A herniated disc is a condition that occurs when the gel-like center of a disc in your spine ruptures through a weaker area of your spine. As a result, neck or arm pain may occur. A cervical disc herniation can be treated conservatively using rest, anti-inflammatory medications and physical therapy exercises. Exercises for a cervical disc herniation strengthen, stretch and increase flexibility in your spine and arms. Always consult your doctor before beginning exercise with a cervical disc herniation.
Exercise Ball
Sit on an exercise ball. If you do not have an exercise ball available, sit on the edge of a bed. Slowly bounce up and down on the exercise ball. Complete this exercise for 30 seconds. This exercise is used as a warm-up before beginning any other exercises.
Mini Trampoline
A mini trampoline march is an exercise that can be completed with minimal impact on your joints. Step on the center of a mini trampoline and march slowly. You should be lifting your legs approximately 3 to 4 inches off of the trampoline. Complete this exercise for 30 seconds. If a mini trampoline is not available, march in place on the ground. Make sure you are wearing athletic shoes.
Wall Stretch
Place your shoulders and arms firmly against a wall. Slowly move your hips so that they reach the wall. Remember, do not force your hips to touch the wall. Only go as far as you can without causing yourself pain or discomfort. Complete two sets of 10 repetitions daily.
Mat Stretch
This exercise can be completed using an exercise mat or by lying on a hard surface. Lie flat on your back, and allow your legs to stretch out as far as they can. Hold this position for a few minutes. If you cannot hold this position for a few minutes, hold it for as long as you can. Your spine will naturally adjust itself in this position.
Knee Stretch
A knee stretch is performed lying flat on your back on the ground or on an exercise mat. Bring one of your knees up, using your arms. Pull your knee towards your chest. Hold this position for a few seconds. Lower your leg and repeat the same exercise, using your opposite leg. Complete a set of 10 repetitions on each leg. You can also choose to raise both legs at once.
