Exercises for the cervical spine
Do you have a stiff cervical spine? Do you suffer from neck or head pain?
In this case, it is best to seek a physiotherapist who will examine you, find out the cause of the problem and advise you on how to proceed further.
However, if you are already under the care of a physiotherapist, or your difficulties are only very mild and you are looking for ideas on how to relax your cervical spine yourself, we will advise you on how to do it.
Perform the exercises slowly, smoothly, concentratedly and do not use unnecessarily much force.
Exercise should not be painful.
1) With one hand, lean against the wall. Release both shoulder blades from the ears, head very gently, carefully and slowly bowing away from the wall. Then put your other hand on your head. With an inhalation, turn your eyes up to the ceiling, with an exhalation, release your head to your right shoulder, but do not press. Repeat 3 times.
2) Pull yourself up behind the top of your head. Put your hands diagonally to the sides. Turn the thumb of one hand to the ceiling and look at that hand. Gradually rewind the head and at the same time swap the direction of the thumbs. The thumb you’re looking at is always up. Do not forget to breathe.
3) Thread your hands behind your neck so that they support part of your cervical spine, but at the same time your head is free and can move. Then roll your head from one side to the other and back. If you perform the exercise well, it should be pleasant and relaxing. Do not forget to breathe. 🙂
4) But the most important thing is the posture of your body throughout the day.
If you held the cervical spine like this, it could only happen by a miracle that it would not be stiff in the evening.
You can see the chin extended outwards, the shoulders hanging down and the back of the neck tightening. With the thoracic and cervical spine straightened, the head is held nicely in the axis and is not extended forward. Such a posture of the cervical spine does not unnecessarily overload the neck muscles.
We wish you every success!