Cervical stenosis is a narrowing of the spinal canal in the cervical -- neck -- region of the spine. When the spinal cord becomes narrowed, it places pressure on the nerves in the spinal canal. This is problematic because the pressure can cause tingling, numbness and pain in the neck, shoulders and arms. If the pressure becomes too intense, your physician may recommend surgery to widen the narrowed canal. Following surgery, exercises to improve range of motion can enhance your recovery process. Before beginning exercises, obtain approval from your physician.
Chin Flexion
The chin flexion exercise helps to stretch your spine following surgery. If your muscles feel tense, perform this exercise in the shower allowing the warm temperature to loosen your muscles. Start by slowly moving your chin in toward your chest, touching it to the chest if possible. Hold the folded-forward position for 10 seconds, then lift the head in the opposite direction, looking up toward the ceiling. Hold this position for 10 seconds, then return to your starting position. Repeat this exercise five times.
Side-to-Side
The side-to-side stretch helps to relieve muscle tension in the side of the neck. Start by tilting your head to your left side, as if your left ear is reaching toward your left shoulder. Hold this position for 10 seconds, then release. Stretch the right ear toward your right side in the same fashion, holding the position for 10 seconds. Continue to repeat the exercise five times on each side.
Head Swivel
Head swivel exercises should be performed when you experience muscle tension in the sides of your neck. Begin the exercise by turning your head to the right so that you feel a stretch, but do should not stretch to the point of pain. Hold this position for 10 seconds, then repeat these steps for the left side. Finish the movement by looking forward and lifting your shoulders up and down a few times to relax your muscles, repeating the exercise three times on each side.
Shoulder Rolls
When you experience cervical spinal stenosis, you may feel tension in your shoulders due to neck pain. To relieve this pain, you can practice shoulder rolls. Start by rolling your shoulders back, making small circles, then increasing the size of the circles. Repeat the exercise 10 times. Reverse the motion, making smaller circles in the opposite direction, then increasing the circle size for 10 repetitions. Rest and repeat for an additional set both ways.
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