Slipped dics in the neck – Step 2

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

Unlimited: Cycling, swimming, jogging.

Stretching

15 minutes of each training session

Tilt your head so that your ear is close to your shoulder. Tuck your chin in. Hold the position for 10 seconds. Repeat the exercise on the other side.

Extend your left arm downwards and out at a 30-degree angle from your body. Bend your wrist upwards. Tilt your head to the opposite side and lift your chin, so that you feel a gradual stretch in the muscles on the left side of your neck and shoulders. Hold the stretch for 20 seconds. Repeat the exercise on the other side.

Stretch your left arm downwards, backwards and out at a 30-degree angle from your body. Turn your head to the opposite side and look down over your shoulder, so that you feel a gradual stretch in the muscles on the left side of your neck and shoulder. Hold the stretch for 20 seconds. Repeat the exercise on the other side.

Create a “double chin” by tucking your chin towards your chest. If necessary, gently press your chin with a finger. Hold the stretch for a few seconds

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. Straighten your back. Look straight ahead and tuck your chin in towards your chest so that you get a “double chin”. Turn your face as far as possible to the left. Hold the position for a few seconds. Turn your face as far as possible to the right. Hold the position for a few seconds.

Bend your neck backwards as much as possible. Press lightly on your forehead with the palm of one of your hands to reinforce the backward bend. Hold the stretch for a few seconds. Then bend your neck forwards again to the starting position.

Strength

45 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.

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.

Stand upright with a resistance band looped under your foot. Grasp the band with your working arm and slowly pull your shoulder up towards the ceiling, so that the band tightens. Hold the tension for a few seconds and slowly return your arm to the starting position. Keep your arm stretched out close to your body throughout the exercise.

Lie on your stomach with your legs straight and both arms stretched above your head. Lift your upper body and arms. Hold the position for a few seconds. Slowly lower your upper body and arms again.

Lie on your back with your working arm raised towards the ceiling. Stretch your arm ‘even further’ towards the ceiling so that your shoulder blade lifts off the floor, then lower it again. Your arm should remain straight throughout the exercise. Avoid twisting your upper body

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