“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
“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
“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
“Pressing the floor” Put yourself in supine position. Here the weight of the head can be taken off, which provides additional relief. Close the gap between the cervical spine and the floor when lying down by pressing the entire spine into the support, thus making it stretch and long. Again, keep the position short (approx. … Spinal Stenosis – Exercise 3
Circle your shoulders in opposite or parallel directions with outstretched arms from “front-up” to “back-down”. Do this up to 20 times with 3 passes. Back to the article: Spinal canal stenosis exercises.
Spinal canal stenosis of the cervical spine is often caused by degenerative (i.e. wear and tear), but congenital axial malpositions, vertebral deformities or acquired malpositions and overloading can also promote the occurrence of spinal canal stenosis in the cervical spine. In order to counteract the latter, but also to improve existing symptoms and achieve pain … Spinal canal stenosis – exercises for at home
Causes/Symptoms The causes of spinal stenosis of the cervical spine can be changes in the vertebral body. These are partly congenital and partly caused by the aging process. In particular, sports involving an extreme hollow back lead to deformities of the vertebral bodies, including spondylolisthesis. Poor posture can contribute significantly to a narrowing of the … Causes/Symptoms | Spinal canal stenosis – exercises for at home
Summary The physiotherapeutic treatment of a spinal stenosis of the cervical spine is mainly concerned with symptomatic treatment. Relief from compressed structures is indicated. Exercises such as retraction, which can also be performed very well at home, as well as light mobilization and stretching techniques are suitable for this. In physiotherapy, a treatment plan is … Summary | Spinal canal stenosis – exercises for at home
Retraction: Make a double chin, so bring your chin to your chest. This stretches the cervical spine and enlarges the spinal canal. Hold the position for about 10 seconds and repeat this 5-10 times after a short break. Continue with the next exercise.
Static flexion: To intensify the movement from exercise 1, a slight pressure can be applied to the chin with the hands. It is best to do this with the gap between your index finger and thumb. Place this in the dimple under the lower lip and lift the forearm so that it is parallel to … Spinal Stenosis – Exercise 2
