Exercises for the cervical spine will be useful primarily to anyone who spends a lot of time sitting, whether in front of a computer or, for example, in a car. Exercises for the cervical spine can be divided into relaxing, stretching, mobilizing and strengthening exercises. What exercises will help when a cervical spine hurts?

Exercises for the cervical spineyou can do basically everywhere. It is worth doing it, because thanks to them you can forget what iscervical spine pain . Exercises for the cervical spine will help whenneck painoccurs from time to time and is related to muscle overload.

However, if your cervical spine hurts for a long time, the pain is dull, typically articular, you need a medical consultation and perform the necessary tests. In this case, improper exercises may aggravate the degeneration, so it is better to ask for the selection of a therapist.

Exercises for the cervical spine: strengthening exercises

  • When sitting upright, place your feet apart. Look ahead. Place one hand (or both) on your forehead and try to press your forehead against your hand with all your strength while resisting with your hand. Mentally count to 10-15, let it go for 5-6 seconds and repeat the exercise. Do 3-4 sets of contractions and then relax the muscles.
  • Put your hands together at the back of your head. Press your head against your hands without letting it lean back. Hold for 10-15 seconds, let go for 5-6 seconds, and repeat the exercise. Do 3-4 sets, relax your neck muscles.
  • Put your right hand to your right ear. Press your head on your hand with all your strength while resisting with your hand. Hold for 10-15 seconds, let go of 5-6 seconds. Repeat 3-4 times. Relax your muscles. Reverse the exercise with the same number of repetitions. Relax your muscles. You can also do these exercises with your head tilted slightly to a 15 degree angle.

See also: 8 simple exercises for neck pain

Exercises for the cervical spine: stretching exercise

  • When sitting upright, place your feet apart. Grasp the seat of the chair with your right hand (or place it on your thigh). Lower your right shoulder, put your left hand around your head and tilt it to the left. In this position, stretch the muscles (without deepening the movement) for 15-20 seconds. Relaxmuscles. Perform the exercise on the other side.

Exercises for the cervical spine: mobilizing exercises

  • Stand apart (or sit down with your feet apart), bend your knees slightly, and place your hands on your thighs. Lower your head, then with a smooth motion, gently point it to the right, then to the left. Repeat 10 times.
  • Tilt your head back, then point it to the right, then to the left. Repeat 10 times.
  • Place the fingers of both hands on the nape of your neck, look straight ahead. Point your head to the right, then to the left. Repeat 10 times.

Based on materials published in the Zdrowie monthly.

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Anatomy