The spine has seven cervical vertebrae, numbered C1 to C7. The cervical vertebrae are smaller than other spinal vertebrae. Cervical vertebrae protect and encase the spinal cord, and enable diverse head movements such as bending backward, forward and rotating. These vertebrae are responsible for moving the head, neck, upper body, diaphragm and wrists, according to SpineUniverse.com. Exercises for C1-C5 can increase the functioning level of muscles that stabilize and support your neck. Check with your doctor before beginning any new exercise regimen.
Head Turns
The first two neck vertebrae, C1 and C2, are the vertebrae most responsible for rotating or turning your neck from side to side, according to Spine-Health.com. Sit upright in a firm chair with your feet firmly on the floor. Slowly turn your head to the right, according to the physical therapy site at ThePhysiotherapySite.co.uk. Hold this position for five seconds. Slowly return your head to center position. Relax for 10 seconds. Repeat this movement five more times to the right side. Return your head to center position. Relax for 10 seconds. Repeat this exercise to the left side another five times.
Double Chins
The C-5 helps move the neck forward and backward. Forward movements are known as flexion while backward movements are called extensions. Doing an exercise called chicken tucks will counteract any tendency for your neck to stick forward. Sit upright in a firm chair. While looking straight ahead, slowly move your chin downward as you draw your head back. As you do this, a double chin will form. Hold this position for 10 seconds. Slowly return your head to the original position. Repeat this movement 10 times.
Prone Nodding
Prone nodding will work on stretching out your upper neck joint area, according to The Physiotherapy Site. Lie on your back. You can place your head on a pillow if lying flat is too uncomfortable. Slowly bring your chin to your chest. Do not lift your head from the surface. You will have a double chin at this point. Hold this position for five seconds. Slowly return your head to the original position. Repeat this exercise five times. If done correctly, you will feel a pull in your upper neck area. As your neck becomes stronger, this exercise can be done while standing or sitting.
Aerobics
Aerobic exercise is especially important for your cervical area, according to SpineUniverse.com. Aerobics, or endurance activities, get the heart beat up for a prolonged period. By doing this, the exercise can provide a number of benefits such as lowering pain levels, aiding with weight management, strengthening muscles, prevent bone loss, lowering stress levels and increasing blood circulation throughout your entire body, according to the American Heart Association. All benefit neck health and pain levels. To gain further health benefits, aerobic activity needs to be done for 30 minutes at a moderately intense level such as walking, bicycling, dancing, gardening, skiing, playing active-play video games, stair climbing or housework. Increasing physical activity like walking instead of driving, taking stairs instead of elevators and playing team sports offer to increase your heart rate and help your neck vertebrae. Dividing the 30 minutes into 10 minute daily increments will work, also.
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