Cervical Pain Relief

Cervical Pain Relief

This structured 3-step program offers a comprehensive approach to relieving cervical pain. By combining extension, flexion, and tilting movements, it acts on all muscular and articular structures of the neck. This sequence is particularly effective for mechanical neck pain and morning stiffness.

Anatomy Involved

This program engages a set of complementary cervical muscles:

• Deep cervical muscles (longus colli, longus capitis, rectus capitis): these deep stabilizers maintain cervical spine alignment. Their weakness is often the source of chronic neck pain.
• Upper Trapezius: a superficial neck muscle frequently in contracture. Tilting and extension movements contribute to its progressive relaxation.
• Suboccipital muscles: this small group of four muscles at the skull base controls fine head movements. Their release often relieves cervicogenic headaches.

Starting Position

Sit comfortably on a chair with your back well supported against the backrest, feet flat on the floor. Shoulders are low and relaxed, hands resting on the thighs. Ensure your posture is neutral: ears aligned above the shoulders.

Exercise Steps

Step 1: Controlled Cervical Extension

Gently tuck your chin as if making a double chin (cervical retraction). Hold this position for 5 seconds, then slowly lift the chin toward the ceiling while keeping shoulders stable. Feel the stretch on the front of the neck. Hold 5 seconds, then return to neutral. Repeat 8 times.

Step 2: Cervical Flexion with Release

From neutral position, let the chin drop toward the chest by releasing the neck muscles. Feel the natural head weight create a gentle stretch at the back of the neck. Hold 10 seconds while breathing deeply. Rise slowly, vertebra by vertebra. Repeat 6 times.

Step 3: Alternating Lateral Tilts

Gently tilt the head toward the right shoulder without raising the shoulder. The ear approaches the shoulder. Hold 10 seconds. Return to center and repeat on the other side. Alternate 6 times on each side.

Duration and Repetitions

• Step 1: 8 repetitions, 5s extension
• Step 2: 6 repetitions, 10s hold
• Step 3: 6 repetitions per side, 10s hold
• Total duration: 8-10 minutes
• Frequency: 1-2 times per day

Target Audience

This program is suitable for people with mechanical neck pain, morning stiffness, pain from sedentary work, or stress. It is adapted for beginners and rehabilitation patients alike, with intensity adjustable to comfort level.

Safety Tips

• Follow the 3-step order for progressive warm-up of cervical structures.
• No movement should cause acute pain or radiating pain in the arms.
• Extension movements should remain controlled: never tilt the head backward abruptly.
• If dizzy during extension, reduce the range and consult a professional.
• Contraindicated during acute cervical disc herniation or after recent trauma.