Stenosis is a condition that causes degeneration in the spinal bones. When the cervical -- upper -- spine begins to weaken, you can experience pain, numbness and tingling in the body because the spinal column places extra pressure on the nerves. To alleviate this pain, a physician may recommend physical therapy exercises to strengthen the muscles around the spinal column and enhance flexibility.
Warning
Obtain permission from your physician before beginning head shaking exercises for spinal stenosis. This ensures you do not have symptoms that would make performing the exercises unsafe. Discuss the exercises with your physician and ask for recommendations concerning form and the speed at which to perform the exercises. Although they involve shaking the head, they should not be performed so quickly they cause whiplash or injury. If you experience pain, tingling or numbness performing any of these exercises, stop immediately.
Rotating Neck
This head-shaking exercise involves slow, controlled movements side-to-side to enhance neck flexibility. Stand with your arms at your sides and your shoulders slightly back. Take a few deep breaths to relax your neck and shoulder muscles. Look to your right, stopping when you feel a stretch in the neck muscles. Hold for 20 seconds. Shake your head to look to the left, feeling a stretch on your opposite side. Repeat the stretch 10 times, then repeat as needed throughout the day.
Neck Flexion
Shaking the head forward can strengthen and stretch the muscles on the back of your neck. While seated or standing, slowly lower your head toward your chest. Hold for 20 seconds or shake the head slowly side to side in this position to further stretch the neck. Slowly raise the head to return to your starting position. Repeat 10 times. To increase the difficulty of the stretch, use your hand or a pillow for resistance.
Neck Extension
This exercise strengthens the muscles on the sides of your neck. Place your palm on your forehead as you slowly lean your head back to look toward the ceiling. Apply pressure to the head to enhance the stretch. If you have difficulty lifting your head again, you can use your hands for assistance. Looking to the ceiling, slowly shake your head back and forth, keeping your eyes focused on a certain point. Slowly lower your head back to your starting position. Repeat eight to 10 times.
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