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If you have a cervical herniated disc there are three areas you want to focus on.
1. Thoracic mobility
2. Cervical extensors
3. Deep cervical flexors
Improving thoracic mobility results in less force through the cervical discs.
Less force means less pain. Improved thoracic mobility basically improves the ability of the cervical spine to function how it’s made to function. Work on thoracic extension and thoracic extension/flexion/rotation. For thoracic extension do 10-12 reps at the upper and middle thoracic spine levels. For the extension/flexion/rotation work do 10-12 reps to each side. The self mobilizations are outlined in the video.
When someone has a cervical herniated disc that is resulting in neck pain the cervical extensors and the deep cervical flexors stop working optimally.
Getting these muscles back on track usually helps decrease pain. For the cervical extensor training get in a quadruped position (all fours) and simply pull your head up without tilting it back and looking up. This is sometimes called axial extension. Your eyes should remain looking at the floor. Do 8-12 reps. 2 sets.
Deep Cervical Flexor Training
For the deep neck flexor training lye on your back. Gently tuck your chin, keeping your head in contact with the floor. Tuck your chin without flexing the muscles you can feel under your finger tips. Do 5-8 reps, holding each rep for 5 seconds. 1-2 Sets. Work on these exercises three or four times each day. If they are going to work for you you’ll notice less pain and improved neck function within one to two weeks of doing the exercises. You can stick with them for six to eight weeks if they are helping you. This video covers herniated discs in the neck.
