Franklin Chiropractor | Cervical Arthritis
Cervical Arthritis Home Exercises Patients often ask the franklin chiropractor “What caused my problem and how do I keep it from returning?” Sometimes the origin of a condition may be easily identified as an accident or injury. More often, the exact cause is more difficult to pinpoint because the problem was generated by a series of seemingly harmless events and circumstances (i.e. your posture, increased activity, mild repetitive strains, etc). Go to the best of the best. Most conditions are started by a “recipe” of irritants rather than any single “ingredient”. Muscle, bone, joint and nerve problems begin when life’s physical demands exceed your bodies tolerance for those challenges. So the answer to the second half of the “…and how do I keep it from returning” question is answered by increasing your flexibility and strength, so you can increase your “threshold” for future injury. When your injury threshold is greater than life’s demands-you win and stay healthy! The franklin chiropractor recommends getting adjusted as well as exercises like the ones listed below. For a full list consult the franklin chiropractor. Cervical Retractions -Sit or stand looking forward with good posture. Tuck your chin to create a double chin. Hold this position for 3-5 seconds. Return to the starting position. Focus your vision on a spot on the wall to avoid neck flexion or extension. To progress, place a finger on your chin, and apply backwards pressure at end range. Imagine that your head is on drawer slides. Keep your mouth closed. Perform 1 set of 10 repetitions 3-10 times per day. Alternately, this exercise may be performed standing with your back against a wall. Your buttocks and shoulder blades should be in contact with the wall. Tuck your chin to make a “double chin” until the base of your skull contacts the wall, relax and repeat as directed. Deep Neck Flexion-Lie on your back, with your head supported. Perform a “chin tuck” by retracting your head to create a double chin. Lift your head, bringing chin toward your chest without lifting shoulders- as though you are looking at your toes. Hold this position for 3-4 seconds. Lower your head and relax. Keep your teeth apart during exercise to decrease straining at the jaw. Perform 1 set of 10 repetitions three times a day. Brugger Relief Position-Position your body at the edge of a chair, feet pointed outward. Your weight should be on your legs and your abdomen should be relaxed. Tilt your pelvis forward, lift your sternum, arch your back, tuck your chin and drop your arms. Move your hands apart from each other while simultaneously rotating your palms out, straightening your arms, and pinching your shoulder blades together as your hands backward. Take a few deep-cleansing breaths. Hold this stretch for several seconds, return to the start position and repeat 3-6 times, twice per day or as directed. Alternately, this exercise may be performed standing Cervical Rotation Stretch-While sitting or lying down in a comfortable position, place your left hand on the left side of your face as you look toward the right. Rotate your head as far as you can toward the right. Against the resistance of your hand, attempt to rotate your head back toward the left for seven seconds. Relax and slowly push your head further toward the right to increase the stretch. Repeat one set of three contractions on each side, then alternate sides. Perform this exercise twice per day or as directed Scalene Stretch-While sitting or standing, reach down with your right arm, grasping your thigh or the bottom of a chair for stability. While looking straight ahead, place your left hand on top of your head, and gently pull your head sideways toward the left. Against the resistance of your hand, attempt to laterally flex your right ear toward your right shoulder for seven seconds. Relax and stretch further toward the left. “Lock in” to each new position, and do not allow any slack. Repeat three contract/relax cycles on each side twice per day or as directed. Levator Stretch-While sitting, grasp the seat of your chair with your left hand. Rotate your head toward the right and look downward toward the floor. Place your right hand over the top of your head and gently pull down and diagonally in the direction you are looking. Against the resistance of your hand, contract your neck in an attempt to push your head backward/diagonally from the direction you are looking for seven seconds. Relax and gently pull your head further toward the floor to increase the stretch. Lock into this new position, and make sure
that you continue to keep your head rotated in the direction that you are pulling. Perform three contract/relax cycles on each side twice per day or as directed Trapezius Stretch-While sitting or standing, reach down with your right arm, grasping your thigh or the bottom of a chair for stability. While looking straight ahead, place your left hand on top of your head, and gentlypull your head sideways toward the left. Against the resistance of your arms, attempt to bring your right ear and right shoulder together for seven seconds. Relax and stretch further toward the left. “Lock in” to each new position, and do not allow any slack. Repeat three contract/relax cycles on each side twice per day or as directed Suboccipital Stretch-Sit in a chair with good posture. Grasp the back of your neck with your right hand so that your little finger is touching the base of your skull. Bring your left hand over the top of your head so that your left forearm is on top of your head and your fingertips are grasping the base of your skull. Look downward while drawing your chin back. Against the resistance of your left hand, attempt to look up for seven seconds. Relax and stretch further downward while drawing your chin back. Both elbows should be pointed forward. You must “look up” with your eyes to properly activate this muscle. Perform three contract/relax cycles twice per day or as directed If you have questions on these stretches consult your Franklin chiropractor. The franklin chiropractors offices are open 5 days a week. Call your franklin chiropractor at 615-791-9917.