Stretching exercises in particular are essential for the mobility of the cervical spine. By stretching the muscles, the blood circulation is promoted and the muscles are lengthened. Tensions can thus be released and the mobility and flexibility of the cervical spine improved. Many stretching exercises can be done at home, in the office or even … What is the best way to stretch the cervical spine?
Stretching with one device Those who have the necessary equipment at home or the physiotherapy practice is equipped accordingly, can also stretch the cervical spine with the help of devices. One of these devices is the so-called extension device, which helps to stretch and relieve the cervical spine. Another aid are TENS devices (TENS = … Stretching with one device | What is the best way to stretch the cervical spine?
What is the best way to relax the cervical spine? If the cervical spine is tense, the movements become increasingly difficult and the pain increases, most people think about going to the doctor. This is not wrong in principle, but even with a few simple exercises can be remedied at home. In the following we … What is the best way to relax the cervical spine?
Heat/hot roll Another way to relax the cervical spine is the treatment with heat. A special form of heat application is the so-called hot roll, which also has a massage effect. This improves blood circulation in the tense areas and relieves cramps. You can also use the hot roll yourself at home. Simply ask a … Heat/hot roll | What is the best way to relax the cervical spine?
Common manifestations are joints like the wrist, shoulder, elbow, knee or ankle. Inflammatory processes cause pain, which can lead to relieving posture, reduced movement and strength. This should be counteracted by exercises. Depending on the degree of inflammation, the exercises vary. The following exercises are suitable for people who are no longer in the acute … Exercises for tendinitis
Osteopathy Osteopathy consists of purely manual techniques that can be used for diagnosis and therapy. Osteopathic measures may only be applied independently by physicians, alternative practitioners or physiotherapists (with the additional training of the alternative practitioner). Osteopathic techniques are intended to identify and positively influence tissue disorders. Restrictions in movement can be reduced, blood circulation … Osteopathy | Exercises for tendinitis
“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
“Double chin” Lie on the floor in supine position. Stretch your cervical spine by doing a double chin. From this position lift the back of your head 3-4 mm. Hold this position for 10 seconds. Repeat the exercise 3 times in total. Continue to next exercise
“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
“Long lever” From an upright position, move the left ear towards the left shoulder as far as possible. The breastbone is erected and the shoulders are pulled back/down. The gaze is directed straight forward. The right arm pulls the right shoulder to the ground. This creates a pull in the right shoulder and neck area. … Stretching of the shoulder muscles