10 Best Cervical Herniated Disc Exercises & Stretches - Ask Doctor Jo

A cervical herniated disc is when you have a disc herniation in your cervical spine (or your neck). It can cause pain in your neck, shoulders, arms, and even your hands. These neck stretches & exercises may help. More Dr. Jo neck exercises: Chin tucks and isometric exercises like cervical rotation and cervical side bend can help activate the muscles in the neck with little to no movement, and help reset the muscles in the neck. Cervical extension with a towel is a great way to get specific movement to each segment of your spine. Using the towel helps stabilize one segment while you are moving the others. An upper trap stretch, levator scapulae stretch, and an anterior scalene stretch are great to help loosen up the muscles all around your neck. If there is less tightness, there won’t be as much pressure on the disc. Finally, exercises against gravity like cervical side b