The cervical vertebrae is a sensitive location to suffer from an acute or chronic condition. A severe injury to the cervical vertebrae could result in paraplegia or even death. Knowing the correct anatomy, recognizing the symptoms and performing the right exercises can get your neck back to a healthy state.
Anatomy
Each vertebrae is made up of the body, lamina and spinous process, states "Anatomy and Physiology" by Kenneth Saladin. The body is the large portion that stacks against the next vertebrae, the lamina extends out from the body and attaches to the spinous process. The spinous process is the part that you feel through your skin on your back. A disc separates the vertebrae form one another providing a cushion between each vertebrae to keep pressure off of nerves. The cervical spine allows the head to move side to side and back and forth. There are five main muscles that work on the neck: sternocleidomastoid, trapezius, scalenes, splenius capitis and cervicis and semispinalis capitis.
Signs and Symptoms
When a disc protrudes from between two vertebrae, extra pressure is placed onto the nerve that extends from the spinal cord through the vertebrae. This can cause radiculopathy, according to "Foundations of Athletic Training" by Marcia Anderson, Susan Hall and Malissa Martin. When a cervical disc is affected, you might feel pain that radiates to the shoulder or arm.
Management
Upon injury, rest is the first thing recommended states "Foundations of Athletic Training." A cervical collar might be used, along with anti-inflammatory medications, traction and medicinal injections. As pain subsides, exercises to strengthen and improve range of motion can be done.
Neck Stabilizing Exercises
Stabilization occurs when the muscles acting on the injured vertebrae are strengthened. Focus should be paid to increasing the strength of the larger muscles of the neck. A standing dumbbell shoulder shrug can help strengthen the neck muscles, states the American Council on Exercise (ACE). Stand with feet placed hip width apart, holding a dumbbell in each hand. Raise shoulders briefly, then lower. Another exercise, termed ""superman, can strengthen the neck muscles. Lying on the floor face down, lift the arms and legs up as if you are flying. Hold for a few seconds, then relax and repeat. These exercises can be performed 10 to 12 times for three sets.
Core Stabilizing Exercises
The core muscles are considered to be any muscle that helps to support the spine. These include neck, back and abdominal muscles. The plank is a good beginner exercise, according to ACE fitness. To begin, lie face down. Lift yourself up with weight supported on toes and forearms. Your elbow should be directly in line with your shoulder. If you are not strong enough to use your toes, knees can be used for support. Hold this position for five to 10 seconds. Repeat for two to three sets of eight repetitions. Avoid holding your breath while preforming this exercise.
Range of Motion Exercises
Maintaining range of motion and flexibility is extremely important for the cervical vertebrae. ACE Fitness recommends using stretching to increase lateral flexion and neck flexion. To stretch the neck laterally, gently push one ear toward your shoulder and hold. Repeat on the other side. To stretch the neck for flexion, look down until you feel a slight stretch. Stretches should be held for 20 to 30 seconds and can be repeated several times throughout the day.
References
- "Anatomy and Physiology"; Kenneth S. Saladin; 2004
- "Foundations of Athletic Training"; Anderson, Marcia K., Hall, Susan J., Martin, Malissa; 2005.
- ACE Fitness: Ab Exercises
- ACE Fitness: Shoulder Shrug
- ACE Fitness: Neck
