Exercises
Through various exercises, which can also be performed at home, the symptoms of cervical spine syndrome can be significantly improved. The aim of these exercises is to build up muscles and strengthen weakened muscles. Strong muscles in the neck, shoulder and back area tire later and can thus stabilize the cervical spine for longer and protect it from overloading.
Most of these exercises are so-called isometric strengthening exercises. It is important to note that the intensity and duration of these exercises are adapted to the individual’s training condition. It is also important to stretch the neck, shoulder and back muscles regularly.
Some sports can also have a positive effect on cervical spine syndrome. These include above all swimming and walking. Furthermore, various relaxation exercises can be performed at home to loosen the tense musculature and thus alleviate the complaints.
At the same time, stress can be relieved through relaxation exercises and thus inner tensions can be released. These include autogenic training, yoga or the Progressive Muscle Relaxation according to Jacobsen. Progressive Muscle Relaxation according to Jacobsen achieves relaxation in the whole body by alternating tensing and relaxing different muscle groups.
In addition, this method increases the blood circulation. Just as important as building up strong muscles in the neck, shoulder and back areas to stabilize the cervical spine and loosening tense muscles through relaxation exercises, is the avoidance of postures and movements that lead to tension and cramps in the corresponding muscle groups in the first place. This includes, above all, observing a sitting posture that is suitable for the back at the workplace and carrying out back-friendly movements in everyday life, such as bending or carrying objects that are suitable for the back.
This relieves the back and prevents the cervical spine syndrome. Once the doctor has diagnosed a cervical spine syndrome and a conservative therapy has been decided upon, numerous exercises are available for the patient to relieve the pain in the back area and to ensure that back pain does not occur to this extent. The cervical spine syndrome is mostly painful muscle tension that needs to be relieved.For this reason, numerous exercises are aimed at loosening these muscle groups.
Exercise 1: The patient stands up straight, stretches his arms all the way up, stands on the tips of his feet and takes a deep breath. As he exhales, he lets his arms sink and swing through and lets his stretched back slide back into its original position. Exercise 2: Sitting on a chair, let the arms swing back and forth beside the upper body and repeat this a few times.
Afterwards the upper body and the head are taken into the movement, but the back remains straight. Here, too, the aim is to relax the back muscles. Exercise 3: Very well integrated into the everyday and working day is an exercise in which you concentrate on the entire back muscles while sitting and try to tense and hold them as much as possible.
After several seconds you should relax again and repeat these exercises several times. Exercise 4: A pure stretching exercise is the tip-toe walk. Here the affected person should walk on tiptoe through a room for several seconds and try to touch the ceiling with the index fingers.
However, this exercise should only be done after initial warming up of the muscles. Exercise 5: This exercise should provide an appropriate muscle stretching. Here you should take the four-footed position and then make your back as round as possible.
Then return to the original position. Again, only slightly springy movements should be performed and tearing movements should be avoided. Important is not only the duration of the exercises but also the number of repetitions.
So the person has to stay in the end positions for a few seconds, then return to the starting position and then repeat the exercises a few more times. Without regular repetition and the regular alternation of tension and relaxation, there is no positive effect. Exercise 1 should be repeated five times in a row.
Afterwards the normal physiological posture should be resumed. However, this exercise can still be done several times a day. Exercise 2 should be repeated once and then the normal posture should be resumed.
This exercise can also be combined very well with the first one. The tension-relaxation exercise (Exercise 3) can be integrated into everyday life for a practically unlimited period. Especially for sedentary jobs it makes sense to do these exercises once an hour, if necessary, in which the back muscles are first tensed and then loosened again.
In addition to eliminating back pain, this exercise is also said to have a generally calming and stress-relieving effect. Exercise 4 should only be performed after sufficient warming up of the muscles, because it can lead to strains of the muscles of the back when the body is cold and the exercise is performed immediately. This exercise should only be performed once or twice a day, e.g. after the working day before going to bed.
It is also important that you do not exceed the load limit. You should only stretch so far that there is no pain in the spine area. Tearing and jerky movements should be avoided during all exercises.
Rather careful, stretching movements contribute to the back muscles being loosened or stretched slowly but constantly. For exercise 5 the position should be held for about 20-30 seconds, after which you can return to the original position. This exercise should not be repeated too often during the day.
Once or twice a day is the recommendation here. Regarding the general duration of the exercises, it should be said that those exercises that can be incorporated into everyday life, e.g. workplace, should be performed more often during the day. Mat exercises or ongoing stretching exercises should only be performed 1-2 times e.g. before or after work.
