10 Best Cervical Herniated Disc Exercises & Stretches - Ask Doctor Jo

AskDoctorJo・2 minutes read

Chin tucks, isometric exercises, cervical extensions, and various stretches are beneficial for improving neck posture and alleviating disc issues. These exercises involve holding specific positions for a few seconds and can be repeated multiple times to strengthen and stretch neck muscles.

Insights

  • Chin tucks are a simple exercise that can improve neck posture and address disc problems by holding the chin in for a few seconds, offering a beneficial stretch for the neck area.
  • Isometric exercises for the neck, such as gentle pushes and rotations against resistance, help strengthen muscles without movement, aiding in neck stability and function, emphasizing the importance of controlled muscle activation for neck health.

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Recent questions

  • How do chin tucks benefit neck posture?

    Chin tucks involve tucking the chin in and holding for 3-5 seconds, which helps improve neck posture by strengthening the muscles that support the neck and spine. This exercise can also help alleviate disc issues by promoting proper alignment and reducing strain on the neck muscles.

  • What are isometric exercises for the neck?

    Isometric exercises for the neck involve activating muscles without movement, starting with gentle pushes for 3-5 seconds and gradually increasing intensity. These exercises help strengthen the neck muscles and improve stability, which can be beneficial for individuals with neck pain or stiffness.

  • How can cervical extension using a towel help with disc issues?

    Cervical extension using a towel to stabilize the spine and extend the neck can help alleviate disc issues by promoting proper alignment and reducing pressure on the discs. By performing 5-10 repetitions at each spinal level, individuals can improve neck flexibility and reduce discomfort associated with disc problems.

  • What is the upper trap stretch and how is it done?

    The upper trap stretch involves gently pulling the head towards the opposite shoulder, holding for 30 seconds, and repeating 3 times on each side. This stretch targets the upper trapezius muscle, which can become tight and contribute to neck and shoulder pain. By performing this stretch regularly, individuals can improve flexibility and reduce tension in the upper traps.

  • How do scapular squeezes benefit shoulder blade muscles?

    Scapular squeezes aim to activate shoulder blade muscles by squeezing them back and down for 3-5 seconds, doing 10 repetitions a few times daily. This exercise helps improve shoulder blade stability and strength, which can enhance overall posture and reduce the risk of shoulder injuries. By incorporating scapular squeezes into a daily routine, individuals can promote better shoulder function and prevent muscle imbalances.

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Summary

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Neck Exercises for Posture and Disc Issues

  • Chin tucks are a beneficial stretch and exercise for neck posture and disc issues, involving tucking the chin in and holding for 3-5 seconds.
  • Isometric exercises for the neck involve activating muscles without movement, starting with gentle pushes for 3-5 seconds, gradually increasing intensity.
  • Isometric exercises for neck rotation entail pushing against the hand while turning the head, holding for 3-5 seconds, and alternating sides for 5 repetitions.
  • Cervical extension using a towel to stabilize the spine and extend the neck can help alleviate disc issues, with 5-10 repetitions at each spinal level.
  • Upper trap stretch involves gently pulling the head towards the opposite shoulder, holding for 30 seconds, and repeating 3 times on each side.
  • Levator scapulae stretch requires pulling the head down at a 45-degree angle towards the opposite knee, holding for 30 seconds, and repeating 3 times on each side.
  • Anterior scalene muscle stretch involves pushing down on the collarbone while turning the head towards the ceiling, holding for 30 seconds, and repeating 3 times on each side.
  • Scapular squeezes aim to activate shoulder blade muscles by squeezing them back and down for 3-5 seconds, doing 10 repetitions a few times daily.
  • Side-lying head lifts target neck muscles, lifting the head towards the shoulder while keeping the head supported in a neutral position, doing 10-15 repetitions on each side.
  • Quadruped extension involves lifting the head and back into extension while on all fours, ensuring a pain-free motion and gradually increasing the range of motion.
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