Exercise for cervical spine

Initial position: sitting on a chair

 

Exercise should be performed in front of a mirror, for better control of posture.
 

1. Put the right hand on the right side of the head - in the ear area. Inhale, push your head into your hand, stay for a few seconds, exhale, relax. Head and hand are resistant against each other, but do not perform any movement. Repeat 4 times.


2.  Put the left hand on the right side of the head - in the ear area. Inhale, push your head into your hand, stay for a few seconds, exhale, relax. Head and hand are resistant against each other, but do not perform any movement. Repeat 4 times.


3. Fingers of both hands are together - interlace, palms put on the forehead, elbows pushed back. Inhale, push your head into your hand, stay for a few seconds, exhale, relax. Head and hand are resistant against each other, but do not perform any movement. Repeat 4 times.


4. Fingers of both hands are together - interlace, palms put on the back of the neck, elbows pushed back. Inhale, push your head into your hand, stay for a few seconds, exhale, relax. Head and hand are resistant against each other, but do not perform any movement. Repeat 4 times.


5. Fingers of both hands are together - interlace, support chin with folded hands, lower your elbows. Inhale, push your chin to the hand, stay for a few seconds, exhale, relax. Chin and hand are resistant against each other, but do not perform any movement. Repeat 4 times.


6A  Fingers of both hands are together - interlace, raise your hands above your head, palms are 3cm from your head. Head forward, bring your chin as close to your chest as possible.
B Slowly turn your head to the right, look  under your right arm. Slowly turn your head to the left, look  under your left arm.
The head remains bent in movement, chin on chest, hands create "roof" over your head. Repeat 4 times on each side.

 

7. Arms stretched sideways, the right palm facing down, left palm facing up. Slowly turn head to the right, look on the right hand. Slowly turn head to the left, and at the same time move your hands so the left palm is facing down, right palm facing up. Repeat 4 times on each side.


8. Hands beside your body, turn your head to the right, make easy swinging motion: chin to the shoulder. Repeat short swinging movements on each side 4 times.

 

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Additional exercises

 

 

a. Hands beside the body, inhale, raises both arms slowly upwards (towards the ears), stay for a few seconds, exhale, relax. Repeat 5 times.


b. Hands beside the body, inhale, move both arms slowly backwards (shoulder blades together), stay for a few seconds, exhale, relax. Repeat 5 times.


c. Hands beside the body, rotate  arms slowly forward, as far as possible, 5 times.  Rotate  arms slowly backward, as far as possible, 5 times

 

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Good advice for problems with the cervical spine:



- beware of rigidity of head holding muscles
- do not perform fast head movements
- do not to perform works above your head
- beware of bending head backwards (e.g. Do not drink from a bottle)
             The maximum allowable head tilt: Place the palm on the back of the neck and bend your head backwards.
                                                                         Give a hand away and remember the position as the maximum head tilt.


- do not sit in a first row in theater or cinema
- when sitting and especially when driving a motor vehicle, support your cervical spine area with the pillow in the shape of U
- avoid drafts and cold, protect the cervical spine (scarf, shawl)
- never wash your hair in the sink, just in the shower
- do not lie on your stomach
- do not put your hands under the head
- do not apply a load on only one arm (e.g do not carry heavy things – bag in one hand)
- use backpack, bag on back

 

These exercises are not a substitute for professional medical care or physical therapy. They are designed to complement your treatment for conducting exercises at home and exercises are recommended  only after the consultation with your doctor or physiotherapist.

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