After a short test, we start straight away with our exercises. We stretch exactly the muscles that are responsible for the pain. After that, you will most likely feel a significant improvement in your cervical spine. It is best to repeat these exercises once a day. This will give you the best effect. Please make sure that you do not move your head jerkily, but very carefully, and only stretch so far that it does not become uncomfortable.
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You have pain in the cervical spine? Then this video is just right for you.
My name is Hanna, I am a trained Liebscher-Bracht therapist.
And first we will see exactly where your cervical spine blockage or pain is located.
For that, turn your nose to the right.
And place your right ear towards your shoulder.
We are testing the other side. Turn the tip of the nose to the left.
And the left ear to your left shoulder.
So, we will stretch now the side that is blocked and hurts.
That means, you are going exactly in the opposite direction.
Okay, we assume that the blockage is on the right side.
Therefore, we are now going in the opposite direction, specifically to the left side.
You tilt your head to the left, ear towards shoulder.
Bring your chin in and look slightly down into your left pants pocket.
So that you feel the stretch on the side of your neck.
Maybe also a little bit upwards towards the hairline.
So that you hit exactly the spot that hurts.
Your right shoulder pushes very far back and down.
Hold this stretch up to your limit.
Breathe in deeply and breathe out deeply.
And as soon as the stretching decreases slightly, you push your shoulder a little further down.
You can relax your abdomen, lower back area, but remain sitting upright.
We gently place our head in our hand, as if you were trying to lift your head up.
Build up pressure and maintain this pressure.
Still 4, 3, 2, 1 and continue into the stretch.
We gently place our head in our hand, as if you were trying to lift your head up.
Build up pressure and maintain this pressure.
Still 4, 3, 2, 1 and continue into the stretch.
Very well done. Slowly release your hand and then straighten your head again, move your shoulders in circles, just a quick stretch and then we move on to the next exercise.
In the next exercise we go to the left again. This time you tilt your head forward, chin up and your gaze goes back to the left pants pocket, so that you get more of the back of your neck area in this exercise.
If you have the blockage on the left side, then you do the two exercises on the other side.
Very important, push your shoulders back and down and make your neck as round as you can.
And also here, press your head into your hand, as hard as you can, slowly build up pressure and hold.
And 3, 2, 1, slowly release, continue into the stretch.
Breathe in deeply and breathe out deeply. Do the exercises twice a day, once in the morning, once in the evening, but always press your head into your hands as hard as you can.
And now press your head into your hand again, as hard as you can, slowly building up pressure and holding.
And 3, 2, 1, slowly release, continue into the stretch.
And you did it. Slowly release, move your shoulders in circles, you can also gently move your head from side to side.
For more exercises for the cervical spine, click here.
And if you would like to subscribe to our channel, then click here.
Nice that you were there. Until next time.
