FIX Your Neck Pain! Home Exercises For Cervical Stenosis

5 of the best exercises to relieve neck pain from cervical stenosis demonstrated by Dr Jared Beckstrand! If your neck pain is related to your posture or the alignment of your vertebrae, you’re going to want to watch this video! Follow along with these simple exercises for immediate neck pain relief!

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Neck pain is one of the most common complaints I treat in my physical therapy clinic.

This pain is often brought on as a result of sitting or standing long hours with poor posture (especially as our world is becoming increasingly virtual).

As your head moves forward and your shoulders round in, it creates a curve in your neck where there is increased pressure on your muscles and nerves. The concomitant narrowing of your spinal canal and pressure on your nerves is a condition known as “cervical stenosis”.

Luckily, there’s a lot that the right stretches and exercises can do to help improve your posture, alleviate some of this tension, and help your head and neck to feel better fast!

That’s exactly what I wanted to share with you in this video!

These are 5 of the best exercises you can do right at home to help improve your posture and decrease pressure on your nerves to relieve your cervical stenosis neck pain.

I hope they help you feel better fast!

QUICK CAVEAT - with neck stenosis, typically you’re going to feel much better in flexion activities (looking down) than you will with extension activities (looking up). Our goal is to help make this posture more “natural” so you experience less pain more often.

⭐️ HOME EXERCISES FOR CERVICAL STENOSIS NECK PAIN ⭐️

0:03 INTRODUCTION
0:12 POSTURE AND NECK PAIN
1:29 CHIN TUCKS
2:33 CHIN TUCKS HEAD LIFT
3:23 LEVATOR SCAP STRETCH
4:30 UPPER BACK EXTENSION STRETCH
6:04 SCAPULAR PINCHES
7:16 MORE RECOMMENDATIONS

🗣 Did you try the exercises in this video? Did they help you? I LOVE hearing from viewers - leave your experience in a COMMENT and let me know how you feel!

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OTHER GREAT NECK VIDEOS TO HELP YOUR NECK:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[joez]

Piano lead and synth is right up my alley. Reminds me of Elton John, 90s music, and John Mayer’s sob rock. ❤

[Ramyapad]

Cant wait to do this soon for me as i have neck pain always and i shared this video with my dad as he always have neck pain too love your channel much love your exercises much

[christopherramey]

love the channel, keep the vids coming—they make an impact.

[Mukesh-qvgv]

Your videos are just very great and I always look forward to new editions. Am sure a lot of viewers must be benefitting from it. A big big 👍

[htownandi]

I don't do these as often as I should but when I do them it feels so much better. Another great video!

[rachellehmann]

My personal trainer taught me the head to armpit exercise I love it for neck pain

[estebanquito]

thank you Teacher! i am doing these right now!

[khusboosingh]

Thank you so much sir again this exercise very helpful for my neck because everyday I'm facing the neck pain.Many thanks.

[leannelangkopf]

Thanks so much for posting this video (and I've watched a few others of yours and they are also very helpful). I'm training to walk 500kms in Spain and neck pain after walks with a pack on is my biggest issue. Just doing these stretches once has helped, I'm looking forward to continuing with these daily and hopefully seeing my posture improve too. I've been trying to walk with my shoulders back, head over my shoulders, thanks to your explanation I understand now that this isn't a position that comes easily to me. But I can stretch regularly to make it more so.

[myheartwaves]

Thank you so much for this! I'm a chronic sufferer of neck stiffness & pain, and it often goes up into my head so I often wake up with headaches because of it. If I'm standing I feel great, but as soon as I sit, especially if it's for a time, I suffer in my neck and all around my upper back/shoulder area! How can I sit without having these problems? I can't live my life always standing! Will watch the vid and follow along. Thanks again!

[RichRich]

You have a good video from 2yr ago on neck strengthening

[RaulRodriguez-vtdc]

Hey Doctor! Love it! These are helping so much. Hope you are well.

[aprilwade]

I just found your channel and what a blessing! Thank you for being so thorough in explainingEach exercise but also why the pain is there. I’m only 40 and I feel like I have the neck and back of an 80 year old. After nursing four babies, my once beautiful dancers posture now looks like the hunchback of Notre Dame.I’m excited to try this for a couple weeks and see how my pain changes. Would you recommend a posture corrector? I see them on Amazon but Hesitant to order one. Oh also they don’t look very comfortable.

[selinalavanya]

All these exercises are really helpful... I do few of those exercises showed by you before

[thomasmulroney]

You are the only one I would trust my neck too. Thank you as always. A reminder, my copay for this would be $45.00. Thanks for your generosity.

[meenaltepanthorat]

Thankyou so much. I'm a dentist, so neck pain..lot of relief from your exercises 😊

[luisalcala]

The community loves and appreciates the knowledge here. Thank you for sharing this. Questions for you. Was diagnosed with minimal restrolethesis in C3 on C4 and C6 on C7. Along with that they found mild bilateral neuroforaminal stenosis on C5-6 and moderate left and mild right neuroforaminal stenosis on C6-7. Are these recommended with this diagnosis? Your opinion, would it help get back some normalcy to quality of life? Have had a tough past 7 months. This disease can be so debilitating and I'm only 35. Appreciate any knowledge on the matter.

[KenanTurkiye]

Dr. Jareds at it again, good stuff doc, thank you.👍

[themysterious-_-]

Thank you very i have a back neck problem then it hives horrible headaches.... it gets worst if i don't you very much

[rocku]

@Tone and Tighten: How about exercises for the mild straightening of cervical lordosis? Can you make suggest some exercises on it or make a video for it please?