Neck Stretches and Joint Re-education Exercises
Feel free to check out these stretches/exercises, but be advised these are intended for patients of Dr. Blue.
1. Shoulder rolls
Roll the shoulders as far as you can
(Crepitus is a medical term to describe the grating, crackling or popping sounds and sensations experienced under the skin and joints or a crackling sensation due to the presence of air in the subcutaneous tissue.)
2. Yes & No
Flex and extend cervical spine three(3) times in each direction.
Follow it by rotating the cervical spine to the right and left also three(3) times in each direction.
Perform movements only to the point of comfort.
These are simple mechanical movements for a repairing neck. DO NOT laterally flex, (side bend), roll, or look up or down at an angle as these are more complex movements which place too much on repairing joints. All these movements can be added later as the joints become more stable.
3. Neck Glide (aka The Turtle)
Act as if the chin is sitting on a table
To perform the opposite motion imagine giving yourself a double chin.
Hold each repetition for eight(8) to ten(10) deep breaths or
This gliding motion seems very effective at re-positioning a partially displaced atlas.
I recommend doing these exercises twice daily, morning and evening. In the morning, doing these exercises during or after a shower can undo what your sleeping positions may have done, as well as get you ready for your day. And right before bed at night to relax the neck muscles and re-educate the cervical spine on proper movement mechanics. It is also a great way to unwind from a long day and not carry the stress of the day to bed which may affect the way you sleep.
As with all exercises, if there is ANY exasperation of pain, immediately discontinue the stretches/exercises until you can check with Dr. Blue.