12-01-2022

5 cervical spine exercises to do at home

The cervical spine has a key function in the human body; it is responsible for containing and protecting the spinal cord, supporting the weight of the skull, and allowing the head to move in various directions. For this reason, Instituto Clavel wants you to know some simple exercises that you can do at home to help keep this part of your body in shape! 

Cervical pain, or neck pain, is considered one of the most common complaints that people suffer, and when it is intense, it can become really unpleasant, making it difficult to turn your head from side to side. In fact, neck pain is so common, that in English we even have the expression “it’s a pain in the neck!” to describe something that irritates us. One of the primary causes of pain in the cervical spine is our failure to use good postural habits during our daily activities. 

Recommended exercises for the cervical spine 

There is a weight that a lot of us carry around on our backs that is even more harmful than any backpack we take to school or work. It’s the weight of stress, and without a doubt, it has a negative effect on your cervical spine. That’s because this part of the body is where we tend to accumulate all the tension that builds up in our day-to-day lives, and this is one of the reasons that people often suffer from neck pain. 

Here we describe two stretching exercises that will help you relax your neck muscles as you go about your daily routine: 

  1. Sitting in a chair with your feet firmly on the floor, grasp the edge of the seat with your right hand and lean your torso to the left. Then, let your head fall gently to the side, aiming your left ear towards your left shoulder. Hold the position for a few seconds, then return to the starting position, and repeat the exercise on the opposite side of your body. Face forward throughout the exercise, and you should notice how it stretches the entire side of the neck.
     
  2. You can perform this exercise while seated in the chair as well. It is aimed at flexing and stretching the thoracic segment of your spine. Stretch your arms out in front of you with your fingers entwined and palms facing you. Lower your head so that it is centered between your extended arms, and feel the space between your shoulder blades widen as you stretch. Sit up straight again and pull your arms back with elbows bent, bringing your elbows as close to each other as you can behind your back, as if trying to make them touch. Repeat the exercise several times. 

Strengthening exercises for the cervical spine 

When cervical pain happens due to sudden movements, it may cause headaches and pain in the arms. There are cervical exercises that you can do at home to help keep this part of the body strong and flexible at the same time.  

  1. Sitting in a chair, start by stretching your chest like this: place your hands on the back of your neck, and move your elbows backwards and forwards, contracting your shoulder blades as if you were trying to pinch your spine with them. Then, lean to one side, so that one of your elbows points towards the ceiling. Hold this position for a few seconds and, again, swing your elbows backwards and forwards. Repeat the exercise on the other side. You will notice how it stretches the entire lateral part of the torso. 
     
  2. Now, stand with your knees slightly flexed and your feet separated at the width of your shoulders. Stretch your arms out in front of you, with your fingers interlaced and your palms facing outwards. You will notice how this mobilizes your shoulder blades and curves the thoracic spine. Hold this position for 10 seconds and repeat 3 times.  
     
  3.  Sitting in a chair with your feet resting on the floor, place a rolled-up towel behind your neck at the base of the skull, holding onto the ends of the towel. Tilt your head back as if looking up at the sky. Hold for 6 seconds and return to the starting position. 

Keep in mind that these exercises must be performed under the supervision of a professional spine specialist, so if you suffer from cervical pain, please be sure to get the medical advice of your doctor before you do these exercises or begin any other exercise program. At Instituto Clavel, we aim to address the needs of each patient in a personalized way to achieve the best result and contribute positively to their quality of life. 

Contact us and begin taking care of your cervical spine!  

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