A herniated cervical disc occurs when the gel-like material inside the spinal disc seeps out, pressing on a spinal nerve. The cervical spine extends from the base of your skull down to your shoulders. Resting in the cervical spine are nerves that lead to your neck, arms, wrists and hands, so a herniated cervical disc can cause you to experience pain and tingling in these areas. With the approval of your physician, stretch the neck area to improve flexibility and range of motion while reducing pain.
Flexion Stretch
This exercise helps to stretch the back of the neck where a herniated disc can occur. This exercise can be performed while standing or sitting, depending upon what is more comfortable for you. Slowly and gently bend the head forward, pulling your chin in toward your chest. You should feel the stretch in the back of your neck. Hold this position for 15 to 30 seconds. Lift your head back up slowly, and repeat the exercise three times.
Lateral Flexion
The lateral flexion exercise helps to stretch the cervical vertebrae at the base of the neck that can be affected by a herniated disc. To perform this stretch, gently and slowly move your right ear toward your left shoulder, stretching as far as you can without pain. Imagine your ear is reaching toward the shoulder and keep the shoulders completely still as you feel the stretch specifically in the side of your neck. Hold this position for 15 seconds, then release the stretch. Repeat on the opposite side, stretching the left ear toward the left shoulder.
Chin Tuck
The chin tuck helps to stretch the front of the neck, where the cervical nerves are affected. To perform, stand in front of a mirror with your back straight and your shoulders pulled back. Pull your chin in toward your neck, feeling the stretch in the front of your neck and on the sides of your neck. Hold this position for two seconds, then release the stretch. Repeat 10 times if you are able to complete the stretch without pain.
Shoulderblade Squeezes
Because the cervical vertebrae extend to the upper back, a cervical herniated disc can cause pain and tightness in the shoulders. To stretch these muscles, touch your hands to your shoulders, then pull your elbows back, feeling your shoulder blades touch as you do. Hold this position for five seconds, then release the stretch. Repeat 10 times as you are able.
References
- Mayfield Clinic; Herniated Cervical Disc; April 2009
- Spine-Health; Conservative Treatment for a Cervical Herniated Disc; Dr. Richard Staehler; Jun. 17, 2002
- Princeton Brain & Spine Treatment: Cervical Disc Herniation Symptoms and Treatment
- PhysioAdvisor: Cervical Disc Bulge
- San Diego Center for Spinal Disorders: Disc Herniation
- Spine-Health; Back Pain Relief; Dr. Peter Ullrich; Jun. 15, 2009
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