also muscularly strained by the tension of the shoulder and neck muscles. Pull the Theraband 15 times apart.You can find more exercises in the article Exercises with the Theraband
