Neck active range of motion exercises are helpful in stretching your tight neck muscles and maintaining your neck’s flexibility.
If there is prolonged pain or weakness, or cord compression resulting in neurological problems, surgery is an option, and recovery may take longer. Bulging cervical discs have been on an increase with the increase in computer usage, and even handheld devices, such as the Blackberry. If you work at a computer it’s important to have your workspace set up ergonomically.  To prevent disc problems in your neck, it’s important to follow these steps if you are working on a computer.
Do these exercises only if you do not have pain or numbness running down your arm or into your hand. Head lift with neck curl: Lie on your back with your knees bent and your feet flat on the floor. Head lift with neck side bend: Lie on your right side with your right arm lying straight out.


Scapular squeeze: While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for 5 seconds.
Neck AROM exercises incorporate four important neck movements: flexion, extension, lateral flexion and rotation. Hold your stretch for five to 10 seconds before slowly and carefully tilting your head back, so that you’re looking up at the ceiling, to perform neck extension AROM. Gently pull your shoulders back and push your breastbone forward until you feel a light stretch in your chest muscles and in the muscles in the front of your neck. Be sure to sit up straight and keep your neck, shoulders, and trunk straight during the exercise.
Then tuck your chin slightly and lift your head up until your neck is level with your back. Hold your stretch for three seconds before slowly returning your head and neck to an upright position.


To perform neck lateral flexion AROM, carefully lower your right ear toward your right shoulder until you cannot go any farther.Hold your stretch for five to 10 seconds, and return your head and neck to an upright posture before slowly lowering your left ear toward your left shoulder. Switch to your left side and repeat the exercise, lifting your head toward your right shoulder. Return your head and neck to an upright position, then carefully turn your head as far as you can to your left and then turn as far as you can to your right to perform neck rotation AROM.



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