Why train the cervical spine?
The cervical spine should be exercised to improve its mobility and stability, relieve tension and correct poor posture. A healthy cervical spine can help reduce or prevent pain and discomfort in the neck, which is often triggered by one-sided strain, poor posture or stress.
Specific exercise can strengthen neck muscles to better stabilize the cervical spine and correct poor posture. Flexibility exercises can help improve flexibility of the cervical spine and relieve tension in the neck. Stretching and relaxation exercises can help relax and loosen neck muscles.
In addition, healthy cervical spine exercise is also important for good posture and mobility in everyday life and sports activities. Thus, a healthy cervical spine not only helps prevent pain, but can also improve overall well-being.
What is meant by cervical spine syndrome?
Cervical spine syndrome, also known as cervical spine syndrome, is a collective term for various complaints in the area of the cervical spine. It includes symptoms such as pain, tension, limited range of motion, and numbness that can be caused by a misalignment or injury to the cervical spine.
Symptoms of cervical spine syndrome can vary in severity, ranging from mild discomfort to severe pain and restricted movement. In many cases, targeted cervical spine exercises, an ergonomic work environment and physical therapy can help relieve discomfort and improve cervical spine mobility.
However, it is important to see a doctor if cervical spine discomfort persists or is severe to determine the cause and initiate appropriate treatment. In some cases, drug therapy or surgery may also be necessary.
What causes pain in the cervical spine?
Pain in the cervical spine can be caused by a variety of things, including:
- Poor posture: Poor posture in everyday life or at work can cause misalignment of the cervical spine, resulting in neck pain.
- Tension: Tension in the neck muscles can be triggered by one-sided strain, prolonged sitting or stress, causing pain in the
- Injuries: Injuries such as sprains, bruises or fractures can cause cervical spine pain.
- Degenerative changes: With age, degenerative changes can occur in the cervical spine that can cause pain, such as
osteoarthritis or herniated discs.
- Diseases: Diseases such as osteoporosis, rheumatism or fibromyalgia can also cause pain in the cervical spine.
- Stress: Stress can lead to tension in the neck area and thus cause pain in the cervical spine.
What can be done about pain in the cervical spine?
There are several measures that can help with cervical spine pain:
- Exercise: Movement is important to relieve tension in the neck and improve mobility of the cervical spine. Light movement
exercises such as head rotations, side tilts or circular movements of the head can help loosen the muscles.
- Heat or cold therapy: a hot water bottle or warm cherry pit pillow can help with neck pain by stimulating circulation and
relaxing the muscles. For acute pain, a cold application such as a cold pack can also provide relief.
- Ergonomic working environment: An ergonomic working environment can help to avoid poor posture in the neck area and
thus prevent pain. For example, the distance to the screen, the height of the desk and the sitting position should be taken
- Physiotherapy: If the pain in the neck area is persistent or severe, physiotherapy treatment can be helpful. A physical
therapist can use targeted exercises and techniques to relieve tension and improve mobility in the cervical spine.
- Pain medication: For acute neck pain, pain medications such as ibuprofen or acetaminophen can provide relief.
However, pain medication should only be taken after consulting a doctor.
- Relaxation exercises: Relaxation exercises, such as yoga or meditation, can help reduce stress and thus prevent tension in
However, it is important to consult a doctor in case of persistent or severe pain in the cervical spine to clarify the cause and initiate appropriate treatment.
What are the neck exercises to train the cervical spine healthy?
There are various neck exercises that can help to give the cervical spine a healthy workout and relieve tension in the neck area. Some effective exercises are:
1. Head rotations: Slowly turn your head to the side and hold the position for a few seconds. Repeat the exercise on the other
2. Side tilts: Slowly tilt the head to the side so that the ear touches the shoulder and hold the position for a few seconds.
Repeat the exercise on the other side.
3. Neck rolls: Lower the chin to the chest and slowly
roll the head to the side so that the ear touches the shoulder. Then slowly roll the head back so that the chin is facing the
ceiling. Repeat the exercise on the other side.
4. Shoulder circles: Slowly circle your shoulders, first forward and then backward.
5. Neck stretch: Reach behind the head with one hand and slowly pull the head to the side so that the ear touches the
shoulder. Hold the position for a few seconds and repeat the exercise on the other side.
6. Isometric exercise: put your hand on your forehead and press your head against your hand so that the neck muscles are
activated. Hold the position for a few seconds and repeat the exercise with the hand on the back of the head and on the side
of the head.
It is important to perform the exercises slowly and in a controlled manner, stopping immediately if there is pain or discomfort in the neck. Regular breaks and exercise in everyday life can also help keep the cervical spine healthy.
Healthy cervical spine training - neck exercises with TOGU
The cervical spine can be strengthened with easy to perform exercises. The TOGU equipment offers resistance and a good support surface.
The genius of the Healthy Training concept is the optimal combination of perfect training equipment and easy practicability. This is complemented by a unique combination of exercises tailored to specific needs. This makes training possible for young to old.
No matter if you use the program for prevention or become active after a health problem has occurred: If you have a complaint, always ask your doctor or physical therapist for advice. Healthy Training offers you a solution that you can implement on your own responsibility in everyday life as a supplement to therapeutic treatment.
Frequently asked questions about cervical spine training and neck pain.
What are the causes of neck pain?
Neck pain can be caused by poor posture, tension, injury or degenerative changes in the cervical spine.
How can I prevent neck pain?
Neck pain can be prevented by an ergonomic work environment, regular exercise, targeted exercises and relaxation exercises.
Which exercises are suitable for neck training?
Exercises such as head rotations, side tilts, neck rolls, shoulder circles, neck stretching and isometric training are suitable for training the cervical spine.
Which products are suitable for cervical spine exercises?
Products such as the Dynair Ball Cushion, Senso Balance Cushion, Redondo Ball, Actisan Balance Board and the Blackroll are suitable for training and strengthening the cervical spine.
How can I make my work environment more ergonomic to prevent neck pain?
The working environment can be made more ergonomic by considering the distance to the screen, the height of the desk and the sitting position, and by incorporating regular breaks and exercise into everyday life.