neck pain

Neck pain: Causes, therapy, tips

Brief overview Description: Pain in the neck, possibly radiating to the head, shoulder or arm; stiff neck with restricted mobility, sometimes numbness/tingling in the fingers. Causes: including muscle tension (psychological, due to drafts, poor posture, strain), injuries (whiplash, vertebral fractures), physical wear and tear (e.g., osteoarthritis, herniated disc, osteoporosis), transmission pain, tumors, rheumatic diseases, fibromyalgia, … Neck pain: Causes, therapy, tips

Exercises against neck and shoulder tensions 1

“Arm Swinging” Swing one arm in front of you upwards in turns. Your upper body remains relaxed and straight. Continue with the next exercise

Exercises against neck and shoulder tensions 2

“Traffic light man” Stretch one arm upwards and the other to the side at the same time. Change arms 10-15 times directly behind each other. Continue with the next exercise

Exercises against neck and shoulder tensions 3

“Side Lift” Fasten a Theraband under one foot and pull the opposite arm stretched upwards and outwards. You can also take a weight (water bottle etc.) instead of the Theraband. Do 15 repetitions per shoulder. Continue to the next exercise

Exercises against neck and shoulder tensions 4

“Shoulder circles” With arms stretched out, circle your shoulders from front/up to back/down. In doing so, point your sternum upwards and pull your shoulder blades deeply back. You can also circle your shoulders backwards. Perform the exercise about 15 times. Continue with the next exercise

Exercises against neck and shoulder tensions 5

“Arm pendulum” Tilt your upper body/left shoulder slightly forward. You have a light weight in your hand. Let gravity take effect and let the stretched arm pendulum for about 15 seconds. Then change the arm. Continue to the next exercise

Exercises against neck and shoulder tensions 6

“Propeller” Make circular movements of the shoulder with arms stretched out to the side with slow upward movement. Light weights can be held in both hands. The shoulders are pulled together deeply to the back and the sternum is erected. Do about 15 repetitions until you have brought the arms to shoulder level. Continue with … Exercises against neck and shoulder tensions 6

Exercises against neck and shoulder tensions 7

“Rowing” Pull both elbows close to the body backwards. You can do this in an upright position or in a slightly forward leaning position with small weights. Make sure your back is straight. Repeat the procedure 15 times. Go to the article Exercises against neck pain

Exercises against lateral neck pain 1

“Lateral Stretch” Tilt your ear while sitting or standing to the respective shoulder with straight upper body. Your gaze and chin are constantly straight forward. Press the opposite shoulder downwards so that you can feel the stretch there. Continue to the next exercise

Exercises against lateral neck pain 2

“Rear neck muscles” Place your head from the stretched side inclination (see exercise 1) with the chin diagonally on the chest. hold the stretch for about 10 seconds per side. Continue to exercise

Exercises against lateral neck pain 3

“Front neck muscles” Place your head from the stretched side inclination (see exercise 1) in the neck. hold the stretch for about 10 seconds per side. Go to the article “Exercises against neck pain

Exercises against neck tensions in the office 6

“Picking apples” stretch arms alternately upwards or sideways, possibly using the one-legged stance to improve coordination. Hold the position for about 10 seconds and then change the standing leg and arm. Go to the article Exercises against neck pain