HERNIA CERVICAL: 7 EJERCICIOS para que CAMBIARÁN tu cuello para SIEMPRE

RECEIVE ALL MY VIDEOS IN YOUR EMAIL EVERY WEEK 👉🏻 https://fisioterapiatualcance.com/new... 📌 VIDEO OBJECTIVES ✅ Improve cervical mobility by reducing stiffness and neck straightening. ✅ Relieve pain caused by cervical hernia or protrusion through safe exercises. ✅ Strengthen deep muscles and trapezius muscles to stabilize the cervical spine. ✅ Learn traction techniques and isometric contractions to reduce disc compression. 📌 BENEFITS OF THE EXERCISE This routine is designed to offer immediate and lasting relief in cases of cervical hernia or protrusion. The proposed exercises not only help reduce pain and accumulated tension in the neck area, but also contribute to restoring cervical lordosis, improving posture, and reactivating muscles that have become dormant due to a sedentary lifestyle. Additionally, by working on isometric strength and controlled traction, joint stability, proprioception, and a feeling of lightness in the neck are improved. 📌 DESCRIPTION Do you have a cervical hernia or protrusion that's bothering you? Don't worry, you don't need to move to a monastery or live hanging from a tree. Today I bring you a short but extremely effective routine to relieve neck pain, improve mobility, and strengthen the deep muscles of the neck. With this routine, you'll be able to restore the natural curve of your cervical spine (yes, that lost lordosis your neck misses), reduce pressure on the discs, and awaken those forgotten muscles that hold your head up all day while you're all wrapped up in Netflix. What do you need? No futuristic machines, just three things: a towel, a sofa, and a backless stool. From there, we'll work with strategic movements that combine assisted neck extension, a double chin, controlled lateral flexion, isometric exercises, and a delicious cervical traction to finish. The key points of the session: ✔ Low cervical extension with a towel: perfect for regaining mobility and combating cervical rectification. ✔ Double chin with and without support: the star exercise for activating the deep muscles that stabilize your neck. ✔ Combined lateral flexion: gentle lateral mobility without lifting your neck from the wall. ✔ Isometric exercises with manual resistance: controlled work to strengthen without sudden movements. ✔ Trapezius strengthening: because if you don't train them, they complain... a lot. ✔ Towel cervical traction: the icing on the cake to decompress the area and finish with a feeling of total relief. This routine not only helps relieve pain and dizziness, but also prevents relapses and improves your posture so you don't look like you're leaning forward, like you're searching for WiFi. Plus, all the exercises are adaptable: if you feel discomfort, reduce the amplitude or intensity. Your body rules here, not your ego. If you've made it this far, you're one of those who care about their health. I recommend doing this routine 2 to 3 times a week, being consistent, and sharing the video with whoever needs it. Because yes, sharing your health is cooler than sharing memes. 📌 DOSAGE ✔ Towel neck extension: 8-10 reps per variation, holding each position for 3-5 seconds. ✔ Double chin (without towel): 5 reps, holding for 4-5 seconds. ✔ Towel double chin (isometric): 5 reps, 5-second contraction. ✔ Lateral flexion + double chin: 5 reps per side, holding for 3 seconds. ✔ Hand isometrics (rotation): 5 repetitions per side, 4-5 seconds each. ✔ Trapezius (supported): 8-10 repetitions, alternating relaxation and contraction. ✔ Towel cervical traction: 3-5 repetitions, holding the traction for 8-10 seconds. 0:00 INTRO 0:26 LOWER NECK EXTENSION WITH TOWEL 4:08 DOUBLE CHIN UP AGAINST WALL 6:24 DOUBLE CHIN UP WITH TOWEL (ISOMETRIC) 9:12 LATEROFLEXION + DOUBLE CHIN UP AGAINST WALL 13:00 ISOMETRIC CERVICAL ROTATION WITH HAND 16:12 STANDING SHOULDER RAISE (TRAPEZIUS) 19:28 CERVICAL TRACTION WITH TOWEL ON THE SOFA 22:25 CLOSING OUT This video is for educational and informational purposes only and does not replace the evaluation or treatment of a healthcare professional. If you have a herniated disc or any other medical condition, consult a specialist before performing these exercises. Be sure to listen to your body and stop any movement that causes pain or discomfort. Improper execution of the exercises or lack of supervision can pose risks. The author of the video is not responsible for any injuries resulting from the practice of this routine.