3 Exercises To Alleviate Cervical Stenosis

There's three basic exercises you can do to free up the joints in your neck and alleviate cervical spinal stenosis. The first is shrugging. You've got to reach up and shrug your shoulders all the way and hold it for 10 seconds at a time. That'll activate those upper trapped muscles and make sure that you keep your chin tucked. You keep a retract shin in your neck when you're at the top position.

The second is holding that same chin tuck that retraction mild, moderate, rotate ten times over to each side, and that forces every bone, every joint in your neck to move as uniformly as possible. And the third is to stretch by hanging. So I've got this pull up bar here. Get your chin tucked going and hang. Do this for 10 seconds if you can go for 20, 30 seconds or more, 60 seconds, repeat it and go for 5 minutes, 10 minutes at a time with breaks and only do what you can tolerate.

#elpasomanualphysicaltherapy #drdavidmiddaugh

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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.

[goldenslippa]

I just tried this, and I got immediate relief. I wasn't aware that the chin tuck would make such a difference. Thank you!

[sandysue]

I just came off physical therapy for cervical stenosis and wow, I had some sore neck muscles! But I really need to do these exercises. Thank you so, so much for all the exercises and stretches you have on your channel. I am 72 and gotta keep going!!

[overcomingpain]

Yes. It works! Been hanging 1 year now . Can hang now for 20 seconds straight. No more neck pain! THANK YOU😊

[MoonQueen]

Thank you, this helps. I have cervical stenosis and arthritis in my neck and there are flareups where I have neck pain for two weeks at a time or more. I have ringing in my ears as well this morning and this is helping. Thank you so much. I can’t do the hanging one as I do not have a bar, but I reached up to my door frame and let it pull on my arms while I’m squatting down a little bit and it’s like that first exercise when you reach over your head, just a little bit more intense. It still works if you don’t have a bar.

[monicaclark]

Of all the PT's I've seen on YT, you are most helpful to me. Yes, I have been taught glute exercises in the past in relation to helping the back muscles and the neck. But your're the first to explain that well toned glutes helps to keep the knee joints in their proper position and avoid bone on bone contact. Thank you for neck stretches also. 👍

[patriciahernandez]

❤Excellent video
Absolutely 🎉🎉
Thank you🎉

[christinesellars]

I did the first 2 yesterday ( need to get something to hang on) I am blown away at the immediate release I got in my neck on the top of my shoulders! The pain is gone! I have not felt this good in years! THIS WORKS!! I am amazed, bless you Dr David!!

[HappilyAnonymousGirl]

I had trouble doing the head turn while tucking my chin, so I tried it while shrugging my shoulders as high as I could go and it helped a lot. ❤ thank you

[Ohioundergroundradio]

Thank you! I couldn’t wait another 2 weeks for my doctors appointment, I had to do something about it NOW

[TDWC]

So grateful. I do see some improvements <3

[dosdandelions]

You are the most helpful person out there! Thank you so much.

[ramdhonyramrajsingh]

You ate the most helpful. Thank you so.much

[laurijoy]

Something sp simple to do!
I definitely need to try these!
Love his videos.. very calming voice!❤😮🎉

[tootstoyou]

I need to buy a pull up bar ! Always get great advice from this guy!❤

[BrendaRWyatt]

I’m so thankful for the information you provide for neck and back issues. Thank you.

[Papiron-xxgj]

I amazed this exercises relieve the pain almost straight away after a work out.

Maybe in a few months I can get back to full time work instead part time, it only took 200, 000$ and 15 years to find the actual cause.

[rosannaburgess]

I do this every morning when I wake up but I don't hold it, now I will start doing that, thank you so much my friend, have a great night😊❤🎉

[regina]

I have been diagnosed with pinched nerves both sides of c5 and c6. Can I do these? I'm particularly interested in the shrugging.

[elizabethryan]

I did the hanging one off the top of the door and it helps

[joasvinsensiusdavian]

mannnn... my wife often carried my son sih one hamd, now every time my wife coughing, he feel sharp pain in the bwck of the head, , and I thought this is some steosis of cervical foramen, and we tried ur tips, ITs work man.. thanks