Slipped dics in the neck – Step 1

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Read about the injury

Instruction

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

Condition

Strength

60 minutes of each training session

Stand with your side facing the wall and place a ball between the side of your head and the wall. Press your head against the ball. Hold the position for a few seconds. Repeat the exercise on the other side.

Stand with your back against a wall with a ball between your head/neck and the wall. Press the back of your head against the ball so that you feel tension in your neck muscles. Hold the tension for a few seconds.

Stand facing a wall with a ball between your forehead and the wall. Press your forehead against the ball so that you feel a tension in your throat muscles. Hold the tension for a few seconds.

Sit upright on a chair. Place the palms of both hands against your forehead and press your head against your hands. Hold the pressure for a few seconds, then slowly release the pressure and return to the starting position.

Stand up straight with your arms by your sides. Slowly lift both shoulders towards the ceiling. Hold the position for a few seconds, then lower your shoulders again.

Lie on your back. Tuck your chin in towards your chest so that you have a ‘double chin’. Lift your head so that your chin is close to your sternum. Hold the position for a few seconds, then lower your head back to the starting position.

Sit on a chair. Straighten your back. Look straight ahead and tuck your chin in towards your chest so that you get a “double chin”. Tilt your ear down towards your shoulder and hold the position for a few seconds. Repeat the exercise on the other side.

Sit on a chair. Place your hands behind your neck. Keep your chin level and press your neck against your hands. Hold the position for 5 seconds. Then bring your chin forward and hold the position for 5 seconds.

Stand with your arms slightly out to the sides and your palms facing forwards. Bring your shoulder blades together (imagine you’re holding a pencil between them). Hold the position for 10 seconds. Relax for 10 seconds.

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