Supportive for prevention and pain relief
Does your neck hurt? You can relive it with our exercises.
Bones, ligaments and muscles support your head and make it flexible. Usually, neck pain is not a serious threat, and with the right neck exercises, you can soothe the pain. Your goal must be to restore the range of motion in your neck, which is how you prevent compensating postures. And you don’t even need a massage therapist. You can give yourself a neck massage.
Do the exercises 2-3 times a week.
Do the neck pain exercises also as pain prevention.
You can perform a neck massage on yourself using myofascial techniques, which relieve tension and loosen adhesions. If you suffer from neck pain, your chest muscles are probably shortened. A head that is pushed forward can weigh several times its actual weight, and that has a negative effect on your neck. You should therefore also work on your chest area during the neck pain exercises.
Start by lying on your back and place the BLACKROLL® or the DUOBALL 08 under your neck. Slowly turn your head left and right.
Begin in standing position. Place the BALL on the chest and press the BLOCK against it. Move the BLOCK in small circles. Adjust pressure as desired.
Stand next to a door frame. Place the BALL 08 on the side of the door frame at waist level and perform a lunge.
After the myofascial self-massage, you can trigger deep-lying fascial adhesions with the BLACKROLL® by TMX TRIGGER. You can get deeper into the tissue and release deep tension with targeted pressure on your muscle. Always find the point where the pain is greatest.
Stand with your back against the wall and position the Trigger Plus over the tender point on your trapezius muscle. Start mobilizing the muscle as soon as the pain subsides slightly.
By mobilizing your spine, you will improve mobility and blood circulation in this area. Work on the neck and chest muscles for best results. By offsetting the imbalances, you improve your posture and prevent neck pain.
Sit comfortably on the floor or on a chair. Place your right hand on your head and gently pull it to the side.
Start on all fours and stretch your arm to the side. Place your forearm on the BLACKROLL®. Slide the fascia roll aside and let your upper body sink to the floor.
Start on all fours with your head in line with your spine. Your hands should be directly under your shoulders and your hips directly over your knees.
In order to get rid of pain in the long term, it is crucial that you strengthen your muscles in a targeted manner while being largely free of pain as improved posture prevents neck pain. Exercises for your shoulders, back and neck improve your posture and can contribute to your being free of pain.
Attach the MULTI BAND in front of you at waist level and grab the loops. Start on your knees.
Assume the push-up position with your arms extended. Tighten your core muscles and buttocks so that your body forms a straight line.