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 on the road and take only a few minutes. The article Mobility of the cervical spine might also be of interest to you in this regard. In the following you will find a list of simple stretching exercises that you can do yourself:
Stretching exercises
1.) Move to a corner of the room with your face to the corner. Put your feet together and then place your forearms on the wall on the left and right.
Your elbow should remain below your shoulder. Now bend towards the corner as far as you can without pain. You should feel a stretch in your shoulders and chest.
Hold this position for 30 seconds. The exercise can be done 3-5 times a day. 2.)
Stand on the side of a wall or door frame. Now place your forearm, which is nourishing the wall, against the wall. This time the elbow is above the shoulder.
Now turn your head away from the wall, bringing your chin towards your chest. You should feel a stretching in the area of the cervical spine. You can also place the fingers of the other hand on your head and apply gentle pressure to increase the stretch.
Hold this position for 30 seconds. 3.) Stand with your back against a wall or the door frame.
Your feet should be about 5-10cm away from the wall. Tilt your chin slightly towards your chest and then move your head towards the wall/door. Hold the head against the wall/door for 10 seconds.
Repeat the exercise 10 times. 4.) Lie on your stomach and place your forehead on a rolled up towel.
Then press your tongue against the palate (this helps to stabilize the muscles in the neck). Place your arms along the body next to you on the floor with the palms facing down. From this starting position, pull your shoulder blades together and lift your arms off the floor.
Then turn your elbows so that your thumb points towards the ceiling. Then gently lift your forehead about 5 cm from the towel, keeping your eyes on the floor. Hold this position for 10 seconds and then repeat the whole thing 10 times 🙂 Stand with your back against the wall.
Your feet are shoulder width apart and about 10 cm from the wall. Now try to press your back with the entire surface and your head slightly against the wall. Stretch your arms out to the side and touch the wall with your arms, hands and fingers.
From this starting position, move your arms along the wall up over your head and back again. Throughout the exercise, all the above-mentioned parts of your body remain in contact with the wall. Repeat the exercise 5-10 times.
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