Neck Stretches and Joint Re-education Exercises

Feel free to check out these stretches/exercises, but be advised these are intended for patients of Dr. Blue.

1. Shoulder rolls

Roll the shoulders as far as you can

  • Eight(8) to ten(10) times forward.

  • Eight(8) to ten(10) times backward.

  • Repeat three(3) times in each direction.

  • Crepitus is normal.

(Crepitus is a medical term to describe the grating, crackling or popping sounds and sensations experienced under the skin and joints or a crackling sensation due to the presence of air in the subcutaneous tissue.)

2. Yes & No

Flex and extend cervical spine three(3) times in each direction.

  • Hold each repetition for eight(8) to ten(10) deep breaths or

  • Twenty(20) seconds, whichever way is easier to count.

Follow it by rotating the cervical spine to the right and left also three(3) times in each direction.

  • Again hold stretches for eight(8) to ten(10) deep breaths or

  • Twenty(20) seconds.

Perform movements only to the point of comfort.

These are simple mechanical movements for a repairing neck.  DO NOT laterally flex, (side bend), roll, or look up or down at an angle as these are more complex movements which place too much on repairing joints.  All these movements can be added later as the joints become more stable.

3. Neck Glide (aka The Turtle)

Act as if the chin is sitting on a table

  • Glide your head straight forward and then back to the neutral position.

  • Keep chin parallel to the floor.

  • DO NOT look down or up while performing the stretch.

To perform the opposite motion imagine giving yourself a double chin.

  • Use your hand to gently push your head and neck backwards.

  • Perform stretch three(3) times in each direction.

  • DO NOT look down or up while performing the stretch.

Hold each repetition for eight(8) to ten(10) deep breaths or

  • Twenty(20) seconds, whichever way is easier to count.

This gliding motion seems very effective at re-positioning a partially displaced atlas.

I recommend doing these exercises twice daily, morning and evening. In the morning, doing these exercises during or after a shower can undo what your sleeping positions may have done, as well as get you ready for your day.  And right before bed at night to relax the neck muscles and re-educate the cervical spine on proper movement mechanics.  It is also a great way to unwind from a long day and not carry the stress of the day to bed which may affect the way you sleep.

As with all exercises, if there is ANY exasperation of pain, immediately discontinue the stretches/exercises until you can check with Dr. Blue.

Get in Touch

Are you suffering? Is your body telling you that something
is wrong and isn’t working properly? Explore a different
approach to maintaining health. Contact us today.
Consult Now