Exercises | HWS distortion – you need to know all that

Exercises

Exercises should be performed when the physician has ruled out the possibility of injuries to the structures of the cervical spine. If no injuries are present, the following exercises can help to improve mobility and relieve pain: IMPORTANT for all following exercises: Approach your pain slowly and do not work too hard into the pain. After all exercises, move your head loosely in the pain-free area (look over your shoulders, tilt your head to the side).

Rotation right/left: Turn your head to the side to look over your shoulder. At the end of the movement, place your hands on your temples and increase the pressure on each other. Hold this for 5 seconds, release the pressure with your hand and try to turn the head a little bit further.

Repeat the exercise 3 times. Stretch Lateral inclination: Tilt the head sideways – the ear approaches the shoulder. The opposite shoulder remains low.

If you feel a pulling of the lateral neck muscles, hold the stretch for 20 seconds. Repeat the exercise 3 times. Stretch short neck muscles: Upright posture.

Let your chin sink towards the breastbone. If you feel a pull in the back of your neck, hold the stretch for 20 seconds.Repeat the exercise 3 times. If dizziness / nausea, visual or speech disorders occur during an exercise, stop the exercise immediately and consult your doctor if the problem persists!

The following articles may still be of interest to you:

  • Rotation right/left: Turn your head to the side to look over your shoulder. At the end of the movement, place your hands on your temples and increase the pressure on each other. Hold this for 5 seconds, release the pressure with your hand and try to turn the head a little bit further.

    Repeat the exercise 3 times.

  • Stretch Lateral inclination: Tilt the head sideways – the ear approaches the shoulder. The opposite shoulder remains low. If you feel a pulling of the lateral neck muscles, hold the stretch for 20 seconds.

    Repeat the exercise 3 times.

  • Stretch short neck muscles: Upright posture. Let your chin sink towards the sternum. If you feel a pull in the back of your neck, hold the stretch for 20 seconds. Repeat the exercise 3 times.
  • Cervical Trauma – Therapy/Treatment
  • Pinched nerve in the cervical spine
  • How do I relax the cervical spine best

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All articles in this series:

  1. HWS distortion – you need to know all that
  2. Exercises
  3. Duration