A slipped disc in the cervical spine is often caused by a permanent static load or by a sudden, jerky strain. Mostly it concerns the section C6/C7. Pain or severe tension in the musculature can be the first signs of a herniated disc.
Exercises
In the case of a herniated disc in the cervical spine, it is first important that the exact extent is clarified by a doctor. For this purpose, MRI and X-rays are taken. If the herniated disc can be treated conservatively, an exercise program should be carried out in addition to physiotherapy, which should strengthen the muscles to such an extent that a further displacement of the disc material is prevented and the cervical spine is stabilized.
In particular, the short neck muscles should be trained, since they are located directly next to the spine and thus stabilize it. In general, the entire upper back should be strengthened, especially the rhomboids, the back extensor and the latissimus.
- To train these muscles, place yourself in a supine position.
Then lift your head from your double chin and try to hold it for several seconds and then put it down again. Slowly increase the duration.
- While seated, place your hand against the cheek, set the head in rotation and build up tension. A further rotation of the head can be achieved by holding the hand against it.
- Herniated disc in the cervical spine
- Physiotherapy slipped disc
- Physiotherapy exercises HWS
- Hold upright seat, stomach and back tension, pull elbows past body at 90° angle and pull shoulder blades together (rowing). Alternatively, the exercise can also be performed standing up with a Thera-band or dumbbells.
- Hold upright seat, abdomen and back tension, stretch arms upwards and pull elbows down at a 90° angle on the sides and pull shoulder blades together (lat pull) Alternatively, the exercise can be performed in prone position and reinforced with a bar or theraband.
- Prone position, hold hands at temples and lift upper body upwards.
- Exercises against a hunchback
- Scheuermann’s disease
- Physiotherapy exercises back
All articles in this series:
