5 Best Cervical Stenosis Exercises & Stretches - Ask Doctor Jo

Cervical stenosis puts pressure on the spinal cord or the nerves in the neck causing neck pain.

The first set of exercises for cervical stenosis will combine isometrics with active range of motion (AROM). Isometric exercises are a great way to activate the muscles without movement. This will also help with relaxing the muscles to get more movement, so adding the AROM afterwards really helps gain motion.

Next are chin tucks. These are one of my favorite exercises/stretches for neck and shoulder pain. They also help with posture to “reset” the neck muscles, and decrease painful spasms.

Finally you will do full stretches of the upper traps, levator scapulae, and anterior scalenes. All these muscles around the neck are very important in proper movement. Also, when they are tight, they can cause a lot of pressure on the cervical spine.

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Neck Spasm Stretches:

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5 Best Cervical Stenosis Exercises & Stretches:

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[AskDoctorJo]

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[ashleyanderson]

Just wanted to literally THANK YOU SO I’ve had neck pain for TWO YEARS and today i was able to work day without it hurting at all. You are a life saver. I love you that’s all ❤😂

[jamalama]

This lady is excellent. Gets right to the point with no extra unnecessary talk. Thank you so much!

[christinekarras]

Thank you. I can’t thank you enough. Your videos have helped me so very much. I have never experienced so much pain in my neck. I have stenosis in my neck I do your video everyday sometimes 3 times a day and I feel so much better. I can never put into words how greatful I am for you. I thank god everyday for you. Big hugs and thank you again ❤

[danigolightlystudio]

My neck has been so stiff lately with not great range of motion and I felt relief immediately with this video. Thank you for what you do, Dr. Jo!

[joycemiraglia]

✍Hello...Thank for sharing this video with us. I'm almost 80 and have been dealing with Stenosis for a long time but just recently I started having a lot of pain in my right side of my head, ear, neck, and shoulder, and arm. This video couldn't have come at a more perfect time. I've bookmarked your channel so I can do your suggested exercises. God Bless Bye from Ohio🌹

[MariaDaphneTeoCallelero]

Really grateful I found this video. I was diagnosed with Cervical Stenosis, and my doctor did not recommend any exercises. Thanks a bunch Dr. Jo and keep sharing....

[sahkhan]

200% marks. 👍
Simple, scientific, very well demonstrated.
Very effective, takes just few minutes to watch and practise daily.
Kudos.

[twistedmedz]

You don't know how much i appreciate your videos, i live in the Philippines, i had bells palsy and watched your videos it helped me alot, now i have cervical stenosis and here you are again helping me. I've done this routine and it really helps. I wish you blessings in life as you are to us ❤️

[jadorecoco]

This literally felt so good and I feel better

[sourgurl]

i can’t tell you how happy i am that i found you. you helped me through frozen shoulder and now you’re helping me through cervical and lumbar stenosis (wfh has really messed me up). thank you dr. joe!!

[dwndmc]

Dr. Joe, I’ve been following your channel for a while now and I’ve dealt with spinal stenosis scoliosis and a number of things your help has made such a difference particularly well actually with everything thank you so much and I hope you’re still out there producing more help for everyone❤❤❤

[GaminginHDR]

omg I love you, this has saved me, you are literally my hero!

[Alyssathatgrrrl]

I was blown away at the improvement of my rom after just the first stretch! When my boyfriend came home he wanted to know why I was smiling so much. I've been miserable lately. I have even began floor sleeping, which has improved my posture and pain has lessened. Thanks!

[dymphnamuthu]

Spend 12 minutes Doing these exercises … they have help me feel much less compression & hence more pain relief and motion

[sainacommar]

I am just 13 years old, and having this problem. I need to fix this before I get older, so I really hope thi sworks.

[vhmobile]

These are great and help to relieve those tight muscles caused by neck stenosis.

[natalieadis]

Could you do more videos for Cervical Stenosis?

[The_MissJarvis]

Thank you! I also just discovered nerve flossing from echo yoga and am really seeing relief from these stretches and exercises. I have severe narrowing so this is now my life!💜

[matthewbell]

Doctor Jo, she never misses an absolute YouTube gem, Ty