Exercises for Cervical Radiculopathy

exercises for cervical radiculopathy

Cervical radiculopathy is a common condition that causes pain and numbness in the neck and upper back. In some cases, it can also affect the arms or legs. There are many different types of stretches you can do to help relieve your symptoms.

Neck Stretches

The cervical spine is very delicate, and any sudden or excessive force can cause damage. Use gentle but firm techniques to avoid this when stretching your neck muscles. exercises for cervical radiculopathy 

Start by lying on one side with the head resting comfortably on a pillow or folded blanket.

Place one hand around the base of your skull, just above where it connects with your neck; gently press down while keeping pressure away from any tender spots (like an ear). You might initially feel some resistance as these areas give way under pressure—this is normal! Just keep pressing until you feel some relief in tension along those parts of your neck where there’s been tightness before stretching began. That’s all there is to it! Repeat on both sides until the desired effect has been achieved.

Exercises for Cervical Radiculopathy

The Sewing Stretch

The sewing stretch is a great way to stretch the muscles around your neck and jaw, and it can help relieve pain and tension, which are common symptoms of cervical radiculopathy (a condition caused by inflammation).

Here’s how to do the exercise: First, place both hands on either side of your head with palms facing upward (like you’re holding a baby). Then gently lean forward at an angle so that only one ear is touching the floor or table—this position should feel very stable but not painful. Finally, hold this position for 30 seconds or until it feels uncomfortable; repeat three times daily for best results!

If you find that doing this stretches too far into areas where there isn’t much room for movement (like under your chin), try making little adjustments toward more straightforward stretches first before moving onto more intense ones later on down the road.

Exercises for Cervical Radiculopathy

Turn Your Head to the Side

The technique for this exercise is simple:

Lie on your back with your knees bent and feet flat on the floor. Make sure you are comfortable and maintain good posture throughout the entire exercise.

Place your hands behind your head, palms facing down (this will help keep them steady).

Lift your chin until it’s slightly above horizontal but not so high that it causes strain in the neck muscles or makes breathing difficult.

Chin Tucks

The chin tuck is a simple exercise that can help with neck pain, and it’s also helpful for people with chronic back or neck pain.

Hold your head upright and look straight ahead for 3 seconds, then tuck your chin towards your chest for 3 seconds. Repeat five times, holding each position for 3 seconds before releasing it and moving on to the next.

Exercises for Cervical Radiculopathy

Posture is critical as well.

Keep shoulders back.

Keep the head aligned with the body.

Tuck your chin in, or pull it down if you have a long neck.

Straighten your spine and keep it from slumping backwards (known as lordosis).

Shoulder Blade Pinches

Perform the exercise. Lie on your back with your arms at your sides and palms facing upward. Bend one leg up, so it forms a 90-degree angle with the rest of your body, then extend it to each side until you feel a stretch in your muscles and mild discomfort. Hold for 30 seconds or longer if possible, breathing normally during this time; relax afterwards and repeat ten times per side (alternating legs). exercises for cervical radiculopathy

If pain occurs while performing this exercise: Stop immediately and lie down until the pain subsides; consult a doctor if symptoms persist or worsen over time.*

Exercises for Cervical Radiculopathy

These exercises can help reduce the pain of cervical radiculopathy.

Neck pain is a common problem that affects many people. Cervical radiculopathy is a specific type of neck pain caused by disc herniation or spinal stenosis.

Exercise can help reduce the pain and inflammation associated with cervical radiculopathy:

Raising your head upright as far as possible (do not tilt it forward) for 10 seconds at least once per day

Stretching the muscles around your neck and shoulders with gentle movements such as side bends, rotations, and circles. exercises for cervical radiculopathy

You can try them at home, or if you want a more formal practice, try one of the exercises in a class setting. If you find yourself getting pain in your neck, these are the best exercises to help relieve that pain!