Exercises for the neck | Exercises against migraine – That helps!

Exercises for the neck

Arms Circle the arms slowly and evenly forwards at first, about 20 repetitions. Then, also 20 times, circle backwards. This exercise serves to relax the shoulder-neck area.

Circle Shoulder Perform this exercise according to the same principle as exercise 1. For variation you can circle one shoulder faster than the other or in opposite directions. Lift shoulder Pull the shoulder as far as possible towards the ears.

Hold this position for a few seconds and then lower your shoulders again. Stretch the lateral neck muscles Grasp your right hand over your head so that you can place your hand above your left ear. Now gently pull the head towards the right shoulder until you feel a stretch.

Work deeper and deeper into the stretch for about 1 minute and then slowly return to the starting position to change sides. Stretching the back of the neck Cross your hands behind your head and pull it slowly towards your chest until you feel a stretch. Hold this for 20-30 seconds and then slowly return to the starting position.

1. Arms Circle the arms slowly and evenly forwards at first, about 20 repetitions. Then, also 20 times, circle backwards. This exercise serves to relax the shoulder-neck area.
2. Shoulder Circle Perform this exercise according to the same principle as exercise 1.

   For variation you can circle one shoulder faster than the other or in opposite directions.

3. Lift shoulder Pull shoulder as far as possible towards ears. Hold this position for a few seconds and then lower your shoulders again.
4. Stretching the lateral neck muscles Grasp your right hand over your head so that you can place your hand above your left ear.Now gently pull the head towards the right shoulder until you feel a stretch. Work yourself deeper and deeper into the stretch for about 1 minute and then slowly return to the starting position to change sides.
5. Stretching the back of the neck Cross your hands behind your head and pull it slowly towards your chest until you feel a stretch. Hold this for 20-30 seconds and then slowly return to the starting position.