Best Neck Stretches for Cervical Spine Pain and Disc Bulges | Tim Keeley | Physio REHAB
Channel: Physio Fitness | Physio REHAB | Tim Keeley
Date: 2021-10-09

#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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