Stretching is generally very important, and it’s even more important for athletes. Today’s stretching is suitable mainly for people with problems in the cervical spine area, which are in most cases caused by incorrect head position. This can happen especially when you ride a bike while looking far ahead and sitting in a low aerodynamic posture.

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1. Semi-circles

Assume the correct standing posture.

Rotate your head to one side, relax your shoulders and pull the crown of your head upwards a little. In a circular motion across the chest, slowly bring your head to the other side. Again, feel the relaxed shoulders and the pulled-up crown of your head here. Breathe freely while exercising.

1 collage

Repeat the stretch 3 times on each side.

2. Side tilt of the head

Assume the correct standing posture.

Tilt your head to the side, with your nose to the front and your ear towards your shoulder. Relax your shoulders. Don’t bend the whole body to the side, just the head. Straighten the elbow of your opposite arm, pull your shoulder blade down, flex the wrist and pull the fingers towards yourself. Starting at the shoulder, push down a little and keep your palm straight, as if leaning on a table. Breathe freely.

Hold the stretching position for 10-15 seconds.

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Repeat the stretch 3 times on each side.

3. Forward tilt of the head

Assume the correct standing posture.

Clasp hands behind your head, keeping elbows far apart. Don’t raise your shoulders to your ears.

While exhaling, slowly bring your elbows together and tilt your head forwards. Start the tilt with drawing your chin towards your chest and then roll down gradually one vertebra after another until you reach the thoracic spine. While inhaling, straighten back up one vertebra after another.

3b

Repeat the stretch 5 times.

4. Diagonal neck stretch

Assume the correct standing posture.

Turn your head 45° to the left and put your left palm on the top of your head, keeping your elbow in the same direction as your nose. Don’t lift your shoulders! While exhaling, flex your head downwards to the chest, as if looking at a shirt pocket. Hold this position for 10-15 seconds and breathe freely. Then inhale and return to neutral. Do the same stretch on the other side.

Hold the stretching position for 10-15 seconds.

4

Repeat the stretch 3 times on each side.

 

5. Saint on a bridge

Assume the correct standing posture.

Put your right hand just under your left collarbone, so that the forefinger is in line with the collarbone. Put your left arm over the right. Pull your arm downwards (following the left elbow) and turn your head in the opposite direction and upwards. Breathe freely. Do the stretch also on the other side.

5a

Hold the stretching position for 10-15 seconds.

5b

Repeat the stretch 2 times on each side.

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