A ruptured or herniated disk in the neck occurs when the soft jelly center of the spinal disk, called the center nucleus, ruptures through the outer disk edge. This results in nerve pressure, numbness and weakness. Physical therapy exercises can help ease pain, relieve pressure on the ruptured disk and stretch out the neck and upper spine.
Extension
Position a pillow beneath your stomach. Lie face down with your forehead pressed onto the floor. Hold this position for about five minutes. Lift yourself up on your elbows and balance on them for another five minutes. Lower yourself to the floor and lie flat on the ground again for approximately one minute. Press your hands onto the floor and arch your upper body upward slightly, keeping your hips and legs on the floor. Repeat up to nine times.
The Prone
Lie on your stomach with your arms stretched out above you. Carefully rest yourself on your forearms and hold for at least 30 seconds. Work your way up to five minutes if possible. When you can assume this position without pain, carefully lift yourself up onto your hands as if you are doing a pushup. Hold for a few seconds and then slowly return to the floor. Repeat nine times. Do both exercises every two hours.
Corner Exercise
Stand about two feet away from an inverted corner of a wall. Position your feet together and place your forearms on each side of the corner, lifting your elbows until they are as high as your shoulders. Lean into the wall until you feel a stretch in your neck and shoulders. Hold for as long as one minute and then carefully return back to the starting position. Repeat at least three times.
Side-to-Side Stretch
Lie on your back in a comfortable position with your arms resting at your sides. Turn your head to the left, bringing your chin toward your shoulder. Hold the exercise for about 20 seconds. Push your head even farther to the side with your hand if you want to intensify the exercise. Carefully return your head back to the starting position and swivel to the left. Pause again for 20 seconds. Do up to five repetitions on each side.
References
- SpineUniverse: Video Series: Daily Neck Exercises
- Summit Medical Group; Herniated Disk Rehabilitation Exercises; Tammy White, Phyllis Clapis; 2009
- SpineUniverse: Video Series: Exercises for Herniated Disc
- American Academy of Orthopaedic Surgeons; Herniated Disk; July 2007
- Spine-Health; Neck Stretches; Gavin Morrison
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