Cervical Spinal Stenosis Intermediate 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 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. Neck global range of movement
- Sitting upright in a supportive chair.
- Gently bring your chin down to your chest and then lift your head up to look at the ceiling, work in your comfortable range.
- Then starting from the middle again, bring your left ear down to your left shoulder, and then the exact opposite over to the right. Working in your comfortable range.
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 focuses on range of movement of the neck and shoulders to try and reduce the sensitivity of the condition. 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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