Isometric exercises
The short neck muscles can be trained mainly by isometric exercises. In an isometric exercise there is no visible movement of the muscles to be trained. The muscles work statically.
Isometric exercise 1. strengthening of the short neck muscles: The patient rotates his head as far as possible, holds his hand against the cheek that has rotated away and clamps his hand and head against each other. This not only tones up the strength, but also improves mobility, since the muscle loses tension as a result of tensing and the movement can improve minimally. Isometric exercise 2. to strengthen the neck muscles: In the upper part of the cervical spine, a retraction and protraction movement takes place.
For a better understanding, it is a double chin movement (retraction) and pushing the head forward (protraction). The retraction can be supported with the hand. When the movement is performed, the hand is carefully pushed into the final position.
The same movement can be performed in supine position with a sand cushion under the head. The final position is held for a few seconds.In contrast to the exercise in the seat, this position serves as a strengthening exercise. Isometric exercise 3. to strengthen the lateral neck muscles: Also in supine position, the head is placed on a very soft soft ball.
The patient performs rotational movements, this promotes the mobility of the cervical spine into rotation. All exercises for the short neck muscles improve the strength in this area so that fatigue arrives later and the head does not feel so heavy on the cervical spine. Isometric exercise 4. to strengthen the rhomboids and back extensors: In the “turtle” exercise, the hands are placed on a chair and the feet remain on the floor.
The shoulder blades are pulled together, the tension is maintained and the head is pushed upwards (making the spine long). In doing so, the rhomboids as well as the back extensor in the area of the cervical spine are trained, both of which are important for a strong back. More exercises can be found in the article: Isometric exercises
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