Cervical hernia movements consist of movements performed to treat cervical hernia and are movements that provide relaxation of the neck.
After the diagnosis of cervical hernia, the individual's doing these movements during the treatment process is in the direction of healing the cervical hernia. When neck hernia movements are performed unconsciously, it may cause further progression of the hernia or cause different problems. In this respect, neck hernia movements should be recommended by a specialist.
Neck hernia movements are easy movements that can be done without difficulty. If pain or burning occurs during these movements, it is recommended not to perform the movements. Neck hernia exercises are standing exercises. Neck hernia movements are in two types as isometric and isotonic. These movements should be done in the morning and evening.
Isometric neck hernia movements (exercises):
- In this movement, which is calledflexion resistance, first stand up and join hands on the forehead. As the head is pushed forward, the hands do the opposite movement and try to resist the head. While doing this movement, count to 5 or 10 and stop. Repeating 5-10 times may be enough.
- This movement, calledresistance to extension , is also a standing movement. Stand up and bring hands together behind the head. While the head is pushed backwards, with the help of the hands, it moves in the opposite direction and the hands are pushed forward. There is a resistance between the head and hands. This movement is left after counting to 5 or 10. It will be enough to repeat 5-10 times. This movement is the opposite of the flexion resistance movement.
- Resistance to side bending is the third of the neck hernia movements. It is also a standing movement. In this movement, the right hand is placed on the right side of the head and the left hand on the left side of the head. Afterwards, the head tries to turn to the right side, but in this movement, the right hand prevents the head from turning to the right. The same is done with the left hand. The left hand is placed on the left side of the head and the left hand is placed against the head while trying to turn the head to the left. While doing these movements, count to 10 and repeat 5-10 times in opposite directions.
- You should be standing during the exerciseto resist rotation . In this movement, the right hand is placed behind the head. The left hand is placed on the left side of the head, the part called the temple. When trying to look at the left side, the left hand on your temple prevents the head from turning. The same process is applied to the right side. Thus, a resistance is created between the hand and the head. While doing this movement, it is necessary to count to 10 and stop. The movement should be done 5-10 times reciprocally.
Isotonic neck hernia movements (exercises):
- First, the head is slowly turned to the right side and waited for 3 seconds. The same movement is done on the left side. This movement should be repeated 5-10 times mutually.
- In this movement, the head is tilted forward so that the chin touches the chest. Wait for 3 seconds while doing this movement. This movement can be repeated 5 times. Afterwards, the head is tilted backwards and relaxation is provided. It should be noted that the head should not be forced to touch the chest.
- In the next movement, the head is tilted towards the right shoulder. The same movement is done on the left side. Wait 3 seconds while doing this movement. It is recommended to repeat 5-10 times mutually.