Cervical Disc Bulge and Cervical Facet Lock pain Relief

In this video I have shared with you the best home base exercises for cervical herniated discs and Cervical facet lock. By following this routine you can improve your cervical herniated disc pain or facet lock with improving your range of motion in your neck. 

The main sign and symptoms of the cervical herniated disc is neck pain, neck stiffness, neck and shoulder pain, pain might radiate down to your shoulder and your elbow or your arm and fingers. In severe cases, you may experience lack of strength and numbness in the fingers. Cervical herniated disc interchangeably called cervical radiculopathy when you experience radicular pain.

As I promised you can check my other video regarding Cervical herniated Disc for C4 - C5 and C5 - C6. https://youtu.be/2UOafHzyNDo

Cervical Disc Nerve Glide: 
Application for the cervical nerve mobilization techniques not only improved the functions and health of the participants, It may also promote healing of the soft tissues by stimulating the functions of the nervous system to improve nervous system adaptability and decrease sensitivity, helping to alleviate symptoms. If you experience pins and needles or tingling sensation in your arm this exercise can help you to improve the pins and needles and reduce the pain.

Cervical Disc Isometric Strengthening: 
Press your palm against your forehead. Resist with your neck muscles. Hold for 5 seconds. Relax. Repeat for 3 sets of 5 repetitions.  Try the exercise again, pressing on the side of your head. for 3 sets of 5 repetitions. Switch sides. Try  the exercise again, pressing on the back of your head. for 3 sets of 5 repetitions.

Standing Row with Resistance Band: 
Try to secure the band  to the door with the door anchor at chest height. Body Positioning: Stand 3 to 4 feet away from the door while facing the door. Keep your feet hips width apart, chest up and head straight. Position your arms straight out in front of you (parallel with the floor), and your palms facing each other. Try the pull and hold for 3 sec, repeat for 3 sets of 5 repetitions.

Cervical DIsc Self Mobilisation: 
Sit upright in a chair or stand tall with a towel around your neck, holding each end with your hands. Adjust the towel aroundC7 and pull the towel with applying 30 to 40% of your max strength.  While holding the towel flex and extend the neck to the range you feel comfortable. Repeat the movement 5 times and readjust the towel to C6 - C5 & C4. Work within your own range.

Rhomboid Y Strengthening Exercise: 
To start this exercise, lay face down on the floor with your arms raised to create a “Y” shape with your torso. Stick your thumbs up.  Glide your shoulder blades together and down, then raise your arms off the ground and pull your elbow next to your body and hold for 3 sec.  Go back to the starting position and repeat the same movement again for 3 sets of 5 repetitions.

Modified Kneeling Rotation: 
Get into a child-pose position and place one hand on the upper back or back of the neck. Do not pull down or put pressure into the neck with your hand. Begin to rotate leading with the eyes, head and shoulder as far as possible. Then reverse the motion leading with the eyes, head and shoulder rotating upwards as far as possible.

Kneeling Thoracic Rotation: 
Get into a quadruped position with the knees under the hips and the hands under the shoulders. Place one hand on the upper back or back of the neck. Do not pull down or put pressure into the neck with your hand. Begin to rotate leading with the eyes, head and shoulder as far as possible. Then reverse the motion leading with the eyes, head and shoulder rotating upwards as far as possible.

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