Exercises for the cervical spine
The cervical spine (HWS) supports the head. In this respect, it is of great importance as a static organ. All movements of the head are also performed starting from the cervical spine. In addition to its function as a static organ and as an organ of movement, the spine has another important function as a protective and conducting organ for the spinal cord. The spinal cord is essentially an extension of the brain and is therefore assigned to the central nervous system.
To keep this important part of your body mobile and healthy, you will find below some stretching and strengthening exercises.
Exercises - Better Mobility
Turn your head to the right and nod several times. Then slowly turn your head to the left and nod several times.
Keep your back straight.
Bring your chin toward your breastbone and, in this position, slowly turn your head to the right and to the left, as when saying "no".
Move your head as far forward and then back so that a double chin forms. Your neck must become long in the process.
Exercise - Stretching
Tilt your head to the right, reaching over your head with your right hand to the left temple. Now tilt your head further to the right while lowering your left arm toward the floor. You should feel a stretch in the left neck muscles.
Hold each side 3x30 seconds.
Exercises - Strengthening
Place one hand on your forehead and - with your neck straight - press against it for 10 seconds. Then relax again. The exercise can be repeated several times.
Place one hand against your temple on one side, press against it for 10 seconds before releasing again—then switch sides.
Form a fist with your hands and press against your chin for 10 seconds. Pay attention to an upright posture!
