There’s three basic exercises you can do to free up the joints in your neck and alleviate cervical spinal stenosis. The first is shrugging. You’ve got to reach up and shrug your shoulders all the way and hold it for 10 seconds at a time. That’ll activate those upper trapped muscles and make sure that you keep your chin tucked. You keep a retract shin in your neck when you’re at the top position.
The second is holding that same chin tuck that retraction mild, moderate, rotate ten times over to each side, and that forces every bone, every joint in your neck to move as uniformly as possible. And the third is to stretch by hanging. So I’ve got this pull up bar here. Get your chin tucked going and hang. Do this for 10 seconds if you can go for 20, 30 seconds or more, 60 seconds, repeat it and go for 5 minutes, 10 minutes at a time with breaks and only do what you can tolerate.
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Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
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The first shrug exercise helped me immediately. A lot of my pain has subsided after doing it. Thank you so much.
I have a 12 yr old fushion at c6 c7 , I now have stenosis. Can I still hang?
This will put me in a flare
I can't lift my arms!
Can these exercises stop the internal tremor caused by stenosis?
My niece is having problems with vertigo anc she says it from neck andvspine
Will this help with vertigo
Doc, if i have cervical spondylosis, Radiculopathy and stenosis what should I do?
My left shoulder hurts in the back when I hang on the bar with my feet on the ground….
Does it Stop dizziness 😮
What should we avoid doing with stenosis? 🙏
I'm so scared to even move at this point.😢
What about hanging head over the bed for 30 – 60 seconds?
Chin tucks just increase my pain and headaches… for days!!!
Are these safe for those with hyper mobility ??
What do you recommend for exercise after C5-6/C6-7 fusion surgery?
Great advice
I did the shrugging and held on to a metal I heard a crack sound like of a chiropractor adjustment was that safe ? 😅
Why does it hurt down my spine when I do this
Sir, I wanted to thank you from my heart because one of your exercises REALLY helped my cervical radiculopathy problem,
I mean it reduced the occurrence by 75%. Thank you thank you thank you!!
Sounds practical except for the hanging one. A structure is needed and damaged shoulders won’t be able to cope. Hand grip could be a problem too trying to support body weight.
Thank you Dr David
What is the sleeping position. I sleep on the floor and it has never gone this bad. I dunno what poaition specifically causes it. Pillow, no pillow. Side, no side. Arms up, down. No arms??
Should you hang if you have a tear in your shoulder? I have cervical stenosis but a tear in my left shoulder
MY CHIN DOESNT TUCK ITS ON A POST! UGH I HAD A SPINAL FUSION IN MY NECK.
I can’t bet my arms up like that. Messed up rotator cuff and torn bicep.but will do what what i can
I’ll try this exercise I am having excruciating pain in my neck left side, after having surgery on my right shoulder in 2024, I am doing pain management it’s not really helping. I look at your video for sciatica, and other stuff and it did help . It’s too much at this age Ivan 65, worked all my life now it’s pain, pain , pain , I rather not be in this world anymore . My arms hurt, my neck , my back my knees . I had otroscopic on my right knee in 2010, back surgery in 2015, shoulder surgery in 2023 this is enough it’s not easy . Thank you for your exercise . 🙏🙏🙏.
In an earlier video he said to not do rotation exercises.
Thanks. You and Austin Goh are the best.
What happens if the neck is fused 4-6
What can I hang on? I don't have anything…maybe go to a park with a bar? lol
Thank you
Hang with one arm.. and turn head down wards ..GREAT VIDEO
I've been doing this, your body will tell you exactly what to do, do not try this in moderate pain, it will make the stenosis worst. Using arnmms above shoulder level makes stenosis worste, e.g.brushing teeth, driving, washing your hair, however you must move. This excercise should be done before you start your day. You dont have to go fadt. You can do as little as you want. In sever pain atleast do 1of each , weakness sets in fast and it's very painful. It only takes 3 days in bed then weakness begins to set in. Using your arms I'd an issue, so be sure to keep up strength in hands fingers and arms, upper back muscles, and you must keep you abdominal core muscles stronger than most people. Do not ever stop! Good luck!❤
Hello Dr. David. I am trying to find the ‘Top 10 tips for neck and shoulder problems’ PDF book mentioned on one of your vids with NO luck. Can someone help? Also would like more info on Virtual appointments but there is no email addy and I am in Canada with no LD plan.
Thank you 🙏 great and simple exercise …. Very helpful v!
Thank you,and to lombaire spondiloze?very severe pain with both
Very helpful.
How many of the first exercise please
Thanks 🙏
Do you recommend yoga?
Why is there such discord between the osteopathic surgeons, the chiropractors and the physical therapists? Why do you hear so many different things from So many different people?
Is it good for severe cervical stenosis
What if I cannot raise my arms. I’m in constant pain.
Thanks for the great advice. Just want to make sure I have this hanging thing correct- are you saying have passively Not actively? Thanks 👍🙏
thank you for all your logical explanations of our bone system. i am not sure, but you may be helping me to prevent surgery – going to EMT today, Neuro Wed. I bought the hanging bar, cuz I have heard hanging is good for the spine.
Thought in other Video u said no twisting your head?
Even if you have a cervical fusion 4-6 two years ago?
I suspect this condition can provoke a stuffy nose. Is there an exercise for this?
What if these make the pain worse?