Cervical stenosis is a condition characterized by a change in the bones of the neck. This, in turn, can lead to neck pain and other symptoms. While it can be a serious condition, especially if left untreated, some exercises can help halt its progression and alleviate the symptoms. In this blog, we will delve into what cervical stenosis is, what causes it, and what exercises can be done to manage the condition effectively.

What is Cervical Stenosis?

Picture this: your spinal cord is like a bustling highway, transmitting signals to and from your brain. Now, imagine a narrowing in this highway—the cervical stenosis. When this narrowing happens, it’s like a traffic jam, disrupting the smooth flow of messages to and from your hands, shoulders, and skin.

What Leads to Cervical Stenosis?

One of the main troublemakers is the wear and tear that comes with age. As the years go by, our necks may develop bone spurs, changes in boney shape, disc bulges, and thickening of ligaments which can narrow the path of the spinal cord. Picture these bone spurs as overgrown branches, encroaching on the highway and the traffic has to slow down around them. Additionally, accidents or injuries can also cause this narrowing—like a sudden roadblock causing chaos in our nerve pathways. Signs and Signals:

Recognizing Symptoms

The signs of cervical stenosis can vary. Some may feel a tingling sensation in their hands as if tiny sparks are dancing under their skin. Others might experience radiating pain, from the neck down to the shoulders or just neck pain.

 

Exercises for Cervical Stenosis

1. Hip Mobility: The Foundation

Before focusing on neck exercises, it is important to ensure that your hips are mobile. The neck is the last point of movement before the eyes, which should always be parallel to the horizon. If there are any issues with the body below the neck, the neck compensates to keep the eyes level. To avoid this compensation, perform exercises that improve hip mobility. Start by getting into a half-kneeling position and move forward and backward to stretch the front of your hip. Make sure to maintain a strong relationship between the pubic bone and the ribs, engaging your core slightly. Additionally, perform lateral movements by moving the hips left and right. Finally, incorporate rotational movements by imagining your pelvis as a wheel and pushing it in different directions.

2. Freeing Your Upper Back: Your Neck’s Support System

The thorax, or upper back, plays a significant role in neck movement. To improve mobility in this area, perform exercises that target flexion, extension, side bending, and rotation. To target the upper back, raise your right hand above your head and reach through with your left hand, combining side bending and rotation. Repeat this movement with flexion and extension as well. Perform the same set of exercises on the opposite side. These movements will help loosen up the upper back and relieve tension in the neck.

3. Neck Mobility: The Dance of Flexibility

While it may seem counterintuitive, some exercises can improve neck mobility without moving the eyes. These exercises target rotation and side bending. To improve rotation, rotate your shoulders while keeping your head still (look at something in front of you). This movement stretches the neck muscles without causing additional pain. To target side bending, drop one arm to point to the ground as you raise the other towards the ceiling, creating a stretch in the side of your neck. Perform this exercise on both sides, ensuring that your eyes remain parallel to the horizon throughout.

4. Stretching: Unleashing the Tension

In addition to mobility exercises, it is important to directly stretch the neck muscles. One effective stretch targets the trapezius and scalene muscles. Sit on one hand to restrict movement in the shoulder. Place the other hand on top of your head and lean away from the hand you are sitting on, feeling the stretch in the side of your neck. You can adjust the angle of the stretch by leaning slightly forward or to the side. This stretch can be performed on both sides, targeting different muscles in the neck.

5. Strengthening: Building Your Neck’s Resilience

To strengthen the neck muscles, isometric exercises can be beneficial. Isometric exercises involve tensing a muscle without moving it. By pushing against your hand in different directions, you can contract and strengthen the neck muscles without causing excessive movement. Perform these isometric exercises on each side for 10-15 seconds, targeting side bending, extension, and flexion. These exercises will help build strength in the neck, providing additional support for individuals with cervical stenosis.

Conclusion

Cervical stenosis can be a debilitating condition, but with early intervention and the right exercises, its progression can be halted, and symptoms can be managed effectively. By focusing on mobility exercises for the hips and upper back, as well as targeted exercises for the neck, individuals can alleviate pain and improve their overall quality of life. Remember to consult a healthcare professional before starting any exercise regimen, especially if you have a pre-existing condition.

If you’re experiencing pain in your groin area, you’re not alone. Groin pain can be caused by various factors, including muscle and joint issues. In this blog, we will explore a range of exercises designed to help relieve groin pain and improve your hip and pelvic floor muscles. Before we dive in, it’s important to note that obtaining a proper diagnosis is crucial to understanding the underlying cause of your pain.  If you want to use the exercises presented here and on my YouTube channel make sure your groin pain is related to muscles and joints. Remember to consult with a healthcare professional for an accurate diagnosis and individualized treatment plan.

These exercises for groin pain progress in difficulty, meaning that they can form the basis of a home-based groin rehab program for you.
However, you don’t need to do them all on day 1, or 2 for that matter.  Work through the groin exercises and when you find one that causes pain or is too tough stop there and just focus on the ones before it until things start to heal in your groin. 

Stretching for Groin Relief

The first exercise we will discuss is a simple stretch that targets the groin muscles, namely the adductors.  Lie on your back with your feet planted on the ground and knees bent, and allow your knees to move apart naturally. If you have recently strained your groin, this stretch alone may be sufficient. To add a bit more pressure, place your hands on the inside of your knees and gently push them outward. Remember to listen to your body and stop if you experience any pain. Try doing this 10 times the first time you do it. 

Hip Circumduction

Hip circumduction is another effective exercise for groin rehab. Lying on your back with both legs straight, lift your injured leg, without bending at the knee,  so it points up at the sky or ceiling.  From there move it in a circular motion by slowly lowering it out to the side and then returning it to lie next to your other leg.. You may notice that certain areas, such as the top portion of the movement, are more challenging or painful. Focus on working within a comfortable range of motion and gradually push your limits as your pain subsides. Aim to perform 10 repetitions of this exercise for three sets.

Isometric Strengthening

Isometric exercises involve contracting muscles without actually moving the joints. Imagine holding a weight out in front of you without lowering your arms.  This is an isometric contraction for your shoulders.  The muscles are working but not moving.
To strengthen the muscles on the inside of your leg, lie down and place an object (such as a rolled-up towel or a football) between your knees. Take a deep breath in, then squeeze the object between your knees for 15 to 30 seconds. Your legs shouldn’t move inward very far.  Relax and repeat this exercise for three sets. You may even notice a slight “pop” or “click” in the front of your pelvis as you perform this exercise, which can help realign your pelvis and relieve pain in a strained adductor muscle.

Half Kneeling Rock Backs

For this exercise, you’ll need a mat or cushion under your knees to protect them from the hard ground.  Get into a half kneeling position which means one knee is bent underneath you and the other leg is positioned straight and out to the side.  Once in position, slowly move your hips backward and forward to create a stretching sensation in the groin of the straight leg.  Perform 10 repetitions for three sets, and remember to do this exercise on both sides to ensure balanced muscle engagement.

The Frogger Stretch

The Frogger stretch targets both groins simultaneously. This is a classic exercise for any groin or adductor injuries.  Begin in a kneeling position, spread your knees apart until you feel a slight stretch in your groin. Your feet should also be apart, ideally at the same distance as your knees. Push your hips back while maintaining a stretching sensation. To intensify the stretch, squeeze your knees together as if pushing them into the ground, or trying to activate your groin muscles to pull your knees together.  Hold this position for about 5 seconds, relax, and try to deepen the stretch. If squeezing your knees together is too challenging, focus on the rocking forward and back motion instead.

Hip Mobility and Rotation

To shift the focus from the groin to overall hip mobility, try a forwards-backward dynamic lunge. Begin by placing an object underneath your knee for added comfort. Perform a kneeling lunge by moving your hips forward and backward. This will actually work both sides of your groin at the same time. Once you get used to the movement you can move your upper body into rotation, alternating between both sides. As you become more comfortable, gradually increase the range of motion and add more upper-body rotation. Aim for 10 to 15 repetitions in each position and perform five rotations in each direction.

These groin rehabilitation exercises provide a starting point for relieving groin pain and improving hip and pelvic floor function. Remember to consult with a healthcare professional to accurately diagnose the cause of your groin pain and determine the most appropriate treatment plan for your specific needs. By incorporating these exercises into your routine and gradually progressing, you can alleviate discomfort and restore optimal function in your groin area. If you found this information helpful, we appreciate your support in sharing this content with anyone you think would benefit. As always if you have any questions feel free to contact me or share your comments below. For individuals with scoliosis or back pain, consider exploring our online courses tailored to those specific conditions.