You have a tense neck and are looking for cervical exercises that really help? Then you've come to the right place. With these tips and exercises you will soon be pain-free again!
Our cervical spine has a big job: it carries our head. Without it, our head would probably just dangle somewhere in front of our body, but we'd rather not imagine that now. :)
The cervical spine is a static organ that we need for all head movements. This ranges from nodding to turning the head sideways. But it is also a protective and conductive organ for our spinal cord.
We keep in mind: Without an intact cervical spine, life is difficult for us.
But it is also difficult for us if we do not do cervical exercises regularly. Because then it can happen that pain occurs in the neck.
You probably know this pulling and stabbing pain in your neck. It usually occurs when we sit a lot and incorrectly. A typical office worker will know the feeling immediately.
Our bodies are made to move regularly and to stand or sit upright. In everyday life, this is often difficult to implement. Any deviation from this normal posture affects the cervical spine and can lead to pain.
Don't let that discourage you. Because there are great exercises for the cervical spine that help with both acute pain and prevention.
Table of contents
The causes of cervical spine pain
The human cervical spine consists of seven cervical vertebrae. It allows us to make movements such as: stretching, extending, bending and tilting the head and neck. So we can choose from a very wide range. However, in everyday life we rarely do this. We do not use our movement potential to the full.
Sitting rigidly and quietly, and for hours at a time, is not healthy for our bodies.
Our muscles atrophy and, like the fascia, are not supplied with enough nutrients. And if that's not enough, we tend to push our necks forward. I know this especially from work where I concentrate a lot.
And bang, there they are: neck pain.
Did you know that you can tape a tense neck?
What you need to know about exercises for the cervical spine
A lot of exercises against a tense neck, which also help your cervical spine, you can do comfortably in the living room.
Depending on the pain, you should do the cervical spine exercises 2-4 times a week. And very important: stretch slowly and loosely, no abrupt movements. Especially when you are currently in pain, you tend to overdo the exercises. But the rule here is: a lot doesn't help much. Because that can become even more stressful.
And as with everything, prevention is better than treatment. If you regularly incorporate exercises for the neck and cervical spine into your daily routine, you'll prevent pain from occurring.
What I can definitely recommend you is a warming cream that relieves tension. And that Massager with heat function*, which I use regularly myself. You simply place it around your shoulders and can watch TV while doing so. With heat and massage movements, it relieves tension in the neck and upper back - it's a great addition to the stretching exercises I'm about to show you.
Try these 3 immediate actions for tension!
The best cervical spine exercises
Here you will find a selection of 9 exercises for which you need neither equipment nor previous knowledge.
- Always respect your pain threshold
- You should feel better and relieved after the exercises
- If you have pain, loosen the muscles with heat
Very important: If the pain does not get better, see a physiotherapist. It won't help if you now stretch like crazy every day and perhaps even make the matter worse. An expert can help you find the cause and take targeted action against the pain.
#1 Turn head and nod
- Turn your head to the right and nod several times.
- Now slowly turn your head to the left and nod several times as well.
- The back remains straight.
#2 Lowering and turning the head against tension
- Bring your chin towards your sternum.
- Turn the head to the right in this posture.
- Then turn it to the left.
Neck pain - what helps quickly and effectively?
#3 Head forward and backward for the cervical spine
- Push the head forward as far as it will go.
- Now push it back enough to create a double chin.
- The neck must become long in the process.
#4 Neck stretch as cervical spine exercise
- Tilt your head to the right.
- Reach over your head with your right hand to your left temple.
- Try to pull him to the shoulder with your hand.
- The right arm pulls towards the floor at the same time.
#5 Strengthen cervical spine
- Put one hand on your forehead.
- Press them firmly against it with the neck stretched.
- Release again and repeat the exercise.
This is how an acupressure mat works for tension!
#6 Push the head sideways to the side
- Place your hand on the side of your temple.
- Press with your hand against the side of your head for a few seconds.
- Loosen up and switch sides.
#7 Push head up
- Make a fist with your hands.
- Press against the chin for a few seconds.
- The back is straight.
- Release again and repeat this cervical exercise.
#8 Interlocked hands on neck as cervical exercise
- Stand shoulder-width apart and fold your hands behind your head.
- Bend the upper body slightly forward - this builds up a slight tension.
- Attention: Do not overdo it! Better too upright than too bent!
- Hold the position for a few seconds. Especially in the morning you will find this exercise difficult!
#9 Lift shoulder to loosen neck
- Straighten back
- Now pull the shoulders to the ears
- Hold for 5 seconds
- Let shoulders sink again
- 10 repetitions
What else you can do for tension in the cervical spine
Sometimes even the best exercises don't help. That's usually the case when you've waited too long and ignored the problem. Now you need a bundle of measures to get better again.
1. the fascia rolling massage
Have you ever heard of fascia exercises? They are most effective on the neck when you use a fascia ball for them. You can lie on the ball or roll it up and down between your body and a wall.
If you find a point where the pressure is particularly painful, you have discovered a so-called trigger point. Hold the ball at this point and try to breathe away the pain.
The fascia roll massage revs up your metabolism, loosens the tissue and boosts blood circulation. If you don't have any equipment for a fascia massage yet, then I recommend you either a Blackroll set*, which consists of three different roles or the Trueball massage ball*.
If I had to choose, I would go for the Trueball. It is made of cork and therefore not as painful as the other fascia balls. On top of that, there are 12 video instructions with exercises. It may be small, but it packs a punch.
I use it to roll out my neck and legs regularly. Just try it. The Trueball massage ball* you can order from Amazon. Of course, you can also use any other massage ball, as long as you don't roll directly on the spine, but to the right and left of it, you're doing everything right.
Here you will find the best fascia ball exercises!
2. heat relieves the pain
Pain in the neck usually occurs because the muscles and fascia are cramped and stuck together. Heat can help relieve the pain and promote blood circulation.
Try this:
- A warm bath
- 2-3x use the red light lamp
- Put on a hot water bottle
- Apply a warming muscle cream
- Go to the sauna
3. use an acupressure mat
Similar to the fascia ball, the acupressure mat also works. It promotes blood circulation, has a relaxing effect on the muscles and you don't really need to do much except use it regularly.
I love my mat and would never give it away again. I use it for 10 minutes every other day. Again, better prevention than treatment.
The acupressure mat in the test - what you need to know about it!
4. pay attention to the posture
An upright posture combined with regular exercise is the best weapon against tension. Cervical exercises help you stay mobile and stretch away pain. But if you make sure you sit, walk and stand upright, you can prevent many problems before they happen.
Set up your workstation ergonomically and try not to sit all day. If you have the opportunity to work standing up, take it. Stand up regularly and try to keep your back straight while sitting.
Our conclusion
Cervical spine exercises are a great way to get rid of acute pain and prevent new ones. Gadgets like a fascia ball or an acupressure mat will also help you get a grip on cervical spine pain. So: Don't hang your head and make sure you get enough exercise and keep an upright posture - then you'll soon feel better.
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