A bulging disc is a condition that occurs when the cushions between the vertebrae that make up your spinal cord bulge and place pressure on the nerves in your back. This can cause pain, stiffness and the inability to move your head through its full range of motion. When this occurs, your doctor is likely to prescribe exercises that help ease the pressure on your nerves. Check with your doctor before starting any of these exercises to ensure that they're right for your condition.
Chin Tuck
Lie on your back with your knees bent and the soles of your feet on the floor. If necessary, you can place a pillow under your head. Place your hands by your sides. Gently tuck your chin in toward your spine and nod your head to rotate it forward slightly and move your chin toward your Adam's apple. Hold this position for about 10 seconds and relax.
Shoulder Blade Squeezes
Stand with your feet about shoulder-width apart and your hands by your sides. Bend both elbows until your forearms are parallel to the floor. Pull both elbows toward your back as if you were trying to touch them together behind your back. This motion will squeeze your shoulder blades together. Hold this position for about five seconds and relax.
Shoulder Shrugs
Stand in front of a mirror with your feet about shoulder-width apart and your hands resting by your sides. Keep your head still and slowly lift both shoulders at the same time as if you were trying to touch your ears with your shoulders. Hold this position for a couple of seconds and relax. Lift your shoulders as high as they will go when performing this exercise, but keep your head stationary throughout. Repeat 10 times.
Scaleni Stretch
Sit in a chair with both feet flat on the floor and your shoulders positioned directly over your hips. Keep your eyes looking ahead and slowly bend your head toward your right side as if you were trying to touch your ear to your shoulder without moving your shoulders. Hold this stretch for about 10 seconds and relax. Repeat 10 times on each side.
Member Comments