Cervical injuries can range from minor muscle strains to serious conditions involving paralysis of the spinal cord. Although many are associated with trauma to the neck, some can arise simply from poor posture or sleeping in the incorrect position. Specific injuries affecting the neck include strains, sprains, disc herniation, fractures, muscle spasms or pinched nerves. For most minor cases, resolution of symptoms can be achieved through exercises involving strengthening and stretching of the neck muscles.
Range of Motion Neck Stretches
These exercises direct your neck through a full range of motion to improve mobility, alleviate muscle spasms and decrease stiffness. For each stretch, hold for five seconds and do 10 repetitions. The first stretch is neck flexion and extension. To perform this exercise, sit or stand with your head facing forward. Slowly bring your chin to your chest. Hold and then extend your neck by tilting your head backward. The next exercise is neck side bends. Start with your head facing forward. Slowly bring your right ear down to your right shoulder and hold this position. Then bring your head down to your left shoulder and hold again. The final stretch is neck rotations. Again, begin with your head facing forward. Slowly turn your head toward your right side as if you are trying to look over your shoulder. Hold and then move your head toward your left side.
Chin Tucks
Sit or stand with your head facing forward. Move your head backward slightly and tuck your chin into your neck to create a "double chin." Hold this tucked position for five seconds and do five repetitions. As you do this exercise, remember to maintain good posture and do not allow your head to tilt up or down.
Scapular Retraction
Sit or stand with your elbows bent and held next to your body. Slowly bring your elbows behind your body and push your shoulder blades toward one another. Hold this position for five seconds and then return your arms to the starting position. Repeat 10 times and do three sets.
Isometric Neck Exercises
Isometric neck exercises are somewhat similar to range of motion stretches, except instead of moving your neck through its complete range of motion, you will be keeping it in a stationary hold. For each exercise, hold for three seconds and do 10 repetitions. Begin these exercises with your head forward and neck straight. To do the first exercise, isometric neck flexion, position your hand on the top of your forehead. Press your head forward against your hand. Hold and then relax. For the next exercise, neck extensions, interlock your fingers and put your hands on the back of your head. Push your head backward into your hands. Hold and then relax. To do neck side bends, position your hand on the right side of your head. Push your head down toward your right shoulder. Hold and then relax. Repeat on the left side. To perform neck rotations, position your hand on the right side of your head. Push your head to the right as if you are looking over your shoulder. Hold and then relax. Repeat on the left side.
Warning
The treatment for cervical injuries varies according to the type of injury. Traumatic neck injuries, no matter how minor, should be evaluated by your doctor. If you have experienced a traumatic neck injury, do not attempt to move your neck until you have received medical attention. Doing so may worsen your condition or even lead to paralysis.
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