Cervical spine extends from the base of the neck until the seventh vertebrae, it is also known as the backbone of the body. It is composed of different anatomic structures, including muscles, bones, ligaments, and joints. Each of these structures has nerve endings that can easily detect painful problems when they occur. The different parts of cervical spine are normally well balanced and able to handle all of the movements, stresses, and strains of the body gracefully. However, when these parts get injured or start to wear out, neck can be a significant source of pain and discomfort.
Over-extension or compression of the cervical spine can also cause stiffness or pain. Cervical spine pain, in turn hampers easy movement of the neck. And exercising is the only best way out to regain its flexibility. Certain exercises that are designed especially for this body part can also help you prevent cervical spine pain to quite an extent. The primary goal of an exercise program for cervical spine is to make the muscles of neck, shoulders, and upper back strong and flexible. Follow the article to know the some of the best exercises that you can indulge in, for cervical spine.
Easy Exercises For Cervical Spine
Cervical stretch is an exercise to flex the cervical spine. In this exercise, gently bring the head forward and try to touch your chest with your chin. Remain in the position for 10 seconds and then take your head back to the original position. Repeat this exercise at least 10 times. This exercise is great for those patients who suffer from pain in the back of neck. It is also known as hypertonic cervical parapinals.
This exercise is a boon for people who suffer from pain in front of neck. It is exactly opposite to the previous exercise. Start with breathe in and breathe out process. Gently bend your head backwards, without raising your shoulder. Stretch to the level that is comfortable for you. Hold the position for 10 seconds. Return back to the straight position and relax. Repeat this exercise 10 times.
Lateral flexion is helpful to those suffering from pain in the side muscles of the neck. While performing this exercise, make sure your shoulders are not raised up. Stand in an upright position, with your shoulders pressed down. Move your neck from left to right slowly and then from right to left. Repeat this exercise 10 times.
Isolated Cervical Flex
This exercise is a variation of the cervical stretch. To start off with this exercise, place your palm against your forehead. Now, gently start pushing your head into the palm. Make sure you do not bend your neck. Exert as much pressure as you can, on the neck muscles. Hold the exercise position for 10 seconds. Repeat the exercise 10 times.
Neck rotation works on the entire cervical spine. It is great for people suffering from any kind of cervical spine problem. To start off, stand in an upright position, place your hands on your waist and turn your neck on the right side. Hold the position for five seconds then slowly start to unwind and rotate your neck towards the left side. Hold and return. Repeat the exercise 10 times.
- The most important thing while performing any exercise is to warm up your body, by following the procedure of breathe in and breathe out for 5 minutes.
- While exercising, the movements should be slow and smooth. If any kind of pain persists, consult your doctor immediately.