How to Decrease the Risk of Neck Arthritis
Steve Daisey MPT, CSCS

The neck or cervical spine can be divided into three areas.

• The upper cervical or subcranial area (C0-C2)
• The mid-cervical area (C3-C6)
• The lower cervical or upper thoracic area (C7-T3)

Arthritis of the cervical spine typically occurs in the mid-cervical area. The main reason for this is because the upper and lower cervical areas have a tendency to stiffen over time due to postural habits. As those areas stiffen, the mid-cervical region takes up the slack and begins to move more than it is supposed to. This leads to degeneration over time.

In many cases, the upper and lower cervical spine has stiffened to such an extent, that a joint manipulation is necessary to free it up. However, there are a few exercises which may help free up these areas to take stress off the mid-cervical areas.

Thoracic Range-of-Motion Exercise

Since the lower cervical/upper thoracic area tends to tighten on many people, it makes sense to stretch that area, but to protect the areas that move too much (the mid-cervical). Therefore, rather than stretch from the top of your head down to the upper thoracic area by turning your head, why not do the reverse and stretch from the bottom-up?

Seated, keep your head fixed and twist the lower body by pulling your shoulders around to a point under your chin as shown.

Be sure to keep the head and neck facing forward. Instead of stretching from C0-C6 in order to get to C7 and lower, you are now protecting those areas (which are probably painful and irritated), and instead going straight to the restricted area. Hold the stretch for 15-20 seconds and repeat to both sides. Go into and out of the stretch slowly.

Upper cervical Range-of-Motion Exercise

To address the upper cervical spine stiffness associated with a forward head, a chin tuck performed as shown below works well.

Lying on your back (this can also be done seated), tuck your chin down as if to make a "double chin". Hold the stretch for 15-20 seconds and repeat to both sides. Go into and out of the stretch slowly.

It is also advisable NOT to "crack" the neck. When you self-manipulate the cervical spine in this manner, you are only increasing motion at the most moveable segments - typically the mid-cervical spine. This only reinforces your body to move more through this area.

To learn more about how to train the muscles in the neck to decrease stress, click HERE.

DISCLAIMER:
The information presented on DaiseyPT.com is provided for educational purposes only and is not intended to be a substitute for professional medical or physical therapy advice. You should not use the information on this web site for diagnosing or treating a medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider.

The exercises presented in these articles pose risks if performed incorrectly or if performed by persons who may be inappropriate for them. They are provided for informational purposes only and to provide education and insight into a particular interest. Daisey Physical Therapy & Sports Medicine Inc. does not recommend performing them without a complete history and examination as well as professional instruction. Daisey Physical Therapy & Sports Medicine assumes no liability for any injury that may occur by attempting the exercises presented here.