Can you feel pain when you flex, extend, or rotate your head and neck? Of all the aches and pains you might experience in your body, neck pain can feel sudden and scary, and you might struggle to know what to do about it.
It’s important to gather as much information about the condition causing your neck pain as possible, but whatever the trigger, the path toward healing is often very similar and tends to focus on a combination of strength and flexibility practices.
These three corrective exercises helped me heal following a C7 nerve injury and each focus on a different goal – strengthening the muscles supporting the cervical spine, increasing flexibility for better mobility in the neck, and finally using traction, which can be extremely helpful in relieving impingement.
VIDEO CONTENTS 00:00 Neck Pain 01:37 Safety 02:14 My Story 03:02 Anatomy 04:05 Muscle Injuries 07:26 Disc Injuries 09:13 Degenerative Injuries 10:55 How to Heal 12:20 Corrective Exercises 12:23 Isometric Neck Press 15:21 Neck Rolls 18:35 Supported Shoulder Stand
DISCLAIMER – Please do not use this video to diagnose or treat severe injuries. If you’re suffering from neck pain, and/or experiencing dizziness, bladder problems, muscle weakness in your shoulder, arm, or hand, you should see a doctor. In all cases, you should check with a trusted healthcare provider before starting any self-care routine.
ANATOMY Your cervical spine contains the thinnest and smallest bones in the spinal column – your cervical vertebrae 1-7. These bones have a huge range of motion mostly thanks to the axis and atlas vertebrae C1 and C2 up at the top. Their unique shape and function enable your neck to turn, twist, look up, and bend down. However, this range of motion also means that the cervical spine’s corresponding intervertebral discs, nerve roots, muscles, tendons, and ligaments can become injured or inflamed.
WHEN MIGHT YOU FEEL PAIN? *After sitting at a desk *After sleeping *During overhead press movements *After a car accident or a fall
BEST PRACTICES These exercises assume that your injury is recent and intense. As a result, they are very mild and gentle by design. You will eventually scale these up and increase the intensity once you start to heal.
