Repetitive stretching or strengthening exercises can improve weakened or injured muscle groups that support the spine. The individual bones of the spine are held in place by muscles and ligaments. Proper motion and position of these bones are crucial for proper nervous system function, correct posture, and good health. Specific exercises are often prescribed to help rehabilitate and condition these connective tissues and stabilize the spine.

By the time many patients seek professional help, fibrotic scar tissue has often changed the elasticity and strength of supporting muscles. A program of carefully designed stretches and exercises helps restore better tone to these damaged tissues.  Results take time but strengthening exercises are well worth the effort to speed your recovery and help prevent a relapse. Specific exercises may be used to increase range of motion, retrain damaged muscles, strengthen spinal structures, speed rehabilitation, and help adjustments hold. 

The following are some simple exercises that Dr. Armstrong may prescribed.  They are presented here as a handy reference for your use. Please note that this information is in no way a substitute for professional care. Always consult your health care provider before beginning an exercise program. 

If you feel any pain, stop the exercise immediately and inform Dr. Armstrong. 

Neck Exercises - Stretching

    Active Neck Rotation:

1. Lie on your back with your knees bent and your feet flat on the floor. For extra comfort, place a neck roll or a rolled-up towel under your neck. Look straight ahead.

2. Turn your head slowly from side to side, keeping your chin level. Repeat several times to each side, bringing your head back to starting position at each turn.

Caution: Don't force any motion. Go only as far as you can comfortably.

    Face Clock:

1.  Lie on your back looking straight ahead, with your knees bent and feet flat on the floor.

2. Imagine your head against the face of a clock. Slowly draw the outer edge of the clock with your nose. Go clockwise first, than counterclockwise. Repeat several times in each direction.

Caution: Don't stay in one position too long - keep your head moving to avoid tightening your muscles.

Neck Flex:

1. Sit up straight in your chair. For support, rest your left forearm against your lower back.

2.  Gently drop your chin toward your chest. when you feel the stretch, hold for 30 seconds. Return to the starting position. Repeat several times.

Caution: Don't force your head down. Pull slowly, letting gravity help.

Tension Release:

1.  Sit up straight in your chair. Tuck your chin slightly and tilt your head to the left, with your chin down and to the right.

2.  Placing your left hand on the upper right side of your head, gently pull your head to the left. Hold for 30 seconds. Return to the starting position. Repeat several times on each side.

Caution: Don't force your head down. Pull slowly, letting gravity help.

Shoulder Squeeze:

1. Raise your arms to your sides until they're parallel with the floor. Bend your elbows, keeping them at shoulder height.

2. Push your arms backward and squeeze your shoulder blades together. Hold for ___ seconds. Slowly return to the starting position. Repeat ___ times.

Caution: Don't arch your back. Don't hunch your shoulders.

Neck Exercises - Strengthening

Palm Press:

1. Sit straight and look straight ahead. Press your palm against your forehead. Push slowly while resisting with your neck muscles, so your head doesn't move. Hold for 30 seconds, then slowly relax the pressure. Repeat several times.

2. Repeat the exercise, pressing several times on each side of your head.

3. Repeat the exercise, pressing several times on the back of your head.

Caution: Don't press so hard that you feel pain or your head shakes. Don't let your neck arch in any direction.

Head Lifts:

1. Lie on your back with knees bent and feet flat on the floor. Tuck your chin and lift your head toward your chest, keeping your shoulders on the floor. Hold for 30 seconds. Repeat several times.

2. Turn on your right side with your right forearm under your head. Lift your head slowly toward your left shoulder. Hold for 30 seconds. Repeat several times on each side.

3. Get on your hands and knees. Keeping your back straight, slowly drop your head toward your chest. Tuck your chin, then lift your head until your neck is level with your back. Hold for 30 seconds. Repeat. 

Caution: Kneel on a pad or carpet to protect your knees.

Arm Lifts:

1.  Stand with a straight back, keeping your head and neck straight.

2. Alternately raise and lower your arms, keeping them straight. Move in slow, smooth arcs. Repeat. 

Don't arch your neck - keep your ears in line with your shoulders and hips.

Reach and Hold:

1. Get on your hands and knees, with knees spread apart under your hips. Keeping your head and neck straight, tighten your abdominal muscles and raise your right arm straight ahead of you. Repeat with each arm.

2. Lift your arm to the side. Repeat with each arm.

3. Lift your arm to the back. Repeat with each arm.

Caution: Don't arch your back or neck. Kneel on a carpet or a pad to protect your knees.

Back Exercises - Stretching

Hamstring Stretch:

1. Lie on your back. Keeping your left knee straight or slightly bent, lift that leg off the floor as far as you comfortably can.

2. Grasp the back of your knee or calf. Or grasp a towel draped behind your knee or calf. Keeping your leg fairly straight, slowly pull it toward your chest. Hold for 30 seconds. Return to starting position. 

3. Repeat several times, then switch sides. 

Caution: Use a pillow to keep your neck from arching. Keep on leg flat on the floor.

Hip Rotator Stretch:

1. Lie on your back with knees bent. Place your right foot flat on the floor. Rest your left ankle on your right knee.

2. Use your left hand to gently push your left knee away from you. Feel the stretch in your buttock. Hold for 30 seconds.  

3. Repeat several times, then switch sides. 

Caution: Use a pillow to keep your neck from arching. Keep your back flat on the floor.

Knee-To-Chest:

1. Lie on your back. Bend your right leg, and place your right foot flat on the floor.

2. Grasp the back of your right thigh. Slowly pull the knee toward your chest. Hold for 30 seconds. Return to starting position.

3. Repeat several times, then switch sides. 

Quadriceps Stretch:

1.  Stand an arm's length from a wall. Look straight ahead.

2.  Place your left hand against the wall. Grasp your right ankle with your right hand. Pull up gently.

3.  When you feel the stretch in your right thigh, hold for ___ seconds.

4.  Repeat several times, then switch sides. 

Caution: Don't arch your back. Don't twist your back to reach your leg.

Back Exercises - Strengthening

Prone Press-up:

1. Lie on your stomach with your feet slightly apart. Rest your forehead on the floor. Relax your stomach and back muscles.

2. Keeping your neck straight, push yourself up on your forearms -- only until you feel some tension in your lower back. Hold for 30 seconds. Then slowly lie back down.

3. Repeat several times. 

Caution: Keep your stomach and hips on the floor. Don't arch your neck.

Partial Curl-up:

1. Lie on your back with knees bent, feet flat on the floor, and hands crossed over your chest.

2.  Tighten your stomach muscles and slowly lift your head and shoulders until your shoulder blades start to come off the floor. Hold for 30 seconds. Then slowly lower yourself back down. 

3. Repeat several times. 

Caution: Don't pull up with your neck. Keep your arms relaxed.

The Bridge:

1. Lie on the floor with your back flat, knees bent, and feet and palms flat on the floor. 

2.  Tighten your stomach and buttock muscles. Slowly lift your buttocks off the floor until there's a straight line from your knees to your shoulders. Hold for 30 seconds. 

3. Repeat several times. 

Caution: Use a pillow to keep your neck from arching. Don't arch your back.

Wall Slide:

1. Stand with your back and head against a wall. Look straight ahead. Keep your feet shoulder-width apart and 6 to 12 inches from the wall. Relax your shoulders and tighten your stomach muscles.

2.  Slowly sink straight down until you feel a stretch in front of your thighs. Hold for 30 seconds. Then slowly slide back up.

3. When you feel the stretch in your right thigh, hold for 30 seconds.

4. Repeat several times. 

Caution: Keep your head against the wall. Don't let your buttocks sink below your knees.