Cervical neck pain may result from degenerative disc disease, a condition were the discs between the vertebrae become worn and compressed. Cervical neck pain may be accompanied by stiffness, muscle weakness and pain or numbness radiating down one or both arms, and can also be a natural result of aging and normal wear and tear; however, postural deficiencies and muscular imbalances can also contribute to the condition. Therapeutic exercises may correct postural issues and reduce cervical neck pain.
Seated Back Bend and Curl
The seated back bend extends your neck and spine to draw your head and neck into the proper anatomical position. The exercise also stretches the chest and draws the shoulders back and down. Sit in a straight-backed chair with your knees bent 90 degrees and your feet flat on the floor. Keep your lower back neutral and your shoulders in line with your hips. Tilt your chin so that your ears are in line with your shoulders. Put your hands on your knees and hinge forward at the hip so that your torso rests on your thighs. Arch your back, puff out your chest and pull your shoulders back. Keep your eyes on the wall opposite you and hold this position for at least 10 seconds. Curve your shoulders and drop your head forward and rest your chest on your thighs. Hold for at least 10 seconds. Repeat the entire sequence twice.
Assisted Chin-to-Chest Stretch
The assisted chin-to-chest stretch lengthens the muscles in the back of the neck. Sit in a straight-backed chair with your knees bent 90 degrees. Keep your lower back neutral, your shoulders over your hips and your ears over your shoulders. Tuck your chin and tilt your head toward your chest. Press one or both hands against the back of your head to assist the stretch. Hold for at least 10 seconds, then release. Repeat five times.
Head Rotations
The head rotations stretch all the muscles of your neck to relieve tightness and maintain range of motion. Sit in a straight-backed chair with your knees bent 90 degrees. Keep your lower back neutral, your shoulders over your hips and your ears over your shoulders. Tilt your head forward in the chin-to-chest stretch. Rotate your nose to your right shoulder, lift your head and turn your face center, then tilt your nose down to your left shoulder. Rotate your face back toward your chest and lift your head back to the neutral position. Repeat four more times then rotate in the opposite direction.
Assisted Side Tilts
The assisted side tilt stretches the muscles on the side of the neck and upper shoulders. Sit in a straight-backed chair with your feet planted and your knees bent 90 degrees. Keep your lower back neutral, your shoulders over your hips and your ears over your shoulders. Slowly tilt right ear to your right shoulder while keeping your torso straight. Put your right hand over your left ear and gently pull your head to assist the stretch. Hold for at least 10 seconds and release. Repeat five times on each side.
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