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Remedios para el dolor de cuello a través de ejercicios

También te habrá pasado a sentir el característico dolor de cuello de vez en cuando, con una intensidad más o menos pronunciada. Tratemos de entender las causas y los posibles remedios juntos.

Remedios para el dolor de cuello a través de ejercicios

Causes neck pain

La columna cervical is the highest part of our spine . It consists of 7 vertebrae and characterized by a physiological curve, called lordosis, with a posterior concavity. Just like the lumbar spine, and just like the latter, it is often a source of pain. The causes of neck pain can be many:

  • degeneration of the intervertebral discs;
  • osteoarthritis of the cervical vertebrae;
  • incorrect positions taken during the day;
  • cold strokes;
  • incorrect postures during the night’s rest, for example due to unsuitable pillows;
  • falta de actividad física;
  • stress and tension that build up, stiffening neck and shoulder muscles;
  • previous trauma, for example “whiplash”.
Mobility Of The Cervical Tract: Some Exercises

Neck Pain Remedies

To try to prevent the onset of disorders related for example to inactivity or vertebral degeneration, or even simply to reduce muscle tension, it is important perform very regularly, even every day for a few minutes, some simple movements of the head , which involve the muscles of the neck and cervical tract.

Slow execution of the movements is recommended , with the help of breathing, so that the breathing acts of inhalation and exhalation mark the rhythm of the execution itself.

It is better to be able to perform the movements while seated, to put yourself in a condition of greater safety, in the event that, with the movement, dizziness appears, as long as you pay attention to the posture of the whole column .

Sitting on a chair or on the floor, shoulders relaxed, head and spine erect, try the following exercises for neck pain:

  • slide with the chin forward and then return with the chin back towards the neck (chin retropulsion);
  • bring the ear closer to the shoulder, from one side to the other (head flexion);
  • to turn the head to the right and to the left (rotation of the head), always keeping the chin at the same height;
  • bring the chin from one shoulder to the other, passing close to the neck (swing of the head, pendulum type);
  • bring the right ear to the right shoulder, then with the right hand grasp the head at the height of the temple, gently accompanying the lateral flexion;
  • turn the head to the right, stop and “say yes” with the head;
  • flex the head sideways, stop and “say yes” with the head;
  • perform alternating clockwise and counterclockwise circles with the nose (head circling);

Try to perform movements 1, 2, 3, 4 and 5 from the supine position (lying on the ground, abdomen upwards), with the lower limbs bent on the ground, the feet slightly apart, the upper limbs relaxed along the body and shoulders away from ears.

If this position proves uncomfortable or uncomfortable, for any dizziness, stop the movements and take them back, calmly, while seated.

Each exercise should be repeated 8-10 times, breathing regularly.

If you regularly experience dizziness or feel nauseous, stop moving and request medical tests, such as CT or MRI, to check the condition of the vertebrae and discs of the cervical spine.

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