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Cervical Stenosis Exercises for Neck Pain Relief
AskDoctorJo•Processed: Mar 03, 2026
7-minute workout video. Stretching. targeting Neck, Shoulders. low intensity. helps with Pain Relief, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The video outlines five effective exercises to relieve neck pain associated with cervical stenosis, focusing on isometric contractions and stretches to enhance mobility and reduce discomfort.
🏃 Guide
This video is designed for individuals experiencing neck pain due to cervical stenosis. It provides targeted exercises to alleviate discomfort and improve mobility.
Benefits
Pain Relief
Flexibility / Range of Motion
Step-by-Step Guide
1
Cervical Side Bending Isometric
Push your head into your hand for 3-5 seconds, relax, then attempt to bend further. You should feel muscle activation without pain.
2
Chin Tuck
Tuck your chin back while keeping it level for 3-5 seconds. This should feel like a gentle stretch in the neck without discomfort.
3
Upper Trap Stretch
Sit on one hand and pull your head towards the opposite shoulder for 30 seconds. You should feel a gentle stretch in the neck.
4
Levator Scapulae Stretch
With one hand on your collarbone, turn your head away and lift your ear towards the ceiling for 30 seconds. This should create tension without pain.
5
Anterior Scalene Stretch
Place your opposite hand on your collarbone, turn your head away, and lift your ear towards the ceiling for 30 seconds. Feel the stretch in the neck area.
Safety Notes
Avoid these exercises if you have severe neck injuries or conditions that contraindicate neck movement.
Duration: 7m 30s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Neck & Shoulder Pain
Therapeutic Goals
Pain ReliefFlexibility / Range of Motion
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ None
Primary Focus
💪 Neck💪 Shoulders
Category
Stretching
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stress
Tags
#7 min#quick#short#Stretching#beginner#None#Neck#Shoulders#low