Cervical Radiculopathy Advanced Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 4/10 whilst completing this exercise programme.
1. Neck strength in lying
- With your head in neutral, gently pull your chin backwards towards your neck (not nodding your head).
- Only pull back till you start to feel stretch at the back of your neck, this may be a very small movement.
- Hold for 10 seconds and relax.
2. Neck rotation
- In sitting looking forward, turn your head as far to one side as you can within your comfortable range.
- Then as quickly as you feel comfortable to, turn to the other side as far as you can within your comfortable range.
- Try to build the speed of movement over time as you feel able.
3. Bent over row
- Stand holding a small weight in one hand.
- Slightly bend your knees and flex forward from your hips.
- Keep your upper back straight.
- Pull the weight up to the side of your body whilst squeezing your shoulder blades together (use a shopping bag with household items if you do not have weights). Hold position for 5 seconds.
- Control the movement of your arm back down so your arm is straight.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
This programme focuses on maintaining range of movement within the neck and low-level exercises aimed at the affected nerve(s). It is important not to further irritate the nerve so always work to a point of mild self-perceived tension only. We suggest you carry these exercises out daily prior to progressing onto the next stage of rehabilitation when your pain and function allow. Pain should not exceed 3/10 on your perceived pain scale whilst completing this exercise programme.
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This is the next progression. More focus is given to progressive loading of the neck and shoulder regions, with further exercises aimed specifically at the affected nerve. Pain should not exceed 3/10 on your perceived pain scale whilst completing this exercise programme.
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