Cervical Spine Exercises

Introduction

Strengthening exercises are specifically designed physical activities that improve muscle strength and flexibility. Strengthening exercises help an individual lose body fat, gain muscle mass, muscular endurance and ensure a healthy body.

Neck strengthening exercises

Neck strengthening exercises are a group of exercises that are designed to improve muscle strength, endurance, and flexibility of the neck muscles. These exercises improve posture, relieve chronic or recurrent neck pain and radiating pain from the upper back and help prevent problems related to spinal discs.

1. Chin tuck

   In a comfortable sitting or standing position, keep the back and neck straight and shoulders slightly back. Slowly tuck the chin until a gentle stretch is felt over the cervical (neck) area. Keep the eyes and nose facing forward. Hold the position for 3 seconds. Repeat 10 times.

2. Neck press
   • In a comfortable sitting or standing position, keep the back and neck straight. Similarly, keep the eyes and nose straight in the forward position. Place the palm of the hand onto the forehead and press the palm against the forehead. Now push the forehead against the palm with the help of neck muscles. Hold the position for three seconds and repeat the technique for 10 times.
   • Cup both palms and place at the back of the head. Now try to push the head forward with the palms and resist the movement by pressing the head back towards the palm with the help of neck muscles. Hold for three seconds and repeat for ten times.
   • Place the hand at the side of the head. Slowly push the head with the palm while resisting the force by the head with the neck muscles. Hold the position for three seconds and repeat for ten times.
3. Shoulder blade squeeze

   This exercise can be initiated either in a sitting or standing position. Keep the chin slightly tucked in, bend the shoulders slightly back and elbows forward. Gradually squeeze the shoulder blades together and raise the elbows or lower arms up. Press the shoulder blades down towards the mid back. Hold the position for three seconds and repeat for ten times.

Conclusion

Muscles of the back and neck have many complex functions that control posture and movements of the back and neck. Strengthening exercises of these areas improve the strength, flexibility and endurance of the muscles and help to maintain general fitness of the body and prevent further problems related to the back and neck.

Cervical Exercise

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