I warmly greet you. Subject: Cervical Spine Syndrome. Cervical spine syndrome for short. What are we doing in this video? I will briefly explain the misunderstandings that come with it and then together with Jutta we will show you two simple exercises, which mostly fix that. Cervical spine syndrome, pain in the neck, shoulder, the Arms down, maybe sensory disturbances, dysfunction. Often associated with saying: yes, there is something wrong with the cervical spine, something is pressing on the nerve root and that leads to all these phenomena. We know from experience that it is mostly with too tight muscles and fasciae together. They practically pinch the nerves, pinch the vessels and come to that it was these dysfunctions, and above all these pains.
And a very simple test: We do two simple exercises that do it at home and then you will realize your cervical spine syndrome is likely to melt away away and you no longer sleep at night or wake up with those who have fallen asleep Arms or hands on. Two simple exercises: Jutta, sit up straight. It is important that they are completely straight when doing the exercise sit, have a straight thoracic spine and then please turn, ideally right away join in, then please turn your head 45 degrees to the left, yes. So half a right angle, please turn left. The left shoulder is pulled down, preferably one Make a fist and bend your arm that nicely tenses the muscles that you shoulder can pull down better and with the other hand we now reach over our head, over the left ear.
And then we move in that direction. Diagonally forward, bottom right. And build up more and more tension there. Are you already participating? Because we do it that way, in the same length as you do with it can. Build up tension. Keep your shoulder low and your back straight. These are the most common mistakes. Otherwise you will soften the stretch that frees it all, what's caught there. And you keep the rotation, too, that 45 degrees. And if you haven't noticed that much, in the back left, there must be pull, there is this strand that pinches everything. Then pull your chin up to your larynx a little without turning your head back.
And keep pulling in that direction, but don't curl your back, hold them nicely Shoulder deep and go in there with your breath. Breathe in nicely. To breathe in always means to hold your position, when you breathe out it all comes in a little bit, because the brain lets go, it goes to relaxation. And then go on in, yes. Nice back straight. And you will immediately notice how freed yourself up that feels afterwards. Breathe nicely and go in a little further with each exhale. Stay straight in the thoracic spine and increase. And as I said, back on the left, there is a line there, that's the bottleneck, like us always say where it all gets stuck or where the Entrapment tension continues in the other areas. And then we slowly get out of the position again head straight again, arm down again, neutral again.
And now the same on the other side. We turn our head 45 degrees to the right. Rule: Wherever we look, we pull our shoulders low, we bend our elbows, make a fist, pull our shoulders down here. Come diagonally with your left hand, go over here, come diagonally now forward, down to the left, leave your back again completely straight. Pull with the head or on the head, shoulder down and now stand behind on the right this stretch. You know by now staying under 10 but being over 8 so it has to be already be clearly painful, but not so painful that you catch your breath that they have to tension each other mentally or physically. And work your way into it. To breathe in means to hold your position, to breathe out is to hold your position increase, elongation increase, strictly speaking. And we wait a moment until the whole thing gives way again.
You have to imagine that there is usually a lot of tension back there high, the fasciae are matted and nothing more yielding. All of this has to be retrained and that is what happens with these exercises. And then we slowly go out again. Straighten your head again. Take your arms normally. One exercise done. Now comes a second exercise. The second exercise: stay straight and now take both hands at the top of the skull, pretty high up that they have a large lever down to the bottom, so a great length. And now you pull your head forward and down, but very, very important again, the back needs to stay perfectly straight.
Jutta, keep your back straight and just pull your head down. The back stays straight and only the head is pulled down. And now you notice in the back, in here, where everything is too short, you notice the stretch and you try this area as well sticking out at the back of the top. That helps them to pull forward better. And then you notice that it starts to burn deep inside when you stretch. It must not be on 10, but must be greater than 8, as always.
And pull it further down, stay straight in your back. Correcting the back again and again, because what rounds the back with it, we lose that stretch, so that's really important. And here, too, breathe in and out again and take your time. While we're doing this, go along with this in peace. I'm telling you, you don't need to look either. Because you're looking down right now. Keep your back straight and try more and more this middle of the Sticking out the back of the neck to enlarge it. Yes, increase it a bit. Hold it like this when you breathe in and increase it a little when you breathe out. Exactly, also reach around if necessary. Keep your back straight. And the more you exhale and the more you stretch as you exhale, the better you can use the relaxation effect of exhalation. Yes, and slowly come back upstairs. Yes, wonderful. And now finally move your head back and maybe a press it gently with one hand. I'll help you, Jutta. So, exactly. And now don't bend over the whole torso, just do it Keep moving the head back a little so that we can move into the compensatory movement go in.
And we don't have to do that for so long, it's more like that again put everything in order. Then straighten your head again. Shake and jerk a little. And you notice: much, much easier now. If you have any degenerative concerns Changes to the cervical spine have been identified, perhaps a herniated disc is. Do not be afraid of exercise, because the pain sensation is what you regulate. Under 10 ensures that you cannot injure yourself. Always avoid sudden, rapid movements, then you can be there Go in quiet nice and you will be diagnosed with a change or well without, mostly notice the relief.
So much for the 2 simple exercises. As always, we are happy to have a thumbs up. We look forward to your comments, write to us including what new videos you want to see that we can address. And if you want to subscribe to our channel, then don't miss a new movie. And send that on. Because you know we want to educate that there are many, many Misunderstandings are associated with pain all over the body.
Send all the people who are misinformed, who still cling to these errors The things, they should try it. Because nothing is more convincing than feeling: Oh, that is really better! Thank you and see you next time..