10 Best Cervical Herniated Disc Exercises & Stretches

Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

Buy cervical herniated disc worksheetA cervical herniated disc is when you have a disc herniation in your cervical spine (or your neck). It can cause pain in your neck, shoulders, arms, and even your hands. These neck stretches & exercises should help.

Chin tucks and isometric exercises like cervical rotation and cervical side bend can help activate the muscles in the neck with little to no movement, and help reset the muscles in the neck.

Cervical extension with a towel is a great way to get specific movement to each segment of your spine. Using the towel helps stabilize one segment while you are moving the others.

An upper trap stretch, levator scapulae stretch, and an anterior scalene stretch are great to help loosen up the muscles all around your neck. If there is less tightness, there won’t be as much pressure on the disc.

Finally, exercises against gravity like cervical side bending, cervical extension, and the cat/dog or cat cow (which can be a stretch too), will help strengthen the muscles to stabilize the area.

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