Exercises: Neck

Muscle strengthening: Exercise for the upper part of the hooded muscle (M. trapezius) and the shoulder blade lifter. Relaxation/stretching: For stretching the right upper part of the hood muscle.Further exercises for the shoulder-neck area can be found under the topic “Physiotherapy exercises cervical spine” and “Cervical spine syndrome exercises”.

The starting position is the stand with legs spread hip-wide apart.
The arms hang to the side of the body. Pull shoulders up towards ears, then slowly lower arms, bringing shoulders backwards and pulling shoulder blades together. Then return to starting position and repeat.

Increases with dumbbells possible.

Tilt the head to the left with a slight bow of the head and turn to the right. Slight “pulling down” of the shoulder from the shoulder joint. (If you still actively stretch your hand downwards, you will get the nerves involved in the stretching, not the aim of this exercise).
The same on the left side: Tilt your head to the right with a slight bow of the head and turn to the left. Then pull the shoulder back down again. The stretch should be held for at least 15 seconds.

Exercises: Ankle joint

The ankle joint consists of the upper and lower ankle joint. These two joints allow for different movements and thus strain different muscles or muscle groups. In order to achieve comprehensive stability in the entire ankle joint, one should train all directions of movement if possible.

Upper ankle joint: This is where the movements of foot extension (plantar inflection) and foot pulling (dorsal extension) take place. Additional information on this topic can be found in the articles “Physiotherapy exercises ankle joint” and vibration training.

Plantarflexion:Towel exercise: In the seat, feet have contact with the floor.
Put a towel under the foot to be trained. Push the towel forward so that toes come to a stop on the towel. Pull back.

Repeat.
Plantar flexion: Theraband: Sit on the floor (with a mat/towel underneath) in a long seat. Wrap the Theraband around the forefoot. Hold both ends of the band with your hands.
Put the band under tension. Bring now the foot in stretching. The leg remains lying down.
Dorsal extension, heel position: Walk through the room in heel position.
Dorsal extension, Theraband: In a long seat: Secure the Theraband to a solid object and wrap it around your forefoot.
Band should be brought under tension Now pull the foot tight.

Lower ankle joint: Here the movements of lifting the outer edge of the foot (pronation) and the inner edge of the foot (supination) take place.

Supination, Theraband: Sit on the floor in a long seat. Wrap the Theraband around the forefoot.
Hold both ends of the band with your hands. Put the band under tension. Now bring the foot into extension and pull up the inner edge of the foot.

The leg remains lying down.
Pronation, Theraband: In a long seat: Attach the Theraband to a solid object and wrap it around your forefoot. Band should be brought under tension. Now pull the foot towards you and pull the outer edge of the foot upwards.