Your neck is made up of seven bones, or vertebrae, that act to stabilize and support the neck. Between these cervical vertebrae are soft, round pieces of cartilage called discs that function to absorb pressure. Sometimes, these discs can rupture and leak out into the spinal canal, causing neck pain as well as a host of other symptoms. Physical therapy is commonly recommended as a first-line treatment for herniated discs, and includes both stretching and strengthening exercises. According to the New York University Medical Center, 90 percent of individuals will be able to recover from a herniated disc using conservative measures alone.
Chin Tucks
The purpose of this exercise is to strengthen the muscles located deep within your anterior neck, which will help to support the neck and reduce pressure on the disc. Begin by sitting with your head forward. Bring your chin toward your neck to create a "double chin." Your chin should move directly back during this movement; do not allow your head to move up or down. Hold for two seconds and do 10 repetitions. For a more advanced form of this exercise, lie down on your back. Perform a chin tuck and then lift your head up off the ground. Your neck should be straight during the entirety of this exercise. Hold for five to 10 seconds and bring your head back down to the ground. Do 10 repetitions.
Neck Flexion and Extension
These exercises are beneficial for reducing neck stiffness associated with a herniated disc. Begin by sitting with your head forward. Extend your neck by slowly bringing your head backward until you feel a stretch in the front of the neck. Bring your head up to the starting position. Then, flex your neck by lowering your chin down to your chest until you feel a stretch in the back of the neck. Repeat 10 times in each direction. For a more advanced exercise, trying combining neck extensions with chin tucks by performing a chin tuck and then extending your neck backward.
Neck Rotation
Neck rotations are also helpful for reducing any stiffness in your neck. Begin by sitting with your head forward. Slowly turn your head to the right as if you are trying to look over your shoulder. Turn until you feel a stretch in the left side of your neck. Then, slowly turn your head to the left as far as possible. You should feel a stretch in the right side of your neck in this direction. Do 10 repetitions on each side. To feel an even greater stretch, as you are facing the right side, place the index and middle fingers of your right hand on the left side of your face and push your head toward your shoulder. Repeat on the other side.
Neck Side Bends
This exercise will stretch the trapezius muscle and is beneficial for reducing neck stiffness as well. Begin by sitting with your head forward. Slowly bring your right ear down to your shoulder until you feel a stretch in the left side of your neck. Bring your head back up to the starting position. Repeat on the left side. Do 10 repetitions on each side. A more advanced version of this exercise can be done by placing your hand on the top of your head and then using it to pull your head down toward the shoulder.
Scapular Retraction
Scapular retractions strengthen the muscles of the upper back and shoulders, which in turn will help to support the neck and take pressure off the disc. This exercise can be done sitting or standing. To do this exercise, bend both elbows at a 90-degree angle and hold them close to your sides. Retract your shoulder blades by pushing them together. Hold for five seconds and do 10 repetitions. You should feel a burn between your shoulder blades if this exercise is performed correctly.
