Cervical Spine Exercise
Cervical is one of the common spinal problem toady, following are the some Cervical Spine Exercise for stay to fit.
- Stand or sit erect with chin tucked in close to chest. Turn head slowly to right trying to bring your chin over your right shoulder. Hold for three seconds; rotate head back to center position. Pause, Repeat in opposite direction. Repeat entire sequence 5 times.
- Push chin downward, trying to touch it to your chest, without causing too much strain. Pause. Slowly lift head backward as far as possible without straining. Pause. Repeat 5 times.
- Bend your head slowly to the right, trying to bring your right ear to your right shoulder. Pause. Return slowly to center position. Pause. Repeat in opposite direction. Repeat sequences 5 times.
- Roll your head clockwise in as wide a circle as possible (up, to the right, down, to the left) for three complete circles. Do the same in the opposite direction (counterclockwise). Pause. Repeat sequence 3 times.
Shoulder shrug :
Stand erect, arms held loosely at side. Breathe deeply as you lift your shoulders first as high and then as far back as they will move. Breathe out as you lower your shoulders to the starting position and relax. Repeat 20 times, at least twice a day. Build up this routine to 50 times, twice a day.
Upper back stretch :
Sit erect. Place hands on shoulders. Try to cross your elbows by bringing your right arm to the left and left arm to the right, until you feel the stretch across your upper back. Return to starting position, drop your hands and relax. Repeat 10 times.
Pendular exercise :
Hold a 1- to 2-pound weight in your hand. Bending knees slightly, bend forward at waist and hold onto a table with other hand. Allow your arm to dangle freely. (A) Swing arm laterally across body (to the right and left) for 1 minute, keeping your elbow perfectly straight. (B) Then swing arm backward and forward for 1 minute. (C) Then swing arm in a gradually increasing circle clockwise for 1 minute. (D) and finally, repeat (C) counterclockwise.
Climbing the wall exercise :
Face the wall. Keeping your elbow straight, “walk” your fingers up the wall as high as you can go. (Do not shrug or hunch your shoulder or tilt the upper half of your body.) Repeat 10 times each time trying to “walk” a little higher. Turn your body slightly and repeat 10 times. Continue gradually turning your body and repeating the exercise until you are at a right angle to the wall. Perform this exercise for 10 minutes, 2 or 3 times a day.
Resisted flexion (neck):
Stand or sit erect. Place one hand on top of the other on your forehead. Push your head forward against the heel of your hand, without moving your head. Hold for a count of 10 (approx. 7 seconds). Relax. Repeat 3 times.
Resisted extension (neck) :
Stand or sit erect. Clasp your hands behind your head-not your neck. Push your head backward against the resisting hands, without moving your head. Hold for a count of 10 (approx. 7 seconds). Relax. Repeat 3 times.
Resisted side bend :
Stand or sit erect. Place your right hand on the right side of your face, Push your head sideward against your hand, without moving your head. Hold for a count of 10 (approx. 7 seconds). Relax. Repeat in opposite direction (i.e., left hand on left side of face). Repeat sequence 3 times.
Resisted rotation :
Stand or sit erect. Place your right hand on right temple an your left hand on the left side of the back of your head (your hands should be diagonally opposite). Attempt to look over your right shoulder, resisting the movement of your head with your hands. Hold for a count of 10 (approx. 7 seconds). Relax. Repeat in opposite direction, with left hand on left temple etc. Relax. Repeat sequence 3 times.
Resisted flexion (shoulder) :
Stand or sit erect. Raise both forearms in front of body, parallel to ground, with elbows bent. Intertwine fingers and pull. Hold for a count of 7 (approx. 5 seconds). Relax. Repeat 3 times.
Resisted extension (shoulder) :
Stand or sit erect. Raise both forearms in front of body, parallel to ground, with elbows bent. Place both palms flat against each other and press. Hold for a count of 7 (approx. 5 seconds). Relax. Repeat 3 times.
Neck retraction :
keeping the rest of the body straight push your chin forward so your throat is stretched. gently tense your neck muscles and hold for 5 seconds. return your head to the centre and push it backwards keeping your chin up. hold for 5 seconds and repeat 5 times.
Neck stretches :
Place your left hand on the far side of your head and your right hand behind your back.
(I) Pull your head toward your shoulder until you feel a gentle stretch.
(II) Hold for 5 seconds.
(III) Switch hand positions and repeat the exercise in the opposite direction.
Levator scapular stretch :
place right hand on the same side shoulder blade. with the other hand, gently stretch head down and away. hold for 5 seconds and repeat 10 times.
Scapular retraction :
with elbows bent to 90 degrees pinch shoulder blades together and rotate arms out , keeping elbows bent. repeat 10 times.
Corner stretch :
standing in the corner with hands just above the shoulder level and feet about few inches from the corner lean forward until a comfortable stretch is felt across the chest. hold for 5 seconds and repeat 10 times.
Lower cervical and upper thoracic stretch :
clasp hands together in front with arms extended. Gently pull the shoulder blades apart and bend head forward. Hold for 5 seconds and repeat 10 times.
Upper cervical flexion : Resisted :
Sitting, lean against wall with towel roll behind the neck. With fingers supporting chin with towel roll behind the neck. With fingers supporting chin and head in relaxed posture. gently nod head while applying resistance with fingers. Do not bend head forward to complete the motiion. Repeat 10 times.
Upper cergical flexion mobilisation :
Lying with neck supported on towel roll and back of head resting on surface, gently nod head by bringing chin towards throat. Try to maintain surface contact with back of head. Repeat 10 times.
HOW TO BE KIND TO YOUR NECK AND SHOULDERS
Keep your chin tucked in (not up) and your neck drawn back. Use a hard chair with support arms. Do not slouch; keep the entire length of your spine up against the back of the chair. Use the arms of the chair to support your arms, which will help prevent undue strain on your neck due to forward thrust.
Keep your chin tucked in (not up) and your neck drawn back. Also try to stand with your lower back flat. Never bend over without bending your knees; this will better enable you to keep your neck and shoulders drawn back and erect.
Do not sleep on your stomach. The preferable way to sleep is on your side. Maintain your neck and head in a normal position by adjusting your pillow accordingly (see illustration), and keep your arms down. If you prefer to sleep on your back, put your pillow under your neck as well as your head. The pillow should support the neck and head in a neutral position. Avoid extension of neck. It is advisable to use bed or a firm orthopedic mattress. You may also use a contoured pillow, instead of trying to manipulate regular pillow under your neck.
Do not lie on a sofa to watch television. Use a firm armchair. Do not use soft, fluffy pillows to prop up your head while reading.
Sit high in the car. Your seat (preferably hard) should not be too far back or too low so that you will not have to stretch up and forward to see over the steering wheel. You may find a polyurethane pad of value in helping to provide support; it should be 1 to 2 inches thick, as wide as your back, and high enough to reach your shoulders.
LIFTING OR REACHING :
Bend your knees and use your leg muscles to lift. Avoid sudden movements. Keep the load close to your body, and try not to lift anything higher than your waist. If you have to reach for a shelf higher than your head, stand on a stool. Try to avoid reaching or looking up for any length of time.
Do not overwork yourself. If you work at a desk all day, get up and move around whenever you get a chance. If may be advisable to do a set or two of your exercises during a break from work.
Massaging the neck and shoulder muscles often relaxes them and also serves to relieve tension and reduce spasm.
Get regular exercise (vigorous walking, bicycling, swimming etc.) once your pain is gone. But always start slowly to give your muscles a chance to warm up before attempting anything strenuous.
SEE YOUR DOCTOR:
If your neck or shoulder acts up…if the pain gets worse… see your doctor; don’t wait until your condition gets too severe.