Cervical Myelopathy Early 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 3/10 whilst completing this exercise programme.
1. Deep neck flexion in sitting or 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 5 seconds and relax.
2. Neck rotations
- 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. Shoulder setting
- Sitting upright in a supportive chair.
- Arms out to the side level with the shoulders or as close to as able.
- Pull the arms back behind you and naturally it will feel the shoulder blades coming together.
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
Once your pain has settled to more manageable levels, you can progress to more challenging exercises that aim to strengthen the muscles around your shoulders, upper-mid back and neck. These may be performed once daily, or every other day, like you would if you were going to a gym or health club. These exercises aim to strengthen some of the muscles that support your neck, shoulders and mid-back to help offload the pain-sensitive structures contributing to your symptoms. This should not exceed more than 3/10 on your perceived pain scale.
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The goal of the advanced rehabilitation plan is to continue to build further strength in the muscles around the neck, shoulders and mid-back, and develop further control of your posture. These exercises, as they are more demanding, should be performed 3-4 times per week, to enable regular rest days. This should not exceed more than 3/10 on your perceived pain scale.
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