Cervical degenerative disc disease occurs when the disks between the cervical vertebrae wear down or become compressed. This may cause no symptoms at all, or the patient may experience pain or weakness in the arms, and stiffness or pain in the neck. This disorder usually occurs as a result of the normal aging process or an injury to the cervical spine. According to Dr. Peter F. Ullrich, at Spinehealth.com, surgery is considered a last resort for this condition. Most doctors recommend conservative care, encompassing medication, physical therapy and exercise.
Chin-to-Chest Stretch
Sit in a straight-backed chair with your feet planted and your knees bent 90 degrees. Your spine should be neutral and your ears in line with your shoulders. Keep your chest lifted, to avoid slouching forward. Slowly lower your chin to your chest. You should feel a gentle stretch from the base of your skull to the area between your shoulder blades. Hold for 10 seconds then release. Repeat 10 times.
Head Swivel
Sit in a straight-backed chair with your feet planted and your knees bent 90 degrees. Your spine should be neutral and your ears in line with your shoulders. Keep your chest lifted, to avoid slouching forward. Slowly swivel your head left and right as far as it will go. Do not force the turn and keep your upper body stable. Only your head should move. Swivel side-to-side 10 times.
Seated Back Bend
Sit in a straight-backed chair with your feet planted and your knees bent 90 degrees. Your spine should be neutral and your ears in line with your shoulders. Keep your chest lifted, to avoid slouching forward. Slowly lift your chest and arch your upper back until your shoulders touch the back of the chair. Tilt your chin slight upward but do not let your head fall all the way back. If you are unable to swallow comfortably, your head is too far back. You should feel a gentle stretch in the front of your neck. Hold for five seconds and release. Repeat 10 times.
Heat Tilt
Sit in a straight-backed chair with your feet planted and your knees bent 90 degrees. Your spine should be neutral and your ears in line with your shoulders. Keep your chest lifted, to avoid slouching forward. Slowly tilt your head to one side, as if trying to touch your ear to your shoulder. Keep your shoulder stable and do not lean your torso. You can rest your hand on your head, to assist the stretch, but do not pull--just rest into the stretch. You should feel a gentle stretch on the side of your neck. Hold for five seconds and release. Repeat 10 times.
