A herniated disc in the neck may cause many symptoms such as headaches, pain down the arm and/or a feeling of pins and needles in one arm. To reduce headaches, exercises that decompress or lengthen the neck may help. A herniated disc is also called a slipped disc, prolapsed disc, cervical disc bulge or disc protrusion.
Chin Tucks with Over Pressure
The chin tucks with over pressure is a neck stretching exercise commonly prescribed to people with a herniated disc in the neck. Start the exercise standing or sitting with your spine in proper posture. This means that your shoulders are retracted slightly, your shoulders are away from the ears and your chest is lifted. Then, place your finger on your chin and gently slide your head back as you apply gentle pressure. Keep your face forward as you retract your neck. Pain should not be felt during this or any exercises for a herniated disc. If the pressure is too much for you, perform this exercise without using your finger.
Seated Neck Flexion
The seated neck flexion is a stretching exercise to elongate your neck. The stretch should be felt in the back of your neck. To start this exercise, sit in a chair with your back straight and retract your shoulders slightly. Then, lower your chin to your chest slowly. The stretch should be mile to moderate. No pain should be felt.
Warrior II
Warrior II is the English name for a yoga posture called in Sanskrit, Virabhadrasana II. This pose and the other warrior poses are named for the warrior Virabhadra, an incarnation of the Hindu god Shiva. This exercise strengthens your lower trapezius muscle to hold the shoulder blades down away from your neck to reduce compression. To do Warrior II, stand with your feet together at the front of a yoga mat. Step your right foot back and turn your toes out. Bend your left knee. Extend your arms out at shoulder level with your left arm pointing straight ahead and your right arm pointing behind you. Rotate your torso so your shoulders, arms and hips align. Turn your palms to face the ceiling and use this action to press your shoulders down with the activation of your lower trapezius muscles. Flip your palms back over and keep your shoulder blades down. Repeat on the other side.
