Exercises

In order to relieve pain in the cervical spine in the neck area, there are a number of tips and tricks on how to release the tense muscles with simple stretching exercises and thus relieve the pain. Most exercises can be done comfortably from home or office and do not take up much time. 1. stretching of the shoulder blades Place or sit upright and straight during this exercise.

Now stretch your arms straight forward so that they are parallel to the floor. Now interlock your hands so that the palms of your hands are facing away from your body. Now stretch your shoulder blades by trying to push your arms as far forward as possible away from your body.

Hold the stretch for a few seconds. Repeat the exercise 5 times with short pauses between each pass. 2. stretch the back of the head/neck Sit or stand straight and upright for this exercise.

Then cross your hands behind your head. Now exert light pressure on the back of your head with your hands so that your chin approaches your chest. You should feel a slight stretch in the neck area.

Press as far as it is painless and comfortable for you. Hold the position for 5-10 seconds and then slowly return to the starting position. 5 repetitions.

3. stretching of the lateral neck muscles Stand beside a wall or door frame. Now place your forearm, which is near the wall, against the wall. The elbow is above the shoulder.

Now turn your head away from the wall, bringing your chin towards your chest. You should feel a stretch in the area of the lateral cervical spine. You can also place the fingers of the other hand on your head and apply gentle pressure to increase the stretch.

Hold this position for 30 seconds. Change sides and repeat the whole process 3 times per side. More exercises can be found in the articles:

Exercises against headaches
Exercises against neck pain
Cervical spine syndrome exercises