Cervical stenosis is a condition that occurs when the spinal column in your vertebral column narrows, resulting in pressure being placed on your spinal cord. This condition can occur as a result of injury or accident, but can take years to manifest itself through symptoms that include neck pain; weakness, pain or numbness in your arms and legs; clumsiness; sensations like burning or tingling in your arms or legs and even incontinence. While your doctor may prescribe exercises to help treat this condition, you should be sure that you talk to him before starting any exercise program to treat these symptoms.
Curl Up
This exercise is designed to help strengthen the musculature of your neck, back and abdomen. It is performed by lying down on your back on an exercise mat or the floor. Bend your knees at about a 45-degree angle and keep both feet flat on the floor. Keep your arms by your side and use the muscles of your abdomen and neck to lift your shoulders, head and neck off the floor. Hold for about 5 seconds and then repeat as directed by your doctor.
Back Flexion/Knees To Chest
Lie down on the ground or an exercise mat and slowly bend both knees until your feet leave the floor. Use both arms and hug both knees simultaneously while pulling them toward your chest until you feel a stretch in your buttocks and lower back. Hold for about 30 seconds while consciously thinking about relaxing the muscles being stretched and then return to the starting position. Repeat for 10 repetitions or as directed by your physician.
Standing Back Extension
This exercise is thought to help decompress your spine to alleviate some of the pain associated with cervical stenosis. Stand with both feet about shoulder-width apart and place both hands on your hips. Tilt your head backwards as if you were looking at something on the ceiling and press forward with your hands while bending your back until you feel a stretch in the front of your neck and abdomen.
Alternate Arm and Leg Lift
You may want to place a rolled-up towel under your forehead when performing this exercise. Lie down on the floor on your stomach with both arms stretched over your head and your legs resting comfortably. Place a pillow under your stomach to prevent hyperextension of your back and lift one arm and the opposite leg off the ground at the same time. Hold them several inches off the ground for 5 seconds and then repeat on the other side. Continue repeating this exercise while alternating sides for the prescribed number of repetitions.
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