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 will explain some of these exercises in more detail so that you are able to relax the strained cervical spine yourself.
Exercises
1.) Relaxation of shoulders and neck:Only a chair is needed to perform the exercise. Sit on the front edge of the chair.
Make sure that you sit as straight and upright as possible, if possible tense your abdomen and buttock muscles slightly for support. Now stretch your arms straight forward, with your elbows pointing outwards. From this position, bend your arms so that your fingertips rest slightly on your shoulders (do not cross your arms!).
Breathe out and pull your elbows together in front of your chest until they touch each other slightly. When breathing out, return to the starting position with your arms. Repeat the exercise 5 times.
2.) Relaxation of the shoulder blade muscle and shoulder girdleLay on your back with bent legs. The pad should be relatively hard and stable (do not perform in bed).
Now from this position stretch your arms vertically upwards. When breathing in, stretch your right arm towards the ceiling so that your shoulder is raised off the floor. You should now feel a slight stretch, hold it for a few seconds and then let your arm sink again when breathing out.
Then change sides. 3 repetitions per side. 3.)
Stretch the lateral neck muscles or sit upright. Now raise your right arm upside down so that the palm of your hand touches the left temple. Now move your hand towards the right shoulder.
Be careful not to exert too much pressure and to perform the exercise slowly. When you feel a stretch on the left side of your neck, hold the position for a few seconds, then slowly return to the starting position. Change sides.
3 repetitions per side. 4.) Stretch the shoulder bladesPositions or sit upright and straight also for this exercise.
Now stretch the arms straight forward so that they are parallel to the floor. Interlock your hands so that the palms of your hands are facing away from your body. Now stretch your shoulder blades by trying to push your arms forward away from your body.
Hold the stretch for a few seconds. Repeat the exercise 5 times. More exercises can be found in the articles:
- Cervical spine mobilization exercises
- What is the best way to stretch the cervical spine?
- Physiotherapy exercises HWS
- Stretching exercises
