“Cervical spine – yawn – starting position” The hands are crossed in the seat behind the head. Now bend your head forward. With the hands a pressure is given forwards (ventral), while pushing the elbows backwards (dorsal).
From this position the head is slowly stretched against the resistance of the hands until you can look straight ahead. Final position Take a short break (10 sec.). Repeat the exercise. Depending on your endurance, the herniated disc exercise can be extended over the number of repetitions. Continue with the next exercise
