Neck Exercises for Cervical Disc and Facet Problems

Important: These exercises are not a substitute for personal, one-to-one consultation with an appropriately qualified healthcare professional. Stop any exercise that causes pain and seek professional guidance.

The following programme addresses three essential elements for cervical spine health: strengthening the deep neck muscles for stability, maintaining flexibility, and promoting correct posture to prevent undue wear on cervical structures.

Exercise 1: Deep Cervical Flexor (Longus Colli) Exercise

2 sets of 10 reps with 5-second holds. Lie on your back with knees bent and a rolled towel under the neck. Perform a gentle head flexion like a nodding motion while keeping the back of the head in contact with the surface. This activates the deep stabilising muscles of the cervical spine without loading the superficial muscles.

Exercise 2: Isometric Neck Rotation

2 sets of 10 reps with 10-second holds. Seated or standing with a straight back and chin slightly tucked. Place your hand against the side of your head and gently attempt to rotate while your hand provides equal resistance, so no movement occurs. Hold the contraction, then relax and repeat.

Exercise 3: Isometric Neck Side Bending

2 sets of 10 reps with 10-second holds. Sitting or standing tall with chin tucked. Place fingertips against the side of your head and attempt to side-bend while resisting with your hand. Hold the contraction without allowing any movement.

Exercise 4: Lying Head Rotation

1 set of 6 reps per side. Lie on your back with pillow support. Perform gentle, pain-free rotations, coordinating with breathing. Only rotate within a pain-free range.

Exercise 5: Upper Trapezius and Levator Scapulae Stretch

2 sets of 1 rep with 20 to 30 second holds. Sitting, reach one arm behind your back to lower the shoulder while rotating the head to the opposite side and gently side-bending away. Hold for 20 to 30 seconds and release slowly.

For personalised neck exercise guidance or if these exercises aggravate your symptoms, call us on 020 8506 1000.