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EDISCSCULPTIf you have been diagnosed with a cervical disc bulge, exercises are likely to play a vital role in your recovery. Performing cervical disc bulge exercises 1-2 times a day can go a long way towards managing your symptoms, because exercises help to relieve muscle tension, reduce inflammation, and strengthen the muscles that support the neck.
Before Starting
You should never start an exercise regimen as treatment for your cervical disc bulge without first consulting your doctor. Your doctor may have particular recommendations for your situation, or may recommend that you attend an official physical therapist.
In addition, be aware of general good exercise habits before starting these exercises. For example, stretching should never hurt, and you should never force or bounce into a stretch. Similarly, no exercise should ever hurt, although intense exercises may produce a "burn" in the muscles. If it starts to hurt, it's time to stop, even if you haven't completed the set.
The Exercises
Some of the most commonly recommended cervical disc bulge exercises include:
Before Starting
You should never start an exercise regimen as treatment for your cervical disc bulge without first consulting your doctor. Your doctor may have particular recommendations for your situation, or may recommend that you attend an official physical therapist.
In addition, be aware of general good exercise habits before starting these exercises. For example, stretching should never hurt, and you should never force or bounce into a stretch. Similarly, no exercise should ever hurt, although intense exercises may produce a "burn" in the muscles. If it starts to hurt, it's time to stop, even if you haven't completed the set.
The Exercises
Some of the most commonly recommended cervical disc bulge exercises include:
- Chin tucks: Stand straight, with your shoulders slightly back. Pull your chin, keeping your eyes and nose forward. Hold 2 seconds. Repeat 10 times.
- Shoulder blade squeeze: Stand straight, then squeeze your shoulders back, as if trying to touch the shoulder blades together. Hold for 5 seconds. Repeat 10 times.
- Side to side tilt: Stand straight, with your eyes forward. Slowly tilt your head to one side until you feel a stretch, and hold it for several seconds. Repeat 10 times on each side, alternating from side to side.
- Shoulder circles: While standing, roll your shoulders as far forward as they can comfortably go, then return to starting position and roll them as far back as they will go. Repeat 10 times.
Even if treatment for your bulging disc involves other methods, regular neck and shoulder exercises will help you to manage symptoms and prevent future flare-ups.
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