Stretching exercises for the cervical spine
Below are two stretching exercises described that you can do independently at home or simply in between. The stretching exercises are aimed at the shoulder and neck muscles. Since this is a sensitive area, you should make sure that you do them correctly and listen to your pain sensation.
The times and repetitions in the description are guidelines and do not necessarily have to be achieved. If you are unsure about the execution, ask a specialist for help. The exercises are each described for stretching the right shoulder-neck side.
To stretch the left side, perform the exercise the other way round. Exercise 1 Sit upright on a chair, looking straight ahead. With your right hand, grasp around the seat of the chair with the sides so that you can hold on to it.
Remain seated upright. Pull your right shoulder slightly down and hold it there. Then tilt your head slowly to the left so that the left ear approaches the left shoulder without twisting your head or buckling your upper body.
The gaze remains directed forward. Walk only as far as the pain allows. A slight stretching pain on the right side is desired, but it should be bearable!
Hold this position for 60-90 seconds. Then release the tension slowly by moving the head back to the middle and also release the shoulder. Repeat the exercise 3 times.
The variations cause the targeted stretching of various muscles in the shoulder-neck area. It is a good idea to try out in which of the above mentioned positions the stretching stimulus is most likely to hit the pain point and/or is strongest. Then choose especially this position for stretching.
- You can also vary this exercise by slowly turning your head to the left in this position. The gaze moves to the bottom left. This position is also held for 60-90 seconds and then slowly released.
- For another variation, carefully turn the head to the right in the sideways inclined position.
The left ear remains at the left shoulder, the gaze moves to the oblique right top. This position is also held for 60-90 seconds and then slowly released.
Exercise 2 Sit upright on a chair, looking straight ahead. Shoulders are slightly pulled back and down.
Let your chin sink slowly to your chest.Sit upright and breathe deeply in and out. Hold this position for about 60 seconds and then slowly release the tension. Repeat this exercise several times a day. You can find more stretching exercises in the articles
- Stretching exercises
- What is the best way to stretch the cervical spine?
- Neck pain – help from physiotherapy