Exercises | Pain caused by the cervical spine

Exercises

Exercises for cervical problems should be performed after consultation with a therapist or doctor. If the problems increase after the exercises, please contact us again in any case. In many cases, light mobilizing exercises alleviate the complaints.

1. Head circles: Head circling is an easily mobilizing method. It is important that the head is not taken too much into the neck. In case of uncertainty, this direction of movement should be completely omitted.

   The patient places the head to the left side. Tilt the left ear towards the shoulder, then turn the chin towards the floor so that the gaze is directed towards the floor. This is the starting position.

   Then the head is moved to the right side in a slow, wide semicircular movement until the right ear points to the right shoulder, the gaze points to the floor and the chin to the left points to the floor. You sit or stand upright during the exercise, your back remains straight, your shoulders do not move. The semicircular movement is performed slowly and in a controlled alternation.

   The final position on each side should be kept short. You can do up to 20 repetitions. A slight pulling (stretching pain) may well occur.

   In case of pain or dizziness, the further execution of the exercise should first be clarified individually!

2. Retraction: Another, often pleasant exercise is the retraction exercise. Here the cervical spine is stretched and straightened. This is a movement that we often perform too seldom in everyday life.

   From an upright, straight seat, you move your chin far back, as if you wanted to make a double chin. The head is by no means placed in the neck. On the contrary, the cervical spine should stretch, the back of the head points far upwards and stretches towards the ceiling.

   The final position is held briefly, then the position can be released, the chin loosens and moves forward again a little, the curvature of the cervical spine increases again. The movement can be performed about 10-20 times. Once you have mastered the exercise, at the end of the movement you can apply a slight pressure on the chin with your hands to increase the stretch.

   The extent of the movement is only small, emphasis should be placed on the execution and accuracy. It is possible to pull slightly on the neck up to medium BWS. In case of pain or discomfort, the exercise should be clarified first.