A cervical spine, or "c" spine, injury can be more than just a pain in the neck if it's not treated properly. C-spine injuries can result from car accidents, falls or direct collisions in sports. The most common neck injuries cause pain in the muscles and ligaments. Exercises can help increase mobility and strength in your neck following injury. Consult your doctor before beginning exercises with a c-spine injury.
Glide Stretches
Just a few minutes of exercise daily can make a huge difference in your neck's strength and flexibility, according to the National Pain Foundation. Dorsal glide stretches stretch and strengthened the back of your neck. Stand or sit, and look straight ahead. Tuck your chin and slowly glide your head upwards. Glide as far as you can without feeling pain. Hold this position for five seconds. Relax for a few seconds. Repeat three sets of 10 repetitions daily.
Neck Rotations
Neck rotations help to increase your range of motion and flexibility. Start with your chin up, looking straight ahead. Slowly turn your head to one side as far as you can. Once you reach your farthest point, hold this position for a few seconds. Return to the center and then complete the stretch on the opposite side. Complete three sets of 20 repetitions throughout the day.
Forward Resistance
Use your hand to apply resistance to increase the effectiveness of a neck exercises. Complete this exercise while seated or standing. Start with your chin up and head facing forward. Place both hands on your forehead. Move your head forward. Use your hands to gently apply resistance. Hold this pose for a count of five seconds. Relax for a few seconds and repeat. Complete three sets of 10 repetitions throughout the day.
Half Circle Exercise
Neck half circles can help to increase your range of motion and flexibility. Stand up straight and roll your neck until your right ear touches your right shoulder. Roll your neck to the center. Your chin should be dropped towards your chest. Slowly take your left ear towards your left shoulder. Complete one set of 10 repetition on each side. Never stretch to the point of pain.
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