Best Neck Stretches for Cervical Spine Pain and Disc Bulges | Tim Keeley | Physio REHAB
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- เผยแพร่เมื่อ 1 มิ.ย. 2024
- #neckpain #discbulge #cervicalspine
Sore neck? Cervical disc bulge? ...Sit at a computer?
Check this gem of a video out for all those suffering from neck pain from too much computer time and sustained rounded postures.
In a nutshell, if you sit slumped for long periods of time, the forward head carry position (protracted) can do some wear and tear on the cervical discs in the spine, as well as tighten up the neck muscles and cause all sorts of pain, headaches and muscle spasm.
So here are 3 of my best first aid exercises to help get you started in improving your pain with posture advice, the right stretches to do as well as what you need to be thinking about in terms of your monitor and keyboard set up, as well as standing up to work to offset the sitting and improve your spinal alignment.
TOP 3 EXERCISES:
1️⃣ Cervical Retraction in Sitting / Standing
2️⃣ Cervical McKenzie Retraction-Extension (supported)
3️⃣ Cervical Rotation (overpressure)
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So agree with all of the comments. This entire channel is 10x better than any if the paper printouts or even video links that you get in PT (at least in the United States). Way better explained, much better video quality. Can’t thank you enough for ALL if it. I’ve shared it with doctors!
Now, I need to stop typing this because my neck is F**king killing me! 😂
Thank You Jesus for this passion/ministry/calling. You don't know how much your videos have helped me within the past 3 days! 7 years of year round track and field, 3 car wrecks in 6 months, 2 ACL surgeries and multiple physical therapy and chiropractic visits....NONE of them have relieved my pain and understood my struggle I the way that your videos do. Your explanations and attention to detail makes me feel heard. I am so appreciative and I have hope that I can get my body back. That it isn't lost to continual tightness and pain. Thank you 💗
You’re welcome
I've been dealing with cervical radiculopathy for just over a month and have been doing some exercises but it's still painful. I wasn't able to get into PT for the first three weeks of my pain which was quite bad. During that time I scoured YT for any video with exercises for cervical radiculopathy - now that I am a month in I found Tim and his videos. This is one of the best videos to explain how my issue likely happened and what to do to get better. Many videos just say to not do an exercise if there's pain, but Tim's comment on backing off and just working with the range of motion you have and keep doing reps is gold! Also, the comment about when the pain is acute you need to do more retraction instead of just a typical 2 x 10 reps a day type treatment plan - that is making a huge difference as well. Great video - can't recommend enough! Thank you
Stay tuned for the new program coming soon at physiorehab.com!
Have this pain it's worse when I look left great video hope these work so painful
Brilliant video. Very practical tips, and extremely well explained. Thank you Tim!
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Loved your video thank you so much!
Wonderful! Got any tips for how to breathe during these exercises? I find myself tending to hold my breath. Also, I'm not acute, have no actual pain, but trying to be preventive: what do you think about using a weight-lifter's head harness and doing retractions/extensions while bent forward (standing flexing at hips)?
That helps, thanks 💚
This is the most comprehensive video I've come across on the cervical disc issue. You have explained the mechanics of causation beautifully. I have lateral foraminal narrowing C5-6. I hope it helps me.
Both my shoulders were killing me with pain and no amount of stretching or anything helped. I started your exercises and got relief in just 2 days. It was all coming from my neck. Crazy! Thanks for the great info!
Super news - keep up the stretches!
Great explanation, thank you. Much appreciated.
For those re-positioning their keyboard dont forget about mouse placement too. That damn mouse!
Fede p
This was so helpful! Best explanation I’ve found.
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You're the best physio I've seen online by a country mile. I just wish you were in Melbourne!!
Oh thanks! Such kind words if you need to do a telehealth consult for anything just head to physiofitness.com.au
Great stuff mate!
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Good timing for me. I've had a tension headache for 2 days now...
I feel your pain. I had excruciating head pain for a year and a half radiating from my neck. Stupid Covid kept me from getting the help I needed. Now getting regular Botox injections. ✌️
Hope it helps!
thank you very much
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Thank you ❤❤❤
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Thank you so much for sharing your healing knowledge
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So so helpful thank you
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Thank you for explain this clearly,it help a lot .
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Best thing I’ve ever heard. I am in the acute stage and have had horrendous tightness and pain in my left trap and rhomboids for about two months. This is a really good explanation. Thank you so much. I have a C6 hernia and I always thought that the extension exercises was pinching the hernia, even more and making it worse but my chiropractor told me the same thing you did. Extension is not fun but I’ll do it with supporting with my hands. I am an occupational therapist and I work in a rehab gym, so I will be able to do this multiple times throughout the day. I have the perfect environment for it. LOL
Great to hear. I hope it helps to reduce symptoms.
I was feeling pain/discomfort at touch on my spine between the scapula's height, then i decided to do the exercises and the pain went away, kinda impressed lol
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Are these good for a C5 6 pinched nerve?❤
Hi Tim
Another great video. Do you have any video regarding minimising or preventing the slumping of your back (other than the standing desk part). That would be greatly beneficial. Thank you
Perhaps have a look at the lower trap and lumbar stability videos
Thanks, Tim.
How about another updated video on your bro in law's achilles?
The full program is out you can check it at: physiorehab.com/rehab-programs-achilles-injury-surgery-rehab
Tim. This is so apropos. Thanks for keeping me interested in posture. BTW …… if you like that chair ….. what’s the brand and model.
It’s just a standard office chair, nothing special
Thankyou for this one. Curious is your chair ergonomic? And retraction in my neck was quite unfamiliar so probably needed that stretch.
No it’s not a fancy one as I don’t sit much
Hello. I have left foramina stenosis along C3 to C7. I am experiencing chronic neck pain along left side, chronic dizziness and sensation of brain fog. I have seen my spine doctor and mentioned that the dizziness may not be coming from my neck. Will you recommend these exercise or do you have any recommendations I can utilize at home. Thanks much
You may need to doing the supine ones the most. A good neck Physio is also a great option
Hey Tim. Thanks for the video. Is an arm rest not necessary in the office chair?
It is good for a short depth desk where your keyboard has to be right on the edge
I tried the chin retraction exercise so many times but I cn't seem to feel it in the front like at all and I'm trying to squeeze and all I feelt is tension at the back of the neck . My question is should we elevate the tongue up to feel the movement and if so how cuz everytime I try it i feel like I'm chocking or something . Also I have just at the end of the neck two bones sticking out ( a hump) that bothers me so much as well as upper trap stiffness . Is there any simple but effective exercises I can do ? Thank you so much btw
Have a look at the isomeric stabilization exercise with the ball - one of my latest videos
🌹Thank you very much but I can not go back and I have a cartilage of his neck
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What could I do if I’m an athlete that has jus gotten off a pinched nerves injury in my neck and wanna do stretches for like a rehab kinda. Making sure my neck is 100%
Sorry could you rephrase that?
Sorry so basically I’m and athlete that was injured for a week bcs of pinched nerves in my neck. I was asking for stretches to help it or if I can do the same ones in the video. But I’m ok now I’ve gotten over it and my neck is okay👌🏽👍🏽