Complete Cervical Stenosis Exercises and Stretch Plan For Pain Management and Postural Correction
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- čas přidán 2. 08. 2024
- In todays video we talk about Cervical Stenosis and what we can do to improve some of the common associated symptoms of the condition.
The neck is made up of seven bones called vertebrae. In between these vertebrae there are shock absorbing discs. The spinal cord runs through these vertebrae. Between each vertebra, the spinal cord branches off into smaller nerves. These are called nerve roots and provide a nerve supply the head, neck, shoulders and arms.
Cervical stenosis is a condition caused by the natural aging of the spine. As we get older our discs become thinner and sometimes the edges of our vertebrae become rough. This wear and tear in the neck can lead to a narrowing in the canals that the spinal cord or the smaller nerve branches (or nerve roots) pass through. Physiotherapy is an effective way of minimising the symptoms of cervical stenosis.
If the stenosis (or narrowing) is compressing the nerve root you will often experience pain and pins and needles in one of your arms.
Other symptoms include:
- reduced range of movement
- swelling/inflamation
- stiffness
- weakness
- numbness
- spasms
In some cases, the symptoms that you are experiencing will not settle with conservative treatment, such as physiotherapy, alone. There are a number of surgical techniques that can be used to treat cervical stenosis. Surgery is performed to widen the canals that the spinal cord or the smaller nerve roots pass through. This relieves the compression on the nerve. All surgical procedures, however, contain a certain amount of risk. In most cases, surgery will not be performed unless conservative management, such as physiotherapy, has been explored fully.
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Thank you so much for your video!! I am trying to do your exercises for spinal stenosis in the neck!! ❤😊Have a great evening!! Thanks!!
Thanks for help
Thank you for sharing!!! This is very helpful and informative!!
Gracias por compartir, porqué dé verdad no soportó mí cuello y hombros hasta mis manos, tengo muy inchados mis hombros y brazos, la fuerza dé mis manos aveces es muy poca y hacer movimientos tos con mis brazos es terrible, pero haré los ejercicios y deceo sentir alivió, bendiciones 🫠🥰
Thank you for all the easy to follow information. I'm actually in physical therapy. I was wondering what's next when moving into strength exercises! It's causing me anxious feelings knowing how incredibly delicate the neck is and how it can totally effect the entire body. You're an angel
Hi Dory,
Thank you for the kind words!
The goal at first is always to restore flexibility of the muscles in the neck. This can be established by manual therapy, stretching and heat therapy. After range of motion has been restored the same techniques can be used to maintain flexibility.
As for exercise, I highly recommend aquatic training to promote good physical conditioning, enhance cardiovascular health and build muscular endurance and strength. Aquatic exercise will allow the body to exercise without harsh impact on the spine and neck. I hope that helps!
I have over 150+ videos that I aim to make in the next few years and Aquatic therapy exercises is one of them! :)
Wishing you all the best Dory.
Kind regards,
Travis
Very good information
thank u
Thank you for these exercises. I will give it a try for more pain relief along with my spinal decompression treatments.
Hi Elizabeth,
I really hope these give you some relief. Any questions don't hesitate to ask :)
thank you for your help! I have a ways to go, til my bulges retreat back to where they belong, and these exercises are additional help!
Thank you very much, it's very helpful for my cervical spondylosis
Thank you for the kind words Latha!
Have a great Christmas! :)
Is it good for cervical disc degenerative
thank you ,I just started seems like helping me .Travis I have cervical stenosis with pain in my left upper arm .
Hi Edith,
Thank you for the comment! I am glad this seems to be helping a little :)
Wishing you all the best!
Travis
I was just diagnosed with cervical stenosis. Apparently I had it for at least a decade. . . . at least that's how long I have been stumbling around due to lack of balance. Physical therapy with traction has been helpful but strengthening as shown in the video is absolutely important. Take extra good care of your neck. Good day.
Can this help cure cervical canal stenosis? Im 29 & was just diagnosed with this, I have 2 kids and feel like I’m always telling them im too tired or I have a headache. It’s really taking away from my daily life. I will also continue to pray to god for a healing 🙏 god bless everyone struggling in life
Hi Proud famalia,
I don't like to use the word cure as I can't evaluate you but the exercises and techniques shown should allow for better range of motion and overtime decrease pain and increase mobility.
Sorry to hear that you have been struggling so much with this and its taking away from your daily life.
Sending all my best wishes to you!
Travis
I’m so sorry you’re struggling with this... I also have cervical canal stenosis and was told I need surgery to prevent further damage to my spinal cord... so scary but I’m doing my research and praying for a miracle! I pray you’re doing better 🙏
Its instability. from ligaments. And then The narrowing. Or arthritis. So research from there. Decompression exercises. Also try valerian root capsules for the nerves. corticoseriods can work for pain. The corticosteriods are available by your insurance.
@@jenniferm4023 Hello, have you had the surgery since the last reply? i also might be considered for surgery. Surgery sounds so scary to me also. If this is all thats left for me to live a somewhat normall life then i will do so. God bless you!
@@mysteryandmeaning297 sorry I’m just seeing this but what will valerian root do to help?
Is this exercise? Help with the dizziness?
Cervical dizziness is a big problem for me.
Thanks!
Hi Gabrielle,
For specifically dizziness I would recommend trying the Epley maneuver. That is often what Chiropractors try with patients who have things like BPPV vertigo.
Kind regards,
Travis
I wondered this myself. Im undergoing neck decomprrssion treatments at my chiropractic wellness. Its aimed at opening the cervical pathway to allowing expansion and blood flow. I also started taking HEKLA LAVA from Boiron homeopathics and CAL.FLUOR 6X from Hylands.Both are online. According to Glory B Tv on youtube she said melt one pellet bead into 6 ozs filtered water and then take 1 teaspoon morning and evening. Then take 2- 4 pellet beads of the Cal Fluor 6x. Im sorry youre going this being a mother and all. Have you tried good chiropractor? I hope we try these exercises and heal this stenosis. Ill try anything and pray 🙏 it makes a positive difference. Take ❤
Wishing you all the best Cynthia!
Thank you so much my PT had me do biceps curls and pull aparts which made my cervical stenosis and narrowing of c7 foreman made it horrible worse and hands numb and tingling now please help thank you 🙏🙏🙏
The pull aparts will put strain on neck just say no to it
I have been doing a few CZcams videos myself trying to address my newly diagnosed mild/moderate cervical stenosis/rgt rotator cuff tendinitis and slight arthritis. Prior to the diagnosis my PT actually caused a shoulder impingement. This led me back to the orthopedic surgeon where I insisted if he was going to do an MRI of my shoulder he needed to also do one on my neck. He agreed. All these years of issues I now believe is related to my neck. I really do want to do some strength training too esp as I age (57). I just need to figure out “what” exercises I can do. It seems like so many exacerbate the problem. I’m going to follow your program starting today in order to get back to a baseline of “neck/shoulder happy.” Thank you.
I commented below as well but wanted to pop back on to say that I will follow up in a few weeks to a month to let you know how it’s going. I’m going to be super focus on this program to try and stabilize my situation. Thank you!
@@wendyschultz9552 How is your neck two years later Wendy? Did you stick with these exercises for a few weeks or months and did they resolve your issues? Hope so!
I have been watching so many this past month, hope it makes a difference! Nerve pain was burning this morning but I won't lose hope. Going to buy a barrel pillow today! Also a ball massager. I ordered a neck massager but it is faulty! Dies after a few seconds of use. Hopefully, a new cord will work.
I'm going to make a healthy carrot, turmeric and ginger soup tonight, to help with inflammation. Our body is our temple! We need to look after it as best we can!
Hello Travis, I am fused C4-C7 anterior and C4-C7 facet joints after a failed 3-level artificial disc replacement surgery. Multiple traumas to the head/neck/spine w/scoliosis, radiculopathy, DDD, upper cervical instability, along with stenosis and other degenerating discs in the cervical, thoracic, and lumbar as well as congenitally fused L5-S1. If I dove right into these exercises/stretches as as you've described I'd be in bed for a week or worse. One chin tuck makes my head bobble uncontrollably for 5 seconds or so, and I've been doing them for a while, mostly in the pool while doing aquatic therapy 2X weekly. I need a very gentle approach, so I'm wondering if you can offer modifications for people like me with more severe cases and decades long chronic pain.. Thank you!
Hi Sarah,
Those with your symptoms who require a more specific and tailored approach from the norm often I see in clinic or online, I can then find alternatives to suit you based on what you can/can't do and what flares your symptoms. This is a generic video for those with just cervical stenosis but it won't work for everyone of course!
Kindest regards,
Travis
I do have neck stenosis c3 c2 c 6 and the Dr did not really tell me common situations I have to find my self
Hi Humility,
I hope this helps and I am wishing you all the best!
Kindest regards,
Travis
I tried chin tucks but get extremely nauseous and dizzy each time to i try to avoid it .
Hi James,
The alternative to chin tucks would be isometric neck flexion :)
Kindest regards,
Travis
I've been using my Saunders cervical traction machine with instruction given by my chiropractor.
Hi did that help?
@mrj.r2908 yes it is working great hands stopped falling asleep and have grip now