Spinal stenosis refers to a narrowing of the spinal cord or spinal cord openings, resulting in pain, weakness or numbness, according to MedlinePlus. Although medications are helpful in relieving many symptoms of spinal stenosis, neck exercises will help restore full motor function along with the help of a licensed physical therapist.
Arm Roll
One exercise that works the muscles supporting your neck is known as the arm roll. According to Dr. Jon Greenfield of Orthomd.net, the trapezius muscle is commonly associated with neck problems, and strengthening this muscle will help alleviate neck pain. Holding your arms out to your sides, move them in five full circles forward. Repeat with five full circles backwards. As you move your arms you can feel the muscle contracting.
Curl-ups
Curl-ups exercise your neck and back simultaneously. Lying on the floor with your back to the ground, place your arms at your sides. Bend your knees and tilt your pelvis behind you to ensure that your back is completely flat on the floor. Slowly raise your head off of the floor followed by your shoulder blades until they are both in the air, and hold for the count of five. Return to starting position and repeat for up to five repetitions. As time passes, you may be able to increase your repetitions to 10.
Shoulder Shrug
Shrugging your shoulders may not seem like exercise, but it actually works your neck muscles helping restore strength. Standing straight with your arms hanging at your sides, lift your shoulders upwards toward your ears. Hold them for the count of five and then relax back to your starting position. After the count of three repeat your shrug, performing up to five repetitions. Greenfield states that repetitions can be increased gradually as long as you are able to tolerate them.
Head Press
Applying pressure to your head will help to stretch neck muscles, allowing for improved flexibility. Placing your hands at the back of your head, gradually increase pressure forward without moving your head or neck. This provides resistance training to your neck, according to Greenfield. Hold the pressure for the count of five and then release, counting to three. On the count of three repeat the process, up to five repetitions.
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