Übungen bei Verspannungen im Hals- & Nackenbereich (HWS) | mit Felix

Hi sports friends, it's Felix again. I'm happy to have you with me again. Today I'm going to show you some exercises to loosen the cervical spine and the neck area. We want to focus on the musculature in the front of the neck region. This muscle group is very large and very firm. In most cases, especially when we sit a lot and have a lot of stress. I'm going to show you some mobilization exercises, loosening exercises and finally an exercise with the fascia ball to loosen the fascial structures. Let's get to exercise number one. Now it's about loosening the shoulder-neck area, the cervical spine and the structure of the musculature that we want to focus on. To do this, we circle the shoulders. Pull the shoulders up to the ears and then circle the shoulders back and down. The chest is pushed forward and then the shoulders go up to the ears and back. Pull the shoulders up from the side to the ears and then slowly back and down with the shoulders. Now it's about warming up the musculature. To see how the shape of the day is in the shoulder-neck area and in the cervical spine. It's very important for the region. It's a very sensitive region, so always start with a smaller movement. Then you can adjust at any time. If it feels good, you can increase the movement, pull a little higher and circle a little deeper backwards. Do this for 30 to 60 seconds. Of course, you can also do it in the other direction. Pull up to the front and then lower down to the front. Then circle the shoulders back and up again. Do this for 30 to 60 seconds. If you notice that the structure in the neck area is getting warmer, then you did it right. Now we have a very good preparation for the next mobilization exercise. For this, you stand hip-width apart. The knees are slightly bent. With your index and middle finger, fix your key leg on the right and left. Pull the chin slightly backwards. Make a slight double chin. From this position, you go slightly into the rotation movement to the left and right with your head. See how far you get into the rotation and how far you go to the left. You can hold the end position for 2 to 3 seconds to feel into your body. Slowly back and to the other side. It is always important to start slowly in the movement. Feel into your body. When your body says it feels good, you can start a little further into the rotation. You can feel with your fingers how the musculature in the front slightly pushes forward when you are in the rotation. We would like to activate this muscle strand. This is called the big head twist or head nod. As the name suggests, it causes the rotation and the bending and stretching in the cervical spine. Fix again. Shoulder back. Pull in the chin. There is a small variation that you can test. Roll in the chin slightly. Go into a slight bend in the cervical spine. Rotate to the left and right. Take everything that works painlessly with you. Otherwise, take breaks at any time. The exercise should not cause headaches. It should also feel good for the cervical spine. Another option is to lift the chin slightly. Go into a slight extension in the cervical spine. And then start the rotation. Only the shoulder view. To the left and to the right alternately. Here, too, 30 to 60 seconds. Start slowly, moderately and loosely. Increase the movement at any time. We come to the second exercise. Now we want to involve not only the cervical spine, but also the thoracic spine. Create a slightly larger movement in the spine to loosen the structures up here. We start in a hip-width stance. Knees slightly bent again. Build up body tension. Shoulders back. Open the chest. Roll in the chin again. Open the arms wide. The thumb points outwards. To pull the shoulders back even further, we are now here in the front in the opening. Go into a slight extension in the cervical spine. Upwards. Chin to the ceiling. Let's see how far you can get back with your head. And from this position, you now slowly roll in the chin with the cervical spine. Followed by the thoracic spine. The shoulder turns forward. The upper back is rounded. Roll in the chin again. Then you can do a real hump. Turn in the shoulders. And from this position, slowly come up again. We start with the thoracic spine. Come up slowly. Turn up the shoulders. Thumbs outwards. Open the shoulders. Lift the chin. And the chin to the ceiling. And then slowly roll in again. First the head. Then the shoulders. And then the upper back. Roll in. Breathe evenly. Very important. And also like to hold the final position for 3 to 5 seconds. Feel where the stretch is. If you are slightly bent forward, pull it slightly here in the neck area and in the upper back area. And if we slowly straighten up, the structure comes here in the front. The upper arm in the shoulder, in the chest musculature, and also here in the front in the neck area. On length, on stretch. And also like to hold here for 3 to 5 seconds. And extend the movement as desired, if the whole thing feels good to you. Also like to do 2-3 rounds here. Roll in consciously 5 to 10 times. And slowly open again. Now we have relaxed and mobilized everything well. Now it's about getting into a stretching exercise. We want to loosen the string on the side. Especially when we sit a lot and have a lot of stress, we are very firm. We want to relieve stress by stretching the musculature and the fascia structure. For this, look for a firm position. The knees are slightly bent. The shoulders pull back. And then the ear goes to the shoulder. So bring the head into the lateral inclination. The chin is aligned neutrally. Look forward into the width. And the other hand, diagonally, almost always pulls in the direction of the floor. Fingertips long. The head remains calm in the lateral inclination. And you give a small impulse here to the shoulder. The shoulder goes deep and goes up again. You can test different hand positions. Align the wrist so that the thumb points outwards. Slightly spring in front of the body. And then again sideways to the body. Make sure which arm position and wrist position is the most intense for you. And in this position, like to stay a little longer. Again, spring up and down until the structure is well loosened. 20-30 seconds. Circle the shoulders once. And then it goes again on the other side. Again, 20-30 seconds. A small variation for you. You can test not only the hand position, but also your chin position. Roll in the chin slightly. Look at the floor. Head to the side. The ear goes to the shoulder. And then you spring up and down again. Hand areas forward. Turn up. To the body. Out to the back. And also like to lift the chin slightly. And then feel into the structure here. How this feeling develops, becomes more pleasant or more intense compared to the rolled-in position in the cervical spine. And then loosen again. It also works great while sitting, so at the desk, to relieve a little bit in between. So, then we come to the last exercise. Now it's about loosening the fascial tissue. We want to loosen the big head twist and head nod. It runs here in front of the collarbone. Sides the neck up. And then sits here at the back, at the bone structure at the back of the skull. And exactly this bone structure we want to find out now. You go once with the fingertips here on the side of the cervical spine, slowly up. There the tissue still feels quite soft. And at some point comes the point where the bone structure starts. It gets much firmer and harder. And that's where we want to start the fascia or tennis ball. To massage the structure there. So slowly up to the bone structure. And when you have found the bone structure, the pressure point probably increases again. And then you can circle the ball slightly. Roll back and forth. Until you find a point that is particularly intense and then like to hold it. Continue to breathe evenly. You determine the pressure point yourself. You can press the ball into the tissue a little firmer to increase the pressure point. Otherwise take out a little tension. And always the option to vary the head position. Rotate the head slightly to the left and to the right. To achieve as much tissue as possible. And also like to roll in the head slightly. Start in the neck movement. Lift the chin slightly. Until the pain point has decreased by about 70%. Also a great exercise against headaches. Feel free to test it out. We would be happy if you take the time to write a comment. And also like to leave a thumbs up. Subscribe. And like to tell your friends and acquaintances about our channel. And then we'll see you again next time. Until then, all the best.