Cervical Spine at Home Exercises
It is always a great time to improve your spine health. With the New Year’s mentality, why not make it your resolution this year? To help you on your spine health journey, here are a few exercises to help loosen and strengthen your cervical spine. These are all easy exercises you can do at home with no equipment and all together will only take a few minutes of your time. Try to do them daily for the greatest benefit.
CHIN TUCK: Slowly draw your head back so that your ears line up with your shoulders. Keep chin tucked for 3-5 seconds. Repeat 5 times.
LEVATOR SCAPULAE STRETCH: Place your arm behind your back and use your other hand to pull your head downward and towards the opposite side. You should be looking towards your opposite pocket of the target side. Hold this position for 30 seconds, then switch sides. Do this 3 times per side
UPPER TRAP STRETCH: While sitting in a chair, hold the seat with one hand and place your other hand on your head to assist in bending your head to the side. Bend your head towards the opposite side of the hand that is holding the chair seat. You should feel a stretch to the side of your neck. Hold this position for 30 seconds, then switch sides. Do this 3 times per side
RHOMBOID AND MIDDLE TRAP STRETCH: Interlace your fingers and then draw your hands forwards until a stretch is felt along your upper back. NOTE: You can vary the angle of your arms downward to stretch different muscle fibers along your back. Hold for 30 seconds and repeat for a total of 3 stretches.
SCALENE STRETCH: Place your hand overlapping your opposite clavicle/collarbone. Next, tilt your head upwards and away from the affected side, lifting your ear to the ceiling until a gentle stretch is felt along the front and side of your neck. Hold this position for 30 seconds, then switch sides. Do this 3 times per side
Please remember these are general recommendations and not geared specifically to your diagnosis.
Want more information about these exercises or additional options? Call our office and schedule an appointment with Dr. Mulholland or our physician assistant Kylie.
