Cervical stenosis, or narrowing of the spinal canal in the neck can cause chronic pain, weakness and numbness in the arms, hands, and legs. Medications and surgery are options but this condition can also be managed with exercise. While cervical stenosis may cause inactivity, it is important to stay active to make sure you recover quickly. By strengthening and stretching the neck, shoulders and upper back muscles, you can improve your posture, flexibility, range of motion and overall quality of life. In this blog post, we will introduce you to 5 exercises recommended by kinesiologists trainers for cervical stenosis relief.
Neck Retraction:
Sit up straight with your shoulders relaxed. Slowly glide your head backward, as if you were trying to make a double chin. Hold the position for a few seconds, then return to the starting position. Repeat for 10-15 repetitions. This exercise helps to lengthen and strengthen your neck muscles, reducing pressure on the spinal cord and nerves.
Shoulder Blade Squeeze:
Stand with your feet hip-width apart and your arms at your sides. Squeeze your shoulder blades together as you bring your arms back and up. Hold for a few seconds, then bring your arms back down. Repeat for 10-15 repetitions. This exercise helps to improve your upper back posture and reduce tension in the neck and shoulders.
Seated Rows:
Sit on a chair with your feet flat on the ground and a resistance band or weight in your hands. Bend your elbows and pull your arms back, squeezing your shoulder blades together. Hold for a few seconds, then release. Repeat for 10-15 repetitions. This exercise targets the muscles between your shoulder blades and upper back, which can help to alleviate cervical stenosis pain.
Chin Tuck:
Sit up straight with your shoulders relaxed. Gently tuck your chin in toward your chest as far as you can without pain. Hold for a few seconds, then release. Repeat for 10-15 repetitions. This exercise stretches the muscles at the base of your skull and the upper part of your neck.
Water Aerobics:
If you have access to a pool, aqua aerobics can be an effective form of low-impact exercise for cervical stenosis. Water provides buoyancy, which reduces joint stress, and resistance, which increases muscle strength. You can try water walking, arm circles, leg swings, and other gentle movements to target your neck, shoulders, and upper back muscles.
These are just a few of the many exercises that can help you manage cervical stenosis. Before starting any exercise program, it is important to consult a healthcare professional to ensure that you are doing the right exercises for your specific condition and to avoid further injury. Also, don’t forget to warm up and cool down properly, listen to your body, and modify the exercises as needed. With regular exercise, patience, and persistence, you can reduce your cervical stenosis symptoms and improve your overall health and well-being.
