The cervical spine contains numerous movable and important structures. Keeping the c-spine healthy is important in preventing disabling conditions such as nerve entrapment, pain and neck restriction. With so many movable parts, the cervical spine is susceptible to restriction due to injury and non-use. All the nerves of the body transverse the cervical area, entrapment of these nerves lead to paralysis and pain in all areas of the body. Cervical exercises keep the neck mobile, thereby reducing the risk of these painful and debilitating conditions.
Stretching
When neck muscles contract the contracting muscle reduces movement between the structures in the neck. This reduction in movement will lead to overall neck restriction and cause pressure on nerves. Stretching exercises relieve the pressure from tight muscles and frees up the neck structures. Nicholas Institute of Sports Medicine and Athletic Trauma recommends the following neck stretch exercises: the side stretch, performed by bending your neck toward one side and putting slight pressure on the opposite side of your head with your hand until you feel a slight tension. Hold this for six seconds, repeat three times, and then perform on the opposite side three times. The forward stretch is performed by lowering your head until your chin is close to your chest, lace your fingers and place your hands on the back of your head until you feel a slight tension in the muscles on the back of your head. The rotation stretch is performed by turning your head as if you were looking over your shoulder until you feel slight tension, hold for six seconds, repeat three times and repeat on the other side.
Strengthening
Isometric exercises are a safe and efficient way to strengthen the neck muscles. According to Shomir.org the best isometric exercises are neck flexion: Sit facing forward, head straight. Put your palm against the forehead and push your forehead into your palm for five seconds. Do five reps and three sets. Neck extension: Lace your fingers together and put them behind your head. Press the back of your head into your palm for five seconds. Do five reps and three sets. Neck side bend: Put your hand at the side of your temple and press your head into the palm of your hand for five seconds. Do three sets of five on each side.
Warnings
Nicholas Institute of Sports Medicine and Athletic Trauma advises not to perform any neck exercises if you are experiencing neck pain with numbness radiating to your chest, shoulder or arm. If pain is following trauma or fever or if you experience any of these symptoms contact your doctor for proper evaluation
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