Cervical radiculopathy is a condition characterized by damage, pressure, or inflammation of the nerve roots in the cervical spine, leading to symptoms such as neck pain, arm and hand pain, tingling, numbness, and weakness. Engaging in specific exercises can help alleviate these symptoms, improve flexibility, and strengthen the muscles in the neck and upper back. Here are some effective exercises and guidelines for managing cervical radiculopathy.
1. Chin Tuck Exercise
The chin tuck exercise is designed to improve neck muscle strength and promote better spinal alignment.
How to Perform:
Sit or stand with good posture.
Slowly tuck your chin towards your chest, creating a “double chin” effect while keeping your spine straight. You can use your finger on your chin to guide yourself straight back[1][4][5].
Hold for 5-10 seconds and repeat ten times.
Ensure your chin doesn’t go too far down or up as you tuck it back.
2. Prone Cobra Exercise
This exercise helps strengthen the muscles of the scapula area and the neck, and promotes better posture.
How to Perform:
Lie on your belly, either on the floor or on your bed.
Place your hands at your sides and lift your chest, upper body, and face off the ground.
Keep your chin slightly tucked while lifting.
Hold for 10 seconds, squeezing your shoulder blades together, and then relax.
If this position is too hard, you can modify it by lifting on your elbows and practicing lifting your neck and face away from the ground[1].
3. Scapular Retraction (Shoulder Blade Squeeze)
This exercise strengthens the upper back muscles and improves posture.
How to Perform:
Sit or stand with good posture, elbows bent, and arms relaxed.
Draw your shoulder blades together as if trying to get them to touch.
Hold for 10 seconds and repeat ten times.
Keep your neck and upper body tall and avoid poking your chin out[1].
4. Traction Exercise
Cervical traction exercises help create space between the vertebrae, alleviating pressure on the affected nerves.
How to Perform:
Lie on your back with your neck supported by a rolled towel or use a bath towel with someone gently pulling it upwards from the base of your skull.
Gently lengthen your neck by pushing your head away from your shoulders.
Hold for 5-10 seconds and repeat five times[4][5].
5. Neural Flossing
Neural flossing aids in the movement of nerves through their active range of motion to reduce compression and neuropathic pain.
How to Perform:
Sit up straight and extend the affected arm to the side with the palm facing up.
Slowly bend your neck away from the arm while lifting the arm slightly.
Hold for 2-3 seconds and repeat ten times.
You should feel a slight pull between your forearm and fingertips[4][5].
6. Neck Extensions
This exercise enhances neck flexibility and alleviates stiffness.
How to Perform:
Sit comfortably and slowly tilt your head backward, looking up at the ceiling.
Hold for 5 seconds and return to the neutral position. Repeat ten times[5].
7. Side Tilts
This exercise stretches the muscles on the side of the neck, alleviating stiffness and discomfort.
How to Perform:
Gently tilt your head to one side, trying to touch your ear to your shoulder.
Hold for 10 seconds and repeat on the other side. Perform five repetitions on each side[5].
8. Thoracic Rotation Exercises
These exercises improve cervical and thoracic rotation range of motion.
Options:
Sideline Thoracic Rotation: Lie on your side with your hips and knees bent, and head supported. Rotate your top shoulder and arm toward the floor behind you.
Quadruped Thoracic Rotation: Sit back on your heels with your knees apart and hands out in front of you. Place one hand behind your head and rotate up toward the ceiling.
Seated Thoracic Rotation: Sit with your arms out in front of you and reach one hand toward the wall behind you. Return to the starting position and repeat on the other side[2].
Important Considerations
Consult a Medical Provider: If any of these exercises worsen your symptoms, increase pain in your arm, or cause more discomfort, discontinue the exercise and consult with your medical provider[1][4][5].
Frequency and Repetitions: Perform these exercises 2-3 times per day, with the specified number of repetitions. For example, do 10-15 repetitions for each exercise, two to three times per week[2][5].
Posture: Maintain good posture during all exercises to ensure effectiveness and safety[1][4][5].
Early Intervention: Early physical therapy is crucial for rapid improvement in pain and function. It can prevent the progression of symptoms and avoid more invasive treatments[5].
Most Important Facts About Cervical Radiculopathy Exercises
Chin Tuck: Strengthens neck muscles and improves spinal alignment by tucking the chin towards the chest[1][4][5].
Prone Cobra and Scapular Retraction: Strengthen the scapula area and upper back muscles, promoting better posture[1].
Traction Exercise: Alleviates pressure on affected nerves by creating space between the vertebrae[4][5].
Neural Flossing: Reduces nerve compression and neuropathic pain by mobilizing the nerves through their active range of motion[4][5].
Importance of Posture: Maintaining good posture is essential during all exercises to ensure effectiveness and safety[1][4][5].
Consultation: Always consult with a medical provider if exercises worsen symptoms or cause more pain[1][4][5].
Early Intervention: Early physical therapy can lead to rapid improvement in pain and function, preventing the progression of symptoms[5].
