“Turtle” Lean on a chair and pull the shoulder blades together. Feet and knees are on the ground. Now make your chest and cervical spine long and hold the tension for 10 seconds. The exercise will be more difficult if you only have your feet on the floor. This exercise strengthens the upper back muscles. … Strengthening of the rear upper body
“Long lever” From an upright position, move the left ear towards the left shoulder as far as possible. The breastbone is erected and the shoulders are pulled back/down. The gaze is directed straight forward. The right arm pulls the right shoulder to the ground. This creates a pull in the right shoulder and neck area. … Stretching of the shoulder muscles
“Stretched Arm” From an upright position, bring both arms stretched backwards. Pull the shoulder deeply down. Behind your body try to raise your arms a little bit without getting too much into the hollow back and direct your upper body forward. This will create a pull in the chest/shoulder. Hold this position for 15 seconds … Stretching of the chest muscles
“Static rowing” Sit upright on a chair. In both hands you hold a stick at chest height. Pull the pole towards your chest by drawing your shoulder blades together. Try to pull the stick apart by your body. Hold the tension for 20 seconds. After a short break, repeat the exercise. Continue with the next … Strengthening of the shoulder blade musculature
“Lat Train” Sit upright on a chair and hold a stick in both hands. Pull the stick behind your head towards your shoulders. The shoulder blades will contract. Afterwards you lead the baton behind her head back up again. Repeat a total of 2 times 15 times. Continue with the next exercise
“Cervical Cervical Rotation” You can perform this exercise in a standing or sitting position. Rotate your head with your cervical spine stretched to one side as if you were looking over your shoulder and looking backwards. In this position hold one hand against her cheek. Exert pressure against your hand by trying to rotate your … Strengthening of the short neck muscles
“Double chin” Lie on the floor in supine position. Stretch your cervical spine by doing a double chin. From this position lift the back of your head 3-4 mm. Hold this position for 10 seconds. Repeat the exercise 3 times in total. Continue to next exercise
“Cervical rotation with the ball” Lie on the floor in a supine position and place a soft ball of fabric under your neck. Rotate over the ball a few times to the right and left. This mobilizes and strengthens the small neck muscles. Continue with the next exercise
