The cervical spine consists of the upper seven vertebrae. These vertebrae sit one on top of the other. Cervical discs, made primarily of collagen and cartilage, sit between each vertebrae and act as shock absorbers for the spine. Through the cumulative effect of supporting the weight of the head, poor posture, or trauma, the discs can thin, bulge, or rupture, causing pain. Stretching and extension exercises can improve flexibility and posture, resulting in reduced pain.
Side to Side Tilt
This stretching exercise can reduce stiffness in the muscles that support the cervical spine. Stand or sit up straight, maintaining good posture. Keep your abdominal muscles pulled in. Look straight forward and slowly tilt to the left side until your head is halfway to your shoulder. Stop when your muscles tighten slightly. Hold for five seconds. Return your head to the starting position and repeat, tilting your head toward your right shoulder. Do five to 10 repetitions per side three times a day.
Side to Side Rotation
This is also a stretching exercise which can improve range of motion and reduce stiffness and pain. Stand or sit upright. Slowly turn your head to the left side, just until you feel resistance in your neck muscles. Hold this stretch for five seconds. Return to the starting position and repeat the movement, turning to the right side. Do five to 10 repetitions three times daily.
Front to Back Tilt
If you work at a computer or do other office work your head is often tilted forward, causing neck strain. This exercise helps with range of motion and maintaining proper spinal position.
While seated in a supportive chair and maintaining good posture, tilt your head slowly back until you are facing up toward the ceiling. Be careful not to overextend your head. Hold this position for five seconds, feeling the stretch. Return slowly to the starting position. Do five to 10 repetitions three times a day.
Forward Resistance Exercise
This exercise strengthens and stretches the large muscles on the back of the neck which provide support for the cervical vertebrae. Standing or sitting in an upright position, place both hands flat on your forehead. Push forward with your head while resisting with both hands. Hold for a few seconds. Release. Do five to 10 repetitions three times a day.
Upper Neck Nodding
This move is good for counteracting the effects of bad postural habits on the upper cervical vertebrae.
Lie flat on your back looking straight up toward the ceiling. Rotate your head forward to rock your neck toward your chest. Do not lift your head off your chest until you feel resistance in your upper neck. Hold this stretch for three to five seconds. Do five to 10 repetitions three times daily.
