Physical Therapy Routine for Cervical Stenosis | Neck & Spine Care - video Dailymotion

Mobile Physiotherapy Clinic

Are you struggling with neck pain, stiffness, or nerve symptoms caused by cervical stenosis? In this video, we break down a complete physical therapy protocol designed to relieve pain, improve posture, and strengthen your neck and upper back safely.  👉 What you’ll learn in this video: ✔️ What is Cervical Stenosis ✔️ Phase 1: Pain Relief & Gentle Exercises ✔️ Phase 2: Mobility & Stability Training ✔️ Phase 3: Functional Strengthening & Core Stability ✔️ Posture and lifestyle tips to prevent flare-ups  ⚠️ Disclaimer: This video is for educational purposes only. Always consult a licensed healthcare professional or physical therapist before starting any exercise program.  📌 If you found this video helpful: 👍 Like the video 🔔 Subscribe to Mobile Physio 💬 Comment below with your questions  #CervicalStenosis #NeckPainRelief #PhysicalTherapy #MobilePhysio #PostureCorrection #MobilePhysiotherapy

Transcript

00:00Welcome to Mobile Physio. In today's video, we're diving into an essential physical therapy

00:05protocol for cervical stenosis, a condition that can cause neck pain, numbness, or even weakness

00:11in the arms due to spinal canal narrowing in the neck. What is cervical stenosis? Cervical

00:16stenosis happens when the spaces within your neck vertebrae narrow, putting pressure on the spinal

00:21cord or nerve roots. Common symptoms include neck stiffness, tingling or weakness in the arms or

00:27hands, and balance issues. Physical therapy protocol. In the early phase, we focus on pain relief and

00:34gentle movement. Chin tucks. Sit or stand tall with your shoulders relaxed. Gently pull your chin

00:41straight back, creating a double chin without tilting your head. Hold for 5 seconds, then relax.

00:48Repeat 10 times. Scapular retractions. Sit or stand with your arms by your side and back straight.

00:53Squeeze your shoulder blades together, pulling them down and back without shrugging. Hold for 5 seconds,

00:59then release. Repeat 10 to 15 times. Thoracic extension on foam roller. Lie on your back with

01:06a foam roller placed horizontally under your upper back. Support your head with your hands and gently

01:11extend your upper spine over the roller. Hold for a few seconds, then return to neutral. Repeat 8 to 10

01:17times. Moving the roller slightly along the thoracic spine. As pain reduces, we restore range of motion

01:25and build stability. Neck rotation. Sit or stand upright with your shoulders relaxed. Slowly turn

01:32your head to one side as far as is comfortable, keeping your chin level. Hold for 3 to 5 seconds,

01:37return to center, and repeat on the other side, 10 reps each side. Neck side bending. Sit or stand tall

01:44with your shoulders. Slowly tilt your head to one side, bringing your ear toward your shoulder

01:49without lifting the shoulder. Hold for 3 to 5 seconds, return to center, and repeat on the other

01:55side, 10 reps each side. Wall angels, stand with your back, head, and arms against a wall, feet slightly

02:03away from it. Raise your arms to form a W shape. Then slowly slide them upward to a Y shape while keeping

02:10contact with the wall. Lower back down and repeat for 10 reps, focusing on controlled movement and

02:16posture. In the final phase, we build neck and upper back strength, along with core stability.

02:22Neck extension isometric. Place both hands behind your head. Gently push your head backward into your

02:28hands. Resist with your hands to prevent movement. Hold, then relax. Neck flexion isometric. Place your palm

02:34on your forehead. Gently push your head forward into your hand. Resist the movement with your hands so your

02:40head doesn't move. Hold for 5 to 10 seconds, then relax. Neck side flexion isometric. Place your

02:46right hand on the right side of your head. Push your head against your hand without tilting your neck.

02:51Hold for 5 to 10 seconds, then switch to the left side. Repeat 5 to 10 times per side.

02:57Quadruped banded neck extension. Get into a quadruped position. Hoop a resistance band around the back of

03:03your head. Anchor the other end of the band in front of you at ground level, from a neutral spine.

03:07Allow your head to slowly nod forward into slight flexion. Then, extend your neck by lifting your

03:12head back to neutral or slightly upward against the band's resistance. Focus on neck-only movement.

03:18Move in a slow, controlled motion. Perform 2 to 3 sets of 10 to 12 reps. Electrotherapy thermal

03:25modalities. TENS. For pain relief. Moist heat packs. To relax muscles and improve blood circulation.

03:32Ice packs. To decrease inflammation or acute pain flare-ups. Taping or bracing.

03:36For support and posture correction. Posture and lifestyle. Posture plays a big role.

03:43Adjust your workspace. Take breaks. And avoid prolonged neck flexion.

03:48Your daily habits can speed up or slow down recovery. Keep screens at eye level. Sit with

03:54shoulders relaxed and back-supported. Precautions. Avoid neck extension with rotation. Stop exercises

04:00that increase numbness or pain. Consult your physio if symptoms worsen. Start with 2 to 3 physical

04:05therapy sessions a week. And continue your home exercise program daily. Just 15 to 30 minutes

04:11can make a big difference. If you're dealing with cervical stenosis, don't ignore your symptoms.

04:17If you found this helpful, hit that like button, subscribe to Mobile Physio, and tap the bell so

04:22you never miss a new video. The right physical therapy can help you move better, feel stronger,

04:27better, and live pain-free.

Physical Therapy Routine for Cervical Stenosis | Neck & Spine Care

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