Cervical stenosis is a condition that often affects older adults, but it can strike at any age. This condition results from the narrowing of the opening that holds your spinal cord in the upper part of your spine. This can place pressure on your spinal cord and cause neck pain, weakness and a burning sensation. You might also experience weakness and pain in your extremities as a result of this condition. While some cases require surgery, many instances of cervical stenosis can be treated with exercises designed to help restore range of motion to your neck.
Scaleni Stretch
Sit in a sturdy chair with your shoulders positioned directly over your hips and your head facing forward. Keep looking forward and slowly bend your head toward your right shoulder while keeping your shoulders as still as possible. Hold this stretch for about 20 seconds and relax. Repeat on the left side. You should try to perform three repetitions of this exercise on each side.
Seated Neck Extension
Sit down in a sturdy chair with your shoulders positioned directly over your hips and your back straight. Use a slow and controlled motion to tilt your head back as far as you can until you are looking directly at the ceiling. Hold this stretch for about 20 seconds and relax. Repeat. When performing this exercise, keep your back as straight as possible.
Seated Neck Flexion
Sit in a sturdy chair with your shoulders positioned over your hips and your back straight. Slowly bend your head forward as though you are trying to touch your chin to your chest. Keep your back as straight as possible when performing this exercise and use a slow and controlled motion when bending your neck forward. Hold this stretch for 15 seconds and relax. Repeat.
Neck Rotation
Sit or stand with your feet about shoulder-width apart and your shoulders positioned directly over your hips. Turn your head as far as you can to the left side while keeping your eyes level throughout the motion. Continue turning your head until you feel a stretch in the right side of your neck. Hold this stretch for about 10 seconds and return to the starting position. Repeat on the left side. Try to perform 10 repetitions of this exercise on each side.
