Cervical herniation is the protrusion of the soft nucleus of the intervertebral disc of the cervical spine through the fibrous ring of the disc.
Physiotherapy is one of the most effective treatments for relieving the symptoms caused by neck hernias.
The aim of physiotherapy exercises is to help you get back to your normal activities as quickly as possible and reduce the risk of re-injury. Physiotherapists monitor your posture and select exercises that are individually suited to you to stretch and strengthen the muscles in your neck, shoulder arches and arms.
What are the benefits of stretching exercises?
Stretching exercises are used for a wide range of musculoskeletal disorders and are particularly effective for treating intervertebral disc herniations. Stretching restores the correct geometric position of the spine, resulting in a correct distribution of loads and a reduction of pressure on the damaged intervertebral disc area. The intervertebral disc regains its normal shape, allowing the partially erupted nucleus pulposus to return inside the disc. This relieves the pressure on the nerve root, activates the metabolism and provides the right conditions for effective healing of the herniated disc.
1. Exercise - neck extension
- Pr. lying on your back on a couch, bed or gymnastic ball with your head hanging in the air
- Gently and slowly lower your head and let it hang as if suspended in the air. Important! If you feel that this position causes you pain, do not do this exercise
- Hold this position for 30 seconds and return to the starting position. Repeat the exercise 5-10 times
2. Exercise - neck extension with head lift
- Pr. position on your stomach lying on a couch, table or gymnastic ball with your head hanging in the air
- Gently and slowly lift your head upwards, stretching your neck against gravity
- Hold this position for 10-15 seconds and return to the starting position. Repeat the exercise 10-15 times
3. Exercise - chin-up
- First position lying on the back. Keep your arms close to your body
- Without lifting your head off the floor, pull your chin towards your chest to form a double chin
- Hold this position for 10-15 seconds and return to the starting position. Repeat the exercise 10-15 times
4. Isometric exercise
- Seated position. Relax the shoulders and place the hand on the forehead
- Push the head into the palm of the hand and with the palm of the hand resist the push so that the head does not move out of place
- Hold this position for 10 -15 seconds and then relax. Repeat the exercise 5-10 times
5. Exercise - lateral bending
- Pr. sitting or standing position
- Slowly bend your head to one side, as if to reach your shoulder with your ear, until you feel a stretch on the opposite side of your neck, and hold this position for 30 seconds, then return to the starting position and perform the neck bend to the other side. Repeat the exercise 5 times on each side
- Important! If you feel severe pain in the neck during the exercise, stop the exercise
6. Exercise - Stretching the neck stair muscles
- Pr. sitting or standing position
- Place the hand of the side of your head on the back of your head
- Turn your head approximately 45° to the side and slowly and gently bend your chin down towards your chest until you feel a stretch. Hold this position for 30 seconds with your arm and return to the starting position. Repeat the exercise with the other hand on the nape of the neck, bending the head to the other side. Repeat the exercise 5 times on each side.
7. Exercise - neck rotation
- Pr. sitting or standing position.
- Gently rotate your head sideways to the shoulder at a 90° angle and hold this position for 30 seconds, then return to the starting position and rotate your head the other way. Repeat the exercise 5 times in both directions.
Which exercises to avoid?
It is recommended to avoid activities that put heavy loads on the spine while the damaged disc is healing. Running, jumping, lifting weights or any other activity that requires sudden, sharp movements can cause severe pain and slow down the whole healing process, so it is recommended to choose gentle, less abrupt movements for effective healing. If you are inexperienced or just want to do exercises under the supervision of a professional, we recommend exercises in sports clubs.
SOURCES:
https://www.healthline.com/health/fitness-exercise/herniated-disk-exercises#exercises-to-avoid
