Dear Cervies, Advice on PT please.

[Jim M2]

What are your 3 favorite exercises to help your cervical spine? Are there any links that show how these are done?

Thanks,
Jim

[mmglobal]

Jim... You are not allowed to have cervical problems!

My cervie problems seem to be easily aggravated by activity. I am the wrong guy to ask about this... but I'm anxiously awaiting more learned responses.

Mark

[cervie queen]

Here goes: There are muscles in your cervical area that need exercises just like any other part of the anatomy. The neck has an amazing amount of movement and it helps to strengthen those muscles by using gentle resistance and repetition. Certainly if you are experiencing cervical problems you should check with a physician and physical therapist. But here are some of the strengthening exercises I use after my six level fusion.
1: Tuck chin in and thrust back out: kid of like a chicken.
2. rotate head side to side
3. Tilt head side to side. Gentle resistance can be applied. Push head against the hand, not hand against the head.
4. roll head in slow steady circles, one direction then the other.
5. I personally have problems with putting chin to chest then looking up, but that is another exercise I've been shown.

All exercises should be done very slowly. I try to do at least 10 reps of each several times a day. No equipment needed.
The majority of movement in the cerivcal area is at the top level of skull to C2.