4 Top Exercises for Cervical Spine Pain
Cervical spine pain is a common medical condition that can stem from a variety of different causes. Fortunately, there are simple spine care exercises that you can do to help alleviate the pain. Here at Pacific Spine in Portland, we compiled this list of 4 top exercises recommended by Dr. Keenen for cervical spine pain. Read on to find out more details on how to perform each exercise.
- Chin Tuck
The chin tuck exercise is one of the most effective exercises for fighting neck pain. A chin tuck can help strengthen the muscles that pull the head back into alignment over the shoulders while stretching the suboccipital and scalene muscles.
This exercise should be performed when the neck and shoulder blades initially start to hurt. It should be repeated several different times during the day and can be done in both the standing and sitting positions. To begin, simply move your chin towards your chest in a nodding motion. Hold this exercise for about 5 seconds and repeat 10 times.
- Static Back
Designed to place your head in the same plane as your shoulders, the static back exercise is extremely effective. It allows the muscles of your upper back and neck to release. Start by lying on the floor with your legs on a chair. Both your hips and knees should be placed at a 90 degree angle. Next, place your arms on the floor at shoulder level with your palms facing up. You should stay in this position until your back settles back into the floor in about 5 to 10 minutes.
- Shoulder Blade Squeeze
In this exercise, start by standing or sitting with your back straight. Next, tuck in your chin and slowly move your shoulder blades down and together so they squeeze. You should be sure to keep the lower back flat, chin tucked, and chest out. The shoulder blade squeeze works to strengthen the shoulder girdle muscles in order to restore the normal position of the shoulder blade.
- Head Tilt
To begin the head tilt, start by looking straight ahead while keeping your neck straight. Then, tilt your head to the left side and stay in this position for approximately 5 to 10 seconds. By doing this, you will relieve any muscle tension you may have on the right side. Repeat this exercise by tilting your head to right side in order to give both sides relief.
By performing the four exercises mentioned above, you will be able to lessen cervical spine pain and ease any stress or tension. For more details on these exercises or our compassionate spine care services, contact Pacific Spine to meet with Dr. Keenen today.