Exercises for a cervical spine syndrome

introduction

Since the "cervical spine syndrome" is a collective term for pain in the cervical spine, but does not represent a defined clinical picture, it is difficult to formulate uniform exercises. There are different approaches depending on the structure causing the symptom. In physiotherapeutic treatment, the structure should first be defined by a specific diagnosis. However, there are typical causes of a cervical spine syndrome that can be improved quickly with simple exercises.

Brief description of the disease

First of all, it should be emphasized that the cervical spine syndrome is a symptom description and not a clear diagnosis. The term cervical spine syndrome does not provide information about the affected structures or other causes of pain or functional failures in the region of the cervical spine.

Cervical spine syndrome often occurs in people who, for example, work on a computer or who constantly assume a certain head position. The main damaging factor for the cervical spine is increased protraction, which is associated with the forward movement of the chin and thus a stretching of the anterior neck muscles and compression of the upper cervical spine in the rear area. The distance between the chin and the neck dimple increases. If you have a cervical spine syndrome because you are often in this position, you should consciously try to avoid this position in everyday life in order to relieve the spine. There are simple exercises that counteract protraction.

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Description of the physiotherapeutic intervention (exercises)

First exercise

For the first exercise - the Retraction - does it make sense to start one Self-correction mirror to add. The Countermovement to protraction is carried out. The patient is standing straight up or sitting upright in a chair. Looking forward, he now moves his chin towards the front neckas if he wanted to do a double chin. The back of the head and the top Cervical spine stretch in the length that Spine straighten up. Important is that the Movement only from the cervical spine comes and the Upper body remains stable in the room.

It can become one during this exercise Pulling in the back come, or, if necessary, to broadcast into the poor, this is not necessarily a bad thing as long as the symptoms do not worsen overall. (Consult with the therapist!) The exercise can take approx. 10 times behind each other be carried out and if it does well, several times a day be repeated.

To the To increase the effect of retraction, can be done manually with your own hands light pressure at the end of the movement give. To do this, you put the space between thumb and index finger on the chin and holds the forearm as parallel to the ground as possible. Now, at the end of the actively performed movement, gently push your chin further back.

Second exercise

A similar exercise serves more of that Strengthening than mobilization the cervical spine, but can with Cervical spine syndrome also be useful. The patient performs a Retraction (as above) and can include a Towel as resistance with your hands behind the head hold. The towel should be in constant contact with the back of the head and be slightly taut. Now he performs the movement against a slight pressure. The number of repetitions does not change compared to exercise 1.

At the end of the movement, you can also use the towel to apply light pressure against the back of the head and counter the tension with your head. There is isometric tension, that is, the Musculature is trained without seeing any movement. The The end position is held for approx. 5-10 seconds, then the tension is released. The exercise can repeated about 10 times become.

Important is that that Towel at the back of the head not in the neck.

Third exercise

The patient should have symptoms of cervical spine syndrome as well while driving then this exercise is very suitable. Instead of the resistance of the towel, you can use the headrest exploit. The tension is believed to be about 5-10 sec and then solve again. The exercise can take up to 10 times several times a day be repeated.

Fourth exercise

Can also be another cause of a cervical spine syndrome unfavorable positions of the arms / shoulders be. In everyday life we ​​tend to work more and more with our hands in front of the body, the shoulders pulling forward more and more. Tension and stress often lead to unconscious, cramped hunching of the shoulders. The Tense shoulder and neck muscles and starts to hurt.

Exercises to relieve symptoms start with light shoulder circles. When sitting or standing upright, the patient lets his arms hang loosely to the sides of the body and begins to circle his shoulders. It is best Reverse circles suitable, as the cervical spine syndrome is more likely to result from a forward-drawn position of the shoulders (protraction) and the stressed structures are relieved by circling backwards. The circling can be carried out at the same time, alternating right and left, one after the other.

Fifth exercise

Next you can go through a targeted tensing of the shoulders and then To solve train your own awareness of a tense posture and the Musculature detonate. To do this, you consciously pull your shoulders far towards your ears, hold the tension for a few seconds and then let your shoulders drop again with the exhalation and feel how the distance between them is changing ear and shoulder enlarged again. The exercise can take approx. 10 times in a row are executed.

To loosen the Neck muscles, which is often tense in the cervical spine syndrome, exercise is very suitable. We often adopt one-sided postures in everyday life, those of our muscles and ours Joints damage. The nutritional situation of the muscles becomes due to lack of exercise deteriorates, it comes to Muscle tension and painful restrictions on movement or Shortening of the muscles. This is suitable for mobilization and detonation Head circles. One inclines the head on the one hand, as if you had a telephone receiver between your ear and shoulder and then slowly and controlled circling your head over to the other side. The position can be held briefly at the end of the movement. You can possibly have a slight strain feel. The movement is carried out calmly and in a controlled manner, it should no dizziness or pain (except stretching pain) occur. Keep your gaze directed forward during the exercise, your head is not leaned back.

Sixth exercise

Another exercise in cervical spine syndrome that is also the Relaxation of the neck muscles serves is the simple rotation. The patient is sitting or standing upright and looks over one shoulder as far as possible. Then the patient turns his head to the other side without tilting or bending it, that is, his gaze runs on a line parallel to the floor to the other side. The view goes back as far as possible over the shoulder. The exercise is also carried out slowly and in a controlled manner, it is not supposed to dizziness or pain come. A pulling (stretching pain) can occur, however. Important is that the Shoulders throughout the exercise stay straight and don't move with it. The movement takes place in the cervical spine, the upper body remains stable.

Isometric exercises

An isometric exercise describes muscular tension without changing the length of the muscles. So it means a contraction of the muscle without a noticeably strong change in the externally visible position. This form of muscle training is often used as part of posture training or relaxation exercises. A good example of isometric exercises of the cervical spine is explained below. The patient sits upright on a chair in a comfortable sitting position. Feet and knees are positioned parallel at shoulder width. Now the 6 movements in the cervical spine are carried out one after the other for 10-15 seconds each.

To make the exercise isometric, the palm of the hand is then placed against the head as an obstacle to the movement that can be carried out. For example, the right hand stops the right cheek for turning the head to the right. The muscles are thus tensed, but the head always remains in the same position. It has been found that the side effects of this type of exercise result in reduced blood flow to the muscle during the exercise itself. As a result, the muscle waste products such as lactate that arise during the contraction cannot be removed sufficiently. Lactate is an acid and if exercised incorrectly, it locally leads to muscle hardening due to acidification. Consultation with the treating orthopedic surgeon is therefore recommended.

Stretching exercises for cervical spine syndrome

stretching are usually part of the training program for cervical spine syndrome. Classic stretching variants is that Elongation of the Trapezius muscle.

The patient stands or sits on a chair and tilts his head as far as he can towards the right shoulder while keeping the upper body stable. On the left the patient pulls with his hand Towards the ground to the strain strengthen the left neck muscles. Important is that the left shoulder is a long way from the ear. The position is for approx. 20 sec held, a pulling may be felt, then the head can be carefully rotated to the side as a variation of the stretch, that is the gaze is directed downwards, or up. Most of the time, the patient himself feels where heightened stretching pain occurs. He can then hold this position for another 20 seconds. Then the exercise is carried out on the other side. To have any effect on stretching exercises, they should once or twice a day be carried out over a longer period of time.

Summary

For all exercise suggestions mentioned here one applies prior consultation with the therapist. Exercise should be checked, especially if complaints arise. An individual training program depends on the structure that causes the symptoms of the cervical spine syndrome and must be tailored to the patient.