Cervical Spinal Stenosis 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. 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.
2. Shoulder sets
- In standing looking forward, put your hands on your hips.
- Pull your elbows and shoulders back to bring your shoulder blades together.
- Hold for up to 10 seconds.
3. Chin tuck
- Sit with your head looking forwards.
- Gently push your chin in towards your throat (give yourself a double chin).
- Once you have got to the end of the movement hold gently with your fingers for 5 seconds.
- Relax and then repeat the movement.
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 plan continues to work on increasing the movement of the neck whilst adding exercises that help to improve the strength and stability of the neck and shoulder region. Pain should not exceed 3/10 on your self-perceived pain scale whilst completing this exercise programme.
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This plan provides a gentle progression of the exercises from the intermediate plan still aiming to improve strength and movement of the neck and shoulder region. Pain should not exceed 3/10 on your self-perceived pain scale whilst completing this exercise programme.
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