Pain of the Cervical Spine. Everyday exercises to be performed at home

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Table of contents

 

Are you performing the exercises correctly? ---8

 

Introduction --- 9

 

1. The cervical spine

 

The anatomy of cervical vertebrae --- 11

The first vertebra - the Atlas (C1) --- 13

The second vertebra - the axis (C2) --- 13

C3-C7 vertebrae - standard cervical verterbrae---15

The cervicothoracic junction --- 16

 

2. Joints of the cervical spine

 

The atlanto-occipital joints (C0/ C1)---18

Movement of the atlanto-occipital joints ---19

The atlanto-axial joints (C1/ C2)---20

Movement of the atlanto-axial joints ---22

Range of mobility in the cervical joints ---24

Mobility of the standard cervical vertebra --26

 

3. Degeneration of the cervical vertebra ---28

 

Most frequent causes and risk factors of cervical vertebrae degeneration---29

Degeneration of the intervertebral discs ---30

Exercises for advanced discopathy---32

Degeneration of the intervertebral joints ---35

Degeneration of the vertebra ---36

Proliferative changes---37

Sclerosis---38

Osteophytes and syndesmophytes---39

Consequences of cervical vertebra degeneration ---42

Neuralgias of the neck and shoulder girdle---43

Scoliosis of the cervical spine---45

Incorrect head position---46

Spondylolisthesis and vertebrae instability---50

Main symptoms of cervical vertebra degeneration ---53

 

4. Not every movement is a good one---54

 

Full forward head tilt ---54

Backward head tilt---56

Exercises with pressing the head with the hand---58

Rotation of the head ---63

 

5. Starting positions for cervical spine exercises---65

 

Position for the lateral cervical spine tilt---66

Position for the lateral and backward tilt of cervical vertebrae and upper thoracic vertebrae---67

Position for the rotational cervical vertebrae movement---68

Position for straightening the cervical and thoracic sections of the spine---69

Position for exercises of lower cervical vertebrae---70

Position for the forward tilt of cervical vertebrae ---71

Lying down position for the lateral cervical spine tilt---72

Lying down position for the rotational cervical vertebrae movement---73

 

6. The sequence of preventive exercises---74

 

7. Preventive exercises for cervical vertebral degeneration ---80

 

Self-massage of the spinal muscles---82

 

Rotation exercises of shoulder joints---83

Exercises for the shoulders and chest---84

Exercise to straighten the thoracic spine---85

Mobilization of the transverse process ---86

Backward head movement---87

Nodding head movement---88

Cervical vertebra traction with supported head---89

Lateral tilt of the cervical spine, with stabilized head---90

Forward tilt of the C3-C7 vertebrae---91

 

Passive lateral tilts of the upper cervical vertebrae, with supported head---92

Passive forward tilt of the cervical vertebrae, with supported head---93

Lateral tilt of the cervical vertebrae, with head supported on hand---94

Forward tilt of the cervical spine, with stabilized head---95

Neck traction while standing up, supported on a chair---96

Rotational head movement---97

Forward tilt of the upper cervical vertebrae, with supported head---98

Neck traction supported on a chair---99

Exercises for the upper cervical vertebrae ---101

Lying down mobilization of the cervicothoracic junction ---101

Lying down lateral cervical spine tilt---102

Lying down rotational head movement---103

Cervical strain relief position---104

 

8. Home physiotherapy---105

 

TENS currents---105

Bioptron therapy---108

Infrared lamp---111

Heat treatments---112

Localized cryotherapy---114

Therapeutic mat with acupressure spikes---116

Cupping---119

Stabilization of the cervical spine - soft neck collar---122

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