Spine cervical

Purpose:
To stretch cervical and shoulder girdle muscles.

Starting position:
Stand up straight, hold your arms along the torso.

Exercise:
Bend your head to the left and right in the frontal plane.

Repetitions: 15

Effects:
Increased mobility of the cervical spine, reduction of possible contractures in scalene and sternocleidomastoid muscles.

Purpose:
To stretch cervical and shoulder girdle muscles.

Starting position:
Stand up straight, hold your arms along the torso.

Exercise:
Bend your head to the left and right in the sagittal plane.

Repetitions: 15

Effects:
Increased mobility of the cervical spine, reduction of possible contractures in scalene and sternocleidomastoid muscles.

Purpose:
To stretch cervical and shoulder girdle muscles.

Starting position:
Stand up straight, hold your arms along the torso.

Exercise:
Bend your head to the left and right in the horizontal plane.

Repetitions: 15

Effects:
Increased mobility of the cervical spine, reduction of possible contractures in scalene, sternal, and clavicular muscles.

Purpose:
To strengthen cervical muscles.

Starting position:
Stand up, put the right hand on the temporal part of your head.

Exercise:
Try to bend your head to the right in the frontal plane but resist with your right hand; repeat this exercise for the left side. During these exercises, tense your muscles for 6 seconds. Relax between subsequent repetitions for app. 8-10 seconds.

Repetitions: 5

Effects:
To increase the strength and mass of cervical muscles.

Purpose:
To strengthen cervical and shoulder girdle muscles.

Starting position:
Stand up straight, lock your hands on the back of your head.

Exercise:
Keep your head straight in the sagittal plane resisting with your hands.

Repetitions: 5

Effects:
To increase the strength and mass of cervical and shoulder girdle muscles.

Purpose:
To strengthen cervical and shoulder girdle muscles.

Starting position:
Stand up straight, lock your hands on your forehead.

Exercise:
Bend your head in the sagittal plane resisting with your hands. During the exercise, tense your muscles for 6 seconds. Relax between subsequent repetitions for app. 8-10 seconds.

Repetitions: 5

Effects:
To increase the strength and mass of cervical and shoulder girdle muscles.